Do These Things During Childbirth

Labor is intense — there’s no way around that — but there are real things you can do during childbirth that make it smoother and help you feel in control. Here are the ones worth knowing before the day.

Breathe Like a Champ

Slow, steady breathing is your anchor: in through the nose, out through the mouth, and let each contraction ride the breath instead of fighting it.

Find Your Labor Squad 

Decide ahead of time who you want in the room — your partner, a doula, a trusted friend — and let everyone else wait for the news. The right people change everything.

Embrace the Power of Water

Warm water earns its “midwife’s epidural” nickname — a shower aimed at your back, or a soak in the tub, can take the edge off contractions.

Move it, Move It

Walk, sway, rock on a birth ball, and change positions often. Movement helps the baby descend and gives you something active to do with each contraction.

Visualize Your Happy Place

Choose a calm image in advance — a beach, a favorite memory — and return to it between contractions. It sounds small; in labor, it works.

Trust your Instincts

Your body knows this process. If a position feels right, lean into it; if something feels off, say so. You are the expert on you.

Communicate Your Needs

Tell your team what helps and what doesn’t — out loud. They can’t read your mind, and labor is no time to be polite about your needs.

Stay Hydrated and Fueled

Sip water or nibble ice chips often, and eat light snacks early in labor if your provider allows it. This is a marathon — fuel like it.

Celebrate the Breaks

Between contractions there are real rests — use them. Close your eyes, unclench everything, and take each pause as it comes instead of dreading the next wave.

Remember, It’s Temporary

Every contraction ends, and each one brings your baby closer. This is hard, and it is finite — hours, not forever.