Welcome to Birth Ease: 6 Steps to a Smooth, Easy Pain “less”

Delivery. This ebook is your comprehensive guide to preparing

for a positive birthing experience. By understanding and
implementing the six steps outlined in this book, you can
approach labor and delivery with confidence, knowing that your
body is designed for this miraculous process.

2
About the Authors
Dr Saravana Priya, MBBS, DGO, MRCOG
Obstetrician & Gynecologist
Dr. Saravana Priya, Obstetrician & Gynecologist and
Laparoscopic Surgeon, is a leading consultant at GEM Hospital,
Tirupur, Tamil Nadu. With an expertise in Natural Birthing, Dr.
Saravana Priya brings over 10 years of experience in the field,
having been trained at Madras Medical College. Her expertise
has led to the successful delivery of more than 10,000 babies,
making her a trusted and experienced professional in women's
health and childbirth. She has a remarkable record of achieving
normal delivery in 90% of cases.

Dr S Kokila, MBBS, MD
Consultant Pathologist
Dr. S Kokila is an Adjunct Professor of Pathology
at the University of Medicine and Health Sciences in St. Kitts &
Nevis. With experience of working at institutions like Victoria
Hospital, Bangalore Medical College & Research Institute, and
International Medical School, M S Ramaiah Medical College, she
is a professional in the medical field. She has attained expertise
in development of the 8 human intelligences in the womb & is a
Certified Specialist in Hypnobirthing and Neurolinguistic
Programming. 3
 TABLE OF CONTENTS

Chapter 1: The Miracle of Birth................................8

- Understanding the natural process of labor and delivery
- Recognizing that birth is a normal, physiological event
- Trusting in your body's ability to birth your baby

Chapter 2: STEP 1: Releasing Fear...........................13

- Exploring the origins of fear surrounding childbirth
- Techniques for releasing fear and embracing confidence
- Reprogramming your subconscious mind for a positive birth
experience

Chapter 3: STEP 2: Preparing the Body....................21

- The importance of movement in pregnancy and birth
- Gentle exercises to prepare your body for labor
- Incorporating movement into your daily routine for a
smoother birth

Chapter 4: STEP 3: The Power of Breath..................29

- Understanding the role of breath in childbirth
- Breathing techniques for relaxation and pain management
- Partner-assisted breathing exercises for labor

4
Chapter 5: STEP 4: Mindful Baby Connection...........35
- Cultivating a deep connection with your baby
- Mindfulness practices for labor and delivery
- Bonding techniques for after your baby is born

Chapter 6: STEP 5: Partner Support..........................41

- The vital role of a supportive partner in childbirth
- How partners can provide support
- Communication strategies

Chapter 7: STEP 6: Nutrition for Labor.....................47

- The importance of nutrition in labor
- Foods to eat during pregnancy
- Balanced meal plans

Prepare yourself for the incredible journey of childbirth with Birth

Ease- Birth Ease: 6 Steps to a Smooth, Easy Pain “less” Delivery.
By implementing these six steps, you can transform your birth
experience into a smooth, easy, and comfortable event,
welcoming your baby into the world with love and confidence.

5
 INTRODUCTION

It was November 2019, Sowmya, a first time pregnant mom was

in labor for the past 10 hours. Despite everyon’e best efforts, the
labor was not progressing. Finally she started pleading, Doctor
Please do a Caesarean... Please...” And so is the similar story of a
lot of pregnant mothers these days.

In the 1990s, according to the NFHS survey, Caesarean deliveries

were less than 10 percent, but fast forward to the 2020s,
Caesarean deliveries are more than 20 to 25 percent.

My Professor used to say that back in the 1990's, delivery was

very easy, their only job was to catch babies just like catching a
cricket ball. But modern life has caused a dramatic shift in the
nature of childbirth, with an increasing number of deliveries
needing medical or surgical intervention.

Sitting for long periods of time, stress, spending hours looking at

the mobile screens or laptops, a lack of exercise, or even too
much exercise has affected the body, the mind and the
connection with natural wisdom.

There is a natural balance the body needs to direct the baby into
the pelvis when the uterus is contracting to push the baby
through. This natural balance has been disturbed. However, in
simple steps it can be restored and a natural, easy, comfortable
birth achieved.
6
 Our Birth Ease e-book is a gift of support to pregnant
women needing to be self-sufficient in labor. Whether
you’re choosing to give birth naturally in hospital or chose
induction or undergo a planned caesraean this will book
will be the best guide for you to have a beautiful blissful
birth.

7
 Chapter 1: The Miracle of Birth

Understanding Birth as a Natural Process

Birth is not a medical condition to be treated; it is a natural,

physiological process designed by nature to bring new life into
the world. Throughout history, women have birthed their
babies with the support of their communities, trusting in the
wisdom of their bodies. While modern medicine has brought
incredible advancements in maternal and neonatal care, it's
important to remember that birth is in essence, a natural
process that does not need medical intervention.

As a gynecologist, I have the privilege of connecting with healthy

pregnant mothers for 9 months. I can truly understand what
they are going through. Each pregnant woman is unique, and so
is every birth story!

I encounter different kinds of pregnant moms: the confident

mom, the sensitive mom, the compassionate mom, the resilient
mom, the optimistic mom, the adaptable mom, the assertive
mom, and many more.

Among the many remarkable mothers I have encountered, one

stands out—a beacon of confidence, calmness, and resilience.
She was a meditation and yoga teacher, embodying a profound
sense of inner peace and self-assurance. 8
When the time came for her labor, it was evident that she had
prepared herself mentally, emotionally, and physically. With
every contraction, she remained an observer, tapping into the
power of stillness even during the most intense waves of pain.

