12 Holistic Practices for a Medicine-Free Birth: From Acupuncture to Aromatherapy
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As soon as I found out I was pregnant with our first son, I knew I wanted to have a medicine-free, natural birth. Like many new parents, my first experience taught me a lot about what worked, what didn’t, and what I would do differently the next time around.
Over the years, I’ve grown increasingly health-conscious, embracing a holistic approach to wellness. I’ve come to rely on natural methods as my first line of defense, adjusting only when necessary. While I believe Western medicine has its time and place, it’s not usually my initial go-to.
The following 11 holistic practices are ones I personally used during my pregnancies with my second and third children. I truly believe these methods helped me achieve the natural births I desired.
As always, I encourage you to do your research, consult with your healthcare practitioners, and listen to your intuition before incorporating any new holistic practices into your routine.
1. Acupuncture
During my last two pregnancies, I embraced acupuncture for countless reasons. As many mamas know, when your body is changing and your belly is growing, you’re susceptible to a delightful array of pregnancy side effects. Acupuncture, along with a traditional Chinese medicine method called Moxibustion, became my go-to solutions. Moxibustion utilizes “Moxi-sticks”—a stick of dried and ground Mugwort leaves that looks like a cigar—and even helped move my last little one from a sunnyside-up position to the perfect spot for her grand entrance! Let’s dive into this game-changing holistic technique!
Here’s how acupuncture can support you through pregnancy:
Ease Nausea and Morning Sickness: Say goodbye to those queasy mornings!
Relieve Pain and Discomfort: Alleviate back pain, sciatica, and pelvic discomfort.
Improve Sleep: Enjoy better sleep quality throughout your pregnancy.
Reduce Stress and Anxiety: Stay calm and emotionally balanced.
Aid Digestive Issues: Tackle constipation and heartburn naturally.
Reduce Swelling: Minimize edema in your legs and ankles.
Prepare for Labor: Help turn a breech baby and prepare your body for a smooth labor.
2. Hypnosis
From Epidurals to Hypnotic Visions: My Wild Journey Through Childbirth
When I had my first son, I was induced with Pitocin. Despite my strong desire for a natural, medication-free birth, the Pitocin contractions were just too intense. I held out as long as I could, but eventually, I opted for an epidural. Right after he was born, we were settled into our recovery room when chaos erupted! Nurses rushed in, panicking because a pipe had burst on the floor above us. Every pregnant woman was rushed and wheeled into the hallway to wait it out. The whole experience felt incredibly intense and dramatic, leaving me with a lot of mixed feelings about my child birthing experience.
Naturally, when I got pregnant with Gunner, our second child, I had a lot of fears and anxieties about childbirth. To help ease these worries, I turned to a local energy worker and hypnotist, exploring holistic practices to prepare for a medicine-free birth.
During one of my hypnosis sessions, I had a vision of birthing my son on a beach with his face facing upwards. I didn't think much of it at the time, but when I went into labor, I was told he was in the sunnyside-up position, which isn’t the most ideal for delivery. By then, everything was moving so quickly that there was nothing to be done. Looking back, I believe that vision during hypnosis was my mind-body connection giving me an head up about his position. It’s pretty wild!
Hypnosis during pregnancy offers a variety of wonderful benefits that can enhance your entire pregnancy and birthing experience. Here’s how!:
Physical Benefits
Pain Management: Hypnosis helps manage and reduce pain during labor by promoting deep relaxation and altering the perception of pain.
Shorter Labor: Women who practice hypnosis often experience shorter and more manageable labor.
Fewer Medical Interventions: Hypnosis can reduce the need for interventions such as epidurals, pain medications, and cesarean sections.
Emotional and Psychological Benefits
Reduced Anxiety and Fear: Hypnosis creates a calm and positive mindset, helping to significantly reduce anxiety and fear surrounding childbirth.
Enhanced Emotional Connection: This practice encourages a stronger bond with your baby during pregnancy and birth.
Increased Confidence: Hypnosis empowers you, boosting your confidence in your ability to give birth naturally.
Improved Birth Experience
Positive Birth Memories: Hypnosis can lead to a more positive and memorable birth experience, free from trauma and fear.
Increased Satisfaction: Women who use hypnosis techniques often report higher levels of satisfaction with their birth experience.
Healthier Outcomes for Baby
Calmer Baby: Babies born to mothers who practice hypnosis are often calmer and may have better initial health outcomes.
Successful Breastfeeding: The calm and positive environment promoted by hypnosis can enhance the success of breastfeeding right after birth.
Overall Well-Being
Holistic Approach: Hypnosis takes a holistic approach, focusing on the well-being of both mother and baby throughout pregnancy, labor, and delivery.
Mind-Body Connection: It strengthens the connection between your mind and body, promoting overall health and wellness.
Embracing hypnosis during pregnancy can lead to a more natural, comfortable, and empowering birth experience, providing benefits for both you and your baby.
