In this episode of the Building Birth Confidence Podcast, Katie dives into the topic of pain in labour—a subject often surrounded by fear and anxiety. Whether you’re feeling apprehensive because of a challenging previous birth or simply unsure of how to approach this part of labour, this episode is packed with insights and tools to help you reframe pain as purposeful and manageable.

By understanding the role of pain in labour, breaking the fear-tension-pain cycle, and learning practical techniques to feel more in control, you’ll leave this episode feeling more prepared and confident for your upcoming birth.

Topics Covered:

1. Why Labour Pain Exists and How It Differs From Other Types of Pain
   • How labour pain serves a purpose in guiding, focusing, and supporting your body during birth.
   • The role of hormones like oxytocin and endorphins in making labour productive and manageable.
   • Reflecting on previous birth experiences and preparing for a new approach.
2. The Fear-Tension-Pain Cycle
   • How fear and tension can amplify pain and what you can do to break the cycle.
   • Techniques like slow breathing, visualisation, and mindset shifts to help you stay calm and in control.
3. Factors That Influence Pain in Labour
   • Understanding how fear, exhaustion, and lack of support can impact pain perception.
   • Exploring ways to increase your sense of safety and comfort during labour.
4. Preparing for a More Comfortable Birth
   • Practical strategies to manage pain, including breathing techniques, mindfulness, and body movement.
   • The importance of communicating your preferences in your birth plan and building trust with your care team.
   • Exploring pain relief options without guilt or judgment.

Resources Mentioned in This Episode:

• Free Guide: [How to Write Your Birth Plan] – A free guide and customizable template to help you create a birth plan tailored to your needs.

Connect With Katie:

• Instagram: @birthcarewithkatie
• Facebook: Birthcare with Katie
• Website: Birthcare.co.uk

Listen & Subscribe:
If you enjoyed this episode, please subscribe, leave a review, or share it with someone who might benefit from these insights. Your support helps others discover the podcast and find the tools they need to approach their birth journey with confidence.

In this episode of the Building Birth Confidence Podcast, Katie dives into the experience of dealing with the uncertainty of birth—an aspect that many find difficult, especially after a previous traumatic experience. She shares valuable strategies for navigating the unknown with a calmer, more prepared mindset and provides tools to help you feel more at ease with uncertainty. Whether you’re worried about how your birth may go this time or are struggling to manage fears of the unexpected, this episode is here to guide you toward feeling more secure and confident.

Introduction
Why uncertainty in birth can be particularly challenging after trauma and why our brains are naturally drawn to focusing on potential dangers.

Embracing the Unpredictability of Birth
Ways to focus on what can be influenced—like creating a flexible birth plan and building trust with your care team—to feel more in control.

Understanding Uncertainty from a Psychological Perspective
Why we crave certainty, especially after trauma, and how learning to tolerate uncertainty can reduce anxiety.

Techniques for Managing and Accepting Uncertainty
Tools like reframing thoughts and using worry diaries to build resilience and manage anxiety around birth.

Preparing for a Positive Birth Experience Despite Uncertainty
Mindfulness and grounding exercises to help stay present and avoid getting lost in “what if” worries.

Strategies for Tolerating Uncertainty
Practical tips for breaking down the birth process and visualising a positive experience to reduce stress around the unknown.

Regular practice of these techniques will strengthen confidence and prepare for a positive birth, even if things don’t go exactly as planned

Resources Mentioned in This Episode:

• Free Guide: [How to Write Your Birth Plan] – A free guide and customizable template to help you create a birth plan tailored to your needs.

Connect With Katie

• Instagram: @birthcarewithkatie
• Facebook: Birthcare with Katie
• Website: Birthcare with Katie

Listen & Subscribe: If you found this episode helpful, please subscribe, leave a review, or share it with someone who might benefit from these insights on managing birth’s uncertainty. Sharing helps others find support on their journey too!

In this episode, Katie explores how to create a birth plan that truly empowers you, especially if you’ve had a difficult or traumatic birth experience before. A birth plan is more than just a document—it’s a way to communicate your needs, boundaries, and preferences to your care team. Katie walks through the key elements of a birth plan, including birth environment, emotional needs, pain management, and handling interventions, with tips on how to advocate for yourself and ensure your voice is heard. She also discusses planned cesarean preferences and postnatal care.