As the labor progressed, I was spellbound to see the way she

handled it. she just breathed her baby out. She taught me the
greatest lesson about birth—that it is not solely about the
mother's effort to push the baby into the world.

Instead, it is a dance between the intricate neurobehavioral

programming of the baby to come out into the world and the
mother's role as a calm and relaxed guide.

As she allowed the pain to pass with so much calm and love,
she let her baby into the world with the same calm and love. It
was one of the most transformative experiences I have
witnessed. All a laboring mother needs to do is allow the baby
to navigate the journey of birth.

The journey of pregnancy culminates in the miraculous event

of childbirth, a process as natural as life itself yet often
perceived in fear and uncertainty. In this chapter, we'll explore
the beauty and wonder of birth, dispelling myths and
embracing the innate wisdom of the birthing process.
9
Trusting in Your Body's Ability to Birth

Your body is designed to birth your baby. From the moment of

conception, a series of miraculous events unfolds, orchestrating
the growth and development of your baby within the womb. As
your due date approaches, your physical body prepares for
birth, softening the cervix, initiating contractions, and guiding
your baby through the birth canal. Trusting in your body's
innate ability to birth your baby is the first step towards a
positive birthing experience.

Embracing the Normalcy of Birth

In today's world, childbirth is often portrayed as a painful and

uncomfortable experience, leading many women to approach
labor and delivery with fear and apprehension. However, the
reality is that for the majority of women, childbirth is a normal,
physiological process that unfolds smoothly when allowed to
progress naturally. By understanding the normalcy of birth and
trusting in your body's ability to birth your baby, you can
approach labor and delivery with confidence and peace of mind.

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Letting the Baby Out, Not Pushing the Baby Out

One of the most empowering perspectives on childbirth is the

idea that as a mother, you are simply letting your baby out, not
pushing your baby out. Your body knows how to birth your
baby; your role is to surrender to the process and allow your
body to do what it was designed to do. By releasing the need to
control or force the birth, you can open yourself to the
possibility of a smooth, easy, and pain-free experience.

In conclusion, childbirth is a miraculous journey that unfolds

according to nature's blueprint. By trusting in your body,
embracing the normalcy of birth, and letting go of fear and
control, you can approach labor and delivery with confidence
and joy, knowing that you are fully equipped to birth your baby
in a smooth, easy, and pain-free manner.

Now on, we delve into the 6 steps necessary to embrace

childbirth with love and a relaxed state of mind. When the body
and mind is at peace, nature will take it’s course and you will be
surprised by the ease at which natural birth happens.

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 Learnings from from chapter 1

1.Learn to trust your body’s ability to birth, surrender to the

natural process
2.Your body is primarily designed for birth
3.You don’t have to push the baby out, you just have to let the
baby out

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Birth Ease Consultation 12
 Chapter 2: STEP 1- Fear Knock Off and
Subconscious Reprogramming

Do you know fear can increase the rates of Caesarean section? I

see many pregnant woman who get fearful as pregnancy nears
their delivery date. They give any reason to get them delivered
by Caesarean section. So, we started working on fear right from
their date of conception.
Voila! Many women get off fear and deliver normally with joy
and satisfaction.

Mrs Nithya was very fearful about labour pains and wanted to
deliver by C-Section. But seeing her sister suffer with pain after
Caesarean, and the months it took for her recovery, she wanted
to prepare for normal delivery. Just by working on her fear, she
more became calm. On the day of delivery, she was prepared
and confident.

“I enrolled for Birth Ease Classes as I was very fearful of the

labour pains. Every session with doctors guidance, I worked
deep in the fear. I religiously did all the lessons and I would
practise everyday… surprisingly as I got near my delivery day, I
got pains naturally and delivered with ease.. Thanks to Birth
Ease method which integrates great knowledge and doctors
make sure that I did it everyday. The team kept on following me
and the experience was great.. they made me do it .. the four
mantras I practised was the game changer”- Nitya 13
Fear of birth

Fear surrounding childbirth is common, it is mostly created by

the society’s misunderstanding of labor. There is a negative
portrayal of labor and delivery subconsciously embedded in our
minds. In this chapter, we'll explore the origins of fear and how
you can release it, allowing for a smoother, more birth
experience.

Understanding the Origins of Fear

Fear of childbirth can stem from a variety of sources, including

stories from friends or family members, media portrayals, and
cultural beliefs. These sources often paint childbirth as a painful
and traumatic event, leading many women to approach labor
and delivery with fear and apprehension.

Recognizing the Impact of Fear on Birth

Fear triggers the body's stress response, releasing hormones

that can interfere with the natural birthing process. When a
woman is afraid, her body tenses up, making labor more
difficult and painful. Additionally, fear can increase the
likelihood of medical interventions, such as cesarean sections,
which may not be necessary if fear is managed effectively.
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Releasing Fear Through Subconscious Reprogramming

Releasing fear from the subconscious mind helps the body relax.
Subconscious reprogramming can be done by identifying and
replacing negative beliefs with positive ones through positive
affirmations. By addressing the root cause of your fear and
consciously choosing to release it, you can create a more
positive mindset leading up to and during labor.

Techniques for Fear Release

There are several techniques you can use to release fear and
anxiety surrounding childbirth. Here are the 5 most powerful
techniques:

AFFIRMATIONS
Affirmations are positive statements that help you cultivate a
mindset of confidence and trust in your body's ability to give
birth. By repeating affirmations, you can replace negative
thoughts and fears with empowering beliefs. Here’s how you
can use affirmations effectively:

15
1. Identify Your Fears: Write down any fears or anxieties you
have about childbirth. This might include fears about pain,
complications, or not being able to handle labor.

