When does stress during pregnancy affect the baby?

Anxiety relief and relaxation techniques

Maternity Life

When does stress during pregnancy affect the baby?

Things you need to know from the beginning of pregnancy

Why stress during early pregnancy is especially important

Many pregnant women worry about

The question is, "When does stress start to affect the baby?"

In fact, the early stages of pregnancy (from 0 weeks to 13 weeks and 6 days)

This is the time when we are most susceptible to stress.

The reason is that,


At this stage, the placenta is not yet fully formed,

Cortisol, a type of stress hormone,

This is because it can reach the fetus directly.

But I want to tell you something important here.

If it's temporary mild stress,

There is no need to worry too much about the effects on the baby.

The problem is,

It is the result of sustained high levels of stress over a long period of time.

From what week specifically should you start paying attention?

Medically, special care is required up until around the 12th week of pregnancy.

Chronic stress during this time can

The following risks have been reported:

• Decreased fetal heart rate and movements
  
  
• Effects on neurological function
  
  
• Increased risk of low birth weight
  
  

However, from the middle of pregnancy (after 14 weeks),

The placenta blocks cortisol

Stress hormones are no longer able to reach the fetus directly.

Don't blame yourself for feeling stressed

I'll tell you the most important thing here.

During pregnancy, you may experience changes in your body, morning sickness, adjusting your work and household responsibilities, and anxiety about the future.


It's natural to feel stressed for a variety of reasons.

"I felt stressed"

There is absolutely no need to blame yourself.

Rather, if you realize you are feeling stressed, it's an opportunity to deal with it appropriately.

In fact, anxiety and stress during pregnancy are

It is said that about half of people experience this.

You're not alone.

Emotional instability caused by hormonal changes

Why do pregnant women become irritable?

Big changes happening to your body during pregnancy

"I suddenly find myself getting annoyed by things that didn't bother me before I was pregnant."

"I've become emotional and cry over the smallest things."

"My moods are so up and down I can't control them"

There are so many pregnant women who have experienced this.

But this is by no means due to your character or weakness of mind.

What happens in your body during pregnancy

It's caused by major hormonal changes .

Major hormones that change during pregnancy

Pregnancy causes significant hormonal changes, including:

1. Progesterone (luteal hormone)

Secretion increases rapidly to maintain pregnancy

It may also cause the following symptoms:

• fatigue and sleepiness
  
  
• headache
  
  
• Fatigue easily
  
  
• Irritability
  
  

2. Estrogen (Follicle Hormone)

Promotes the development of the uterus and placenta

It can cause intense emotional ups and downs.

3. hCG (human chorionic gonadotropin)

It increases rapidly during early pregnancy and is considered one of the causes of morning sickness.

Effects on the brain and the relationship with serotonin

Hormonal changes also have a major impact on the brain.

One neurotransmitter that deserves special attention is serotonin.

Serotonin is also known as the "happiness hormone" and has the function of stabilizing the mood.

However, during pregnancy, the production of serotonin tends to decrease.

A serotonin deficiency can:

• Becoming irritable
  
  
• Increased anxiety
  
  
• Increased aggression
  
  
• Depressive symptoms may appear
  
  

Patterns of emotional instability by period

Early pregnancy (~13 weeks)

Due to the influence of morning sickness, this is the time when you are most likely to be emotionally unstable.

The body cannot keep up with the sudden hormonal changes.

Irritability and anxiety are strong.

Second trimester (14-27 weeks)

Morning sickness subsides,

This is considered a relatively stable period, but there are individual differences.

As your physical condition improves, your anxiety about the future may become more pronounced.

Late pregnancy (28 weeks and up)

The physical stress of a growing belly,

This adds to the anxiety of childbirth, making you more likely to become emotionally unstable again.

If you're worried, "Is this normal?"

I was confused by my own emotional instability.

Many pregnant women may be worried and wonder, "Is this normal?"

In fact, about 50% of pregnant women experience emotional instability during pregnancy.

It's a very common symptom.

However, if the following symptoms persist:

We recommend you speak to your doctor or midwife as soon as possible:

• Severely depressed mood lasting for more than two weeks
  
  
• A state of not being interested in anything
  
  
• It has a big impact on eating and sleeping
  
  
• It interferes with daily life
  
  

There are some medicines that are safe to take during pregnancy,

Psychological support such as counselling is also available.

One important option is to seek professional help rather than dealing with the problem alone.

The real impact of stress during pregnancy on your baby

How to avoid the risks of premature birth and low birth weight

First, the important thing you need to know

I heard that stress has a negative effect on babies.

I think there are many pregnant women who are anxious.

But first I want to tell you,


If it's mild everyday stress,

This means you don't need to worry too much about the effects on your baby .

The problem is,

This is when "chronic and severe stress" continues for a long period of time.

Read this article to learn about stress

If you think so, you can probably deal with it appropriately.

The mechanism by which stress affects the fetus

First, why does stress affect babies?

Let's understand the mechanism.

1. Effects of vasoconstriction

When you feel stressed, your sympathetic nervous system becomes dominant and your blood vessels constrict.

If this continues for a long period of time, blood flow to the uterus will be reduced.

This makes it difficult for your baby to get enough oxygen and nutrients.

2. The effects of stress hormones

When you are stressed, a hormone called cortisol is released.

During the early stages of pregnancy, the placenta is not yet fully formed,

This hormone may have a direct effect on the fetus.

3. Effects on uterine contractions

Severe stress can cause uterine contractions

This is one of the factors that increases the risk of premature birth.

Specific scientifically documented risks

Overseas studies have reported the following risks:

Effects on early to mid-pregnancy

• Increased risk of spontaneous abortion, especially during periods of high stress
  
  
• Temporary changes in fetal heart rate and movements
  
  
• Possible minor effects on neurological function
  
  

Effects on late pregnancy

• Increased risk of premature birth
  
  
• Increased risk of low birth weight
  
  
• Risk of fetal growth restriction
  
  

Long-term effects (after birth)

• Impact on social development
  
  
• Impact on the onset of puberty (up to a few months)
  
  
• Minor effects on emotional and neurological development
  
  

But don't worry more than necessary

Reading these research results,

Some pregnant women may be feeling anxious.

But here's an important thing to note.

These effects are

The reports were of "chronic and severe stress" (extreme environments such as divorce, earthquakes, and war),

Mild everyday stress doesn't have the same effect.

Also, "stress can have a negative effect"

Conversely, this also means that it can be prevented if appropriate measures are taken.

Specific ways to avoid risks

1. Early detection and management of stress

If you're feeling stressed, don't keep it to yourself:

• Talk to your partner or family
  
  
• Talk to your doctor or midwife
  
  
• Join a support group for pregnant women
  
  

2. Improving your lifestyle

• Get good quality sleep (8-11 hours a day)
  
  
• Maintain regular meals
  
  
• Incorporate moderate exercise (walking, maternity yoga, etc.)
  
  

3. Adjusting the environment

• Reduce the work burden
  
  
• Reassess the division of household chores
  
  
• Keep a reasonable distance from sources of stress
  
  

4. Practice relaxation techniques

• Deep breathing and meditation
  
  
• Listen to your favorite music
  
  
• Take a leisurely warm bath
  
  

The importance of not striving for perfection

Finally, I would like to tell you something very important.

The idea of "trying to be completely stress-free"

It will just put more pressure on you.

During pregnancy, changes in your physical condition and worries about the future can occur.

It's natural to feel stressed.

Rather than striving for perfection,

It is important to approach it with the mindset of "getting along well."

You are worried about your baby,

That feeling is a wonderful sign of motherhood.

With that love, you will surely be able to get through it together with your baby.

5 Practices to Reduce Morning Sickness Stress

Tips to ease anxiety about not being able to eat

Morning sickness is not a sign of being spoiled

"I never thought morning sickness would be this painful"

"People around me say, 'You have to eat,' but I really can't."

"I feel so sorry that I can't do my job or housework."

Only those who have experienced morning sickness can understand the pain.

It's hard to really understand.

But first, I want you to know,


Morning sickness is not a "disease,"

It is a symptom that definitely puts a strain on the body and mind.

It's never a matter of indulgence or feelings.

Learn how to reduce stress caused by morning sickness


I hope this helps you feel a little better.

Tip 1: Make a list of what you can eat

During morning sickness, you may think, "I can't eat anything," but

In fact, there are some things that are surprisingly edible.

First, what I've eaten in the past week

Try listing them:

• Fluids (tea, carbonated water, sports drinks, etc.)
  
  
• Fruits (apples, bananas, pears, etc.)
  
  
• Refreshing foods (somen, udon, porridge, etc.)
  
  
• Cold foods (ice cream, jelly, cold soup, etc.)
  
  
• Solid foods (crackers, rice crackers, etc.)
  
  

If you have this list,

You will spend less time worrying about what to eat today.

The mental burden will also be reduced.

Also, to partners and family

You can also make a specific request, such as "I think I can eat this."

Practice 2: Change your eating pattern to "small amounts, many times a day"

During morning sickness, you often feel more nauseous when you become hungry.

So we recommend a "small amounts, many times" eating pattern:

• Reduce the amount of food you eat at each meal and divide it into 5-6 meals a day
  
  
• Keep crackers by your pillow and eat some when you wake up
  
  
• Carry small snacks and dried fruits with you when you go out
  
  
• Don't drink a lot of fluids at once, drink small amounts frequently
  
  

This method has helped many pregnant women to reduce morning sickness symptoms.

Practice 3: Ways to reduce odor-related stress

During morning sickness, you may notice odors that you normally don't notice.

