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Notes For Parents – Relax & Breathe

You have been directed here from your Notes For Parents email.

Here is a short Relax & Breathe exercise…

It is really easy for tension to creep into your body when you are busy, rushing around or feeling stressed and under pressure. We often don’t know it is there and I find that when I do my relax & breathe sessions, so many expectant parents say they didn’t even realise they were tense.

You can fit this in every day – it is simple, quick and effective and it is a great way to give you a bit of balance as well as to something just for you. My relax & breathe techniques are something that you can spend time doing and you can also benefit from using them for a few minutes wherever you are.

You can download this audio here to listen to as you need it.

Please don’t hesitate to get in touch if you have any queries.

Janine x

Janine Smith – a specialist in pregnancy, birth & early parenting
Pregnancy | Birth Preparation | Postnatal Sessions | Baby Massage | Weaning | Coaching

Simple steps for parent wellbeing

These steps for parent wellbeing are all about the small changes you can make to feel a bit better. None of these steps are new, I am not reinventing anything, they are a reminder of the small things you can do everyday to look after yourself because this is what can get lost when you are a parent.

breathe

Knowing how to use your breathing is your super power. It can help with anxiety, stress or panic, with aches and pains, it can give you more energy and it can give you focus and control.

write

Anyone who has ever had a consultation with me knows that I see a lot of benefit in writing things down. Worries seem way more manageable on a piece of paper and you can’t go far wrong with a good list. Anything that helps to clear the chaos in your head has to be a good thing!

eat

We all know that eating well is important but the junk can creep in. Trying to focus on eating healthily for you and cutting back on the treats could mean you are less sluggish and fed up. This can also be about eating regularly.

drink

We all know this as well and we all let it slip so I’ll keep it simple – drink more water!

slow down

Stress comes from doing too much, from juggling and from rushing around. It can help to identify just how much you are doing and taking the time to slow down, to do less and give yourself chance to de-stress.

relax

Make time to do what help you relax. It could be anything from a day out or a yoga class to a soothing bath or reading a book. Doing something for you matters.

It is also worth focusing on your body – are you carrying tension? Slow your breathing and relax your forehead, jaw, shoulders, hands, pelvic floor, legs and feet.

talk

It can really help to share how you feel with someone else – to think it through, to get support and strategies, to just be listened to.

This could be someone from your family or a friend, you might see a counsellor or you can talk to me if you need to focus on pregnancy, birth and parenting based issues.

move

If you enjoy exercise, you will benefit from making time for it because there’s every chance it will give you a much needed boost. Getting out for a walk can also have the same impact – you just need to make time for it to boost your mood and make you feel healthier.


There’s never a quick fix but identifying what you can do to look after yourself better can be crucial. Parent wellbeing matters because you have to keep it together and you can’t do this if you are running on empty.

Janine Smith, an antenatal & postnatal specialist
Personal Consultations and Workshops
Notes For Parents | Mother Cuppa Podcast

Personal Consultations

My practice specialises in 1:1 sessions with parents – this focuses on your need for information, support and reassurance about pregnancy, birth, your baby, being a parent and looking after you.

Pregnancy

Giving you the opportunity to ask questions, gather information and talk through decisions as well as any worries.

Birth Preparation Consultations

Tailored to you, these sessions provide a foundation of robust knowledge, strategies and skills you can rely on.

Baby Preparation Consultations

To better prepare for life beyond the birth of your baby.

Birth Debrief

To talk through and make sense of the birth of your baby

Postnatal Consultations

To focus on your family throughout the first year with your baby.

Consultations For Mums

For you, the person behind the parent, to work through different issues while balancing being a parent.

As an experienced practitioner, I am not here to tell you what to do – I am here to listen, to inform, to reassure and to provide an experienced perspective.

To find out more – send a message here.
Janine Smith | A specialist in pregnancy, birth and early parenting

antenatal practitioner

1. Your Pregnancy & Birth

Focusing on your pregnancy and your birth preparation

Giving you a foundation of robust knowledge, strategies and skills that you can rely on.

Pregnancy Consultation
Pregnancy sessions give you the opportunity to ask questions, gather information and talk through decisions as well as any worries. While pregnancy can be an exciting time, some women also feel isolated, unsupported and in need of a listening ear.

Antenatal Course
A thorough course based on experience, up-to-date information and proven practical skills to better prepare you for the reality of labour, birth and your new baby.
This course is not about birth or babies being easy, it is about having good knowledge, being at the centre of your care, managing any challenges and knowing what you can do.

