How can you be more comfortable during the birth of your baby or babies? Here are 26 things to try – your A–Z of self-help during childbirth! Have a look through the images, try some of the ideas at home and notice how they make you feel. Pick and choose, or write your own. Your body, your baby, your birth!
Here are my suggestions:
- Aromatherapy: A strong anchor that increases relaxation and comfort, reduces anxiety and supports the birth process. Read more in Aromatherapy for Childbirth.
- Breathing techniques: Focus on your out-breath and breathe deeply. Deep breathing means more oxygen for your baby. Soft, relaxed lips = a soft, relaxed pelvic floor.
- Candles: LED candles and/or soft, dimmed lighting can increase your sense of privacy, comfort and safety.
- Doula: Emotional and practical support, information and signposting, and support for informed choice.
- Endorphins: Your body’s feel-good hormones and one of its own ways of coping with discomfort and pain.
- Fan: Birth rooms are often very warm, and a fan can give you some welcome cool air. Why not add a drop of your favourite aromatherapy oil?
- Gas and air: 50% oxygen and 50% nitrous oxide (laughing gas). Quick-acting, self-administered and a popular choice during childbirth – at least in the UK.
- Hypnobirthing: Can improve satisfaction with the birth experience. Whether you’re planning a home or hospital birth, a vaginal or caesarean birth, hypnobirthing helps you feel in control by focusing on what you can control.
- Imagination: Imagine your safe place. Imagine your baby moving down the birth canal or being born by caesarean. Imagine melting an ice cube with your breath…
- Joke around: A sense of humour is highly recommended during childbirth. After all, it’s hard to be tense when you’re laughing!
- Knees in, heels out: Opens up the space in your pelvis, making it easier for your baby to be born. When kneeling, bring your knees together and your heels out. In a squat, keep your knees in line with your hips and your toes pointing forward.
- Loo: Empty your bladder every 45–60 minutes to make the most of the space available for your baby.
- Massage: Massage can help you relax. The double hip squeeze, which gives counter-pressure, may help you feel more comfortable.
- Nourishment: Have food and drinks to hand. Stay hydrated and eat when you feel like it to keep your energy up.
- Oxygen: The deeper and calmer you breathe, the more oxygen reaches your baby – and your uterus. The uterus is a muscle and works more effectively when it is well oxygenated.
- Pause: Sometimes you need to pause for a moment to reset your energy and refocus.
- Questions: Ask about anything you don’t understand. If your healthcare provider suggests something, ask why, and ask for more information and/or alternatives.
- Relax: The more relaxed you are, the easier, quicker, more comfortable and more enjoyable your birth is likely to be.
- Shower: A gentle trickle or stronger stream of water over your bump can be very soothing.
- TENS machine: Gives you an element of control and some distraction, and helps stimulate your body’s endorphins.
- UFO: Upright, Forward and Open (pelvis) positions are beneficial for the birth process.
- Vocalise: Make some noise! Deep belly sounds use your diaphragm, which can help the birth process, especially during the ‘pushing’ stage. You may sound a little like a cow… moooooo…
- Waterbirth: Immersing your bump in water, such as a birth pool, is very soothing and a well-known form of pain relief during labour and birth.
- X (kisses): Kisses, hugs, touch and being close to a loved one all help your body release oxytocin – the hormone of love, labour and lactation. Great for birth, breastfeeding and bonding!
- You: Your body, your baby, your choices, your birth! Make informed choices for you, your family and your journey into parenthood. This is about YOU!
- Zzzzz (sleep): Doze between contractions if you can – even easier if you have an epidural!
Follow me on Instagram (@tinagibbsgb) for more on each of these suggestions.
This and many more top tips are included in your self-paced online childbirth preparation course!
Please also check out my online course! No videos, just text and images to learn in your own time. Includes hypnobirthing mp3s, scripts, workbook, handouts, infographics and much more! Lots and lots of information at your fingertips! Includes:
- hypnobirthing mp3s
- hypnobirthing scripts
- written information
- infographics and other imagery
- printable handouts
- printable workbook/journal
