Through any challenging time, using affirmations is an effective strategy to control our mindset, reduce anxiety, and improve our overall ability to believe in ourselves. Mothers could use affirmations to help get them through the hardest days, as this job is the toughest one in the world. And it starts at the beginning — the very beginning. Birth affirmations are a way women can coach themselves and find the inner strength to endure labor and delivery.

What are Birth Affirmations?

Birth affirmations are personal statements you choose to help you endure the intense and painful labor and delivery experience. They are a mindfulness technique — you are training your brain to focus on your strength.¹ And how capable you are. And how you are, in fact, ready for this and that you will get through it.

Positive birth affirmations might include statements like “My body is strong” and “Every contraction brings me closer to my baby.” But it’s truly up to the mother to decide what types of messaging will resonate with her and effectively reduce negative and sabotaging thoughts.

Birth can be grueling, and mothers often feel defeated when things don’t go as planned. (Because babies don’t always follow birth plans as they make their way into this world. They are already letting us know that they run the show!) That’s why having a few positive words of encouragement for labor and delivery in your proverbial “back pocket” (likely just written down somewhere where you can see them easily or even saved in your phone) might be just the trick you need to get through that final push.

7 Benefits of Birth Affirmations

The true benefits of birth affirmations will vary from mother to mother, but in general, they serve to calm the mind and recenter your focus so you can find the inner strength you need to keep going.¹ Here are some potential advantages of using birth affirmations:

1. They Can Foster a Connection With Your Body and Your Baby

By training your mind via birth affirmations, the mother will continuously center herself around what her body is doing and how two lives are coming together to achieve something that is heroic and miraculous.

2. They Can Help You Feel Empowered and Believe That, Yes, You Can Do This

Sometimes, especially when we’re really far into the labor and delivery process, moms need a boost of confidence, as we can feel defeated by exhaustion and pain. Positive birth mantras empower us to believe that we are stronger than we realize and still have the energy to continue. The emotional support provided by affirmations helps solidify a feeling of competence in the mother.²

3. Birth Affirmations Can Help with Pain Management

Pain management, in general, can often be managed via mindfulness techniques like repeating birth affirmations to oneself.^1,3 Labor and delivery is definitely a painful experience in which such mindfulness training can be very effective because the pain during childbirth serves a function — it lets us know what our body is doing — and we must be in tune with the pain. However, taking slow, deep breaths, picturing certain images in the mind, and repeating positive birth affirmations over and over can help us cope and work through the pain.^3,5

Affirmations “are not intended to ‘fix’ or solve your pain,” Psychology Today explains. “The practice keeps your attention in a powerful place and your brain can create new circuits in response. However, it is also important to allow yourself to feel the mental or physical pain before you redirect.”⁴

4. They Can Help You Feel More in Control

One of the hardest parts of labor and delivery for me was the lack of control and not knowing how it would all go. And while, yes, it’s true that there are some things we have to leave up to the powers that be (and let baby run the show!), positive birth affirmations can help us remember that we can control our mindset.

5. Birth Mantras Help in Reducing Stress

Stress tenses the body, prolonging labor and releasing stress hormones called catecholamines. Stress hormones suppress oxytocin, the hormone that gets your uterus contracting. Less oxytocin means a slower, longer labor that might need to be augmented with Pitocin, a synthetic oxytocin.⁶ It is hard to relax when the body is in pain, but training the mind to be calm is one way to help fight those stress responses as painful contractions hit.

But mindfulness techniques (like telling yourself positive affirmations over and over or seeing them written on the wall where you can read them throughout the labor and delivery process) can help reduce stress and increase the likelihood that birth will go according to plan.

6. They Lead to Reducing and Releasing the Fear of Labor and Delivery

With my first child, I was scared of what would happen to my body through labor and delivery and if my baby would be okay. Like stress, fear can cause the body to tighten and tense, making for longer labor, and anxiety or nervousness in pregnant women increases the risk of dystocia (difficult or obstructed birth).⁷

Birth affirmations remind the fearful mother, especially if this is her first experience through labor and delivery, that she is strong, capable, and can handle whatever is coming her way.

7. They Reduce the Likelihood of Unwanted Medical Interventions

Many pregnant mothers desire a birth with limited or no medical interventions, and positive birth affirmations can help achieve that by keeping the mind and body more calm and the mother more focused on what she needs to do. Having delivered three babies, I know first-hand that the longer labor takes, the more likelihood of medical interventions. Doctors want to get that baby out to minimize the stress labor can put on both the mother and baby. Relaxing your body and mind might help your labor move along more quickly and reduce the chances of medical interventions.²

How To Use Positive Birth Affirmations During Your Labor

One way to use positive birth affirmations during labor is to memorize key phrases you believe will help you endure the process best. Repeat them and consider asking your support person(s) in the room with you to say them as well.

You also might consider writing them down onto affirmation cards or hanging them on the wall where you can see them easily through all phases of your labor. Another option is to have your birth affirmations on a recording of some kind where you can hear them through a speaker in the room or even headphones if you prefer a softer, more personal connection.

But most importantly, as the mother, you need to be all-in. In my experience, birth mantras will only work if you’ve chosen statements that resonate with you, that you’ve practiced through your pregnancy, and that you embrace with your whole being. Jotting down a few motivational sentences on your way to the hospital isn’t going to cut it — utilizing birth affirmations means figuring out what works for you, knowing what you need to hear when things are really, really hard, and practicing saying them to yourself over and over until you believe them.

25 Labor Affirmations To Consider Using

Labor affirmations come in all forms, and finding a list that truly resonates with you is important. I need to hear that I am strong and can do hard things. What do you need to hear when things are challenging for you? Here are some examples of labor affirmations and birth mantras:

1. My body knows how to give birth.

2. I trust my body.

3. My body is strong.

4. I can do this.

5. I am ready for this.

6. I trust that my baby’s birth will happen when needed.

7. I accept that my baby’s path to being born is right.

8. I relax my body so that my baby can relax.

9. I breathe deeply and calm my mind and body.

10. My body is doing its job.

11. I find more strength with each inhale and release pain with each exhale.

12. I will meet my baby soon.

13. Each contraction brings me closer to my baby.

14. This pain is temporary.

15. I am stronger than the pain.

16. I have the power and strength to birth this baby.

17. I am proud of how strong I am.

18. I am brave.

19. I am safe. My baby is safe.

20. I can do hard things.

21. I can let my body take over and do what it needs to do.

22. I am doing my best and doing an amazing job.

23. I know I can do this because I’m already doing it.

24. This is our journey together — mine and my baby’s. And we’re doing it.

25. Women all over the world are doing this right now too. We’re all in this together.

There are endless options for birth affirmations that might resonate with you. Learn what works for you through other stressful moments in your life and start compiling mantras to consider as you near labor and delivery. Soon, you’ll have your list ready, packed neatly in your hospital bag, or taped to the wall in your delivery room. You got this, Mama. You are strong and brave.

