You are 33 weeks and 5 days

You may be learning breathing and relaxation techniques at prenatal classes, but practice them at home too.

44 days until your due date

Pain can feel much worse when you're tense and frightened, so teaching yourself to relax and stay calm helps. With around six weeks to go, you still have plenty of time to try out breathing and relaxation techniques for labor. Practice makes perfect, and it can take time to train your mind to relax at will, especially when you're in pain.

Spend a short time as often as you can, ideally every day, practicing your breathing. Close your eyes and slow your breathing, in through your nose and out through your mouth. As you breathe in, imagine your breath entering your body and relaxing you; as you breathe out, let go of pain and tension. You could involve your partner by having him breathe with you or count your breaths, a slow count of three or five for each inhale and exhale.

Some women practice while pinching their arm to simulate a contraction, although of course it won't feel exactly the same! Practicing calmly now will help you use the techniques effectively on the day.

Focus on

Nutrition: Fuel for fitness

Your need for nutrients is higher when you exercise, and higher still when you're pregnant, so this is no time for low-nutrient, high-calorie snacks. Before exercise, have a snack combining a complex carbohydrate and a protein. It's also fine to eat small meals and snacks throughout the day whenever you're hungry. Healthy snack ideas:

Half a bagel with two teaspoons of peanut butter
An apple or banana and a handful of raw almonds
A pear with two slices of Cheddar cheese
Carrot, celery, and cucumber sticks or breadsticks dipped in two tablespoons of hummus
Cottage cheese or cream cheese on two large crackers or whole-wheat toast

Explainer

Bananas before exercise

A banana is a great fruit to eat before exercising because it gives a slow, steady release of energy.

As a matter of fact

Japan's "manners squad"

If no one gives up their seat for you on public transportation, you're not alone. In Japan, however, a "manners squad" patrols trains to make sure young people vacate seats and offer them to those who need them.

This is general information based on NHS guidance, not medical advice, and every pregnancy is different. Talk to your midwife or GP about anything that worries you. If your baby's movements slow down or change, or you have bleeding, severe pain or leaking fluid, call your maternity unit straight away. In an emergency, call 999.

Nutrition: Fuel for fitness

Bananas before exercise

Japan's "manners squad"

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