2. Create Positive Affirmations: Transform each fear into a

positive affirmation. For example, if you fear pain, you might
say, "I trust my body to birth my baby" or "I release all fear and
embrace the natural process of birth."

3. Repeat Regularly: Repeat these affirmations daily, preferably

in front of a mirror. The repetition helps to reinforce these
positive beliefs in your subconscious mind.

VISUALIZATION
Visualization involves creating mental images of a positive birth
experience. This technique can help reduce fear by allowing you
to mentally rehearse a smooth and easy delivery. Here’s how to
practice visualization:

1.Find a Quiet Space: Sit or lie down in a comfortable position in

a quiet room where you won’t be disturbed.

2.Close Your Eyes: Close your eyes and take a few deep breaths
to relax your body and mind.

16
3. Create a Detailed Image: Visualize yourself going through
labor and delivery. Imagine each stage of the process, focusing
on feeling calm, confident, and empowered. Picture your body
working efficiently and smoothly.

4. Include All Senses: Engage all your senses in the visualization.

Imagine the sounds you might hear, the supportive words from
your partner or midwife, the sensations in your body, and the
sight of your baby being born.

MINDFULNESS
Mindfulness is the practice of staying present and fully engaged
in the current moment. It can help you manage stress and
anxiety by preventing you from dwelling on past experiences or
worrying about the future. Here’s how to incorporate
mindfulness into your daily life:

1. Focus on Your Breath: Whenever you feel anxious, take a few

deep breaths. Focus on the sensation of the air entering and
leaving your body.

2. Observe Without Judgment: Notice any thoughts or emotions

that arise. Instead of judging them or trying to change them,
simply observe them and let them pass.

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4. Engage in Mindful Activities: Practice mindfulness through
activities like yoga, walking, or even eating. Pay full attention to
the sensations and experiences of the activity.

HYPNOTHERAPY
Hypnotherapy or self-hypnosis involves entering a state of deep
relaxation and using suggestions to reprogram your
subconscious mind. This technique can help release fear and
tension, making childbirth a more positive experience. Here’s
how to get started:
1.Seek Professional Help: Consider working with a certified
professional who specializes in childbirth. They can guide you
through the process and teach you self-hypnosis techniques.
2.Practice Regularly: Practice self-hypnosis regularly to reinforce
positive suggestions and relaxation techniques.
3.Use Audio Tracks: Listen to hypnobirthing audio tracks that
guide you through relaxation and positive affirmations.

EMOTIONAL FREEDOM TECHNIQUE:

EFT, also known as tapping, involves tapping on specific
pressure points on the face and body while repeating
affirmations. This technique can help release emotional blocks
and reduce anxiety. Here’s how to practice EFT:

18
1.Identify Your Fear: Focus on a specific fear or anxiety related
to childbirth.

2.Create a Setup Statement: Combine the fear with a positive

affirmation. For example, "Even though I am afraid of labor
pain, I deeply and completely accept myself."

3.Tap on Pressure Points: Tap on the following points while

repeating your setup statement: the side of the hand (karate
chop point), top of the head, eyebrows, side of the eyes, under
the eyes, under the nose, chin, collarbone, and under the arms.

4.Repeat as Needed: Continue tapping until you feel a reduction

in your fear or anxiety.

By addressing and releasing fear surrounding childbirth, you can

approach labor and delivery with confidence, trust, and
empowerment. Remember, you have the innate ability to birth
your baby, and by releasing fear, you can create a more positive
and empowering birth experience.

19
 Action Steps from Chapter 2:

1. Identify Your Fears and write them down to help you

understand and address them.

2. Practice Affirmations and repeat them regularly to reprogram

your subconscious mind and replace fear with confidence.

3. Spend time visualizing a positive and empowering birth

experience.

4. Start mindfulness practices to help you stay present and calm.

5. Explore the option of hypnotherapy or self-hypnosis to

reprogram your subconscious mind.

6. Practise Emotional Freedom Technique.

Join The Birthing Bliss Watsapp Community:

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20
 Chapter 3: Movement & Preparing the Body
Through Exercises

Would you run a marathon without proper training?

Probably not, right?
For the best possible outcome, you need to prepare your mind
and body. Which is why Birth Ease method takes a proactive
approach to prime your body and mind for birth and recovery.
If you run that marathon without preparing, your body (and
mind) will experience much more strain and recovery will be
much harder too.
It’s exactly the same with birth.
Why would you NOT train for this huge physical event?
But you don’t want just any training, it is a training of your
body, mind and connection with your partner, your baby and
more importantly, yourself.

Mrs Anitha had delivered her first baby through caesarean

section and was keen on delivering second baby through normal
delivery. She joined the Birth Ease classes and she prepared for
natural birth. She learned how to manage each stage of labour
and it helped her achieve her dream. Hear her out:

21
“I had my first baby through caesarean section and this time I
wanted to birth normally. I came to know about Dr Saravana
Priya s work and was impressed. I learned all the movements,
exercises and positions for birth and I practised them
thoroughly. By the day of my delivery, I was a pro. I did
everything right and I literally guided my baby out. Whenever I
felt the baby was stuck, I did the right techniques and I got my
baby out!! How blessed I am!! I really can’t believe I did it, that
too at 38-year-old. I am so proud of myself !”

