DISCLAIMER: We understand that medical intervention is truly needed at times, and we are thankful for it. In no way do we believe that women should never have c-sections or never have epidurals. There is a time and a place for such things. Our core belief is that birth is a natural process and is over medicalized in the culture we live in. We want you to take back control of your births, make informed decisions, and be empowered by your birth experience, not traumatized. We truly believe that Mamas know best and desire you to be educated and fully informed about the decisions you make so you can make the best one for yourself and baby. However there is absolutely NO SHAME in whatever beautiful birth experience you have!
-Anna and Tori
Techniques for Pain Management
Going into a natural birth with all the possible pain management techniques in mind is so beneficial! Let’s put it this way, you are here to get a job done. If a plumber or electrician came to your home to accomplish a job but had no tools- no job would be getting done.
In other words, it’s time to load up your tool belt ladies!!
That’s exactly what this post is meant to do for you. To give you all the tools you need to get this incredible, hard, and beautiful job DONE!
Breathing Techniques
Your breathing is one of the key necessities to having a natural, unmediated birth experience. Every breath you take sends more oxygen to your baby. Every breath helps your body bring this baby down and out.
You want to be breathing down. Helping your body get baby in position. A low moaning can help with breathing and managing each surge. Low tones have been proven to help relax the pelvic floor. This is going to sound funny but making a low toned “moooooooo” will help you achieve this. Philip (Anna’s husband) stood behind me often in labor low tone mooing like a cow to remind me to breathe down. It offered comedic relief as well as productivity as I helped baby engage.
Practice your breathing techniques before you go into labor. Laboring is a marathon, and to be successful, you need to train for it. It may feel silly practicing them at home before labor, but besides counter pressure, this was my biggest help during labor.
-Anna
There are many videos you can look up on how to practice breathing. Do not overthink it, the main thing is to just make sure you ARE breathing. When you are in pain it is normal to hold your breath- but holding your breath also means you are not relaxed. Think of getting burned by your curling iron or oven. First you hold your breath and then everything in you tenses.
Another thing to keep in mind is to take deep/full breaths. During transition (the last leg of your labor journey) you will find it very difficult to keep a good, steady rhythm with your breathing. I (Tori) actually went completely numb in my arms and face because I started breathing too quickly and shallow.
You may find yourself in early labor thinking, “I’ve so got this!!” when it comes to breathing well. Just remember that towards the end it will likely change. This just means you are getting that much closer- keep breathing!
Relaxation
Along with breathing this is likely the biggest key to making it through unmediated birth. You can also find ways to practice this BEFORE you are actually in labor. I highly recommend the BRADLEY method when it comes to learning how to fully relax your body (you can find a link to the book in the list of things to purchase for an unmediated birth).
Whatever position you choose to labor in, always think “head to toe”. Start at the top of your head and physically, consciously relax every muscle in your body. Forehead, eyebrows, mouth, jaw, shoulders, etc.
Not only does this help everything to stay relaxed but it also gives your mind something to focus on other than the pain which ultimately helps KEEP you relaxed.
Open mouth breathing. Your jaw affects your pelvic floor, so a tight jaw means a tight pelvic floor, which means more difficult delivery. Keep your body open and relaxed as you progress. Envision your baby engaging into your pelvis and how your body can support that.
-Anna
Meditation and Affirmation
Meditation and affirmation are a great way to distract your mind during labor. People do this many different ways. Some ways I (Tori) have implemented this during my labors are…
- Meditating on Scripture.
- Imagine myself somewhere else. (A field of flowers, swimming, just let my mind drift.)
- Reminding myself that, “My body was made to do this.”
- Envisioning each part of labor- what my body was doing, what my baby was doing, how our bodies were working together. This takes effort on your part to LEARN these things!
Stay Hydrated
This may sound silly but staying hydrated really does help on so many levels. The last thing you may feel like doing during labor is drinking a lot of water. However, keep these facts in mind…
- Water delivers tons of oxygen to your body to keep up good blood flow which is super important for you and your baby during labor.
- You are running a marathon! You have to give your body fuel to keep going.
