10 Natural Childbirth Coping Techniques That REALLY Work

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Welcoming a new life into the world is a beautiful journey, filled with anticipation, excitement, and perhaps a hint of nervousness, especially for expectant mothers considering an unmedicated birth experience, which is why you’re here. As you prepare to move through this beautiful journey, seeking guidance and support is crucial. In this article, we’ll explore empowering natural childbirth coping techniques to support and nurture new expecting mothers, like you, through the process of unmedicated birth.

This post may contain affiliate links from which I receive a commission if you click or make a purchase. In addition, the information on this site is NOT intended to be medical advice. Please seek professional medical care if needed. See my full policy for more information.

Understanding the Power of Natural Childbirth

At the heart of natural, unmedicated childbirth lies a deep trust in your body’s innate ability to bring forth new life. Natural childbirth emphasizes embracing the physiological process of labor and delivery without the use of medical interventions such as epidurals or pharmaceutical pain relief. Though, here at Mom After Baby we’d like to clarify that we view ALL births as a natural process of bringing life into the world. Which brings us to the next point. 

Opting for an unmedicated childbirth is a deeply personal decision. It is also an incredibly empowering journey as a mom. It enables you to connect with your body and instincts on a whole new level.

By choosing an unmedicated childbirth, you’re embracing the full spectrum of sensations and emotions that come with labor, trusting in your body’s ability to guide you through this transformative experience. Many moms who have given birth unmedicated often describe this as a somewhat spiritual process (even those who aren’t very spiritual in the first place).

In an unmedicated birth, you can feel the ebb and flow of contractions, the intensity of labor, and the exhilaration of bringing your baby into the world with clarity, focus, and a lot of love. This heightened awareness fosters a deep connection between you and your baby, creating an environment of intimacy and trust that lays the foundation for your relationship from the very beginning. If that doesn’t make you feel like an empowered goddess, I don’t know what does. 

Creating Your Unmedicated Birth Plan: Empowering Choices and Preferences

Creating a birth plan for an unmedicated birth is an important step in preparing for the journey of bringing your baby into the world. Once you start to envision your ideal birth experience, consider what factors will help you feel supported and comfortable during labor. 

One of those factors is your environment. Reflect on whether you’d feel more relaxed in a hospital setting, where medical support is readily available, or if the familiarity and intimacy of home birth align better with your preferences.

Each option has its pros and cons, so it’s essential to weigh them carefully. Once you’re clear on your decision, be sure to include this information in your birth plan. 

Additional information you’ll want to include on your birth plan:

• Name of your midwife and/or health care provider
• Name of the birth center, hospital, or location of your birth
• Names of all your support people who will be present
• Preference of whether you’ll want a birth pool or tub available (you may want a water birth or some kind of water therapy)
• Different positions you’d like to try during labor
• Any items you’d like to create a soothing calm ambience in your delivery room (think music, smells, lighting, etc…)
• Medication preferences (some moms want an unmedicated birth, but are ok with the use of pain medication, just specify your exact wishes)
• If you will have birth photography, be sure that’s listed

You can get as detailed and creative with making a birth plan as you’d like. If you want a simple birth plan template to get you started, you can download this one for free and start filling it in today!

10 Effective Natural Childbirth Coping Techniques Worth Knowing

Deep Breathing

Deep breathing techniques involve slow, deliberate inhalations and exhalations. This technique focuses on filling the lungs with oxygen to promote relaxation and alleviate tension. It’s a common technique taught in most childbirth classes whether in person or online. 

By focusing on each one of your deep breaths, you can calm your mind, relax your body, and manage the intensity of contractions during labor. That makes deep breathing a very useful coping technique when it comes to managing the pain and stress of birthing a baby without medication. 

Rhythmic Breathing

This kind of breathing pattern is another powerful technique that can help you manage stress and reduce pain during childbirth with grace and ease. 

As you enter each contraction, focus on maintaining a steady rhythm of breathing, allowing your breath to guide you through the waves of sensation. With each inhalation, envision yourself drawing in strength and resilience. With each exhalation, release any tension or fear that may arise. Remember, rhythmic breathing is not only a physical practice but also a mental and emotional one. 

Allow yourself to surrender to the natural rhythms of your body and trust in your ability to navigate the journey of childbirth with courage.

Let’s practice some rhythmic breathing!

• First, start by finding a comfortable position (whether sitting, standing, or lying down). 
• Close your eyes and focus your attention on your breath. 
• Take a deep inhale slowly and deeply through your nose (allow your abdomen to rise as you fill your lungs with air).
• Then, exhale gently and steadily through your mouth (allow your abdomen to fall as you release tension and stress from your body). 
• With every breath, visualize each breath as a wave that rises and falls in a steady and soothing rhythm.

Visualization

Another great technique involves something called visualization. Visualization is when moms can utilize the power of their minds by creating mental images of peaceful and empowering scenes. By visualizing a serene setting or envisioning the birth of your baby, you can reduce anxiety, increase feelings of confidence, and promote a positive birth experience.

Now, when it comes to visualizing during labor, it can be tough. You’ll need to ensure your birthing space is calm and comfortable so you can try to relax and focus your attention inward. As you progress through labor, continue to draw upon the power of visualization to help manage discomfort and promote relaxation. 

