When it comes to labor, there’s no magic wand to wave to make all the more painful, stressful parts disappear. But there are steps you can take to prepare your body and mind, potentially making the whole experience smoother and more manageable. From building your birth team to practicing relaxation techniques, we’ve rounded up expert-backed ways to make the big day as magical as possible.

1. Make a birth plan…but stay flexible.

A birth plan is a great tool to communicate your wishes with your healthcare team—but it’s important to keep it flexible. Think of it as a blueprint rather than a script. Your plan might include preferences around pain relief, who you want present, and newborn procedures like skin-to-skin contact or delayed cord clamping. Get started with our customizable (free!) birth plan templates!

2. Take a childbirth education class.

Knowledge is power—and in labor, it’s calming, to boot. A good prenatal class covers the stages of labor, pain management options, and hands-on techniques like breathing exercises and labor positions. Studies show childbirth education is associated with increased confidence and reduced fear during labor, which can actually shorten labor duration.

3. Strengthen your body for birth.

Labor is a workout! Staying active during pregnancy with approved exercises—like walking, prenatal yoga, or swimming—can help you build stamina, reduce back pain, and even improve outcomes. Aim for 150 minutes of moderate-intensity aerobic activity per week, which has been deemed safe and beneficial during pregnancy by the American College of Obstetricians and Gynecologists (ACOG).

4. Practice labor relaxation techniques.

Being tense can make labor feel more intense. Practicing relaxation now helps train your body to let go and cope when the time comes. Techniques like progressive muscle relaxation, visualization, and guided breathing are great tools to have on hand. Learn more in our guide to labor relaxation techniques.

5. Try music therapy.

Don’t underestimate the power of a good playlist! Research shows that listening to music during labor can reduce pain perception and anxiety. Whether it’s calming instrumentals or energizing beats, create a labor playlist tailored to your vibe. Not sure where to start? Try these recs for putting together your delivery day playlist.

6. Consider perineal massage.

Studies suggest that a few minutes a day starting at 34 weeks can help stretch the tissues of the perineum, potentially lowering your risk of tearing or needing an episiotomy during delivery. The American College of Nurse-Midwives and multiple studies support this practice source: Cochrane Review. Learn how to get started with perineal massage!

7. Eat smart before induction or labor.

What you chow down on before labor can influence your energy levels and comfort. Light, nutritious, and easy-to-digest eats are ideal. And if you’re heading into an induction, it’s especially important to fuel up wisely (while following your doctor’s guidelines, of course!). Here’s what to eat before being induced.

8. Build a supportive birth team.

A partner, doula, friend, or family member can offer emotional and physical support throughout your labor. In fact, continuous support during labor has been shown to improve outcomes, including reduced need for C-sections and shorter labor source.

9. Review your pain relief options.

From epidurals to nitrous oxide to natural comfort measures, there’s a wide range of pain relief tools available. Familiarize yourself with the options now so you feel empowered to make decisions when the time comes. Learn about pain relief options for labor.

More on Labor & Baby Prep:

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REFERENCES

  • Santiváñez-Acosta, R., Tapia-López, E. L. N., & Santero, M. (2020). Music Therapy in Pain and Anxiety Management during Labor: A Systematic Review and Meta-Analysis. Medicina.
  • Aksoy, D., Aksoy, B., & Dostbil, A. (2020). The Effects of Childbirth Education on Maternity Outcomes and Maternal Satisfaction. The Journal of Perinatal Education.
  • American College of Obstetricians and Gynecologists (ACOG). (2021). Exercise During Pregnancy.
  • Beckmann, M. M., & Garrett, A. J. (2006). Antenatal perineal massage for reducing perineal trauma. Cochrane Database of Systematic Reviews.
  • Bohren, M. A., Hofmeyr, G. J., Sakala, C., Fukuzawa, R. K., & Cuthbert, A. (2017). Continuous support for women during childbirth. Cochrane Database of Systematic Reviews.

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Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.