- Water will make you need to pee. Duh, Tori!! But really, the midwives call the toilet the “dilation station”. Sitting in a squatted position, like on the toilet, opens your pelvis up to 30% wider! This can cause some intense contractions so be prepared. However, if things begin to slow in your labor or stop progressing ask your doctor to give you an extra hour and some water before trying any med interventions, it might just work!
Water
Along with drinking water, you may also want to consider getting in the water if you are physically able to do so. Water has provided me SO MUCH relief with both of my labors!
With my first I desperately needed some relief mid-labor. As mentioned before I lost control of my breathing and began to feel very numb, dizzy, and just super exhausted. I was dilated at a seven and not progressing much. I was getting discouraged. Long story short, a good, hot shower was just the thing to give me that extra boost of energy I needed to make it through!
My second baby I started and ended my labor soaking in a nice, warm bath tub/birth tub!
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Counter Pressure
This is another great option that really gets your birth partner involved. During a contraction when things start to really “pressure up” on the inside it can be so relieving when pressure is places on the outside! Have your husband/support person or a nurse gently but firmly press into your lower back by squeezing your hips on either side (there are a lot of how-to videos out there if you are confused!).
Counter pressure was the absolute best! It helped dull my contractions so much!
Anna
Counter pressure can also be done with tennis balls or a massage gun.
My (Tori) husband also helps by holding me from behind, placing pressure on the lower front of my abdomen, right around my pelvic area. This gives great support and relief!
I find that counter pressure works really well in early/mid labor for me but something switches during transition and it is no longer helpful. You may want to prepare yourself (and support person) for this! Make sure you communicate when it is no longer helpful to you.
Heat
This one may seem a bit odd but hear me out! I (Tori) had back labor with both babies which feels a lot like period cramps I would get as a teen. My mom would always bring me a heating pad to lay on and it helped tons!
Fast forward to years later laying in the hospital bed, halfway through labor and the resemblance to the period back pain hit me. I asked the next nurse that came to check in if they had a heating pad and they did! It was a great relief to have during labor as well as for after when my tired muscles were recovering.
Things that Help Manage Pain
We both highly recommend having a lot of tools in your belt- mental tools and physical ones! We compiled a list of things (tools) we brought/used during labor to help us manage pain…
- Birth class. Not just the one provided by your OB or hospital! If you want a natural, unmedicated birth knowledge is your best friend!! Find a birth class that is designed specifically to help you navigate the challenges of natural birth.
There are plenty of videos you can watch or books you can read, but I highly and, I mean, highly recommend purchasing a birth class for you and your husband. Look around and find one that will support what you’re desiring out of your birth. My husband desperately wanted to help me and was so happy to take a course with me to learn what he could do during labor. We practiced laboring positions, counter pressure, and all the ways he could support me. We absolutely felt silly doing them in our home and laughed our way through a lot of the labor positions. It was fun, really. In doing this before, though, when the time came, we knew exactly what we could do. Being informed is your greatest tool to natural birth success.
-Anna
- Bradley Method book. I (Tori) have not found any resources that have helped me as much as this book has when it comes to teaching my body to relax during labor. The visual aid it gives on what is happening during labor is also a GREAT resource! Click here to purchase.
- Heating pad.
- Labor comb. This was one of my (Anna) favorite tools during labor. I found it extremely helpful to help distract my mind during my more intense surges. I purchased a specific “labor comb,” but any comb will work. I do suggest it be wooden, though. The infant hair care set I had purchased included one very similar that I could have used.
- Birthing ball/peanut ball. I (Anna) used the birthing ball that the hospital provided for me. One thing to consider is if you’re short like I am, the one at the hospital (if they provide one) may be too large for you. I would suggest bringing your own and leaving it in the car. Just in case you needed it.
- Massage gun/tennis balls for counter pressure. I (Anna) used the massage gun for a very brief time, but it was nice during some of the milder surges to use on my upper back to distract from what I was feeling in my lower back. I tried tennis balls as well and personally didn’t prefer it as much as counter pressure/other labor techniques, but for a few dollars and an old sock, it was worth bringing to try. I will still bring it for my next labor because each labor can be so different.
- Essential oils and diffuser. Scents can really set the mood and help your mind/body navigate labor. You will want to bring calming oils like lavendar and frankincense. Another good one to bring is some kind of citrus (like orange) that can provide a little burst of energy for that last stretch of labor.