And if you’re near the Eastern Panhandle of West Virginia, I highly recommend seeing Melissa Savory at NOVA Alternative Wellness in Shepherdstown, WV. Even if you’re not pregnant, her and her husband Tim offer an array of holistic healing services and they are just the most kind and down to Earth people!
3. Probiotic
Whether you're pregnant or not, and regardless of whether you prefer pill-form or natural sources, probiotics are a major boost for everyone’s gut health. For pregnant women, who often experience digestive issues due to the growing uterus pressing on surrounding organs, probiotics are especially beneficial. This can help manage common discomforts like pregnancy heartburn, which many women face, particularly in the third trimester.
In addition to supplements, incorporating natural food sources of probiotics into your diet can also be incredibly effective. Foods like yogurt, kefir, sauerkraut, kimchi, and miso are all rich in beneficial bacteria that support digestive health.
I personally swear by one particular probiotic supplement that I’ve been taking every night before bed for about six years. When I occasionally forget to take it, I can definitely feel a difference—my body becomes more sensitive to heartburn and other digestive issues. Consistency with this probiotic has truly made a significant difference in my overall comfort during pregnancy.
Probiotics can be a game-changer during pregnancy, whether you’re getting them from supplements or delicious, probiotic-rich foods.
Probiotic Benefits
Boosts Digestive Health
Probiotics are fantastic for keeping your digestive system running smoothly. They help balance the good bacteria in your gut, reducing common pregnancy digestive issues.
Strengthens Immunity
A healthy gut means a stronger immune system! Probiotics support your immune function, helping you fend off those pesky colds and infections that seem to pop up at the worst times.
Reduces Risk of Preterm Labor
Some studies suggest that taking probiotics can lower the risk of preterm labor and other pregnancy complications. Keeping your gut health in check can have big benefits for both you and your baby.
Supports Baby’s Health
Probiotics aren’t just good for you—they’re great for your baby too! They can help promote a healthy birth weight and support the development of your baby’s immune system.
Eases Pregnancy Symptoms
Probiotics can help manage pregnancy-related symptoms like nausea and heartburn. They work to balance your digestive system, making those nine months a bit more comfortable.
Promotes Better Absorption of Nutrients
Probiotics enhance the absorption of essential nutrients from your food, ensuring both you and your baby are getting the maximum benefits from all those healthy meals you’re eating.
May Reduce Risk of Allergies
Introducing probiotics during pregnancy might lower the risk of your baby developing allergies and eczema. A healthy gut flora passed from mom to baby can have long-term benefits for your little one’s health.
Natural and Safe
Whether from foods like yogurt, kefir, and fermented veggies or from supplements, probiotics are a natural and safe addition to your pregnancy diet. Always check with your healthcare provider before starting any new supplement, though!
Adding probiotics to your pregnancy routine is a simple and effective way to support your health and your baby’s development. So, go ahead and enjoy that yogurt parfait or a refreshing glass of kefir—your gut will thank you!
4. Herbal Tea
From Certification to Sacred Roots: Discovering the Power of Herbal Teas in Pregnancy
After earning my Holistic Nutrition Certification through AFPA, I delved deeply into the world of herbs. I was captivated by how many plants possess medicinal properties that can be as effective, if not more so, than pharmaceuticals, without the concerning side effects often highlighted in medication commercials.
I had the wonderful opportunity to intern and work at Sacred Roots Herbal Sanctuary in Shepherdstown, WV. This experience was incredibly enriching, deepening my understanding of herbs and the remarkable gifts Mother Nature provides. While there are countless ways to incorporate herbs into your daily routine, today we'll focus on one of my favorites: herbal tea.
Before adding herbs to your daily regimen, it’s essential to consult with your healthcare practitioner, as some herbs can interact with various medications. Always exercise caution and do your research!
Now, let’s explore some herbal teas that are particularly beneficial throughout pregnancy!
Now, let’s talk about some fantastic herbal teas that can support you throughout your pregnancy journey. Of course, always check with your healthcare provider before adding any new herbs to your routine.
Here are a few of my favorites:
PinkStork- Labor Prep Tea: I truly believe this tea made a huge positive impact on my labor and delivery. I took it during my 2nd and 3rd pregnancies and labor was smooth for the most part and the delivery was quick but all in a positive way! I drank one cup a day and my body felt stronger during labor, delivery, and thereafter!
Ginger Tea: If you’re dealing with nausea or morning sickness, ginger tea can be a real lifesaver. It’s soothing and has a natural way of calming your stomach.
Peppermint Tea: Perfect for those days when you need a little digestive help or a relief from headaches. Peppermint tea is refreshing and gentle on your system.
Red Raspberry Leaf Tea: Often recommended in the later stages of pregnancy, this tea is believed to help tone the uterine muscles and may prepare your body for labor. It’s best to start sipping this one after the first trimester.
Chamomile Tea: For relaxation and better sleep, chamomile tea can be a lovely choice. Just make sure to use it in moderation and chat with your healthcare provider about it.