Movement plays an extremely important role in preparing your

body for childbirth. In this chapter, we'll explore the importance
of movement during pregnancy, gentle exercises to prepare
your body for labor and how you can incorporate movement
into your daily routine for a smoother birth experience.

The Importance of Movement in Pregnancy

Movement helps to strengthen your muscles, improve

circulation, and maintain flexibility, all of which are beneficial
during pregnancy and childbirth. Regular movement can also
help reduce common pregnancy discomforts such as back pain,
constipation, and swelling. In fact one of the main reasons for
the increasing Caesarean sections is due to the physical
inactivity during pregnancy and before pregnancy. Inactivity
reduces flexibility of joints. 22
This is the reason for long duration of labor and difficult labor.
Staying physically active can significantly reduce the duration of
labor and also decrease pain during labor.
Here are exercises and ways you can become more physically
active during pregnancy to ensure a smooth childbirth.

Gentle Beginner Exercises to Prepare Your Body for Labor

Pelvic Tilts: Pelvic tilts can help strengthen your abdominal

muscles and alleviate back pain. Perform pelvic tilts by standing
with your back against a wall and slowly tilting your pelvis
forward and backward.

Squats: Squats help strengthen your legs and pelvic floor

muscles, which can be beneficial during labor. To perform a
squat, stand with your feet shoulder-width apart and lower
yourself into a squatting position, keeping your back straight.

Kegel Exercises: Kegel exercises help strengthen your pelvic

floor muscles, which can improve bladder control and support
the weight of your baby during pregnancy and childbirth. To
perform Kegel exercises, contract your pelvic floor muscles as if
you were trying to stop the flow of urine, hold for a few
seconds, and then release.
23
Walking: Walking is a gentle and effective form of exercise
during pregnancy. Aim to walk for at least 30 minutes a day to
improve circulation, strengthen your muscles, and prepare your
body for labor.

Yoga: Prenatal yoga can help improve flexibility, strength, and

relaxation. Look for prenatal yoga classes or videos that are
specifically designed for pregnant women.

Swimming: Swimming is a low-impact exercise that can help

strengthen your muscles and improve circulation. Swimming
can also help alleviate joint pain and swelling associated with
pregnancy.

Dancing: Dancing is a fun way to stay active during pregnancy.

Choose music that you enjoy and move your body in a gentle
way, sway to the music at a speed that feels comfortable and
safe.

Tips for Safe Exercise During Pregnancy

Engaging in regular exercise during pregnancy can offer

numerous benefits, including improved mood, better sleep, and
enhanced overall well-being. However, it’s essential to follow
certain guidelines to ensure the safety of both you and your
baby. Here are some key points to keep in mind:
Always Consult with Your Healthcare Provider 24
Before starting any new exercise routine during pregnancy, it is
of utmost importance to consult with your healthcare provider.
They can provide personalized advice based on your health
history, current pregnancy status, and any potential risk factors.
Here’s why this step is essential:

Listen to Your Body

Pregnancy is a time to be particularly mindful of your body's

signals. Exercising should feel comfortable and should never
cause pain or significant discomfort. Here are some guidelines
to help you listen to your body effectively:

1. Stop if You Feel Pain: If you experience any pain, stop the
activity immediately. Pain can be a sign that something isn’t
right, and continuing to exercise could exacerbate the issue.
2. Watch for Dizziness: Feeling dizzy or lightheaded is a sign to
stop exercising and rest. Dizziness can indicate that you’re
overexerting yourself or that your blood sugar levels are
low.
3. Adapt Your Routine: As your pregnancy progresses, you
may need to modify your exercises. For instance, certain
movements that were comfortable in the first trimester
might become challenging or uncomfortable later on.

25
Stay Hydrated and Wear Comfortable, Supportive Clothing and
Footwear.

Proper hydration and appropriate attire are vital components of

a safe and effective exercise routine during pregnancy. Here’s
why these aspects matter:

1. Hydration: Staying hydrated is crucial because dehydration

can lead to overheating, which is particularly risky during
pregnancy. Make sure to drink plenty of water before,
during, and after exercising.
2. Comfortable Clothing: Wear breathable, loose-fitting
clothes that allow for a full range of motion. As your body
changes, you might need to invest in maternity workout
clothes that provide extra support and comfort.
3. Supportive Footwear: Choose shoes that offer good arch
support and cushioning. This helps to prevent injury and
reduce stress on your joints, which are more vulnerable
during pregnancy due to hormonal changes that loosen
ligaments.

26
Additional Tips

1. Warm Up and Cool Down: Always start with a gentle warm-

up to prepare your muscles and joints for exercise.
Similarly, end with a cool-down period to help your body
recover.
2. Avoid Overheating: Be mindful of your body temperature.
Avoid exercising in hot or humid conditions and opt for a
cool, well-ventilated space.
3. Low-Impact Activities: Focus on low-impact exercises such
as walking, swimming, and prenatal yoga, which are gentle
on your body while still providing significant benefits.

By following these guidelines and listening to your body, you

can enjoy a safe and beneficial exercise routine throughout your
pregnancy. Remember, the goal is to support your health and
well-being, ensuring a positive experience for both you and your
baby.

27
 Action Items from Chapter 3:

1. Before starting any new exercise routine during pregnancy,

consult with your healthcare provider to ensure that it is safe.

2. Incorporate Daily Movement and stay active.

3. Perform Kegel exercises regularly to strengthen your pelvic

floor muscles, which can help support your baby and improve
bladder control.

4. Pay attention to how your body feels during exercise. If you

experience any discomfort, pain, or dizziness, stop exercising.

