Addressing the fear tension pain cycle
Childbirth is one of the most transformative experiences a person can go through. Not only is a new baby born, but also a new mother is born, embracing a new identity and role. As the big day approaches, there is an exciting buzz surrounding the upcoming arrival. However, it’s important to also acknowledge the emotional and physical aspects of childbirth that are rarely discussed. Alongside the excitement, many expecting parents face feelings of stress, anxiety, and uncertainty. These emotions are natural and should be addressed during pregnancy to help prevent them from impacting your labor experience.
One key factor that can amplify fear and anxiety during childbirth is the "fear, tension, pain" cycle. This phenomenon often occurs when a birthing person experiences a rise in adrenaline, the hormone responsible for our body’s "fight or flight" response. Adrenaline is triggered by stress and anxiety, and during labor, it can be caused by various factors such as unexpected medical interventions, overstimulating surroundings, or a less-than-ideal care provider. At Nurture + Know, we believe that addressing these concerns and preparing for labor in advance can help prevent this cycle from affecting your birth.
When adrenaline is released into the body, it can create a sense of fear and anxiety. This fear leads to tension in the body, which in turn increases the sensation of pain. The fear, tension, pain cycle becomes a spiral, where the fear of pain causes more tension, which exacerbates the pain, making it feel more intense and harder to manage. When this cycle takes hold during labor, it can hinder your progress, as your body may resist the natural process of dilation and descent due to the tension in your pelvic muscles.
To prevent this cycle, it’s crucial to address any fears or concerns you have about childbirth well in advance. Taking proactive steps during pregnancy can make a world of difference in how you experience labor. Nurture + Know encourages expecting parents to take time to journal their fears and questions, and create a birth plan or preference sheet to discuss with their care provider. By researching your rights as a birthing person, you can feel more confident in making informed decisions. Remember, you have the right to say no, ask for a new provider, and request answers before any interventions are introduced.
One of the most effective ways to break the fear, tension, pain cycle is through Hypnobirthing. Hypnobirthing classes teach relaxation techniques, breathing exercises, and mental tools to address fear and tension during labor. At Nurture + Know, we offer Hypnobirthing classes led by our certified instructor, Kezziah Nichols. In this comprehensive course, Kezziah covers essential topics such as basic childbirth education, how the brain affects birth, labor and birth positions, hands-on partner support techniques, and effective breathing methods. Participants also receive 7 guided relaxation audios to use throughout pregnancy and labor to stay calm and focused.
Don’t wait for fear and tension to take control during labor—take action now to prevent the cycle from starting. Sign up for Nurture + Know’s next Hypnobirthing class with Kezziah and prepare for a calmer, more empowered birth experience. With the right tools and support, you can overcome the fear, tension, pain cycle and enjoy a positive, fulfilling birth.
