Self-Care Rituals for the Third Trimester: Preparing for Birth and Beyond
Pregnant woman doing pregnancy yoga
The third trimester is an exciting but intense time, as you prepare both mentally and physically for the arrival of your baby. Self-care becomes more essential than ever as your body and mind gear up for the demands of childbirth and the postpartum period. Incorporating nurturing, relaxation-focused self-care rituals into your daily routine can help you stay balanced, relieve discomfort, and promote calm as you approach birth. Here are some self-care activities, gentle exercises, and preparation tips to support you in the final trimester.
1. Gentle Yoga and Stretching for Comfort and Flexibility
In the third trimester, gentle yoga and stretching can provide much-needed relief from physical discomfort while also helping to prepare your body for labour. Prenatal yoga classes focus on safe, tailored poses that support both relaxation and flexibility, which are beneficial for labour and recovery.
Suggested Practices:
Prenatal Yoga Poses: Cat-cow stretches, pelvic tilts, and hip-opening poses like the butterfly stretch are great for relieving back pain, improving circulation, and opening up the pelvis.
Stretching for Tension Relief: Gentle stretches for the neck, shoulders, and lower back can help ease tension caused by the baby’s growing weight.
Online Prenatal Yoga Classes: Many online platforms offer pregnancy-specific yoga courses that you can do from the comfort of home, which are designed to address common third-trimester aches. Brigid Godwin from Unity Yoga frequently offer the option of joining her yoga classes online if getting to a class in-person is too challenging.
Our extremely popular pregnancy yoga course will be launching this month. This class we bill taking place on Tuesday evenings at Bubba & Me, The Town Hall, Tunbridge Wells. You can join the pre-booking waitlist by filling out the form ( on the right) - there is limited space and spaces will be allocated on a first come, first serve basis. Spaces are limited.
2. Breathing Exercises to Reduce Anxiety and Build Focus
Breathing exercises are an effective self-care practice, particularly as you approach labour. Deep breathing not only helps reduce anxiety but also supports relaxation during contractions, making it a valuable skill for birth. In the third trimester, due to the baby’s size and position - your growing baby will put pressure on your diaphragm and uterus, making it more challenging for your lungs to expand - that is why it is crucial to focus on your breath work and techniques.
The hormone progesterone also causes your to breathe more deeply and also stimulates your brain’s respiratory centre to make you take slower breaths; you can work alongside when doing your breath work.
Suggested Practices:
4-7-8 Breathing Technique: Inhale for 4 seconds, hold for 7, and exhale for 8. This technique helps slow the heart rate and can be calming before bed or when you feel overwhelmed.
Visualised Breathing: As you breathe in, imagine filling your belly with calm and strength; as you exhale, visualise releasing tension and worry.
Practice Daily: Building a daily breathing exercise routine will make it second nature during labour, allowing you to stay focused and calm even in intense moments.
3. Antenatal Education and Birth Preparation
Providing yourself with additional knowledge about labour, delivery, and postpartum can alleviate fear and help you feel more prepared. Antenatal education classes are an excellent way to gain insight into the birth process, newborn care, and postpartum recovery.
Suggested Practices:
Attend Antenatal Classes: The Bubba & Me Birth Club: Your Complete Antenatal course covers everything you need to know to feel confident and supported as you approach this life-changing event. Our courses run for six weeks (six sessions) and are available in multiple locations across South East England - East Grinstead and Tunbridge Wells
Online Birth Preparation Courses: For a flexible approach, we will be offering courses online as well, allowing you to learn at your own pace. These courses include videos, workbooks, and expert guidance to support you as you prepare.
Write a Postpartum Plan: Having a birth plan can be helpful but we strongly feel that mapping out your plan for postpartum care is even more helpful! Work out who will be around you to support you when the baby comes, how will you manage mealtimes and looking after yourself so you can heal and bond with your little baby.
4. Self-Massage and Prenatal Massage for Relaxation
As your body carries extra weight in the third trimester, it’s normal to feel tension and soreness, especially in the lower back, shoulders, and legs. Gentle self-massage or a prenatal massage can relieve these aches and improve circulation, helping you feel more comfortable and relaxed.
Reflexology
Suggested Practices:
Self-Massage Techniques: Use gentle circular motions on your shoulders, lower back, or feet to relieve tension and encourage relaxation.
