affirmations for labour and birth: what they are, how to Use them, and Why they actually Work
- Pooja Mistry
- Jun 9
- 3 min read
You may have seen or heard birth affirmations like “My body knows what to do” or “Each surge brings me closer to my baby”—but do they really help? Or is it just wishful thinking?
In truth, affirmations are more than just pretty phrases on a vision board or Instagram post. They’re powerful tools that support your body, mind, and nervous system during labour and birth. Understanding why they work and how to use them can make a big difference in how you experience birth.
What Are Affirmations?
Affirmations are positive, present-tense statements that help shape your thoughts, beliefs, and emotions. They’re based on the idea that your mind listens to what you repeatedly tell it—and over time, those repeated messages become your internal reality.
When it comes to labour and birth, affirmations act like anchors. They remind you that you’re safe, capable, and in control (even when things feel intense or uncertain). They shift your focus from fear and tension to trust and strength. And most importantly, they speak directly to the part of your brain that needs to feel calm in order for birth to flow.
How Affirmations Help During Labour and Birth
Birth is not just a physical event—it’s a hormonal, emotional, and neurological experience. When you’re surrounded by fear or self-doubt, your body moves into a stress response. Muscles tighten, labour can stall, and pain can increase. But when you feel safe, supported, and confident, your body softens, oxytocin flows, and labour can progress more smoothly.
Affirmations help create that internal safety. They:
Calm the mind by replacing fearful or anxious thoughts with empowering ones
Encourage focus during each surge or contraction
Remind you of your body’s strength when you feel tired or overwhelmed
Create a sense of rhythm and ritual, helping you stay grounded in the moment
The Science: Affirmations and Your Nervous System
To understand why affirmations work so well in birth, it helps to look at your nervous system—specifically, the balance between the sympathetic and parasympathetic systems.
Sympathetic Nervous System: This is your “fight, flight, or freeze” response. When activated, it pumps adrenaline into your body. Your heart rate rises, your muscles tense, and your body gets ready to defend itself. Great for escaping danger—not great for giving birth.
Parasympathetic Nervous System: This is your “rest, digest, and repair” state. When activated, your body relaxes. Oxytocin and endorphins (your natural pain relief hormones) are released. This is the state your body needs to be in for labour to progress efficiently and calmly.
Affirmations help activate the parasympathetic system by sending your brain the message: I am safe. I can trust this process. My body is doing what it’s designed to do. The more consistently you use them, the more easily your body will respond in labour.
How to Use Affirmations for Labour and Birth
Here are some simple but effective ways to bring affirmations into your birth preparation and experience:
Daily Practice: Start using affirmations in pregnancy. Say them out loud in the mirror, write them in your journal, or record them and play them during quiet moments.
Create Visual Reminders: Print them out, stick them on your wall, or make affirmation cards for your birth space. Seeing them during labour can help re-centre you when things feel intense.
Incorporate Them into Hypnobirthing: Many hypnobirthing tracks already include affirmations. Listening to them while relaxing strengthens the mind-body connection and prepares your brain to default to calm.
Have Your Birth Partner Use Them: Let your partner or doula speak affirmations aloud to you during labour. Hearing their voice say things like “You are strong” or “Your body knows what to do” can be incredibly grounding.
Examples of Powerful Birth Affirmations
Each surge brings my baby closer to me.
My breath is my anchor.
I am safe, I am supported, I am strong.
My body was made for this.
I trust the process of birth.
I am working with my body, not against it.
Final Thoughts
Affirmations aren’t about denying what’s hard. They’re about choosing what to believe, where to focus, and how to meet the intensity of labour with calm and courage. When used regularly, they don’t just change your mindset—they change your physiology.
So if you’re preparing for birth, don’t underestimate the power of your words. Your body is listening—and with the right messages, it will remember exactly how to do what it was made to do.
And what better way to learn how to effectively use them than to join my next Hypnobirthing Course today! I can't wait to meet you!
Pooja xo
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