It may suddenly go bad.

Here are some ways to reduce odor stress:

• Keep the kitchen exhaust fan running at all times
  
  
• Ask family members to cook and spend time in another room
  
  
• Wear a mask when going out (this will help reduce odors)
  
  
• Use your favorite aroma (lemon, peppermint, etc.)
  
  
• Choose cold foods (which have less odor than hot foods)
  
  

Practice 4: Let go of guilt and think of morning sickness as a "limited time"

Morning sickness can make it difficult to do housework,

Many pregnant women feel guilty about taking time off work.

But here's an important thought.

Morning sickness is a time-limited symptom.

In most cases, symptoms will improve between 12 and 16 weeks of pregnancy.

This period is a time to prioritize your baby and your own body.

Just accept it:

• Cleaning is minimal
  
  
• Simple or ready-made meals are fine
  
  
• Asking for help from people around me at work
  
  
• I tell myself, "It can't be helped now."
  
  

Even if things aren't perfect, your baby is thriving.

You don't need to blame yourself at all.

Practice 5: Lifestyle habits to reduce morning sickness

Small everyday changes can help ease morning sickness symptoms:

Sleep tips

• When I get tired, I lie down immediately
  
  
• Make time for a nap
  
  
• Use a higher pillow and sleep with your upper body slightly raised
  
  

Environmental Ingenuity

• Keep the room temperature cool
  
  
• Wear loose, non-restrictive clothing
  
  
• Stay away from stressful things like TV and books
  
  

Mental ingenuity

• Morning sickness is a sign that your baby is growing well
  
  
• Find a time when you feel good and cherish that time
  
  
• Spend the day with the mindset that "If I can just get through today, it's OK"
  
  

In such cases, do not hesitate to consult a doctor

Morning sickness often improves over time, but

If you have the following symptoms, you may be suffering from hyperemesis gravidarum:

Don't hesitate to consult your doctor:

• Being unable to drink water for more than a day
  
  
• Lost more than 1 kg in one week
  
  
• Darker urine or decreased urine volume
  
  
• Frequent lightheadedness or dizziness
  
  
• It significantly interferes with daily life
  
  

Early treatment can often improve symptoms.

It is important not to endure it too much and to seek medical help.

For moms who are exhausted from balancing work and pregnancy | How to find a work style that doesn't overexert you

"Everyone else is working and pregnant, why am I the only one?" Break free from that assumption

"My colleague, Ms. XX, worked tirelessly even during her pregnancy, but I feel so tired, it's pathetic."

"Is it selfish to take time off work because I'm pregnant?"

"If I tell my boss I'm pregnant, he might be annoyed."

There are a lot of working pregnant women who blame themselves in this way.

But first, there's something I want you to know.

Everyone's experience during pregnancy is completely different.

Some people experience minimal morning sickness, while others experience it so severely that they need to be hospitalized.

How easily you get tired and changes in your physical condition all vary from person to person.

There is absolutely no need to beat yourself up by comparing yourself to others.

Understand the changes happening to your body during pregnancy

Why does pregnancy make you so tired?

Your body undergoes more changes than you might imagine during pregnancy:

Changes in blood circulation

During pregnancy, blood volume increases by about 1.5 times, but the increase in red blood cells does not keep up, making you more likely to become anemic.

This can cause fatigue, shortness of breath, and dizziness.

Hormonal sleepiness

Rising progesterone can make you feel especially sleepy during the first trimester.

This is your body's way of sending you a signal to rest and protect your baby.

Increased basal metabolic rate

During pregnancy, your basal metabolic rate increases by about 10 to 15%, and you consume a lot of energy even when you are not doing anything.

This means that you may become tired more easily even if you are doing the same amount of activity as usual.

When and how to announce your pregnancy at work

Many pregnant women worry about when to tell their workplace about their pregnancy.

Report to your immediate supervisor (around 8-12 weeks pregnant)

If you start to experience changes in your health, such as morning sickness, we recommend that you first report this to your immediate supervisor.

Key points for communication:

• "I have something to discuss with you" and ask them to make time for you
  
  
• Clearly communicate your pregnancy weeks and due date
  
  
• Explain your current health condition and what you would like to be considered in the future.
  
  
• Express that your enthusiasm for work remains unchanged
  
  
• Discuss desired timing for maternity leave and childcare leave
  
  

Telling your colleagues (around 12-16 weeks pregnant)

Once you have entered the stable period, you should report this to your colleagues.

At this stage, people around you will start to notice things like your belly getting bigger.

Specific ways to adjust your work style without overexerting yourself

1. Adjusting working hours

• Use of reduced working hours (a right recognized by law)
  
  
• Utilizing flextime to concentrate on working during times when you feel best
  
  
• Stagger your arrival and departure times to avoid rush hour traffic
  
  
• Consultation on remote work for 1-2 days a week
  
  

2. Adjustment of work content

• Reduced work of lifting heavy objects
  
  
• Reconsider standing work for long periods of time
  
  
• Reduced business trips and overtime
  
  
• Temporarily stepping away from a stressful project
  
  
• Change to a task with a more flexible deadline
  
  

3. Improving the work environment

• Creating an environment where employees can take frequent breaks
  
  
• Ensuring an environment where employees can sit and work
  
  
• Work in a well-ventilated area
  
  
• Use of rest areas reserved for pregnant women
  
  

The legal rights of pregnant women

Pregnant working women have rights that are protected by law.

Knowing these things will help you feel more comfortable discussing them with your workplace:

Maternal health care instruction card

It's like a doctor's note requesting workplace accommodations.

Your doctor can write this if you are experiencing severe morning sickness, anemia, or signs of threatened miscarriage.

Rights guaranteed by law

• Securing time to visit the hospital for prenatal checkups
  
  
• Reduced working hours (can be reduced to 6 hours per day)
  
  
• Restrictions on overtime, holiday work, and late-night work
  
  
• Restrictions on handling heavy items
  
  
• Restrictions on hazardous work
  
  
• Prohibition of dismissal due to pregnancy or childbirth
  
  

How to deal with feelings of regret

Many pregnant women feel sorry or inconvenienced when they ask their workplace for consideration.

But try changing your perspective a little.

You are a valuable asset to the company

Pregnancy and childbirth are temporary.

It would be a greater loss for the company if you push yourself too hard and end up getting ill or quitting your job.

Today's consideration is based on the spirit of "mutual help"

Now, even with the help of my colleagues,

Maybe in the future it will be your turn to help someone.

The workplace is also a place of mutual support.

Expressing gratitude in words

When someone is considerate to you, be sure to say "thank you."

That one word improves the atmosphere in the workplace,

This will also help you be more understanding towards future colleagues who become pregnant.

If you can't get your workplace to understand

Unfortunately, not all workplaces are considerate to pregnant women.

You may want to consider seeking outside help if:

• Suggestions of demotion or dismissal due to pregnancy
  
  
• My request for consideration is not being listened to at all
  
  
• Harassment and power harassment related to pregnancy
  
  
• be denied a legal right
  
  

Consultation desk

• Labor Standards Inspection Office
  
  
• Equal Employment Opportunity Office
  
  
• Labor union (if any)
  
  
• Lawyer (specializing in labor issues)
  
  
• Local government women's consultation services
  
  

How to avoid exhaustion from balancing work and housework

Pregnant women face a huge burden not only in terms of work but also in terms of balancing work and housework.

Prioritize household chores

Don't try to do everything perfectly, prioritize:

• [Top priority] Ensuring meals (eating out or ready-made meals are OK)
  
  
• [Priority] Laundry (especially underwear and work clothes)
  
  
• [If possible] Cleaning (minimal tidying only)
  
  
• [Put off] Perfect cooking and thorough cleaning
  
  

Reassess your partner's responsibilities

Pregnancy is a good opportunity to reassess household chores:

• Ask your partner to do the shopping
  
  
• Ask someone to help you with heavy laundry or putting away and taking down futons
  
  
• Assign tasks that require bending over, such as cleaning the bathroom
  
  
• Cook only simple meals or take turns cooking
  
  

Use convenient services

• Food delivery service
  
  
• Housekeeping services (even once or twice a month is very effective)
  
  
• Online supermarket
  
  
• Use frozen and pre-cooked foods
  
  

Even if it costs money, reducing the physical and mental burden is also for the baby's sake.

There's no need to feel guilty.

Feeling lonely because your partner doesn't understand you

Communication skills for couples to overcome pregnancy

I understand very well that feeling of "I don't understand."

"When I tell my husband I'm tired, he says, 'You're just staying at home, aren't you?'"

"Even when I explained how difficult morning sickness was, they said, 'Isn't it just a mental thing?'"

"When I talk about my concerns about pregnancy, I'm brushed off as 'you're overthinking it'"

There are so many pregnant women who have had experiences like this and are deeply hurt.

The pain of not being understood by the person you most want to understand.

The feeling of loneliness is unfathomable.

But this doesn't mean your partner is a bad person.

In most cases, men

There is a difficulty in imagining something that you have never experienced.

Why doesn't my partner understand?

First, why is it so hard to get your partner to understand?

Let's start by finding out why.

1. Differences in experience

Men cannot experience pregnancy.

Morning sickness causes nausea, fatigue, and emotional instability due to changes in hormone balance.

Unless you have actually experienced these things,

It's hard to really understand.

2. Differences in expression

Women are good at expressing their feelings in words,

Men tend to look for concrete situations and solutions.

Even if you say "anxiety,"

To men, "What are you worried about?"


I don't know how to solve this.

3. Differences in pressure

Men also during pregnancy

"Will I be a good husband and father?"

