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Anchoring in Labour and Birth
- Margaret Sommeling
- May 23
- 3 min read
A Simple Tool That Helps You Stay Calm and in Control
When people think about labour, they often imagine intensity, unpredictability, and strong sensations. But what if you had a way to bring yourself back to calm, focus, and confidence—even in the middle of it all? That’s where anchoring comes in.
What is Anchoring?
Anchoring is a simple mind-body technique. It’s about linking a feeling (like calm, safety, or strength) to a trigger (like a touch, sound, smell, or image).
Over time, your brain learns:“When I do this → I feel this.”
So during labour, when things feel intense, you can use your anchor to bring yourself back to a place of control and calm.
Think of it like your brain having a shortcut button.
Why Anchoring Helps in Labour
Labour is not just physical—it’s mental and emotional too. When you feel safe and relaxed:
Your body produces helpful hormones like oxytocin
Your muscles work more efficiently
You cope better with contractions
Anchoring helps you train your brain ahead of time, so when labour starts, your body already knows what to do.
Types of Anchors You Can Use
There’s no one “right” anchor. The best one is what feels natural to you. Here are five simple types:
Kinesthetic Anchors (Touch & Movement)
These use your sense of touch or physical action.
Examples:
Pressing your thumb and finger together
Your partner squeezing your hand in a specific way
Rocking your body or swaying your hips
Placing your hand on your heart
How to use it:Practice this touch while you’re relaxed—maybe during breathing exercises. Over time, your brain links that touch with calmness.
Auditory/Vocal Anchors (Sound & Voice)
These involve what you hear or say.
Examples:
Repeating a calming word like “soft” or “open”
Listening to a specific song or playlist
Your partner saying a phrase like “You’ve got this”
Low, steady humming during contractions
How to use it:Use the same sounds or words during practice sessions so they become familiar and comforting.
Olfactory Anchors (Smell)
Smell is strongly connected to memory and emotion, making it a powerful anchor.
Examples:
Lavender or peppermint essential oil
A familiar perfume
A calming balm or lotion
How to use it:Smell the scent regularly when you’re feeling calm or relaxed. Bring it with you to your birth space.
Visual Anchors (What You See)
These are things you look at to feel grounded and focused.
Examples:
A photo of someone you love
Affirmation cards
A calming image like the ocean
Soft lighting or fairy lights
How to use it:Look at your visual anchor during relaxation practice so your brain connects it with calm feelings.
Visualisation Anchors
This is about what you imagine in your mind.
Examples:
Imagining waves rolling in and out with your breath
Visualising your body opening like a flower
Seeing yourself calm, strong, and capable
Picture meeting your baby
How to use it:Practice these mental images regularly so they feel real and easy to return to during labour.
The Key to Making Anchoring Work
Anchoring isn’t something you try for the first time in labour.
It works best when you:
Practice regularly before birth
Pair your anchor with calm, relaxed moments
Keep it simple and familiar
The more you use it ahead of time, the stronger it becomes.
A Gentle Reminder
Anchoring doesn’t take away the intensity of labour—but it changes how you experience it. It gives you something to come back to. A sense of control. A feeling of “I can do this.”
And that can make all the difference.
If you’re reading this and thinking, “I want to feel more prepared than just hoping for the best,” you’re not alone.
In my birth preparation sessions, we don’t just talk about tools like anchoring—we actually practice them together, personalise them to you, and build a toolkit that feels natural and supportive on the day.
If that feels like something you’d benefit from, you’re always welcome to explore it at your own pace. No pressure—just support when you’re ready. 💛
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