Your Comfort Toolbox: Resources for Labor
The 3 R’s: The Key to Coping During Labor
Relax - Find comfort tools and strategies to try and stay relaxed during contractions. More importantly, use these same tools to relax completely in between each contraction for an easier, less exhausting labor.
Rhythm - Allow your body to guide you into a rhythm that works with your labor, rather than fighting against it. This may be a rhythmic movement of your body, vocalization, steady breath or the guidance of a labor companion like a partner, family member or doula.
Ritual - Turn your relaxation techniques and rhythm into a ritual. Those who cope most effectively during labor find a ritual that works and don’t stray, letting it take away the guess work and decision making during the process.
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Creating Your Labor Environment
Dim lights - Soft lighting helps you relax. Bring overhead lights down low. You can use flameless candles or string lights to create a more peaceful environment in the bathroom. Sunlight can also help improve your mood and perspective, especially if you’ve been laboring through the night.
Music - Create a playlist of your favorite songs to help set the environment and serve as a positive distraction. There’s no right way to make a playlist! You can choose soothing songs or more upbeat options, both are wonderful.
Remove any clocks from walls - Having a constant reminder of how long you’ve been laboring can be challenging, so remove the clock from the wall.
Wear your own clothes - Choosing to wear your own clothes instead of a hospital gown can make a big impact. Hospital gowns can be hot, all while make us subconsciously think we’re sick. You’re not sick, you’re having a baby! Wearing your own clothes gives you more freedom and comfort.
Ideas for Comfort
Use your breath - Long, slow breaths during contractions help calm your nervous system and make it easier to relax in between contractions. A more intentional breath can take practice; you can seek out guided meditation or prenatal yoga to help you learn.
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Expectful Pregnancy Mindfulness App
Words of Affirmation - Hearing regular, affirming messages from our support team is important to staying motivated during labor. It’s also important to be practicing positive self talk to keep yourself focused.
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Pinterest - Birth Mantras
Heat - Using heating pads or a warm shower can help with aches during labor. A heating pad works well on your back if you’re having back labor, which is when you experience contractions in your back and front. A warm shower can be directed to soothe your back, legs and belly.
Cold - We get hot during labor! All of the labor hormones often cause hot flashes, which if left uncontrolled, can make us nauseous. Use a fan or ice cool wash cloths to help cool you down quickly.
Touch - Touch and massage is key during labor. A constant, reaffirming touch helps remind us we aren’t alone. Focused massage on our shoulders, upper back and thighs help release tension that can impact the progress and comfort of our labor.
Distraction - Who said you need to be fully focused on your labor? Use some of your favorite distractions to work through contractions and keep you at ease. Watch a favorite television show, play an instrument, dance or even grip a comb to distract yourself during a contraction.
Visualization - Similar to distractions, visualizing our contractions in a new way can help us stay positive, relaxed or motivated. Some may want to view their contractions as a wave, while other may want to focus more deeply on what their body is doing throughout labor.
Hydrotherapy
Shower -
Helpful at any stage of labor.
Use shower head for relaxing massage on your belly.
You can use any labor position in the shower.
Bath
Best once you’re in active labor to avoid slowing down contractions.
Best if used in 30 minute increments.
May have restrictions at hospitals based on other interventions or labor situations .
Aromatherapy
Lavender for relaxation.
Citrus for energy.
Peppermint for nausea.
Hypnosis for childbirth
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Positions for Labor
There are many positions you can use during labor. It’s important to use gravity and change positions regularly to help your labor progress and ensure the best position of your baby.
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Helpful Birth Bag Items:
Heating Pad
TENS Unit
Essential Oils
Massage Tools (hard ball, massage knob, textured tool)
Flameless candles
Music player (bluetooth speaker or headphones)
Water bottle and straw
Snacks (high protein, healthy fats and complex carbs)
Scarf or rebozo
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