Timestamps:

• [00:00] Introduction: Katie introduces the podcast and explains how a birth plan can help parents regain control and feel more empowered, especially after previous trauma.
• [02:44] Why a Birth Plan Matters: The importance of a birth plan as a communication tool, even if your last plan didn’t go as expected.
• [03:45] Key Elements of an Empowering Birth Plan: Customising your birth environment, emotional needs, pain management, and flexibility in planning.
• [08:58] Planned Caesarean Preferences: How to make your planned caesarean feel supportive and personalised.
• [10:32] Postnatal Care Preferences: Tips on planning for postnatal care, including skin-to-skin, feeding support, and managing your post-birth environment.
• [11:40 How to Communicate and Advocate for Your Birth Plan: Strategies for ensuring your birth plan is respected and followed, including communication tips with your care team.
• [15:03] Recap and Final Thoughts: Key takeaways to help you feel more in control and confident about your birth plan.
• [16:08] Free Resource: How to Write Your Birth Plan: Introduction to Katie’s free birth plan guide and template, specifically designed for those navigating birth after trauma.

Resources:

• Free Guide: https://birthcare.ck.page/free_guide – A free guide and customisable template to help you create a birth plan tailored to your needs.
• Instagram: @birthcarewithkatie
• Website: Birthcare with Katie

Thank you for listening!
Thank you for tuning into today’s episode. If you found this episode helpful, don’t forget to subscribe, leave a review, or share it with someone who might benefit from this kind of support. Sharing helps us reach more parents who need this resource.

For more tips and resources, follow Katie on Instagram @birthcarewithkatie or visit Birthcare with Katie. You can also download Katie’s free birth plan guide and template to make this process easier for you.

Next Episode Teaser:
Join Katie in the next episode where she’ll be discussing strategies to manage the uncertainty of birth and learn ways to accept the uncomfortable truth that birth is unpredictable, see you in the next episode.

In this episode of the Building Birth Confidence Podcast, we dive deep into the different birth options available to you—whether you’re considering a vaginal birth, a VBAC (Vaginal Birth After Caesarean), or a planned Caesarean. Hosted by Katie, a mental health midwife, antenatal teacher, and hypnobirthing instructor specialising in pregnancy after traumatic birth, this episode is designed to provide evidence-based information and emotional support to help you make informed decisions that feel right for you.

We’ll explore the pros and cons of each birth option, share practical advice on how to navigate discussions with your maternity care team, and offer trauma-informed insights to help you feel more empowered, confident, and prepared for your upcoming birth.

What You’ll Learn in This Episode:

• What VBAC is and who might be a good candidate
• The benefits and risks associated with VBAC and Caesarean births
• How to approach a vaginal birth after a traumatic experience
• Tips for making informed, confident decisions about your birth plan
• How to prepare for a change of plans and cope with the unexpected

Timestamps:

• [00:00] Introduction: Welcome and Overview of Birth Options
• [03:43] What is VBAC? The Pros, Cons, and Key Considerations
• [05:58] Planned Caesarean Birth: What You Need to Know
• [08:44] Vaginal Birth After a Traumatic Experience: How to Heal and Prepare
• [11:00] Making Informed and Confident Birth Choices
• [13:32] Outro: Take Care and Continue the Journey to Birth Confidence

Resources Mentioned:

• RCOG Guidelines on VBAC Success Rates Birth after previous caesarean | RCOG
• Birthrights - Birthrights - your human rights during pregnancy and maternity care
• NICE Guidelines - Recommendations | Caesarean birth | Guidance | NICE
• NICE Guidelines - Intrapartum Care - Overview | Intrapartum care | Guidance | NICE

Connect with Me:

• Follow me on Instagram: @birthcarewithkatie
• Share your thoughts or ask questions—your feedback helps shape future episodes!

Thanks for Listening! If you found this episode helpful, please subscribe, leave a review, or share it with someone who might benefit from this information. Together, we can make the birth experience more empowering for everyone. See you next time!

In this episode of the Building Birth Confidence Podcast, host Katie, a mental health midwife, antenatal teacher, and hypnobirthing instructor, explores how a birth debrief can empower you as you prepare for your next pregnancy. A birth debrief is an opportunity to reflect on your previous birth, helping you process what happened and gain clarity on why certain decisions were made. Katie discusses the emotional and psychological benefits of debriefing, shares tips on how to organise one, and guides you through using this process to inform your next birth plan.

