Welcoming a baby into the world is one of the most incredible experiences, but let’s be real—labour can be tough. As a L&D nurse, I’ve seen firsthand what helps moms have a smoother, more manageable labour and birth. While every labour is unique, these 15 tips can make all the difference when it comes to comfort, progress, and overall experience. So, let’s dive in! I know EVERYONE would love to know how to have a smoother birth!

1. Take a Birth Class (Even If It’s Not Your First Baby!)

A good childbirth class helps you understand the process, teaches pain management techniques, and builds confidence. Even if this isn’t your first rodeo, a refresher can be super helpful. Look for classes that cover different pain relief methods, birth positions, and postpartum recovery.

Babytalk LOVES Mandy's childbirth prep class: "The Ultimate Guide to Taking Control of Your Childbirth"

2. Stay Active During Pregnancy

Regular movement—walking, prenatal yoga, or swimming—can keep your body strong, improve endurance, and help position the baby for an easier birth. Strengthening your core and pelvic floor through safe exercises can also help reduce pushing time and recovery discomfort. Pro tip: You don't need any fancy classes or subscriptions. Just go outside for a walk! Walking is a great way to stay in shape during pregnancy.

3. Write a Birth Plan 

Having a birth plan helps you communicate your preferences, from pain relief options to who’s in the delivery room. Just remember, birth can be unpredictable, so flexibility is key! Be sure to discuss it with your healthcare provider in advance to set realistic expectations.

Read more about writing your birth plan right here on Babytalk!

If you need help writing your personalized birth plan feel free to email me! I can do a one-on-one call with you to tailor your birth plan to your needs

4. Practice Breathing and Relaxation Techniques

Deep breathing, visualization, and mindfulness can help manage contractions and keep you calm during labour. Hypnobirthing techniques are especially great for this! Practicing these techniques beforehand can make them second nature when the intensity of labour kicks in.

Check out the app Expectful for some really great mindfulness and meditation techniques, specially tailored for pregnancy and birth.

5. Choose Your Support Team Wisely

Who’s in the room with you matters! Whether it’s your partner, a doula, or a trusted friend, surround yourself with people who will support and advocate for you. A doula, in particular, can be invaluable in providing emotional and physical support throughout labour. If you don't jive well with your doctor or midwife, consider shopping around for someone who aligns with your birth plan. Do this early on in your pregnancy so you have enough time.

6. Stay Hydrated and Nourished

Labour is like a marathon, and you’ll need fuel. Sipping water, coconut water, or electrolyte drinks can help keep you going.  Staying hydrated can also prevent excessive fatigue, which is key when you need the energy to push. Pack some snacks too. You'll likely not be very hungry once you're in active labour, but it's so important to keep your energy levels up in the beginning!

7. Use Gravity to Your Advantage

Lying on your back isn’t always the best position for birth. Walking, squatting, or using a birthing ball can help baby move down more efficiently. Upright positions encourage better alignment and can shorten labour duration.  

8. Try Different Labour Positions

Experimenting with positions—on all fours, side-lying, or leaning forward—can ease pain and speed up labour. Your body will tell you what feels best! The peanut ball is another great tool to help open up the pelvis and encourage descent.

Get your own peanut ball in case your hospital doesn't have them!

9. The Power of Counter-Pressure (Game Changer!)

Firm pressure on your lower back or hips can relieve pain during contractions. A partner or doula using a tennis ball or massage technique can work wonders! This technique is particularly useful for back labour, which can be more intense.

10. Consider a Warm Bath or Shower

Hydrotherapy is amazing for pain relief! Many hospitals have tubs or showers, and warm water can be a natural epidural. The heat helps relax your muscles and can make contractions feel more manageable.

11. Use a Rebozo or Birth Sling

A rebozo (a long scarf-like cloth) can be used for gentle belly sifting or hip movements to encourage baby’s descent and ease tension. Many doulas are trained in using a rebozo, and it can be a great tool to relieve discomfort naturally.

12. Have a Mantra or Affirmation Ready

Positive affirmations like “My body was made for this” or “Each contraction brings me closer to my baby” can help shift your mindset and keep you focused. Repeating affirmations can help reduce anxiety and make labour feel more manageable. Download some free birth Birth Affirmations right here on Babytalk!

13. Keep the Lights Low and the Vibes Calm

A peaceful environment can make a huge difference. Dim lights, soft music, or even an essential oil diffuser (if allowed) can help you stay relaxed. Lavender or peppermint oil can be soothing and ease nausea as well. The level of the hormone oxytocin is highest when it's dark and oxytocin is what keeps your contractions going strong!

14. Know Your Pain Relief Options

From epidurals to nitrous oxide to natural methods, understanding your options before labour starts will help you make informed decisions in the moment. Even if you’re planning a natural birth, it’s helpful to know what’s available just in case.

15. Trust Yourself and Your Body

You can do this! Labour is intense, but your body knows what it’s doing. Trust your instincts, lean on your support team, and take it one contraction at a time. Remind yourself that each wave of pain is temporary and is bringing you closer to your baby.

Bonus Tips for an Even Smoother Birth

- Pack Your Hospital Bag Early: Having everything ready to go by 36-37 weeks can give you peace of mind. -Learn About Perineal Massage: This technique, done in the last few weeks of pregnancy, may help reduce tearing. - Ask About Delayed Cord Clamping: This can offer benefits like improved iron levels for your baby. -Prepare for Postpartum Recovery: Have pads, comfy clothes, and support lined up for after birth.

Final Thoughts

Labour is unpredictable, but preparation can make it a smoother, more empowering experience. Whether you're hoping for a medicated or unmedicated birth, these tips can help you feel more in control and ready to welcome your baby with confidence. Do you have a labour tip that worked wonders for you? Share it in the comments below!