Preparing the Body for Labor

Here are a few stretches and exercises that are great to get the body ready for labor.

Squatting

Squatting is great for stretching the perinal muscles (the muscles used when giving birth).  It aids in increased flexibility during labor and delivery. Squats should be started as early in the pregnancy as desired and at least by 36 weeks to have the maximum impact during labor. 

Kegel Exercises

Kegels or the squeezing and strengthening of the muscles inside the vaginal are also great to help strengthen in vaginal vault and can make for a decreased second stage (pushing stage) or labor.

Tailor sitting, cross-legged sitting or a butterfly position

Each of these types of stretches also stretch the pelvic area and aid in flexibility during labor and delivery.  They should be done with caution and ease because due to hormonal changes, it's easy for a pregnant woman to over stretch ligaments connected to the pelvis in pregnancy.

Weekly Exercise
Women should do 150 minutes of moderate physical activity a week, either brisky walking, jogging, spinning, swimming, or exercises like these to promote circulation, decrease swelling and warm off complications like preeclampsia, diabetes in pregnancy and a large (macrosomic) infant.

Daily Exercise - 30 min a day - of low intensity steady state activity is one of the most important steps a woman can take to ensuring a healthy pregnancy, avoid going overdue, and decrease the need to be induced. 

Positive Birth Affirmations

 In my last post, I wrote about the importance of positive affirmations and using them to change your belief about something. Here are some positive affirmations about birth.

• I can do this. I am doing it
• I am capable
• I am powerful
• I am awesome
• I am a strong and capable. 
• I trust my instincts to know.
• I birth with confidence.
• My birth is a sign of my feminine strength.
• I do all things with God's Strength.
• I feel my own power
• I relax.
• I ride the waves.
• My body allows the baby to descend.
• My body is perfectly and wonderfully made
• The experience of labor and birth is a great gift.
• I will breathe slowly and deeply to relax my muscles and bring oxygen to our baby.
• This is what my body was designed to do.
• Relax, breathe, open.
• My body is opening wide.
• I welcome my baby.
• I am a strong, beautiful woman. I accept myself completely, here and now.
• I am completely relaxed and comfortable.
• I am doing this exactly right and exactly as nature intended.
• My body knows what to do. 
• I trust my body to birth my baby.
• I trust God. 
• I am excited to give birth.
• I trust in my ability to birth my baby.
• During labor and birth, I am completely relaxed.
• I am deserving of a easy, uncomplicated birth.
• I visualize my baby moving gently through the birth canal.
• I visualize an easy, peaceful, joyous and pleasurable birth.
•  My baby is happy and healthy.
• I embody Joy
• I embody Comfort
• I embody Acceptance
• I embody Trust
• I embody Truth

300,000 women will be giving birth with you today., You are one of them. You belong with them. You are one with them.  Relax and breathe and trust yourself and you team.

Transition

Now that's powerful stuff

The term transition or in transition refers to the period of time just before the birth. Some like to quantify transition as having a beginning and an end. They say transition is from 6 or 8 to 10 cm or is the 25-30 minutes before the birth. I tend to disagree. As a mother of 3, I can say my transition was severely different for each, and I'm only one woman. The homebirth midwife who trained me always referred to labor and contractions as a period of changes.  She would often ask her clients to notify her when the next "change" in contractions was coming. She didn't explain how it would be, but somehow her clients knew when that "change" had taken place.  "Transition" she said "is the final change in contractions before the birth." "Some changes happen radically and quickly." She continued, "and some come slowly and steadily."  I like this word change.  It is a neutral word that has neither a positive or a negative spin on it.  It is what it is. Transition is what it is.  It is the actual moment when the body is getting ready to bring a new life into this world.
In my experience as a midwife, I also notice, feel, experience a change in my clients. It is the time when women say things like: "I can't do it." "I can't take it anymore."  "I don't have the strength" or even things like: "I'm dying."  As a provider, I know that the birth is soon imminent, but I see these women lost in the present moment and the beauty of a being completely devoted to it. Sometimes I will remind the woman that this too will pass, but other times I simply take in the beauty of complete serenity to the present.
 In my own personal experience with labor, this was the time when I felt that my entire existence had come down to this moment. It was awesome to be solely focused on what I was doing and unaware of any other time or place.  For me, it was the hardest part of each labor. It was the time when I so desperately relied on my team.  (which also was different in each labor).  The funny thing is, that for me the most helpful thing was being yanked out of the present and into the past and the future.  For my second and third labors, I knew I had done this before and I knew that I wouldn't be in this moment forever. I knew that somewhere in the future was my rapture, my relief. 
Transition is powerful. Transition is awe-ful and transition is the final moments before you hold your precious gift. Remember this when you go there, and if you can't rely on yourself to remember, get a teammate that will do it for you.  Happy, peaceful and blessed birth to you.

