Why Practicing Comfort Measures Before Labor is Key
Why Practicing Comfort
Measures Before Labor is Key
You’ve probably heard people say, “You can’t predict how labor will go.” And while that’s true, there’s something you can control: how prepared you feel. One of the most underrated ways to get ready for birth is to practice comfort measures ahead of time—at home, with your support person, and in the actual space you think you’ll use when labor starts. Why? Because every technique, whether it’s breathing, a certain labor position, or a calming ritual, feels different in the moment. And what feels good now may not be as effective when the contractions really kick in.
Finding Your Space and Techniques
Practicing isn’t just about learning how to do the moves or following steps—it’s about finding your rhythm and your space. The room where you practice deep breathing might become your go-to labor spot, or you might discover that leaning over the kitchen counter is more comfortable than kneeling on the living room floor. Practicing ahead of time helps you figure out where in your home you’ll want to be and what techniques are most soothing when you need them.
A few questions to consider as you practice:
• Which areas of your home feel the most calming?
• Is there a space that feels private and secure?
• Do certain positions feel better on softer surfaces (like a bed or couch) versus harder surfaces (like a birthing ball or the floor)?
It’s about experimenting now, so when labor starts, you have a go-to list of what to do and where to do it. This prep work can help prevent a mad dash to set up last-minute comfort stations when you’re already working through contractions.
Comfort Measures to Practice Now
Here’s a quick rundown of a few comfort techniques that you and your partner should get comfortable with long before labor begins:
1. Full Belly Breathing
Belly breathing isn’t just about taking slow breaths—it’s about feeling each inhale expand your abdomen fully, bringing as much oxygen to your muscles and baby as possible. As you exhale, visualize releasing tension from your body. Practice this while walking around your home, lying down, or even during a warm shower.
2. Deep Cleansing Breaths
Take a deep inhale through your nose, hold it for a moment, and then let out a long, slow exhale through your mouth. Use this when a contraction begins and ends to signal the start and end of a wave of intensity. Practicing it now will help you and your partner recognize the natural breaks between contractions.
3. Cooling the Soup
This is a fun way to think about short, quick breaths that you might use during more intense moments of labor. Picture blowing on a hot spoonful of soup: your lips are pursed, and you’re exhaling short, rapid puffs. It helps keep your body relaxed and distracts you from the pain.
You can find more breathing techniques at www.Calm.com’s article 11 Breathing Techniques to Use During Pregnancy and Labor
Try Out Different Labor Positions
You’ll also want to test out a variety of labor positions. Some might feel great for early labor but become uncomfortable as things progress, or vice versa. Here’s a list to get started:
• Standing and Swaying: Stand and gently sway your hips from side to side. This works especially well if you have a partner to hold onto for support, creating a rhythmic pattern of movement together.
• Hands and Knees: Get into the classic hands-and-knees position and sway your hips or rock back and forth. This position can help alleviate back pain and allows gravity to work in your favor. It also can modified to work as an outlet opener, mid pelvis alternator, or inlet opener, depending on the stage of labor! Whoa!
• Sidelying: Lie down on your side, using pillows to support your belly and back. This position is perfect for rest or if you’re experiencing a lot of back pain.
• Dangle Squat: With your partner’s support, squat low while holding onto their arms or shoulders. It’s a good way to relieve pressure and open up your pelvis as labor progresses.
What You’ll Gain by Practicing
Think of it like rehearsing for a performance. When the big day arrives, your body and mind will already know what to do, which can help reduce stress and tension. You won’t be spending energy figuring out where to go or what to try—because you’ve already done that work. This level of preparedness can make labor feel less overwhelming and give you a sense of control in an otherwise unpredictable process.
So take the time to practice, experiment, and refine your approach. The more confident and comfortable you are with these techniques, the more effective they'll be when you really need them.
