Best Practices for Home Laboring Before Your Hospital Birth
Hey mama,
First things first, congratulations! You are one of the most transformative journeys of your life. My hope is that your pregnancy so far has been beautiful for you. Gross, maybe, difficult probably, having its inconvenient and challenging moments but still beautiful. You’re nearing one of the most powerful moments of your life, and as your doula, I’m here to walk with you every step of the way. Whether this is your first time or you’ve been through it before, labor is a unique journey, and preparing to labor at home can make a world of difference in your comfort and mindset before heading to the hospital.
So, let’s dive into some of the best practices to help you labor at home like a pro!
Create a Calm Space to Safely Labor at Home Before Heading to the Hospital
Labor can last a while, especially in the early stages, so setting the mood at home can make a huge difference. You may find yourself laboring throughout your home. Maybe you’re in bed, on the couch, in your tub, at your dining room table, or even hanging out in your backyard. Your home is already your happy place but some more measures you can take help with those cramping like contractions to the huge, I can’t breathe one. Add some soft lighting, your favorite calming scents (lavender or eucalyptus, chocolate chip cookies), and your birthing playlist so can help you stay relaxed. Think of this time as your body slowly easing into one of the most magical experiences of your life. Put on your most comfortable outfit, loose, so that you can move around. If its cool put on your AC, if its hot them grab some cozy blankets. Make your space as relaxing as possible so that you feel safe and peaceful.
Stay Hydrated and Nourished to Safely Labor at Home Before Heading to the Hospital
Labor is a marathon, not a sprint, and like any long journey, you need fuel! There are some great recipes for some hydrating, electrolyte filled waters that you can grab at this link here. Sip water regularly and snack on light, easily digestible foods like fruits, yogurt, or a smoothie. Even better, in the early stages of your labor share an amazing meal with your family. Know it will come up or go out by the end of your labor, but it enjoy it anyway while you eat. To check out a list of nutrient dense foods and snacks you can grab the list at this link here. You’ll want to keep your energy up without feeling too heavy. Labor can be a few hours or it can last a few days. Whatever your journey looks like, just make sure you’re not stuck walking the aisles of a grocery store during your labor. Keep your home stacked with this postpartum prep pantry list. I know it may feel like there is so much to do but early prep makes for a simpler labor. It’s also common to lose your appetite as things intensify, but in early labor, don’t shy away from keeping your body nourished.
Listen to Your Body and Rest to Safely Labor at Home Before Heading to the Hospital
During early labor, contractions might feel like period cramps or a tightening sensation in your belly, and this phase can last several hours. You still want to track those contractions with this contraction counter. If labor starts at night, try to sleep between contractions or at least rest. You will know when your labor shifts gear from early labor to active labor based on the intensity. You want to stay calm and rest as much as you can. You’ll need the energy for active labor later. If it’s daytime, take a warm shower or lie down and focus on staying as relaxed as possible. Watch your favorite movies, build a Lego set, make a meal that you can enjoy when you get home from the hospital, can build a puzzle with your kids, or even organize a closet. Nothing too strenuous, you want to ease into labor and let it drive itself. At this time you want to surrender to the process. Rest is your best friend here.
Get Moving (Gently) to Safely Labor at Home Before Heading to the Hospital
While rest is important, gentle movement can also help things progress and relieve discomfort. Try some slow, rhythmic swaying or walking around your house. Take a scenic walk through your neighborhood. Do some friendly yoga stretches that help you play with gravity. You can also sit on a birthing ball, rock your hips, or even dance if you’re feeling up to it! Movement can help your baby move down into the right position and take the edge off contractions. Your baby has to complete 7 significant turns to make its way out into the world. The expression is called spinning babies for a reason. This is not the time to put on P90X videos. You will need the energy to sustain when you’re fully dilated to 10 centimeters and when its time to push. If you want to get a more extensive list of movements and stretches to attempt during labor go ahead and check out the list here.
Breathing Is Your Superpower to Safely Labor at Home Before Heading to the Hospital
Deep, slow breaths will ground you during contractions. I recommend trying this: as a contraction starts, take a deep breath in through your nose and slowly exhale through your mouth. The slow deep breathing helps to promote relaxation, reduce your stress, and help you focus your mind. This can be used throughout labor especially between contractions. It gives you full depth and breadth in your breath. This expands your abdomen and calms down your nervous system and brain.
