For generations, pain has been front and centre in how we talk about childbirth. It’s in movies, in TV dramas, and often in the stories passed from one woman to another. But pain doesn’t have to define your birth experience. There are ways to prepare — physically, mentally, and emotionally — so you can move through labour feeling calmer, more confident, and more in control.
A helpful idea to understand is the Fear–Tension–Pain cycle. It explains how fear causes the body to tense, which increases pain. That pain then fuels more fear — and the cycle continues. The good news is: you can interrupt this cycle. With the right knowledge and tools, you can reduce fear, release tension, and support your body in doing what it was designed to do.
Here are five ways to shift from pain to power in your birth journey:
1. Learn How Your Body Works
Understanding how your body is designed for birth is empowering. The more you know about the way your hormones work together, how your pelvis creates space, and how your baby moves through the birth canal, the more trust you’ll have in your body’s abilities. This kind of knowledge often replaces fear with awe — and confidence.
2. Use Your Breath
Breathing isn’t just helpful — it’s essential. Deep, steady breaths help activate the parasympathetic nervous system, which calms your body and eases tension. A simple practice: breathe in slowly through your nose, then exhale gently and fully through your mouth, making the exhale slightly longer. Try 10 breaths like this. It’s one of the quickest ways to come back to calm during labour.
3. Shift Focus
Pain is processed in the brain, so by distracting it, we can reduce how intense it feels. During labour, TENS machines are a common tool — they gently stimulate the nerves in your back to help block pain signals. Acupressure tools like Birth Combs or Acubirth Balls apply pressure to nerve points, triggering natural pain relief. These techniques shift your nervous system’s focus, helping ease discomfort.
4. Keep Moving
Movement supports your baby’s descent and helps your body cope with contractions. Rocking on a birthing ball, walking, swaying, or leaning into your partner can all bring comfort. You might try different positions, use a peanut ball, sit on a stool, or even labour on the toilet — all of these options help create space in your pelvis and reduce pressure.
5. Use Affirmations
Positive affirmations can be a powerful tool. They help shift your mindset and strengthen your inner confidence. An affirmation is simply a statement you choose to believe, like:
“My body is strong. I trust in my body.”
“I am powerful. I am safe. I can do this.”
“My body is designed for this.”
Saying them out loud, writing them down, or repeating them to yourself in the mirror or in the car helps embed them deeply into your belief system.
Final Thoughts
Birth doesn’t have to be something you just ‘get through’. With the right preparation and support, it can be something that leaves you feeling strong, proud, and deeply connected to your body and your baby.
You don’t have to be fearless — but you can be informed. You can be supported. And you can absolutely be powerful.
