Hey there, welcome back! I'm thrilled to dive into this topic because I'm genuinely passionate about preparing for labor throughout the entire pregnancy journey. For me, immersing myself in that special "space" and finding that perfect "zone" is one of the most fulfilling aspects of getting ready for childbirth. What's more, the strategies I'll be sharing today aren't just for the big day—they can enhance your everyday life too!

I firmly believe that consistent preparation and practice during pregnancy contribute to a more serene and balanced experience, making it easier to access that essential "zone" when Labor Day arrives. So, grab yourself a nourishing snack, brew a cup of your favorite tea or coffee, or pour any comforting beverage, and let's delve into this vital topic together. It might be expansive, but it's incredibly significant and often overlooked.

The Inner Work

Craft Your Why

Defining your WHY for the birth you envision stands as one of the most crucial aspects of inner preparation, yet it often goes overlooked. Imagine not having a clear WHY—it's akin to embarking on a journey without a map, unsure of the path from point A to point B. You might find yourself meandering, hoping to stumble upon your destination eventually. Similarly, lacking a clear WHY for your desired birth can result in aligning with a birth team that doesn't share your vision. When you and your birth team aren't in sync, the journey toward your desired outcome can easily veer off course.

Misalignment with a birth team dedicated to realizing your birthing preferences often leads to birth trauma. During the intensity of labor, caregivers can exert significant influence over decisions, potentially deviating from your wishes. That's why I strongly advocate for introspection through journaling, prompting you to explore and answer pivotal questions.

• What type of birth do I REALLY want?

• Why do I want to have my baby that way?

• Why does it matter to me to have my baby that way?

• What do I know and believe about birth?

• How does this type of birth benefit ME?

• How does this type of birth benefit my baby?

Fears Release Exercises

When there is less fear, there is less pain. 

--Fears Release Journaling--

This particular exercise is from Nurturing The Unborn Child by Thomas Verny

• 1. Sit in a comfortable spot with your journal during a quiet part of your day
  

• 2. Close your eyes and ask yourself:

• What is it about the experience of childbirth that worries me the most?

• Let the answers pass through your mind for five minutes
   

• 3. Open your eyes and write. Describe your fears with absolute honesty, writing whatever comes to mind
  

• 4. After you have finished, go back and read what you have written aloud. Read slowly, and allow the full impact of each fear to register in your mind. Then read the fear aloud again.
  

• 5. Each time you pronounce a specific fear, try to turn the anxiety into a positive affirmation. For instance, if you fear that your baby will not be able to pass through your birth canal, say: "My baby will pass through my birth canal smoothly and easily." If you fear losing control during labor, say: "I will be concise and competent from the beginning of my birth experience to the end." Use the affirmations that work best for you, and create an affirmation in response to each and every fear. 
  

• 6. After you have said your affirmations aloud, write each one in your journal ten times in a row.
  

• 7. When you have finished, softly caress your pregnant belly and, in your mind’s eye, gaze right through it so that you can see your baby floating in the amniotic sea. Then take leave of your baby and slowly get up and continue with your day.
  

--Other Ideas to Release Fears--

• Worship God. Let the music refocus you and remind you who God is, how faithful He is, and how trustworthy He is. In this atmosphere, pray over each fear that you’ve been holding.
  

• Talking through your fears with a trusted person who is birth-positive. Putting your fears out in the open will diminish them. You may also want this person to speak into the fears you’ve voiced.
  

• Research the thing(s) that you’re fearing the most and learn about them to put your fears at ease, or perhaps you’ll learn some prevention strategies for that fear.
  

• Writing down each care or concern on paper and then doing something that represents releasing it into God’s hands. That could be burning it, ripping it up or even placing it into a prayer box.
  

• While you’re thinking about or imagining the thing you’re afraid of, practice breathing deeply through it, feeling/noticing your bottom on the chair, your feet on the ground, and yourself in your body. Practice being calm and present in the face of the fear. 
  

• Activate your praying community to pray with you about your list of fears and concerns.

Check In with God, Your Body, and Your Baby

Designate a weekly moment to connect with God, yourself, and your baby. Check-ins can vary widely among individuals. You might opt for structured "clinical" observations or simply assess your emotional, spiritual, and physical well-being. There's no strict right or wrong approach here, but this inner work holds profound significance.

“Clinical” Observations
whatever resonates with you, so some ideas would be:

• Pregnancy Symptoms

• Fundal Height

• Fetal Heart Tones

• Doppler or Fetoscope

• Blood Pressure

• Weight

• Temperature

• Urine Strips

• Belly Mapping

Emotional and Spiritual Check In

• How am I spiritually and emotionally?

