Labor and birth are intense.  There’s no getting around it.   At the same time, you have an opportunity in front of you to create an empowered birth, rather than a fearful one.   It’s completely natural to feel anxiety as you approach “the big day”.  I found that talking through my fears helped dissolve them.  Fear is a powerful emotion.    And, fear sets into motion the physiology of stress which results in that powerful fight or flight response.  Neither fight nor flight will serve you during labor and birth.   Stress and the hormones that shoot through our bodies as a result of stress will literally constrict your contractions.  Labor and birth are all about opening up, not restricting!

Would you believe that the physiology of fear has been shown to lower your threshold for pain?   Believe me; you want your pain threshold to be as high as possible during labor and birth!  And that’s true rather you choose a natural birth or an Epidural.   So, staying centered and relaxed during labor and birth is the key.    This is why when I was pregnant with my third baby, my now 14 year old son, Ryan, I chose a water birth.   I birthed all of my babies in water from that point forward.  Baths and warm showers have been known to be a way for women to relax, and this is definitely true for me.    Even if you don’t choose to have a water birth like I did, many hospitals and birthing centers have Jacuzzi size tubs available for women to labor in. 

Another way to ensure relaxation during labor is to be very aware of your breath.  During contractions I use my breath in the same way that I do during meditation.  Come to think of it, I meditate during contractions!  When a contraction begins, I raise my hand so that my support team in the room knows “I’m going in” which means;   no talking or even whispering!   And then, either I focus on a spot directly in front of me, much like the Buddhist meditation I practice, or, I close my eyes --- breathing very calmly and deeply, and releasing all tension.  I also imagine my cervix opening up with each contraction while continuing to breathe in and out deeply and evenly.  My midwife once suggested I imagine a flower opening during each contraction.  Well, this image has stuck with me throughout all of my labors and births!  And, it works for me!  I suggest you find an image that works for you.  Visualization is a powerful tool during labor and birth.  Meditating and breathing during contractions helps me stay centered, calm and energized.  It also has seemed to help my labor go faster.    

Now is the time for you to be thinking about how you can create a supportive and relaxing environment during your labor and birth.   There are many simple things you can do to ensure you are comfortable, which is the first step towards relaxation.  Here are a few ideas:

-          Dim the lights.  If you have ever seen an animal give birth you know that they seek out dimly lit spaces.  Last summer our cat went into a corner of my closet for her labor and birth.  We can learn quite a bit from animals!  A dimly lit room encourages the feeling of relaxation and also safety.  When we feel relaxed and safe during labor, oxytocin, the hormone that facilitates contractions, is released and adrenaline, which inhibits contractions, is reduced.  Many hospitals and birth centers will comply with your wishes for a dimly lit room during labor, so, just make your wishes known!

-          Take a shower or Bath.  As discussed earlier, warm water is very nurturing for women during labor.  It might help you relax, and warm water has been known to reduce pain. 

-          Listen to music.  Listening to music that soothes you can help you relax during labor.  Many women play the music they regularly listened to during pregnancy.  Or, if the sound of the ocean relaxes you, like it does me, bring a recording of waves to your birth.

-          Don’t forget to eat and hydrate.  It’s very important to stay hydrated during labor as dehydration can cause labor to stall.  Labor is a work out!  I tend to drink very cold water with ice, and iced raspberry tea during my labors.  Raspberry tea is a terrific tonic for a pregnant woman’s uterus throughout pregnancy and afterwards when you are healing up too.  I also drink recharge during my labors, which is the all natural version of Gatorade.   Even though you may not feel hungry, it’s a good idea to eat lightly throughout labor too, especially in the early stages.  Eat easily digestible foods like fruit, granola and yogurt.

-          Utilize aromatherapy.   During pregnancy, you’ve undoubtedly noticed that your sense of smell is heightened.  This is true during labor as well.  What are the aroma’s that soothe you during pregnancy?  You might be able to find a candle that smells exactly like the scent that helps you to relax.  For me, the smell of coconut is my trigger for relaxation.  I have a fabulous coconut lotion I use regularly, and I have it on hand at my labors so that my husband can massage my shoulders, neck and upper back between contractions.  Never during them of course!  I would go through the roof!  J  Between the aroma of coconut and the relaxing warm water in the birthing tub, I’m all set!

-          Try a birthing ball.  Many women I know can’t say enough about using a birthing ball during labor.  Sitting on the ball and making large circular motions with your hips and pelvis is relaxing, and opens you up!  I have been at births where women have spent their entire labors on this ball!  Try it during your pregnancy, and see how it feels. 

In essence, there is no right or wrong way to birth your baby.  Birth is about surrender and being in the moment.  Although it is useful to have a “birth plan”, we have to be willing to relinquish our attachment to how things should be and simply allow the process to unfold.  The more you can stay tuned into your body, the better.  The more you can flow with your breath and slow down, the better.  Take one contraction at a time and stay connected to your baby every step of the way.  Have gratitude for the support system around you, while still feeling comfortable about communicating your needs.  Labor and birth is an opportunity for empowerment!  Enjoy!