Pregnancy Guide Week 4: Navigating The Early Days Of Uncertainty

Q: 1. Choose a calming mantra

For when your feeling uncertain. Sit or lie somewhere quiet. Close your eyes if that feels comfortable. Take a slow breath and repeat softly to yourself: “I trust my body and my baby.” Other gentle options: “I’m doing the best I can.” “I trust the process.” Say it three times. Write it down. The goal isn’t perfection. It’s presence.

Q: 2. Breathe into calm

For when your feeling anxious. Set a timer for one minute. 1. Breathe in for 4 counts 2. Hold for 4 3. Breathe out for 6 Do this three times. Notice how your chest feels. You can do this anywhere: in bed, in the car, even in the middle of the night.

Q: 3. Anchor with your senses

For when your feeling overwhelmed. When your mind is racing, bring yourself back to the present by tuning in to what’s around you. Look around and name: Five things you can see Four things you can touch Three things you can hear Two things you can smell One thing you can taste It only takes a minute, and it works anywhere: in bed, in the car, on a walk.

WELCOME TO WEEK 4

Navigating the Early Days of Uncertainty

In this week’s video, Ema shares what’s happening in your body and how to feel grounded when everything feels uncertain.

Trusting Your Body in the Earliest Weeks

Whether you’ve just found out or are still waiting to test, early pregnancy can amplify every sensation and the uncertainty can feel like a lot, even when nothing looks different yet.

Try One of these Grounding Practices

You don't need a full routine to feel better - just one small, calming action can make a difference. Pick one that feels right for you and try it now.

For when your feeling uncertain.

Sit or lie somewhere quiet.
Close your eyes if that feels comfortable.
Take a slow breath and repeat softly to yourself:

“I trust my body and my baby.”

Other gentle options:

“I’m doing the best I can.” 
“I trust the process.”

Say it three times. Write it down.
The goal isn’t perfection. It’s presence.

For when your feeling anxious.

Set a timer for one minute.

1. Breathe in for 4 counts
2. Hold for 4
3. Breathe out for 6 

Do this three times.
Notice how your chest feels.

You can do this anywhere: in bed, in the car, even in the middle of the night.

For when your feeling overwhelmed.

When your mind is racing, bring yourself back to the present by tuning in to what’s around you.

Look around and name:

Five things you can see
Four things you can touch
Three things you can hear
Two things you can smell
One thing you can taste

It only takes a minute, and it works anywhere: in bed, in the car, on a walk.

Person holding a pen with text overlay about a naturopath's guide on feeling grounded in the early days.

*The content on this page is provided for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with any questions or concerns regarding your health or pregnancy.

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