If you are thinking about having a natural birth let me tell you—it’s an absolutely amazing choice and it should be your preferred one for sure. My own natural birth experience was so empowering and beautiful that I’ve decided to become a doula.
I want every woman to feel confident, empowered and excited about her birth journey and to know that an unmedicated birth is not only possible but can be incredibly fulfilling, and trust me…it can be fun!
I did a lot of research myself because I was determined to have an amazing and non-medicated birth, with minimal to no intervention, and I achieved that. I know every woman can too! All women are more than capable of having an amazing natural birth experience, and I’m here to share some tips that helped me along the way.
1. Hypnobirthing
Hypnobirthing was a game-changer for me. It’s all about using self-hypnosis and relaxation techniques to manage labor pain. There are many courses available if you prefer a structured approach, but I did the research myself and managed to apply it to my own birth. Ina May’s books are amazing, and there are tons of materials online.
The deep relaxation and positive affirmations can make the labor process smoother and more bearable. There are also amazing documentaries and videos on Youtube on hypnobirthing that you can watch.
2. Keep Active
Regular exercise during pregnancy is one of the best ways to prepare your body for the big day. Activities like prenatal yoga and walking can help keep your pelvic floor strong and improve your stamina for labor.
I did yoga until 37 weeks, and I know for a fact that it helped me during birth. It kept me flexible, strong, and prepared for the physical demands of labour. It also helped me work on my endurance and breathing.
Any exercise is valuable as long as you keep moving. A frisky walk is a fantastic option too.
3. Eat Well
A balanced diet is crucial for both you and your baby. Focus on nutritious foods that support your overall health and help you maintain the energy you’ll need during labor. A healthy mom means a healthy baby!
Food is fuel to the body and you will need it. Having carbs before birth is amazing and gives you the energy you need. I had a huge portion of pasta before heading to hospital and man, what a treat!
4. Breathwork and Meditation
Deep breathing exercises are vital. They help you stay calm and focused during each stage of labor. Practicing different breathing techniques can provide significant pain relief and make the labor process more manageable.
At some stages of labour things can get tricky so working on breathing techniques can be absolutely a game changer in those moments.
Meditation and affirmations were also fundamental in my pregnancy and birth experience. You can find ready to print birth affirmation templates or you can make your own personal one like I did, which resonate with you and your baby.
5. Calming Playlist
Create a playlist of your favorite calming tunes. Music can be a powerful tool for relaxation during early labor and active labor. I still listen to my birth playlist to this day, and the one I chose was mostly mantras, which aligned perfectly with my breath work and hypnobirthing techniques. It sets a soothing atmosphere and can distract you from the intensity of labor..
6. Lavender Oil
Lavender oil is known for its calming properties. This was one of my favorite techniques during labor. Whenever things were getting intense, sniffing my wrist with lavender oil grounded and centered me. You can use it during your pregnancy to create that association between lavender and calmness. A few drops on your wrists can help you relax and maintain a sense of calm throughout labor and delivery process.
7. Prepared Birth Partner
Having an amazing birth partner or support person is essential. They need to be involved and willing to learn. Your birth partner needs to know your birth plan by heart. They will play an essential role in your experience. Establish what you expect from them and what support you need.
Do you need them to be hands-on, do you need them to talk to you, do you need them to interact with the doctors and midwife on your behalf?
Make them watch birth videos, and share your concerns with them. Having someone to provide emotional support and encouragement can make a huge difference in your whole experience.
8. Only Positive Stories
I completely focused on positive, peaceful, and beautiful birth stories throughout my whole pregnancy. If anyone even tried to share their bad experiences or tried to make it negative, I would completely ignore it and change the subject.
This is such a powerful thing to do, and it literally changed my whole view on birth. We have been indoctrinated as a society to believe birth is terrible, painful, and scary.
So start working now on clearing that idea and working on the positive stories and outcomes. Surround yourself with positive stories and avoid negative experiences at all costs!
Read about successful natural births and join online resources that promote unmedicated childbirth. Keeping a positive mindset is key to a successful natural birth. Also use positive words like waves or surges to refer to contraction.
Contraction means tight, painful, uncomfortable. Little changes like this can set your brain up for success. You want to envision your self opening up like a flower blooming, you want to feel at ease and at one with the waves.
I remember this visualization technique of imagining myself as I was in the middle of the ocean on a little boat…and that the waves were something I just had to feel and let it pass, but that I was safe and sound on my tiny boat.
It helps you trust your body, because your body knows EXACTLY what to do at any point into your labour, you just need to seat back and let your body drive. You are a mere passenger in this journey.
9. Birth Plan
Creating a detailed birth plan is a good idea. Discuss your preferences for an unmedicated vaginal delivery, the use of medical interventions, and your comfort measures with your healthcare provider.
The birth plan may not go as planned, but it is very important as a guide. Births are unpredictable, but having some sort of guideline of what you expect and sharing it with your birth partner and midwife can set the tone for a great experience, especially when you are in the middle of it all and can’t think straight.
10. Childbirth Classes
Take childbirth education classes, especially those focusing on natural childbirth techniques. These classes provide valuable information about the stages of labor, different positions for labor, and pain management strategies. Is also valuable if you are having a hospital birth to add a little tour to the facility to get familiar with their amenities.
11. Warm Water
Warm baths or a water birth can be incredibly soothing during labor. I wanted a water birth, but it wasn’t possible at the time. I think water births are by far the best way to bring a baby into the world.
They are coming from the comfort of the warm fluids in utero to a nice birthing pool and then to the mum’s chest. Water has a very calming effect and helps move things along. The buoyancy and warmth of the water can help relieve labor pain and promote deep relaxation.
12. Birth Ball
A birth ball can be a fantastic tool during labor. It helps you maintain different positions and can ease the discomfort during contractions. It’s a great way to stay active and comfortable during the labor process. I had one and it was so much fun and definitely helps move things along.
13. Supportive Team
Ensure you have a supportive healthcare team that respects your desire for an unmedicated birth. Don’t settle—make sure the facilities are what you need if you are not having an at-home birth. Ensure you feel comfortable and the team is supportive. Choose a birth center or a hospital setting with certified nurse midwives and healthcare providers who support natural birth experiences.
14. Move Your Body
If possible, keep moving during labor. Dance, pace around, twerk—let your body do what it feels like and trust me, it will move. At some point during my labor, I had to stay still for some tests, and it felt like a lifetime. My body naturally wanted to move, and as soon as I did, labor intensified, and she was born shortly after. So keep that body moving and listen to it.
As you prepare for your big day, remember that every woman’s journey is unique. It’s okay to have questions and seek medical advice from your healthcare provider. If you have a low-risk pregnancy, you’re a good candidate for a natural birth, and with the right preparation and support, you can achieve an amazing unmedicated birth.
I’m so excited to share this journey with you all as I step into the role of a doula. I feel empowered to help other moms have their own beautiful stories to share too. Embrace this natural event with confidence and joy, and remember, you are more than capable of having an amazing natural birth experience!
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