Using Sports Psychology to Prepare for Birth: How Preparing for Birth is Like Preparing for a Marathon
- Charlotte Watson
- May 10, 2024
- 7 min read
Updated: May 20
I once dreamt I was stood at the London Marathon start line...and I was horrified! I'd done zero training. No prep, no plan, nothing, just me and 26.2 miles ahead. Safe to say, I wasn’t expecting a good time... or a good experience... or even to finish in one piece!
Would I expect to complete a marathon without preparing my mind and body? Nope. So why do we expect to have a good birth experience without doing some sort of prep?
Hypnobirthing is Sports Psychology for Birth!
I regularly compare preparing for birth to training for a sporting challenge (and not to stereotype, but this comparison really helps a lot of skeptical dads-to-be get on board with hypnobirthing!) A dad once said to me "So hypnobirthing is basically sports psychology for birth?" YES!! yes it is! I find when sceptical partners understand this parity, they're soon onboard with what hypnobirthing is really about and how it can benefit them and their birth experience too. I explain all this and more on Positive Birth Leeds Hypnobirthing courses.
Five Ways Hypnobirthing Birth Preparation is Similar to Sports Psychology
Here's a quick run-down of just five powerful crossovers between sports psychology and hypnobirthing.
Mental Preparation for Birth: Prepare Your Brain and Your Body
Professional athletes know how powerful the mind is to achieving success. Yes they can have a physically fit body, but it is the mindset that gives an athlete the real edge. That's why sports psychology exist as a profession. Same goes for birth. Birth is a physical, emotional and mental process, they are all linked. When you understand how the mind and body are fundamentally connected in birth, and the affect this has to your experience, it's game changing. When you acknowledge and process your conscious and subconscious birth fears accumulated over your lifetime, that's powerful. When you have tools to calm your mind and nervous system and understand the benefits this brings to the physical functioning of your body that's groundbreaking.
Because when your mind and your nervous system is stressed fear takes over, meaning your body is flooded with the wrong hormones, your muscles don't get the blood and oxygen they need to function effectively and efficiently, and your birth is longer and more painful. (I explain the science of birth during Positive Birth Leeds Hypnobirthing courses so you can fully understand.)
Relaxation, breathing, affirmations and visualisations are all tools taught in hypnobirthing and sports psychology. They help you stay calm and keep your body working optimally to birth your baby. What does this all take? understanding, time, support and practice.
And just FYI, your birth partner’s mindset matters too! They need to do this work too, because if they are feeling fearful your subconscious will pick up on that which can influence the path your labour takes.
Physical Birth Preparation: Get Birth-fit
We know that running a marathon takes training. Athletes take time to build strength and endurance for the distance they will travel. Birth is similar. It's a great idea to physically prepare for birth. Not only does this help with birth itself, it can also support recovery. It doesn't need to be anything hugely strenuous, there are very simple and mindful ways you physically prepare for birth.
Be active:
Swimming, walking, yoga, pilates, sitting on a birth ball instead of reclining on the sofa are all beneficial for optimising your pelvic capacity - the space your baby needs to navigate to be born vaginally.
Check with your midwife or health care provider (if you have one) that the activity you are doing is safe for you, particularly if you are starting something new. If something doesn't feel right, listen to your instinct and your body and stop doing it until you have got reassurance.
Check Your Pelvic Alignment:
Checking your pelvic alignment with a women's physiotherapist or osteopath can be beneficial, particularly if you've had a historic injury which may have caused some pelvic imbalances. Sarah, a pelvic health physiotherapist from The Pelvic Health Clinic explains the benefits of looking after your pelvic health including your pelvic floor muscles, not just for pregnancy but postnatal recovery, in this guest blog.
Doula Top Tip: Stop sitting with your legs crossed - this can cause pelvic imbalances and impede baby moving through your pelvis which can mean slower labour progression.
Optimise your baby's position in the womb:
Baby's can be in particular positions in the uterus for any number of reasons. Head down facing your side is considered "normal" or "optimal" for a smooth labour and birth. There are various exercises on www.spinningbabies.com for you to try if you want to have a go at influencing your baby's position in your womb.
Fuel Up For Labour and Birth: Hydrate & Eat
You wouldn’t run a marathon on an empty stomach and with no hydration and expect to get to the end in one piece. You need snacks, water, isotonic drinks. Birth is the same. Your uterus muscles need loads of fuel to function during labour and birth so...
Drink regularly during labour:
Use a bottles with a straw, this uses less effort and brain power from you and it's more likely you'll actually have a drink. Drink water and isotonic drinks like coconut water, sports drinks or add a hydration tablet into your water bottle.
Snack regularly during labour:
Just like a runner you need to carb load early on - think a lovely bowl of pasta, then you could have high energy snacks later on like nuts, seeds or sweets. Give your body the energy it needs to work your muscles to birth your baby.
