Week 30: Almost there!
Image: @Jam.n.honey
Welcome to week 30 of the Happy Parents Happy Baby guide to pregnancy, birth and beyond.
This week we'll be covering:
We hope you enjoy it!
What is upbreathing and why do I need it?
Upbreathing helps us feel calm and relaxed. It slows the heart rate and encourages our bodies to produce oxytocin and endorphins, which make birth more efficient and comfortable.
That’s why we think it’s useful for everyone - whatever type of birth you plan to have!
If you’re planning a vaginal birth, upbreathing can be used in the first or ‘up’ stage of labour when you are having contractions / surges and your cervix is opening from 0-10cm.
If you’re planning a Caesarean / abdominal birth, upbreathing will help you feel calm and in control for example when you are on your way to theatre or whilst having your anaesthetic.
Here’s what to do:
Make yourself comfortable and close your eyes, relax your shoulders and your jaw
Take a slow, deep, breath in through your nose (count to four if comfortable)
Take a longer, slower breath out through your mouth (count to eight if comfortable)
Repeat this pattern of breath five times
This will take around one minute – the length of a surge (contraction)
Top tips:
If you can’t manage inhaling for 4 seconds and exhaling for 8 seconds then adjust to a pace which you find comfortable. Just try and keep the exhale slightly longer.
Make sure you return to normal breathing after the surge/contraction.
If you feel light-headed then slow down the breathing.
Your baby’s development in week 30
Size of a head of broccoli
Weighs on average 1.3kg
Around 41cm long
Now that your baby’s brain and fat cells can regulate its body temperature it will start to lose the fine hair (lanugo) that covers its skin.
The sucking reflex has also started to develop now and if you had a scan you might be able to see them sucking their thumb or fingers.
Your baby’s brain was smooth until now but from this week it will start to become more wrinkled which gives it more surface area to hold brain cells.
Week 30 Checklist
Make sure you have your MAT B1 form. This is the official paperwork which verifies your pregnancy and approximate due date of your baby. You need it to claim either Statutory Maternity Pay (SMP) from your employer or the Maternity Allowance if you’re self-employed or on benefits. Your GP or midwife should have given it to you from 20 weeks and in order to claim SMP you must tell your employer 28 days before you want your SMP to start.
Count kicks. Your baby’s movements are likely to change over the coming week as they continue to grow and space in your womb becomes more restricted. It is important to keep an eye on your baby’s pattern of movement so you are aware of any slowdown or reduction in their movement. If you are worried at all, speak to your maternity unit straight away.
Order your buggy. If you’ve not already decided on your buggy or bought it yet, it might be time to get a wiggle on. For popular brands there can be a bit of a wait for delivery and you will want your buggy to have arrived in time for the birth.
Spotlight on: Varicose veins
Each week we'll be delving into the common symptoms of pregnancy and bringing you top tips for managing them from our team of specialists and parent community.
Varicose veins
Varicose veins are an unwelcome symptom of pregnancy which can affect women in the later stages of pregnancy, when they get bigger. They’re caused when veins become swollen and usually affect the leg veins, although can also appear in the vulva. The extra blood that your body is pumping around puts pressure on your blood vessels, especially those in your legs, which have to then pump the blood back to your heart.
The reason you might also get them in your vulva is because of the pressure on your pelvic blood vessels from your growing uterus. Rest assured, they should get better once you’ve had your baby.
Some women may find that the veins cause their legs to itch or ache and may also be self-conscious about how they look.
What can I do to prevent or reduce varicose veins?
Try not to stand for too long and keep your legs elevated when sitting
Exercise is key - go for a walk every day and swimming is also thought to help
Don’t wear tight belts or socks and avoid tight-fitting shoes or stilettos
Try to put weight on steadily throughout your pregnancy
Do foot exercises to improve circulation around your feet and legs
Compression stockings may ease some of the symptoms
Varicose veins in your legs should shrink or disappear once you have had your baby. As with all things to do with pregnancy, some women will be more predisposed to getting them than others. If varicose veins run in your family then you may be more likely to get them. They’ll also pop out again if you have another baby.
We recommend you tell your GP or midwife about your varicose veins. There is a link between them and the risk of deep vein thrombosis (DVT) or blood clots which are very rare but can be serious.
Birth story of the week
This week we catch up with Marina from our Stratford antenatal classes who shares the positive birth story of baby Rhea.
“A planned c-section was not the preferred birth option for us but thanks to HPHB we knew exactly what to expect on the day and in the theatre, which gave us some certainty and a sense of control. Plus the breathing techniques we learned really helped me to calm down when the epidural kicked in and I was shivering (a common side effect).
“When I saw my baby at first, it was a sense of relief that everything with her was ok and we had a baby with 10 fingers and 10 toes :) My partner was with us in the theatre and got to cut her cord and hold her at the beginning, which was very sweet. After that, in the postnatal ward, we cuddled skin-to-skin for hours and this felt very special.”
Welcome to the HPHB community Rhea!
Treat of the week
This week’s treat benefits not only you but the environment too. Cheeky Wipes are soft re-usable wipes for sticky fingers and baby bums. They’re washable and made of soft natural materials meaning they’re gentle on your baby’s skin.
Products are based on suggestions from our specialists and community of parents. We may earn commission from shopping links.
Join our community
Happy Parents Happy Baby is here to support you through every step of your pregnancy, birth and parenting journey.
Connect with other parents-to-be and learn everything you need to know, by joining our award-winning antenatal classes.
That's all for now...
Thank you so much for joining us!
Have a great week.
Team HPHB x
Information you
can trust
Our articles are based on the latest-evidence based guidelines and scientific research and are written by our team of medical experts.
Coming up
next week
Pregnancy conditions to watch out for
Spotlight on: weight gain
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