Your labor experience isn’t always the way you expect it to be. I’ve given birth to five babies, including twins, and had an emergency Cesarean section. I have also delivered thousands of babies as a nurse midwife. Each delivery was different. I’ve made a list of things I wish I had known when I gave birth to my two oldest before I was a nurse. I’ve also included things my patients have said they wish they had known to prepare better.

Things I Wish I Knew Before My Labor Experience

Here are 14 things I wish I knew before my labor experience and things other women said they wish they knew before theirs.

1. Hospital Bag

It’s called a hospital bag because it’s not a suitcase! You don’t need to bring half your wardrobe, entertainment center, or kitchen appliances. Many expectant mothers haul way too much stuff to the hospital. Remember, you must move your belongings from triage to your labor room and again to postpartum.

A checklist can help you determine what to pack for your labor experience. Only bring your bag to the hospital once you know they have admitted you. Your support person can grab it for you.

2. False Labor

You may go to the hospital for labor and be sent home. It happens a lot! False labor contractions called Braxton Hicks can be confused for labor.² Some women may visit the hospital several times before they’re admitted. You may also be sent home if your contractions are labor, but it is still very early.

Real labor contractions have the following characteristics:^1,2

• Come at regular intervals
• Getting closer together
• Last 60-90 seconds
• Continue even when you rest or change positions
• Become stronger with each one
• The pain usually starts in the back and moves to the front
• There is often a bloody mucus discharge called bloody show

3. Birth Plans

Birth plans need to be renamed to birth preferences. It’s impossible to plan your birth. So many things can happen. You only know what you will want in labor once you are experiencing it.

It’s great to have ideas about how you would like to labor in a perfect situation. Writing out your thoughts helps you organize and communicate your wishes to your partner and healthcare team. Studies have found that women have more positive labor experiences when having a birth plan.^3,4

However, keep in mind that you cannot plan for things such as:

• How your baby tolerates labor
• If you are exhausted or sick when you go into labor
• Back labor
• Prodromal labor
• Induction of labor
• Complications

The most important thing to plan for is that unexpected things will happen. The main goal of any plan should be the safety of you and your baby.

4. Get Out of Bed

Labor is easier if you can get up and move. Getting out of bed can help you have:⁵

• Faster labor
• Increased comfort
• Increased likelihood of giving birth vaginally
• Better sense of control
• Decreased need for pain medications

5. Get in the Water

One of the best places out of bed to labor is in the shower or tub. Being in the water has many advantages, including:⁶

• Decreased need for pain medications
• Promotes relaxation
• Increased energy
• More efficient contractions
• Improved blood circulation
• Decreased anxiety
• Reduced stress-related hormones

Many women don’t want to move once they are in bed. But they are much more comfortable once they are up, especially in water. I’ve repeatedly seen stalled labor pick up pace with movement and time in the water.

6. Support

You will need support, but possibly not how you thought. Maybe you have gone to birthing classes with your partner and read about coping with labor pains. You may imagine that you want massages and foot rubs. Then contractions hit, and you don’t want anyone to touch you.

Discuss how your partner can support you through labor and be prepared for various support techniques. If you have many options, you will find what works for you when the time comes.

7. Your Body is in Charge

During the labor experience, your body is in charge. You cannot stop or pause contractions. The different sensations you feel may be new and overwhelming. At times, you may feel out of control.

When I had my first baby, I imagined being calm and focused. I ended up screaming my baby out. The labor was very fast. I felt I didn’t even have time to come up with an idea of coping before the next wave started. After my daughter was born, I remember thinking, “Wait! I didn’t even get a chance to do my breathing techniques.”

8. Pushing

Pushing is usually hard work. At some point during their labor experience, most women will say, “I can’t do this! But somehow, you will. You will dig deep and find the strength and courage to push your baby out.

The pushing stage can be long. It is normal to push for up to three hours with your first baby and up to two hours when you have had a baby before.¹⁴ However, it usually takes much less time.

Even with an epidural, the urge to push is often intense. But some women don’t feel that urge and must learn how to bear down. I have heard many women say it was a relief to be able to push after going through labor. They could finally do something with the contractions.

9. Birthing Positions

The traditional position for pushing is on your back with your legs pulled back. While this position works for many women, there may be better options for your labor experience. Talk with your healthcare team and try different positions.

Any position where you are upright will allow gravity to help. When you are vertical, your pelvis has more room to open. When squatting, the bottom part of your pelvis has about 20% more space. Contractions are stronger and more effective, and women often find being upright more comfortable.⁷

Other positions that are beneficial are side lying and hands and knees. Side-lying can decrease your risk of tearing and make you more comfortable. Hands and knees allow your pelvis to open in all directions and may reduce tearing.⁷

10. Labor and Birth are Not Like TV

Birth does not fit neatly into 30 minutes like it does on TV. There are often hours of just waiting or working through contractions. The average first labor lasts 12 to 24 hours, from the first mild contractions to having your baby in your arms.⁹

Birth is often messy. Losing up to 500 ml of blood with a vaginal birth is normal.⁸ That is equal to about 2 cups of blood. Amniotic fluid, pee, poop, sweat, and vomit may also be present.

Birth is often noisy. Women make various noises during the labor experience, from moaning to grunting to screaming.

11. Delivering the Placenta

Your baby is finally in your arms. You cry happy tears that you are through with labor. But wait! You aren’t done yet. You still must deliver your placenta. It is normal to take up to 30-60 minutes after a vaginal birth.¹⁰ It often comes out within a few minutes.

Fortunately, your placenta is soft, not like your baby’s head. You may push a time or two to deliver it, but it’s nothing like pushing out your baby.

12. Stitches and Ice Packs

Okay, so now you are finally done. Not so fast! Between 53% and 79% of vaginal deliveries will result in some tearing.¹¹ Those tears, or lacerations, usually need to be repaired. In my experience with labor, repairs can take three to four minutes to over an hour.

The good news is you have a new baby to hold and distract you. Your doctor or midwife will make you as comfortable as possible with the epidural you already have or by injecting local anesthetic.

Ice packs for your perineum after delivery will become your best friend. Using ice packs decreases your pain and swelling.¹³

13. Uterine Massage

Heads up. Nothing is comforting or relaxing about uterine or fundal massage.

As part of your labor experience, your nurse will check frequently to ensure your uterus is firm after birth. These checks are done by massaging your uterus through your abdomen. Massaging your uterus helps it to contract and decrease bleeding.¹² This all sounds great, but it is not comfortable. It can be pretty miserable.

The best approach is to do your best to relax and take slow, deep breaths. If you fight the process, it will take longer and be more uncomfortable.

14. Your Nurses

Your labor and delivery nurses will be your biggest cheerleaders, educators, supporters, and comforters. Most parents are surprised at how much their labor nurses do for them.

If you appreciate your nurses, give them a thank-you note, treats, or another token of appreciation. Nurses cherish thank-you cards. I know many nurses who keep every one of them forever.

Every labor experience is different. No matter what, there will be surprises. There will likely be even more than a list can count, but be flexible and know that you can tackle whatever may come your way.

