I took the childbirth preparedness class offered at my hospital, read about all the pain management techniques, talked to the other mommas I knew about their experiences and decided I wanted a natural birth, drug-free.
I’m not going to list cons of epidurals or nitrous oxide (“gas”) or try to convince anyone to choose drug-free labor. Every woman should have a labor plan that feels right for her. If you don’t really want a drug-free delivery then chances are you will be second-guessing yourself and probably miserable when labor sets in. So do whatever makes you most comfortable. Happy mom, happy baby!
That being said, delivering my sweet Theia medication free was the most empowering experience of my life! My yoga practice was a HUGE help in getting me through it, but you don’t have to be a yogi to use the techniques that helped me. These methods will be helpful for everyone!
3 Essential Practices for Managing a Drug-free Delivery:
1. Hands down my #1 tool was my breath. Deep breathing has been scientifically proven to reduce stress and staying as relaxed as possible is SO important during labor. Really, I can’t emphasize that enough. Tensing the body will only heighten the pain! I didn’t even squeeze my husband’s hand because that meant I would be tensing muscles. Practice taking deep breaths in through the nose, filling the lungs completely, and then slowly exhale either through the nose or pursed lips. If this type of breathing isn’t already part of your life, I strongly encourage you to take a few minutes every day to practice this. That way when due-day arrives deep breaths will feel natural for you.
2. My #2 tool? My mind. Our minds are a double-edged sword; they can hurt us or help us. This is definitely one of those “easier said than done” things, but staying focused on the positive is crucial to delivering drug-free. Rather than dwelling in the pain, bring your attention to your muscles. Mentally scan your body and notice where you are creating tension. Try to relax those muscles as the contractions intensify. You can practice this body awareness without being in labor. In fact, this is a great thing to practice simultaneously with your breathing exercise!
It was also helpful for me to repeat the affirmation, “I can do anything for 10 seconds” at the peak of each contraction. (I read that the peak of a contraction, the most painful part, lasts about 10 seconds. To be honest, I didn’t fact check this because I wanted to believe it. I knew it would help me get though labor.) I also repeated ‘relax’ with every exhale when I felt a contraction coming and ‘the worst is over’ as the contraction subsided. Find an affirmation or two that resonates with you and recite them during (and prior to!) labor. Say them in your head or out loud – whatever feels right. You could also ask someone to say them to you so that you can focus on his/her voice.
3. Know your body and listen to it! I’m a Florida girl; I like to be warm. Hospitals are typically chilly, so I knew that sitting in a tub of warm water was going to help me relax. Where I delivered, only two Labor & Delivery rooms had bathtubs (the rest had showers) and they were first come first serve. I was SO grateful that one was available for me because I spent at least half of my labor time in that tub. I’m also a yogi who loves movement. I thought I would want to be walking or on the birthing ball quite a bit. I did use the ball some but I noticed it was much harder for me to relax that way. Also, that tub just felt so darn good!
It’s absolutely amazing what women’s bodies are capable of! If something doesn’t feel right to you – don’t do it. What you thought you’d want during labor may not be good for you in the moment. Ask yourself often (or have a support person ask), how does this feel? Is it better or worse than the last thing you tried? Do you need to try something totally different?
Additional Tips:
• Be active while pregnant! For me this meant continuing my yoga practice. If yoga isn’t your thing, try prenatal Pilates, lift light weights, even just taking a walk a few times a week will help. Consistent physical activity prepared my body for all the hard work – they don’t call it labor for nothing!
• Have a support person if you can. Having my husband there with me, someone I felt 100% comfortable with, was such a huge help emotionally. After 10 hours or so of labor I was tired and starting to consider pain medication. My hubby reminded me that he’d support any decision I made but that I wanted to deliver without drugs if I could. He told me how well I was doing and how far I had come. His support got me through my exhaustion.
• Many women find it is helpful for them to have an object or picture to focus their gaze on during a contraction. For example, an ultrasound photo to remind you of why you’re doing this. Personally, I wanted my eyes closed so that I could pay attention to my body and my affirmations. Either way, focusing your attention is SO beneficial!
If you’re planning a drug-free delivery I hope this is helpful! Remember to stay true to yourself and do what is best in the moment. Even if that means pain medication. The mental and physical health of you and baby are what’s most important! If you’re a momma who has experienced labor contractions before, please share with us what techniques were most helpful for you in the comments. Delivering a baby is hard no matter what route you take so lets encourage and support one another. We all deserve it!!