How to prepare for A natural birth

If you desire a natural birth, I’ve got you covered! In this post, I will share my personal story of having a natural birth (VBAC as well), the resources I used to prepare, the tactics I used to get through contractions, and what I would’ve done differently. I hope you find this useful as you prepare for your natural birth!

Steps to Have a Successful Natural Birth

Get informed about pregnancy and birth. Many resources are available to help you prepare. A list of my favorites is in the resources section below. The earlier you start, the better.
Prepare the uterus with Latero-costal breathing, also called hypopressive breathing. This type of breathing optimizes the uterus’s position during pregnancy and helps strengthen the uterine muscle for pushing the baby out.
Be mindful of posture throughout your pregnancy. The best place for the baby to get in the right position (head down and occipito-anterior (OA) position, where the baby’s head is down and facing the mother’s back) is when the belly is down. Daily exercise in the hands and knees position can help, as can sleeping on your left side and trying to avoid too much slumped sitting on the couch.
Commit to regular walking and light to moderate exercise
Practice relaxation techniques. This is SO IMPORTANT. It is crucial to practice and figure out tactics that help you feel relaxed so that you will know what to do when those contractions start!
Prepare your partner. Discuss ways that your partner can help ahead of time. Have your partner prepare to help you go to your “happy place.” They can describe a scene for you, read scripture, sing a song you love, tell you wonderful things about yourself, or do whatever it takes to help you stay in your place of peace throughout your labor.
Hire a doula. A doula can be a great advocate for you when during the labor and delivery of your baby. Having a doula can help ensure everything is being done on the back end while you relax and focus on breathing and progressing in labor.
Prepare your mind. Learn about other people’s natural birth stories and how they handled a natural birth.
Learn about natural pain relief options, such as hands-on partner techniques, breathing techniques, being in water, heat, and massage.

Benefits of natural unmedicated birth

For Baby

Any medication given to the mom also goes to the baby.
Studies reveal better bonding between mom and baby with an unmedicated birth.
Studies show improved latch and breastfeeding immediately after birth with an unmedicated birth.

For Mom

Effective pushing
Endless labor positions
The ability to get up and move around
Lower risk of prolapse
Lowered risk of perineal tearing

For Recovery

With less risk of perineal tearing, recovery time can be faster.

The most important things I learned in preparing for natural birth

1. deep, slow breathing

Breathing in through my nose and out through my mouth at a 1:2 ratio. For example: 3 seconds in and 6 seconds out. This differs from the quick and shallow breaths taught in some labor and delivery classes.

2. Stay Relaxed

Keep your face relaxed and expressionless. In the Bradley Method, you should appear to be asleep during labor. This actually happened to me! During early labor, my husband actually thought I was asleep on the couch! (Apparently, I did a good job at this one.)

3. figure out your “Happy Place” beforehand

Practice envisioning different places and circumstances. Figure out what makes you feel the most relaxed. You could even have your partner describe different scenes for you in a soft, slow, relaxing tone.

For example, have your partner try saying this to you while you sit or lie with your eyes closed:

Imagine you are a little child lying in the grass. Your arms wrap around you like a hug. Your body is completely relaxed. Take inthe warm sun kissing your face. Listen the rustling of the leaves. Feel the light breeze. Take a deep breath in and a slow breath out.

4. Communicate your needs

My husband is a very social guy. He loves people. His strongest gift is making others feel loved, welcome, and seen. I knew he would fill this role, even in this hospital setting, during my labor. I had to ask him to specifically not talk to the nurses, not make any jokes, and just focus on me and my needs. He did an amazing job! There was only one section when he was talking with the nurse over paperwork and making a friendly joke, and I had to remind them that I couldn’t handle the conversation around me. If you know, you know! I was glad we had already had the conversation beforehand, so there weren’t any unmet expectations.

To my surprise, I didn’t want my husband’s help during my contractions. We had done so much work together in preparing for the counter pressures and massage, but as soon as I was in actual labor, I realized the best thing was for him to be there but not touch me or try to help in that way. We learned together that the most helpful thing he could do was to just encourage me and remind me that I was doing a good job. I had to communicate this change of plan in the early stage of my labor.

5. Labor positions are key

The Bradley method suggests doing 100 cat/camel poses a day. I think the biggest reason for this is the quadruped (hands and knees) position. This position helps the baby move into the desired position for labor (head down and occipito-anterior (OA) position, where the baby’s head is down and facing the mother’s back). Doing this throughout your pregnancy is likely very helpful. This position is also a great position to be in during labor.

