Let me be transparent for a second.
Birth is full of unknowns - even if it isn't your first.
I learn something new at every single birth I attend, because every birth is genuinely different. I'm now at the point in my doula + student midwifery journey where I've supported some clients through two or even three births. Even with the same mother, the "same" body, the same partner - the support I provide looks different every time. Because birth itself is different every time.
We can't know what those unknowns will be. That makes it impossible to prepare for birth 100%. But it doesn't mean we shouldn't prepare at all.
Here's what good preparation actually does for you:
- It builds the mental space and capacity you'll need to navigate the unknown and unknowable in the moment.
- It helps your physical body handle the demands of pregnancy and birth, and recover well afterward.
- It gives you a roadmap - something to orient to and inform your decision-making when things don't go exactly as planned (because they rarely do).
So before you write a birth plan - before you've even conceived, if you're in that stage - here are the four things I recommend you start now.
1. Start (or keep up) strength training
Strength training and eating enough food are two of the biggest levers you have over your soft tissue quality and integrity, and soft tissue quality matters enormously for how your body handles the physical demands of pregnancy, how it responds to the forces of birth, and how well it recovers postpartum.
This isn't just chiropractic intuition, it's backed by research. ACOG (the American College of Obstetricians and Gynecologists) recommends that people with uncomplicated pregnancies engage in both aerobic and strength-conditioning exercise before, during, and after pregnancy. Building strength ahead of time gives you a head start, since more than 60% of pregnant people experience low back pain, and a stronger core, hips, and pelvic floor can help minimize that. Exercise in pregnancy has also been associated with a lower risk of gestational diabetes and preeclampsia, better mood, and when it's genuinely restorative rather than depleting, a lower risk of postpartum depression.
As a pelvic health clinician, this is one of my favorite places to start with clients: building strength and body awareness now means your tissues, joints, and pelvic floor are better equipped for the changes ahead and it gives us a real baseline to work from throughout your pregnancy and postpartum care.
2. Get clear on what you want your pregnancy-to-postpartum journey to look and feel like
This is bigger than "the birth plan," and it needs to start earlier than most people realize.
- Would you feel most supported with midwifery care, OB/GYN care, or a collaborative model between the two?
- Where do you feel safest giving birth (home, birth center, hospital)?
- Who do you want on your birth and postpartum team (doula, chiropractor, pelvic floor PT, lactation consultant, family)?
These aren't questions you can always answer well in the moment, they take research, reflection, and often conversations with providers. And realistically, many of these decisions need to be made early in pregnancy, sometimes even before you've found a provider. Starting this reflection now means you're not scrambling to make big decisions under time pressure later.
3. Make sure you're eating enough food
"Eating for two" is a myth, but "eating enough" is not. Nutrient needs rise substantially during pregnancy and postpartum, and adequate, balanced intake matters for fertility too. Per ACOG, most people don't need extra calories in the first trimester, but need roughly 340 additional calories a day in the second trimester and about 450 in the third, alongside increased protein needs (commonly cited around 100g/day) to support tissue growth for both you and your baby.
Under-eating, whether from nausea, busyness, or diet culture habits carried into pregnancy, can compromise soft tissue resilience, energy, and recovery capacity right when your body needs the most support. This is a great one to start dialing in before conception if you can, so your body is starting from a well-nourished baseline rather than trying to catch up.
4. Work on communicating well with your partner
This is the one people skip and it might be the most important.
Are you and your partner on the same page about birth location, newborn procedures, feeding, and how you'll divide the load postpartum? Or is that a conversation you still need to have?
The transition to parenthood is one of the biggest stress tests a relationship will ever face. Research from the Gottman Institute's Bringing Baby Home program found that roughly two-thirds of couples experience a measurable decline in relationship satisfaction within the first three years after a baby arrives. But the same research found that the couples who didn't decline shared a few things in common: a strong sense of friendship, healthy conflict management, and a genuine sense of teamwork, including shared ownership of household and childcare labor, not just "helping out."
The best time to build these skills is before the stress of a newborn arrives, not in the middle of it. I highly recommend looking into the Gottman Institute's resources, or even their Bringing Baby Home workshop, as a couple.
None of this guarantees a specific birth outcome - nothing can. But strength, nourishment, clarity, and connection are all things you can build now, and they'll serve you no matter what your birth ends up looking like.
If you want support getting your body ready - building strength safely, addressing pelvic floor and soft tissue readiness, and creating a plan tailored to you - I'd love to help.
Schedule a free discovery call and let's talk about what options would be a great fit for you.
With peace and love,
Dr. Ellyn Halley, DC, Doula, Coach
Doc Halley Solutions
Follow me on Instagram + TikTok for more content - ellynhalley.dc
In person chiropractic care! You can find me at 1500 Green Bay St, La Crosse WI 54601 within the same space as the Parenting Place and The Motus Project. I am excited to offer in person care to women in the Coulee Region, and offer hybrid care - in person + online. You can book your first appointment or schedule a consult below!
If you're looking for an "all in one" program that includes a prenatal exercise program, birth education, pelvic prep + mobility, nutrition information, and more - combined with regular support + check ins - I have you covered. Check out my Empowered Pregnancy program for incredible prenatal support. SUMMER SALE - $50 off with code EMPOSUMMER
Looking for more support around exercise, pelvic health, and nutrition (and birth prep if you're pregnant!)? Apply for 1:1 coaching with me:
**Disclaimer: The content in this email is not intended to be medical advice. The content here is for informational purposes only. Please consult with your healthcare provider regarding any medical or health related diagnosis or treatment options.