Relax & Breathe
Brilliantly simple and effective breathing and relaxation skills to use during pregnancy and birth and with your baby.

Birth Preparation Consultations
Personal sessions for general preparation, as well as to focus on specific issues:
Relax & Breathe | Refresher | Birth Again | Induction | Caesarean | Homebirth

Beyond Birth Consultation
Personal sessions to focus on life after birth – your new baby, your recovery and looking after yourself in those first few weeks.

Online Courses
I have created an Antenatal Course and a Relax & Breathe course for you to go through at your own pace.

You will benefit from:
*a calm knowledgeable approach
*working with an experienced practitioner
*practical resources and downloads to use in pregnancy, during labour and when your baby is here
*ongoing information, support and reassurance

In addition, you will also have the opportunity to:
*develop your own birth plan with questions and strategies
*think about what you might need
*know what questions to ask
*know more about potential challenges and how to manage them
*have resources to reflect on the birth of your baby
*have a support network

Testimonials

“Before I went into labour I was pretty scared but it was ok. I knew to go with it, to work with my contractions. I was much calmer that I expected – your course was invaluable.”

“From antenatal care to support when baby is here, Janine is calm and supportive and she gives confidence when you doubt everything you do.”

With a qualified & experienced antenatal teacher

I have worked with parents since 2002 and, as a practitioner with professional training and experience, I am trusted to provide a balance of reliable knowledge, non-judgemental support and much needed reassurance.

My approach is not to tell you what to do – it is to listen, to provide you with the opportunity to ask questions, it is about providing ideas and information, helping you to formulate plans and to find what works for you.

To find out more please don’t hesitate to send a message.
Janine Smith | A specialist in pregnancy, birth and early parenting

Janine Smith – a specialist in pregnancy, birth & early parenting
Pregnancy | Birth Preparation | Postnatal Sessions | Baby Massage | Weaning | Coaching


And you can sign up for: Notes For Parents

2. Your Baby, Your Family

Providing postnatal support and sessions for those early days, weeks, months with your baby is one of my passions. As a qualified postnatal practitioner, I have worked with parents for a number of years. My practice is based on research, experience and the different needs of parents to provide you with good information, coping strategies and reassurance.

My role is not to tell you what to do or how to parent. I am here to listen, to provide ideas and perspective. With calm reassurance, I am here to help you with ongoing strategies and plans so you can find what works for you and your family.

All of my postnatal sessions are about small groups and 1:1 sessions with conversation, offloading, questions and easing isolation.

Postnatal Sessions

Postnatal Consultations
To focus on your individual needs as a parents with good information, support and reassurance:
new baby | baby sleep | being a mum | feeding | weaning | birth debrief | changing relationships | going back to work

Baby Massage
Welcoming, supportive and friendly groups with conversation and an opportunity to ask questions about all things baby and early parenting.

Mother Cuppa
Informal postnatal sessions with conversation, discussion, practical information and reassurance for mums with a baby

Birth Debrief
An informal session to talk through and make sense of the birth of your baby

Baby Sleep Consultations
Professional support with an experienced postnatal practitioner

Weaning
Taking the stress out of introducing solid food

Online Courses
I have created a Postnatal Course, a Baby Massage Course and a Weaning course for you to go through at your own pace.


You will benefit from:
*a calm knowledgeable approach
*working with an experienced practitioner
*notes, resources and downloads
*ongoing information, support and reassurance

In addition, you will also have the opportunity to:
*know more about potential challenges and how to manage them
*develop your own coping strategies
*think about what you might need
*know what questions to ask
*have a support network

Testimonials

“You enabled me to survive and to help me be me, the mum I am – not perfect but what felt right for me and for us.”

“Always on hand when I am stressed or worried. Janine is a wonderful listener and offers calm advice.”

“Janine was my absolute rock – she was there to answer all my questions, she reassured me, she gave me advice and she was brilliant support.”

With a qualified & experienced postnatal practitioner

I have worked with parents since 2002 and, as a practitioner with professional training and experience, I am trusted to provide a balance of reliable knowledge, non-judgemental support and much needed reassurance.

My approach is not to tell you what to do – it is to listen, to provide you with the opportunity to ask questions, it is about providing ideas and information, helping you to formulate plans and to find what works for you and for your family.


To find out more please don’t hesitate to send a message.
Janine Smith | A specialist in pregnancy, birth and early parenting

Janine Smith – a specialist in pregnancy, birth & early parenting
Pregnancy | Birth Preparation | Postnatal Sessions | Baby Massage | Weaning | Coaching


And you can sign up for: Notes For Parents