I am worried about whether I will be able to support myself financially.

However, they often aren't used to expressing their anxieties.

Effective communication techniques

1. Explain the situation in detail

Instead of saying "I'm tired," try being more specific:

• ❌ "I'm suffering from morning sickness"
  
  
• ⭐"I felt seasick all day and it was hard to even drink water."
  
  

• ❌ "I get tired easily"
  
  
• ⭐"Even a 10-minute walk, which was fine before I was pregnant,
  
  Now I'm out of breath and need a 30 minute break."
  
  

2. Tell them you want them to empathize

Men tend to be problem solvers.

If you want empathy, not advice, say so first:

"What I'm going to say now is not that I want a solution,

I'm happy when people just listen and say, 'That's tough.'"

3. Ask for specific support

Instead of just saying "help me," be specific about what you want:

• "Can you go shopping? I'll make a list."
  
  
• "Can you clean the bathroom? I have a hard time bending over."
  
  
• "I'd like to have something simple for dinner, any suggestions?"
  
  

How to Help Your Partner Learn About Pregnancy

1. Go to prenatal checkups together

Hearing direct explanations from doctors

This will help you objectively understand the changes in your body during pregnancy and the precautions you should take.

By checking the baby's condition together with the ultrasound examination,

I also feel a sense of belonging as a father.

2. Use books and apps for dads

There are also many pregnancy and parenting books and apps aimed at dads these days:

• Baby's growth and changes in the mother's body by week
  
  
• How Dads Can Support
  
  
• Explaining morning sickness and pregnancy symptoms
  
  
• Basic knowledge about preparing for childbirth and childcare
  
  

Try to propose it with an attitude of "Let's study together."

3. Attend parenting classes and pre-parenting classes

In many municipalities and maternity hospitals,

Parenting classes are held that couples can attend together.

By meeting couples in the same situation,

It helps your partner understand that they are not alone in their concerns.

How to keep your composure when people don't understand

It's important to protect your heart, even if people don't understand right away.

1. Don't expect complete understanding

Even if your partner doesn't understand you 100%,

Try to acknowledge that they are ``making small steps towards you.''

If you strive for perfection too much, it will just cause stress for both of you.

2. Find others who understand

Find someone other than your partner to listen:

• Mother or sister (who has been pregnant)
  
  
• Pregnant or parenting friends
  
  
• Online communities for pregnant women
  
  
• midwife at a maternity hospital
  
  

3. Journal your feelings

When you feel like no one understands you,

Try to organize your feelings in writing.

By sorting out your feelings,

It may also be easier to communicate with your partner.

How to communicate without ruining relationships

How to communicate without getting emotional

The more frustrated you are, the more important it is to stay calm:

• Say "This is how I feel" instead of "You're wrong"
  
  
• Avoid extreme expressions such as "always" or "never"
  
  
• Speak while acknowledging the other person's good points
  
  
• Make specific suggestions for improvements
  
  

Example:

"thank you as always.

But since I got pregnant, my physical condition has been completely different.

When it's hard like today,

"That's tough, is there anything I can help you with?"

It's really supportive when people say that to me."

When compromise is impossible

If you still can't get them to understand despite your efforts, consider seeking professional help.

• Marital Counseling
  
  
• Maternity hospital social worker
  
  
• Local government family consultation centers
  
  
• Pregnancy and childbirth counselor
  
  

By having a third party involved, it helps both parties sort out their feelings and

This often leads to constructive discussions.

The important thing is that you don't have to deal with it alone.

Pregnancy is a time of great change for couples.

Even if it doesn't work at first,

If both parties are willing to compromise, we can surely overcome this.

Relaxation tips you can try right now

How to calm your mind with prenatal yoga and deep breathing

When you're told to relax, how do you do it?

"Stress is not good for the baby, so relax."

Even if you say so,

I want to relax, but how do I do it?

Many pregnant women are troubled by this.

Especially during pregnancy, you may be worried about changes in your body and the future.

You may find yourself feeling more restless than usual.

But it's okay.

Relaxation is not a "special skill."

There's a method you can try right now that doesn't require any special equipment.

One by one, find the method that works best for you.

Deep breathing basics during pregnancy

How to improve your mind anytime, anywhere

Deep breathing is one of the simplest and most effective ways to relax.

During pregnancy, your baby needs oxygen too,

Consciously taking deep breaths is especially important.

Basic deep breathing techniques

1. Sit comfortably (either on a chair or on the floor)

2. Place your right hand on your stomach and your left hand on your chest.

3. Breathe in slowly through your nose for 4 seconds (feel your stomach expand)

4. Hold your breath for two seconds

5. Exhale slowly through your mouth for 6 seconds (feel your stomach go down)

Repeat this 5 to 10 times.

It is particularly effective in these situations

• When you feel sick from morning sickness
  
  
• When you can't sleep because of anxiety
  
  
• When you're irritated
  
  
• When you're nervous before a prenatal checkup
  
  
• Work break time
  
  

Pregnancy Yoga for Each Stage of Pregnancy | Safe and Effective Poses

Prenatal yoga is a great way to care for both your body and mind during pregnancy.

However, it is important to always consult your doctor before starting and not to overdo it.

Recommended poses for early pregnancy (up to 15 weeks)

During this time, you may experience morning sickness and fatigue, so focus on relaxing poses:

[Cat & Cow Pose]

• Get on all fours and arch or bend your back
  
  
• Effective in reducing lower back pain and improving blood circulation
  
  
• Do this 5-10 times slowly
  
  

[Child's Pose (modified)]

• Sit upright with your knees wide apart and lean forward
  
  
• Adjust the knee width to avoid pressure on the stomach
  
  
• Hold for 1-2 minutes while taking deep breaths
  
  

Recommended poses for the second trimester (16-27 weeks)

Once you feel more stable, try incorporating some more movement into your poses:

[Warrior 2 (Warrior Pose 2)]

• Spread your legs wide and turn one foot outward at a 90-degree angle
  
  
• Bend your knees and extend your arms horizontally
  
  
• Effective for strengthening lower body muscles and improving concentration
  
  
• Hold for 30 seconds to 1 minute on each side
  
  

[Side stretch]

• Sit cross-legged and place one hand on the floor, stretching your side.
  
  
• The space between your ribs widens, making it easier to breathe deeply
  
  
• 30 seconds on each side
  
  

Recommended poses for the late stages of pregnancy (from 28 weeks onwards)

As your belly grows, balance and safety come first:

Squats (with support)

• Squat safely by placing your hands on a chair or wall
  
  
• Strengthening your pelvic floor muscles in preparation for childbirth
  
  
• 5 to 10 times, within a reasonable range
  
  

[Butterfly pose]

• Sit with your feet together and slowly lean forward
  
  
• Increase hip flexibility to prepare for childbirth
  
  
• Take a deep breath for 1-2 minutes
  
  

Meditation and Mind-Clearing

"Meditation" may sound difficult, but it's actually very simple.

A simple 5-minute meditation

1. Sit comfortably in a quiet place

2. Close your eyes and focus on your natural breathing

3. When you breathe in, say "in" and when you breathe out, say "out" to yourself.

4. When thoughts come to mind, just realize, "Oh, I'm thinking," and return to your breathing.

5. Set a timer for 5 minutes and slowly open your eyes when it's over.

At first, 1-2 minutes is enough.

Don't aim for perfection, just feel like you're in the moment.

Tips for when you can't stop thinking

• It's natural for thoughts to come to mind, so don't try to stop them
  
  
• Let your thoughts drift away "like clouds drifting across the sky"
  
  
• Counting (counting from 1 to 10 and back to 1)
  
  
• Repeat a favorite phrase or mantra (e.g., "thank you" or "love")
  
  

Music Therapy | Choosing Gentle Music for Pregnant Women and Babies

Music is a great way to reduce stress during pregnancy.

In fact, the baby in my belly

Your baby will be able to hear sounds from around the 20th week of pregnancy.

Characteristics of music with a high relaxing effect

• Slow tempo (60-80 beats per minute)
  
  
• The melody is simple and predictable
  
  
• The volume is moderate and there are no sudden loud noises
  
  
• Music that feels good to listen to
  
  

Recommended genres

• Classical music (Mozart, Bach, Debussy, etc.)
  
  
• Natural sounds (waves, rain, birds chirping)
  
  
• Healing Music
  
  
• Jazz (slow tempo)
  
  
• Japanese nursery rhymes and lullabies
  
  

Effective listening

• About 15-30 minutes a day
  
  
• In a relaxed position
  
  
• Use speakers to fill the entire room rather than headphones
  
  
• Talking to the baby in my belly
  
  

Aromatherapy | Scents that are safe to use during pregnancy

Scents act directly on the brain, affecting emotions and the autonomic nervous system.

However, caution is advised as there are some essential oils that should be avoided during pregnancy.

Essential oils safe during pregnancy

• [Lavender] Relaxing effect, improves sleep quality
  
  
• Bergamot: Brightens mood and reduces anxiety
  
  
• [Chamomile] Calming effect, relieves irritation
  
  
• [Yuzu/Lemon] Mood change, morning sickness relief
  
  
• [Peppermint] Relieves morning sickness and clears the head (from the second trimester onwards)
  
  

Essential oils to avoid

• sage, rosemary, thyme
  
  
• Juniper, Hyssop
  
  
• basil, marjoram
  
  

Safe Use

• Use a diffuser to scent the space (low concentration)
  
  
• Put 1-2 drops on a handkerchief and carry it around
  
  
• 1-2 drops in the bath (not directly, but mixed with bath salts)
  
  
• Do not apply directly to the skin or drink
  
  
• If you feel unwell, stop using it immediately
  
  

Tips for maintaining relaxation habits

Don't aim for perfection

If you want to continue every day,

If there are days when I can't do it, it becomes stressful.

