Die perfekte Vorbereitung: Geburtsvorbereitung zuhause leicht gemacht

The perfect preparation: Birth preparation made easy at home

May 22, 2024

Preparing for birth at home: A guide for expectant mothers

Prenatal classes are an important step for expectant mothers to prepare for the upcoming birth. Many women choose to do prenatal classes in the comfort of their own home. In this guide, we will take a closer look at the importance of prenatal classes at home and the benefits it offers.

Why birth preparation at home is important

Carrying out birth preparation at home allows expectant mothers to create a relaxed and comfortable atmosphere in their familiar surroundings. This can help to reduce fears and insecurities and increase self-confidence. By preparing for birth at home, you can better focus on your own needs and respect the individual rhythm of your body.

In addition, birth preparation at home offers the opportunity to actively involve the partner and prepare for the birth together as a team. The close connection with the partner can create a supportive and trusting environment that is beneficial for both the expectant mother and the partner.

The advantages of preparing for birth in your own home

Preparing for birth at home offers a variety of benefits for expectant mothers. Here are some of the main advantages that come with this type of preparation:

Benefits of preparing for birth at home
Opportunity to create a relaxed and familiar environment
Individual adaptation of exercises and techniques to your own needs
Flexibility in scheduling and carrying out the preparation
Involving the partner and building strong support
Focus on personal needs and the individual rhythm of the body

Preparing for childbirth at home offers expectant mothers the opportunity to prepare for childbirth by creating a familiar environment and taking their own needs into account. Close involvement of the partner and individual adaptation of exercises and techniques are further advantages that this type of preparation brings.

Preparing for birth

Preparing for birth plays a crucial role in getting ready for this momentous event. There are various things you can do at home to prepare yourself physically and mentally for the birth.

Nutrition and exercise during pregnancy

A balanced diet and regular exercise during pregnancy are important aspects of preparing for birth. A healthy diet provides you and your baby with the necessary nutrients. It is advisable to follow the recommendations of your doctor or midwife and include a variety of foods to ensure a balanced diet.

nutrient	Recommended daily intake during pregnancy
Calories	Additional 300-500 calories
protein	60-70 grams
iron	27 milligrams
Folic acid	600 micrograms

Exercising during pregnancy can help maintain physical fitness and improve wellbeing. It's important to choose activities that suit your fitness level and don't involve excessive exertion. Swimming, yoga and walking are popular options for expectant mothers. However, before starting any new exercise program, you should discuss it with your doctor or midwife.

Relaxation exercises and breathing techniques

Relaxation exercises and breathing techniques are valuable tools for staying calm and relaxed during labor. These exercises can also help reduce stress and make the pregnancy more comfortable overall.

Some popular relaxation exercises for expectant mothers include:

Progressive muscle relaxation: This involves tensing and relaxing different muscle groups in the body one after the other to achieve deep relaxation.
Breathing exercises: By breathing consciously and in a controlled manner, you can reduce stress and concentrate on the contractions. Deep abdominal breathing or the 4-7-8 breathing technique are effective methods.
Visualization: Imagine positive images that will give you strength and calm during the birth.

By integrating these relaxation exercises into your daily routine and practicing them regularly, you can prepare yourself for a relaxed birth process.

Preparing for birth includes proper nutrition and exercise during pregnancy as well as relaxation exercises and breathing techniques. By implementing these aspects of birth preparation at home, you can prepare yourself optimally for the upcoming birth.

Practical exercises at home

Carrying out practical exercises at home is an important part of preparing for birth. These exercises help expectant mothers to prepare physically and mentally for the upcoming birth. This section introduces three important exercises to do at home: pelvic floor exercises, stretching exercises for the back and legs, and breathing exercises for birth.

Pelvic floor exercises

Pelvic floor exercises are particularly important during pregnancy and after birth. They strengthen the pelvic floor, which is put under a lot of strain during birth. By doing regular pelvic floor exercises, expectant mothers can improve control over their pelvic floor muscles and reduce the risk of pelvic floor weakness.

A simple pelvic floor exercise involves contracting and then relaxing the muscles in the pelvic area. Expectant mothers can do this several times in a row to strengthen their pelvic floor muscles. It is important to do this exercise regularly to achieve the best possible results.

Stretching exercises for the back and legs

During pregnancy, tension in the back and legs can occur. Stretching exercises can help to relieve this tension and improve general well-being. However, it is important that the stretching exercises are performed gently and in a controlled manner.

For the back, a simple stretching exercise can be to sit upright and gently stretch the spine. Expectant mothers can also perform gentle twisting movements with the upper body to relax the back muscles.

For the legs, simple stretching exercises such as lifting and stretching the legs while sitting or gently stretching the calf muscles can help relieve tension and improve blood circulation.

Breathing exercises for childbirth

Breathing exercises play an important role during childbirth as they can help reduce pain and promote relaxation. By learning different breathing techniques, expectant mothers can better control their breathing and calm themselves down during childbirth.

A frequently used breathing technique is the so-called "Lamaze breathing". Here, the expectant mother breathes deeply into her stomach and lets the air flow out slowly and evenly. This slow and deep breathing can help to reduce pain and focus on one's own body.

It is advisable to practice breathing exercises regularly in order to be able to use them intuitively during childbirth. A good way to do this is to attend special childbirth preparation courses where expectant mothers are guided by experts.

Performing these practical exercises at home can help expectant mothers prepare physically and mentally for childbirth. However, it is important that they do these exercises in consultation with their doctor or midwife to ensure they are appropriate for them and their individual pregnancy experience.

