The Two-Minute Hack That Melts Labor Fear On The Spot

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Feeling fear or anxiety hit out of nowhere during pregnancy? 😳 You’re not alone — but I’ve got a 2-minute birth-specific hack that melts fear instantly. This isn’t yoga, meditation, or chanting. It’s a nervous system reset that you can practice now, while pregnant, and use in labor too.

In this episode:

• How fear affects your labor and slows progress
• A real client story: Mariah’s transformation from panic to flow in early labor
• Step-by-step 2-minute hack to shift from fear → calm
• Why this works: nervous system regulation & oxytocin release
• How practicing now helps you trust your body during labor

💡 Pro Tip: This technique takes just 2 minutes, but it rewires your body to handle the waves of labor with confidence.

🎧 Stick around for the next episode where I reveal 3 massive lies about birth that are secretly stealing your confidence. You don’t want to miss it.

Resources & Links:

• Bump To Bundle Blueprint 
• Related episode on fear response in labor

Keywords: 17 weeks pregnant, pregnancy tips, labor fear, calm birth techniques, nervous system reset, birth prep, first time mom, pregnancy anxiety

Episode Transcript

(00:05):
Hi, I'm Stephanie Poole, founderand CEO of Birth Prep Academy.
I'm on a mission to helppregnant moms prepare for their
first hospital birth.
I'm sharing revealingconversations about what it
really takes to successfullytransition into motherhood.
So join me.
Here to discover things likewhat to expect in childbirth,

(00:27):
how to prepare for your birth.
We'll also talk aboutbreastfeeding and so much more.
I'm so grateful to share it allwith you right here on Oh Baby,
the podcast created for pregnantmoms preparing for their first
hospital birth.
Let's get started.
okay.
Quick question for you.

(00:47):
What's the very first thing thatyou do when fear hits you outta
nowhere?
Do you hold your breath?
Do you start panicking in yourchest?
Maybe your whole body just locksup.
Well, what if I told you thatthere's a two minute hack that
melts that fear on the spot, andit's not yoga, breathing, it's

(01:08):
not meditation, it's notchanting.
This is a birth specific resetfor your nervous system.
Stick with me because in lessthan 10 minutes you're gonna
walk away with the tool that youcan use in pregnancy and during
labor.
That'll literally flip theswitch from fear to calm.

(01:31):
And once you feel it.
You're gonna know, oh, my bodyalready has everything that it
needs.
Now, before I teach you thehack, I've gotta tell you about
one of my clients because sheactually tested this in real
life, in the middle of labor,and let's just say it changed

(01:52):
everything.
Her name is Mariah.
She was in early labor and hercontractions started stacking on
top of each other.
I mean, just back to back.
She was this close to a fullpanic attack, breathing fast,
shaking her brain justscreaming, I can't do this.

(02:16):
And honestly, this is whathappens to so many moms.
The fear response kicks in,right?
I talked about that in anotherepisode.
I'll link it below.
But that fear response kicked infor her.
Your body, it just goes intofight or flight, and suddenly
your cervix isn't openingbecause you are resisting

(02:38):
instead of allowing.
So here's what I did.
I guided her through this exacttwo minute reset that I'm about
to teach you, and I kid you not.
Within minutes, her shouldersdropped.
Her breath slowed, her wholeenergy shifted.
She went from fighting the wavesto literally flowing with them,

(02:59):
and her birth rhythm completelytransformed.
Okay, so let's talk about thishack.
Here's why it works.
When fear hits, it's yournervous system flipping into
what we call survival mode.
Now, that's not bad.
It's your body's way ofprotecting you, actually.

(03:20):
But in birth, that survival modeactually stalls labor.
So the goal isn't to pushthrough the fear.
The goal is to reset yournervous system so your body can
stay calm, safe, and open.
Here's the two minute hack.
Step one, the power exhale.

(03:42):
I want you to take a deep breathin through your nose and then
let it out slowly through yourpursed lip.
Like you're blowing out acandle, but stretch it out as
long as you can, and that exhaletells your body I'm safe.
All right, now step two is todrop your shoulders.

(04:04):
As you exhale physically, rollyour shoulders down.
Fear sits in your shoulders andin your jaw, by the way.
So releasing them unlocks thattension that literally affects
your pelvic floor.
All right, now step three, theanchor touch.

(04:24):
I want you to place your handover your heart or belly,
whichever feels grounding foryou.
Now this part isn't just woowoo, so don't skip over this.
I, I need you to kind of tune inand focus,'cause this stuff
really works, especially whenyou start stacking the steps.
When you touch your body orother people, right?

(04:45):
There are certain things thatyou can do to help release that
oxytocin.
Touch releases, oxytocin, yourbody's calm and connection
hormone.
The same one that actuallydrives contractions forward.
So that's why this step is soimportant.
Alright, now let's move intostep four, the final step, which

(05:06):
is to repeat for two minutes.
Do this cycle for two minutes.
Breathing slowly, shoulderssoft, hand anchored.
And within two minutes, yourbody shifts from panic to
presence.
And here's the wild part.
We know from research that itonly takes about 90 seconds for

(05:30):
an adrenaline surge to passthrough your system.
So the key here is not to keepfeeding it.
I want you to try this hack tohelp you ride out that wave so
that you can come out calmer,more centered and ready.
and here's what I want you torealize.
You are not just calming down.
You're actually reintroducingyourself to the woman.

(05:53):
Who can do hard things.
Let me say that again.
That panicked version of you isreintroducing yourself to the
woman who can do hard things,because once you feel your body
shift like that, fear doesn'tget to be the driver anymore.
You do, and listen, this isn'tyoga breathing.

(06:16):
This is specific nervous system.
Regulation is straight from mybump to bundle blueprint method,
and my clients swear by itBecause once you train your
nervous system now while you'repregnant, you don't have to
remember it in labor.
Your body just knows.
Okay.
So I want you to drop me acomment.

(06:36):
Let me know if you're gonna trythis hack today.
And once you try it, if you findit effective enough to actually
add As part of your labor plan,let me know.
Now if this two minute ha feltpowerful, you are gonna wanna
stick around because in the nextvideo, I'm exposing three
massive lies about birth thatare stealing your confidence

(06:59):
without you even realizing it.
And trust me, if you believeeven one of these lies, it can
completely change the way thatyour labor unfolds.
Go ahead and click that videonow.