Please approach it with the mindset of "do what you can when you can."

Start with a short time

5 minutes at first, then once you get used to it

Gradually increase the time to 10 minutes, then 15 minutes.

Find your favorite way

Deep breathing, yoga, music, aromatherapy, etc.


Find the way that makes you feel the most comfortable.

Enjoy time with your baby

If you think of relaxation time as "precious time with your baby,"


It will be a more meaningful time.

Breaking the vicious cycle of sleep deprivation and stress during pregnancy | Tips for getting quality sleep

Let's break this vicious cycle of "can't sleep → tired → stress → can't sleep again"

"I wake up multiple times during the night"

"I have trouble falling asleep and I don't feel refreshed in the morning."

"My belly is getting bigger and I can't find a comfortable sleeping position"

Sleep problems during pregnancy are something that many pregnant women experience.

And lack of sleep increases stress, which in turn worsens sleep quality.

If you get caught in this vicious cycle, you will end up feeling more tired and irritable during the day.

But it's possible to get better quality sleep while pregnant.

Let's start by understanding why it's so hard to sleep during pregnancy.

Why you might not get enough sleep during pregnancy

Effects on sleep during early pregnancy (up to 15 weeks)

[Hormonal influences]

The surge in progesterone causes excessive daytime sleepiness and restless nighttime sleep.

This can lead to a contradictory state where you feel extremely sleepy during the day, but for some reason can't sleep at night.

[Effects of morning sickness]

• I wake up in the middle of the night feeling unwell
  
  
• Hunger makes you feel sick, so you need a late-night snack
  
  
• I have become sensitive to smells and am concerned about the smell of my pillows and bedding.
  
  

Effects on sleep during the second trimester (16-27 weeks)

[Effects of abdominal swelling]

You may not be able to sleep on your stomach, and even when lying on your back, the uterus may press on your blood vessels, causing discomfort.

[Effects of fetal movement]

When you start to feel your baby moving, it can be stimulating and wake you up.

Effects on sleep during the late stages of pregnancy (from 28 weeks onwards)

Physical discomfort

• Difficulty turning over in bed due to a growing belly
  
  
• Lower back pain, pubic pain, leg swelling
  
  
• Frequent urination and waking up to go to the toilet multiple times during the night
  
  
• Heartburn, shortness of breath
  
  

[Psychological anxiety]

• Anxiety about childbirth
  
  
• Concerns about childcare
  
  
• nervousness that labor might begin
  
  

Specific measures for good sleep by season

Sleeping tips for early pregnancy

[Morning sickness prevention]

• Keep crackers or biscuits by your pillow and eat some when you wake up
  
  
• If you wake up hungry, have a light snack.
  
  
• If you feel very nauseous, sleep with your upper body slightly raised.
  
  

[Environmental Ingenuity]

• Keep the room cool (since your body temperature rises easily during pregnancy)
  
  
• Ventilate and let in fresh air
  
  
• Keep your bedding clean and away from anything that has an unpleasant smell
  
  

Sleep tips for the second trimester

[Sleeping posture tips]

From this stage onwards, we recommend the "left lateral position" (sleeping on your left side):

• Improves blood flow by avoiding compression of the inferior vena cava
  
  
• Improved oxygen and nutrient supply to the baby
  
  
• There is no problem with facing right, but facing left is more effective.
  
  

[Using a body pillow]

• Place a pillow between your legs to reduce strain on your lower back
  
  
• Place a cushion under your stomach for support
  
  
• Add a cushion to the back for added stability
  
  

Measures for good sleep in the later stages of pregnancy

[Countermeasures for frequent urination]

• Limit your fluid intake two hours before bedtime
  
  
• Stay well hydrated throughout the day
  
  
• Slippers are provided by the bedside for easy access to the toilet
  
  
• Travel at night with lighting that is not too bright
  
  

[Countermeasures for heartburn and shortness of breath]

• Finish eating at least 3 hours before bedtime
  
  
• Use a high pillow and sleep with your upper body slightly upright
  
  
• Sleeping on your right side helps the contents of your stomach flow more easily
  
  
• Avoid heavy dinners and eat light meals
  
  

Tips for creating a good sleep environment

Creating a bedroom environment

[Temperature and humidity]

• Ideally, the room temperature should be between 18 and 20 degrees, with humidity between 50 and 60%.
  
  
• Your body temperature tends to rise during pregnancy, so keep it slightly cooler.
  
  
• Adjust humidity with a humidifier or dehumidifier
  
  
• Be careful not to be exposed directly to the wind from a fan or air conditioner.
  
  

[Light adjustment]

• Avoid bright light an hour before bedtime
  
  
• Blackout curtains block out outside light
  
  
• A footlight is provided for late-night toilet use.
  
  
• Keep smartphones and televisions out of the bedroom
  
  

[Sound environment]

• If it's too quiet, small sounds will be distracting, so light background music is also effective.
  
  
• Use apps that play natural sounds (rain, waves, etc.)
  
  
• If your partner's snoring bothers you, try using earplugs.
  
  

How to choose bedding

【mattress】

• Not too soft, not too hard, with just the right amount of elasticity
  
  
• Durable enough to accommodate weight gain
  
  
• A size that allows you to turn over easily (ideally semi-double or larger)
  
  

【pillow】

• Height that maintains the natural curve of the neck
  
  
• In the later stages of pregnancy, raise your upper body a little higher.
  
  
• Washable or have covers that can be changed frequently
  
  

Bedtime rituals: Switching your mind and body into sleep mode

Repeating the same routine every day will send a signal to your body that it's almost time to go to bed.

An example of an ideal bedtime ritual

[2 hours before bedtime]

• Finish dinner
  
  
• Avoid strenuous or stimulating activities
  
  
• Start dimming the lights in the room
  
  

[1 hour before bedtime]

• Take a leisurely bath in lukewarm water (38-40 degrees)
  
  
• Stop using your smartphone or watching TV
  
  
• Do some gentle stretching or prenatal yoga
  
  
• Burn your favorite aroma
  
  

[30 minutes before bedtime]

• Change into pajamas
  
  
• Light reading and journaling
  
  
• Take deep breaths or do some light meditation
  
  
• Talking to your baby in the womb
  
  

[When I get into bed]

• Use a pillow or cushion to create a comfortable position
  
  
• Think of three good things that happened today
  
  
• Take slow abdominal breaths
  
  
• "Thank you for another day with my baby" I say to myself.
  
  

How to spend a sleepless night

No matter how hard you try, there will be sleepless nights.

If this happens, don't try to force yourself to sleep, but try the following:

20-minute rule

If you can't fall asleep after 20 minutes in bed, get out of bed:

• Do some light reading in a dimly lit room
  
  
• Listen to quiet music
  
  
• Drink warm, caffeine-free beverages
  
  
• When you get sleepy, go back to bed
  
  

Countermeasures for thinking

When anxiety or worry takes over your mind:

• "Now is not the time to think," I tell myself.
  
  
• Decide to set aside time tomorrow morning to think.
  
  
• Count backwards (from 100 to 1)
  
  
• Relax each part of your body in turn (from your toes to your head)
  
  

Relief of physical discomfort

• Lower back pain → Change the position of the cushion to support it
  
  
• If your feet are swollen, sleep with your feet slightly elevated
  
  
• Heartburn → Sit upright
  
  
• Fetal movements are intense → Gently tell your baby, "It's time to go to sleep"
  
  

How to make the most of your nap

During pregnancy, you may not get enough sleep at night, so make good use of daytime naps.

Rules for effective naps

• The time should be no more than 20-30 minutes (if it is too long, it will affect your sleep at night).
  
  
• Finish by 3pm
  
  
• Even if you don't lie down completely, just resting briefly in a chair is effective.
  
  
• Set an alarm to avoid oversleeping
  
  

Tips for napping at work

• Even just 15 minutes during your lunch break can be effective
  
  
• I lay down on the desk and closed my eyes
  
  
• Use the break room or your car
  
  
• Make your colleagues understand and create a quiet environment
  
  

Support that partners can provide

Your partner's cooperation is also important for good sleep.

What we ask our partners to do:

• Ask for help when you need to go to the toilet in the middle of the night
  
  
• Ask for help adjusting pillows and cushions
  
  
• Get a foot massage or a back rub
  
  
• Ask for help creating a good bedroom environment (temperature control, lighting, etc.)
  
  
• Even if I wake up in the middle of the night, I can ask, "Are you OK?"
  
  

Good quality sleep is important not only for the health of the mother but also for the development of the baby.

Don't strive for perfect sleep, but try to gradually increase the number of days when you can say, "I slept well today."

Don't Bear It Alone | How to Find a Place and Someone to Talk to About Your Pregnancy Concerns

For those of you who don't know who to talk to

"I don't know who to talk to about these worries and concerns."

"I don't want to worry my family."

"Even when I talk to my friends, they don't understand because they haven't experienced it."

During pregnancy, you may feel confused by emotions you have never experienced before, due to changes in your body and anxiety about the future.

But you don't have to carry it alone.

In fact, there are more people and places available to support pregnant women than you might think.

The important thing is that there is no shame in asking for help.

In fact, it is best for the baby if the mother is healthy both physically and mentally.

Find someone close to you to talk to

Obstetrician-gynecologist and midwife

They are the closest person to you and the person you can rely on for professional support.

[What you can consult about]

• Concerns about your health (morning sickness, weight gain, blood pressure, etc.)
  
