• Dim the lights
• Play music

Hydrotherapy

• Get in the bathtub and let the warm water soothe you—turn on the jets if they’re available (Check with your Health Care Provider first)
• Take a shower and spray warm water on your belly or back
• The bath works best when you are in active labour

This mom uses hydrotherapy while labouring

• Have your labour partner massage your shoulders, legs, back, or wherever feels good
• Try a light circular massage on your belly with your hands or shower spray
• During contractions, have your partner apply pressure on your lower back using their hands or a tennis ball
• Try a double-hip squeeze (partner’s hands placed low on your hips, pressing in and up during contractions)
• Apply warm or cold water bottles, wash cloths, heating pads, or gel packs to sore areas

This mom sits on a birth stool

• Imagine that each contraction is an ocean wave that crests and recedes
• Visualize yourself in a peaceful place, such as a favorite vacation spot, to help during labour and between contractions—imagine the sounds and sensations of being there
• Use focal points, such as your ultrasound photo or an object in the labour room
• Repeat a word or a positive phrase

Breathing

• Take deep, cleansing breaths
• Try breathing quicker or adding a pattern as labour intensifies
• Breathe in a way that feels right for you

• Try sitting, standing, squatting, getting on hands and knees, leaning forward, and side-lying
• Use movement, such as rocking your pelvis or slow dancing with your partner
• Walk the halls
• Use labour tools, such as a fitness ball, squat bar, or birthing stool

Pushing

• Use a variety of positions—squatting, hands and knees, semi-sitting, and side-lying
• Listen to your body and follow your instincts