• What’s nourishing me this week?

• What movement is refreshing me this week?

• How is my energy this week?

Journaling 

• Gratitude Journaling/Gratitude Prayer

• Journaling Prompts 

• Journaling your previous birth stories

• Get Curious. Sit quietly with God and get curious.

Journaling Prompt

During my last pregnancy, I established a cherished ritual of dedicating quiet moments to connect with God, myself, and my baby every week. Typically, I chose Monday evenings—a serene transition from the weekend's hustle to the onset of a new week, coinciding with my husband's return to work. These moments were precious, offering a chance to prepare mentally and emotionally.

I'd lie still, conducting gentle "clinical" assessments like measuring fundal height, palpating my belly to discern the baby's position, and listening to his/her heartbeat with a fetoscope. Sometimes, I'd even monitor my blood pressure.

Then, I'd devote as much time as needed to journaling through specific prompts, which included:

• Body: Acknowledge sensations and shifts within your body. Reflect on the steps you've taken to nurture your body through nutrition, exercise, rest, supplements, and other forms of self-care.

• Heart: Explore prevalent emotional themes. Reflect on the measures you've adopted to tend to your emotional well-being, such as seeking counseling, allowing yourself to express emotions through crying, journaling, and engaging in activities that bring you joy and comfort.

• Mind: Identify any intrusive thoughts or fears that have surfaced. Reflect on the truths about yourself, who God is, and the promises you hold for your pregnancy and birth. Affirm these truths to reinforce your mental resilience.

• Spirit: Reflect on instances where you've felt the presence of God—whether through provision, moments of profound presence, dreams, or hearing His voice in your spirit. Consider what message you perceive from God for this week.

Visual Affirmations/Scripture

• Handmade Cards

• Chalkboard Writings

• Phone Backgrounds

• Visuals for Birth Space

• Coloring/Drawing Affirmations

Education

Education is absolutely essential, and I can't emphasize this point enough. Too often, women enter into childbirth without adequate knowledge, adopting a "whatever happens, happens" mindset. I, too, was once in that position during my first pregnancy. However, despite advancements in medical technology, the incidence of birth trauma continues to rise, with outcomes showing little improvement. Additionally, rates of postpartum depression and anxiety are skyrocketing. There's a glaring gap in our society when it comes to education about the Labor Blueprint and the Physiological Way of Undisturbed Birth.

I strongly recommend enrolling in a holistic childbirth education course. If you need guidance on where to find such resources, please don't hesitate to reach out to me. Choosing a course unaffiliated with a hospital provides the best opportunity to learn about physiological, undisturbed birth in depth.

Understanding the labor blueprint, basic birth anatomy, and the concept of undisturbed birth can help you recognize and alleviate fears associated with childbirth. I also encourage you to watch as many videos of undisturbed births as possible, including those of animals giving birth in the wild. There's so much we can learn from their instinctual approach.

Investing time in educating yourself is a decision you won't regret. The more knowledge you acquire, the better prepared you'll be to articulate your preferences and advocate for yourself and your baby during childbirth. Armed with education and research, you'll have the confidence to navigate your birthing experience with clarity and empowerment.

Instinctual Coping

Dear sister, I hope that as you traverse through your pregnancy and ready yourself for birth, you're discovering your voice and nurturing the belief that YOU ARE CAPABLE! While the journey may present challenges, remember, that you have the strength within you. Countless generations before you have embarked on this journey, and so can you!

Engaging in this inner work stands as one of the most pivotal preparations for childbirth during pregnancy—and it equips you with tools applicable to everyday life. Consider this: how do you currently navigate life's stressors? What self-care practices do you turn to when you're feeling down or after a particularly tough day of parenting? Take a moment to jot down the things that bring you solace. This list can serve as a foundation for exploring additional techniques that could prove invaluable during labor and delivery.

Theories of Pain

In essence, pain is an integral aspect of the birthing process and serves a vital purpose. It regulates contractions, ensuring their strength and timing, which is beneficial for both mother and baby, allowing moments of rest and energy restoration. Pain acts as a safeguard, ensuring the safety of both mother and baby throughout labor. Furthermore, it triggers the release of a hormonal cocktail that fosters bonding—a phenomenon rooted in the labor blueprint. Removing pain can disrupt hormonal balance and lead the birthing process astray in various ways.