None of my five babies ever liked to be shushed to sleep. Instead, deep humming was their preferred noise. They would lay their heads on my chest, finding comfort in the vibrating guttural sounds and the beat of my heart. Turns out, there is something to be said for this type of noise-making or vocal toning.

Vocal toning and breathing techniques can help induce calm, ease anxiety, and distract from pain and prove beneficial in labor.¹ If you’re looking for how to ease contraction pain, using vocalization in labor is helpful. Read on to discover how the pelvic floor, diaphragm, and vocal cords perform.

Your Pelvic Floor, Respiration, and Vocal Toning

There is minimal research specifically linking the muscles of the pelvic floor, the motion of breathing, and the impact of vocal toning. But let’s explore some body mechanics to find the link.

The Motion of Breathing and the Pelvic Floor

The diaphragm, located below your lungs, is the primary muscle used for breathing. During inspiration, the diaphragm contracts. During expiration, the diaphragm relaxes.² The contraction of the abdominal muscles and changes in intra-abdominal pressure (IAP) — the state of pressure within the abdominal cavity — affects the diaphragm’s motion.

Studies confirm the link between IAP changes and the contraction and relaxation of the pelvic floor muscles (PFM). The PFM, the abdominal muscles, and the diaphragm are responsible for reacting to and controlling changes in the IAP. The strength and stability of your PFM correlate to adequate control and the efficacy of your breath.²

The Pelvic Floor During Labor

The pelvic floor is a collection of muscles and tendons that form a sling to support the organs of your reproductive and urinary systems. Your PFM generally relaxes during inspiration and contracts during exhalation.² PFM relaxation is necessary during labor to make way for a baby’s descent and, ultimately, a vaginal birth.⁶

What is Vocal Toning?

Vocal toning uses your voice to produce sounds of grunts, moans, and groans, as well as open vowel sounds like “ohhhhh” or deep humming while slowly exhaling.^1,3 Data supports that successful vocal toning induces a “meditative” or “calm” awareness or consciousness.¹

Pulling It All Together

When we are scared, stressed, or in pain, our breathing patterns may change in a way that is not beneficial for the body in labor. Hyperventilation (breathing too fast and shallow), holding your breath, and high-pitched noises do not allow pelvic floor relaxation.² Holding tension in the body due to pain, fear, and anxiety will also inhibit pelvic floor relaxation.

Labor coping becomes a marriage of pelvic floor relaxation and breathing, which can be achieved with vocal toning.

Why Vocalize During Labor?

Now that we have all those fun biological details sorted out, why is it beneficial to vocalize during labor? Vocal toning and controlled breathing have physiological and psychological impacts essential in labor.

Oxygen is necessary for you and your baby, and labor increases the demand for oxygen for both of you.⁴ Vocal toning with open vowel sounds has been shown to slow down the rate of breathing while significantly increasing the volume of air moved and heart rate variability — all good things while your body copes with the stress of labor.⁵ A relaxed throat, achieved with an “ohhhh” sound, also means a relaxed perineum. Vocal toning intensifies the connection between the pelvic floor, diaphragm, and vocal cords.

Psychologically, vocal toning can induce a calm, mindful state that combats stress and anxiety.¹ It is often used during meditation for that purpose.

Vocal Toning: How To Do It

Vocalization in labor may seem intimidating. The noises of loud moaning to deep groaning often sound intimate and primal. Vocalizing during labor feels instinctual for many, but you may hesitate for others to hear you. Rest assured, labor nurses have heard it all. Begin practicing while pregnant to find the sound that relaxes you the most.

First, use your fingers to find the notch at the bottom of the throat but above the chest bone. Take in a deep abdominal breath. As you exhale, make a low humming noise. Feel the vibrations in your fingertips. Change the pitch of your humming or moan and notice how it relaxes your throat and body.³

How To Make Yourself Moan for Perineal Control

Relaxing your pelvic floor muscles seems counterintuitive. The practice takes focus and calm, which may be challenging in labor. But the benefits of controlling and relaxing your perineum simultaneously can help you achieve a vaginal birth. And, of course, practice makes perfect.

1. Inhale deeply and do a kegel at the same time.
2. Exhale slowly through your mouth, and vocalize an “ohhhh” sound while releasing your bottom.

Try changing your “ohhhh” to “ahhhh.” Does this change things? Imagery may also be helpful in this practice. As you exhale, imagine your pelvis opening, exhaling out of your vagina.³

Your vocal toning sound variation, depth, and pitch will be very individual. They may even change throughout labor. You may find that deep sounds are better for easing contraction pain. Your moans may become deeper as contraction pain intensifies. Do not be afraid to experiment to see what tone works for you at different stages of your labor.

Labor sounds are as variable as people. Find your confident voice to cope with the sensations, fears, anxieties, and pain of labor. Let your voice wash over you as you ride the ebb and flow of contraction waves.

Each labor can present differently, whether it’s your first baby or you have a couple of babies. What’s more, how you cope with labor may also be different. Whichever way you intend to go through labor, some hospital items can be made available to help you achieve your desired labor and delivery.

You can use some of these common hospital items during labor, delivery, and postpartum. Their availability will differ from facility to facility. Be sure to speak with your provider to verify if they’re available and whether you can use them.

3 Hospital Items for Labor Coping

Here are three helpful hospital items for coping with labor.

1. Peanut Ball and Birthing Ball

A peanut ball is just that, a rubber ball that is elongated and shaped like a peanut shell. A peanut ball is placed between a laboring person’s legs in a side-lying position. Its use promotes an open pelvis as your baby is descending.¹ This is an incredibly helpful labor tool, especially if you have an epidural on board with limited mobility. While more research is necessary, peanut ball use is associated with decreased labor length and lower occurrence of Cesarean delivery.²

Birthing balls are common and comfortably offer an upright labor. The size of the ball requires you to sit with your legs wide and your hips open to encourage the baby’s descent. Bouncing or rocking on the ball during contractions encourages “looseness” in your bottom and may open your pelvis. Research supports using birthing balls as a pain-relieving tool.³

You will want to check if these labor tools are available, but if not, you should be able to bring your own.

2. Rocking Chair

A rocking chair is another great option for upright labor, especially if your legs are weary. Upright or sitting laboring positions take advantage of gravity to encourage the baby’s descent, improve the effectiveness of contractions, and decrease pain.⁴ The repetitive, rocking motion can also bring comfort.

3. Bathtub or Shower

Many love the warm comfort of a bath during pregnancy to quell the discomfort of achy ligaments and a stretching body. Hydrotherapy has excellent benefits during labor as well. Tub or shower use is easy to get going and do independently. Hydrotherapy has pain and anxiety-relieving benefits.⁵ You may even consider a water birth with the support of your birthing facility and provider.

Please know that not all facilities have birthing tubs or private in-room showers.

3 Hospital Items for Pushing During the Second Stage of Labor

The second stage of labor is the time for your baby’s grand entrance! You can use these hospital items during your second stage of labor — pushing.