Nettle Tea: Packed with nutrients like iron, nettle tea can help boost your energy levels and overall health. It’s generally safe but enjoy it in moderation.
Lemon Balm Tea: If you’re feeling anxious or having trouble sleeping, lemon balm tea can offer a calming effect and help you unwind.
Dandelion Root Tea: This tea supports liver function and can help with water retention. It’s a great option, but like with everything, moderation is key!
I hope you find these herbal tea suggestions helpful and comforting as you navigate through pregnancy. Cheers to a cozy, tea-filled journey!
5. Prenatal Yoga
Yoga has been a game-changer for me during pregnancy! It’s helped me calm my mind, be intentional with my days, stretch out those pesky aches and pains, and carve out some much-needed “me time.” I opted for prenatal yoga at home rather than venturing out to a studio, and it’s been a perfect fit. Being at home means I can relax, skip the travel hassle, and take my time with each session—I absolutely love it!
I turned to YouTube to find the perfect instructor and classes that resonated with me. During my first pregnancy, my sister introduced me to Yoga with Adriene, and I’ve been hooked ever since! Her blend of humor, calm demeanor, and expert tips made her my go-to during pregnancy, and she’s still my favorite for yoga practice today.
My First Yoga Experience
I still remember my very first experience with yoga. I was about 20 years old, living on Long Island, when my girlfriend asked if I wanted to join her for a local yoga class. She assured me the place was great, and the instructors were top-notch. Naturally, I was excited and jumped at the opportunity!
Even though I agreed right away, I couldn’t shake off the nerves. You see, I have this quirky tick—whenever I'm in a group of people, and there's a moment of silence, I start laughing. And not just a little giggle, but full-on, uncontrollable laughter! It’s one of those things where nothing is actually funny, yet there I am, trying to stifle the laughter and usually having to excuse myself from the room.
So, there I was, yoga mat in hand, trying to follow along with the class. To my surprise, I was doing pretty well for a first-timer. But then we got to Savasana—the final resting and relaxation pose. For those unfamiliar, Savasana is where you lie flat on your back, eyes closed, maybe a blanket on top of you, and experience total stillness and relaxation.
As I settled into the pose, I felt my body relax completely. But then something strange happened. I started to feel this odd sensation—my body began vibrating. I tried to control my breathing, but the vibrations tickled me, and I could feel the laughter bubbling up. People next to me must have seen my body convulsing as I desperately tried to hold it together. I ended up biting down on my tongue to stop myself from bursting out laughing and ruining everyone else’s Savasana moment.
At the time, I had no idea what was happening to me. It wasn't until years later that I learned about the concept of energy flow within the body. What I had experienced during that moment of deep relaxation was actually energy moving through me. That vibrating sensation was my body's natural response to the release of tension and the flow of energy—a wild and unexpected feeling that I've come to appreciate as part of the yoga journey!
Benefits of Prenatal Yoga:
Holistic Practice
Combines physical postures, breathing exercises, and meditation.
Enhances both mental and physical health.
Improved Flexibility, Strength, and Balance
Helps manage the physical demands of pregnancy.
Supports overall body strength and stability.
Breathing Techniques
Aids in relaxation and stress reduction.
Helps you stay calm and centered.
Mindful Connection
Encourages a deeper connection with your body and growing baby.
Provides a space for relaxation and mental clarity.
Emotional Support
Manages the emotional ups and downs of pregnancy.
Promotes a balanced and peaceful mindset.
Preparation for Labor
Prepares your body for the journey ahead.
Supports a more empowered pregnancy experience.
Overall, prenatal yoga is a wonderful way to support your well-being and prepare your body for the journey ahead. Embracing this practice can lead to a more balanced, peaceful, and empowered pregnancy experience.
6. Nutrition
The foods you eat during pregnancy are SO important! I totally get it—sometimes you just want to devour a whole loaf of bread (been there!), but don’t forget to throw in some fruits, veggies, beans, and your favorite proteins too. These little additions are packed with nutrients that are great for both you and your growing baby. Think of it as building a well-rounded, whole foods diet. But hey, even if you can only manage a few berries here and a sweet potato there, that’s still a win in my book!
Smart Grocery Shopping: How to Choose the Healthiest Options for Your Family
Grocery prices these days can be downright shocking, but if you can, I highly recommend choosing organic or locally sourced foods. We absolutely love our local farmer! They deliver fresh produce, meats, dairy products, and more to our area every Tuesday, and we’ve never been disappointed. They’re easy to reach by email, super kind, and it's such a blessing to know exactly where our food comes from. With the alarming amount of pesticides and chemicals used on produce today, it’s a huge relief to know how our food is grown and raised. However, if eating local or organic isn’t in the budget right now, don’t stress—non-organic fruits and veggies are still better than skipping them altogether!
