If your goal is to have an unmedicated birth, here are some simple ways to prepare mentally, physically, and spiritually!
Get that baby into position!
One of the greatest factors that determines the length and ease of labor is the baby's position in the pelvis. If his or her little head is turned to the side, or chin is facing up, or maybe he or she is completely transverse (sideways) or breech (head is facing up), this can make getting baby down and out of the birth canal a lot more challenging. We do not decide or manipulate the baby's position, unless it is through an external cephalic version (which is done only by your doctor). What we can do is encourage baby into a great position for birth, called occiput anterior. Starting at 28 weeks I encourage my clients to think about their posture. We know that the baby's head is the heaviest part of their body so naturally the head will fall in the direction of gravity. That is why leaning forward over your birth ball or the back of a chair can be a great, simple exercise to encourage the baby's head and body to be in the occiput anterior position (facing the mother's back with chin tucked to chest). It is in this position when the baby can easily slide right out! Avoid leaning back into squishy couches or chairs. If you do not have a birth ball you can also sit right on the floor with your knees open and feet together.
2. Walk, walk, walk
Walking is the single greatest exercise a pregnant mom can do and it is so easy! When a pregnant person walks it gently rocks the baby and encourages him or her to "engage" in the pelvis. When baby engages in the pelvis it can put pressure on the cervix to encourage dilation and effacement. Walking also reduces the chance of complications during delivery, including a cesarean section. It also improves blood flow and lowers your risk for gestational diabetes.
3. Practice some deep breathing
A great way to practice relaxation is by doing some breathing exercises. Take a deep breath in and allow your belly to expand, filling up with air. Breathe in through your nose to the count of 5 or 6, then slowly slowly slowly exhale out of your mouth to the count of 10. While doing this you can visualize something that makes you feel relaxed, such as waves gently rolling onto shore or a walk through a beautiful meadow. Really put yourself there-what does it smell like? What can you hear? Notice how soft and relaxed your whole body feels while there. Practicing breathing and visualization can be a super helpful tool to cope with contractions.
4. Talk to your baby and tell them what you want them to do!
It may sound silly, but studies have shown that mothers who talk to their babies in the womb have an easier time bonding. Baby will get to know your voice and when he or she hears you after delivery they might just turn their head and look right into your eyes as if to say, "Hey! I know you.". So how does this help us have an easier labor? Telling your baby what you want them to do fuels the bond between mother and child. Knowing that you and your baby are working together is a great reminder that the contractions are for a reason, your pain has a purpose. Suggestions for starting the conversation might be, "Hi, baby. It's mom. We are so close to meeting each other." "Mom wants you to put your head down low and face my back". "I love you baby, I can't wait to meet you." "We are in this together. We will work together during the contractions."
5. Stay hydrated!
According to ACOG, Pregnant people should be drinking 8-12 cups of water a day. Drinking water will make sure you are well hydrated, but it also keeps the amniotic fluid levels nice and high. When the amniotic sac has ample fluid it acts like a cushion between the you and the baby, which makes contractions less painful. Another wonderful beverage choice is red raspberry leaf tea! This yummy tea tastes similar to black tea and it provides a ton of benefits for all women, not just pregnant people. Red raspberry leaf tea helps to tone and strengthen the uterus. When the muscles in your uterus are strong it can make contractions more effective and shorten the length of labor. If you have ever been told you had an "irritable" uterus RRLT is a great way to prevent unproductive contractions and even lower your risk of a postpartum hemorrhage.
6. Eat a balanced diet
Pregnant women need loads of protein while growing a baby; ACOG recommends a minimum of 60 grams a day. A tip that can make it easier to get enough is for every snack or meal there should be a protein source. So instead of just munching on some crackers, try eating some cheese with them. Instead of just an apple, try adding peanut butter! Making sure you are getting enough healthy foods will keep your energy up, and give you the fuel you need for labor. They don't call it "labor" for nothin!
7. Yoga for optimal fetal positioning and body conditioning
Yoga is another fantastic exercise option during pregnancy. YouTube has TONS of free yoga videos for pregnant women, some of them are even catered to correct a specific problem- like back pain, turning a breech baby, reducing swelling, or pressure in the pelvis. I encourage my clients to use this wonderful resource and practice yoga everyday in the weeks leading up to labor. Doing yoga can also help you get more restful sleep, open the pelvis, and help you improve your stamina for labor!
8. Read encouraging/positive birth stories
Birth stories can be tricky, because reading the negative ones can plant fear in your mind for labor. But, reading positive ones can have the opposite effect by giving you something to look forward to. Reading about how other women managed their labors and contractions can give you inspiration for your own. Knowing that other moms had positive labors and successful births will encourage you on a subconscious level. When you actually look forward to contractions your mind will send the message to your body that this is easy, that you are safe, and that birth is something to look forward to instead of fear, which will help your muscles relax and allow the baby to slide out. Try googling "positive unmedicated birth stories". My FAVORITE book Ina May Gaskin's "Guide to Childbirth" is also filled with realistic, unmedicated, positive birth stories. Hypnobabies also has a ton of positive birth stories! Click the link below to check them out.
9. Address your fears and release them
What are you most afraid of for labor and birth? Are you worried about the pain of contractions? How your partner may feel or behave? Feeling vulnerable or exposed? The unknowns? You can try journaling your fears into a private notebook. When you write it down it gives your fear a place to be so you don't have to constantly think about it. You can also talk about these fears with your partner. Imagine the thing you are most afraid of in your mind then watch it fade away until it completely disappears. Visualizing your fears melting away will help you feel more in control. TIP: Share the fears with your doula! That is what we're here for and we can help you find practical solutions to these fears, or simply be a compassionate listener so you can get it off your chest. Either way, your goal should be to begin labor feeling calm and unafraid.
10. Finally, do something for yourself
Some couples take time for a babymoon right before the birth of their baby. A babymoon is like a honeymoon, but it usually happens in the third trimester of pregnancy, and instead of sipping cocktails you might want to try some red raspberry leaf tea instead (tones and strengthens uterine muscles). This could be a special trip that you and your partner take alone to get some quality time before baby arrives, or it could just be an afternoon doing something you enjoy locally. Try a prenatal massage or a pedicure. Go shopping! Splurge on a housekeeper to deep clean your home. Spend a lazy afternoon with your feet in a warm bath and good book in your hands. Anything that you enjoy doing and that makes you feel calm will help you get into the right mindset for labor. The mind body connection is really apparent during labor and birth. When you feel calm, relaxed, and happy your body has an easier time releasing and letting those muscles go. It can also increase those wonderful hormones like oxytocin (helps the uterus contract) and beta-endorphins which make you feel happy.
Unmedicated birth is one of life's greatest experiences. The connection a mother feels to her baby, her body, and to the universe will change her forever. Many women who choose unmedicated births feel accomplished, empowered, and strong. What a great way to begin parenthood!
"There is no point in ridiculing or belittling women for standing up and saying they want a natural birth...and doing the work it takes to get it!" -Kristen Burgess
Your doula loves you and believes in you.
Taylor
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