Preparing Your Mind and Body for Labor

One of the most challenging and fulfilling experiences in life is giving birth. It is a test of will and strength that is like no other. But just like any races or workout you begin, you do not want to go into in unprepared, mentally and physically. Below are several ways you can begin to prepare your body and mind for labor.

Mentally: By far, labor is a mental game. Being prepared and understanding what each stage of labor is going to bring will allow your mind and body to stay in the game far longer. You can prepare mentally by:

Visualization: Visualizing your birth experience and how you want to handle each change is a

great way to plan. Walk yourself through how you feel early/latent labor going, where do you

plan on laboring at, is there music, etc. Do this for each stage. Writing it down can often help

you affirm your plan. Make it positive, but also visualize how you would handle unexpected

circumstances. 

 

Prayer/Meditation: Using prayer and meditation to release your positive energy and thoughts to

direct your birth. Ask your religious Deity for support during labor. Turn to Scripture or Religious

text to prepare you.

Don't get hung up on the “What ifs?”: Every birth experience from mother to mother and even

baby to baby is going to be different. Don't get hung up worrying about what could have or

should have happened. You might be planning and preparing for a homebirth, but a natural

hospital birth can be just as fulfilling if you allow yourself the chance to enjoy it. Life changes

constantly, be prepared to roll with them.

Let go of your fears: It's a little know, not talked about in the OB office fact that fear can slow

or even stall your progress. Let go of fears and trust in your innate ability to birth your baby and you will be able to handle any obstacle that arises.

Focus on Baby: The ultimate goal here is a happy, healthy baby. Remembering that your are

working for the baby and not the method in which you get there will take a lot of stress off.

Yes, every woman wants her ideal birth, and there is nothing wrong with working towards that,

but do not become so hung up on the birth experience that you forget the reason you are

birthing.

Physically:

Just like preparing for a race, you want to train your body. You do not want to get the point of pushing and not have the stamina to continue. Because birth is a race of it's own kind, you want to prepare your body in accordance. Below are a few ways to prepare your body physically.

Gentle Exercise: I am not advocating you going out and doing some high end workout routine or

beginning a couch to 5k training, but you do want to gently exercise your body. Great ways to

do this are yoga and walking. The point of gentle exercise is to not wear yourself out, but to

increase your stamina so that you can go further and longer when birth begins.

Hydration: Often women are so tired of running to the restroom at the end of labor you'll find

them drinking less and less. This is the exact opposite of what you want to do. Being hydrated

has profound benefits on your birth experience. You will find that contractions can feel stronger

when you are dehydrated or your other muscles will cramp up. Since most hospitals do not allow

you to drink, you want to be well hydrated going in.

Breathing: This is very important to a runner, a dancer and even a birthing mother. Your

breathe is a very powerful and controlling action. During labor, you have the ability to breathe

yourself through the contractions, even when you think you aren't able. Start learning coping

breathes now so that when labor comes, you are prepared with the ones you want to try.

Stretching: Stretching your muscles daily will help prevent cramps and tightening during labor.

The looser and more relaxed you can be during labor the easier it will be for you to handle

the contractions.

Kegel Exercises: Kegel exercises are used to strengthen the pelvic muscles to aide in a better

birth. These should be performed daily to increase their effectiveness. They should be done 30

times a day and held for 30 seconds. To do them you flex your muscles like you would stop your

urine.

Perineum Massage: Massaging of the perineum during pregnancy works to increase the elasticity

to prevent tears or the need of an episiotomy during delivery. While this can be done on your

own, it is much easier and effective if you have your partner do it for you. 

**This is actually a document I wrote for my childbirth education classes. Please ask permission before reprinting.** 

Hugs & Coffee, 

-The Anti-Mainstream Mom  

Sources

Beier, Catherine. (2013, April 5). You want a natural vaginal birth, but have you prepared for it?. Retrieved from www.givingbirthnaturally.com

McBride, Tocarra. (2011, July 4). Natural way to prepare your body for the birth of a baby. Retrieved from www.livestrong.com

Clark, Sarah. (2010, September 20). 1o ways to prepare a mom for a great birth. Retrieved from www.mamabirth.blogspot.com