Smart Shopping Tips:
Shop the Perimeter: Stick to the outer edges of the grocery store. The center aisles are where you’ll find foods loaded with preservatives and ingredients you can’t pronounce (some even banned in other countries!). Europe’s stricter food laws mean higher quality food, so aim for simple, whole ingredients whenever possible.
Choose Your Meats Wisely: If you can, go for grass-fed and finished meats. Unlike conventionally raised livestock that are often fed corn, soy, and other unnatural feed, grass-fed and finished animals eat a diet closer to what nature intended. This results in meat that’s higher in omega-3 fatty acids, which support heart health, and lower in unhealthy fats. Plus, grass-fed meats often contain more vitamins and antioxidants, and they’re free from the antibiotics and hormones commonly used in conventional farming.
Watch Out for Hidden Costs: Did you know that most store-bought chicken is injected with a saline solution before packaging? This practice adds water weight to the meat, making it appear larger and more substantial. Unfortunately, it also drives up the price, meaning you might be paying extra for water instead of quality meat. Just one more reason why it’s great to know your butcher or local farmer—you’ll get exactly what you pay for, without any hidden extras!
Choose Colorful Produce: Go for the most vibrant colors! The more colorful the inside, the more nutrients it’s packing. For example, opt for purple cabbage over green, or red onions over white. Red onions, in particular, are rich in Quercetin—a powerful antioxidant that can reduce inflammation, boost immunity, and support heart health. Plus, you can use the skins to brew a mild, healthful tea—perfect for cooler months.
Head to the Frozen Aisle: If you’re worried about produce going bad or want to save some cash, frozen fruits and veggies are a great option. Fresh produce loses nutrients during transport, but frozen options retain most of their goodness because they’re flash-frozen right after harvest.
Eating well doesn’t have to be complicated or costly—just a little thoughtful planning can make a big difference!
Physical Health Benefits:
Improved Digestion
Fiber-rich foods aid digestion and prevent digestive issues.
Helps maintain regular bowel movements.
Energy Boost
Whole foods supply steady energy, reducing fatigue.
Supports overall vitality and stamina.
Strong Immune System
Nutrient-rich foods strengthen the immune system.
Protects against common illnesses.
Developmental Benefits for Baby:
Brain Development
Omega-3 fatty acids from sources like fish and flaxseeds support brain development.
Enhances cognitive functions.
Bone Health
Calcium-rich foods promote strong bone development.
Supports skeletal growth.
Emotional and Mental Health Benefits:
Mood Stability
Balanced diet helps regulate mood and reduce stress.
Supports emotional well-being.
Better Sleep
Nutrients like magnesium and tryptophan in whole foods promote better sleep quality.
Helps manage pregnancy-related sleep disturbances.
Long-term Benefits:
Healthy Habits
Establishing good eating habits during pregnancy sets the stage for a healthy lifestyle.
Benefits both mother and baby in the long term.
Reduced Risk of Complications
A balanced diet reduces the risk of complications such as preeclampsia and preterm birth.
Supports a smoother pregnancy journey.
Eating a well-rounded whole foods diet during pregnancy is such a game-changer for both you and your baby. It’s all about setting the stage for a healthy, happy pregnancy journey!
Side Note: Ever wonder what foods pregnant women just can’t get enough of? For me, it was all about tortilla chips and chocolate chip cookies—couldn’t resist!
And once that third trimester rolls around, incorporating alkaline foods can be a real lifesaver. They’re super gentle on your system and can help keep acid reflux and heartburn at bay.
7. Hydration
Water, water water!
We all know and have heard it a billion and one times, make sure you hydrate! But sometimes, when you have other kids or are so tired, it’s so easy to go for the coffee or tea first (totally guilty of this!). However, there is a reason for getting your daily dose of hydration!
Berkey Water Filter System
Some tips for hydrating:
START filtering your water and STOP drinking tap! we use the Berkey Filtration system and LOVE it!
Reasons why you might consider avoiding tap water:
Contaminants: Tap water can contain contaminants such as bacteria, viruses, heavy metals (like lead and mercury), pesticides, and industrial chemicals, which may not be fully removed during municipal water treatment.
Chlorine and Chloramines: These chemicals are used to disinfect tap water but can produce harmful byproducts, such as trihalomethanes (THMs), which are linked to health risks including cancer.
Fluoride: While fluoride is added to prevent tooth decay, there are concerns about its potential negative effects on health, such as dental fluorosis and possible links to other health issues.
Aging Infrastructure: Old pipes and plumbing systems can leach harmful substances, such as lead, into the water supply, particularly in older buildings and areas with outdated infrastructure.
Emerging Contaminants: Tap water may contain emerging contaminants like pharmaceuticals, personal care products, and microplastics, which are not always effectively removed by conventional water treatment processes.
Taste and Odor Issues: Tap water may have an unpleasant taste or odor due to the presence of chlorine, chloramines, or other impurities, making it less enjoyable to drink.
Chemical Residues: Residues from cleaning agents, pesticides, and industrial runoff can sometimes find their way into the tap water supply, posing potential health risks.
