Preparing for labour can be an exciting yet overwhelming time for many expecting parents. As the big day approaches, it’s natural to feel a mix of emotions—anticipation, joy, and maybe even a bit of anxiety. However, with the right planning and preparation, you can head into labour feeling confident and ready to welcome your baby into the world.
Here’s a guide to help you prepare for labour, both physically and mentally, ensuring that you’re ready for the journey ahead.
1. Understand the Stages of Labour
One of the best ways to prepare is by understanding what labour actually involves. Labour is typically divided into three stages:
- Stage 1: Early and Active Labour – This is when contractions begin and your cervix starts dilating. Early labour can last several hours or even days, while active labour progresses faster as your cervix dilates to 10 cm.
- Stage 2: Delivery of the Baby – Once your cervix is fully dilated, it’s time to push and deliver your baby. This stage can last from minutes to a few hours.
- Stage 3: Delivery of the Placenta – After your baby is born, your body will expel the placenta. This is usually the shortest stage, lasting about 5 to 30 minutes.
Understanding these stages can help you anticipate what to expect and recognise when labor has truly begun.
2. Create a Birth Plan
A birth plan is a document that outlines your preferences for labour and delivery. While it’s impossible to predict every aspect of labour, a birth plan can help you communicate your wishes to your healthcare provider.
Things to consider including in your birth plan:
- Preferred birthing environment (hospital, birthing center, or home birth)
- Pain relief options (epidural, natural methods, etc.)
- Position preferences during labor
- Who you want present (partner, doula, family members)
- Preferences for after birth (skin-to-skin contact, delayed cord clamping, etc.)
Remember, your birth plan should be flexible, as labor can sometimes take unexpected turns.
3. Pack Your Hospital Bag
It’s important to have your hospital bag packed and ready to go by around 36 weeks of pregnancy. Here are some essentials to include:
- For you: Comfortable clothes (for labor and post-delivery), toiletries, snacks, water bottle, and a phone charger
- For the baby: Baby clothes, a blanket, and diapers
- For your partner: Snacks, water, comfortable clothing, and entertainment (books, magazines, etc.)
Having your bag packed early will help reduce last-minute stress and ensure you have everything you need when the time comes.
4. Practice Relaxation and Breathing Techniques
Managing pain and staying calm during labor is essential. Practicing relaxation techniques beforehand can help you stay in control during labor. Some helpful techniques include:
- Breathing exercises: Slow, deep breathing can help manage contractions and keep you calm.
- Meditation: Practicing mindfulness and meditation can reduce anxiety and improve your mental focus during labour.
- Visualizations: Imagining positive outcomes or picturing yourself in a calming environment can help you stay relaxed.
Attending childbirth classes can also teach you pain management techniques such as Lamaze, hypnobirthing, or using movement and different positions to ease discomfort.
5. Stay Active and Practice Prenatal Exercises
Exercise can play a crucial role in preparing your body for labor. Staying active during pregnancy, with approval from your healthcare provider, can help strengthen muscles, improve stamina, and reduce common pregnancy discomforts.
Some exercises that can help include:
- Prenatal yoga: Helps with flexibility, strength, and relaxation
- Walking: Gentle cardio that keeps you active
- Pelvic floor exercises (Kegels): Strengthens muscles used during labor
- Squats: Can help open the pelvis and prepare for delivery
Consult your healthcare provider before starting any new exercise routines during pregnancy.
6. Prepare Your Support Team
Your support team during labour is key to your experience. This might include your partner, family members, a doula, or friends. Make sure they understand your birth plan, preferences, and how they can best support you during labour.
If you have a doula, they can provide emotional and physical support during labour, offering comfort measures, guidance, and reassurance to both you and your partner.
7. Know the Signs of Labour
Knowing when labour is starting is essential, especially when deciding when to go to the hospital or birthing center. Some signs of labour include:
- Regular contractions that increase in intensity and frequency
- Loss of the mucus plug or bloody show
- Water breaking (rupture of membranes)
- Lower back pain or cramping
If you’re unsure whether labour has begun, contact your healthcare provider for guidance.
8. Prepare Mentally and Emotionally
Labour is as much a mental challenge as it is a physical one. It’s important to prepare emotionally for the experience. Here are a few ways to get ready:
- Attend prenatal classes to learn what to expect during labour and delivery.
- Talk to other parents about their labor experiences for insight and tips.
- Discuss your feelings and concerns with your healthcare provider to ease any anxieties.
- Visualise a positive outcome and focus on meeting your baby at the end of the journey.
Keeping a positive mindset and having realistic expectations can make a huge difference in how you approach labour.
9. Prepare for Postpartum Recovery
While labour preparation is key, it’s also important to plan for recovery. Set up a comfortable space at home where you can rest and bond with your newborn. Stock up on essentials like postpartum pads, comfortable clothing, nursing supplies, and easy-to-prepare meals.
Don’t forget to arrange for support from family or friends to help with household tasks or baby care while you recover.
