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Preparing for labour can be a mix of excitement and nerves.
Waiting for labour to start can also be a little boring, you are tired, uncomfortable, and ready for this pregnancy thing to be over!
I often suggest my Virtual Doula families fill these final days with oxytocin-building activities, a bonus is that these items can then be used to boost oxytocin during their labor - it's a win-win!
Oxytocin is often called the "love hormone." This hormone is essential for triggering contractions and fostering a deep bond between you and your baby. The good news is you can boost your oxytocin levels naturally with some simple DIY projects. Let’s explore five easy items you can create today!
1. Personalised Oxytocin Boosting Affirmation Cards
You can find many free printable or paid-for pregnancy and birth positive affirmation cards on the internet, and they are a brilliant way to start practicing using positive affirmations, however, the most effective way to rewire your brain is to personalize them to reflect your own thoughts and fears.
If you are interested in how positive affirmation cards can boost oxytocin you can read about it here:
To make your own affirmation cards:
Gather materials: Paper is ok, but card is more durable (I used sticky notes for my first birth though!). Pens, pencils, chalk, paint, anything you have in the house, you could also print images from magazines or the internet as backgrounds!
Write a list of your fears about pregnancy and birth: Anything at all, nothing is too big, too small, too silly, or too embarrassing!
Write Affirmations to counteract these fears onto your cards: For example, if your fear is 'It will be too painful' you could write 'My contractions cannot be stronger than me as they are me'
Decorate your affirmation cards: Not essential, but if you are feeling artistic this is a great and relaxing way to spend some time, participating in arts and crafts is a well-known way to reduce anxiety!
Display your cards: You can string them up or blue tack them to walls and mirrors
Use your cards during labour: Use them to decorate your birth space, or ask your partner to read them to you!
2. Aromatherapy Blend, Massage oil, or room spray
Creating a calming atmosphere during labor can significantly impact your experience. Essential oils such as lavender, ylang-ylang, and jasmine are known to reduce anxiety and discomfort, promoting oxytocin release.
If you are interested in using Aromatherapy you can find out my three 'unsung hero' oils here:
Here’s how to make your own DIY aromatherapy blend:
Gather Your Supplies: Depending on what you are making you will need the essential oils you have chosen, a spare aromatherapy bottle, a carrier oil, and a bottle for the final product!
Add Essential Oils: Add the essential oils into the new bottle (if you are making a blend) or into the larger bottle (if you are making a massage oil). Make sure to research the correct dilution factor for the massage oil and that the oils you are using are skin-safe if that is your plan! If you are making a massage oil top up with your carrier oil.
Use your product during pregnancy: Using your blend in a diffuser or applying your massage oil during pregnancy when you are doing a relaxing activity is called 'anchoring'.
Use your product during labour! Position your diffuser or apply your massage oil in your labour area for a calming scent that helps you relax and encourages oxytocin to flow.
3. Oxytocin Boosting Visualization Board
A visualization board packed with personal mementos can strengthen emotional connections and promote oxytocin levels.
To create a visualization board:
Gather materials:Â A pinboard works really well for this but card can work well. Pens, pencils, chalk, paint, anything you have in the house, you can print images from magazines or the internet or use your own photos - anything that brings you joy
Add Meaningful Items: Fill the board with things that bring you joy—photos, affirmations, images, colours, and notes from loved ones.
Set up your board: Put your board somewhere you can see it often in your house during pregnancy.
Take your board with you: If you are planning on moving elsewhere during your labour take the board with you!
When feelings of anxiety or discomfort arise during labor, take a moment to reflect on the happy memories ion your board to help bring about calmness and bonding, which can ultimately boost oxytocin.
4. Birth Necklace
In labour, we are trying to avoid entering the fear-pain-tension cycle and stay within our parasympathetic nervous system (rest and relaxation) rather than our sympathetic nervous system (fight or flight).
A number of physical and mental things can tip us over into our fight-or-flight system, and it's a good idea to have a strategy to help you recover from this. A tactile activity like feeling and counting the beads on a necklace is a great tool to do this!
Making your necklace is simple:
Gather Materials: You’ll need a strong string and a variety of beads, think different textures and sizes!
Create the necklace: Do this intuitively, you want to leave enough space so that you can slide the beads over a little when you count them! You could choose to use smaller beads which get larger and larger signifying how contractions build.
Use the necklace during your birth: Wear or hold the necklace, if you feel panicked you can count the beads or focus on moving them along, feeling the texture and size of each bead!
5. Calming Playlist
Music can significantly influence our emotions and enhance oxytocin levels. A calming playlist specifically designed for labor can create a soothing environment that helps you relax.
To put together a calming playlist:
Select Soothing Tracks: Choose uplifting or tranquil songs, such as soft instrumentals or nature sounds that resonate with you.
Create the Playlist: Use your favorite music platform and curate a mix that you can play at various stages of labor.
This playlist will offer familiar sounds and rhythms, helping you concentrate and maintain composure during labor, encouraging the release of oxytocin.
Embracing the Journey
As you prepare for labor, think about ways to cultivate a nurturing environment. The five DIY items discussed above can naturally increase your oxytocin levels while promoting relaxation and comfort.
Whether you surround yourself with affirmations, diffuse calming scents, or reflect on joyful memories with a visualization board, each item serves a vital purpose. Combining these tools with supportive practices can lead to a smoother labor experience while building strong connections with your newborn.
Now is the time to create these easy, soothing DIY items and approach your labuor with confidence and love.
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