“With every heartbeat, you and your baby are one step closer to a life-changing hello.”

You’ve made it to Week 34 of pregnancy, and you’re now just a few weeks away from meeting your little one. This is a time of both reflection and preparation—physically, emotionally, and practically. Your baby is nearly fully developed, your body is embracing its maternal rhythm, and your mind may be juggling to-do lists, nursery plans, and birth expectations.

Fetal Development at 34 Weeks

Your baby now weighs approximately 5.0 to 5.5 pounds (about 2.3 to 2.5 kg) and measures 18 to 19 inches long. Think of your baby being about the size of a cantaloupe! With only a few weeks left, the final touches are being added to your baby’s development.

• Lung Maturity: Your baby’s lungs are nearly ready for breathing independently, although they’ll continue to develop until birth.
• Central Nervous System: The brain and nervous system are undergoing rapid development, supporting body temperature regulation and reflexes.
• Fat Accumulation: Your baby is packing on fat to help maintain body heat after birth. This gives them that adorable baby chubbiness.
• Sleeping and Dreaming: Sleep cycles are more regular now. Some researchers believe REM sleep may mean your baby is even dreaming!
• Positioning: Most babies start to move into a head-down position around this time, readying themselves for delivery.

Your Body at Week 34

At 34 weeks pregnant, you’re likely feeling the physical toll of carrying your baby. Fatigue, backaches, and pelvic pressure are common, but they’re all signs that your body is preparing for birth. Your uterus now sits just under your ribcage and takes up a significant portion of your abdominal cavity.

• Shortness of Breath: Your expanding uterus pushes against your diaphragm, making it harder to take deep breaths.
• Frequent Urination: With the baby pressing on your bladder, bathroom visits may increase again.
• Insomnia: Discomfort, active thoughts, and nighttime bathroom trips can interfere with sleep. Try using a pregnancy pillow or practicing meditation before bed.
• Leaky Breasts: Some women begin to notice colostrum (early milk) leaking. This is perfectly normal.
• Swollen Feet and Ankles: Blood volume is at its peak. Elevating your feet and drinking lots of water helps reduce swelling.

Emotional Check-In

The emotional intensity of pregnancy may be increasing. You might find yourself swinging between excitement, nervousness, and even impatience. That’s okay. Birth anticipation brings up many thoughts—about pain, responsibility, love, and readiness.

Now’s a good time to nurture your mental wellness. Talk about your fears or hopes with your partner or doula. Keep a journal. Read birth stories. And remember: you are more prepared than you think.

Birth Plan and Hospital Checklist

Week 34 is a smart time to begin finalizing your birth plan and packing your hospital bag. While your baby may wait a few more weeks, having things ready will give you peace of mind.

• Birth Preferences: Vaginal birth, C-section, epidural, delayed cord clamping, skin-to-skin—write down what matters most to you.
• Hospital Bag Essentials: Include nursing bras, maternity pads, cozy socks, a robe, snacks, toiletries, charger, baby clothes, and going-home outfits for both of you.
• Important Documents: Pack your ID, insurance cards, and any birth plan paperwork.
• Support Person Plan: Make sure your birth partner knows what to expect, where to park, and when to be on standby.

Nutrition at 34 Weeks Pregnant

Your appetite may fluctuate, but your need for nutrient-rich foods remains strong. Focus on meals that are light but nourishing.

• Calcium: Your baby needs calcium for bone development—include yogurt, cheese, or calcium-fortified plant milks.
• Fiber: To help with constipation, eat leafy greens, beans, fruits, and whole grains.
• Magnesium: Helps reduce leg cramps—found in almonds, spinach, bananas, and dark chocolate.
• Omega-3s: Continue to support baby’s brain and eye development with flaxseed, chia, and low-mercury fish.

Exercise and Movement

Even light movement can help reduce discomfort, support blood flow, and prepare your body for delivery. Consider the following:

• Walking: A gentle walk daily can improve mood and mobility.
• Prenatal Yoga: Opens the hips, eases tension, and enhances breath awareness for labor.
• Pelvic Tilts: Relieves back pain and strengthens core muscles.
• Kegels: Strengthen pelvic floor muscles for a smoother recovery postpartum.

Signs to Watch and When to Call Your Provider

Contact your healthcare provider if you experience:

• Decreased fetal movement
• Severe or persistent abdominal pain
• Heavy vaginal bleeding or watery discharge
• Persistent headaches or blurred vision
• Regular, painful contractions before 37 weeks

Preparing Your Support Team

Your support network can include your partner, doula, family, and even friends. Now’s the time to clarify who will be with you during labor, who will help at home postpartum, and how household logistics will be handled during recovery.

Having support for cooking, cleaning, baby care, and your own rest can significantly impact your postpartum well-being.

Looking Ahead to Week 35

Next week, you’ll reach Week 35—where your baby’s weight gain picks up and labor preparation intensifies. Your journey is entering its final stretch. Be proud of how far you’ve come and continue to prioritize both your body and your heart.

Your pregnancy is unique, powerful, and unfolding perfectly, one week at a time. We’ll be here for Week 35, ready to support you every step of the way.