I urge you to replace the Fear/Tension/Pain Cycle with the Trust/Relaxation/Pleasure Cycle. With enough trust, it's possible to alleviate the intensity of pain—a remarkable concept, isn't it? However, it's important to note that aiming for a painless birth isn't necessarily the objective. Each individual's perception of pain varies greatly. Personally, I don't find birth to be classically painful until transition—the phase when I know I'm nearing the end. When I reach the point of thinking, "Okay, this is starting to hurt," or even uttering, "I can't do this anymore," I recognize that emergence is imminent. This sensation of "pain" actually excites me because it signifies that I'm about to meet my baby!

Gate Theory of Pain

As we delve further into this topic, I'll provide specific examples, but let's touch on the Gate Theory of Pain in general. While termed a "theory," it's actually a well-established understanding of how pain functions within our bodies. The premise is that touch fibers in our body have the ability to override sensations of pain. Consider the instinctive reaction when you accidentally burn yourself on a hot stove—many of us would immediately shake our hand vigorously, perhaps blow on the affected area, or even vocalize. This reaction exemplifies the Gate Theory of Pain in action. Stay tuned for more detailed exploration on this concept as we progress!

Pain Versus Suffering

Experiencing pain doesn't automatically equate to suffering, and this differentiation holds particular relevance during labor. Consider individuals who enjoy intense workouts—they often describe the discomfort as a "good pain." Pushing muscles to their limits, feeling the burn, and experiencing soreness afterward are all part of the process. Labor can be viewed similarly; it's a sensation that's distinctly different from, for example, the persistent agony of a toothache, which many would categorize as true suffering.

Basic Needs During Birth

Now, let's delve into the fundamental needs of a woman during birth. These needs are not negotiable—they form the very foundation of the birthing experience. Ideally, they should seamlessly align with the groundwork you've already laid throughout your pregnancy. However, it cannot be overstated how crucial it is for both you and your birth team to prioritize these essential requirements.

When contemplating who you want present at your birth, thorough consideration is key. Don't simply extend invitations to your closest friends, mother, or mother-in-law without careful thought. Take each potential attendee into consideration and seek guidance from a higher source. Ask yourself, and perhaps even consult with God, about the role each individual should play—or whether they should be involved at all. If you feel a sense of hesitation in your spirit, I urge you to heed that inner guidance.

When choosing who you want at your birth, ask these questions:

• How many births has this person been to? (spouse/mother/MIL/friend/sibling)

• How useful is this person going to be at my birth?

• How many hours has this person spent researching, learning, and figuring out how to support me?

• Does this person trust birth and understand the physiological process?

• Depending on the answers to those questions, is that person going to be more of a hindrance at your birth than a help?

Birth Partners

Let's discuss the individuals you may invite into your birthing space. While this typically includes your spouse, it extends to others such as your mother, mother-in-law, friends, siblings, or anyone you're considering for in-home childcare. It's essential for them to prepare themselves emotionally and mentally for this experience. It wouldn't be fair to you, the laboring woman, to have to accommodate their fears during your birth. Being a birth supporter is significant and demanding work, and it requires a serious commitment.

Spouses, your presence is eagerly anticipated and desired by your partner! She doesn't want you to take a passive role in her pregnancy and birth journey. She wants you to actively participate and engage. However, it's crucial for mothers-to-be to communicate their expectations clearly with their partners. Guide your birth partners toward education on how they can support you in ways that make you feel loved, supported and acknowledged.

Midwives and doulas complement the role of the spouse. While midwives have clinical responsibilities, doulas, like myself, thrive on facilitating the connection between you and your partner. We work as a team, providing guidance to partners on techniques like counter-pressure, massage, and light touch to enhance the birthing experience. Historically, women have always supported each other during birth, and I hope to see a resurgence of this community in the future. While doulas play a crucial role today due to the absence of traditional village midwives, I dream of a return to a time when knowledgeable birth supporters were a staple at every birth.

With all this in mind, have you discussed your expectations and desires for labor with your partner or labor support team? It's essential to have open and honest communication to ensure everyone is aligned and prepared to support you effectively during this transformative experience.

Nutrition

Here's another critical aspect that deserves significant attention: nutrition. Despite its importance, nutrition is often overlooked during pregnancy and birth. However, proper nutrition can play a crucial role in preventing and even improving pregnancy complications. When it comes to childbirth, staying hydrated and well-nourished is absolutely imperative. Think of it as running a marathon—you're expending a tremendous amount of energy! Even marathon runners don't complete the race without hydrating and fueling their bodies along the way. This becomes especially crucial during a long labor. Being mindful of nourishing your body with nutrient-dense foods can help maintain your energy levels, particularly during the intense stages of transition and pushing.