Partner integration and support

Preparing for birth at home can be a joint project for expectant mothers and their partners. Support from your partner during pregnancy and birth preparation is very important. Here are some ways your partner can help with birth preparation:

How your partner can help with birth preparation

Gathering information: The partner can actively seek information about the pregnancy, the birth process and birth preparation. Reading books together or looking at online resources can help to expand knowledge and prepare for the upcoming birth.
Attending classes: Many birth preparation classes offer the opportunity for partners to participate. By attending these classes, the partner can learn how to support the expectant mother during birth and which techniques and exercises are helpful.
Emotional support: The partner can play an important role in providing emotional support to the expectant mother. Simply being there, listening and showing understanding can help to alleviate fears and worries.
Practical help: The partner can offer support in everyday life, for example by taking on household chores, doing the shopping or looking after other siblings. This relieves the expectant mother and allows her to concentrate on preparing for the birth.

Joint preparations for the arrival of the baby

Preparing for birth at home includes not only preparing for the birth itself, but also preparing for the arrival of the baby. Here are some things the couple can do together:

Preparation	Description
Furnishing a child’s room	Design the nursery together and get the necessary baby equipment.
Create a birth plan	Create a birth plan together that records your wishes and ideas for the birth.
Hospital or birthing center visit	A joint tour of the hospital or birthing center can help you become familiar with the environment and reduce uncertainty.
Get baby equipment	Get the necessary baby equipment together, such as clothes, diapers, care products, etc.
Postpartum support	The partner can play an important role in supporting the mother during the postpartum period by helping to care for the baby, assisting with household chores and providing emotional support.

Preparing together for the arrival of the baby strengthens the bond between partners and enables them to prepare together for the new phase of life.

Involving your partner during birth preparation at home is invaluable. Together you can prepare for the birth, share fears and worries, and enjoy the anticipation of the baby's arrival. A strong partnership can have a positive influence on the well-being of the expectant mother during birth preparation and beyond.

The mental aspect

Mental preparation for childbirth plays a crucial role for expectant mothers. Positive thoughts and affirmations can help reduce fear and anxiety and boost self-confidence. In this section, we will look at the importance of positive thoughts and affirmations and how to deal with fear and anxiety during pregnancy.

Positive thoughts and affirmations

Positive thoughts and affirmations can be a valuable support during pregnancy. By focusing on positive aspects and repeating positive phrases to yourself, you can create a feeling of calm and confidence. Here are some examples of positive thoughts and affirmations:

"I trust my body and its natural birth process."
"I am strong and powerful to bring my baby into the world."
"Every contraction brings me closer to my baby."
"I am surrounded by love and support during labor."
"I am ready to embrace my role as a mother with joy."

It can be helpful to repeat these positive thoughts and affirmations regularly, both mentally and out loud. This allows them to become anchored in the subconscious and strengthen trust in your own body and the birth.

Dealing with fears and worries during pregnancy

Feeling anxious and worried is completely normal during pregnancy. It's important to acknowledge these feelings and find ways to cope. Here are some strategies that can help:

Open communication: Share your fears and worries with your partner, family or close friends. Often, talking about these feelings can be a great relief and offer support.
Get informed: Educate yourself about the birth process and the different phases of labor. The more you know, the better you can prepare for the upcoming birth and reduce fears.
Relaxation techniques: Learn relaxation techniques such as breathing exercises, meditation or yoga. These methods can help reduce stress and create a feeling of inner peace.
Professional support: Do not hesitate to seek professional support. Childbirth preparation classes, midwives or therapists can help you deal with fears and worries and develop a positive attitude towards birth.

By focusing on the mental aspect of birth preparation, you can approach your pregnancy journey with more confidence and serenity. Positive thoughts and affirmations, as well as dealing with fears and worries, help to create a positive mood and view birth as a transformative and positive experience.

Follow-up and preparation for birth

The follow-up to birth preparation at home is just as important as the actual preparation itself. It is an opportunity to reflect on the experience and make final preparations for the birth.

Review of birth preparation at home

A home birth preparation review allows expectant mothers to appreciate their progress and focus on what has been achieved. It is an opportunity to review the practical exercises, relaxation techniques and mental strategies learned during preparation.

During the review, expectant mothers can do the following:

Check your progress in pelvic floor and stretching exercises as well as breathing techniques.
Reflect on your experiences with positive thoughts and affirmations.
Discuss with your partner how you supported each other during pregnancy.

Looking back helps expectant mothers build confidence in their bodies and abilities. It reminds them that they are well prepared and that they have the tools to deal with the challenges ahead.

Final preparations for the birth

During the final phase of birth preparation at home, it is important to make some final preparations for the birth. Here are some important aspects that expectant mothers should pay attention to:

Birth planning:

Write a detailed birth plan that captures your wishes and preferences for the birth. Share this plan with your birth team to ensure your needs are addressed during labor.

Hospital or birth center visit:

If you are giving birth in a hospital or birthing center, schedule a visit to familiarize yourself with the facilities and discuss birthing options.

Packing a bag for the hospital bag:

Make sure your hospital bag is packed with everything you need. Think about clothes for you and the baby, toiletries, breastfeeding supplies and important documents.

Contact your birth team:

Contact your birth team to make sure they are aware of your current health status and to clarify any questions you may have.

Final preparations at home:

Make sure your home is ready for your return after birth. Complete important tasks such as cleaning, washing clothes and preparing meals for the first postpartum period.

Making final preparations for birth helps expectant mothers prepare for the upcoming milestone and ensure a sense of security and well-being. By reflecting on birth preparation and finalizing preparations, expectant mothers can approach birth with confidence.

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