Preparing for Birth: get a Smooth Labor and Be a Happy Mama
Practical Tips for Expectant Mothers
As a mom of 2 and a midwife and a doula, I know the thought of passing your due date can feel overwhelming, especially when those talks about labor induction start popping up. It can make you feel like you’re on the clock, right? While medical interventions like induction can be necessary in some cases, most of us want to avoid them if we can.
The good news? The key to feeling confident and empowered during labor and actually avoiding passing the due date lies in how well you prepare your body and mind in the weeks leading up to the big day.
Labor can be unpredictable, but there’s so much you can do now to feel more in control when the time comes.
☀️ The Importance of Alignment: Physical Preparation for Labor ☀️
One of the biggest things that helps countless mamas is making sure your body is aligned and ready for birth. When your baby is in the right position—head down and facing the right way—labor tends to go much smoother. So, how do you encourage that optimal positioning?
Pelvic Alignment Exercises: Simple exercises like pelvic tilts, squats, and lunges can do wonders to open up the pelvis and create space for your baby to move into position. If you’re into yoga, prenatal yoga is great for keeping your body flexible and aligned as you get closer to your due date.
Daily Movement: Walking everyday for 30 min - 1 hour is a must to! Walking sways your hips gently, encouraging your baby to settle lower into your pelvis. This helps your cervix soften and encourages the release of even more labor-promoting hormones. In addition, swimming and prenatal yoga will help a lot too—plus, it feels amazing during those final weeks!
Sitting Positions: How you sit can make a big difference. Avoid reclining too much or slouching, as these positions can cause your baby to turn posterior (back-to-back). Instead, try sitting on a birth ball or leaning forward a little to encourage the baby’s head to engage properly. Placing a warming pad on your belly can gently encourage your baby to turn its back toward the warmth. It’s such a simple, cozy way to help with positioning—plus, how cute is that?
🌿 Nourishing Your Body with the Right Nutrients 🌿
What you eat in those final weeks makes a huge difference in how your body handles labor. Think of food as fuel—your body will need plenty of it to keep your energy up and support those contractions. Here’s what I recommend:
Magnesium: This is a big one. Magnesium helps your muscles relax, which is great for keeping tension out of your body during labor. Load up on leafy greens, nuts, seeds, and whole grains to boost your magnesium intake.
Healthy Fats: Omega-3s are your best friend right now. They’re essential for your baby’s brain development and can even help lower your risk of postpartum depression. Foods like salmon, flaxseeds, and walnuts are packed with these healthy fats.
Dates: This is a little-known tip, but eating dates in the final weeks of pregnancy can help ripen your cervix and lead to a shorter, smoother labor. I swear by this one—try about six dates a day from 36 weeks on.
Bone Broth: is an excellent addition to your diet as you prepare for labor. Packed with essential nutrients like collagen, amino acids, and minerals, it helps strengthen your body, supports joint and ligaments health, and keeps your energy up for the big day. It’s also hydrating and gentle on your digestive system, making it a soothing, nourishing option as you approach labor. Plus, sipping warm broth can be a comforting way to relax and prepare mentally for birth.
🌸 Acupuncture to Encourage a Balanced Body🌸
I’m a huge fan of acupuncture, of course, especially for labor prepararion. If you haven’t tried it yet, it’s an efficient, natural way to help your body get ready for labor. Regular acupuncture sessions, starting around 36-37 weeks, will help inducing labor by increasing oxytocin levels and promoting relaxation. Here’s how it works:
Relaxation and Stress Reduction: Acupuncture helps your body relax, reducing stress and anxiety.
Oxytocin and Relaxation: When you’re relaxed, your body is more likely to produce oxytocin, the hormone necessary for labor. By calming your mind, acupuncture helps reduce anxiety and fear, which can be major obstacles to labor.
Oxytocin Secretion: Oxytocin, the hormone crucial for labor, is produced in the archaic brain—the part of your brain that operates on instinct and trust in your body’s natural abilities.
Instinct and Trust: When you feel calm and confident, your body is more likely to produce oxytocin. This hormone drives labor by promoting contractions.
Anxiety and Fear: On the flip side, when you’re anxious or fearful, your neocortex (the thinking part of your brain) becomes more active. This can inhibit oxytocin production because the neocortex and the archaic brain work in opposition.
