360° Motherhood Evolution

The Balance Ball

Aligning Body and Baby for an Empowered Birth

One of the simplest yet most powerful tools you can use during pregnancy is the balance ball (also known as a birthing ball or fitness ball). While it may look like just a piece of gym equipment, this round companion becomes a daily ritual of alignment, relaxation, and confidence-building in your journey toward a painless, intuitive birth.

Why the Balance Ball Helps You Change Your Mindset About Birth

Fear often creeps in when we think we’re not in control — especially when it comes to the position of our baby. The thought of a breech or transverse position can spark anxiety and feelings of helplessness. But your body is far wiser than you’ve been taught to believe. Using the balance ball daily can help you regain your trust in your own goddess design and your baby’s wisdom - the most powerful hormonal bond.


This exercise isn’t just physical — it’s mental and energetic reprogramming. Each bounce is a signal: “I trust my body. I trust my baby. I am safe.” Repeat this as a mantra or make your own according to your most stubborn fears. You can also practice visualizations of your perfect birth to make your dream as more real as possible into your brain. (As your brain does not make a difference between real and imagination and will always look for ways to make anything inside the mind come true).

How It Works

From around 28 weeks of pregnancy, your baby still has enough space to move and find their ideal position — usually head down (cephalic) for birth. The balance ball supports this natural process by using the force of gravity to encourage alignment.


Sitting on the ball and gently bouncing or doing circular hip rotations, or figure 8, helps:

-Open your pelvis

-Relax tight muscles

-Encourage baby’s head to move downward

-Reposition your uterus in a more favorable angle for baby’s rotation

-Release mental tension, helping you feel calm and in control


Even beyond 36 weeks, babies can still rotate — yes, even if you’ve been told there’s “not enough room.” The key is to keep your body mobile, open, and trusting.

Doing this exercise will totally eliminate your fear.

Your Daily Ritual

1.Sit upright on the ball, feet flat on the floor, hips slightly higher than your knees.

2.Start by bouncing gently for 5–10 minutes while breathing deeply.

3.Add small circular motions with your hips — clockwise and counterclockwise, figure 8.

4.Listen to soft music, affirmations and visualizations while you do this. (Use this time to connect with your baby.)

5.Practice daily, especially in the evening when baby is more active.


Mindset Tip While You Bounce

“My baby knows the way. My body is safe, open, and ready. I release all tensions.”


You will find more tips explained in detail in the eBook “Change Your Mind About Birth”.