The Third Trimester: What to Focus on When Birth is Around the Corner
- beyondbumpmamas
- Mar 15
- 3 min read
From the moment you found out you were pregnant, excitement, curiosity, and love filled your heart. You’ve been longing for the day you hold your baby in your arms. Now that you've made it to the third trimester, things are finally starting to feel real. Your belly is full and heavy, your hands and feet swollen, and you find yourself frequently making trips to the bathroom. You may be struggling to put on your shoes or even find a comfortable position for a good night’s rest. You might be thinking you’re ready to get that baby out of there, or be nervous for the birthing journey you have between you and a baby in your arms.
Mothers during this time are often preparing for the baby's arrival by decorating the nursery, finishing up tasks at work, cooking meals, and enjoying moments together with their partner before things change. There is no better time than the third trimester to nourish your body and rest when you can.
Many find the transition from an active pregnancy to the slower pace of the fourth trimester challenging. This shift, including spending more time at home, can feel isolating and unsettling. This is why preparing for rest and recovery during your third trimester is so important.
This is a time to balance your life and become present and aware with yourself. Stay in tune with your emotions and be intentional in your decisions for food, exercise, and rest. Here are some things you can integrate into your routine in your third trimester to experience a deeply healing, restorative, and nourishing birth and fourth trimester:
Practice Mindfulness Daily: Take a few moments daily to center your mind, body and spirit as you grow more in tune with your body and your baby. Notice each of your senses–what you see, hear, feel, smell, and taste? This simple practice will help ground you during pregnancy, labor and postpartum.
Move Your Body Intentionally: Dim the lights and play some music that supports the energy you need, and dance. Allow your body to reconnect and feel the music. If you feel the need for more support, use a birth ball and stretch with the music.
Practice Prenatal Yoga: Implement this early on in pregnancy if you are able. This will help you build your community while preparing your body for the demands of childbirth and postpartum recovery.
Prepare for Baby Feeding: If you plan to breastfeed, take a breastfeeding course and meet with a lactation consultant. If you plan to formula feed, research formulas and decide on which bottles you'd like. If you plan to combine the two, discuss with a lactation consultant about different options and setting goals.
Mentally and Emotionally Prepare for your Birth: Imagine what the journey of labor looks and feels like to you. What are you anticipating? What are your biggest worries and excitements? Take the time to journal through these thoughts and emotions, while letting go some of the need to control what may happen.
Take 20 minutes each day to do absolutely nothing: This is a challenge for many of us, but this practice will prepare you for the rest you will need to prioritize when you are in the early weeks of postpartum healing. Have snacks and water by your side, your phone in the other room, and only getting up to use the bathroom.
Learn About Babies: If you haven't already, consider taking a newborn care and/or postpartum preparation course to feel confident in the journey ahead. This should cover things like swaddling, feeding, burping, safe sleep, and safety. This will be a great bonding experience for you and your partner as you learn together!
The third trimester is not just about waiting for your baby, preparing the nursery, and not being able to sleep comfortably. This is a time for deep preparation and reflection–a time to rest and feel at home in your body and mind. By incorporating these practices into your third trimester, you’re not only preparing for your birth, but laying the foundation for a deeply nourishing postpartum experience. Listen to your body, embrace your intuition and give yourself the care you deserve throughout this final stage of pregnancy
If you would like to take your postpartum preparation even further, check out our Holistic Postpartum Plan Template for a restorative and life-changing postpartum experience.
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