Practical Techniques 

In her book, Hollie also recommends these practical tools, which help you stay calm and feel connected to your body. They should be practiced throughout your pregnancy and applied during labour. 

Soft stroking

This relaxing massage is the perfect way for your partner to care for you and your baby during pregnany and labour. They should stroke you softly on your back, arms, or baby bump, tracing the form of a tree. You can find exact instructions for this massage on page 82 of Your Baby, Your Birth

Face relaxation script

Your partner can read this relaxation script throughout your pregancy and during your birth. It is designed to relax your facial muscles, which in turn relax and open your pelvis for birth. The script can be found on page 63 of Your Baby, Your Birth

Early Labour 

During early labour, your body is preparing for the miracle of birth. There are certain things you can do as well to help prepare your body during this time. Here is what Hollie suggests: 

- Relax in a warm bath while listening to your affirmations 

- Get your partner to massage you 

- Have a nap to conserve your energy for later 

- Have a light snack to fuel your body 

- Go for a walk to boost endorphins and get your baby into the right position 

- Do your 'open breath' breathing exercise

During Labour

Creating a calming environment is important for both you and your baby. Whether you are in a hospital or at home, your space should be relaxed and stress-free, allowing you and your partner to bring positive, reassuring energy into the room. Here are some ways Hollie suggests you create a calm environment: 

- Dim the lights 

- Diffuse essential oils 

- Create a birth playlist 

- Apply pressure to your back when necessary 

- Play your affirmations and relaxation tracks 

How to use the tracks

Here you will find two mp3 tracks to help you prepare for the birth of your baby.

The first is a series of affirmations, reassuring statements about your body and birth. The second is a relaxation track, which you can use to stay calm and relaxed during pregnancy and labour.

You should listen to the affirmations track every day whilst completing your everyday activities: while you're getting ready in the morning, during your commute, or during exercise. You should listen to the relaxation track just before bed, as it will help you drift into a relaxed state before sleep.  

PLEASE NOTE: These audio files are MP3 files, once they've been downloaded they can be added to any Apple device in the usual way using iTunes. To do this, right click the audio file you would like to download and choose 'save link as'. Save the file to your desktop. Once it has downloaded, you can double-click to open and play in iTunes. The files can also be streamed directly from this page.

1. Affirmations (MP3 dowload, 19MB)

2. Relaxation (MP3 download, 30MB)

Enjoy!

 

If you are experiencing any technical difficulties with the MP3s on this page please contact our customer service team directly.

Customer Services

For general customers, you can contact our Customer Services team by emailing: customersupport@penguinrandomhouse.co.uk

For Penguin Random House & DK UK Customer Services Tel: +44 (0)1206 256000

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