1. Bed Sheets: Let’s Play Tug of War

Playing tug-of-war is not just a backyard pastime. Bed sheets are readily available at hospitals and can be used during pushing. As a contraction starts, you sit up and pull on one end of a sheet while a partner, nurse, doula, or provider pulls on the other. The sheet can also be tied around a bed-mounted squat bar. This pulling technique significantly promotes an upright, active pushing position with your abdominal muscles if an epidural limits movement and strength.⁴

2. Squat Bar and Birthing Stool

Upright positioning during labor and pushing is associated with shorter pushing times than lying on the back. The squat position during pushing feels natural and desirable to many.^6,7

Most hospital birthing beds are equipped with a squat bar attachment. A sturdy countertop or bedside rail can also support you in a squat position during contractions.

A birthing stool is an age-old tool. You sit on a backless semi-circle-shaped stool with a cut-out in the middle during labor. The stool promotes an upright position like squatting and can be helpful when your legs tire. Not all facilities have one, but you can certainly ask.

3. Mirror

A mirror can be one of the best tools in the labor room. While pushing, your team places a mirror in a location where you can see the efforts of your pushing. Surveys have shown that more than half of laboring parents who use mirrors have a positive experience and that it improves their pushing efficacy. It can be an excellent motivator. However, not all facilities have one, and not all parents want to use one.⁸

4 Other Helpful Hospital Items

A few other handy hospital items might help make your stay more comfortable.

1. Emesis Basin or Emesis Bags

Unfortunately, hormones, medications, epidurals, and slowed stomach emptying can cause nausea and vomiting during labor.^9,13 An emesis basin is a kidney-shaped container that catches vomit. Emesis bags or larger basins are also available. Emesis basins and bags are also helpful if you need to brush your teeth in bed.

2. Cold or Hot Packs

Studies have concluded that hot or cold application during labor can significantly reduce pain and increase laboring parent satisfaction. Options include but are not limited to, ice massage, cold washcloths on the upper back or around the neck, and warm packs or towels on the perineum or lower back.¹⁰

Proper cold or hot packs, as you imagine them, may not be readily available on the hospital unit due to the necessity of physician orders and stocked supplies. But not to worry: Most nurses have some tricks up their sleeves. Ice, warm water, and plastic bags are readily available for make-shift packs. Baby diapers filled with warm water make excellent moist warm packs.

Most units have a microwave you can use to heat a hot pack if you choose to bring your own. You could also bring your own heating pad.

3. Warm Blankets

The blanket warmer is perhaps the most luxurious piece of equipment on the labor floor. Who doesn’t love a warm blanket? Heated blankets can provide some much-needed comfort and warmth during labor and after delivery. They are essential post-Cesarean section when the risk for low core body temperature following surgery is possible.¹¹ Imagine snuggling with your newborn for the first time while enveloped in a warm blanket hug!

4. Room Temperature Adjustment

Do not be afraid to ask if the room temperature can be adjusted. Most rooms are equipped with thermostats that may or may not be accessible to you. Also, pack accordingly in case the temperature cannot be changed.

What Postpartum Items Does the Hospital Provide?

Postpartum units offer several hospital items to ease the burden of what you need to pack. Feel free to bring your own, but know that the following items should be available to you post-delivery:

• Large sanitary pads. Jumbo pads are necessary immediately post-delivery when postpartum bleeding is the heaviest.¹⁴
• Disposable underwear. There is no need to worry about staining your undies with postpartum bleeding.
• Medicated analgesic creams or sprays. An ointment or spray can be applied to your sanitary pad to relieve pain from a perineal tear.¹²
• Witch hazel pads. These will provide a cooling relief to any hemorrhoids that have appeared or worsened during delivery. The pads are also helpful for perineal tears.¹²
• Sitz baths. This shallow basin fits on the toilet and is filled with warm water. It can help with comfort and promote healing of perineal tears or episiotomies.¹² You may need to ask for one, but they should be available.
• Basic toiletries. Forgot your toothbrush or need some lotion? These hospital items should be available as well.
• Lactation supplies. Maternity units are stocked with all your newborn feeding needs, including hospital-grade breast pumps, supplemental nursing system (SNS) supplies, cups or syringes, nipple shields, nipple cooling gels, and nipple ointment. Formula is also always available if needed or desired.

Allow the hospital to ease some of the packing burdens. Be sure to call ahead or discuss the availability of hospital items with your obstetric provider. These tools are often available to help you positively cope through your labor and delivery.

As you prepare for birth, you might wonder how you will cope with the pain of labor and delivery. There are many ways to manage contractions, crowning (the ring of fire), and pushing. One popular method is the use of breathing techniques for labor.¹

Many labor breathing techniques can be used at different points in your childbirth experience. It is best to learn these breathing techniques for labor ahead of time. That way, you can practice them during other painful or uncomfortable experiences during pregnancy. Practicing these pregnancy breathing exercises may help them to become automatic or second nature when the time comes to use them.

How Do Breathing Techniques for Labor Help Manage Pain?

Breathing plays a role in pain sensations’ physical and mental aspects during contractions. Mentally, learning to breathe during contractions distracts you from the pain and gives you something to concentrate on rather than how much it hurts. Getting through contractions one breath at a time feels easier than thinking, “When is this going to end?” for the duration of each contraction. Breathing techniques can aid in mental and physical relaxation during labor.²

Physically, different labor breathing techniques can ensure adequate oxygen delivery to vital organs during labor. This can provide energy to get through labor when you feel fatigued and depleted. Attentive breathing also engages the core and pelvic floor muscles, encouraging activation and oxygenation.^2,3

Not only do breathing techniques for labor help you manage and decrease pain, but they may also help your labor progress and shorten the pushing phase.³

You may find you can relax the rest of your body better while focusing on your breathing. This may prevent you from clenching or guarding against contractions, instead allowing them to do their job—dilate your cervix and move your baby down.

Effective Breathing Techniques for Labor

If you are wondering how to breathe through contractions, you can try different breathing techniques for labor. Before employing any of these methods, take a deep cleansing breath to start and exhale. On that initial exhale, let your body completely relax or go limp before starting the chosen breathing technique for the contraction.

Belly Breathing

Belly breathing is usually the best breathing technique for early labor when you are experiencing contractions, but the pain is not yet severe. To practice belly breathing, focus on how your belly moves when breathing in and out.

First, place a hand on your belly. Inhale through your nose and notice that your belly moves your hand outward on your inhale. Push your belly out as far as possible while breathing in, and try not to move your chest.^4,5

Let your belly fall as low as possible on your exhale as it moves in. Relax your belly and chest completely. Blow out through tight lips so your air is meeting resistance. Imagine your hand is pushing all the air out of your belly.^4,5

Slow, Paced Breathing

As labor progresses and contractions intensify, you may need to change up your pregnancy breathing exercise. Slow and paced or patterned breathing can be used when belly breathing is no longer helping you get through a contraction.

Slow and paced breathing is essentially just taking long, deep breaths. Slowly inhale through your nose, then exhale through your mouth. Try to focus on relaxing a different part of your body during each inhale. It may help to sigh, moan, or vocalize during your exhales. Pause momentarily after you finish breathing out, allowing your body to crave the next breath.⁶

Light, Accelerated Breathing

As you enter the active stage of labor, new breathing techniques for labor may be useful when contractions become stronger and more painful.

