What my birth experience taught me: 9 lessons every mom-to-be should know
I’ll never forget the moment the doctors told me I’d be delivering my baby at just 29 weeks. It was 2015, and I was lying in a hospital bed in Zurich, my blood pressure dangerously high, my body swollen from fluid retention, and my heart racing with fear. I was diagnosed with pre-eclampsia (a condition that can be life threatening if left untreated) so I had an emergency C-section. Our tiny son arrived weighing just 840 grams. Nothing—no prenatal class, no gentle yoga, no reassuring talk—had prepared me for this.
As first-time mom far from home, and later on a yoga teacher, this was the start of a challenging chapter. But it was also the beginning of a profound transformation. What I learned through this experience—and the healing journey that followed—is what I now share with other women in my pre- and postnatal yoga programs. Because no one expects things to go off-script… but when they do, being mentally and emotionally prepared can make all the difference.
Here are 9 things I wish I had known then—and that I now pass on to every mom-to-be I work with.
Things I learned from my birth experience
1. Do your research—and stay open-minded
I hadn’t read a single book on pregnancy or birth before mine ended abruptly. Looking back, I understand how empowering it can be to educate yourself—not to obsess or control outcomes, but to know your options. Learn about possible complications. Understand the birth process. And above all, nurture a mindset that allows for flexibility. The way we think plays an important role in how things develop during and after pregnancy. Birth is unpredictable. But knowledge combined with a calm, positive outlook is a powerful foundation.
2. Prioritize calm
Chronic stress is not just emotionally draining—it can also affect your body during pregnancy. Stress has been linked to pre-term birth, gestational diabetes, low birth weight and serious medical conditions such as pre-eclampsia.
I was constantly anxious, which likely didn’t help my condition. Practice relaxation daily: gentle yoga, meditation, journaling, deep breathing. These aren’t luxuries—they’re essential. Creating a calm internal environment helps both you and your baby. Check out my blogpost about the importance of relaxation during pregnancy here.
3. Choose the right care team
Feeling safe and heard during pregnancy matters. Choose a doctor or midwife you feel comfortable with. Don’t hesitate to interview different providers until you find the one that aligns with your values and communicates clearly. If something doesn’t feel right, trust your instincts. You deserve support, not just medical care.
4. Talk honestly with your partner
Before the baby arrives, have open conversations with your partner about what the postpartum weeks might look like. Who’s doing what? How will you divide nighttime duties or manage household tasks? Don’t assume you’re on the same page—discuss roles, boundaries, and expectations early. It will strengthen your connection and reduce friction during those sleep-deprived weeks.
5. Make a post-partum plan
We often plan for the birth—but what happens afterward can be even more overwhelming. A postpartum plan helps you feel less alone and more supported. Think ahead about who can help with meals, childcare, or emotional support. Research local lactation consultants, doulas, or postpartum yoga classes. Set yourself up to receive, not just to give.
6. Ask for—and accept—help
I didn’t know how to ask for help, and I paid the price. You are not supposed to do it all. Let people cook for you, clean your home, or run errands. If you can, hire a postpartum doula—even for just a few hours a week. In many cultures, mothers are nurtured after birth. We need to bring that back. A well-rested, nourished mother is not indulgent—she is wise.
7. Listen to your body
In the rush of caring for a newborn, we often forget ourselves. But your recovery, both physical and emotional, matters. Are you in pain? Exhausted? Anxious? Tune in. Rest when you can. Eat nourishing food. Breathe. Move gently. You are still healing, and your body deserves attention and care just as much as your baby does.
8. Trust the process
When my son was born early, I felt like I had failed. I didn’t bond with him right away. But over time, with patience and love, our bond deepened. Know this: your baby doesn’t need perfection. They need your presence. Even if the beginning feels rocky, trust that connection can grow. There’s time to heal, to learn, to connect.
9. Build a support network
Motherhood can feel isolating—especially if you’re far from family, like I was. Seek out community. Join prenatal yoga or birth preparation classes. Connect with other moms online or in-person. These connections are lifelines. They remind you that you’re not alone—and that your experience matters.
From surviving to supporting others
Those early months were some of the hardest of my life. I felt overwhelmed, invisible, and completely unprepared. But yoga helped me reconnect with my body, my breath, and my sense of self. It helped me heal, and it lit the path to my work today: supporting other women through pregnancy and postpartum with compassion and tools that work.
If you’re pregnant and wondering how to stay grounded, calm, and confident—no matter what your birth story turns out to be—I created something for you.
Join my free prenatal yoga series: Balanced Before Birth
This gentle and accessible series is designed for busy, real-life moms-to-be. It’s more than movement—it’s a space to connect with yourself, your body, and your baby, so you can feel balanced, informed, and empowered before birth.
Sign up today and take your first steps toward a more supported pregnancy.
You are stronger than you know. And you don’t have to walk this path alone.