5. Drink plenty of water before, during, and after exercise to

stay hydrated.

6. Wear comfortable, supportive clothing and footwear that

allows for freedom of movement during exercise.

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Birth Ease Consultation 28
 Chapter 4: Mindful Baby Connection

A mother's emotions have a profound impact on her baby, both

during pregnancy and labor. Positive emotions and a strong
connection between mother and baby are important for a
smooth labor process. When a mother feels calm, confident, and
connected to her baby, labor tends to progress smoothly.
However, if there is a "leak" or disruption in this connection due
to stress, anxiety, or negative emotions, it can cause distress to
the baby and lead to complications. Maintaining a strong
mother-baby bond ensures that both the mother and baby feel
secure and supported throughout labor.

Mrs Priya remembers getting angry and frustrated when her

labor pains started. With each pain she was all over the place.
Her baby’s heart rate started to increase. After remembering the
lessons she had practised, she understood how much her being
mindful of the moment was necessary for her and her baby’s
health. She applied the techniques she had learnt into each
contraction. Slowly she calmed down and that got the labor
back into track.

29
Listen to her learnings about Mother-baby connection:

“When labour pains came, at every contraction I got angry,

upset and could not tolerate the pains. As I got angry my baby s
heart rate rose up to 170,180 s… then I remembered the lessons
I learnt from Birth Ease method… I put the audio and with help
of my partner I calmed down… as I was listening to the audios , I
calmed down, my baby calmed down and eventually my labor
progressed, I had a vaginal birth.. the way I birthed my baby is
etched in my memory for ever.. I will keep telling my story and it
will be in my evergreen memory for ever”- Priya

Connecting with your baby during pregnancy is a powerful way

to enhance your bond and prepare for childbirth. In this
chapter, we'll explore the benefits of mindful baby connection,
techniques for deepening this connection, and how it can
positively impact your birth experience.

Benefits of Mother-Baby Connection

Bonding: A mindful connection with your baby can significantly

strengthen the bond between you and your baby, creating a
profound sense of closeness and love. This emotional bond is
foundational, fostering a secure attachment that benefits both
you and your baby throughout your pregnancy and beyond.

30
Reduced Stress: Mindfully connecting with your baby can help
alleviate stress and anxiety during pregnancy. By focusing on
your baby and the positive aspects of your pregnancy, you
create a calm and nurturing environment. This not only benefits
your mental health but also positively impacts your baby's
development.

Pain Management: Engaging in mindful practices can aid in

managing pain during labor. Techniques such as deep breathing,
visualization, and meditation promote relaxation and reduce
tension, making the birthing process smoother and more
comfortable.

Techniques for Deepening the Connection

Prenatal Meditation: Set aside time each day for meditation

focused on your baby. Visualize your baby's growth and
development, sending love and positive energy. This practice
helps you feel more connected and fosters a sense of peace and
anticipation.

Practical Example: Find a quiet space, sit comfortably, and place

your hands on your belly. Close your eyes and visualize your
baby thriving and growing. Imagine a warm light of love
enveloping both of you, strengthening your bond.
31
Talking to Your Baby: Engage in conversations with your baby
throughout the day. Share your thoughts, feelings, and dreams.
This can help create a sense of connection and familiarity for
your baby, making them feel loved and secure.

Practical Example: As you go about your daily activities, talk to

your baby about what you’re doing, how you’re feeling, and
your hopes for the future. This can be as simple as saying,
"We're going for a walk now, and it's a beautiful day," or "I can't
wait to meet you."

Prenatal Bonding Activities: Participate in activities that

promote bonding, such as listening to classical music, reading
stories, singing lullabies, or gently massaging your belly. These
activities help you focus on your baby and enhance your
connection.

Practical Example: Combine physical activity with bonding time.

While practicing, focus on your baby, sending them positive
thoughts with each movement and breath.

Impact on Your Birth Experience

Confidence: A strong connection with your baby can boost your

confidence and trust in your body's ability to birth your baby.
Knowing you and your baby are working together can be
32
incredibly empowering.
Relaxation: Mindful baby connection practices help you stay
relaxed during labor. By maintaining a calm and focused
mindset, you can manage pain more effectively and have a
more comfortable birthing experience.

Empowerment: Feeling connected to your baby can empower

you to make informed decisions about your birth experience.
You’ll feel more in tune with your body and your baby's needs,
ensuring that your wishes are respected and honored.

By practicing mindful baby connection, you enhance your bond

with your baby, reduce stress and anxiety, and prepare for a
positive and empowering birth experience. These practices not
only support a smoother labor but also lay the foundation for a
strong, loving relationship with your child.

33
 Action Items from Chapter 4:

1.Incorporate meditation into your daily routine. While doing

so, focus on your breath and send loving thoughts to your baby.

2.Use visualization technique to imagine a positive and

empowering birth experience. Visualize yourself connecting
with your baby during labor and birth.

3.Set aside time each day to connect with your baby mindfully.
This could include meditation, talking to your baby, or engaging
in bonding activities.

Join The Birthing Bliss Watsapp Community:

The Birthing Bliss Watsapp Group
Book a Consultation Call for Birth Ease Classes:
Birth Ease Consultation
34
 Chapter 4: The Breath

Doing right breathing exercises is very integral for a good birth

outcome.

