Get your mind and body ready for giving birth. These practical tips tell you everything you need to do in preparation for labor and delivery.
On this page.
You Want To Be Prepared For Labor But It Can Be Overwhelming
I get it, we’ve all been there.
There’s so much to think about and so many decisions to make. If this is your first time not knowing what’s going to happen once your labor begins can be scary and that out of control feeling can quickly turn to worry and anxiety.
Thankfully there’s a lot you can do to prepare yourself for the big day. Use the time you have while you are pregnant wisely. Get educated, get relaxed, and get prepared.
I know it’s not always easy but your preparation for labor will help to calm those anxious thoughts, leave you feeling in control of what is to happen, and completely ready to meet your baby.
This post may contain affiliate links. If you click on a link and make a purchase I may receive a small commission at no extra cost to you.Mindful Pregnancy: Meditation, Yoga, Hypnobirthing, Natural Remedies and Nutrition – Trimester by Trimester
Before we begin, if you are really struggling with preparing for labor, don’t know what to expect, and have a lot of questions then this free prenatal class will ease your fears.
Hilary has been a labor and delivery nurse for over 16 years and her class is packed full of valuable information.
Check out the class here.
Hilary has been a labor and delivery nurse for over 16 years and her class is packed full of valuable information.
Check out the class here.
Mental Preparation For Labor
Mentally preparing for labor is extremely important. Knowing what to expect and what will happen when you give birth is going to put you at ease as the big day approaches.
Learn About What Happens During Labor
When preparing for childbirth you need to educate yourself as much as possible about what is going to happen during your labor and delivery.
Learning about the stages of labor will help to prepare you for what is to come. If you are worried about your contractions and what they are going to feel like then just remember that forewarned is forearmed. Knowing the types of labor pains you ca expect will definitely help to ease your fears.
Also read up on the signs and symptoms of labor that you should look out for. This was something I didn’t look into enough. I had no clue why I was throwing up at 2am for no apparent reason. I got quite a shock when my waters broke a couple of hours later. My baby was 3 weeks early, I wasn’t expecting it and I just wasn’t mentally prepared. Please don’t be me.
It’s also a good idea to be aware of things that could happen during your labor. Even though you may have planned extensively for your labor, things can change. You may need treatment, pain relief, or a procedure that you haven’t planned for. If you prepare yourself for every eventuality then things will be a lot smoother for you.
Discuss Your Options
Talking through your options for your labor and delivery with your healthcare professional is one of the most important things you can do in preparation for labor.
You will feel much more confident about what is to come and you will feel much more in control of the whole thing. Knowing you have choices will make you feel that this is not just something that is happening to you but that for the most part you are calling the shots and making decisions for you and your baby.
Talking about your options for pain relief during labor will help you to understand what is available to you. There is a lot more to pain relief than just having an epidural during labor. This is probably a good thing to know even if you are planning on going drug free. Your doctor will be able to explain each method of pain management so you are fully informed.
It may also help to talk to friends and family. Just remember that all of the decisions about your labor and delivery need to be yours. Try not be influenced by the opinions of others too much as you need to make choices that you are completely happy with.
A home birth may be one of the options you discuss with your health care provider. Ensure that you have all the knowledge you need to make an informed decision. Check out my home birth checklist here.
If you are having a c-section the procedure should be fully explained to you and you should take the opportunity to ask any questions you may have. When you are armed with all of the information you need it will make things much easier when preparing for a c-section.
Learn Relaxation And Breathing Techniques
Relaxation and breathing exercises can help to keep you calm before and during. Practicing meditation can help with the stress if you are worried about giving birth and put you in the right frame of mind for labor.
Breathing techniques such as Lamaze will help you to cope with the pain of your contractions during labor especially if you are planning a natural birth. This is something that needs to be practiced during your pregnancy ready for when labor begins so don’t leave it too late.
Think About What Might Give You Comfort
In your preparation for labor it’s a good idea to think about the environment that you are going to give birth in. Are there things that you want to take with you that may make you feel more comfortable? You may want to take a favorite pillow or blanket, or essential oils for smells that you find comforting.
Think about lighting and what else is going to be in the room. It may be possible to have unnecessary medical equipment removed to make the room less clinical and as cosy as possible. If you want to play any particular music during your labor ensure that you have your playlists set up ahead of time.
Take time to think about what will make the perfect environment for you to give birth and make sure you plan ahead so that everything is ready. Discuss what you will need with your partner and write a list. You can always ask your hospital or birthing centre if you are unsure about anything.
Let Go Of The Negative
Your labor is going to be much easier to get through if you don’t see it as something to fight against. Yes, it’s going to hurt but viewing the whole thing in a negative light is not going to help you in the long run.
During your pregnancy practice saying yes. Then when the time comes and each contraction hits instead of saying no to the pain say yes. Welcome each contraction as something positive that is getting you closer to your baby. Then you can go with the pain instead of fighting against it.
Birth Affirmations
Birth affirmations are positive phrases that you listen to or say to yourself to help give you confidence and reduce your fear during labor. They will help to inspire and calm you, and bring positivity to the birthing process.
There are many great lists of birth affirmations out there, or you could listen to audio and repeat each one. You could even write your own. Here are a few examples to get you started.
- I put all fear aside as I prepare for the birth of my baby.
- I accept the pain to welcome my baby into the world.
- My body knows how to birth my baby.
- I am focused on a smooth, easy birth.
- Every contraction brings me closer to my baby.
How To Prepare Your Body For Labor
Red Raspberry Leaf Tea
Red Raspberry Leaf tea is believed to help strengthen the muscles of your womb so they work better when you are in labor. This will help your labor to progress well and not slow down once it has begun.