  
• Baby growth and health
  
  
• Fear and anxiety about childbirth
  
  
• Things to be careful about during pregnancy
  
  
• Relationship problems with partners
  
  

[How to give good advice]

• Make a note of any questions you want to ask before your appointment
  
  
• Don't hesitate to ask, "Is it okay to ask this?" and ask anything that concerns you.
  
  
• If you have any urgent concerns, please contact us by phone without waiting for your medical checkup date.
  
  
• If there is a midwifery clinic, they will be able to listen to you attentively.
  
  

Family/Partner

Because they are the people closest to us, it is important to rely on them wisely.

[Mother/sister (who has been pregnant)]

• Get advice based on real experience
  
  
• Earn empathy by saying, "That happened to me too."
  
  
• Hear real stories about childbirth and child-rearing
  
  

However, information varies depending on the era, so be sure to check with an expert for medical details.

【partner】

• Share your everyday worries and concerns
  
  
• Thinking together about hopes and plans for the future
  
  
• Request specific support
  
  

If they don't understand, try telling them that talking makes you feel better.

Friends and acquaintances who have been pregnant

If you have friends of your own age, you might find them more approachable:

• Share the latest pregnancy and childbirth information
  
  
• Hear stories of experiences in similar environments
  
  
• You can get information about specific products and hospitals
  
  
• You can easily complain to someone.
  
  

Utilize specialized institutions and public services

Municipal health center

Many of the services provided by local governments for pregnant women are free to use.

[Available services]

• Consultation when issuing a maternal and child health handbook
  
  
• Subsidies for prenatal checkups
  
  
• Maternity class (parents class)
  
  
• Individual consultations by public health nurses
  
  
• Dietary advice from a nutritionist
  
  
• Consultation by a psychological counselor
  
  

[How to consult]

• Telephone consultations (many municipalities accept consultations during the day on weekdays)
  
  
• Interview at the counter (often by appointment)
  
  
• Home visits (public health nurses will visit homes as needed)
  
  
• Online consultations (increasing recently)
  
  

Comprehensive Support Center for Child-Rearing Generation

These are organizations that provide comprehensive support from pregnancy to child-rearing:

• Comprehensive consultation regarding pregnancy, childbirth, and child-rearing
  
  
• Providing information on necessary services
  
  
• Cooperation and coordination with related organizations
  
  
• Creating an ongoing support plan
  
  

Mental Health and Welfare Center

Specialised counselling for mental health during pregnancy is available:

• Consultation for depression and anxiety disorders
  
  
• Consultation regarding drug therapy
  
  
• Counseling Services
  
  
• Family Support Programs
  
  

Take advantage of online communities and apps

Online community for pregnant women

There are many communities on the internet where pregnant women can interact with each other.

【merit】

• Consultations available 24 hours a day
  
  
• You can exchange information with pregnant women in the same week
  
  
• You can consult anonymously, so it's easy to talk about even sensitive concerns.
  
  
• Interact with pregnant women across the country
  
  
• You can read a variety of testimonials
  
  

[Notes]

• Always check medical information with a specialist
  
  
• Personal experiences don't necessarily apply to you
  
  
• Don't be overwhelmed by negative information
  
  
• Be careful with personal information
  
  

Pregnancy and childcare apps

There are also an increasing number of services that allow you to consult with experts via smartphone apps:

• 24-hour consultation service by midwives and public health nurses
  
  
• Casual consultation in chat format
  
  
• Providing information according to the number of weeks
  
  
• Community function for pregnant women with the same due date
  
  

Utilizing private services and counseling

Prenatal and Postnatal Care Center

Private facilities offering specialized care:

• Individual consultation with a midwife
  
  
• Massage and aromatherapy
  
  
• Nutritional guidance and meal services
  
  
• Relaxation Program
  
  
• A place for pregnant women to interact with each other
  
  

Clinical psychologist/counselor

If you have serious psychological problems,

Professional counselling is also an option:

• Pregnancy and childbirth counselor
  
  
• Marital relationship counselor
  
  
• Specialized treatments such as cognitive behavioral therapy
  
  
• Online Counseling
  
  

Doula (prenatal and postnatal supporter)

Non-medical support professionals throughout pregnancy and postpartum:

• Emotional support
  
  
• Providing information and supporting decision-making
  
  
• Support for daily life
  
  
• Support and guidance for partners
  
  

Emergency consultation

Symptoms that require immediate consultation

If you have any of the following symptoms:

Do not hesitate to contact a medical institution immediately:

• Severe or persistent abdominal pain
  
  
• Bleeding (especially fresh blood)
  
  
• Severe headache or dizziness
  
  
• Visual disturbances and numbness in the hands and feet
  
  
• Not feeling fetal movement for a long time (after the second trimester)
  
  
• Fluid loss, like water breaking
  
  
• Thinking about self-harm or suicide
  
  

24-hour consultation desk

• Emergency contact information for your obstetrician-gynecologist
  
  
• Local government nighttime and holiday medical consultations
  
  
• #8000 (pediatric emergency telephone consultation) *Consultations for pregnant women are also available depending on the area
  
  
• Psychiatric Emergency Information Center (Mental Health Related)
  
  

How to lower the psychological barrier to seeking advice

Eliminate the idea of being a nuisance

Many pregnant women

I feel hesitant and wonder, "Is it okay to ask for advice about something like this?"

But that's exactly what experts and counseling agencies are for.

Even if you have a small concern, seeking advice early can often prevent a major problem.

You don't have to be the "perfect mother"

There's no need to think, "I'm a mother, so I have to be strong."

If you feel anxious or have questions,

It's very natural.

In fact, with the right support, you can become a better mother.

Try a step-by-step consultation

If you feel hesitant to ask for serious advice straight away:

• Let's start with a simple question
  
  
• Try anonymous online counseling
  
  
• Ask your friends and family, "What should I do in this situation?"
  
  
• Just finding information about counseling agencies is the first step
  
  

Pregnancy is a time of major life change.

You don't have to carry it all alone.

There are lots of people around you who want to support you.

Be brave and start by taking a small step to seek advice.

You and your baby,

To help you live a healthy and happy life,


Let's get through this together with the people around us.

How to create your own healing time

Reset time with music, aromatherapy, and a bath

For those who think, "I can't make time for myself"

"Since I became pregnant, I haven't had a moment to relax."

"I'm so busy with work and housework that having time for myself is a luxury."

"I want to relax, but I don't know what to do."

During pregnancy, your physical condition will change and you will be preparing for the future.

Many pregnant women have busy days.

But the peace of mind of the mother

It's also the best gift for your baby.

Don't think that making time for yourself is selfish.

On the contrary, maintaining a balance between mind and body is a very responsible act.

Even if it's just 5 or 10 minutes, by creating your own special time,

It will give you peace of mind and reduce the stress of everyday life.

Even when you're busy, you can find time to relax

Even if you can't find a lot of time,

You can create small moments of healing in your daily life.

5-minute morning reset

Take advantage of the quiet time first thing in the morning when no one else is awake:

• Open the window for fresh air and take five deep breaths
  
  
• Place your hand on your belly and say "good morning" to your baby
  
  
• I pray in my heart that today will be a peaceful day.
  
  
• Apply your favorite scented hand cream to your hands and enjoy the scent.
  
  

Utilizing commuting and travel time

• On the train, I listen to soothing music or my favorite music.
  
  
• When walking, consciously look up to see the changing seasons and the colors of the sky.
  
  
• While waiting at a traffic light, relax by slowly rotating your shoulders and neck.
  
  
• In the car, I hum my favorite songs (and my baby listens along with me)
  
  

Work break time

• Do some light stretching at your desk for 10 minutes during your lunch break
  
  
• Sip warm, caffeine-free drinks slowly and savor the flavor.
  
  
• During a toilet break, say to yourself in front of the mirror, "Good work!"
  
  
• Look out the window and space out for a minute
  
  

10 minutes before bed at night

• Remember three good things that happened that day
  
  
• Rub your belly and tell your baby about your day
  
  
• Think of one thing you're looking forward to tomorrow
  
  
• Praise yourself by saying, "I did a good job today"
  
  

Calm your mind with the power of music | Recommended playlists by time of day

Music has the magical power to instantly change your mood.

During pregnancy, you can listen to music with your baby.

Remembering that you're having fun will make the time even more special.

Music to wake you up in the morning

Music to start your day gently:

• Natural sounds such as birds chirping and waves
  
  
• Bach's "Air on the G String"
  
  
• Ghibli movie music box edition
  
  
• Bossa nova flowing in a cafe
  
  
• Gentle classical guitar pieces
  
  

Music to support daytime activities

Music to lift your spirits while doing housework or light exercise:

• Disney's upbeat songs
  
  
• Nostalgic pop from the 70s and 80s
  
  
• Refreshing acoustic guitar songs
  
  
• Jazz Standards
  
  
• A calm song by your favorite artist
  
  

Relaxing music for the evening

Music to help you unwind and relax after a long day:

• Mozart's String Quartets
  
  
• Beautiful piano solo pieces (such as Chopin's Nocturnes)
  
  
• Fantastic melodies of Celtic music
  
  
• Healing music for meditation and yoga
  
  
• The sound of rain and babbling brook
  
  

Sleep Music Before Bedtime

Relaxing music to help you fall into a deep sleep:

• Lullabies for babies
  
  
• The sound of Tibetan singing bowls
  
  
• 432Hz frequency music
  
  
• White noise (a constant frequency sound)
  
  
• Classical music from a music box
  
  

Make your bath time a blissful and relaxing time

Bathing is a precious time during the day when you can have complete privacy.