You can find a wealth of information on this topic through online resources such as Google and Facebook groups. One nutrition guideline that I often recommend for pregnant women is The Brewer's Diet.

Some general things to consider with nutrition for any season of life, but especially when pregnant:

• Eat every 2-3 hours, sometimes every 1-2 hours; especially when nauseous 

• Balanced Plate

• ½ plate of vegetables

• ¼ plate of fruit

• ¼ plate of protein

• “No Naked Carbs” always pair your carbs with healthy fats and/or protein

  • Let me share with you a little analogy I've developed over time—I call it the "Long Burning Fire" analogy. While it might seem a bit whimsical, many of my coaching clients have found it incredibly helpful in understanding nutrition for various aspects of life.

    Picture this: When you're building a fire, you typically start with a grid—a foundation of two pieces of wood on the ground with three pieces stacked on top, creating a sheltered area for your fuel. Now, when you ignite the fire, the fast-burning materials like paper, cardboard, or kindling serve as the initial spark. They burn quickly but play a vital role in igniting the long-burning fuel, represented by the logs of wood.

    In the same vein, when it comes to nutrition, carbs act as the fast-burning energy source, providing a quick burst of fuel. Meanwhile, proteins and healthy fats serve as the slow-burning energy, keeping you satiated for longer periods and stabilizing your blood sugar levels, preventing sudden spikes and crashes.

    So, think of your toast or crackers as the fast-burning fuel, and your peanut butter, yogurt, cheeses, or whole proteins like meats as the long-burning fuel. By incorporating a balance of both into your diet, you can sustain your energy levels effectively throughout the day.

Nourishing Labor Snacks

I recommend maintaining your regular eating habits for as long as possible during early and active labor. Eventually, most women will reach a point where they prefer to stop eating, typically around the onset of transition. However, some women have found relief by consuming small amounts of honey or a few bites of dates between contractions during transition.

Allow me to share a humorous anecdote from my own experience. With my youngest baby, it was around 8-9am, and our birth team had been present since about 6am. The midwives were discussing ordering breakfast from a local spot my husband and I frequented for breakfast dates throughout my pregnancy. I was suddenly struck with a strong craving for my usual omelet—a delightful mix of mushrooms, onions, and mozzarella cheese, accompanied by hash browns. When my husband brought me my meal, he presented it on a giant cookie baking sheet! Suddenly, I found myself desperately craving honey. Someone fetched the jar of raw honey, and I generously drizzled it over my omelet. I managed to take several bites before a powerful contraction hit, followed by another, and another. With each contraction, I had to focus intently on my breathing and movements. By the third contraction, I pushed my food away, rushed to the bathroom, and declared, "I NEED MY WATER!" It was then that I realized I was in transition, and an hour later, our baby arrived. This experience taught me the importance of nourishing your body to prepare for the demands of labor's various stages.

Nourishing snacks to consider having on hand:

• Honey Sticks

• “Groaning” Cake

• Fresh Fruits

• Fresh Veggies

• Dates

• Nuts and Seeds

• Protein Bars

• Protein Drinks

Water/Caloric Beverages

• Teas with Honey

• Labor-aide

• I wholeheartedly recommend checking out "The First Forty Days: The Essential Art of Nourishing the New Mother" by Heng Ou. Not only does this book feature a fantastic recipe for a "labor-aide" drink, but it's also an indispensable resource for anyone preparing for the postpartum period.

• Coconut Water or other Electrolyte Water

Rest

The significance of resting during labor cannot be overstated. It's understandable to feel excitement when signs of impending labor emerge—whether it's the release of your waters, bloody show, or the onset of contractions that feel different. However, it's crucial to prioritize rest.

During early labor, it's advisable to maintain your usual routine. If contractions begin in the morning or afternoon, carrying on with your day as usual can be beneficial. However, if labor starts at night with the release of your waters without contractions, or you start having waves, the best course of action is to go to bed and rest as you normally would. Avoid elaborate comfort measures at this stage, as they may only lead to exhaustion. Save your energy for when you truly need to work through the contractions.

Connection

Staying connected with your spouse and children throughout the birthing process can significantly enhance the release of oxytocin—the "love hormone." Find ways that resonate with you in the moment to foster this connection.