Using a high-quality water filtration system can help address these concerns and provide cleaner, safer drinking water.
Ditch the Gatorade! Instead add a few Trace Mineral Drops to your water and retain the hydration!
Benefits of adding trace minerals to water:
Enhanced Hydration: Trace minerals help improve water absorption and hydration at the cellular level.
Supports Electrolyte Balance: They aid in maintaining proper electrolyte balance, which is crucial for nerve function and muscle health.
Boosts Energy Levels: Essential minerals like magnesium and potassium can help reduce fatigue and boost overall energy levels.
Promotes Healthy Digestion: Trace minerals support digestive enzyme function and overall gut health.
Improves Bone Health: Minerals such as calcium and magnesium contribute to stronger bones and reduce the risk of osteoporosis.
Adding trace minerals to water can enhance its nutritional value and support overall health.
Our bodies need salt to help retain water. We add a pinch of high-quality sea salt our water, which helps greatly with maintaining hydration!
Limit the amount of disposable water bottles you drink out of or cut them out entirely!
Disposable water bottles are linked to the following:
Chemical Leaching: Plastics can leach harmful chemicals like BPA (bisphenol A) and phthalates into the water, especially when exposed to heat or sunlight. These chemicals are linked to health issues such as hormonal disruptions and increased cancer risk.
Microplastics: Disposable plastic bottles can break down into tiny microplastics, which can end up in your water and be ingested. The long-term effects of consuming microplastics are still being studied, but they raise concerns about potential health impacts.
Endocrine Disruption: Chemicals in plastics can act as endocrine disruptors, potentially interfering with hormone function and leading to various health issues, including reproductive problems and metabolic disorders.
Fun Facts About Hydration During Pregnancy:
Blood Volume Boost: Your blood volume increases by about 50%, so staying hydrated is key for delivering nutrients and oxygen to your baby.
Amniotic Fluid Magic: Water helps maintain amniotic fluid levels, keeping your baby cozy and safe.
Morning Sickness Helper: Sipping water throughout the day can ease nausea and morning sickness, keeping you feeling better.
Cool and Comfortable: Feeling warmer than usual? Staying hydrated helps regulate your body temperature.
Digestive Health: Water keeps things moving smoothly and helps prevent digestive issues, a common pregnancy woe.
Swelling Solution: Drinking enough water can reduce swelling and fluid retention, keeping you more comfortable.
Energy Boost: Dehydration can make you tired. Stay energized and alert by drinking plenty of water.
Glowing Skin: Hydration helps your skin stay elastic and can reduce stretch marks, giving you that pregnancy glow.
UTI Prevention: More water means fewer urinary tract infections by flushing out bacteria.
Overall Health: Water supports your kidneys, helps absorb nutrients, and removes waste, keeping you and your baby healthy.
So, mamas, keep that water bottle handy and sip your way to a healthier, happier pregnancy! After all, you’re not just hydrating for one—you’re hydrating for two. Cheers to glowing skin, extra energy, and all the amazing benefits that come with staying hydrated.
8. Exercise
During my first pregnancy, I was hitting the gym up until the week before my due date—feeling strong and loving it! But my second pregnancy was a different story. I was so sick during the first trimester that all I could manage were a few walks here and there. It wasn’t until the start of my second trimester, when the nausea suddenly vanished like someone flipped a switch, that I felt like myself again. I got back into the gym and kept at it until a few weeks before my due date. I didn’t do as much weight lifting that time around, but we did walk a lot since we lived in an area with great walkability. The key is to do what fits your situation best!
With my first pregnancy, we walked everywhere—to the post office, the grocery store—you name it. Sure, we could have driven since it wasn’t exactly close by, but we craved the fresh air and exercise.
Funny story: My husband Paul, who’s 6’3” and 215 lbs (for reference, I’m 5’0” and usually around 105 lbs), had been growing out his beard for quite some time. He can grow a long, slightly wild-looking beard, so we definitely made an interesting pair. On so many occasions, drivers would literally turn their necks and stare as they passed us. They looked so concerned for me! At the time, we didn’t think much of it, but looking back, it totally makes sense—we must have looked insane! Haha!
During my third pregnancy, the nausea was even worse, so any sort of exercise was out of the question until later in my second trimester. Nausea and fatigue can really knock you out, so it’s important to listen to your body and not push it. If you’re tired, rest! If you’ve got a bit more energy and feel up to getting some exercise, go for it! Even just a light walk, stretching, or gardening can work wonders for your mood.
Why Exercise is a Win-Win During Pregnancy
Reduces Discomfort: Say goodbye to those pesky pregnancy aches and pains! Regular exercise can help ease back pain, swelling, and general fatigue.
Lifts Your Spirits: Get a mood boost with those feel-good endorphins! Exercise can help reduce stress and anxiety, leaving you feeling happier and more relaxed.
Supports Healthy Weight Gain: Stay on track with healthy weight gain and lower your risk of gestational diabetes by keeping active.
