In pregnancy, we spend a lot of time taking care of ourselves. We watch what we eat, stay away from soft cheese and mercury-heavy fish, and avoid the cat litter box and wine. We also take our prenatal multi-vitamins, get plenty of sleep and exercise regularly. After all, we are creating a new life here!
Let’s face it, for many of us, the months before and during pregnancy are the one time in our lives when we diligently take care of ourselves. However, while we spend a great deal of our time nourishing and taking care of our physical body, what about our minds?
Our minds are the key to our overall wellbeing. If we feel optimistic, all things are possible. If we doubt ourselves, even simple things can seem impossible; that is how powerful our minds are. So how do you nourish your mind ready for birth? One way is through positive birth affirmations.
What are affirmations
In their simplest form, affirmations are ‘things we tell ourselves’. They are messages that confirm an idea. For example, when a child struggles on the monkey bars, we might yell out, ’You can do it! You can do it!’ We might then see the same child saying ‘I can do it. I can do it. I DID IT!’; they have been provided with an affirmation!
How do affirmations work
Affirmations are not magic. There is solid science behind the idea of affirmations, supported by research studies that have explored and proved their value. An entire theory has developed around this called self-affirmation theory.
Self-affirmation theory essentially states that we begin to believe it is true through the regular repetition of a message. So essentially, what happens is our brain is ‘rewired’ through a process called neuroplasticity.
In simple terms, neuroplasticity is our mind’s ability to change and adapt. For example, neuroplasticity allows us to change our beliefs and thoughts by replacing them with others. The more we affirm the new concept or thought, the stronger the neural pathway becomes that leads to it.
Positive birth affirmations aim to reduce the concern, anxiety or fears you may have about giving birth by replacing them with belief in yourself and your wonderfully capable body. Birth affirmations can help you focus thoughts, channel strength, and trust your body. The self-belief that can result has, in turn, been shown to improve birth outcomes.
Creating new pathways
The principles of neuroplasticity and self-affirmation theory depend on repetition. Think of it as a path through a garden. The concrete path laid long ago demands you walk this way, but there is a beautiful grove of trees over there that you long to walk through.
You take a deep breath, step off the path and enjoy a beautiful walk through that grove. Every morning after this, you step off the track at the same spot and take the same walk. Before you know it, your repeated journey through the grove created a new path that looks like it was always there.
What makes a ‘good’ affirmation
Researchers have studied brain activity while participants repeated specific types of affirmations. In general, this research showed that when participants visualised the affirmation occurring in the future, there was more activity in the brain area that relates to self-belief.
For example, let’s use the affirmation ‘I am safe, this contraction will not last forever’. However, rather than simply stating the affirmation, it is more powerful to visualise yourself experiencing a surge (contraction) and then watching as it gradually melts away, leaving you unharmed.
Over time, this mental ‘rehearsal’ helps develop your belief in your capability to labour and birth safely and joyously. Furthermore, when different affirmations about various aspects of labour and delivery are brought together, the message becomes even more powerful.
How to use affirmations
The more of the senses you use, the stronger your belief in them is when it comes to affirmations. Some ways to use birth affirmations include:
- Placing affirmation cards around your home – is especially effective if they are placed in spots where you will see them regularly. Each time you do, take a moment to stop, breathe and read.
- Reading aloud – the sound of your voice is powerful. Saying affirmations aloud helps to reinforce their truth and encourages belief.
- Listening to recorded affirmations – Listening to recorded affirmations, especially when combined with gentle, restful music, can help you completely relax into your visualisations.
- Writing down your affirmations – while not for everyone (especially if it feels like writing lines), writing down your affirmations can help to reinforce them. You might like to use beautiful coloured pencils, paint or chalk.
- Placing your affirmation cards in your birthing space – Placing affirmation cards in your birthing space can help you focus if you feel challenged while continuing to affirm your self-belief.
Positive birth affirmation cards
The PBB online store offers a set of positive birth affirmation cards designed to assist you in reducing fear, maintaining focus and visualising your baby’s gentle and safe descent into the world.
Printable birth affirmations
The following set of 8 printable birth affirmations is available free of charge to print and place around your home and birthing space. Download your free printable birth affirmations
MP3 recording of positive birth affirmations
Pop on a set of headphones lay back in a cosy spot and surrender to relaxation as you listen to this free recording of positive birth affirmations.
A YouTube video for you to enjoy
You can listen to the following YouTube video during pregnancy and labour to support a positive and gentle birth. The video features birth affirmations spoken over relaxing, meditation-style music.
Reference List
PBB aims to keep you informed with the latest research-based information. Check out our reference list used in the creation of this article.
Page published on 31st March 2022
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