Light, accelerated breathing is similar to hyperventilating. Breathe in and out rapidly through the mouth at about one breath per second. Increase the speed of your inhales and exhales as the contraction peaks. The intensity of your breathing should match the intensity of the contraction. As the contraction wanes, gradually slow your breaths. Of course, if you experience lightheadedness, try to return to your normal breath.^6,7

Variable Breathing for Labor

Variable breathing combines light, accelerated breathing with slow breathing. This labor breathing technique is often seen in the movies when a laboring mother makes a “hee-hee-who” sound during contractions.

To practice variable breathing, take a few shallow, rapid breaths followed by one long, vocal exhale. The long exhale can also be more of a blowing breath. You can change up the number of fast breaths you take before a slow one—do whatever feels most helpful and comfortable for you.^6,7

Expulsion Breathing

As the name suggests, expulsion breathing should be used during pushing to help you expel the baby from your birth canal.

As a contraction begins, take some breaths to prepare yourself to push. Take light, shallow breaths to hold back pushing with the beginning of a contraction — let it gain momentum. When you cannot resist pushing any longer, breathe or blow out low and slow. Moan or grunt for a count of six while visualizing your baby moving down and out of your body. While pushing, focus on surrendering or relaxing your pelvic floor. After each push, release your breath and catch it before surrendering to the urge to push. You may feel multiple urges to push during one contraction.⁶

Having tools in your back pocket is good when labor gets intense or even unbearable. Breathing techniques for labor are just one of these tools for pushing through contractions and coming out on the other side, and cuddling your new baby. Learning these breathing techniques is essential, but it is equally important to practice them in advance. Make sure your partner knows these techniques, too. They can refer back and coach you to use pregnancy breathing exercises in the pain and stress of the moment when you may not remember.

You’ve heard of it. You don’t want it. But you may not be able to avoid it. It’s back labor. Most women have heard of back labor from family or friends or experienced it themselves. It can be excruciating pain in the lower back during labor pains and doesn’t always let up between contractions. Fortunately, counter pressure during labor can reduce your pain and anxiety. There are two main types of counter pressure that you may find helpful. Let’s learn all about them.

What is Back Labor?

Most laboring women have at least some discomfort in their backs, but back labor is different. It’s most painful during a contraction, but constant pain can be present between contractions. Women who have experienced back pain describe it as:^1,2,3

• Intensely painful
• It is more painful than regular labor pains, but it happens in the back
• Worsening with each contraction
• Not going away between contractions
• Pain with spasms in the lower back
• Located in the center of your lower back just above the tailbone

As a nurse midwife, the best description I’ve heard from a woman is that “it felt like a knife was in my back all the time, but then the knife was twisted during contractions. I didn’t even notice contraction pain in my abdomen.”

Causes of Back Labor

People commonly believe back labor is caused by your baby’s head position. Typically, a baby is born with its face and body toward your back. This position is called occiput anterior (OA). The occiput is the back of your baby’s head.^1,2,3

When your baby is the other way up, it is called occiput posterior (OP) or “sunny side up.” Back pain can happen in this position when the back of your baby’s head pushes against your coccyx or tailbone and spine instead of their soft, flat face.^1,2,3

About 15% to 32% of babies are in the occiput posterior position when labor starts. By the time of delivery, only about 5% to 8% are in this position. Most babies find their way into the correct position by the time they are born.²

Some studies indicate that other things besides your baby’s position may contribute to back labor. These factors include the following:²

• The shape of your pelvis
• Tight or loose pelvic ligaments and muscles
• Having a short torso with a long baby
• Bad posture

Remember, babies who are occiput posterior don’t always cause back labor. Also, back labor does not always result from how your baby is positioned.

How Does Counter Pressure Work?

There are several techniques to help with back pain in labor. Counter pressure is one of the most beneficial. It works in two ways.

First, when you experience firm pressure, endorphins are released. Endorphins are hormones made in your brain. These hormones bind to specific receptors in your brain and block pain sensations.^8,9 Endorphins are your body’s natural painkillers.

A second way that counter pressure can help with back labor pain is that it relaxes the pelvis, muscles, and ligaments. Pressure to the lower back helps ease the area’s tension and tightness. Relaxation helps with pain but also makes room for your baby to get into the right position.³

Benefits of Counter Pressure During Labor

Researchers and mothers report multiple benefits of using counter pressure during labor for back pain. These benefits include:^4,5,6,7

• Decreased back pain
• Reduced anxiety
• Increased relaxation
• Partner involvement
• Safety

A Step-By-Step Guide On How To Apply Counter Pressure

There are two main types of counter pressure for back pain during labor. One is direct pressure on the center of your lower back. The other involves squeezing your hips together. We will look at how to do each one. Alternating between these two pressure points for labor is often helpful.

Counter pressure is typically given to the sacrum during labor to relieve back pain. Here is how your support people can provide pressure correctly:^3,9,10

1. Position of mother: The mother should position themselves on their hands and knees, side lying, leaning over a bed or birthing ball, or leaning against a wall. Any position where she has support and can stay balanced when pressure is applied.
2. Location on mother: Apply pressure to the mother’s sacrum. This is the triangular-shaped bone at the lower part of their back, right above the tailbone or coccyx.
3. Position of support person: Position yourself where you can use the weight of your body to apply pressure to their lower back.
4. Balance: It helps if you also hold the front of the mother’s hip bone to balance both of you.
5. Counter pressure: Use your hand’s heel, palm, or fist to put steady, strong pressure on the painful area. A tennis ball also works well. Use your body weight to lean in and give pressure.
6. Timing: Counter pressure is given from the start of each contraction until it ends.
7. Communication: The key is to listen to the mother. They can tell you how much pressure feels the best and exactly what spot to push on.

Pro Tip

Use heat or ice and the counter pressure for even more pain relief.

How To Apply Counter Pressure With a Double Hip Squeeze

The double hip squeeze is also called the labor hip squeeze. One or two support people can use this technique. As the name suggests, squeeze both hips together to relieve lower back pain. Here are the steps your support people can take:³

1. Position of mother: The mother should position herself where she can lean forward. She can stand, sit, be on hands and knees, or lean over a bed or birthing ball. Both hips need to be accessible.
2. Location on mother: Find the right spot on the mother by imagining a line from the top of her hip bones to the top of her butt crack. The area outside the imaginary line is where you will apply pressure.
3. Position of support person: Stand or kneel behind the mother and place the palms of your hands on the fleshy part of each butt cheek right outside the imaginary line. Your fingers should be pointing up and make the shape of a “W.”
4. Balance: Maintain your balance by kneeling or standing with your legs apart on a solid surface.
5. Hip squeeze: Use the flat or heel part of your hands to push up and in on both sides together toward the mother’s shoulders, giving steady pressure. Two people can provide pressure, one on each side. Usually, the stronger the pressure, the better.
6. Timing: Apply pressure during contractions. Continue as long as it helps the laboring mother, or you are tired and need to switch out. Providing counter pressure can be exhausting.
7. Communication: Listen to the mother to know what pressure feels good. They can also tell you if you need to adjust your hand position.