Exploring Breathing Techniques

Breathing techniques such as paced breathing, box breathing, and counting your breaths can be invaluable during labor. If you're unfamiliar with these methods, you can easily find tutorials on platforms like YouTube for practice.

Interestingly, studies have shown that individuals experience reduced pain when they engage in eye contact with another person. Incorporating paced breathing while maintaining eye contact with a supportive individual can amplify the effectiveness of this technique.

During my last pregnancy, I found box breathing particularly helpful whenever I felt the urge to check my own blood pressure. Anxiety surrounding the reading can sometimes skew the results, whether I'm taking it myself or a midwife is administering it.

Focusing on your breath can also enhance your presence during contractions. Having a support person breathe alongside you can foster a sense of support, connection, and grounding during this intense experience.

Vocalization

Vocalizing during labor is often an instinctive response for many women. However, I've encountered births where women express a preference for a more “hands-on” approach to breathing techniques, helping them stay focused, present, and grounded throughout the process.

During a workshop on Intuition, Childbirth, and Authoritative Knowledge with Robbie Davis Floyd, I learned about a powerful technique doulas and midwives can employ to influence the energy of the birth space. Robbie shared a story of a woman in labor who was experiencing a lack of progress. She highlighted how a simple shift in vocalization, from a high-pitched "OH GOD!" to a deep, guttural "Oh goooooooood!" facilitated by gentle encouragement, helped open the woman's throat and cervix, leading to a swift delivery.

Whether it's moans, yells, or even singing, vocalization can vary greatly from one laboring woman to another. Some find being loud effective, while others prefer silence. There's no right or wrong way, and I encourage you to listen to your body's cues regarding the sounds you make—or choose not to make—during childbirth.

Personally, I tend to be quiet and introspective during early and early active labor, often masking my contractions entirely. As labor progresses into late active labor, I find deep, low moans and rhythmic movements help me cope. During one labor, I found relief by repeatedly pressing my hips and buttocks against the sidewall of the bathtub. In another, I engaged in intentional hand movements, pressing my thumb and pointer finger together during contractions. Transition typically brings a profound sense of inner focus, marked by deep silence until the moment of pushing. As the baby is born, a surge of oxytocin often gives way to sounds of elation and relief.

Audio Analgesia 

I find solace in the transformative power of music. Crafting playlists that resonate with my soul, offering comfort, tranquility, and deep worship, has become an integral part of my birth preparation journey. These playlists serve as a trusted companion, ready to soothe me in moments of fear, weariness, joy, or excitement.

Personally, I curate two distinct playlists: one filled with worship songs that uplift my spirit and deepen my connection with my faith, and another featuring soothing "spa" or "meditation" music devoid of lyrics. This allows me to escape into a realm of tranquility, where words are unnecessary, and my mind can drift freely.

Beyond childbirth preparation, I integrate these playlists into my daily life. Whether I'm crafting content, writing blog posts, or immersing myself in my role as a birth worker, these musical companions accompany me along the journey. My meditation/spa playlist serves as a backdrop for focused work, while my worship playlist helps me enter a state of deep concentration and prayerfulness, especially as I’m preparing my body, mind, and soul to support a fellow sister through her birth experience.

By aligning my mind and spirit with these playlists, I arrive at birth spaces with a sense of calm, peace, and spiritual presence. With my focus set on walking alongside Jesus during each birth I support, I strive to embody a higher consciousness, offering support and guidance to birthing women with grace and compassion.

Some ideas of different playlists or apps you could look into creating and using!

• Playlist of soothing music

• Meditation music

• Worship music

• YouTube playlist of deep sleep music or even hypnobirthing music

• Christian Hypnobirthing App

• Made For This App

• Anything that makes *YOU* feel calm to reduce the fear/tension/pain cycle and enter the trust/relaxation/pleasure cycle

When winding down for bed and feeling overwhelmed by stress, playing your playlist can initiate a relaxation loop in your brain. This playlist serves as a trigger, prompting your mind and body to embrace relaxation and calmness. As calming hormones are released, they reinforce this trigger-stimulus-reward loop, further enhancing your sense of tranquility.

Consistent practice during pregnancy strengthens this connection, making these relaxation methods even more effective during childbirth. By integrating these techniques into your nightly routine, you're not only preparing for a peaceful sleep but also laying the groundwork for a more serene birthing experience.

Aromatherapy

Essential oils are invaluable tools for promoting relaxation, alleviating stress, reducing pain, and fostering a sense of peace and calm. I highly recommend acquainting yourself with essential oils during your pregnancy to harness their benefits effectively. However, I advise against introducing new scents during the birth process.

