Preparing For A Great Birth
One of the hardest things to hear from expecting families is
“We’re just going to show up at the hospital and let the nurses tell us what to do”
or
“There’s no reason to prepare because nothing goes as planned anyway”.
I get it!
In life, many things do not go as planned, but that doesn’t mean we don’t do our best to prepare. For example…
Anyone just showing up at the airport with no bags packed, no ticket, and no destination in mind?
Maybe someone is doing that, but mostly not.
One of my favorite birth affirmations is
“I am prepared to meet whatever turns my birthing takes”
It does not matter what kind of birth you envision
Induction
C-section
Epidural
Unmedicated Birth
Home Birth
Having a baby in the car on the way to the hospital...
What matters is that you prepare. Prepare and then be flexible.
Here are a few tips for preparing for a great birth.
Take a Class!
It doesn’t matter what kind of class you take and there are many different birthing methods out there.
My favorite classes are those that cover
Relaxation Techniques
Breathing Techniques
Labor Positions
Comfort Measures (including pain management options that might be available to you)
Fear Release
Newborn Care
Some Options
Hypnobirthing
Hypnobabies
Lamaze
The Bradley Method
Birthing From Within
If your local hospital offers a birthing class and this is the most accessible to you, please take it.
2. Move Your Body
Movement will ease your pregnancy, your labor, and your recovery experiences.
Reduces back pain
Eases constipation
May decrease the risk for gestational diabetes, preeclampsia, and cesarean delivery
Promotes healthy weight gain during pregnancy
Improves your general fitness and strengthens your heart and blood vessels
Did you know your blood volume typically increases about 45% during pregnancy?
Shorter labor
Fewer medical interventions
Less exhaustion during labor
The American College of Obstetrics and Gynecologists recommends at least 150 minutes of moderate-intensity aerobic activity every week. That’s about 30 minutes, 5 days per week.
Other ways to take care of yourself physically include
Pelvic Floor Care - strengthening exercises like Kegels or seeing a pelvic floor therapist for a regiment that is tailored to your needs
Massage- Helps release unnecessary tension, relieve aches and pains, as well as getting your baby into optimal position for birth
Chiropractic Care- Chiropractic adjustments can help with low back pain and sciatica, headaches, fetal positioning, and maintaining a blanched pelvis for a better labor outcome. Look for a provider trained in the Webster Technique.
Spinning Babies- For those of you with a breech or otherwise mispositioned baby, spinning babies is a series of movements/poses that are intended to help get your baby into position for their entry to the world.
Acupuncture- Be sure to see an acupuncturist who is experienced in treating people during pregnancy. There are also specific techniques in acupuncture that help with fetal positioning.
3. Mindfulness and Relaxation
The first point here is “Practice, Practice, Practice”
Mindfulness and relaxation techniques can be incredibly helpful in navigating labor and birth, however, you need to lay the foundation first. As I mentioned, learning these kinds of techniques in a birth class is a great introduction. Once you have learned the techniques, invest time on your own, daily, to rehearse these techniques so that when it comes to labor, you aren’t trying to nail down a new skill and have a baby at the same time.
4. Identify Your Birth Preferences (“Birth Plan”)
Again, I get it, “why would I write down my preferences if I’m just going to be disappointed by plans changing?”
“If you don’t know your options, you don’t have any”
Knowing what options are available to you is critical. There are a surprising number of decisions or choices that you are given during your labor and birth and you’ll want to know your preferences in advance. You should also discuss these preferences with your provider and your birth support team (partner, doula, friend, etc) because they will be your advocates and may need to speak for you at some point. Don’t get caught (or let your partner get caught) trying to make a split second decision without discussing these preferences first.
5. Surround Yourself with Positivity
Everyone loves to tell their birth horror stories. YIKES! Look for positive birth stories and set boundaries when people try to tell you everything that went wrong or was scary at their sisters, daughters, aunts, best friends' birth.
Attend a positive birth stories sharing event or look for positive birth stories online.
6. Include Your Partner/Gather Your Birth Support Team
Whoever is supporting you through your pregnancy and will be there at your birth should be included in your birth preparations. You can help them, help you, by sharing your preferences, practicing comfort measures, and even doing mindfulness exercises together to prepare. This is part of setting the stage for your birth space and you want everyone to be on the same page.
7. Release Your Fears
Fear creates constriction and contraction (not the kind contractions we want during labor) that leads to tension in the body, and a closing-up and closing-in. Fear interferes directly with the process of opening and releasing that brings our babies into the world.
Avoid the Fear-Tension-Pain cycle.
When we take the time and place intention on releasing fears we relieve tension, relieve pain, and in turn, feel less fear. Talk through your fears with your partner, provider, doula, or a counselor (or a doula who is also a counselor!)
8. Ask Questions
The more you prepare, the more questions you will think of, be sure to write them down as they come up. Talk with your provider at regular appointments, ask your birth class teacher, and hire a doula who will be there alongside you through the whole process.
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