Today i'm going to walk you through 15steps on how to have an easy delivery.This is especially helpful if you're hoping to have an unmedicated vaginal birth .However ,if you're going to have an epidural these tips are also helpful.
The first five steps are things that you can do it during pregnancy to prepare and the next 10 are things you're gonna do during labor.
Step number one, is we want to stop sitting in slouched or reclining positions, instead use sort of a forward leaning position. So for example ,you could sit backwards over a kitchen chair leaning forward on hands and knees. Spending lots of time here or sitting on a birthing ball ,is going to create space in your belly for your baby to get into the optimal fetal position which is going to have an easy delivery and create less pain.
So if your baby is in a posterior position, sunny side up and it's coming through, this is going to make it more difficult increasing the pain and making a more difficult delivery.
Step number two. Is working on your strength and stamina during your pregnancy. One of the most difficult parts of labor is not the pain, it is how long labor is especially for first-time moms and how exhausting it can be. So we want to be strong we want to have stamina for that um for your birth.
Number three .You want to release and relax through your pelvic floor, your pelvic floor is not gonna push your baby out your uterus is gonna push your baby out and so you don't need lots of kegels and strength for your birth. That's for your recovery after so still an important part of pregnancy but for an easy delivery we really want to learn to relax and open up. So this may look like doing lots of stretches like, yogi squat and butterfly pose ,you can also take a tennis ball and sit on it and help release through your pelvic floor. You may also want to do perineal massage.
Step number four . Is to practice, being in the now or being in the present duringy pregnancy. At any one point, there is not too much pain during your labor.
However, if you think you might have another 12 hours of this sensation that can get overwhelming. So you really want to be able to focus your mind and stay on focusing on your current contraction just like anything this can take practice .
One of the things that you can do is to practice breathing, at the same time as visualizing something .So for example you could practice a box breath,where you inhale as you go up one side exhale ,inhale, exhale and then you keep going around in your box. You could also take your hand and inhale as you go up one side.Exhale as you go down your thumb, inhale up your finger, exhale down your finger and so on. And this is going to keep you in the now, on your current contraction, not thinking about what is coming ahead.
Step number five. Is really being confident around your capabilities,listening to lots of positive birth stories, talking to other mothers, learning about what they did to have a positive birth. Story can really increase your confidence. I think it's also really important to be really clear about why you want to have an unmedicated um or vaginal delivery .
step number one for during labor is to set up a calm safe and as uninterrupted as possible but the hormones we really need to let your body know that you are safe you are calm you're in a safe place to deliver your baby.
It is so common that things are going to be going well at home ,and then when someone gets to the hospital labor tends to slow down or stall so birthing. At-home as long as possible is ideal but even when you get to the hospital, you can bring eye masks ,bring headphones or earplugs.
Let people know not to interrupt you,limit any unnecessary checks or interruptions. Limit who is coming in to your birth for example, you may want to put it in your birth preferences that you don't want students watching your birth.
Number two. It is so helpful to use movement and relaxation ,listening to your body when you need both so you can be doing it.
-Slowly dancing
-you can be walking the halls ,
-you can be sitting on the toilet
-you could be bouncing on the ball
-you can be doing lunges stay at that asymmetrical movement but when your body is tired laying down and resting ,this is
actually when you move into transition your body knows that it needs to rest and it is progressing very quickly at that point.
Number three you want to have your positive birth affirmations and your confidence. You want to have your partner encouraging you and you also want to know that when you get to the part of labor where you are questioning whether you can keep going but that is actually a good thing. It probably means that you are reaching transition and you're getting so close to meeting your baby.
Number four, using pelvis biomechanics to help your baby move through your pelvis.So in early labor when you're waiting for your baby to drop down ,you want to have external rotation and open hips to help the top part come up and then as your baby is moving through . You may want to do some asymmetrical poses to help wiggle your baby through and then when you are in the pushing phase.
When your baby is crowning, you want to open the outlet of your pelvis ,so you want to have your knees together and use internal rotation for the pushing phase.
Number five .Is to choose a birthing position that uses gravity ,as well as a position that allows you to have movement of your pelvis this is going to allow for a less painful birth.
Ashorter birth and a birth that is less likely to have any interventions like forceps or vacuums or c-sections, it's really mind-blowing to me. Why so many women are still birthing on their backs,it is not using gravity and the pressure on the sacrum, is actually pushing the tailbone into where the baby is coming out and closing the outlet for the baby to come out.
Even if you have an epidural you can beon your sides supported by a person or a peanut ball,and then you still have movement of your pelvis as needed .
Number six .Is to use tools that are going to help you cope through your delivery. So forexample, you could use :
-Atens machine on your lower back
-squeeze a comb
-use water in a shower or in a bath
-use a rebozo
Number seven. Is to visualize what is happening in your body and to not fight your contractions and sort of. Just relaxin to the strong sensations rather than pushing them away . You have to go through that and meeting your baby is on the other side of that but it's helpful to know that the sensation that you're feeling isn't dangerous. It's's not pain scary ,it is simply your cervix opening up so that your baby can come out and through. And really your job is just to relax and to open and let your body do your work .
Number eight. Is to fully relax between a contraction,your uterus is working really hard during a contraction to help move your baby down and out. When you get a break it is so important to fully relax.
Imagine you are lifting a weight and it's starting to burn. you can feel how hard your muscle is working and you don't take the opportunity to break. When you have the break and then you have to pick it u,p again it is just going to be that much more painful . But if you are fully relaxing between, it is going to be that much more bearable when you go for your next contraction.
Number nine . Is to labor down and not just to push because you are 10 centimeters . So sometimes your provider will check you and say you're 10 centimeters ,it's time to push However, if you don't feel the urge to push you could be doing a whole lot of work and frustration and it taking too long thanif you relaxed and labored down until you felt the urge to push. so with my
first baby i didn't know about laboring
down and when i got to 10 centimeters i
was told to push .
The strategies that you can do try to stimulate the fetal ejection reflex.It's where your body will just eject the baby out of your body and you're not doing any work at all .
So for this you need to be in a very calm and safe space it is less likely that it's going to happen at the hospital it's usually happening at a home birth.
Number 10 . Is to breathe your baby out and allow the pushing phase to go slow to allow your tissues to stretch very safely. We want to avoid closed glottis or purple pushing, where you're taking a big breath and then holding your breath and pushing for 10 seconds. You want to have a slow exhale down and you're just supporting When your body is pushing
I really believe that our bodies are designed to birth ,you are preparing your mind and body and i really believe that you can create your positive birth experience.
Thank you so much I know that you are going to do amazing in your upcoming birth if you have any questions feel free to leave them in the comments below
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