12 Tips to Prepare for Natural Birth (at a Hospital)

Giving birth is hands down one of the most exciting yet scariest moments in a women’s life. Especially the first time around. I know with my first daughter I felt completely lost and out of tune with my body’s progression of labor. I felt nervous and uncomfortable and very much inpatient to deliver my baby.

I first went through what doctors call “false labor” where the contractions are not strong enough to keep dilation going – yet still uncomfortable. I labored way too much in the hospital and was completely clueless as to how to push, when to push, and why.

With my first baby I chose a strong pain medication intravenously – apparently a narcotic – instead of an epidural. Yet, I could tell you that the narcotic infused in my IV was more than enough. I felt drowsier than ever and pain went from a 300% to a 0 in a matter of seconds. ‘Thank goodness,’ I thought at first, but I had no idea how much this was actually going to set me back.

Now I was relying 1000% on the monitor to let the nurses know when I was in the middle of a contraction. Sure, it gave me a break from the hip pain and got to breathe again, but no one told me just how strong this medication actually was going to be.

With my second, I knew I did not want to feel nearly as lost or out of tune with my body as I did with my first, so I started looking into natural, unmedicated births pretty early on in my pregnancy.

The truth is, I actually wanted to go through with a natural birth since my first baby, but I was nowhere as prepared as I should’ve been and opted for some pain medication to play it safe. On top of that, in my first pregnancy, I naively thought I was just going to know what to do. That it would come natural to me… but boy was I wrong.

Given I was aware of how painful labor was at this point, I knew enough to know that if I wanted to successfully go through a natural birth, I was going to have to do way more research and prep work the second time around.

That’s the thing about natural birth, and a pattern you’ll see in this article, we have to become our biggest advocates and motivators to keep pushing us through *no pun intended*. In moments of doubt and fear, it was truly up to me more than anyone else in my close circle to get myself out of that uncertainty, and I’m glad I did.

While preparing for this article, I took myself back to the beginning of my second pregnancy and went from there to see the exact things I did that helped prepare me for natural birth. Now being on the other side of everything I can tell you that it was so worth my time, and regardless if you are set on a natural birth or simply want to understand what a natural birth entails, I hope this article helps you in one way or another.

Here are 12 things to start doing today to prepare for a natural birth:

1. Know Your Why and Make the Decision

Committing to go through something as painful and as long as childbirth requires a WHY – a purpose for the suffering – bigger than ourselves. For example, my main reason to go through a natural, unmedicated birth was to protect my daughter from the drugs available to women in labor. I also did not want to delay labor and delivery further again by being completely numb from the pain.

Know you why and I recommend jotting it down on a piece of paper. Keep your why visible and allow your why to motivate you as you approach labor.

Perhaps you don’t know your why yet and that’s okay. Do take some time from your day, however, to think long and hard about this one. If you find yourself not convinced enough to go through labor without medication, that’s okay, too! The choice is yours, but if you still feel uneasy about any other option, be sure to follow the rest of the tips in this article to set you up for success (:

2. Learn about Others’ Successful Unmedicated Birth Stories

Too often we are exposed to the negative (at times terrifying) side of labor – especially from T.V. shows and movies. Rest assured, though, that labor and delivery does not have to be nearly as dramatic. Especially if prepared.

Instead, turn your attention and energy toward “Positive Natural Birth Stories”. There are a TON on YouTube in video format, also through blogs, and podcasts. You’d be surprised how much this helps. Especially if you’ve never come across a positive birth story before.

This tip right here was my motor throughout my second pregnancy as I prepared for a natural birth. The stories were so encouraging to me and made my goals feel more attainable.

3. Be Vocal About Your Goals

This one is a big one. Once you right down your WHY, write down your goals for labor and delivery. If your goal is to go through an unmedicated birth, the first step towards success is to share your goals with everyone. Okay, maybe not everyone. But those in your close circle? Absolutely. Should you share your childbirth goals with your OB-Gyn? Most certainly. And anyone who asks for that matter. You may be looked at like you have 3 heads, but simply sharing your goals outloud, however wild it may sound to others and perhaps to yourself, too, will only help you get more comfortable with the idea. Sharing with others may also help you feel held accountable to strive for your goals.

4. Establish Your Support System

This is vital. Everyone’s support system looks different from the next person, but as long as you have at least one person you know you can depend on and share your thoughts and feelings about your upcoming labor with, you are set.