Foot and Leg Elevation: Elevating your legs or using a foam roller can help reduce swelling and improve blood flow, especially if you’ve been on your feet for a while.
Book a Prenatal Massage: Look for certified prenatal massage therapists who specialise in safe, gentle techniques to soothe aches and pains and promote relaxation.
Reflexology: reflexology is a complementary therapy that applies gentle pressure to specific points on the feet corresponding to different parts of the body. During pregnancy, reflexology can be a soothing and beneficial practice to help relieve physical discomfort, reduce stress, and promote overall well-being.
5. Creating a Calming Evening Routine
Sleep can become more challenging as you get closer to your due date. A consistent, calming evening routine can promote better rest and help you feel relaxed before bed. This is an ideal time to connect with yourself, reflect on the upcoming journey, and quiet your mind.
Moisturising body and nourishment
Suggested Practices:
Skincare routine: A gentle skincare routine helps keep skin balanced, clear, and hydrated while addressing issues that may arise from hormonal fluctuation but not only that, it is a wonderful opportunity to dedicate some time to you each evening.
Read or Journal: Reading a positive, uplifting book or journaling about your hopes and feelings can help you unwind and focus on the excitement of meeting your baby.
Mindful Sleep Environment: Dim the lights, play soft music, and use a pregnancy pillow to support comfortable sleep positions. We love the Bbhugme pregnancy pillow for extra support during this time.
6. Preparing for Postpartum: Self-Care Beyond Birth
Planning for postpartum self-care is one of the most empowering things you can do in the third trimester. Having a postpartum care plan and stocking up on essentials will make the transition smoother and give you peace of mind as you focus on recovery and bonding with your newborn.
Suggested Practices:
Postpartum Essentials: Prepare a basket with items like maternity pads, nipple cream, and a peri bottle for easier access and comfort after birth.
Support Network: Reach out to friends and family who can help with meals, household tasks, or babysitting so that you can focus on recovery.
Create a Comfort Space: Designate a cosy area in your home for postpartum rest. Stock it with essentials like water bottles, nourishing snacks, and blankets for you and your baby.
Treat yourself: Your body has been through a huge emotional and physical change. It is vital to make sure you dedicate some time to focusing on yourself. That may look like postnatal yoga, a facial, a massage
7. Nutrition to Support Energy and Wellbeing
In the third trimester, your body needs extra nutrients to support both your energy levels and your baby’s development. Focus on foods rich in vitamins, minerals, and protein to fuel your body and prepare for birth.
Suggested Practices:
Iron-Rich Foods: To combat fatigue, incorporate iron-rich foods like leafy greens, lean meats, and legumes. Pair them with vitamin C-rich foods to improve absorption.
Healthy Fats and Protein: Foods like avocados, nuts, and eggs support brain health, hormone production, and sustained energy levels.
Hydration: Drink plenty of water throughout the day, aiming for at least 8–10 glasses. Dehydration can contribute to fatigue, swelling, and headaches, which can be eased with proper hydration.
8. Connecting with Your Baby: Bonding Through Touch and Talk
The third trimester is an ideal time to begin bonding with your baby, building a sense of connection that you’ll carry into the postpartum period. Talking to your baby or gently placing your hands on your belly are simple yet meaningful ways to connect.
Suggested Practices:
Gentle Belly Rubs: Place your hands on your belly and gently rub in a circular motion. It can be calming for both you and your baby.
Play Soothing Music: Babies can hear sounds from the outside world in the third trimester, so playing soft, relaxing music can be a comforting experience.
Talk to Your Baby: Speak to your baby as you go about your day, sharing your thoughts and excitement. This simple practice can foster a sense of connection and anticipation.
Final Thoughts
The third trimester is about honouring your body, nurturing your mind, and preparing your spirit for birth and the incredible journey that follows. With self-care rituals like gentle yoga, breathing exercises, and evening relaxation routines, you can help yourself stay balanced and calm as you approach this major life change.
By making space for both practical and nurturing preparations, you’re not only supporting your own well-being but also creating a healthy foundation for your baby’s entrance into the world. Take each day as it comes, celebrate the small moments, and know that these self-care practices will carry you forward into the beautiful chapter of motherhood.
