B.

Paced Breathing (0:00)

“Heeeeeee - heeeeeeee - heeeeeeee” Breathe in and out through your mouth. Move and rock on the birth ball while breathing in this pattern.

The Slow Dance (3:00)

Very helpful during contractions. Especially when done with a loved one or birth partner. It stimulates the LOVE hormone that helps mama relax. This position utilizes gravity and upright positions to help bring the baby down.

Supported Squat and the “Potty Squat.”

Practice these daily, at least 3-4 times a day during pregnancy. This will continue to help the baby get into the best position for birth, while increasing your endurance for labor.

Other squat positions:

• Birth Ball against the wall.

• Seated supported squat with your birth partner