This person may be the same person who will be with you in the hospital room or perhaps just someone who is truly encouraging of your childbirth goals. This brings me to my next point.

If you realize that someone within your close circle is not as supportive as you need them to be, do not feel like you have to have their seal of approval nor that you have to share your goals with them if they only bring you down or cause more stress.

Choose your support system wisely and make sure you keep them updated with your progress of the preparation phase to keep your goals alive.

5. Walk 20-30 Minutes Daily

This tip is of utter importance. There is nothing quite like a simple walk around the block to help baby get in the correct position with time. Not to mention, this also keeps your heart happy and allows toxins to flow out of your lymphatic system through this simple movement.

If medically cleared, I encourage you to get outside for 20-30 minutes on a regular basis – your future laboring self will thank you!

6. Eat a Few Dates a Day

There are a lot of mixed results as to whether or not dates help ripen your cervix for a smoother labor, but regardless, dates are not only super yummy and a great energy booster, they are high in fiber (yes, please!) and high in antioxidants which help reduce oxidative stress in the body. If dates do help the cervix prepare for labor, then even better.

7. Take Courses Related to Natural Birth

I cannot recommend this enough! Truly what saved me from freaking out during labor without any pain medication. Also, I forgot to mention that with my second daughter, I gave birth in the car. I honestly owe taking an online natural birth course helped me remain calm and feel confident in the laboring process without a doctor to deliver my baby.

The course I took and HIGHLY recommend is called Built to Birth by birth doula and childbirth educator, Bridget Teyler. She has a free version, as well as, a paid version of the course. I personally took both her free mini course and the full course. You can also check out her YouTube channel that is full of super useful information.

8. Learn the Breathing Techniques for Labor and Practice, Practice, Practice

Even if you are unable to take a full course on childbirth, the next thing I would say is to at least learn the breathing techniques to breathe your baby down the birth canal naturally. Not only does this ensures more oxygen to you and baby during the laboring and delivering, but it reduces the chances of bad tears in your skin.

As mentioned in the tip above, Bridget Teyler has great videos where she demonstrates how to breathe during the different phases of labor. Here is an example of one:

9. Get a Birth Ball

Oh my goodness, do you need one! In fact, if you are in your third trimester order one now! You will not regret it. I personally went with the Birth Ball company and absolutely loved it. I still have it and will not be getting rid of it.

This medicine ball was so handy and one of the ways I helped my labor go a lot smoother for me – perhaps a little too smooth 😅 With my first daughter, I did not own a birth ball, I just happen to borrow my sister’s workout medicine ball (as you see in the image above), but I had NO idea how to use it. I was bouncing on the ball slightly because it seemed to be something everyone was doing, but I did not do it any other time other than the day of labor and was quite lost.

Turns out, there are entire workout regimes that incorporates the birth balls and I could attest that, they really do help – especially when you use it correctly.

So again, get yourself one and bounce away!

Here are a couple of videos to help you get started.

11. Complete a Daily Pregnancy-Safe Workout

This is the perfect transition from the Birth Ball tip, a gentle workout will not only get your heart pumping but will flood your bloodstream with feel-good hormones and help slowly prepare your body for labor. Remember to only exercise if medically cleared, super important. Here’s a workout I enjoyed and started to incorporate in my third trimester:

10. Receive a Daily Dose of Positive Affirmations

Man, these are life-changing. I owe a big part of going through labor without medications to positive affirmations. Not even exaggerating. In the Built to Birth course, Bridget Teyler provides you with a plethora of them that you can conveniently print out!

11. Stay Hydrated and Well-fed

Staying hydrated throughout pregnancy should be your first priority, as well as, staying well-fed. Your body is growing beautiful baby that is getting bigger by the second. Keep your body strong by staying hydrated and not skipping meals.

If you need a little electrolyte boost, simply sprinkle a pinch of a good salt (I like the Redmond Real Salt) for a natural electrolyte boost.

12. Be Your Biggest Advocate and KNOW You Can Do This

Congratulations, if you are at this point of the article I can already tell you are mentally ready to take your labor to the next level with positivity and strength. You can do this, momma! Remember to make your doctor aware of your preferences – perhaps write down your birth plan on a piece of paper and share the details of your birth plan with your provider beforehand.

Don’t forget to look into positive natural birth stories and keep your chin up high. I believe in you!

See you in the next one,

– Lili