Enhances Sleep: Struggling with pregnancy insomnia? Exercise can help you enjoy better, more restful sleep.
Prepares for Labor: Build strength and endurance to make labor and delivery a bit easier and more manageable.
Embracing exercise during pregnancy is like giving yourself a gift of comfort and joy. From easing those everyday aches to boosting your mood and preparing your body for the big day, staying active is a wonderful way to enhance your pregnancy journey. Remember to chat with your healthcare provider before starting any new workout routines to make sure they’re a perfect fit for you and your baby.
9. Hypnobirthing, Meditation & Positive Affirmations
Pregnancy is an incredible journey, but it can also come with its fair share of challenges—physically, mentally, and emotionally. That’s why it’s so important to have tools that support you every step of the way. Enter Hypnobirthing, Meditation, and Positive Affirmations—three powerful practices that can help you stay calm, confident, and connected during pregnancy and beyond.
During my pregnancies, I also leaned into hypnobirthing practices and techniques, all from the comfort of my own home and bed. I simply searched “hypnobirthing” on YouTube until I found a video that resonated with me. Thankfully, I stumbled upon an awesome channel by childbirth educator and doula Bridget Teyler. Her YouTube channel and website, builttobirth.com, are packed with knowledge and resources. Thanks to her, I really got into meditation and positive affirmations, all geared towards having a calm and natural birthing experience. I would constantly listen to her breathing technique meditations, and by the time labor came around, her words were stuck in my head, making it so much easier to remember how to breathe and count my breaths.
This experience really deepened my love for meditation, and I started exploring other resources to support my wellness journey. If you’re looking for a variety of meditations, I absolutely love Pura Rasa on YouTube! Her meditations can really transport you to another world.
Empower Your Pregnancy
Hypnobirthing:
Reduces Fear and Anxiety: Hypnobirthing techniques help reduce fear and anxiety about childbirth by promoting a calm and focused mindset.
Manages Pain Naturally: Breathing exercises and visualization techniques can help manage pain without the need for medication.
Enhances Confidence: Prepares moms-to-be with the confidence and tools to approach labor with a positive outlook.
Meditation:
Promotes Relaxation: Regular meditation helps calm the mind and body, reducing stress and improving overall well-being.
Improves Sleep: Meditation can enhance sleep quality, helping pregnant women get the rest they need.
Supports Emotional Balance: Meditation fosters emotional resilience, helping expectant mothers manage the ups and downs of pregnancy.
Positive Affirmations:
Boosts Confidence: Repeating positive affirmations can help reinforce a sense of self-confidence and belief in the body’s ability to give birth.
Reduces Stress: Positive affirmations create a calming mental environment, reducing stress and anxiety.
Cultivates a Positive Mindset: Helps maintain a positive outlook throughout pregnancy, promoting mental and emotional well-being.
Incorporating Hypnobirthing, Meditation, and Positive Affirmations into your pregnancy routine can make a world of difference in how you experience this transformative time. From reducing stress and anxiety to building confidence and resilience, these practices empower you to approach childbirth with a positive mindset. Remember, a peaceful mind and a confident heart can make all the difference on your journey to motherhood!
10. Nature
Nature's Nurture for Mamas-to-Be
Hey there, beautiful mamas! 🌸 If you’re anything like me, you know that pregnancy is a wild and wonderful journey, and sometimes we need a little extra love from Mother Nature to keep things balanced. So, let’s dive into some fun facts about the incredible benefits of getting outside, hugging trees, walking barefoot, and even adding a touch of nature indoors!
Stress Buster: Spending time in nature can significantly reduce stress and anxiety, helping to keep those pregnancy hormones in check. Just 20 minutes in a park or forest can lower cortisol levels, making you feel calmer and more relaxed.
Forest Bathing Bliss: The Japanese practice of “forest bathing,” or shinrin-yoku, involves immersing yourself in a forest atmosphere. It’s been shown to boost immune function, reduce blood pressure, and improve mood—perfect for expecting moms looking to de-stress and recharge.
Vitamin D Delight: Natural sunlight is a great source of Vitamin D, which is essential for both mom and baby. It helps with calcium absorption, supporting healthy bones and immune function.
Mood Booster: Exposure to nature increases serotonin levels, the "feel-good" hormone, which can help combat mood swings and even reduce the risk of prenatal depression.
Treehugger Love: Ever heard of the term “treehugger”? It originally referred to a group of women in India who physically embraced trees to protect them from being cut down. These days, it’s a fun nickname for anyone who loves nature—and there’s no better time to embrace your inner treehugger than during pregnancy! Hugging or touching trees can actually have some amazing benefits, like boosting your immune system, reducing stress, and even improving your mood. The natural energy from trees can help you feel more grounded and connected to the earth.
Grounding Magic: Grounding, or walking barefoot on the earth, can have surprising benefits during pregnancy. By making direct contact with the earth, you can reduce inflammation, improve sleep, and enhance your overall sense of well-being. Plus, it’s a great way to feel more connected to nature and your baby.