Pro Tip

The pressure helps flare the pelvis slightly, providing pain relief and allowing your baby to find the correct position.

Back labor pain can be relentless, but counter pressure during labor can be a lifesaver for women experiencing this excruciating pain. Counter-pressure techniques are excellent tools your support person can use to help you. By following the steps and communicating with the laboring mother, support people can give effective relief and comfort during labor.

The pelvic floor is usually not something a person regularly thinks about. Unfortunately, it’s not something someone necessarily pays attention to until they experience a problem. When a woman becomes pregnant and has a baby, many women start to recognize just how important their pelvic floor is and that they may need to seek help. Pelvic floor health is not the sexiest topic, but it’s a vital one, especially for expecting women and mothers. And today’s guest, Dr. Marcy Crouch, is an expert discussing vaginas and the pelvic floor. She’s sharing her vast knowledge and experience and what all women need to know about pelvic floor health during pregnancy, birth, and postpartum.

Who is Dr. Marcy Crouch?

Dr. Marcy is the founder of The Down There Doc. She’s a mama and a doctor dedicated to universally serving, empowering, and equipping women and the birthing community with confidence-building and injury-prevention tips, along with valuable information and knowledge to support birth preparation and postpartum recovery. Through The DownThere Doc’s content, online programs, virtual sessions, advocacy, and clear, candid information, Dr. Marcy and her team of experts are dedicated to creating better care for women everywhere. Her vision is to set a new standard of physical health and well-being for birth preparation and postpartum recovery for the birthing community so women thrive physically throughout their lives. We love this mission and are ecstatic to have her on our show.

You’ll leave this episode feeling more knowledgeable about your pelvic floor, and you’ll have a better understanding of what you can do to better prepare for childbirth, how to effectively push during labor, some recovery from childbirth tips, and the most useful pelvic floor tips in the days and weeks following birth.

Dr. Marcy’s Resources

• The Down There Doc
• Push Prep 101 (FREE webinar)
  • In this webinar, Mamas will learn what to really expect during pushing and delivery (including Dr. Marcy’s proven system to reduce the risk of tearing), so they can leave fear at the doorstep and confidently give birth!
• Instagram: @thedowntheredoc
• TikTok: @thedowntheredoc
• No Mama Left Behind

Whether you are hoping for an unmedicated birth or want an epidural, it is best to plan how you will manage labor pain. Having a good support team and pain management strategies can help you get through each contraction and one step closer to meeting your baby. One pain management strategy is acupressure during labor. Acupressure may be used to help labor progress and possibly even naturally induce labor. Here we will look at what acupressure is, how it works, and how to use it in labor.¹

What Is Acupressure?

Acupressure falls under the umbrella of traditional Chinese medicine, which aims to manipulate or adjust a person’s mind and body to find balance. Traditional Chinese medicine is believed to help with pain, balance issues, nausea, anxiety, and more.^2,3

Acupressure is like localized massage — it applies stimulation to specific spots on the body using hands, fingers, or thumbs. Moderate pressure and sometimes a rubbing motion is applied at these points. Each acupressure point is identified and linked to channels and organs within the body.⁴

Using Acupressure for Labor

Applying acupressure to specific points on the body may stimulate natural oxytocin release and decrease stress hormones. Oxytocin may help to induce or augment labor, and reduced stress might lessen your resistance or inhibition to labor.⁵

Induction of Labor

Studies vary on whether acupressure is successful in helping to get labor started, but it may help prepare the cervix for when labor does begin. However, another study concluded that acupressure does not ripen the cervix or induce labor.^6,7

Shortening Labor

Multiple studies have shown that acupressure, compared with either no intervention or only touch, can shorten the full duration of labor. Particularly, it can shorten the pushing phase of labor.^7,8,9,10

Pain Relief During Labor

Perhaps acupressure shortens labor because it helps with pain relief, allowing the body to relax and the cervix to dilate more quickly. Many studies looking at different acupressure points on the body have demonstrated that acupressure reduces labor pain when compared to no intervention or touch alone.^7,8,10

Another study confirmed that acupressure reduces labor pain but is even more effective when combined with massage.¹¹

Is It Safe to Use Acupressure During Labor?

There is little risk in trying acupressure to induce labor at term, shorten labor, or reduce labor pain. The pressure should not be hard enough to cause pain at the site. Pressing too hard may cause bruising or, in severe cases, internal bleeding.¹²

Since certain acupressure points may induce labor, those points should be avoided before your pregnancy has reached full term to avoid the risk of preterm labor.

Accessing certain acupressure points may require you to remain in a particular position. This can be uncomfortable during labor. For example, one study required laboring mothers to rest on their backs with their legs straight during contractions while a practitioner applied acupressure. Some laboring women find it difficult to lie on their backs during contractions.⁵

Trying acupressure during labor does little harm; you can stop at any time. Even if acupressure does not work to relieve pain or shorten your labor, it could at least be worth a try!

How to Use Acupressure During Labor

So, you have done the research and might want to try acupressure during labor. Here’s what to do.

1. Recruit Some Help

Recruit your partner, a doula, or your labor and delivery nurse to help you. You may be able to perform acupressure to yourself if you are comfortable enough and capable, and the points are within reach. However, this may not be easy if you are in active labor, so preparing with a team member is good.

2. Identify and Mark Your Points

Identify the pressure points on your own body. You can mark them so a helper knows where to press them. You identify acupressure points using your own body as reference measurements. Some points to target during labor include:¹³

• SP6, which lies three thumb widths above the inner ankle⁵
• SP9, found in the depression in the lower inner knee⁵
• LI4, in the crevice between your thumb and index finger^10,14
• BL32, found just inside the dimples on either side just below the base of your spine¹⁴
• BL60, located between the outer ankle and the Achilles tendon⁵
• BL67, which is found just outside the outside of the pinky toe⁵
• GB21, where your neck meets your shoulders⁵

3. Apply Moderate Pressure

Use the soft pad of your thumbs during each labor contraction to apply moderate pressure. You can hold constant pressure or gently massage that specific point. Apply acupressure during labor to both matching points on each side simultaneously. Hold pressure for the duration of the contraction and then gradually release. You can rotate through the different acupressure points during each contraction to see which ones provide you the most help and relief.

If you are looking for natural and holistic ways to help you progress through labor and get through the pain, having different strategies in place can help. When you hit a wall during labor, it is nice to have a new coping mechanism to try. Because acupressure is low-risk and has been proven effective at decreasing pain and speeding up labor, it might be an excellent technique before turning to labor induction, augmentation, or an epidural.

Imagine exercising for 12 hours and being unable to eat or drink anything. That is what labor has been like in our recent history. As you prepare for labor and birth, you may wonder whether eating and drinking are safe during childbirth. Many hospitals do not allow food during active labor, but you can usually have fluids to drink. But why can’t you eat during labor, and why can’t you drink during labor?

