We are living in a difficult reality, while alarms sound in the background and the news is filled with anxiety. Many women carrying new life within them experience this stress and anxiety even more deeply. As future mothers, we try to maintain some kind of routine, but the heart feels every movement, every tension. For a pregnant woman, this period can sometimes feel like an internal storm seeking peace, stability, and an anchor.
Sometimes, right in the eye of the storm, an opportunity arises to pause, breathe, and listen inward. When there is unrest around us, the body absorbs it quickly: muscles tense up, breathing becomes shallow, and the baby in the womb feels everything. But the body also knows the way back home—if we let it.
Here are several simple, profound, and calming ways to connect body and soul during this sensitive time of pregnancy, reminding us: there is a home within us.
Move: Move your pelvis in a soft, circular motion, even asymmetrical. This movement not only helps release tension from the ligaments and uterus, but also calms the nervous system and encourages the release of oxytocin—the hormone that brings relaxation and love.
Breathe: Take a moment to breathe deeply, not just into the chest—but through the diaphragm, into the belly. When we expand the rib cage and invite the breath to reach down to the pelvis, our nervous system gets a signal that "it’s okay to relax." This is a simple yet powerful act.
Rest: Supported sitting on a physioball, a fetal position with open knees, or a soft squat—all are positions that reduce pressure on the pelvis and lower back, and give the body a sense of being held and safe.
Warm: Gently place a hot water bottle on your back or pelvis. This signals the body that you are wrapped and embraced. The heat helps relax muscles and reduce feelings of stress.
Touch: Gentle, therapeutic touch—such as with the Equilibrio method—can release physical and emotional tension. Sometimes, one hour of non-judgmental touch, without words, is enough to bring the body back to balance and peace.
You can also place a hand on your heart, belly, or face. Just be there. Allow yourself to feel the warmth, the life beneath your palm. It’s like saying to your body: "I’m with you. I’m breathing."
Feel: Tension isn’t only in the body—it’s also in the heart, the thoughts, our inner circles. And especially during pregnancy—when the heart is open and emotions are intense—it’s important to allow ourselves moments of emotional presence.
Listen: Choose slow music with a steady, pleasant rhythm. A stable beat helps the body attune, and the sounds calm the nervous system. It’s a simple way to lay a blanket of quiet over the noise of the world.
Think: Small phrases can make a big difference. For example: "I am safe right now. I am breathing. My baby and I are together." Returning to the present is the key to relaxation.
Connect: Pregnancy is a time of great sensitivity—but also of great strength. We have the ability to be stable ground for ourselves and for the fetus. Sometimes, within the chaos—there is an opportunity to speak inwardly. Sit quietly, place your hands on your belly, and whisper: "I’m with you. I’m protecting you. This is a safe space." It may sound simple, even a bit strange—but this connection creates deep peace, both for you and for the one growing inside you.
It’s also important to connect with other women—pregnant or postpartum—even if it's hard to leave the house right now. Connection can be a powerful source of support. One Zoom call, a simple sharing—remind us that we are not alone.
Express: Writing, drawing, a letter to your baby—any way in which you express yourself is a way to heal. Fear and hope alike—there is room for all of it.
Your pregnancy is happening here and now, even as the world rages. Within this complex reality—you are allowed to ask for tenderness, you are allowed to slow down, you are allowed to place your hand on your heart and say: "I’m here. I’m doing the best I can. I’m breathing. I’m carrying life." And perhaps, especially now—this is the way to be born anew.
Irit Angel, expert in the Equilibrio-Biomechanics method and certified doula.