Consistent use of essential oils during pregnancy enhances their efficacy in inducing a state of tranquility. There are various methods for incorporating essential oils into your routine, such as using a diffuser, creating a roller bottle for topical application, or enjoying a soothing massage from your partner using a carrier oil.

During labor, you can continue to reap the benefits of essential oils by using a diffuser or inhaling oils from a cotton ball. This approach allows for easy removal of the scent if it becomes overwhelming during childbirth. By integrating essential oils into your pregnancy and birth journey, you can create a calming atmosphere to support your well-being.

Hydrotherapy

Hydrotherapy, in its simplest form, involves the use of water—whether it's a birth pool, bathtub, or shower. Personally, I find solace in water whenever I seek peace, calmness, or relief from stress and pain, whether it's due to my menstrual cycle or the physical toll of a challenging week. Water is also my go-to when I'm feeling unwell, whether I indulge in a bath with Epsom salts or simply sit under a hot shower, allowing the water to cascade down my back.

Recently, I've been introduced to the Gate Theory of Pain, which posits that water can interact with this theory. Essentially, when you're in the shower, the sensation of water running down your back or belly can override the pain signals originating from contractions and the opening cervix. This phenomenon aligns with my personal experiences and provides further insight into the therapeutic benefits of hydrotherapy during childbirth.

Movement

Another intriguing aspect that aligns with the Gate Theory of Pain is the tactile techniques I instinctively used during labor with my youngest baby. Amid contractions, I found myself engaging in a repetitive finger tapping ritual, slowly tapping each finger against my thumb while fully immersing myself in the sensation. At times, I would press my pointer finger and thumb together for an extended duration during the peak of a contraction.

During my labor with my third baby, while immersed in the soothing waters of my bathtub before transitioning to the birth pool, I discovered another instinctive technique. I pressed my hips firmly against the tub wall in a rhythmic manner throughout each contraction. This not only created a distracting movement but also provided comforting touch to tender areas.

It's fascinating to realize that these actions correspond with the Gate Theory of Pain. Although I performed these techniques instinctively, discovering the theory behind them adds a new layer of understanding to my birthing experiences.

Let's refocus on the topic at hand: movement, an invaluable tool to wield during childbirth. Whether it's swaying your hips, dancing, or having a supportive companion assist in moving your body, the act of movement can work wonders. In fact, having someone gently jiggle your hips during contractions can help alleviate the sensation of pain.

Embrace the instinctual nature of your body's movements. Whether it's squatting, assuming hands and knees position, walking, performing lunges, bouncing on a birth ball, or even sitting backward on a toilet—there are no limits. However, I urge you to remain open to changing positions throughout labor. Not only can prolonged time in one position strain your body, but it may also impede the baby's rotation through the pelvis.

By allowing your body to move freely and adapting positions as needed, you conserve energy and facilitate the baby's journey through the birth canal. So, be flexible and embrace the myriad of movement possibilities available to you during childbirth.

Touch

Let's delve into the realm of touch—a powerful tool for comfort and relief during childbirth.

Firstly, gentle touches can work wonders. At a recent birth, I witnessed the soothing effect of a light touch as I ran my fingertips slowly up and down the birthing woman's arm or upper back during contractions. Additionally, a gentle head massage, provided immense comfort during my own labor with my third baby, courtesy of my doula. The term for this light touch is known as Effleurage.

Hot and cold packs also play a vital role in providing relief. While warmth is often preferred during the early and active stages of labor, cold packs may offer respite during transition and pushing. Some women even find relief by alternating between hot and cold sensations or by applying them to different areas of their body simultaneously.

Counterpressure techniques are another invaluable touch method. Applying pressure to the sacrum or performing hip squeezes can alleviate discomfort, particularly useful for back labor or if the baby is in a posterior position. In such cases, I often recommend utilizing The Miles Circuit to facilitate optimal positioning during labor.

Non-Focused Awareness

Let's explore a meditation technique known as Non-Focused Awareness, aimed at expanding your perception and shifting your focus away from the singular experience of contractions.

Non-Focused Awareness serves as a counterpoint to delving deeply into the sensation of pain. Both practices involve a mental exercise, yet they approach it from contrasting perspectives. With Non-Focused Awareness, you diffuse your attention across your surroundings, embracing everything around you without fixating on any particular aspect.

On the other hand, delving into the pain entails immersing yourself entirely in the sensation, examining it from various angles.

