If someone’s told you to “do your Kegels” when you’re pregnant, don’t hit play on that autopilot just yet. Because when it comes to prepping for birth, the story isn’t quite what we’ve all been told.

What’s wrong with “just Kegels”?

“Kegels” are those squeeze-and-lift exercises you do when you’re at a red light, brushing your teeth, or standing in line. They’re great for strengthening the pelvic floor when you need hold-and-lift (like fixing leakage or postpartum support). nhs.uk+1
But - here’s the thing - birthing is not about clenching. It’s about opening, releasing, and allowing. Evidence shows that when your pelvic floor doesn’t relax enough, it may result in a longer pushing phase, more tearing, or more discomfort. PubMed+1

So what should your pelvic floor be doing pre-birth?

• Relaxation + release: Your body needs to know how to let go.

• Balance + strength + flexibility: One without the others is a recipe for tension.

• Movement patterns that mimic birth:

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 The moment you’ve been waiting for is here – it’s time to meet your baby!

But let’s be honest, the pushing stage of labor can feel intimidating, especially for first-time moms. The good news? It doesn’t have to be as difficult as you think.

As a doula and lactation consultant, I’ve helped countless moms prepare for this moment, and today, I’m sharing four game-changing tips to help you push with confidence and ease.

1. Start With the Right Mindset

Your mindset is your superpower during labor. Stress and fear can make your body tense, but relaxation allows your body to work with contractions. Visualize the moment you meet your baby, and remind yourself that your body was made for this!

2. Master Intentional Breathing

Deep, intentional breathing can make a world of difference during pushing. One technique to try is the slow exhale: inhale deeply through your nose and gently release the breath as you push. This keeps your body relaxed and focused, reducing tension and disco...