Using Heat

Heat is an effective way for mothers to reduce stress and alleviate pain during childbirth. You can apply heat to specific areas of your body, such as to relieve low back pain or abdominal discomfort, providing a soothing effect. 

Whether you choose a simple warm compress like this one, a heated pad, or even a warm water shower, the comforting embrace of heat can provide a welcome distraction from the intensity of those uncomfortable contractions. Heat not only eases physical discomfort but also creates a nurturing and calming atmosphere, supporting you as you navigate the challenges of bringing that baby into the world.

If you’re planning to have a water birth, you can make sure to request the water stay warm as it might feel more soothing as you move through each stage of labor. 

Positive Affirmations

Positive affirmations serve as guiding mantras that empower and uplift expectant mothers during labor and delivery. Incorporate affirmations such as “My body is strong and capable,” or “Each surge brings me closer to meeting my baby,” into your birthing environment to cultivate a sense of confidence and trust in the natural process of childbirth.

These mantras can truly shape one’s birth experience for the better, leading to a calm, supported, and empowered experience!

Movement and Positioning

Movement and positioning involve changing into comfortable positions frequently during labor not just to alleviate discomfort, but also to help labor progress. Whether walking, swaying, squatting, or using a birth ball, movement can help ease pressure on the lower back and pelvis, promoting optimal fetal positioning and facilitating a smoother birth process. If you’re unfamiliar with birthing positions, it’s a good idea to start familiarizing yourself!

• Squatting: allows gravity to assist in the descent of the baby and opens the pelvic outlet, making it easier for the baby to move through the birth canal.
• Kneeling or Lunging: can help relieve pressure on the back and provide comfort during contractions.
• Standing: such as leaning against a partner or a sturdy surface, can help support the body’s natural alignment and encourage efficient contractions.
• Birthing balls: they provide a supportive and comfortable surface that can help moms find relief from discomfort during labor, promote movement and encourage optimal positioning during childbirth.

Massage and Touch

The impact that touch and massage can have on mothers during childbirth is another incredible tool for your toolbox. Certain massage techniques can help alleviate tension, promote relaxation, and reduce discomfort during labor. It can also help release endorphins, the body’s natural pain-relieving hormones, providing natural pain relief during contractions.

So, ensure your midwife, doula, or labor support person is ready to give some supportive massages during labor. Plus, some massaging and touch techniques can stimulate the release of oxytocin, the hormone responsible for promoting labor contractions and helping to facilitate the birth process.

Water Birth

Water births (in a bathtub or birthing pool) can offer moms an empowering birthing experience. I’ve talked to some moms who have said that they had an easier birth in the water vs being in a hospital setting or out of the water. According to a study published in the Journal of Midwifery & Women’s Health, women who experienced water births reported lower levels of pain compared to those who gave birth on land. That’s because utilizing warm water during labor can provide a multitude of benefits for both you and your baby. 

So, here’s why. Being submerged in warm water during labor helps relieve the pressure on your body, allowing you to move more freely and find comfortable birthing positions that ease discomfort and pain. The warm water can also help relax your muscles leading to feeling calm and relaxed during labor. 

Guided Meditation

One of the primary benefits of guided meditation during unmedicated childbirth is its ability to reduce stress and anxiety, which in turn can help reduce labor pain. Another great thing about meditation during labor is that it can help ease any fears you might have as you ride the contraction waves. 

A lot of mothers who have experienced an unmedicated birth share things like they felt empowered, they felt in charge, and then there’s a moment where some fear sets in and they begin to doubt themselves — meditation is an excellent tool to help you get past this point confidently. 

Guided meditation also helps moms develop a deeper connection with their bodies and their babies, fostering a sense of mindfulness and presence throughout the birthing experience. 

Supportive Birth Team

Having a supportive birth team is crucial for pregnant women giving birth, especially the ones who will be having an unmedicated birth. A supportive birth team can include your partner, family members, friends, and healthcare providers, all working together to create a nurturing and empowering environment for labor and delivery.

Maybe you assign someone on your birth team to bring your favorite essential oils or some heat packs for the big day. No matter how big or small their role, it will have the biggest impact in helping you (the expecting mother) be able to relax and solely focus on bringing your baby earthside. 

In fact, according to research published in The Cochrane Database of Systematic Reviews, continuous support during childbirth has been associated with shorter labors, reduced need for medical interventions, and increased satisfaction with the birthing experience.

Natural Childbirth Coping Techniques Recap

As you prepare for the remarkable experience of an unmedicated birth, seeking guidance and support is paramount. Natural childbirth, rooted in trust in your body’s innate capabilities, celebrates the physiological process of labor sans medical interventions. 

Remember, there are many techniques available, like the ones listed above to help you through the process of early labor to delivering your baby earthside. Though we didn’t dive deep into particular methods like the Bradley Method or even Lamaze, just know there are many natural coping techniques to help with pain management and to help keep your nerves down during childbirth. Whatever you choose, should be supported and carried out by your birth team. 

Now, which of the techniques above can you envision in your unmedicated birth plan? Here’s to wishing you a beautiful birth experience, mama, we’re cheering for you!

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