Let’s explore the history of food and fluids in labor and the latest research and guidelines. Spoiler alert! Hospital and provider policies often differ from what the studies say. Talking with your doctor or midwife about eating and drinking during labor is essential.

History Lesson: Why You Can’t Eat During Labor

Traditional medical practice was to restrict food and drink during labor, thinking that food or fluids could cause vomiting, leading to aspiration. In this condition, a woman inhales food or liquid into the lungs. Aspiration has many serious complications, including lung disease and death.¹

“Nothing by mouth” or NPO policies started in the 1940s when childbirth practices were quite different from today. Twilight sleep was common. Doctors gave women a combination of anesthetic medications. The doctor then delivered babies using an episiotomy and forceps. The mother would have no memory of giving birth. Aspiration was common for both vaginal and Cesarean deliveries. Doctors determined that aspiration was preventable by giving IV fluids, which is why you can’t eat during labor.^1,2,7

What Does Modern Research Say About Why You Can’t Eat During Labor?

Much has changed in anesthesia and childbirth practices since the early 1900s. You are no longer given general anesthesia for childbirth except for emergency Cesarean births. Regional anesthetics such as epidurals and spinal anesthesia are used today for labor and most Cesarean births. You get to be awake, meet your baby the minute he is born, and remember all the incredible (and not-so-incredible) details.

Modern research includes dozens of studies about eating and drinking in labor. Studies done in the past few years show the following:

Restricting Food and Drink During Labor May Not Be Necessary

Research on aspiration rates during labor shows that it is incredibly rare. A study in the United Kingdom allowed people to eat and drink in labor, and results showed one death from aspiration out of more than six million births. There was only one patient with aspiration related to labor and delivery in the United States between 2005 and 2013.^2,3,5,7

There are No Clear Benefits or Harms to the Mother or Baby

Although the studies found no clear harm, none considered a woman’s preference for eating and drinking in labor. The studies did not examine the harmful emotional impact withholding fluids and food can have. A woman’s satisfaction with her birth experience is a factor to consider.^3,4

Eating and Drinking During Labor Does Not Increase Vomiting

The ugly truth is that a lot of women vomit in labor. The good news is that eating solid foods and drinking fluids will not make it worse.⁴

High-Risk Patients May Need to Avoid Solid Foods

High-risk patients include people with diabetes, obese women, or mothers having twins (or triplets). Solid food is more dangerous than clear fluids, but the risk remains low. We now have better general anesthetic techniques and decreased use of general anesthesia. But if aspiration happens, it is a severe event.⁵

Women with Low-Risk Pregnancies Who are Allowed to Eat May Have Shorter Labor

An extensive review of 10 studies found that women who eat and drink in labor have shorter labors by an average of 16 minutes. That is a slight difference, but anyone in labor would love to cut off as much time as possible. Some research indicates it could shorten labor by up to two hours.^4,5

Eating Small but Frequent Amounts of Food Provides Calories and Energy During Labor

Little information is available about how much food and water is needed during labor, but the energy required for labor is compared to that required to run a marathon! Most women get IV fluid hydration in labor, and while some hospitals use a fluid containing a type of sugar, many do not. IV fluids make moving around in labor more complex and can cause fluid overload. IV fluids also do not ensure the right balance of nutrients and fluids to handle labor.^3,6

What are Official Recommendations on Whether You Can Eat During Labor?

Medical professionals, such as ob-gyn doctors, anesthesiologists, and nurse-midwives, keep up to date on current research and make recommendations regarding what is best. There are several recommendations on whether you can eat or drink during labor.

The American Society of Anesthesiology (ASA) has stated that “most healthy people would benefit from a light meal in labor.” ⁵

The American College of Obstetricians and Gynecologists (ACOG) recommends women in labor may not need continuous IV fluids. Oral hydration can be encouraged. But they do not recommend solid food in labor stating the risk of aspiration.⁸

The American College of Nurse-Midwives (ACNM) has guidelines about eating and drinking in labor. It states that midwives should discuss the risk of aspiration with mothers. Midwives should “promote self-determination by healthy women experiencing normal labors concerning oral intake.” Midwives should check all women for the risk of complicated delivery or increased risk for aspiration.⁹

As you can see, there needs to be more agreement among professional organizations. The guidelines also need to follow what the science says. A deep fear of aspiration continues despite research indicating the incredibly low risk. Because of that, you will see a range of practices about what laboring women can eat and drink.

Can You Eat During Labor?

So, what’s the bottom line on whether you can eat during labor? The answer is a resounding “maybe.” I recommend that you discuss your desires with your doctor or midwife. Every provider has a different viewpoint. If you give birth at home or at a birth center, you most likely can eat and drink whatever you want.

It is hard to know before labor what you will want. Some moms like to eat all the way through. Often as contractions become more intense, the desire to eat decreases. The key is to listen to your body. If you feel like eating, you need nutrients and calories. If you are throwing up, eating won’t be appealing.

If you are considered “high-risk,” you will most likely not be able to eat. High-risk conditions include multiple babies, a planned Cesarean birth, a previous Cesarean birth, severe obesity, pre-eclampsia, or if you have diabetes.

Sometimes you are allowed food before you have an epidural. Once you have an epidural, only ice chips or sips of water. Your provider will ask you to stop eating if there is any concern about your baby’s heart rate or if you have complications.

Can You Drink During Labor?

You will likely be allowed to drink clear fluids in labor wherever you give birth. Clear fluids are anything you drink that you can see through. These include water, juice, tea, black coffee, and soda.

In certain situations, even clear fluids may not be allowed. If you have a planned Cesarean birth, you cannot eat or drink for several hours before surgery. Your doctor or midwife may ask you to stop drinking fluids if there is a complication or your baby is not tolerating labor. Your provider is probably concerned that you will need a Cesarean birth.

A Midwife’s Perspective

I have been a practicing nurse midwife for over 22 years. I have seen hospital and provider practices slowly shift to allow women to drink during labor and often eat. Every woman’s labor experience is different, and each person has other risk factors to consider. What works for one mother may not work for another.

For healthy women in normal labor, I see many benefits in encouraging women to eat and drink as they feel like it. It’s essential to push fluids. Adequate nutrition and hydration prevent a woman’s body from using fat for energy. When fat is used for energy, acidity develops in the blood of the mother and infant. Insufficient calories can make the uterus not function as well as it should, leading to prolonged labor. Being hungry also causes emotional stress. When a mother is stressed, her body does not work as it should, and labor can slow down.⁵

Women’s bodies are amazing. If you listen to your body, you will do what is best for you. Women that eat appear to have more energy, especially at the end of labor when they use a lot of energy to push out their babies.

If you can’t eat during labor, ensure you have access to a large meal after delivery because you will be ravenous! However, getting food can be challenging in the middle of the night, so have a plan.

