If you are in the second half of pregnancy you’ve probably noticed the muscles in your uterus tightening now and then. These irregular contractions are basically practice contractions, usually felt in the front of the belly, and typically not lasting more than 30 seconds. They’re commonly known as Braxton-Hicks contractions, named after the doctor who “first identified them.” Practice contractions are actually good for your body because they help to prepare your uterus and cervix for labor, even if there is no visible change in dilation or effacement.

You may find Braxton-Hicks contractions to be uncomfortable, but they can provide you with the opportunity to practice some relaxation and pain-relief techniques that you may also find useful during labor. One of the best ways to alleviate the discomfort of practice contractions, while simultaneously promoting healthy relaxation, is my favorite acupressure-inspired method - Emotional Freedom Technique (EFT). If you’re new to EFT, click here to familiarize yourself with the EFT process. 

If you are going to use EFT to help you with your Braxton-Hicks contractions first identify exactly what bothers you most about the sensation:

Is it a sharp ache or a dull, nagging feeling?

Is it a feeling of tightness?

Does it feel like a menstrual cramp?

Be as descriptive as you can when doing this.  It is important to very specifically identify one definite feeling or sensation to work on at a time.

If you are feeling tightness across the front of your belly and want to use EFT on it, repeat the following while you tap on the karate chop point (the middle of the outside edge of your hand): “Even though I feel this uncomfortable tightness across the front of my belly, I completely and deeply love and accept myself.”

As you tap on the rest of EFT points on your face and body, simply stay “tuned-in” to the tightening sensation and repeat a phrase to help you stay focused: “This uncomfortable tightness.”

Perhaps it isn’t the physical discomfort that bothers you most at all – it may be that you feel panicked or anxious when the practice contraction occurs because it reminds you of how scared you are of going into labor. Perhaps you feel out of control, powerless or unprepared. You may find that tapping on yourself while you are having a Braxton-Hicks contraction may stir up a windstorm of emotions – simply address each feeling, one by one, while tapping.

The following sample phrases are meant to inspire you to identify your own issues which, when properly tapped on, can help you feel emotionally stable and ready to enjoy your pregnancy. The following phrases are common emotional issues related to having practice contractions and to pregnancy in general, and they may or may not accurately describe your own personal underlying issues. Don’t feel obligated to use the exact wording used in the phrases – these are just some samples to get you started. You should always try to articulate, in your own words, exactly how you feel in the present moment.

1.Physical sensations

“Even though I feel this very strong tension across my abdomen, I completely love & accept myself.”

“Even though my stomach feels rock hard…”

“Even though I have dull pain in my lower front tummy…”

“Even though it kind of feels like my belly and back are getting a big, tight bear hug…”

 2. Emotions toward your body

“Even though I am frustrated with my body….”

“Even though I don’t want to deal with this right now….”

“Even though I’m sick and tired of being pregnant and uncomfortable…”

“Even though I hate being at the mercy of my practice contractions…”

“Even though I’m scared of this practice contraction, because it reminds me of the real thing…”

3. Fear of labor

“Even though this practice contraction makes me wonder whether or not I am going into labor…”

“Even though I don’t feel ready to have this baby…”

“Even though I’m scared that this might be pre-term labor…”

“Even though I’m afraid that labor will be painful…”

“Even though I feel powerless, like I won’t be able to handle labor…”

4. Fear of parenting

“Even though I’m scared that I won’t be a good mother…”

“Even though it doesn’t feel right to imagine myself with another baby…”

“Even though I am afraid I’ll end up making the same mistakes my parents made….”

5. Anything else that might come up

“Even though I don’t believe in EFT…..”

“Even though I am just plain worried… ”

“Even though it feels like I have to suffer through this all by my self….”

“Even though being pregnant makes me feel like I don’t fit in with my friends anymore….”

“Even though I am feeling guilty that I should have started my family when I was younger/older…”

Feel free to try out many different phrases before settling on one that feels right to you or simply start tapping on your pressure points when you notice the first inkling of a practice contraction. The tapping will encourage your body to relax and, in this relaxed state, your practice contraction should recede almost instantly – no affirmations or talking necessary.

Braxton-Hicks are usually infrequent and disappear quite quickly – even without EFT – so be aware that frequent contractions, even those that don’t hurt, may be a sign of preterm labor. If you have more than four contractions in an hour or any other signs of preterm labor: an increase in vaginal discharge or a change in the type of discharge (watery, mucus-like, or bloody — even if it’s pink or just tinged with blood); abdominal pain or menstrual-like cramping; an increase in pressure in the pelvic area; or lower back pain, especially if you didn’t have it before – call your practitioner immediately.

Of course, EFT can also be used while you are in labor.  Typically, women who use to EFT to clear away unresolved emotional issues, previous birth traumas and labor fears – are more comfortable during labor and less likely to experience complications like “failure to progress.”

To learn more about how EFT can be used for fertility, pregnancy, and birth click here to grab your free copy of "EFT for Pregnancy and Birth."