This approach may involve asking probing questions:

By adopting a curious mindset, you can sometimes diminish the intensity of the pain, stripping it of its power.

• Where in my body do I feel the pain?

• What qualities does it possess—its shape, color, texture?

Birth Plan

I'm a firm believer in the power of a well-crafted birth plan, regardless of the type of birth you envision. As a birth worker, having a written record of the mother's and her partner's wishes, preferences, and desires regarding various aspects of the birthing process is invaluable. Especially during a lengthy labor, it can be challenging to recall all the techniques and tools the mother has researched and wishes to incorporate.

That's where a written birth plan becomes indispensable. It serves as a comprehensive guide, detailing the tools, techniques, and interventions you have prepared, such as essential oils and herbs, along with your openness to trying different methods throughout labor. Having this information readily available allows the birth team to reference it as needed, ensuring that your preferences are respected and supported during labor.

I encourage you to engage in open communication with your birth team about the techniques and tools you have at your disposal and wish to explore during labor. By compiling a printed list and keeping it nearby while laboring, your birth team can readily access it and suggest interventions that align with your preferences if you encounter challenges during labor.

Given that you'll be in an altered state of consciousness during childbirth, anticipating your needs and desires in advance is crucial. Writing them down not only helps clarify your wishes but also provides a tangible means of communicating them effectively to your birth team. Whether it's specifying preferences regarding post-birth care or outlining your preferences for the immediate environment, such as limiting external voices for the first 30 minutes after birth, documenting your desires allows for a thoughtful and intentional approach to childbirth.

Rebozo

The rebozo, a traditional Mexican shawl or wrap, holds significant value in providing support and comfort to pregnant women, particularly during the birthing journey.

For a more comprehensive understanding and visual aid, I highly recommend exploring online resources for detailed information and demonstrations.

Here are a few practical uses of the rebozo:

• Hanging: Secure knots on either end of the rebozo, then position these knots on the opposite sides of a door at the top and close it. This creates a loop of fabric that can be utilized for support during various positions such as hanging, supported squats, and more.

• Belly Sifting: Gently sway or sift the rebozo over the belly to alleviate tension and provide comfort.

• Belly Lifting: Use the rebozo to lift and support the belly, offering relief and facilitating optimal positioning during labor.

• "Shake the Apple Tree": This technique involves rhythmic movements with the rebozo to promote relaxation and ease discomfort.

Exploring these techniques with the rebozo can significantly enhance comfort and support throughout the birthing process.

Hospital Birth Tips

While this workshop predominantly focuses on home birth, I understand that not everyone coming across this blog post and video is preparing for a home birth. Many of the tips I've shared can be applied to laboring at home before transferring to the hospital, and these techniques can also be useful during hospital births. However, I advise you to consult with the hospital to ensure they are comfortable with your use of essential oils and soft lighting, such as a string of lights, to create a calming ambiance.

Let's address hospital births candidly, especially if you're local to my area, as the hospitals here aren't typically known for low-intervention births. Achieving a low-intervention, intervention-free, physiological birth in a hospital requires deep commitment and intentional preparation. As my dear friend Brooke Collier of SisterBirth eloquently puts it: "Why? Well, perhaps it's akin to living in a completely foreign country that doesn't comprehend your language, culture, values, or needs. This country isn't designed to accommodate anything about your lifestyle because it has its own language, culture, and values as the default. To maintain your accustomed lifestyle while there, you'll need to put in a lot of hard work. Alternatively, you can surrender and adapt, embracing the culture, values, and language of that other country."

If you're a home birth mama transitioning to the hospital during your birthing process, it's likely because you require the interventions and emergency response capabilities that the hospital can provide.

Set Clear Intentions

To pursue a physiological birth within a hospital setting, you're already embodying trust in your body's natural birthing abilities and in the synergy between you and your baby. It's about embracing the conviction that birthing without interventions aligns with your birth vision and is the path you've chosen to follow.

Bring Your Own Carefully Curated Birth Team

Carefully curate your birth support team. Seek out a doula, birthkeeper, or Montrice who exudes confidence and possesses a strong educational background. This individual will accompany you throughout your pregnancy, offering both in-person and over-the-phone support during early and active labor, and remaining by your side until several hours post-birth. Ideally, they should possess a deep understanding of birth dynamics, capable of advocating for your preferences while maintaining a respectful demeanor. They should also be adept at navigating interactions with hospital staff, asserting your birth plan if necessary.

