3. Soothing Tools for Physical Relief

Heat and gentle sensory care can help relax your muscles and signal to your body that it’s safe to soften. What helps: A warm (not hot) bath A heat pack on your lower back or hips Resting in a dimly lit, quiet space

4. Use Breath to Stay Grounded

Even when Braxton Hicks aren’t painful, they can feel unsettling. Deep belly breaths can help regulate your nervous system and shift you out of “is something wrong?” mode. Try this: Inhale deeply through your nose, expanding your belly. Exhale slowly through your mouth. Repeat for 1–2 minutes, or until you feel your system settle.

Pregnancy Guide Week 22: Braxton Hicks Symptoms and Tips For Relief

WELCOME TO WEEK 22

Tight Belly? Here’s What Might Be Happening

This week, Ema explains how to recognise Braxton Hicks and shares simple ways to find relief when they show up.

Understanding Braxton Hicks

Braxton Hicks are often described as your body’s “practice contractions.” They’re usually short, mild, and irregular - different from labour contractions, which build in intensity and become more consistent over time.

You might feel a sudden tightening or hardening of your belly, a brief sense of pressure, or mild discomfort without real pain. These five simple strategies may help ease the sensation and reduce how often they show up.

Dehydration is one of the most common triggers for Braxton Hicks. Making sure you’re drinking regularly can often reduce how frequently they show up.

Try this:
Keep a water bottle nearby and aim for small sips throughout the day. Herbal teas and water-rich foods can help too.

Sometimes, simply moving your body can ease the sensation. These contractions often settle when you shift position, especially from sitting to standing or vice versa.

Try this:
If you’ve been lying down, take a short walk. If you’ve been on your feet, lie on your side and breathe deeply for a few minutes.

Heat and gentle sensory care can help relax your muscles and signal to your body that it’s safe to soften.

What helps:

A warm (not hot) bath
A heat pack on your lower back or hips
Resting in a dimly lit, quiet space

Even when Braxton Hicks aren’t painful, they can feel unsettling. Deep belly breaths can help regulate your nervous system and shift you out of “is something wrong?” mode.

Try this:

Inhale deeply through your nose, expanding your belly.
Exhale slowly through your mouth.
Repeat for 1–2 minutes, or until you feel your system settle.

Braxton Hicks should ease with rest, movement, or hydration. But if they become regular, grow stronger, or are accompanied by symptoms like bleeding or back pain, always contact your healthcare provider.

You know your body better than anyone. Trust what it’s telling you.