6. Get in “the zone” and stay there

In early labor, figuring out a good, comfortable position to be in during your contractions allows your body to remain relaxed and let the uterus do what it’s trying to do: push the baby down and dilate the cervix. The primary focus is on you and the baby. Don’t worry about the needs of anyone else during this time. Once I was able to find what helped me get through my contractions, I didn’t look at or talk to anyone. I just rested between contractions in a helpful position, and when the contractions came, I remained calm and “in the zone.”

How I prepared for my natural birth

1. I bought the following three resources:

With my second delivery being a VBAC (vaginal birth after cesarean), I wanted to be extra ready to advocate for myself during my labor. I strongly desired to have a natural, unmedicated, uninduced birth, even with the increased risk and concern with a VBAC.

Since I was having a VBAC, it was highly recommended for me to deliver my baby in the hospital. My husband is also a medical provider, and we strongly felt that this would be the safest option for me and the baby. In the hospital setting, if labor isn’t progressing, there can be a push for induction, epidural, and c-section. I wanted learn about all of the suggestions that could be made by the hospital staff. and how I could safely navigate this and pursue my desire to let the baby come without being induced and proceed through labor without an epidural.

2. I figured out my “happy place” scenario

For me, this was the ocean. The ocean is my happy place. There is nothing like the feeling of diving underneath a wave, feeling the cool water rushing over me. During each of my contractions, I would imagine a wave rolling over me, and I would repeat to myself, “It’s going to pass by in a few seconds.” In some contractions, I even imagined catching a wave on my longboard, with slow and graceful movements, seeing great friends out in the water, or searching the ocean floor for seashells. These are all things in my life that make me feel calm and happy.

3. Practice relaxation techniques while holding ice

A few nights a week, I held ice in my hand for at least 30 seconds. While I was holding the ice, I would practice deep, slow breathing, and going to my “happy place.” If my husband was home, he would sometimes narrorate a happy place for me. The more I practiced, the easier it became.

Try it:

Grab an ice cube and hold it in your hand
Find a comfortable position and practice your relaxation techniques
Go to your happy place.
Take nice long and slow inhales and exhales
Keep your body and face completely relaxed

How long could you hold it? If this was your first time trying, it may have felt really intense and almost unbearable. But I promise if you keep practicing, it will get easier. You will surprise yourself with the length of time you can hold the ice before stopping the exercise.

4. I discussed possible scenarios with my doula

I wanted to know situations that may require induction of labor, use of epidural, and suggestion of c-section. We developed the plan of not going to the hospital too early and allowing my labor to progress at home as long as possible.

5. I rehearsed and practiced labor positions with my husband

We tried the counter pressure and massage techniques and discussed ways I thought he could really help me during labor. We also talked about things I didn’t want him to do.

What I would’ve done differently during labor

Slumped sitting on the couch was the most comfortable position I could find during early labor. When I found this position, I stayed there for about 3-4 hours, working through those contractions! Although it worked for my pain management (as I said, I really didn’t feel like this stage of labor was that bad once I got in the zone), I often wonder if I wouldn’t have had back labor throughout the whole labor if I would’ve been in a more belly-down position. If I had been in that left-side lying position or on my hands and knees earlier in labor, maybe the baby could have turned face down, taking pressure off of my lower back.

The stages of labor for natural delivery

Early labor: when the cervix is dilating to 6 cm. Contractions usually last 20–40 seconds and are somewhat irregular.
Active labor: Once the cervix is dilated to 6 cm, you are now in active labor. If you are delivering in a hospital setting, this is when you will likely be admitted to the hospital and prepare to meet the baby soon! Contractions are now more regular and intense, lasting 45–90 seconds and occurring every 2–3 minutes.
Third stage of labor: Contractions begin again 5–30 minutes after birth to help separate the placenta from the uterus. These contractions are less painful than contractions during early and active labor.

Labor positions for natural birth

It is recommended to avoid the lithotomy position (the position of lying on the back with the legs elevated). The lithotomy position does not allow gravity to aid in the natural descent of the baby into the vaginal canal. Check out the FREE PDF file below for a handout on labor position options.

In Summary

Knowledge is power. Learning about the birth process is crucial to best preparing for a natural birth. For example, knowing the length of contractions in each stage of labor allowed me to know that the pain would not be long-lasting. I would remind myself of this to keep myself calm.

Recommended resources for preparing for natural childbirth

If I were going to choose one, I would go with the Built To Birth course.

Medical disclaimer

Remember that this is not intended to replace other medical advice you have received. Please continue to consult your OBGYN about preparing for labor and delivery and consult your primary healthcare provider before starting any new exercise.

Resources

1.Lothian JA. Questions from Our Readers: Why Natural Childbirth? The Journal of Perinatal Education. 2000;9(4):44-46. doi:https://doi.org/10.1624/105812400×87905

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