Preparing for Labour and Birth: Tips, Birth Plans, and Staying Calm
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As you approach the final weeks of your pregnancy, the excitement and anticipation build. But with that excitement often comes some anxiety too. It’s completely normal to have a mixture of feelings as you prepare for one of the most significant events of your life—labour and the birth of your baby.
In today’s blog, we’ll explore how you can prepare for labour and birth, create a birth plan, and most importantly, how to stay calm and positive during this incredible experience.
Let’s get started!
1. Creating Your Birth Plan
A birth plan is a way for you to communicate your preferences for labour and delivery to your healthcare team. It helps ensure that your wishes are respected and provides clarity when the big day arrives. While things might not go exactly as planned (birth is unpredictable!), a birth plan can still be a helpful tool.
Here’s how you can structure your birth plan in your pregnancy journal:
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Your Ideal Birth Experience: Write down your preferences for the birth experience—do you want to have an unmedicated birth or would you prefer an epidural? Would you like to have a water birth or a natural delivery? Are you planning to have a birthing team (e.g., a doula, a birth photographer)?
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Pain Relief Preferences: Consider how you want to manage pain. Would you prefer natural pain relief methods like breathing exercises, massage, or a birthing ball? Or are you planning to use medical pain relief like an epidural or gas and air?
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Support System: Who do you want with you in the room? You might want your partner, a close friend, or family members there for emotional support. Write down who will be there and what role they will play.
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Post-Birth Care: Do you have any preferences for after your baby is born? This can include skin-to-skin time, delayed cord clamping, or choosing to breastfeed immediately.
Why this is special: Your birth plan can serve as a source of comfort and confidence, helping you feel prepared for labour. And while things can change in the moment, it’s always nice to have a plan in place that helps guide your decisions during this exciting but intense time.
2. Understanding the Stages of Labour
Labour has three main stages, and knowing what to expect during each stage can help reduce fear and uncertainty. Here’s a breakdown of the stages:
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First Stage: This is the longest phase, and it involves early labour and active labour. You’ll experience contractions that become more intense and frequent, and your cervix will gradually dilate. You may want to focus on staying comfortable, breathing through the contractions, and possibly using pain-relief methods like breathing exercises or massages.
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Second Stage: This is the “pushing” stage, when you’ll deliver your baby. The contractions will become stronger, and you’ll work with your healthcare team to push your baby down the birth canal. This stage can be intense, but it’s also the most rewarding as you get closer to meeting your baby.
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Third Stage: This is the delivery of the placenta. It usually takes about 30 minutes after your baby is born. During this stage, your healthcare team will ensure that the placenta is delivered safely.
Why this is special: Understanding the stages of labour helps you feel more prepared and less anxious when the time comes. Knowing what to expect can make it easier to navigate each stage with confidence.
3. Staying Calm and Managing Anxiety
It’s completely normal to feel anxious as your due date approaches, but there are strategies you can use to manage those feelings and stay calm.
Here are a few tips for staying relaxed as you prepare for birth:
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Practice Deep Breathing: Deep breathing exercises can help calm your mind and body. Practice slow, deep breaths in through your nose and out through your mouth. This can be especially helpful during contractions or if you’re feeling overwhelmed.
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Meditation and Mindfulness: Taking time each day to practice mindfulness or guided meditation can reduce stress and help you stay focused on the present moment. There are many apps and videos that offer short, pregnancy-friendly meditations.
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Visualisation: Imagine the birth experience you want. Visualising a calm and smooth delivery can help prepare your mind and body. Create a mental image of how you want the birth to go, focusing on feelings of calm and positivity.
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Talk It Out: If you’re feeling anxious or unsure, talk to your partner, a friend, or your healthcare provider. Having an open conversation about your feelings can help release some of that anxiety.
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Trust Your Body: Remember that your body knows what to do. Trust your instincts, and lean on your birth team for support. The more you can trust your body’s natural rhythm, the calmer you’ll feel.
Why this is special: Preparing for labour is as much a mental journey as a physical one. Learning to manage anxiety and stay calm can make your birth experience more positive and empowering.
4. Packing Your Hospital Bag
In the final weeks of pregnancy, you’ll want to make sure you have everything you need for your stay at the hospital or birth centre. This is where My Pregnancy Journal can help! You can create a hospital bag checklist so you’re ready when the time comes.
Here’s what you might want to pack:
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For Labour: Comfortable clothes, a blanket, massage oils or lotions, music, and your birth plan.
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For After Birth: Clothes for you and your baby, toiletries, nursing bras, snacks, and anything that will make you feel comfortable during your stay.
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For Baby: A going-home outfit, diapers, baby wipes, swaddle blankets, and a car seat.
Why this is special: Having your hospital bag packed and ready to go is one less thing to worry about as you approach the big day. By keeping a list in your pregnancy journal, you can easily check off what you need and stay organised.
5. Getting Support: Your Birth Team
No matter how you plan to give birth, having a support team you trust is essential. Your birth team might include your partner, family members, a doula, or even a birth photographer.
Why this is special: Surrounding yourself with people who make you feel calm and supported can make a huge difference in your birth experience. Their presence will help remind you that you’re not alone on this journey, and they’ll be there to offer physical and emotional support when you need it most.
What’s Next?
Now that you’re feeling more prepared and confident about your upcoming birth, you’re ready to take the next step in your pregnancy journey. In next week’s blog, we’ll dive into postpartum recovery and self-care, covering what to expect after birth and how you can take care of yourself during those early weeks with your newborn.
Ready to prepare for your upcoming labour? Click here to purchase My Pregnancy Journal and get started on your birth plan, milestones, and everything you need to document your pregnancy journey.