Look, I know you’ve probably already been down the Google rabbit hole and read every “10 Tips for Labor” article that starts with stay hydrated and ends with get rest. Cute. But you and I both know labor is its own wild ride.
So instead of giving you the same tips you’ve heard a hundred times, I’m giving you the ones that will actually make a difference when you’re in the moment — the real, practical, “why didn’t anybody tell me this?!” tips that you can take straight into the delivery room.
Whether you’re pregnant with your first baby or you’ve been here before, these will help you feel more prepared, more in control, and a lot less like you’re just along for the ride.
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1. Try Different Positions — But Stay Off Your Back
I know in every TV show, they have mama flat on her back in a hospital bed looking like she’s about to run a marathon in slow motion. But here’s the truth: lying flat on your back during labor? Not your friend.
Why? Because that position works against gravity, can slow labor, and makes it harder for your pelvis to open fully.
Instead, try:
• Hands-and-knees
• Side-lying
• Squatting (supported)
• Rocking on a birth ball
• Leaning over the bed or your partner
Move when you can, shift when you need to. Your baby is working their way down, and changing positions helps them find the best path.
Want to see exactly how to get into these positions? Watch our 5-minute video here.” (Link to your position video)
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2. Exercise During Pregnancy
This isn’t about “snapping back” — it’s about strength, stamina, and keeping your body ready for the marathon that is labor. Even gentle movement like walking, swimming, or prenatal yoga can help:
• Build endurance so you can handle hours of contractions
• Strengthen muscles that support pushing
• Keep your hips and pelvis flexible for baby’s grand exit
Pro tip: Focus on functional movement — squats, lunges, and stretches that mimic labor positions. Think “training for the event,” not “working out to look cute.”
Here’s our go-to prenatal hip and pelvis routine you can start today.” (Link to your stretch/exercise video)
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3. Visualization / Hypnobirthing
If you’ve ever had a song stuck in your head all day, you know the power of focus. Hypnobirthing and visualization use that same concept, but for labor.
When you’re in the middle of a contraction, your brain will try to run the “this is too much” soundtrack. Visualization lets you swap that out for something calmer, more empowering, and a whole lot more productive.
Examples:
• Picture each contraction as a wave — rising, peaking, and fading away.
• Imagine your baby moving down with each surge.
• Use affirmations: “My body was made for this,” or “Every breath brings me closer to meeting my baby.”
Download our free birth affirmation cards you can print or save to your phone.
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4. Intentional Breathing During Contractions
You can’t control the contraction, but you can control your breath — and that’s huge.
Breathing intentionally:
• Keeps oxygen flowing to both you and baby
• Helps your muscles work more efficiently
• Keeps you from tensing up (which can actually make contractions feel more intense)
A simple method:
• Inhale deeply through your nose for 4 counts
• Exhale slowly through your mouth for 6–8 counts
• Keep your jaw loose, shoulders down, and focus on letting your body release tension
The goal isn’t to “breathe the pain away” — it’s to ride the contraction without fighting it.
Follow our 2-minute guided labor breathing exercise here. Click to watch now.
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5. Curate Your Birth Environment
You are allowed to be picky about your peace. Your birth environment is more than just a room — it’s the sounds, smells, lighting, people, and energy you’re surrounded by.
Ask yourself:
• Do I want music or quiet?
• Do I want lights dimmed or bright?
• Who makes me feel safe and supported, and who stresses me out?
• Do I want certain scents (lavender, peppermint) to help me relax?
You don’t have to just accept whatever’s in the room — you can ask for changes. This could mean bringing your own playlist, essential oils, a comfy robe, or even setting boundaries with visitors.
When your environment feels safe and calm, your body can focus on the work of labor instead of feeling like it’s on high alert.
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Final Word
Birth isn’t about doing everything “perfectly” — it’s about finding what works for you in the moment. Some of these tips might become your saving grace, and others you might not even think about once you’re in it. That’s okay.
The point is to go in knowing you have options, tools, and the right to speak up for what you need. You are not “just along for the ride” — you’re driving this thing. And you’re more ready than you think.
Want hands-on support during your birth?
If you’re feeling nervous about labor and want someone by your side who can help you navigate every stage — from positions to breathing to keeping your peace — our doula services may be the perfect fit. Click here to learn more and see how we can support you.
