Preparing for Birth: Physical, Mental, and Emotional Strategies

Birth Preparation, Podcast

Birth preparation goes beyond packing your hospital bag or practicing breathing exercises. True preparation involves supporting your body, calming your mind, and creating an environment where you feel safe and empowered. In a recent MamasteFit Podcast episode, I sat down with Hayley Kava, pelvic floor physical therapist, to discuss how to prepare for birth in a holistic way.

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Physical Preparation: Creating Space and Releasing Tension

When we think about preparing physically for birth, the focus often lands on “the right” position for the baby. Many parents are told to get their baby into an ideal position—such as left occiput anterior (LOA). But the truth is: babies move. They may start in LOA, rotate to the right, or even turn posterior, and that’s completely normal.

Instead of forcing your baby into a specific position, think about clearing the path so your baby can move freely when labor begins. This involves:

Releasing uterine ligament tension. Tight round or broad ligaments can act like “speed bumps” for baby’s movements. Gentle stretches, inversions, or even belly support bands can help.
Improving rib cage and torso mobility. Twisting, side bending, and cat-cow movements reduce tension and allow your pelvis to move more fluidly.
Supporting pelvic mobility. Different movements create space at different levels of the pelvis:
- Wide squats and butterfly poses → open the top of the pelvis.
- Split stance or asymmetrical positions → create space in the mid-pelvis.
- Knees-in or deadlift-type movements → open the bottom of the pelvis.

The more your body practices these movements in pregnancy, the more naturally they’ll come during labor. Even small, subtle hip shifts can make a difference when your baby is descending.

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Pelvic Floor Preparation: Strength and Release

A common misconception is that strong Kegels will “push the baby out.” In reality, your uterus does the pushing. The pelvic floor’s job is to yield and release so the baby can pass through.

Instead of endless Kegels, aim for balance: the pelvic floor should be capable of engaging when needed but also softening and releasing. Because your pelvic floor is tied to both your nervous and digestive systems, emotional stress can tighten it just as much as physical tension. Feeling safe and supported is just as important as stretching or strengthening.

Went into spontaneous labor at 38 wks with baby #1 last night (born this morning) and was able to push through a very fast and intense labor (8 hrs active, 4 hrs of contractions with basically NO BREAK in between that got me from 1cm dilated to fully 😵‍💫) unmedicated! Pushed for an hr! I thank you both, your prenatal fitness program, and prepping pelvic floor fit birth for how much I rocked this delivery. THANK YOU!!!

I just wanted to leave a review for you, I took your prenatal bundle with the birth course, fitness app, and pelvic floor prep. I can't say enough good things about it, my only regret was not enrolling sooner! After having some nagging SI and pelvic pain, at 22 weeks I enrolled in your program and started the workouts on the app. After a few weeks,my pain was minimal except for the days I missed a workout or getting in movement. The birth course was very informative and I felt confident and excited about giving birth. While I did need to be induced at 39 weeks, I felt confident and understood my options. I had a great and speedy delivery with just a minor tear. I attribute this to the strategic movements I learned in the course throughout my labor and breathing during pushing, along with wonderful hospital staff. We were blessed with a healthy baby girl Ellie Jo. I look forward to using the fitness program again in the future and other courses you have! Thank you for all the time you put into creating such thorough content!

For what it's worth, I'm a PT myself (not a pelvic floor specialist), but am going to a PFPT. I also took a CEU course for my license and my own learning on pelvic floor health in pregnancy. With that background, I am utterly impressed with the content of your course so far. I was wondering if it'd be repetitive at all from the CEUs I recently took, but it hasn't been. It's so informative, thorough, and covers way more topics than I ever expected. Thank you!!

Mental and Emotional Preparation: Feeling Safe Enough to Let Go

Birth is not just a physical event—it’s deeply mental and emotional. Even if you’ve done all the stretches and exercises, if you don’t feel safe, your body may resist releasing. Here are a few strategies to prepare mentally:

Practice yielding under stress. Something as simple as softening during a charlie horse cramp can train your brain and body to release rather than tighten when discomfort arises.
Normalize bodily functions. Fear of pooping, farting, or “making noise” in front of others can hold you back during pushing. Practice letting go in safe environments so you’re more comfortable during labor.
Prepare for the birth environment. Hospitals can be noisy and busy, with alarms, chatter, and multiple staff members entering the room. Bring tools like headphones, eye masks, or dim lighting to create calm. Retreating to the bathroom or shower can also offer privacy and help you reset.
Choose your support team wisely. If you don’t feel comfortable with your provider, it’s not too late to switch—even late in pregnancy or during labor. Adding a doula or trusted advocate can also help ensure your voice is heard.

Ultimately, your environment and support team play a huge role in whether you feel safe enough to relax and let labor unfold.

A Holistic Approach

Birth preparation isn’t about rigid checklists or forcing outcomes. It’s about building movement capacity, releasing tension, and cultivating an environment of safety and trust. Physical exercises help create space for baby, pelvic floor work ensures your body can release, and mental preparation empowers you to stay calm and confident.

If you’re looking for support, MamasteFit offers prenatal fitness programs, free birth prep circuits, childbirth education courses, and professional mentorship for birth workers. Each resource blends physical, mental, and emotional preparation to help you feel ready for birth.

Because at the end of the day, birth prep isn’t about control—it’s about creating space, physically and emotionally, for both you and your baby to move through this experience together.