Especially during pregnancy, use the power of warm water to reset your mind and body.

How to enjoy a bath at each stage of pregnancy

[Early pregnancy (~15 weeks)]

Morning sickness can make you feel unwell, so don't push yourself too hard:

• Set the water temperature to lukewarm, between 38 and 40 degrees.
  
  
• Avoid long baths and soak for around 10 to 15 minutes.
  
  
• If you feel unwell, leave immediately
  
  
• Refresh your mood with the refreshing scent of lemon and grapefruit
  
  
• A shower is enough, there's no need to force yourself to soak in the bathtub.
  
  

[Mid-term pregnancy (16-27 weeks)]

Once you feel better, enjoy your bath time to the fullest:

• A relaxing bath for about 15 to 20 minutes
  
  
• Enjoy the scent with bath additives and bath salts
  
  
• When your belly starts to become more noticeable, take the time to gently observe the changes.
  
  
• Light massage in the bathtub (gently rubbing the legs and arms)
  
  
• Listen to your favorite music on a waterproof speaker
  
  

[Late pregnancy (28 weeks and up)]

Relax in the bath when your belly gets bigger and movement becomes more difficult:

• Be careful when entering and exiting the bathtub, and use handrails and anti-slip mats.
  
  
• Use buoyancy to reduce strain on your lower back and back
  
  
• Rotate your ankles in the bathtub to relieve swelling in your feet
  
  
• Choose a relaxing scent to ease your anxiety about childbirth
  
  
• A special time to talk to your baby in the bathtub
  
  

Recommended bath products for pregnant women

[Bath additives made with natural ingredients]

• Epsom salt (magnesium sulfate): Relieves muscle fatigue
  
  
• Baking soda: softens skin and relieves itching
  
  
• Sea salt (no additives): Promotes blood circulation and has a relaxing effect
  
  
• Oatmeal: Gently protects sensitive skin
  
  

[Essential oils safe for pregnancy (mix 1-2 drops with bath salts)]

• Lavender: Relaxing effect, improves sleep quality
  
  
• Chamomile: Soothes skin inflammation and calms the mind
  
  
• Bergamot: Improves mood and reduces anxiety
  
  
• Yuzu: A scent familiar to Japanese people that soothes the soul
  
  

Special relaxation techniques in the bath

[Candle Bath]

Turn off the lights and take a bath by candlelight:

• The flickering flames stimulate the parasympathetic nervous system, creating a relaxing effect.
  
  
• If you use scented candles, you can also enjoy the aroma effect.
  
  
• Be careful with fire and install it away from the bathroom.
  
  
• LED candles are safe and can be used over and over again.
  
  

[Alternating hot and cold baths]

Bathing methods that promote blood circulation and have a refreshing effect:

• Soak in warm water for 3 to 5 minutes
  
  
• Get out of the bathtub and take a 1-2 minute break (to rehydrate)
  
  
• Repeat this 2-3 times
  
  
• Finish with a warm bath to warm your body.
  
  

*Do not overdo it during pregnancy and adjust your diet according to your physical condition.

Aromatherapy soothes the senses

Because scents directly affect the emotional parts of the brain,

It's an effective relaxation method.

How to use aromatherapy safely during pregnancy

[How to drip onto tissue paper]

The easiest and safest way:

• Put 1-2 drops of essential oil on a tissue
  
  
• Place it next to your pillow or on your desk to let the scent flow naturally.
  
  
• Carry it with you and enjoy the scent when you feel tired
  
  
• The low concentration makes it safe for sensitive skin during pregnancy
  
  

[Aromatic bathing with a diffuser]

• Ultrasonic diffuser for room-wide fragrance
  
  
• Start with half the usual amount of essential oils (1-2 drops).
  
  
• Limit use to short periods of time, around 30 minutes
  
  
• If you start to feel unwell, ventilate the room immediately
  
  

[Steam inhalation method]

If you have a stuffy nose due to morning sickness, we recommend:

• Pour hot water into the washbasin
  
  
• Just one drop of essential oil
  
  
• Place a towel over your head and inhale the steam
  
  
• About 2 to 3 minutes, within the range of effort
  
  

Recommended aromas for each problem

[Morning sickness and nausea]

• Peppermint: A refreshing scent to refresh your mood
  
  
• Lemon: Refreshing and effective against loss of appetite
  
  
• Grapefruit: Brightens the mood and reduces unpleasant food aromas
  
  

[For anxiety and irritation]

• Lavender: a classic calming scent
  
  
• Chamomile: A gentle floral scent that will calm you down
  
  
• Bergamot: Citrus for a bright and relaxing feel
  
  

[For sleepless nights]

• Lavender: Scientifically proven to promote better sleep
  
  
• Orange Sweet: A warm and soothing scent
  
  
• Ylang-ylang: A sweet floral scent that provides deep relaxation
  
  

[For tired minds and bodies]

• Geranium: Helps regulate hormone balance
  
  
• Frankincense: Promotes deep breathing and a meditative mood
  
  
• Sandalwood: Calms the mind and helps focus inward
  
  

Easy self-care | Massage and stretching

Easy massage you can do by yourself

[Hand massage]

5 minutes of relaxation you can do anytime, anywhere:

• Take a hand cream with your favorite scent in the palm of your hand
  
  
• Massage one palm into the other palm in a circular motion
  
  
• Massage each finger one by one from the base to the tip
  
  
• Rotate your wrists, then clasp your hands together and take a deep breath.
  
  

[Foot massage]

Also effective in reducing swelling during pregnancy:

• Sit in a chair and place one foot on the other knee
  
  
• Gently press the sole of your foot with your thumbs
  
  
• Rotate your ankles clockwise and counterclockwise 10 times each
  
  
• Gently rub your calves from bottom to top
  
  
• Finally, gently pull each toe.
  
  

[Neck massage]

When you're concerned about stiffness in your neck and shoulders:

• Gently press from the back of the neck to the shoulders with your fingertips
  
  
• Gently rub behind the ears and down the neck
  
  
• Slowly tilt your head left and right
  
  
• Move your shoulders up and down to improve blood circulation
  
  

Safe stretches for pregnancy

[Stretches you can do while sitting in a chair]

• Stand up straight and take 5 deep breaths
  
  
• Slowly tilt your head left and right (hold each position for 5 seconds)
  
  
• Roll your shoulders forward and backward (10 times in each direction)
  
  
• Ankle rotations (10 times in each direction)
  
  
• Place your hands above your head and stretch slightly (hold for 10 seconds)
  
  

[Stretches you can do while sitting on the floor]

• Sit cross-legged and keep your back straight
  
  
• Slowly twist your body left and right (within a comfortable range)
  
  
• Place your hands on the floor and bend forward slightly
  
  
• Place the soles of your feet together and gently move your knees up and down
  
  

Organize your mind with reading and journaling

Recommended reading during pregnancy

[Book genres with a relaxing effect]

• Poetry collections and short stories (that can be read in a short time)
  
  
• Essays (rediscover the small joys of everyday life)
  
  
• Pregnancy and childcare experiences (feeling reassured by the experiences of others in the same situation)
  
  
• Nature and animal photography (beautiful images that will soothe your soul)
  
  
• Hobby books (cooking, crafts, gardening, and other future pursuits)
  
  

[Ideas for creating a reading environment]

• Use cushions or pillows to create a comfortable position
  
  
• Have a hot drink ready to help you relax
  
  
• Keep the lighting moderately bright so that it doesn't strain your eyes
  
  
• Keep background music to a minimum or use a completely silent environment.
  
  

How to write a diary to calm your mind

[Gratitude Diary]

Write down three good things every day:

• Even small things are OK (e.g., "I had some delicious coffee").
  
  
• Kindness shown by others (e.g., "Someone offered their seat to me on the train")
  
  
• Changes in your body or mind (e.g., "I felt the baby move")
  
  
• Writing helps you notice the joys of everyday life
  
  

[Letter to a baby]

• Write down your current feelings to your baby
  
  
• Record your daily changes in physical condition and any fetal movements you feel
  
  
• Expressing love and expectations for your baby
  
  
• Leave it in a format that your child can read in the future
  
  

[Diary for sorting out feelings]

• Honestly write down your fears and worries
  
  
• Think about why you feel that way
  
  
• End with "But it's okay"
  
  
• Writing helps clear your mind and lighten your mood
  
  

Reset your mind with a digital detox

In today's world, there is an abundance of information, and we can become mentally exhausted without even realizing it.

How to maintain a healthy distance from your smartphone

• Set aside an hour a day to avoid looking at your smartphone
  
  
• Don't bring your smartphone into the bedroom
  
  
• Keep your smartphone in another room while eating
  
  
• Limit your social media time to 30 minutes a day
  
  
• Be careful not to look at too much negative information
  
  

Analog time-saver

• Write letters and diary entries by hand
  
  
• Draw or color pictures
  
  
• Handicrafts such as origami and knitting
  
  
• Staring blankly at the scenery outside from the window
  
  
• Take care of the plants in your home
  
  

Relaxing time with your partner or family

While time alone is important, spending time with loved ones is also nourishing for the soul.

Relaxing activities you can do with your partner

• Do some maternity yoga or light stretching together.
  