Mindsets for a Successful Natural Birth Experience
If we are being honest, none of the things we talked about so far in this post matter if your mindset is not what it should be when it comes to wanting an unmedicated birth. Mindset is not just the key- it is the car that gets you there! Your mindset is everything.
Labor is almost one hundred percent a mind battle. Train your mind, and spend time readying yourself for the journey. You can absolutely do this. You were created to do this. You are stronger than you think you are. The Lord equipped you with everything you need to bring this baby into the world.
Anna
Here are a few things that helped shape our mindset….
This pain is different. It is productive. Think of the worst pain you have ever gone through. Maybe it was breaking a bone, getting a bad burn, tearing a muscle. The world would try to make you believe that having a baby is a thousand times more painful than these experiences. I am here to tell you it just is not the same! All of this “pain” you feel is here to bring you the most wonderful thing! Every contraction brings your baby closer to you. Every push means you are one step closer to meeting your baby!
Don’t think of it as pain. Rewire your mind to say “surges, waves, intensity, pressure, etc.” It is not pain. This is not a torture to endure to the end so you can get your prize. You are going on a journey with your baby. You are going into the forests of labor, and you’re going to bring your baby back with you when you return.
Birth is an empowering experience. Train your mind. You don’t have to buy into a culture that says it’s something that should be numbed. It’s an essential part of your journey into motherhood, in my opinion.
Anna
Your body is working for you. This was an essential part of developing my entire mindset around unmedicated birth. The fact that every part of my body and my baby’s body is designed- ON PURPOSE -for me to do this is mind blowing! Your body was made to do this.
Research what truly happens during birth from natural minded professionals. Watch how your body and baby will work together. It’s absolutely amazing to see how God designed this miracle to take place. When you have an understanding of what will be happening, it helps you envision your baby dropping into your pelvis and to know how to move your body to support that.
Anna
I know I have already referenced the book twice but let’s make it three! The Bradley Method book goes into great detail about how your body works to bring your baby down and how your baby’s body works to come out. This book also has great graphics for those of us who are more visual learners.
When you think “I can’t do this”, you are almost there! Going into birth with the previous stated mindsets and the knowledge of how medicated birth could harm my baby gave me such great confidence…right until the very end! As the surges began to build and the pressure began to feel impossible I suddenly began to think, “I just don’t know if I can do this.”
Which is funny on one hand because I had no other choice! (You can read my full birth story here about how I was unable to have the option for an epidural.)
However, as soon as I began to think this thought things began to ramp up and soon it was all over, holding my sweet baby. When you begin to think these thoughts just remember, you have come this far! You are so close to being done!
I found this so true. I started doubting myself, wondering if I was really going to be able to do this. Thirty minutes later, I was holding my baby. I remember repeating in my mind “Tori said when I don’t think I can do it I’m almost done” over and over and over. Turned out she was right.
Anna
*Note: I (Tori) never remember having this feeling or doubt with my second baby. I had done it. I KNEW I could do it! That is why I am such a big believer in having your first baby unmedicated. It gives you so much confidence for future labors!
When Your Unmedicated Labor Plan Goes Wrong
I would like to add this, not to discourage anyone or make you think that having a natural labor is impossible, because it is NOT! However, should the need arise for you to need, or even, want a medicated labor I think it is important to note that you have not failed. Your body has not failed.
With my (Tori) firstborn I had my hopes dashed as we were told that I would need to be induced. We went through all the risk versus likelihood of my situation and it just made logical sense. The baby would have to come early with medical interventions beginning my labor. This was not the plan. It definitely made me feel like I had already failed before I started in many ways. Everything worked out in the end and I am so thankful for the unmedicated experience I was given- it truly was a gift from God straight to me!
I said all that to say, if things do not work out how you have planned, trust God’s plan for your birth! Maybe you have to be induced (I would still definitely have all the conversations around this- most inductions are not medically necessary. Know your research!), maybe something happens during labor that warrants immediate c-section. Your birth is beautiful no matter what happens and the safety of you/your baby matters most in the end!
Whatever experience is yours, embrace it! It is yours.
