Mock Contractions Are Your Friend

As the name implies, a mock contraction is a fake or practice contraction. The purpose is not to induce labor, but rather to ease you into a challenging, but safe scenario where you can begin to rehearse your tools for riding the waves of discomfort as they roll in. These tools include, but are not limited to breathwork like Sama Vritti Pranayama (four count inhale, four count exhale), empowering mantras, humming on each exhale, moving your arms through space as you breathe, counting… Basically, if it supports you through the sensations you’re feeling then that’s your tool. Use it.

In my humble opinion, there is no real preparation for managing labor sensations other than, well, being in labor. But by practicing your response to stress in a controlled environment (emphasis on control) like the one I’ve laid out below you will gain a clear insight into your tolerance for discomfort and an opportunity to make mindful choices about how you’d like to manage that discomfort.

Before we start, it is worth mentioning that this is not an opportunity for self judgement. We are simply gathering information with each round of this practice. to help educate and support us on the big day. And besides, you totally got this!

So how do we get into it?

Grab a yoga block and bring it with you to the nearest open wall. (You can find a list of prop alternatives here if you don’t have a block on hand). Lean your back against the wall and walk your feet forward until you can sit at a 90 degree angle with the yoga block pressed between your knees. (Pressing into the block in this way helps to stabilize your pelvis and engages your inner thigh muscles. Sometimes in class I refer to this particular practice as a glorified wall sit.)

Let your hands rest softly on your thighs or bring one hand to heart and one hand to baby. Stay here for 60 seconds as you utilize one of the tools listed above. At the end of this first round take a small break (no longer than one minute) to reflect on how the mock contraction felt and if your tool was supportive. Then take it one more round of 60 seconds either utilizing the same tool or trying a new one.

Practice this once or twice a week throughout your pregnancy, or as desired.

Happy birthing!