A good deep breathe can deliver all the oxygen to your baby
and can save your baby

Hear what Dr Sanjana has to say:

“I am so happy to write a review for Dr Saravana s work. One
thing I would say is, controlling my breath as anchor did all the
magic. I could deliver with ease because of learning the
breathing techniques properly. Whenever I had difficulty in
labour I breathed right and I could deliver with ease. I owe it to
the Birth Ease program!!!”- Dr Sanjana

The Breath

Breath is the essence of life, a rhythmic dance that sustains us

from our first moment to our last. During labor, the way you
breathe can be a powerful tool to support your body, calm your
mind, and provide essential oxygen to your baby.
Understanding the importance of breath and mastering
breathing techniques for each stage of labor can transform your
birthing experience, making it smoother, easier, and more
manageable.
35
The Importance of Breath in Labor

Breathing deeply and effectively during labor has several

profound benefits. First and foremost, it increases the oxygen
supply to your baby. When you take deep breaths, you ensure
that your body and your baby receive ample oxygen, which is
crucial for the baby's development and well-being during the
intense process of labor. Oxygenated blood helps maintain a
stable heart rate for the baby and supports overall fetal health.

For you, deep breathing helps relax your muscles and reduce
tension, which can lessen the perception of pain. It also aids in
conserving your energy, ensuring that you have the stamina to
navigate the different stages of labor. Moreover, focused
breathing can create a sense of calm and control, helping to
alleviate anxiety and fear.

Breathing Techniques for Each Stage of Labor

Labor is typically divided into three main stages: early labor,

active labor, and the transition phase leading to the delivery of
the baby. Each stage presents unique challenges and requires
different breathing strategies to optimize comfort and
effectiveness.

36
Early Labor

In the early stages of labor, contractions are usually mild and

irregular. This is the time to practice slow, deep breathing,
which helps you stay relaxed and focused.

1. Find a comfortable position: Sit, stand, or lie down in a

position that feels comfortable.
2. Inhale deeply: Breathe in slowly through your nose,
allowing your abdomen to expand fully. Visualize filling your
lungs with fresh, oxygen-rich air.
3. Exhale slowly: Release the breath gently through your
mouth, letting your body relax with each exhalation.
Imagine the tension melting away.

This slow, rhythmic breathing can help you stay calm and
conserve energy for the more intense stages ahead.

Active Labor

As labor progresses and contractions become stronger and

more frequent, you may need to adjust your breathing pattern.
The goal here is to maintain a steady rhythm and manage the
increasing intensity.

37
 1. Focus on rhythm: Inhale deeply through your nose and
exhale through your mouth, keeping a steady pace.
2. Use focal points: Concentrate on a specific object or
visualize a calming scene to help maintain focus.
3. Paced breathing: If the contractions become overwhelming,
shift to paced breathing. Inhale for a count of four, hold
briefly, and exhale for a count of four. This structured
approach can help manage pain and keep you centered.

Transition Phase

The transition phase is often the most intense part of labor,

characterized by strong, frequent contractions. This is when
your breathing techniques can make a significant difference.

1. Pant-pant-blow: When contractions peak, use the pant-

pant-blow technique. Take two short breaths in and out
(pant, pant), followed by a long exhale (blow). This helps
you cope with the pain and prevents pushing before the
cervix is fully dilated.
2. Stay present: Focus on each breath, one at a time, and
remind yourself that each contraction brings you closer to
meeting your baby.

38
The Final Push

During the pushing stage, breathing supports your efforts to

bring your baby into the world.

1. Open glottis pushing: Instead of holding your breath, take a

deep breath, bear down, and exhale with a grunt or moan.
This technique is gentler on your body and provides
continuous oxygen to your baby.
2. Follow your instincts: Listen to your body’s cues. Trust your
instincts and your body’s natural rhythm.

Breathing is a powerful tool that, when used effectively, can

transform your labor experience. By increasing oxygen flow to
your baby, reducing your perception of pain, and helping you
stay calm and focused, proper breathing techniques can make
your journey through labor smoother and more manageable.
Embrace the power of breath, and let it guide you to a joyful,
empowered birthing experience.

39
 Action steps from Chapter 5:

1.Practise breathing deeply.

2.Practise breathing as outlined for each stage of labor

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40
 Chapter 6: Partner Support During Pregnancy
& Labor

Do you know partner support can decrease the incidence of

Caesarean section? I have seen fathers-to-be can be a beautiful
support system during labor. They are the anchor and safety
system around women, especially pregnant women.

Mrs. Aparna had a beautiful support system as her husband was

without her throughout the labor, that was her anchoring her
system.

Here is what Aparna has to say:

“In my first delivery my partner could not be with me, I felt

something was missing. For my second pregnancy, I took the
Birth Ease classes which helped me realize that it is my partner I
was missing. When I went in labor, I was calm, relaxed and
joyful. I could let go of pains because of my partner support. Me
and my husband would say - We enjoyed every bit of our
pregnancy. In labor, my partner was fully involved, we
implemented tools and techniques together and I found so much
solace in his presence. The way he treated me will be etched in
my heart forever. I had the best beautiful normal delivery”
- Aparna
41
The Importance of Partner Support

Partner support during pregnancy can significantly reduce a

woman's labor pains by fostering a sense of safety and shared
experience. When a partner is actively involved, the pregnant
woman feels less isolated and more secure, which in turn
soothes her nervous system. This emotional comfort positively
influences the neurohormonal mechanisms that manage stress
and pain.

The presence of a supportive partner can lead to the release of

oxytocin, a hormone that promotes relaxation and eases labor
contractions. Additionally, the emotional bond and sense of
connection built during pregnancy can carry into labor, helping
the woman maintain a calm and positive mindset. This calmness
can result in a smoother and less painful labor.