  
• Massage each other
  
  
• Walking while talking about the baby
  
  
• Listen to music together and play it for your baby
  
  
• Talking about future families
  
  

Fun for the whole family

• Family trips to hot springs and natural areas
  
  
• Enjoy a leisurely meal together
  
  
• Take family photos and make an album
  
  
• Go picking out baby items together
  
  
• Family thinks about the name of the newborn baby
  
  

How to create healing time for each season

Spring relaxation time

• Go see the cherry blossoms and other flowers (experience the beauty of nature)
  
  
• A walk in the fresh greenery
  
  
• Light dishes using spring vegetables
  
  
• Open the windows to let in some fresh air
  
  

Summer relaxation time

• Get some fresh air in the cool early morning hours
  
  
• Enjoy cold herbal tea or fruit water
  
  
• Reading or napping in the shade
  
  
• A light stroll to enjoy the cool evening air
  
  

Relaxing time in autumn

• Autumn leaf viewing and nature walks
  
  
• Warm up with a hot drink
  
  
• Homemade soups and stews
  
  
• Enjoy autumn reading
  
  

Winter relaxation time

• Relax in front of the kotatsu or fireplace
  
  
• Relax in a warm bath
  
  
• Making baby goods by hand knitting or crafting
  
  
• Warm your body with hot milk or ginger tea
  
  

Taking time for yourself to relax is not a luxury, it's a necessity.

The fact that my mother is calm,

It's the best environment for your baby.

Make time to take care of yourself, even if it's just a little bit each day.

By doing so, you can make your pregnancy period a richer and happier time.

You will be able to spend time there.

I wish you and your baby all the best.

Countering stress caused by physical changes during late pregnancy

Tips for staying comfortable with a big belly

"I never thought it would be this hard": The reality of late pregnancy

"My stomach feels heavy and it's hard to even climb the stairs."

"I wake up multiple times in the middle of the night to go to the bathroom and can't sleep properly"

"My back pain is so bad that it's difficult for me to do housework."

"I'm short of breath and get tired after just walking a little."

In the later stages of pregnancy (after 28 weeks),

As your baby grows, your body undergoes major changes.

"It wasn't this hard until the second trimester..."

Many pregnant women may be confused by this.

However, these changes are a sign that your baby is growing normally.

And knowing the appropriate measures

Relieves discomfort during the later stages of pregnancy,

It helps you prepare both physically and mentally for childbirth.

Don't endure it alone, rely on the people around you,

Let's get through this special time.

What changes happen to your body during the third trimester of pregnancy and why

Why does my body feel so tired?

There's a reason for all the changes your body goes through during the third trimester of pregnancy.

First, understand how it works,

You will understand why this is happening and be able to take action.

1. Rapid growth of the uterus

During the third trimester, your uterus grows to about 500 times its pre-pregnancy size:

• Pressure on the stomach and lungs makes it difficult to eat and breathe
  
  
• Pressure on the bladder, causing frequent urination
  
  
• Compression of the large intestine causes constipation
  
  
• Blood vessels are compressed, making it easier for leg swelling and varicose veins to occur
  
  

2. Hormonal loosening of joints

The hormone relaxin loosens up your joints in preparation for labor:

• Pelvic joints become loose, causing lower back pain and pubic pain
  
  
• Ankle and knee joints can become unstable
  
  
• Poor posture can lead to shoulder and neck pain
  
  

3. Increased blood volume and changes in circulation

• Blood volume increases by about 1.5 times, putting strain on the heart
  
  
• Poor blood circulation causes cold hands and feet and swelling
  
  
• Compression of blood vessels makes you more susceptible to hemorrhoids
  
  

4. Posture problems due to changes in center of gravity

• The protruding belly shifts the center of gravity forward
  
  
• You tend to arch your back to maintain balance
  
  
• This posture can cause back pain and lower back pain
  
  

Symptoms | Specific measures and self-care methods

Relief of lower back and back pain

Approximately 60% of pregnant women experience back pain in the later stages of pregnancy.

Don't hold back, take proactive steps to care for yourself.

[Ideas for everyday life]

• Do not carry heavy items (avoid items over 2 kg)
  
  
• When picking up something, bend your knees and squat down
  
  
• When standing up, do it slowly and gradually
  
  
• Avoid staying in the same position for long periods of time (change positions every 30 minutes)
  
  
• Avoid heels and choose shoes that are stable.
  
  

[Sleep tips]

• Place a pillow between your legs to stabilize your pelvis
  
  
• Place a cushion under your stomach for support
  
  
• Avoid sleeping on your back and sleep on your side (especially on your left side)
  
  
• When getting up, first turn onto your side and then get up
  
  

[Easy Stretching]

• Crawling on all fours, arching and curving your back (Cat & Cow)
  
  
• Stretch your calves by placing your hands on the wall
  
  
• While sitting in a chair, slowly rotate your hips
  
  
• Pelvic tilt exercises
  
  

Relief of shortness of breath and heartburn

This condition occurs when the enlarging uterus puts pressure on the lungs and stomach.

How to breathe easier

• Sleep with your upper body slightly upright (support your back with a cushion)
  
  
• Take deep, conscious breaths (inhale for 4 seconds, exhale for 6 seconds)
  
  
• Wear loose, non-restrictive clothing
  
  
• Walk slowly and take breaks when walking up stairs or slopes
  
  
• Use fans and ventilation to ensure fresh air
  
  

[Heartburn Remedies]

• Eat small meals 5-6 times a day
  
  
• Do not lie down immediately after eating, but stay upright for an hour
  
  
• Avoid highly acidic foods (citrus fruits, tomatoes, etc.)
  
  
• Avoid fatty and spicy foods
  
  
• Finish eating at least 3 hours before bedtime
  
  

Measures for frequent urination and urinary incontinence

It's one of the unavoidable symptoms of late pregnancy, but there are ways to deal with it.

[Countermeasures for frequent urination]

• Drink plenty of fluids during the day and less at night
  
  
• Avoid caffeine and diuretic drinks
  
  
• If you need to go to the toilet, don't hold it in
  
  
• When going out, check the location of the toilet in advance.
  
  

[Urinary incontinence prevention]

• Do pelvic floor muscle exercises daily
  
  
• Use incontinence pads for relief
  
  
• When sneezing or coughing, bend your knees and lean forward
  
  
• When lifting heavy objects, tighten your pelvic floor muscles
  
  

[How to exercise your pelvic floor muscles]

• Lie on your back or sit with your knees slightly bent
  
  
• Apply pressure as if you are squeezing your anus and vagina tightly.
  
  
• Hold for 5 seconds, then slowly release
  
  
• Do this 10 times x 3 sets, 2-3 times a day.
  
  

Measures against leg swelling and varicose veins

These symptoms, caused by poor circulation, can be improved with proper care.

[Measures to prevent swelling]

• Elevate your legs above your heart and rest for 10-15 minutes several times a day
  
  
• Maintain a low-salt diet
  
  
• Adequate fluid intake (1.5-2 liters per day)
  
  
• Avoid tight socks and shoes
  
  
• Frequent ankle exercises (toe raises, ankle rolls)
  
  

[Measures against varicose veins]

• Use compression socks (after consulting with your doctor)
  
  
• Avoid standing for long periods of time
  
  
• Avoid sitting with your legs crossed
  
  
• Light massage (gently from bottom to top)
  
  

Specific tips to make the movement easier

Tips for walking

• Take small steps and walk slowly
  
  
• Use handrails and walls to maintain balance
  
  
• Go up and down the stairs one step at a time without rushing
  
  
• If you get tired, take a break (don't hold back)
  
  
• Choose a flat and safe path to walk on
  
  

Tips to make housework easier

【cleaning】

• Use a lightweight vacuum cleaner or ask a family member to clean it for you.
  
  
• Clean while standing with a mop or floor wiper
  
  
• Avoid cleaning high places and only clean within reach
  
  
• Do a little each day, don't try to do it all at once
  
  

【laundry】

• Use a lightweight laundry basket with handles
  
  
• Carry wet laundry in small amounts
  
  
• When drying laundry, do not stand on a rack, hang it at a low position
  
  
• Use a dryer if possible
  
  

【cooking】

• Prepare a chair and cook while sitting
  
  
• Avoid heavy pots and use light cookware
  
  
• Actively utilize prepared and frozen foods
  
  
• When approaching the sink, work sideways
  
  

Precautions and tips when going out

How to choose your means of transportation

[When using trains and buses]

• Wear a maternity mark in a visible place
  
  
• Avoid rush hour travel
  
  
• Stand near the priority seats and ask for a seat if necessary.
  
  
• Hold on tightly to the straps and handrails
  
  
• Stand with your feet slightly apart in preparation for sudden braking
  
  

[When driving or riding in a car]

• Adjust the seat to the appropriate position (enough space between the handlebars and your stomach)
  
  
• Wear the seat belt so that it passes under your stomach and above your hips.
  
  
• Avoid long distance driving and take frequent breaks
  
  
• In the passenger seat, move the seat back to increase legroom.
  
  

Checklist of things to bring when going out

• Maternal and Child Health Handbook and Health Insurance Card
  
  
• Obstetrics and gynecology clinic card and emergency contact information
  
  
• hydration drinks
  
  
• Snacks and sweets (to maintain blood sugar levels)
  
  
• Folding chairs and cushions
  
  
• Replacement incontinence pads
  
  
• Taxi fare in case you get sick
  
  

How to deal with psychological stress

Countering frustration at being unable to move

I can't move around like I did before I was pregnant.

It's natural to feel frustrated or depressed.

[How to change your mood]

• Think, "Right now I have a big job to do: raise a baby."
  
