Distraction Techniques for Managing Pain and Anxiety During Pregnancy, Labour, and Birth
Let’s be honest – pregnancy, labour, and birth can be intense. There’s a lot going on physically and emotionally, and it’s completely normal to feel anxious or overwhelmed at times. One of the most effective ways to manage pain and anxiety is through distraction techniques.
Distraction doesn’t mean the sensations disappear – it just means you give your brain something else to focus on, pushing those intense feelings into the background. It’s about shifting your attention away from the discomfort and directing it toward something that feels a bit more manageable.
Why Distraction Works
Distraction techniques work because they engage your brain in a different way. Instead of focusing on the physical sensations, you’re giving your mind a task, a rhythm, or a soothing visualisation to focus on. This can help you feel more in control and reduce your perception of pain.
Here are some of our favourite distraction techniques, taken straight from our birth prep course. These are perfect for pregnancy, labour, and birth – and they work for both physical discomfort and feelings of anxiety.
1. The Dial Down Technique
When things start feeling intense, imagine a gauge in your mind that’s set at 10.
• As you breathe in, visualise calm and relaxation filling your body.
• As you breathe out, release the tension and imagine the gauge moving down to 9.
• Repeat this with each breath: in for calm, out for tension, moving down the gauge with each exhale.
This visualisation helps your mind see the intensity reducing and gives you a rhythm to focus on. It’s simple but super effective.
2. Counting Games
Counting can keep your brain busy while your body does its thing. To make it more of a challenge, try:
• Counting backwards from 100 in multiples (e.g., by 3s: 100…97…94…91…).
• Counting forwards by 4s, 5s, or even 7s.
• Adding or subtracting numbers as you go, like doing mental maths.
Making it tricky means your brain has to work a bit harder, taking your focus away from the physical sensations. It’s a great distraction for both pregnancy anxiety and contractions during labour.
3. Chilled Out Breathing
When everything feels too much, controlled breathing can help dial things back. Try this:
• Inhale for a count of 4.
• Exhale for a count of 7.
• Repeat until you feel calmer and more grounded.
This longer exhale helps trigger your body’s relaxation response, slowing your heart rate and reducing tension.
4. Imagination Walk
Take your mind to a place that makes you feel calm and happy. Imagine yourself in that place, using all your senses:
• Hear the sounds – waves crashing, birds singing.
• Smell the scents – salty air, fresh grass.
• Feel the sensations – warmth of the sun, softness of sand.
• See the sights – blue skies, colourful flowers.
• Taste something from that place – a picnic, an ice cream.
Visualising in this multi-sensory way can help immerse your brain in the experience, making it more powerful and distracting.
5. Movement and Touch
Getting your body moving can help your brain switch gears. Try:
• Walking, rocking, or swaying.
• Gentle massage from your birth partner (here’s a great massage technique video).
• Finger tapping or light touch on your arms or legs.
Physical movement helps release tension and can be a great way to reconnect with your body.
6. Audio Distraction
Sometimes, your mind just needs to be taken somewhere else entirely. Listening to audiobooks or podcasts can help immerse you in a story or discussion, taking the focus off your current reality. Make a playlist of your favourite ones ahead of time.
7. Fidget Toys and Tactile Distractions
Having something to fidget with can be a brilliant way to keep your hands busy and your mind calm. Our new Tactile Birth Focus Balls are perfect for this.
- During Labour: Hold four balls in each hand, one of each type, and squeeze them during contractions. The pressure helps activate pressure points and works with the Gate Control Theory of Pain – meaning your brain focuses on the sensation of squeezing rather than the discomfort.
- Between Surges: Use them as a fidget tool to help ground you, keeping your hands and brain occupied with something soothing and rhythmic.
- Turn It Into a Game: Challenge your birth partner – each person takes four balls and places them down without letting the magnets connect. The loser is the one who lets the magnets snap together – it’s harder than it sounds and great for a laugh!
Get Them Here – https://thebirthuprising.com/product/tactile-birth-focus-balls/
Another fantastic option for tactile distraction during birth is the Yuula Aura Orbs. These aren’t just any birth tool – they’re revolutionising the way people manage discomfort during labour.
The Aura Orbs are natural, wooden, spiky orbs designed to help you feel in control and empowered during contractions. By squeezing these spiky beauties during surges and releasing in between, you’re harnessing the power of the Gate Control Theory of Pain and acupressure to stimulate your body’s natural pain-relieving endorphins. It’s not magic, it’s science – and it works.
These orbs help transfer the sensations of birth as they build, redirecting your focus to the pressure and tactile feeling rather than the intensity of contractions. They’re the ultimate birthing companion that every birthing person needs in their birth bag.
Plus, they don’t just work during labour – they’re also great for managing discomfort during medical treatments, tattoos, period pain, or any situation where you need to redirect pain and feel more in control.
Grab your own RIGHT HERE
Both the Tactile Birth Focus Balls and the Yuula Aura Orbs are amazing tools to have on hand for birth and beyond. It’s all about finding the sensory input that helps you feel calm, grounded, and ready to take on whatever birth throws your way.
Distraction techniques aren’t about ignoring what’s happening – they’re about giving your brain a little break from the intensity. Whether it’s visualising a calm place, playing with tactile tools like our Focus Balls, or counting backwards from 100, finding what works for you can make a huge difference during pregnancy and birth.
Don’t forget – it’s all about finding what makes you feel more in control. You’ve got this!
💪✨
Testing Your Distraction Techniques
It’s always a good idea to practice these techniques before birth so you know what works best for you. One way to test them out is with something like the ICE challenge:
- Hold an ice cube in your hand and see how long you can keep it there.
- Try using the distraction techniques we’ve covered and notice how much longer you can manage it when your brain is occupied.
- This helps you figure out which method really works when discomfort kicks in.
Let us know which distraction technique works for you or if you’ve tried our Focus Balls or the Aura Orbs! 💪✨
