Getting ready to have a baby is exciting! But you might be wondering how you’ll feel during labor. Some mothers choose medication to help with the pain, but there are a lot of natural ways to make yourself more comfortable while you’re in labor. Let’s explore some of them!
Deep Breathing
What is it? Take slow, deep breaths. These breaths can be guided by a meditation on your phone or by your doula/partner.
How do I do it? Breathe in slowly through your nose, hold for a moment, and then breathe out slowly through your mouth.
Why is it helpful? Deep breathing can calm your body and mind, making contractions feel less intense.
Thinking Calm Thoughts
What is it? Focusing on peaceful thoughts can help you relax. This is also known as a form of meditation.
How do I do it? Picture a calm place, like a beach or a forest. Imagine the sights, sounds, and smells. Ground yourself in the moment and focus on the “now”. Prepare ahead of time by writing out positive sayings, or affirmations, to think about when you are in labor.
Why is it helpful? Calming your mind can help you cope with pain. It can help you focus on something other than the discomfort you’re feeling.
Working with Water
What is it? Working with warm water by way of a warm bath or using a birthing tube can soothe your body and mind.
How do I do it? Prepare ahead of time by making sure your birthing location has a shower or tub. When you labor at home, have your support person take care of running you a bath or getting the shower set up.
Why is it helpful? Warm water can relax your muscles and ease pain. Bringing water into the picture adds a new feeling for your mind to focus on. Even if it feels neutral it can be a welcomed distraction from the waves of labor.
Gentle Touches
What is it? Think of back and foot rubs you may have been given in the past. These are gentle touches. Light pressure on specific parts of your body to help relieve pain.
How do I do it? Your partner or doula can apply gentle pressure to your lower back or hips while you are having a contraction to help ease some of the pressure you’re feeling.
Why is it helpful? This can distract you from some of the pain you may feel and help you relax.
Moving Your Body
What is it? Getting up and moving around during labor can help you feel more comfortable and help your labor progress. If you’re comfortable sitting or lying down, changing positions over time is another great way to move your body in a gentle way.
How do I do it? Try walking around, rocking with the support of your doula or partner, or swaying your hips. Work with your doula, nurses, and partner to change your labor positions.
Why is it helpful? Movement can help your baby move into a good position, making contractions more effective.
Remember, every person’s labor is different. What works for one person might not work for another. It’s a good idea to talk to your provider (doctor or midwife) and your doula about different pain management options. By learning these natural techniques, you can feel more prepared and confident when you go into labor.
To learn more about preparing for labor and birth, sign up for Mae’s free pregnancy and postpartum education series, Mae Mama Classes, and follow us on Instagram and Tiktok!