It is recommended that when preparing for labor and delivery you should drink the tea from around 32 weeks starting with 1 cup per day and gradually increasing to 3. Always check with your healthcare provider before you start drinking it.
Prenatal Massage
Massage is great preparation for labor. During labor your body will have to go through a lot, you will need to be strong and flexible. Having a prenatal massage will help to relax your joints and muscles keeping them supple and improving flexibility.
Strengthen Your Pelvic Floor
Your pelvic floor muscles run from your pubic bone back through to your spine and play an important role in childbirth.
Strengthening your pelvic floor muscles will help you to effectively push your baby out and help to prevent urinary incontinence after the birth.
Kegel exercises will help to strengthen your pelvic floor. Tighten your pelvic muscles for a count of 3, then relax for 3 and repeat. If you are unsure which muscles to tighten then stop the flow of urine next time you have a pee. The muscles you use to do this are your pelvic muscles.
Prenatal Yoga
Prenatal yoga is excellent for helping to reduce any stress and anxiety you may have. The more relaxed you are when your labor arrives the better it will be for you.
It will also help to strengthen the muscles that you need to use for childbirth and help give you the stamina you will need to get through your labor.
There are many prenatal yoga classes available and it’s great way to meet other pregnant moms and make some new friends.
Perineal Massage
The perineum is the area between your vagina and your bottom. Massaging your perineum can help increase elasticity and reduce pain. It can also help you avoid tearing during the birth and can reduce your risk of needing an episiotomy.
A perineal massage works by loosening the muscles which will help you vagina stretch as your baby is born. Start at around 34 weeks and try to do it at least twice a week.
Daily Exercise
Having at least 30 minutes of exercise every day is good preparation for labor. Giving birth is going to take a lot of energy so you need to keep your fitness levels up.
Walking, swimming, low impact aerobics, and stationary cycling are all considered to be safe during pregnancy. Just make sure you check with your healthcare professional first and don’t overdo it.
Use An Exercise Ball
If you straddle an exercise ball and bounce a little, it will help encourage your baby to drop into a nice, low position ready for childbirth. It will also take the pressure off your pelvis.
You can also try rotating your hips while you sit on the ball. This can increase the mobility of your pelvis, which will make labor easier and help your baby to descend through the birth canal.
Get Some Rest
I know I’ve just told you to do a whole lot of exercise but as your labor gets closer you need to make sure that you have periods of rest too.
Labor is a marathon, not a sprint and you are going to need to reserve your energy for the big day. So try not to overdo it and indulge yourself with lie ins and afternoon naps.
Practical Preparation For Labor
Take A Prenatal Class
Taking a prenatal class will give you the opportunity to learn and practice birthing positions and techniques. You will learn useful ways of coping with the pain and what your options are so you can prepare to write your birth plan.
You and your partner will be able to focus on the birth and really prepare yourselves for the big day. You will also learn valuable skills for caring for your newborn. It’s recommended to start taking a prenatal class at around 30 – 32 weeks.
Pack Your Hospital Bag
You never know exactly when labor is going to begin so you need to have everything you will need ready ahead of time. Pack your bag about 4 weeks before your due date and put it somewhere that is easy to get to so you can just grab it as you head to the hospital.
Write a list of everything that you want to take with you. Cross each item off as you pack it so that nothing is missed. Write down any items that can’t be packed until the last minute and leave the list on top of the bag.
Write A Birth Plan
Writing a birth plan an effective way of communicating your needs and wishes during labor preparation. All of your healthcare providers will be able to read it and know exactly what you require and will be able to quickly meet your needs. Labor is not the time for long discussions.
Things to include in your birth plan:
- Pain relief requirements
- Who you want to be present at the birth
- Any positions you wish to use
- If you would like intervention if your labor slows down
- Would you like to use a birthing pool
- Would you like continuous monitoring of your baby’s heart rate
Take A Tour Of The Hospital
Taking a tour of your hospital or birthing centre will help you to become more familiar with the environment in which you are going to give birth.
Being familiar with your surroundings will help you to feel more comfortable and at ease about giving birth. Taking a tour also gives you a chance to ask any questions you may have.
Pre-register
Your hospital or birthing centre should allow you to pre-register ahead of time. It really is worth taking the time to do this. When you do go into labor there will be no hassle when you arrive.
If those contractions are coming fast, your partner is panicking, and you just want to get settled the last thing you will feel like doing is filling out a bunch of forms.
Make Arrangements For Older Children or Pets
If you have older children make sure you have childcare in place for when your labor begins. Labor is not the time to be rushing round trying to find a sitter.
Whether your children will be staying elsewhere or someone is coming to your home to care for them have a plan in place so everyone knows what they are doing. If your children are old enough make sure they know what will happen so they are fully prepared.
If you have any pets make sure you have organized care for them and have the numbers ready to call for whoever will be feeding/walking them.
Have A Clear Plan For When Labor Starts
You don’t want to be caught out when your labor begins. You should have a plan in place as your due date approaches so you know exactly what will happen no matter the time of day.
Make arrangements for your transport to the hospital or birthing centre whether it be your partner or a friend or family member who is taking you. Map out the route you will take and do a trial run so you know exactly how long it’s going to take you to get there.
Write a list of who you want your birthing partner to contact with news, so that nobody gets missed out and make sure everyone knows where your hospital bag is. This may sound a little like military operation but it’s worth it as you will want things to run like clockwork on the day.
Related Labor and Delivery Posts
That’s a whole lot of stuff to do! Write yourself a to do list, cross one thing off at a time and try not to get overwhelmed.
Although labor preparation may seem like hard work it’s going to be worth it.