  
• Focus on what you can do, not what you can't
  
  
• Remember that it's a "limited time" situation
  
  
• Cherish small accomplishments (e.g., "I worked hard today")
  
  

The courage to ask for help from those around you

• With a spirit of "mutual help" rather than "causing trouble"
  
  
• Be specific about what you want
  
  
• Expressing gratitude in words
  
  
• Let them know you can repay them in the future
  
  

How to deal with anxiety about childbirth

• Make a list of your concerns and talk to your doctor
  
  
• Attend parenting classes to gain accurate information
  
  
• Read and listen to birth experiences and do image training
  
  
• Tell yourself positive things like, "It's going to be okay"
  
  

Don't miss the signs of an emergency

During the later stages of pregnancy, you need to be especially careful about changes in your physical condition.

If you experience any of the following symptoms, do not hesitate to contact a medical institution immediately:

Symptoms that require immediate medical attention

• Severe or regular abdominal pain (possibly labor pains)
  
  
• Bleeding (especially fresh blood or clumps)
  
  
• Watery vaginal discharge (possible water breakage)
  
  
• Not feeling fetal movement for a long time (more than 12 hours)
  
  
• Severe headache, dizziness, and blurred vision
  
  
• Sudden weight gain or severe swelling
  
  
• Persistent vomiting and fever
  
  

The third trimester of pregnancy is certainly a difficult time,

At the same time, I was told, "I'll be able to meet my baby soon."

It is also a joyous time.

Don't push yourself too hard, take care of your body and mind,

Get ready for the big event of giving birth.

Your body is currently doing the miraculous job of growing life.

Don't forget how wonderful it is,

Enjoy the rest of your pregnancy.

Talking to the fetus to connect with the baby emotionally

The effects of stress reduction and attachment formation

"You haven't even been born yet, can you really hear me?"

"I feel kind of embarrassed talking to my baby"

"Am I really hearing voices? Does it mean anything?"

"I don't know what to talk about."

Many pregnant women have concerns about speaking to their unborn children.

I feel these doubts and embarrassment.

But don't worry.

Talking to the unborn baby has been scientifically proven to be effective.

It is a very important form of communication.

The baby in the womb

From around the 20th week of pregnancy, babies can hear sounds.

By around 28 weeks, your baby will be able to distinguish your mother's voice from other sounds.

And the effect of speaking is

Not just for the baby, but for the mother herself too


There are so many great things.

Fetal hearing development and evidence that the fetus can hear

Hearing development in babies in the womb

The baby's ears

How does it develop during pregnancy?

[16-20 weeks pregnant]

• The basic structure of the inner ear is completed
  
  
• Begin to feel the vibrations of sound
  
  
• May move in response to loud noises
  
  

[20-24 weeks pregnant]

• Be able to hear sounds clearly
  
  
• Always listening to the mother's heartbeat and blood flow
  
  
• You start to hear outside sounds (music, talking, etc.)
  
  

[After 28 weeks of pregnancy]

• Can distinguish mother's voice from other voices
  
  
• Responds to familiar music and voices
  
  
• Sense the difference between when your mother is relaxed and when she is stressed
  
  

Evidence that babies are listening

In fact, there's plenty of evidence that babies can hear:

• Playing music during an ultrasound scan can help stimulate baby's movements
  
  
• Fetal movement often increases when the mother talks to the baby
  
  
• Newborn babies stop crying when they hear music they were listening to while in the womb
  
  
• Babies just a few days old respond specially to their mother's voice
  
  
• Prefer the language they were exposed to most often during pregnancy over other languages from birth
  
  

The effects of talking to mothers and children

Effects on mothers

[Stress reduction effect]

Talking to your baby has great benefits for you too:

• Putting your worries and anxieties into words helps you sort out your feelings
  
  
• Feeling connected to your baby can help you feel less lonely
  
  
• Increased secretion of oxytocin (the love hormone)
  
  
• Increased positive feelings about pregnancy
  
  
• Eases anxiety about childbirth
  
  

[Development of maternal consciousness]

• Feel closer to your baby, who you can't see yet
  
  
• The realization of becoming a mother gradually grows
  
  
• Become aware of your baby's personality and reactions
  
  
• Be prepared for childcare after giving birth
  
  

Effects on babies

[Emotional stability]

• The mother's calming voice puts the womb environment into a relaxed mode
  
  
• Suppresses the secretion of stress hormones
  
  
• Stabilizes heart rate and has a positive effect on growth
  
  
• Tends to reduce night crying after birth
  
  

[Building the foundation for language development]

• Familiarity with the sound of your mother's voice fosters interest in language
  
  
• Facilitates language acquisition after birth
  
  
• Forming the foundation of communication skills
  
  

[Promoting attachment formation]

• A relationship with the mother is formed even before birth
  
  
• Recognizes mother's voice and feels a sense of security immediately after birth
  
  
• Facilitates a deeper parent-child bond
  
  

Effective speech content by time period

Talking to your baby during the early to mid-pregnancy period (up to 27 weeks)

At this age, hearing is still developing,

Focus on talking to the mother in a way that helps her relax.

[Basic greetings]

• "Good morning, baby. Let's do our best together today."
  
  
• "The weather is nice today. Let's go for a walk."
  
  
• "Good night, baby. Thank you for growing up healthy today."
  
  

[Daily Report]

• "I'm eating delicious food right now. It'll be good for the baby, too."
  
  
• "I'm a little tired from work today, but I can do my best because I'm with my baby."
  
  
• "Daddy's back. He seems to be saying 'good job' to the baby."
  
  

[Expression of affection]

• "I can't wait to meet the baby."
  
  
• "I'm so happy that he's getting bigger every day."
  
  
• "Because I care about the baby."
  
  

Talking to your baby in the late stages of pregnancy (from 28 weeks onwards)

At this stage, your baby will be able to hear sounds clearly.

Let's be more proactive and enjoy richer communication.

[Conversations where you can enjoy reactions]

• "Now you're moving! You're doing well!"
  
  
• "Is he pressing on my belly? Is he saying hello?"
  
  
• "You're moving around a lot today. Do you want me to play with you?"
  
  
• "It's quiet. Are you getting some rest?"
  
  

[Introduction to the outside world]

• "The birds are singing right now. What beautiful voices."
  
  
• "Can you hear the sound of the rain? It's a gentle sound."
  
  
• "I'm listening to music right now. Do you like it baby?"
  
  
• "It's a warm spring day outside. Let's go for a walk together when the baby is born."
  
  

[Childbirth and the future]

• "I'll see you soon. I'm looking forward to it."
  
  
• "Once the baby is born, I'll give you lots of hugs."
  
  
• "Mom and Dad are waiting for the baby to be born."
  
  
• Let's go for a walk together and read picture books.
  
  

Tips for more effective speaking

Tone of voice and speaking style

• Speak in a gentler tone, slightly higher than usual
  
  
• Pronounce slowly and clearly
  
  
• Speak with emotion and expression
  
  
• Avoid speaking too loudly and speak at a natural volume
  
  
• Singing makes babies more responsive
  
  

Timing and environment

• Talk to your baby when he or she is active
  
  
• Choose a quiet and calm environment
  
  
• Use it during relaxation time, such as in the bath or before bed
  
  
• Make it a habit to talk at the same time every day
  
  
• It's more effective if you put your hand on your stomach while talking.
  
  

Collaboration with partners

• Encourage your partner to speak up
  
  
• Singing and listening to music together
  
  
• I introduce him by saying, "Today it's Daddy's voice."
  
  
• Create an atmosphere where the whole family is preparing for the baby
  
  

How to relieve anxiety and stress through conversation

Be honest about your fears

It's okay if it's not perfect.

Communicating your honest feelings to your baby can help ease your mind.

• "I'm a little nervous today, but I'm with my baby so it's okay."
  
  
• "I'm worried about the birth, but I'm sure the baby will do his best."
  
  
• "I'm tired, but I want to get some rest for the sake of the baby."
  
  
• "I wonder if I'll be able to be a good mom? But I'm sure it'll be fine."
  
  

Positive words

• "We'll be fine."
  
  
• "Having my baby around gives me courage."
  
  
• "Let's get through this together."
  
  
• "Both my baby and I are getting stronger every day."
  
  

Relaxing conversation

• "Now, take a deep breath. This will give the baby fresh oxygen."
  
  
• "Go to bed early today and get plenty of rest."
  
  
• "It feels good to have your belly rubbed"
  
  
• Let's relax together in a warm bath
  
  

Solutions for when you feel embarrassed when speaking to others

Speak from your heart first

If you're embarrassed to say it out loud,

Start by speaking to yourself:

• "I'm thinking about the baby right now."
  
  
• "I'm glad you've grown up."
  
  
• "I hope you're born healthy."
  
  

Start with reading and singing

• Read picture books aloud
  
  
• I'll sing your favorite song
  
  
• Humming nursery rhymes and lullabies
  
  
• Read poems and short stories
  
  

Start as a "soliloquy"

• "What should I do today?"
  
  
• "My stomach is getting heavy."
  
  
• "I'm going to meet my baby soon."
  
  

How to keep a record of what you say

Audio recording

• Record your voice on your smartphone
  
  
• Tell your baby after birth
  
  
• Record family conversations together
  
  
• Keep a record of your growth
  
  

diary format

• Record daily conversations in a diary
  
  
• Record your baby's reactions as well
  
  
• I'll show this to my kids in the future
  
  
• Preserve as a precious memory of your pregnancy
  
  

Talking to a fetus does not require any special skills.

The important thing is to express your love honestly.

Don't try to choose the perfect words,

Tell your baby exactly how you feel right now.

The baby in the womb

Hearing your voice makes me feel loved.

And that talk will calm your own heart,

It will help you build your confidence as a mother.

Why not start spending special time with your baby right now?

It will surely become an irreplaceable memory.