How Partners Can Help During Pregnancy and Labor

During Pregnancy:

Emotional Support: Partners can provide crucial emotional

support by offering reassurance, encouragement, and a
listening ear. Regularly expressing love and appreciation helps
build a strong emotional bond and reduces anxiety.
42
Attending Prenatal Appointments: Joining prenatal visits allows
partners to stay informed about the pregnancy's progress,
understand the baby's development, and engage in important
health discussions, fostering a shared journey.

Education: Partners can educate themselves about pregnancy,

childbirth, and newborn care. Knowledge about the stages of
pregnancy and labor, as well as pain management techniques,
equips them to provide effective support.

Healthy Lifestyle Encouragement: Encouraging and

participating in healthy lifestyle choices, such as balanced
nutrition, regular exercise, and adequate rest, benefits both the
pregnant woman and the baby.

Practicing Comfort Measures: Learning and practicing comfort

measures like prenatal massage, relaxation techniques, and
breathing exercises can help manage discomfort and promote
relaxation.

43
During Labor:

Physical Presence: Being present during labor provides

immense emotional support. Partners can offer physical
comfort through hand-holding, massages, and helping change
positions to alleviate discomfort.

Encouragement and Reassurance: Providing continuous

encouragement and reassurance can boost the laboring
woman's confidence and help her stay focused and calm.

Advocacy: Partners can act as advocates, communicating the

birth plan to healthcare providers and ensuring the woman's
wishes are respected. This role is vital in creating a supportive
and respectful birthing environment.

Comfort Measures: Applying learned comfort measures, such

as breathing techniques, massages, and relaxation exercises,
can significantly reduce pain and anxiety during labor.

Keeping Track of Needs: Partners can ensure the laboring

woman stays hydrated, has snacks if allowed, and is
comfortable. They can also help manage the environment, such
as adjusting lighting or playing calming music.

44
Staying Positive and Calm: Maintaining a calm and positive
demeanor helps create a serene atmosphere. This can be
contagious and help the laboring woman remain relaxed.
By actively participating in both pregnancy and labor, partners
play a pivotal role in creating a supportive, calm, and
empowering birth experience. Their involvement not only
enhances the emotional connection but also contributes to a
smoother, less stressful labor.

45
 Action Items from Chapter 6:

1. Make an effort to attend prenatal appointments together to

stay informed about your pregnancy and feel more involved.

2. Encourage your partner to educate themselves about

childbirth, including ways to support you during labor.

3. Practice comfort measures together, such as massage and

breathing techniques, to prepare for labor and delivery.

4. Maintain open communication with your partner throughout

your pregnancy and labor. Discuss your needs, desires, and
fears surrounding childbirth, and encourage them to do the
same.

5. Stay positive and support each other through any challenges

that arise during pregnancy and labor. Find healthy ways to
manage stress together.

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46
Chapter 7: Nutrition for a Healthy Pregnancy and
Birth

Do you know nutrition can make or break your labour!

We give a detailed customised nutrition plan for each mother

which helps them have a seamless pregnancy journey!

Swathi had high blood sugar when she came into our program.
High blood sugar is one of the important causes of a large baby
and Caesarean delivery. Therefore, Swathi was very motivated
to follow her nutrition plan. A customised nutrition plan was
designed for her. She followed the meal plan very well and was
regular at posting her meal plates daily for review. Within a few
days, she got her blood sugars under control. She went on to
have a beautiful journey of pregnancy without complication and
gave birth through normal delivery.

We help women get off their high blood sugars and blood
pressure naturally just with proper nutrition.

47
This is what Swathi has to say:

“I am so glad I took the program from Dr Saravana. I used to

look forward for every session.. I am a person, if I learn any
concept well, I really do well. Every session used to be so unique.
She used to share all her case experiences and it blew me away.
It gave me a lot of confidence and different perspectives.
The way she explained birth made me look forward to birth
without fear. I had high blood sugar levels which I managed very
well with the diet. I ate well, still managed my sugars. At the end
of the sessions, I felt I am good enough to teach others about
birth..

At 36 weeks, I started bleeding, we rushed to hopsital, but

everything was normal. Without the class I would not have got
the courage to wait, we waited till 37 weeks besides the
bleeding, at 37 weeks I got pains, went to hospital, I did the
breathing exercises practised during the session. The exercises
helped me manage my labour pains. I delivered by normal
delivery. After birth, I had issues with breastfeeding. Even for
that I got breast feeding support with lactational consultant.
She helped me feed my baby and. I was worried how long my
baby would be on formula milk. Thank you is not enough”-
Swathi

48
The Importance of Nutrition During Pregnancy

Nutrition plays a vital role in labor and delivery, significantly

influencing the ease and progression of childbirth. A well-
balanced diet during pregnancy not only supports the mother's
health but also prepares her body for the demands of labor.
Proper nutrition can enhance uterine muscle function, regulate
hormones, and maintain energy levels, all of which contribute
to a smoother labor process.

Balancing carbohydrates, proteins, fats, probiotics, greens,

fruits and vegetables during pregnancy is essential for optimal
health and can significantly impact labor and delivery. Each of
these nutrient categories plays a unique role in preparing the
body for childbirth and ensuring a smoother, more efficient
labor process. It is essential to consume all these nutrient
categories during pregnancy.