Improved Sleep: Pregnant women who spend time outdoors often sleep better at night. The natural light helps regulate your circadian rhythm, leading to more restful and rejuvenating sleep.
Increased Energy: A walk in nature can give you a natural energy boost without the need for caffeine. Fresh air and greenery can invigorate you and help fight pregnancy fatigue.
Connecting with Baby: Spending time in peaceful, natural surroundings can help you bond with your baby. The calm environment can enhance mindfulness, allowing you to focus on the life growing inside you.
Physical Activity: Gentle activities like walking in the park or gardening offer low-impact exercise that’s beneficial for maintaining strength, flexibility, and overall fitness during pregnancy.
Boosted Immune System: Fresh air and nature exposure can strengthen your immune system, reducing the likelihood of getting sick during pregnancy, which is important for both you and your baby.
Lower Blood Pressure: Being in nature can help lower blood pressure, reducing the risk of complications like preeclampsia during pregnancy.
Forest Therapy: Some studies suggest that spending time in a forested area can lower stress hormones, reduce inflammation, and even promote faster recovery from illnesses. It’s a natural way to nurture both body and mind during pregnancy.
Water Feature Wonders: Incorporating a water feature, like a fountain, in your home can create a soothing environment that promotes relaxation and reduces stress. The sound of flowing water can also improve focus, boost creativity, and even help you sleep better—perfect for creating a peaceful atmosphere during pregnancy.
Wrapping Up with a Hug from Mother Nature
So there you have it, mamas—whether it’s a stroll in the park, a barefoot walk on the grass, or a cozy corner with the sound of flowing water, nature’s got your back. 🌿 Take a moment to soak in all that goodness, and remember, you’re nurturing a little one and yourself, so why not let Mother Nature lend a hand? Now go out there, hug a tree, splash in a puddle, and enjoy the magical benefits of nature during this special time!
11. Aromatherapy
My Essential Oils Journey: From Curious to Completely Hooked!
About six years ago, I found myself working at a yoga studio in the charming little town of Oyster Bay, NY. It was there that I crossed paths with some incredibly holistically-minded folks, each one more passionate than the last.
But there was one woman who stood out—she was practically buzzing with excitement as she talked about these magical little bottles called essential oils. She was all about doTERRA and couldn’t stop raving about how she drinks them, eats them, rubs them on her skin, and fills the air with their lovely aromas. Her enthusiasm was contagious, and I was intrigued!
Discovering Essential Oils
So, naturally, I decided to dip my toes into the world of essential oils, and let me tell you—I’ve been hooked ever since! These little powerhouses have become my go-to for everything, especially during my pregnancies. I have a few trusty diffusers that I absolutely adore, and I love experimenting with different scents depending on my mood.
My Go-To Oils
Need a little boost of energy? Sweet Orange and Lemon to the rescue! Looking to unwind after a long day? Lavender, my all-time favorite, works wonders every time. I’m absolutely smitten with this soothing oil—I use it as a natural perfume, add it to my bath, sprinkle it on my pillow, and even massage it into my feet. My kids are big fans too! It’s like magic—just a whiff of lavender, and they’re instantly calmed, ready to drift off to sleep. And if they’re having a tantrum or grappling with big feelings? Lavender to the rescue! It’s an instant mood-changer.
Essential Oils During Pregnancy
One of the things I love most about essential oils is how versatile they are. I can switch up the scents to match my mood or the season, and each one comes with its own health benefits. When the holidays roll around, I’m all about Peppermint or Black Spruce—hello, Christmas tree vibes! And during fall, I can’t resist diffusing a cozy blend of Clove, Wild Orange, and Cinnamon. And they even have a Vanilla Chai and one called Harvest Spice for when you’re getting in the Autumn spirit! It’s such a beautiful and therapeutic way to embrace the changing seasons, without the toxins and carcinogens that come with burning candles.
Speaking of which, here’s a not-so-fun fact: Did you know that synthetic scents—whether in perfumes, lotions, candles, air fresheners, or even laundry detergent—are major hormone disruptors? Yikes! As soon as I learned this, I made the switch to essential oils in place of pretty much anything with a “fake” scent. Plus, with essential oils, you get the added bonus of health benefits that come with each unique aroma.
Whether you’re looking to relax, energize, or add seasonal flair to your home, essential oils offer a natural and effective solution—all while keeping those nasty chemicals at bay. Trust me, once you start, you’ll wonder how you ever lived without them!
Benefits of Pure Essential Oils During Pregnancy
When it comes to pregnancy, we mamas need all the natural support we can get! Here are some of my favorite benefits of using pure essential oils during those magical nine months:
Stress Relief and Relaxation: Feeling a bit overwhelmed? Lavender and chamomile are your best friends for calming those nerves and helping you catch some well-deserved Zzzs.
Nausea Nixers: Morning sickness, be gone! A whiff of peppermint or ginger can work wonders to ease that queasy tummy.