Whether you’re looking for answers, closure, or simply a better understanding of your previous experience, this episode will help you use a debrief as a stepping stone to a more confident and empowered birth.

What You’ll Learn in This Episode:

• What a birth debrief is and what it’s not
• Emotional and psychological benefits of having a birth debrief
• How to organise a debrief with your healthcare provider
• Key questions to ask during a birth debrief
• How to use insights from the debrief to create a more positive birth plan for your current pregnancy

Timestamps:
00:00 – Welcome and introduction
01:48 – What is a birth debrief? Clarifying what it is and what it’s not
04:30 – The emotional and psychological benefits of having a debrief
06:17 – Practical steps to organise a birth debrief
09:48 – Key questions to ask during a debrief
11:13 – How to use your birth debrief to inform your next birth plan
12:10 – Final thoughts and empowering takeaways

Key Takeaways:

• A birth debrief is a safe space to ask questions, get clarity, and reflect on your previous birth, especially if it was difficult or traumatic.
• It can help you process emotions like guilt or anger and regain a sense of control.
• Writing down your thoughts before the debrief can help you get the most out of the conversation.
• You can use what you learn in the debrief to shape a birth plan that reflects your needs and desires for this pregnancy.

Resources

• FREE GUIDE - How to write your Birth Plan - follow this link to get access https://birthcare.ck.page/free_guide

Connect with Katie:

• Instagram: @birthcarewithkatie
• Birthcare with Katie
• For more support, tips, and resources, check out the links in the show notes.

Subscribe & Share:
If you enjoyed this episode, please subscribe to the podcast, leave a review, and share it with someone who might benefit. Every share helps more people navigate their birth journey with confidence.

Next Episode:
Join us in the next episode where we discuss Understanding your options and choosing your type of birth.

In this very first episode of the Building Birth Confidence Podcast, host Katie, a mental health midwife, antenatal teacher, and hypnobirthing instructor, introduces a compassionate approach to managing anxiety and fear during pregnancy. This episode is designed for those who may have had a difficult or traumatic previous birth and are looking for ways to feel more calm, grounded, and in control as they prepare for this new pregnancy and birth experience.

Katie dives deep into the reasons behind pregnancy-related anxiety, especially after trauma, and offers practical psychological and physical tools to help reduce fear and promote calmness. From understanding how the brain reacts to fear to exploring tools like reframing thoughts, grounding techniques, breathing exercises, and visualisation, this episode is packed with actionable steps to help you feel more confident and prepared for your birth.

What You’ll Learn in This Episode:

• Why fear and anxiety during pregnancy can be heightened, especially after trauma
• How to challenge and reframe negative thoughts to reduce fear
• Practical self-soothing techniques to calm the mind and body
• The power of positive affirmations and visualisation
• Simple breathing and grounding techniques to soothe yourself when you're feeling overwhelmed
• How to use gratitude journaling to shift your mindset from fear to positivity

Timestamps:
00:00 – Introduction to the Building Birth Confidence Podcast
01:48 – Understanding the roots of fear and anxiety during pregnancy
05.14 – Psychological tools for managing anxiety: Reframing thoughts, dealing with "what ifs", and using affirmations
11:28 – The power of visualisation and how to use it to prepare for birth
13:34 – The use of positive affirmations

15:50 – Practical physical tools: Grounding techniques, breathing exercises, and progressive muscle relaxation
20:45 – The benefits of gratitude journaling
22.53 – Final takeaways and practical tips for reducing anxiety
23:26 – Outro and where to find more support

Resources Mentioned:

• Free resources for preparing for birth after trauma - Birthcare with Katie
• Follow Katie on Instagram: @birthcarewithkatie

Connect with Katie:

• Instagram: @birthcarewithkatie
• For more resources and tips, check out the links in the show notes.

Subscribe & Share:
If you found this episode helpful, please subscribe, leave a review, and share it with others who might benefit. Every share helps reach more people on this journey.

Next Episode:
In the next episode, we’ll be diving into How a Birth Debrief Can Empower Your Next Pregnancy. Stay tuned!