5 Ways to Connect With Your Baby Before They’re Born

There’s a common myth in our culture that the parent-baby bond begins at birth. But the truth is, it begins far earlier.

From around 18–25 weeks, your baby begins to hear your voice. They respond to the rhythms of your movement, the hormones pulsing through your bloodstream, and the energy of your nervous system. You’re not just growing a baby—you’re already in relationship with them.

Here are five simple, powerful ways to deepen that connection before birth:

1. Talk to Your Baby

Your baby begins hearing your voice between 18–25 weeks of pregnancy. The sound is muffled, but familiar. Speaking directly to them fosters connection, and it helps your brain associate pregnancy with relationship, not just physical change.

Try this:

Narrate your day, speak affirmations out loud, or simply say, “I love you. I can’t wait to meet you.” This is a foundational practice in many Hypnobirthing programs, including our Empowered Hypnobirthing™ Course.

2. Breathe With Your Baby

Your nervous system is your baby’s environment. When you use conscious breathing to regulate your own stress, you’re supporting your baby’s development and reinforcing a skill you’ll use during labor.

Try this:

Place your hands on your belly. Inhale for 4, exhale for 6. Imagine your baby breathing with you, riding each wave of calm.

3. Write to Them

Journaling isn’t just for you, it’s a love letter to your baby, your future self, and your journey through pregnancy. Expressing your thoughts builds awareness, deepens your connection, and helps regulate emotions.

Try this:

Start a pregnancy journal, even if it’s just a few notes each week. Write about how you’re feeling, your hopes for birth, or what you’re imagining as a new parent.

Want guided journal prompts? We include them in every module of our upcoming Empowered Hypnobirthing Online Course to help you emotionally prepare for birth and postpartum.

4. Move With Intention

Gentle movement is one of the easiest ways to tune into your body and your baby. Practices like prenatal yoga support alignment, flexibility, and relaxation—all while helping you feel connected to the little one you’re growing.

Try this:

During movement, place one hand on your belly. Breathe deeply. Move like you’re dancing with your baby, not just stretching for yourself.

If you’re looking for guided prenatal movement that, check out our in-person classes!

5. Visualize Holding Them

Your mind is a powerful tool. Visualization not only supports mental preparation for birth, it can also deepen your emotional bond with your baby. Many Hypnobirthing techniques use visualization to prime the brain for a calm, connected birth experience.

Try this:

Close your eyes. Picture your baby safely in your arms. Imagine their warmth, their breathing, the feeling of connection. Let yourself feel that love in your body now.

Visualization is a core pillar of our Empowered Hypnobirthing approach, woven into our guided audio tracks and relaxation exercises.

Bonding Is Birth Prep

You don’t have to wait until birth to feel connected.

Every breath, every word, every moment of stillness is a step toward a relationship that’s already unfolding.

No matter what is happening during pregnancy, or what your plans for birth are, these simple connection practices will support your pregnancy and baby’s wellbeing.