You can also try patterned breathing. You want to inhale slowly on a 6 count and exhale slowly on an eight count. It keeps your mind focused and offers a rhythmic distraction from the intensity of the contractions. You will want to tap as your breath in order to keep count. Tapping will also distract you from the pain when you begin to forget how to breathe. Trust me it happens.
You can also try a cleansing breath. Begin and end each contraction with a deep breath in through the nose and a big exhale out of the mouth. It helps you to release tension and signals the brain to reset.
Finally the Shallow or Light Breathing (Panting or Hee-Hee-Hoo) is when you take in 2 quick breaths and exhale a slightly louder sound (hooo). This helps during the most intense phases of labor and prevents the urge to push too early.
You can engage in mindful breathing, in guided meditations, Focus on releasing tension with each breath. Breathing helps your body relax, which allows labor to progress smoothly. And hey, it’s okay if you need to vocalize a bit — low moans or hums can be very soothing! This helps to relieve tension in the jaw, face, and throat, which can reduce overall muscle tension in the body.
Use Comfort Measures to Safely Labor at Home Before Heading to the Hospital
Here’s where some of my favorite doula tricks come in! A warm compress or heating pad on your lower back can soothe discomfort. You can also try taking a warm bath or shower to relax your muscles with your favorite scented bath gel, bath beads, or bubble bath. This is all safe to do before your water breaks. Once your water breaks you can try showers to help distract you but you want to make sure your contractions don’t get too close together. We’re not trying to have the baby at home.
You can also apply counter-pressure to your back or hips (with the help of a partner, if you have one). Gentle massage on your lower back and your shoulder can help keep you lose. Remember, using essential oils helps to aide in relaxation. The use of a peanut ball keeps your legs and cervix open. While hip squeezes cab help relieve pain in the lower back and pelvis. Lastly, other relaxation techniques like guided meditation can also work wonders. If you want to check out a guided mediation check out this link here.
All of these comfort measures can be implemented by and with your birth partner. To find the best comfort measures that suit you and your specific needs reach out to us for doula services by booking a discovery call. We can get you locked in a prepped for birth.
Know When to Head to the Hospital
One of the big questions is always, “When should I go to the hospital?” While every birth is different, a general guideline is the 4-1-1 rule. The 4-1-1 rule is if your contractions are coming every 4 minutes, lasting 1 minute each, and this has been going on for about 1 hour, it’s time to think about making your way to the hospital. You may notice that your contractions are coming every 5 minutes, but they are not lasting a minute long. Or you may notice that your contractions are lasting 1 minute but they are far and few between. You may also notice that they are lasting a minute for an hour but they are spaced out 10 minutes of 16 minutes apart. This is not when you go to the hospital. Go to the hospital when they are 4 minutes apart, lasting 1 minute long, for at least an hour; to get the most natural birth with the fewest amount of interventions possible at the hospital.
If your water breaks or you notice any unusual symptoms, that’s also a sign to get going sooner.
Stay Connected With Your Birth Team to Safely Labor at Home Before Heading to the Hospital
Whether it’s your partner, doula (me!), or a trusted family member, having someone to check in with during labor is invaluable. If you’re unsure whether it’s time to head to the hospital or if you just need emotional support, don’t hesitate to reach out to your provider. Before you go into labor, be sure to have the hospital where you will be delivering, Labor and Delivery direct number. This way you can call and provide them with updates and they can give you clear directions about your specific situation.. I’m here to answer any questions, offer guidance, and support you through each stage.
Trust Your Body to Safely Labor at Home Before Heading to the Hospital
Your body was made for this, mama. Trust the process and trust yourself. Every contraction is a step closer to meeting your baby. Lean into your instincts, and know that your body and baby are working together. You’ve got this!
Laboring at home before heading to the hospital is all about finding your rhythm, staying comfortable, and being in tune with your body. By setting up a calm environment, using comfort measures, and knowing when it’s time to make the move, you can enter the hospital feeling more confident and in control.
Remember, this is your birth journey, and it’s unique to you. I’m here for any questions, concerns, or even just a pep talk when you need it.
Wishing you strength, peace, and a beautiful birth ahead.