While having a supportive spouse is invaluable, having a third-party support person can further bolster your birth experience. This additional support figure can assist your spouse in maintaining their confidence and offer reassurance amidst any challenges presented by hospital staff, ultimately contributing to the success of your physiological birth.

Arrive at the Hospital Late in the Game

Maximize your time laboring at home until your labor is firmly established, reducing the likelihood of stalling once you arrive at the hospital. Laboring at home affords you the freedom to move and progress comfortably, potentially arriving at the hospital in advanced stages or even ready to begin pushing. By minimizing your hospital stay, you decrease the chances of medical staff intervening unnecessarily due to perceived prolonged labor.

Refuse Even the Most Basic Hospital Procedures

Refusing certain hospital protocols, such as the wheelchair, hospital gown, IV port, and fetal monitors, may appear trivial, but their acceptance can subtly alter your perception from that of an empowered laboring woman to that of a passive hospital patient. Each concession, regardless of its apparent insignificance, gradually shifts the locus of control from within yourself to the medical professionals. This initial surrender can make you more susceptible to further, potentially more invasive interventions.

Avoidance of the Hospital Bed

For a more homely atmosphere during your hospital birth, aim to avoid using the bed for labor and delivery. Yes, you heard that right – you can give birth elsewhere, regardless of the hospital's policies. Remaining off the bed allows you to adopt instinctual positions that best suit you and your baby's needs.

You have a range of options:

• pacing the room

• sitting on a birthing ball

• squatting on the floor

• assuming a hands-and-knees position

• resting your upper body on a birthing ball while kneeling

You can even utilize chairs, couches, hallways, toilets, showers, or baths if the hospital allows it. By steering clear of the bed, you retain the freedom to move as you wish, avoiding potential pressure from hospital staff to remain confined. If you feel the urge to push while in a non-bed position, simply assert your preference if staff suggests transferring to the bed. However, if lying on the bed feels right for you, remember that you have options – whether it's being on all fours, squatting, or using a squat bar if available. Ultimately, listen to your body's cues and follow what feels most comfortable for you.

Say No to Cervical Checks and Continuous Fetal Monitoring

Research indicates that neither continuous fetal monitoring nor routine cervical checks offer any improvement in maternal or infant outcomes. In fact, they lack evidence-based support and have been associated with increased rates of cesarean sections. The heightened focus on monitoring the cervix and fetal heart rate often leads to heightened anxiety and a predisposition to unnecessary interventions, effectively placing unnecessary time constraints on the birthing process. Instead, consider advocating for intermittent fetal monitoring, with intervals typically ranging from every half hour during active labor to every 10-15 minutes during pushing. While a single cervical check when feeling the urge to push may provide reassurance, it is not mandatory. Many mothers, myself included, have successfully delivered babies without undergoing any cervical checks during pregnancy or labor. It's essential to recognize that cervical dilation is not a precise predictor of birth progress, and deviations from the expected pattern may prompt premature interventions, derailing the natural course of labor.

Choosing and/or Requesting a Nurse Midwife (CNM) or an OB with a Reputation for Supporting Unmedicated Vaginal Birth

In broad terms, a Certified Nurse Midwife (CNM) typically demonstrates greater support for natural birth and is more inclined to allow labor and delivery to progress without unnecessary interventions. If feasible, collaborating with a CNM can be an excellent choice. However, if access to a CNM is limited due to location or insurance constraints, it's crucial to thoroughly research obstetricians (OBs) in the area. Seek recommendations from peers and inquire during initial appointments about their cesarean section rates and their experience with supporting unmedicated vaginal births. Don't hesitate to continue your search and switch providers if necessary at any point during your pregnancy. By conducting thorough research, you can mitigate the risk of encountering an OB who initially appears supportive of your birth preferences but later changes course, leaving you feeling blindsided.

Bring Any Prenatal Record Sheets and/or Records of Your Labor Progress

Maintaining these records will streamline the intake process and minimize repetitive questions typically asked of pregnant individuals. You can access printable prenatal record-keeping sheets online or create your own spreadsheet to organize your information effectively.

That wraps up our discussion on coping techniques during childbirth! I appreciate your commitment in staying with me through this extensive topic. My hope is that you found the information valuable and that you can share it with your birth team to enhance your birth experience. Perhaps you've gained some insights into mental, emotional, and spiritual preparation during pregnancy as well.

For a visual demonstration of the strategies discussed in this post, I've included the birth video of my January 2022 baby. It showcases a range of labor techniques mentioned earlier.

Stay Wild & Free,
-Brandy

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