Remember to go to the loo during labour:
A full bladder can block baby’s way out through your pelvis! Plus moving around to get to the the toilet can help baby descend through the pelvis - hello gravity!
Doula Top Tip: Your partner or doula needs to be your snack butler. They can make sure you''re fully fulled and hydrated during labour and also remind you to go for a wee regularly - you might not recognise the sensation of a full bladder with all the sensations of labour.
Build Your Dream Labour and Birth Support Team
In sport having a brilliant support team is really important for success. Whether it's coaches supporting elite athletes, your favourite trainer at the gym or the or the crowd cheering on runners in a marathon, each plays a valuable part in helping achieve an end goal. Crowds cheering on the runners with words of encouragement and affirmation matter - "Keep Going!" "You're Doing Great!" "You're nearly there" all give a much needed boost to the mental and physical performance.
In birth who you have supporting you is crucial. You need someone who understands your unique wants and needs and is able to meet them in your most vulnerable moments. Someone who helps you feel seen and heard and centred in your care. Someone who has got your back and can confidently advocate with, and for, you when things get tough. You need someone who can lift you up when your energy wains and cheer you on when you need it most.
Birth partners who can confidently advocate for you needs and support you to feel calm and safe (whilst remaining calm themselves!) can completely transform your experience. Equally if a birth partner struggles to do these things it has the potential to derail your birth journey and experience. I share loads of practical tips to help birth partners feel confident in their support during birth in the Hypnobirthing courses I teach.
Doula's are the coaches of the birth world. Someone to support you informationally, emotionally, physically and practically throughout your pregnancy, birth and postnatal journey. Studies* show receiving doula support in the perinatal period benefits birth outcomes and experiences including:
39% reduced chance of caesarean birth
15% increased chance of spontaneous vaginal birth i.e. lower chance of induction of labour
10% decrease in the need for painkillers or epidural during birth
Shorter labour by 41 minutes on average
Reduced rate of premature birth
Reduced chance of instrumental birth
31% increase in parental satisfaction with the birth experience
Increased likelihood of successfully establishing breastfeeding & continuing breastfeeding at 6 weeks
Reduced feelings of anxiety and stress
Increased wellbeing of mother and child
Lower likelihood of a low birth weight baby
If reading these benefits makes you think "YES! I need a doula" I offer free discovery calls to allow you to check if I am the right birth and postnatal doula to support you during this transformational time in your life.
Keep Your Eye on the Prize:
Marathon runners often focus on a cause close to their hearts to keep them going. In birth, your focus is even more powerful: Meeting your baby.
Runners high is often talked about after finishing - hello endorphins. Just like crossing a finish line, after birth you’ll ride a massive wave of oxytocin (your “love hormone”) - helping you bond, heal and feel amazing. You could use pictures, affirmations or a vision board to keep your mind focused on your end goal.
How best to prepare for birth:
Whether it's a marathon or giving birth: preparation, mindset, support and self-belief make all the difference.
If you're aiming for a physiological vaginal birth, I'd highly suggest understanding how physiological birth actually works,
because you were likely never taught that at school.
Appreciating how, during birth, the mind and body are fundamentally linked and knowing what you can do to help keep your your mind and nervous system calm is essential - and something that is beneficial for your birth experience whether you birth your baby vaginally or by caesarean section.
I'd also suggest having clarity of how the NHS maternity system works and what your human rights are during birth, so you can feel confident and empowered navigating the system (if you choose to access it) and able to centre your unique wants and needs.
If this all feels a lot right now. It's ok, I've got your back. I offer nurturing Doula Support and a selection of Hypnobirthing courses and birth prep options to suit your needs.
I can help you feel informed, confident and empowered for your baby's birth.
Visit the Positive Birth Leeds website to find out more or book a free Discovery Call to chat about the support that is right for you.
Charlotte x
Evidence and studies:
Sobczak A, Taylor L, Solomon S, Ho J, Kemper S, Phillips B, Jacobson K, Castellano C, Ring A, Castellano B, Jacobs RJ. The Effect of Doulas on Maternal and Birth Outcomes: A Scoping Review. Cureus. 2023 May 24;15(5):e39451. doi: 10.7759/cureus.39451. Erratum in: Cureus. 2025 Sep 23;17(9):c310. doi: 10.7759/cureus.c310. PMID: 37378162; PMCID: PMC10292163.
Bohren MA, Berger BO, Munthe‐Kaas H, Tunçalp Ö. Perceptions and experiences of labour companionship: a qualitative evidence synthesis. Cochrane Database of Systematic Reviews 2019, Issue 3. Art. No.: CD012449. DOI: 10.1002/14651858.CD012449.pub2.
Comments