The Birth Plan

It's true, there is a common belief among labor & delivery nurses and obstetricians that birth plans lead to the BIG ROOM, aka the operating room. While this stereotype is entirely unfair (as many stereotypes are), in their defense, I think it may be that a few women who "birth plan" sort of ruined it for the rest, by zealously typing up binders full of planning and structuring for their exact, idyllic birth.

The birth plan, theoretically makes sense. Planning in any situation usually makes that situation less stressful and more enjoyable. That's the funny thing about the birth plan - you can't! And birth often is more than idyllic without adhering to a plan.

The best way to "birth plan."

1) Prepare. Prepare for the unexpected. Labor will most likely begin at an unexpected moment. Pack ahead of time and have plans for different scenarios with work, transportation, and childcare (if needed). Tour the facility where you plan to give birth.
2) Communicate. Talk to your partner and your provider about what your preferences are for the birth. Ask your provider about what you expect and any protocols at the facility where you will give birth. A lot of your preferences may be what your provider already practices like skin to skin and not performing episotomies.
3) Trust. Trust your body and your ability to birth. Trust your provider to have your interests at heart. Trust your provider to take your preferences and make them happen whenever possible.
4) Be flexible. Plan to go with the flow
5) Relax and enjoy. As much as possible, try to relax and enjoy the birthing process.

Filling out a birth plan or a list of preferences can be a good way to go over your preferences with your provider.  In the birth setting, it can prevent you from having to constantly repeat yourself.   Keep it brief and relevant.

Childbirth Class Options

General Childbirth Classes
Many general classes are taught by a hospital, birthing facility or employee of a specific birthing facility.  These classes can be great general overviews on how to prepare for the birthing process without a specific concept in mind for the birth experience.  Many times the classes are basic and review specific facility policies and procedures.  Often, these classes don't have a set philosophy or model of instruction and are often advertised on the facilities website.  

International Childbirth Education Association

This is an organization that also offers general childbirth classes. It was founded in the early 60's and is not aligned with a particular philosophy or method.  Their main goal is to educate mothers and decrease the fear surrounding childbirth. This organization was one of the original supporters of father involvement and midwifery.  They not only certify childbirth educators but doulas, prenatal fitness educators, postnatal educators, and postnatal doulas.

Lamaze
Ferdinand Lamaze, a French obstetrician, developed the Lamaze Method of childbirth.  Traditionally known from their breathing method or techniques, their core values are about building confidence in the mother, providing support, and using evidence-based practices and techniques in their instruction. Each certified lamaze instructor works a bit differently; but, the classes are usually limited to 10-12 couples and are broken up into 4 or 6 sessions. 

The Bradley Method
Dr. Bradley & his Bradley method was one of the first obstetricians to bring father's into the delivery room and strongly believes in partner-coached childbirth.  He wrote the book Husband-Coached Childbirth.  Bradley classes are usually some of the most comprehensive classes and are taught in 12 installments over 12 weeks. Partners are strongly encouraged to attend. Some certified teachers break up the classes into 8 longer sessions.

Hypnobirthing
Hypnobirthing, also known as the Mongan Method is a childbirth educational series that utilizes relaxation techniques and self-hypnosis.  It was founded by Marie Mongan, a hypnotherapist, and has beliefs that pain does not have to accompany labor.  It is traditionally taught in 5 sessions lasting 2.5 hours each. Marie wrote the book Hypnobirthing: The Mongan Method.

Calm Birth
The method focuses on meditation and progressive relaxation techniques.  The method blends psychosomatic medicinal practices and mental awareness focusing exercises.  Influences into the method come from Buddishm, Tao, & Hinduism.  Special techniques include womb breathing and giving and receiving mediation. The founder wrote the book Calm Birth and published a CD with sounds for relaxation and meditation.

Birthing from Within
This is more of a philosophy of birth than a method of preparation yet their are certified birthing from within teachers.  The philosophy focuses on inspiring and teaching expectant parents that birth is a rite of passage.  The goals include co-creating holistic prenatal care and minimizing emotionally difficult birth through preparation.  Pam England, the founder, wrote Birthing from Within.

Other Childbirth Preparation Programs
Dancing for Birth Link
Purebirth Link