Carbohydrates are the body's primary energy source. During

labor, energy demands are high, and consuming complex
carbohydrates like whole grains, legumes, and starchy
vegetables ensures a steady release of glucose, maintaining
energy levels. Simple carbohydrates, such as fruits, can provide
quick energy boosts during labor, helping to sustain the mother
through contractions and delivery.
49
Proteins are vital for tissue repair and muscle function. During
pregnancy, adequate protein intake supports the growth of
fetal tissues and the development of the uterus and placenta.
Good sources include lean meats, poultry, fish, beans, nuts, and
dairy products. Protein-rich foods also help stabilize blood sugar
levels, which is crucial for maintaining energy during labor.

Fats are essential for hormone production and the absorption

of fat-soluble vitamins (A, D, E, and K). Healthy fats, found in
avocados, nuts, seeds, and olive oil, contribute to the
production of prostaglandins, which play a role in labor
initiation. Omega-3 fatty acids, in particular, are crucial for
reducing inflammation and promoting cervical ripening,
preparing the body for labor.

Probiotics support gut health, which is important for nutrient

absorption and immune function. A healthy gut microbiome can
reduce the risk of infections and promote overall well-being.
Probiotic-rich foods such as yogurt, kefir, sauerkraut, and kimchi
help maintain a healthy balance of gut bacteria, contributing to
a more robust immune system and potentially smoother labor.

50
Greens and other vegetables provide essential vitamins,
minerals, and fiber. Leafy greens like spinach, kale, and Swiss
chard are rich in calcium, magnesium, and folate. Calcium and
magnesium support uterine muscle function, while folate is
crucial for preventing neural tube defects and supporting
overall fetal development. Fiber from vegetables also aids in
digestion and prevents constipation, a common issue during
pregnancy.

Fruits are packed with vitamins, antioxidants, and natural

sugars that provide quick energy. Vitamin C-rich fruits like
oranges, strawberries, and kiwis enhance immune function and
help in the absorption of iron, which is crucial for preventing
anemia and maintaining energy levels. Bananas, rich in
potassium, help regulate blood pressure and prevent leg
cramps, a common discomfort during pregnancy. Berries,
loaded with antioxidants, protect cells from damage and reduce
inflammation, supporting overall health.

Specific fruits, such as dates, have been shown to positively

impact labor. Consuming dates in the weeks leading up to
delivery can facilitate cervical dilation and reduce the need for
labor induction. Their high fiber content also promotes digestive
health and prevents constipation, which can be particularly
uncomfortable during the later stages of pregnancy.
51
Vegetables are essential for providing a wide range of vitamins,
minerals, and fiber. Leafy greens like spinach, kale, and Swiss
chard are excellent sources of calcium, magnesium, and folate.
These nutrients are vital for muscle function, preventing
cramps, and supporting fetal development. Calcium helps the
uterus contract effectively during labor, while magnesium aids
in muscle relaxation, potentially reducing the intensity of
contractions.

Cruciferous vegetables such as broccoli, Brussels sprouts, and

cauliflower are rich in vitamins C and K, as well as folate.
Vitamin K is important for blood clotting, which can help reduce
postpartum hemorrhage. Folate is crucial for preventing neural
tube defects and supporting the overall growth and
development of the baby.

Root vegetables like sweet potatoes and carrots are rich in beta-
carotene, a precursor to vitamin A, which is essential for cell
growth and immune function. These vegetables also provide a
good source of complex carbohydrates, offering sustained
energy during labor.

52
Conclusion

Balancing these nutrients ensures that the body is well-

prepared for the physical demands of labor. Carbohydrates
provide sustained energy, proteins and fats support muscle
function and tissue repair, probiotics enhance gut health, and
greens supply essential vitamins and minerals. A well-rounded
diet incorporating these elements promotes overall health, aids
in efficient labor, and contributes to positive outcomes for both
mother and baby.

53
 Action Items from Chapter 7:

1. Incorporate a Variety of Fruits and Vegetables Daily:

Include a range of colorful fruits such as oranges,
berries, and bananas to boost vitamin C, antioxidants,
and potassium intake.
Add leafy greens like spinach and kale, along with
cruciferous vegetables like broccoli and Brussels
sprouts, for essential vitamins, minerals, and fiber.
2. Balance Carbohydrates, Proteins, and Fats:
Choose complex carbohydrates like whole grains and
starchy vegetables for sustained energy.
Ensure adequate protein from lean meats, fish, beans,
and dairy to support muscle function and fetal tissue
growth.
Incorporate healthy fats from sources such as
avocados, nuts, and seeds to aid hormone production
and nutrient absorption.
3. Include Probiotic-Rich Foods:
Consume yogurt, kefir, and fermented vegetables like
sauerkraut to maintain a healthy gut microbiome,
enhancing nutrient absorption and immune function.

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Book a Consultation Call for Birth Ease Classes: 54
Birth Ease Consultation
 SUMMARY

Achieving a normal delivery is often a goal for many pregnant

women. A normal delivery, characterized by the absence of
medical interventions such as cesarean sections, can lead to
quicker recovery times and a more empowering birth
experience. Integrating the following six steps into prenatal care
can significantly enhance the likelihood of a normal delivery:
overcoming fear and stress, engaging in movement and
exercises, building a mother-baby connection, practicing
breathing techniques, relying on partner support, and
maintaining proper nutrition.

These holistic practices prepare both the body and mind for
childbirth, fostering a positive and empowering birth
experience. By addressing physical, emotional, and nutritional
needs, pregnant women can approach labor with confidence
and ease, leading to a smoother, more natural birthing process.

Join The Birthing Bliss Watsapp Community:

The Birthing Bliss Watsapp Group
Book a Consultation Call for Birth Ease Classes:
Birth Ease Consultation 55