24. 5 Ways to Foster Self-Connection for Positive Birth Outcomes and Empowered Labor

May 30

Written By Faye L

Pregnancy is a trip. One minute you’re googling “is it safe to eat sushi while pregnant,” and the next, you’re spiraling into TikTok birth videos wondering how on Earth your body is supposed to do that. (Spoiler alert: it can.)

But here’s the thing—empowered labor and positive birth outcomes don’t start with a magic playlist or the perfect hospital bag. They start with you. Yep, you, mama. Your mindset, your connection to yourself, and your ability to trust your instincts are the secret sauce to feeling like an absolute rockstar during birth.

Stick around because we’re diving into five clever, raw, and totally doable ways to foster self-connection so you can walk into labor feeling like the boss you are.

1. Journal Your Inner Thoughts (Yes, Even the Scary Ones)

Let’s face it: pregnancy brings up all the feelings—joy, excitement, fear, anxiety, and, occasionally, a craving for peanut butter pickles at 3 AM. Instead of bottling those emotions, grab a journal and let it all out.

Why?

Journaling helps you process your fears and doubts, making them way less intimidating.
It’s like having a conversation with yourself—raw, real, and judgment-free.

How to start:

Spend 5-10 minutes each morning jotting down whatever’s on your mind.
Try prompts like, “What do I need most today?” or “What does an empowered birth look like to me?”

Don’t worry about making it pretty—this isn’t a high school essay. Just write and see what unfolds.

2. Create a Birth Affirmation Playlist That Actually Resonates

If you’ve ever rolled your eyes at the phrase “your body knows what to do,” same. But here’s the thing: affirmations work—when they feel authentic to you.

Instead of copying Pinterest affirmations word-for-word, try crafting your own. Make them raw, relatable, and personal. For example:

“I am strong, even when I feel unsure.”
“My baby and I are a team.”
“It’s okay to ask for what I need.”

Bonus points if you record these affirmations in your own voice. Listening to them during labor is like having your past self cheering you on.

3. Move Your Body With Intention

No, I’m not saying you need to sign up for prenatal CrossFit (unless you want to, in which case, go for it). But gentle, intentional movement—like prenatal yoga, walking, or even a dance party in your living room—can help you connect with your body in a whole new way.

Here’s why it works:

Movement releases feel-good hormones that reduce stress.
It reminds you that your body is capable, strong, and totally up for the challenge of labor.

Pick something you enjoy and make it a daily ritual. Even ten minutes can do wonders.

4. Practice Saying “No” (or “Yes”) Without Guilt

Pregnancy is a crash course in people-pleasing detox. Everyone has an opinion about your choices, from your birth plan to whether or not you’re “allowed” to drink coffee. (Spoiler alert: you totally are.)

But here’s the deal: fostering self-connection means honoring your boundaries.

If a conversation stresses you out, it’s okay to politely shut it down.
If your gut says, “I need rest instead of attending that family dinner,” listen to it.

Birth is all about advocating for your needs. Start practicing now, and you’ll be ready to channel that same energy when it matters most.

5. Visualize Your Birth—Without the Fairy Tale Filter

Visualizing your ideal birth doesn’t mean pretending everything will go perfectly. It means preparing yourself to navigate whatever comes your way with confidence and grace.

Here’s how:

Picture your birth environment: What do you hear, smell, and see?
Imagine how you’ll respond to challenges. (Pro tip: deep breathing is your best friend.)
Think about the support you need—whether it’s your partner, doula, or Beyoncé on repeat.

This isn’t about controlling every detail. It’s about feeling connected, prepared, and empowered—no matter what curveballs labor throws at you.

Your Call to Action: Let’s Keep the Empowerment Rolling

Feeling inspired? Good, because this is just the beginning. Download my free Research Cheat Sheet for Expecting Moms to start building the confidence and clarity you need for an empowered birth. Think of it as your first step toward becoming the badass, informed mama you’re destined to be.

You’ve got this. Birth isn’t about perfection; it’s about connection—to yourself, your baby, and the moment. So, breathe deep, trust your gut, and let your inner strength lead the way. You’re more ready than you think.

Faye L