Swelling Soothers: Got puffy feet? Cypress and grapefruit essential oils are here to save the day, helping to reduce swelling and keep you feeling light on your feet.
Aches and Pains, No Thanks! Eucalyptus and lavender are perfect for easing those common pregnancy aches and pains—hello, sweet relief!
Skin Savior: Keep that skin glowing and elastic with a little help from frankincense and rose oils. They’re great for reducing stretch marks and maintaining that pregnancy glow.
Just remember, always check with your healthcare provider before diving into the world of essential oils during pregnancy—better safe than sorry, right?
12. Herbal Epsom Salt Baths
Relax and Rejuvenate
One of the most exciting revelations from my herbalism course and time working on an herb farm was learning about the incredible benefits of using herbs in baths. I’ve always been a fan of a good Epsom salt soak, but adding herbs? Total game changer!
Why Epsom Salt Baths Are a Must
I found myself not only enjoying my baths more but also loving the entire process of creating them. The aromas, the soothing properties—everything just felt elevated. I was so inspired that I decided to start my own line of herbal Epsom salt baths. They smell absolutely heavenly!
One of my favorite parts of the ritual is squeezing the reusable tea bag after it’s soaked, releasing all that goodness into the water as the salts dissolve and the herbal tea swirls through the tub. Add some spa music, and suddenly, I’m in my own personal sanctuary. It’s the ultimate self-care experience, and I’m so excited to share it with others!
Herbal Bath Benefits for Pregnancy
Relaxation and Stress Relief: Herbal baths with chamomile or lavender can help soothe the mind and body, reducing stress and promoting relaxation.
Eases Muscle Aches and Pains: Ingredients like epsom salts and rosemary can relieve common pregnancy aches, especially in the lower back and legs.
Supports Skin Health: Oatmeal and calendula can nourish and hydrate the skin, helping to reduce itchiness and prevent stretch marks.
Improves Sleep Quality: A warm bath with valerian root or lavender before bedtime can enhance sleep quality by calming the nervous system.
Promotes Circulation: Herbal baths with peppermint or rosemary can improve circulation, reducing swelling and water retention.
Remember to use warm, not hot, water and always consult with a healthcare provider before using herbal baths during pregnancy.
Why Epsom Salt Baths Are a Must for Everyone (Including Pregnant Mamas!)
Whether you’re looking to soothe sore muscles, relax after a long day, or just enjoy some much-needed “me time,” Epsom salt baths have got you covered! These magical salts aren’t just for the occasional athlete or spa enthusiast—they offer amazing benefits for everyone, especially for pregnant women who deserve a little extra pampering.
Let’s dive into why Epsom salt baths should be a staple in your self-care routine!
Relieves Muscle Aches and Cramps: Epsom salt baths are fantastic for soothing sore muscles and easing cramps, which is especially helpful for pregnant women dealing with lower back pain and leg cramps.
Reduces Swelling: Epsom salt can help reduce swelling and water retention, common issues during pregnancy, by promoting better circulation and reducing inflammation.
Promotes Relaxation: The magnesium in Epsom salt is known to help relax the body and mind, making it easier to unwind and reduce stress—perfect for everyone, especially moms-to-be.
Improves Sleep Quality: Soaking in an Epsom salt bath before bed can promote better sleep, something both pregnant women and anyone dealing with insomnia can appreciate.
Detoxifies the Body: Epsom salt baths can help draw out toxins from the body, leaving you feeling refreshed and rejuvenated.
Soothes Skin Irritations: Epsom salt can also soothe skin irritations, making it beneficial for everyone dealing with itchy or dry skin, including pregnant women experiencing these common issues.
My favorite brands are PinkStork and Ancient Minerals!
As always, pregnant women should consult with their healthcare provider before adding Epsom salt baths to their routine, especially if they have any health concerns.
With Gratitude
Embracing a holistic approach has brought so much peace and balance into my life, especially during pregnancy. Whether it's through essential oils, herbal baths, or mindful practices, I encourage you to find what resonates with you and make it a part of your own wellness journey.
There was a time when I might have chuckled at my current approach, but the growth and insights I've gained—especially after three pregnancies (two of them medication-free)—have profoundly shaped my perspective. I’ve embraced a more holistic mindset and learned to trust in Mother Nature’s wisdom. And as we continue to evolve, who knows what I’ll discover next? I’m excited to keep learning!
For mamas aiming for a medication-free birth, know that it’s absolutely possible—women have been doing it for centuries! Trust your intuition, stay calm, and avoid unnecessary stress. But remember, if a medicated birth ends up being the best choice for you, that’s perfectly okay too. It’s all about what works best for you, without worrying about others’ opinions. Do your research and make the choice that feels right.
Okay, end of my little rant! Haha!
I’d love to hear about your own experiences with essential oils or any other holistic practices you cherish. Drop a comment below or shoot me an email!
A peaceful journey and love to all!
Love Infinitely, Ashley