Food and Drink Ideas for Labor

I recommend bringing food to the hospital if you plan to eat during labor. Getting the food you want can be difficult and even impossible. The best foods are easy to digest. Avoid heavy foods such as meat and pizza. Remember, you may see anything you eat again if you throw up. Here is a list of food and beverages I’d recommend packing for labor if you can eat:

• Fruits and vegetables
• Bread or crackers
• Soup
• Yogurt
• Energy bars
• Cereal
• Light sandwich
• Pasta salad
• Smoothies
• Coconut water

Plenty of research suggests that if everything is normal, there’s no reason why you can’t eat during labor or drink during labor. Eating light, easily digestible foods and staying hydrated can help you feel more comfortable. Taking in food and fluids may even shorten the duration of labor. Listen to your body and communicate your preferences with your healthcare team.

Pregnancy is an exciting but challenging time, especially during labor. The pain and discomfort of labor can be overwhelming. Many women seek natural ways to ease the process, and one such method is using a birthing ball during labor. You can also use a birthing ball during pregnancy and after your baby is born to help with discomforts such as back and pelvic pain.

This article will explore what a birthing ball is, how to choose the correct size, and how to use it during labor. You will also discover some birthing ball exercises and positions. Hopefully, the birthing ball can be a tool that you will find helpful to relieve the aches and pains of pregnancy and help support normal labor. Let’s bounce right into what it’s all about.

What is a Birthing Ball?

A birthing ball, also known as an exercise ball, yoga ball, or stability ball, is a large, inflatable ball made of PVC. It ranges in size from 55 cm to 75 cm. Initially used for fitness and rehabilitation, the birthing ball is widely used during pregnancy and labor. Mothers can use the birthing ball for exercises, relaxation, and pain relief by leaning or sitting on it.¹

There is a variation of the birthing ball called a peanut ball. It is peanut-shaped and used by women that need to remain in bed, for example, when they have an epidural. We will focus here on the traditional birthing ball.²

Benefits of Using a Birthing Ball

There are many benefits to using a birthing ball during pregnancy, labor, and after delivery. Some of the most important benefits include:^3,5,6,7,8,10

• Decreasing labor pain
• Helping prepare the cervix for labor
• Increasing the chance of a vaginal delivery
• Decreasing anxiety
• Improving posture and balance
• Relieving spinal and back pain
• Helping to get your baby in the correct position
• Possibly shorten labor
• No increased risk of complications

How to Choose a Birthing Ball

Birthing balls come in several sizes. Having the right size will help you to be safe and comfortable. As a general guide, the proper positioning for sitting on the ball is to have your feet flat on the floor. If you’re on your toes, the ball is too big; if your knees are higher than your stomach, it’s too small. Refer to the product information for different sizing. Select a ball based on your height. Typically, these sizes work:⁸

• 55 cm ball – If you are under 5 ft 4 in
• 65 cm ball – If you are around 5 ft 8 in
• 75 cm ball – If you are taller than 5 ft 8 in

Once you have selected the right size, it’s time to prepare your ball for use. Inflate the ball and ensure it’s firm enough to support your weight. You can add extra air as needed.

Remember to Be Safe

It’s essential to know how to use a birthing ball safely. Be mindful of your balance when sitting on the ball. At first, it’s a good idea to use your ball with the help of a support person. Get comfortable sitting on the ball before you try to move or do exercises.¹¹

Using your ball on a carpeted floor or non-slip mat will make you more stable. Use non-slip shoes or socks or bare feet. Place your feet far apart on the floor for stability. If your water breaks while using the ball (excellent, you’re progressing!), place a towel on the ball to absorb the fluid.

Using a birthing ball is safe, but if you have any concerns, please ask your doctor, midwife, or labor and delivery nurse.

How to Use a Birthing Ball During Pregnancy

You can use a birthing ball at any time during pregnancy. Many women find it more comfortable than a chair or couch. A birthing ball is beneficial, starting around 32 weeks, to help get your baby in the correct position and to help with aches and pains. I recommend exercising for at least 20 minutes three times a week.

You can do many birthing ball exercises, including:⁸

• Sit and straddle the ball. You can gently bounce.
• Sit and rock your pelvis forward and backward without moving your shoulders.
• Sit and rock your pelvis from left to right without moving your shoulders.
• Sit and rotate your hips in circles clockwise, then counterclockwise.
• Kneel on all fours while hugging the ball and rocking your pelvis.
• Stand in front of the ball with your feet shoulder-width apart. Place your hands on the ball and lower yourself into a squatting position, keeping your knees over your ankles.

How to Use a Birthing Ball to Induce Labor

If your baby is due, or you have passed your due date, you may wonder if the birthing ball can help get you into labor. There isn’t any clear evidence as to whether birthing ball exercises can help to induce labor naturally, but they may help.¹

A birthing ball can help by encouraging your baby’s head to get in the correct position and move down into your pelvis and onto your cervix. If your baby’s head is on the cervix, hormones that stimulate labor are released. If your body is getting prepared for labor, this may help. But remember, no exercise will induce labor if your body isn’t ready.^1,6

Try sitting with your knees wide open and rotating your hips in circles. Do this for 20 minutes, changing directions every few minutes. You can also gently bounce on your birthing ball.

How to Use the Ball During Labor

Many labor and delivery units have ones you can use in labor if you do not have your own. Check with the facility where you plan to deliver. But you will probably be most comfortable using the one you have been using during pregnancy, so bring it along.

Even if you plan on getting an epidural, a birthing ball is helpful during the early part of labor when you may be encouraged to walk and move around.

You can continue doing the same exercises you did during pregnancy while in labor. In addition, here are some different positions to try during labor to promote comfort and relaxation and to help open your pelvis:¹¹

• Sit on the ball with your feet on the floor. You can rock side to side or forward and backward.
• Lean over the ball from a kneeling position. This is also a good position for pushing.
• Lean over the ball from a standing position with the ball placed on something higher such as a bed.
• Hug the ball and lift your bottom from a kneeling position. Then, rock your pelvis from side to side.
• Sit on the ball and lean forward onto a pillow on a bed. This resting position is a great place to get a back rub from your support person (hint!).
• Use your ball in the shower. Water gives you an added tool to help with relaxation and pain relief.

Using the Ball After Delivery

Using a birthing ball after delivery can help relieve discomforts such as vaginal pressure and back pain. It is often more comfortable to sit on than a chair, especially if you have painful stitches or hemorrhoids. Deflate the ball a little to make it softer to sit on.

The birthing ball can also be an excellent tool for comforting a fussy baby. I recommend waiting until your baby is 2-3 weeks old before using your ball with your baby. Also, be sure you are comfortable getting on and off your ball before adding your baby to the process. A second pair of hands may be helpful. Rock back and forth to soothe your baby. It’s a great option when your legs get tired.

Birthing balls are a fantastic tool during pregnancy, labor, and after birth. During pregnancy, exercises can help tone your muscles, help with balance, promote relaxation, and help to get your baby into your pelvis correctly. Using the ball in different positions during labor can decrease pain and anxiety and help labor progress. The birthing ball is helpful for comfortable sitting and calming your baby after delivery.

As a nurse midwife, I have seen women be creative with positions and exercises using a birthing ball. Once you have your birthing ball, experiment with it, and determine what works best for you. There are no strict rules about using a birthing ball as long as you are safe and it feels comfortable.

 

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