Most partners want to help and have no idea how. They're told to be "supportive" — a word so vague it's useless. So they hover, or they over-research, or they go quiet because they're afraid of saying the wrong thing. None of that is what she needs.
Here's what actually lands, from years of sitting with couples.
Carry the invisible load
Pregnancy comes with a mountain of admin: appointments, forms, decisions, remembering which foods to avoid. Take some of it without being asked. "I've booked the next scan and put it in both our calendars" is worth more than a bouquet.
Be a calm body in the room
Her nervous system is doing a lot. Yours can be a place she borrows steadiness from. That means not matching her anxiety with your own, not catastrophising, and not minimising either. Somewhere between "it's all fine" and "this is a disaster" is the honest, grounded presence she can actually lean on.
Ask better questions
"How are you?" gets a reflex "fine." Try "What's felt hardest this week?" or "What would actually help right now — talking, or me just handling dinner?" Give her the choice instead of guessing.
And learn what's happening in her body, not so you can lecture her, but so you understand why she's exhausted at 6pm or weepy at an advert. Understanding lowers the friction between you.
None of this is grand. That's the point. The couples who arrive at birth feeling like a team didn't get there through one big gesture. They got there through a hundred small moments of one person saying, with their actions, you are not doing this alone.