Childbirth can be one of the most incredible and life-changing experiences you'll ever have, but it almost always comes with some pain, discomfort, and tension. One of the best ways to prepare for an easier, more relaxed, and calm birth is to learn relaxation techniques that help manage pain, reduce anxiety, and keep you focused. It's important to start using these techniques right away! Once you've practiced some of them they'll be easily accessible for you when it's time to give birth to your baby. I've helped thousands of women while they are in the throws of labour and have seen firsthand what works when it comes to coping with the pain of labour. Even if you're planning on getting an epidural there's gonna be a time when you'll feel your contractions so it's important to have some tools in your toolbox! Here are 10 relaxation techniques to help you during labour and birth.

1. Deep Breathing Exercises

Deep breathing is one of the most effective ways to calm the nervous system and reduce stress. Practicing controlled breathing can help regulate contractions and keep oxygen flowing to your baby. How to Do It:

• Inhale deeply through your nose for a count of four.
• Hold your breath for a moment.
• Exhale slowly through your mouth for a count of six.
• Repeat this pattern, focusing on the rhythm of your breath.

This technique can be used during contractions to maintain calm and control. Remember that each contraction has a peak and the hardest part is at the peak. The good news is that the peak doesn't last very long! Using deep breathing will help you relax your muscles. They tend to tense up during the peak of the contraction, and relaxing them really helps to minimize the pain.

2. Guided Meditation & Visualization

Guided meditation and visualization help you focus on positive thoughts and images to stay relaxed and calm throughout your contractions. This in turn will help decrease the pain and pressure sensations you'll feel. How to Do It:

• Listen to guided meditations specifically designed for labour (I LOVE Expectful for this)
• Imagine yourself in a peaceful setting, somewhere pleasant that you love spending time. This can be the beach, your garden in summertime, or anywhere you feel calm and at ease.
• Visualize your body opening and your baby descending with ease.

Practicing this technique before labour can train your mind to stay in a relaxed state when contractions begin.

3. Progressive Muscle Relaxation (PMR)

This technique involves tensing and then releasing different muscle groups to promote full-body relaxation. How to Do It:

• Start at your toes and work your way up.
• Tense each muscle group for five seconds, then release.
• Move to your legs, abdomen, arms, shoulders, and your face.

PMR can help relieve physical tension and keep you comfortable between contractions.

4. Hydrotherapy (Warm Baths & Showers)

I find water to be sooooo soothing! One of my favourite things in the world is sitting in a hot tub in my home country of Iceland (where geothermal hot water is abundant). Water has a soothing effect on the body, easing pain and tension. It also makes you feel lighter when you feel like a whale haha. Water can relieve the pressure you're feeling during contractions as well. How to Use It:

• Take a warm bath or sit in a birthing pool if available during your birth or before you go to the hospital.
• Stand in the shower with warm water flowing over your back. You can also sit on a birthing ball in the shower and have your partner or doula use the shower head on your back.
• Use a handheld showerhead to direct warm water onto other sore areas.

Many birthing centers and hospitals offer hydrotherapy as a pain relief option whether it be in the form of a tub or shower. Oh! And I hear so many pregnant women say they stay out of tubs during their pregnancy, but that's a total myth! You can have baths when you're pregnant, it's just not recommended to take long hot baths in the first trimester

5. Aromatherapy

Essential oils can create a calming environment and promote relaxation. Just like any other tool, it's important to start using aromatherapy before the big day so that you're used to using it before the pain and pressure of your contractions start. How to Use It:

• Lavender oil is great for relaxation and stress relief. (Here's a nice one on Amazon)
• Peppermint oil for nausea relief.
• Clary sage oil to encourage contractions (only under the guidance of a care provider-ask your midwife!).

Use a diffuser, inhale from a tissue, or mix with a carrier oil for a gentle massage.

6. Massage & Counterpressure

Gentle touch and massage can release tension and increase the production of endorphins, your body’s natural painkiller! How to Use It:

• Counterpressure: Have your partner or doula apply firm pressure to your lower back during contractions. It works best if they are squeezing your hips together at the top. This will help open up your pelvis and release the tension in your back. It will also help your baby get into a good position for birth.
• Use a tennis ball or massage roller for counterpressure or massage on sore parts of your body.
• Try light, circular strokes on your shoulders and arms for a soothing effect. Some women like this light touch on their stomachs as well.

7. Hypnobirthing

Hypnobirthing is a technique that uses self-hypnosis, affirmations, and relaxation to ease labour pain. How to Practice:

• Listen to hypnobirthing audio tracks. Find an online class. This technique requires a lot of time and practice to master. But if you master it, many report having little to no pain with their contractions. It requires a lot of repetition and practice to get really good at.
• Repeat affirmations like “My body is designed for birth.”
• Use deep breathing and visualization techniques with your partner.

Many women report feeling more in control and less fearful when they practice hypnobirthing and use the technique during birth.

Expectful has a hypnobirthing course built into their app in addition to all the meditations they have that are tailored to birthing women.

8. Movement & Position Changes

Staying mobile and changing positions can help labour progress and reduce discomfort. Listen to your body and try to get into the position that's most comfortable for you. Use mats, pillows and props to get comfortable. Don't forget to rest between contractions as well! It's really important to get as much rest as possible, especially in those beginning stages of labour. How to Do It:

• Walk around the room or sway your hips. Try dancing to your favourite slow songs. Get your partner involved to get your oxytocin flowing!
• Use a birthing ball to bounce or rock gently.
• Try kneeling, squatting, or leaning forward to ease pressure on your back.
• Use a peanut ball for all kinds of different positions.

Listening to your body and adjusting positions can make labour more comfortable.

Check out my blog about Peanut Balls and how they work for labour and birth

9. Music & Sound Therapy

Music can be a powerful tool for relaxation and focus during birth. Make sure to choose songs that you really love and listen to your playlist a lot during pregnancy. It might even be helpful to learn the words and sing along, another great way to distract yourself through the hardest part of the contraction (the peak). How to Use It:

• Create a playlist of calming music or nature sounds.
• Use rhythmic drumming or binaural beats to guide breathing.
• Hum or use low vocal tones to help release tension during contractions.

Music can distract from pain and create a calming atmosphere in your birthing space. I instinctively sang through my first birth. I had listened a lot to a yoga music creator during my prenatal yoga classes and her songs were the ones that came to mind when I was going through the most painful contracti0ns!

10. Support & Encouragement

Having a strong support system can be one of the best ways to feel relaxed and calm during your birth. How to Use It:

• Choose a birthing partner who provides calm and steady support. Most people will pick their significant other, but sometimes they're not the best support for you while you're in pain. That's ok! Pick the person that you think will support you the best and have that conversation early on in your pregnancy so you're prepared.
• Have a doula present for guidance and encouragement. Having a doula has been a proven way to have an easier birth. (Check out my blog about picking the best doula for you!)
• Surround yourself with people who believe in you and your ability to birth.

Positive reassurance and gentle words can make a world of difference during labour. Don't let negativity into your birthing room!

And in the End...

Relaxation techniques can help make labour a more manageable and empowering experience. Try practicing these methods before birth so they become second nature when the big day arrives. Which relaxation techniques are you planning to use?  Share in the comments below!