Acupuncture’s Role: Acupuncture helps quiet the neocortex, reducing anxiety and promoting a calm, confident mindset. This mental relaxation is crucial for enabling the archaic brain to take over and produce the oxytocin needed for labor.
Endorphin Release: Acupuncture doesn’t just help you relax; it actively promotes the hormonal balance needed to start labor. When those tiny needles go through your skin, your body releases endorphins.
Natural Painkillers: Endorphins act as natural painkillers and mood boosters, helping you feel more comfortable and positive.
Boosting Oxytocin: Endorphins are agonists with oxytocin, meaning they trigger and boost oxytocin secretion. This dual action supports your body in reaching the hormonal balance needed to initiate labor. This increase in oxytocin and endorphin levels enhances the sensitivity of oxytocin receptors in your uterus, making it more responsive and ready for contractions.
Acupuncture doesn’t just work on a emotional level; it also profoundly affects your physical state.
Relaxation of Tendons and Ligaments: Acupuncture helps relax your tendons and ligaments, making it easier for your pelvis to open.
Pelvic Opening: When your pelvis is relaxed and open, there is more space for your baby to descend into the birth canal.
Baby’s Descent: This descent is a key trigger for the release of prostaglandins, hormones that help soften and ripen your cervix, preparing it for labor.
Overall Hormonal Balance: By promoting both physical relaxation and mental calmness, acupuncture helps create the optimal hormonal environment for labor to start naturally
🌹 Mental Preparation: The Mind-Body Connection 🌹
Labor isn’t just about what your body is doing—it’s just as much about your mindset. How you approach labor mentally can have a huge impact on your experience. Here’s what worked for me:
Positive Affirmations: Every day, remind yourself that your body knows what it’s doing. I used affirmations like “I trust my body and its ability to birth my baby” to keep myself grounded and calm. Please take some time during your last month of pregnancy to create a few mantras that truly resonate with you. These mantras will be your source of strength and empowerment as you embrace the journey of becoming a mom.
Mindfulness and Meditation: I found that deep breathing exercises and mindfulness really helped me stay calm and focused during labor. When you’re relaxed, your body produces more oxytocin, which keeps labor moving along. Trust me, it works!
Birth Education: The more you know about the birth process, the more empowered you’ll feel. Take the time to learn about what’s happening in your body and what to expect during labor. You’ll feel more prepared and in control.
❤️ Surround Yourself with the Right Support ❤️
The people you have by your side during labor are everything. Whether it’s a midwife, doula, partner, or family member, having a birth team that supports your wishes and respects your choices is crucial. Not only does it help you feel more empowered and in control, but it also plays a vital role in how your body responds during labor, especially when it comes to the release of oxytocin—the hormone that drives contractions and promotes bonding.
Personally, I had a doula by my side for my first birth, and she was instrumental in keeping my body in a state where oxytocin could flow freely. Oxytocin, often called the “love hormone,” is what triggers the uterine contractions necessary for labor to progress. But here’s the thing—oxytocin is produced most effectively when you feel safe, calm, and supported. Stress or fear can trigger the release of adrenaline, which can actually block oxytocin, slowing down labor or making it more painful.
That’s why having a trusted person by your side makes all the difference. When they know your birth plan and preferences, they can advocate for you, ensuring you feel completely safe and empowered, rather than controlled or fearful. Their presence allows you to focus on your experience, knowing you’re supported in every decision.
Remember, birth is a natural process that usually works beautifully when left uninterrupted. The body’s intricate system of hormones—like oxytocin—plays a vital role in relaxing the cervix, aiding the descent of the baby, and keeping labor moving forward.
That sense of calm and safety is essential because when you feel supported and at ease, your body can release oxytocin more freely. The more oxytocin you produce, the stronger and more coordinated your contractions become, allowing labor to progress smoothly and naturally.
Trust the Process
I know it’s easy to feel anxious as your due date approaches, but trust your body. It’s designed to do this. By focusing on alignment, nourishing yourself with the right foods, using tools like acupuncture, and preparing mentally, you’ll be in a great position to have a smooth, empowering birth experience.
Remember, every labor is different, and sometimes things don’t go exactly as planned—but with the right knowledge and preparation, you’ll feel confident to handle whatever comes your way. You’ve got this, mama!
If you want to know more about it, book a free 30 min consultation with me here.
