Midwife Pip is an experienced practicing NHS Midwifery Sister, MSc, author of Midwife Pip’s Guide to a Positive Birth, founder of the Midwife Pip Podcast, pelvic health specialist, pre and postnatal trainer and, importantly, a mum. She is also an expert speaker at The Baby Show which returns to Olympia London from 24th – 26th October. To find out more information, visit www.thebabyshow.co.uk/olympia
Labour is one of the most intense yet empowering journeys you’ll ever take. While no two birth experiences are the same, there are some tried-and-tested tools and techniques that can help you stay more comfortable, confident, and in control. I always tell expectant parents: you can’t script labour, but you can prepare a flexible toolkit so that when the big day comes, you’ve got options.
Breathing as Your Anchor
Breathing is more than just a way to get oxygen, it’s a lifeline during contractions. Slow, deep, intentional breathing helps to calm your nervous system, reduce tension, and focus your mind.
A simple pattern to try: breathe in through your nose for a count of four, then out through your mouth for a count of six. Keep your shoulders soft and jaw unclenched. This rhythmic breathing works like an anchor when waves of intensity come.
Movement and Position Changes
Staying mobile during labour can make a real difference. Rocking on a birthing ball, swaying with your partner, kneeling on all fours, or simply walking around can help your baby move into a favourable position and may even speed up progress. Upright positions also let gravity lend a hand.
Remember there’s no “perfect” position. Listen to your body, and change it up whenever you feel the need.
Water for Comfort
Warm water can be a game-changer. Whether you’re standing under a shower, soaking in a bath, or using a birth pool, water helps to relax your muscles and can ease pain naturally. The buoyancy of water supports your body, making it easier to move and find a comfortable position. Many people also find the gentle warmth deeply calming.
Hands-On Support
Touch can be incredibly powerful in labour. Counter pressure on the lower back, gentle massage of the shoulders, or simply holding hands can make contractions more bearable. Your birth partner or midwife can provide this hands-on help, just communicate what feels good and what doesn’t.
A lesser-known but effective technique is the “labour comb.” Holding a small comb so the teeth press into your palm can create a distraction from contraction pain by stimulating nerve endings. It’s simple, inexpensive, and portable.
Hypnobirthing and Relaxation Techniques
Hypnobirthing isn’t about being “hypnotised” it’s about learning how to use relaxation, visualisation, and positive language to stay calm and focused. Many parents find it reduces fear and helps them feel more in control, whatever turn their labour takes. You can practice these techniques during pregnancy so they’re second nature when labour starts.
The Right Support Team
Your birth partner, whether that’s your partner, a friend or family member, plays a huge role. They can remind you of your coping strategies, advocate for your wishes, and provide emotional reassurance. Before labour, talk through what helps you feel calm, what you want them to say or do, and how they can help you switch positions, breathe, or hydrate.
Decision-Making Tools
In labour, decisions sometimes need to be made quickly. Using a framework like BRAIN can help you weigh up your options:
- Benefits – What are the positives?
- Risks – What are the potential downsides?
- Alternatives – Are there other options?
- Instinct – What does your gut say?
- Nothing – What happens if we wait?
This keeps you informed and involved, even in high-pressure moments.
Flexibility Above All
The truth about labour is that it doesn’t always follow the plan. You might find something you were sure you’d love isn’t helpful in the moment, or that a technique you hadn’t considered becomes your saving grace. Keep your toolkit varied, and be open to adapting as labour unfolds.
Birth is a marathon, not a sprint. The right tools and techniques won’t remove every challenge, but they can help you feel more grounded, supported, and capable, no matter how your baby’s arrival unfolds. You’ve got this, and your body was made for it.
Written by Midwife Pip
Instagram: @midwife_pip
Podcast: Midwife Pip Podcast
Book: www.midwifepip.com/midwife-pip-books
Courses: midwifepip.com
