Photo by: Jana Woodhouse Birth & Babies
Welcoming a new life into the world is an extraordinary journey, filled with anticipation and joy. While birth experiences can vary, one thing remains constant: every expectant parent desires a positive birth experience. We know women who feel informed, supported and in control of decision making are more likely to have a positive experience, regardless of mode of birth.
In this blog post, we’ll explore the top 10 strategies to help you foster an empowering birth experience.
1 EDUCATE YOURSELF:
Knowledge is power when it comes to childbirth. You need to do your homework so you can go into labour and birth confidently. There is so much more important information to learn in addition to where to park at the hospital, what number to call when and what to do after hours. Attending independent childbirth education classes (not just the hospital ones) is my number 1 tip to empowering yourself with to have a positive birth experience.
Reading and exploring reliable online resources will also assist you in understanding the process of physiological birth, the cascade of interventions and potential complications and how they are managed. Arming yourself with this knowledge will help you establish personal birth preferences and feel more confident to make informed decisions about your body and baby no matter what unexpected turns your birth may take. There are many independent childbirth education classes to choose from and it can be difficult to find the one that suits you.
2 BUILD A SUPPORTIVE BIRTH TEAM:
Your birth support team is more than just the partner you choose to have with you during your labour and birth. It should consist of people you trust, who trust you and preferably have some understanding of the birthing process, whether a professional or someone who has attended independent childbirth education with you. You will rely on this person to value all of your preferences and support you in your choices.
It is important to research the birthing options or models of care available to you and choose a healthcare provider who aligns with your preferences and values. It may surprise you how many options are not routinely offered to you. You may also be surprised to learn which models of care are associated with better outcomes.
A DOULA is a non-medical birth professional who provides emotional and physical support throughout labour for you and your partner. Their presence can significantly impact the birthing experience for you both. Your doula can provide you with the care options available in your area and will continue to provide you with the information and resources to make informed decisions throughout your entire pregnancy, birth and postpartum.
3 CREATE A BIRTH PLAN:
A birth plan is a written document outlining your preferences for labour, delivery, and postpartum care. This prevents you from having to make important decisions during intense labour and allows your support people to advocate for you while you are less able to advocate for yourself. While birth can be unpredictable, it is important to have some understanding of the most common complications and choices you may face throughout pregnancy and labour so you can outline your preferences for several different scenarios. Having control of the decisions throughout labour is key to experiencing a positive birth. Discuss your birth plan with your healthcare provider, ensuring it aligns with the facilities and resources available to you. Your doula can assist you in preparing a birth plan and provide you with evidence-based information, empowering you to make informed decisions.
The B.R.A.I.N technique is an excellent decision making too.
4 UNDERSTAND PAIN IN CHILDBIRTH & HOW TO MANAGE IT:
Labour and childbirth usually involves physiological pain, a normal response to the labour and childbirth process arising from uterine contractions, cervix stretching, and necessary pressure on your tissues.
Knowing your pain management options can empower you to make informed choices during labour. Explore natural pain relief methods like water immersion, massage and movement and find out what is available wherever you choose to give birth.
In physiological childbirth, hormones like oxytocin and endorphins provide natural pain relief, however learning & preparing for the natural ways to actively manage pain can make a significant difference in how you cope with labour.
Having an awareness of the fear-tension-pain cycle can help you reduce the level of pain experienced in labour.
Gaining some knowledge of the risks & benefits of medical pain relief options, such as CO2 (gas & air), epidurals, opioids & anaesthesia & what is available to you will help you make informed decisions about which methods you are most comfortable with if desired. Discuss these options with your healthcare provider and ask how they can best assist you in promoting normal birth while using medical pain relief. E.g., walking epidural, can they assist you into positions other than on your back?
TIP: A simple act such as adding to your birth plan that you do not wish to be offered medical pain relief until you have requested it more than once, can really increase the chances of having a non-medical & intervention free birth if that is your preference.
https://www.melaniethemidwife.com/podcasts/the-great-birth-rebellion/episodes/2148065112
5 STAY ACTIVE AND HEALTHY:
Maintaining good overall health during pregnancy can positively impact your birth experience. Engage in regular exercise, eat a balanced diet, and stay well-hydrated. Physical activity can strengthen your body, improve stamina, and prepare you for the demands of labor.
Movement, stretching, massage/adjustments will relax the muscles surrounding the pelvis and encourage optimal foetal position, enabling baby to descend smoothly through the pelvis during labour.
If you are an already active person, you may (or may not) need to make some modifications to your routine. Speak to your provider or a women’s health physio/osteo for advice.
If you are not someone who already exercises regularly, you can still introduce exercise gently starting with short walks and stretches. There are some amazing online exercise programs designed specifically for pregnancy and pelvic floor health.
TIP: If you work in an office, you could swap your chair out for a exercise ball or stool that encourages upright forward leaning positions rather than slumped or reclined.
6 COMMUNICATE and ADVOCATE FOR YOURSELF:
Effective communication is crucial. Clearly express your preferences, concerns, and needs to your birth team in advance. Encourage open dialogue and ask questions. Ensure your partner or close support person is familiar with your preferences and able to encourage you and advocate on your behalf. Remember, you have the right to be an active participant in decision-making processes related to your Pregnancy & birth.
7 PRACTICE RELAXATION TECHNIQUES / FOCUS ON YOUR SENSES:
Explore various relaxation techniques such as deep breathing, visualization, meditation, or yoga. These techniques can help you manage pain, reduce anxiety, and create a calm birthing environment.
If you’re unsure about these techniques, discover what does make you feel calm and relaxed. Explore all of your senses (sight, sound, taste, touch, smell). What can you use to calm all of these senses? E.g. Are you calmer in bright lights or a dimly lit space? Do you feel relaxed with calm music, hearing your kids playing, listening to meditation tracks or silence? Is there a particular food or drink that helps you relax? Do you enjoy soft touch on your body/face/head or firm massage? Which parts of your body if any? What scents help you feel safe & calm? essential oils, the smell of your partner or Children’s clothes, a special blanket, etc.?
Learning and practicing the tools and techniques that help you to relax and feel calm during pregnancy, can help you become more familiar with how you can apply them for comfort during labour. Consider which of these tools you can take to the hospital with you (if that is where you choose to birth).
8 MAINTAIN A POSITIVE MINDSET: Practice positive visualisation techniques to mentally prepare for your birth. Envision yourself in a peaceful, empowered, and successful birth scenario. Visualising positive outcomes can help reduce fear and increase confidence, promoting a more positive birth experience. You may not think it is your cup of tea, but it is one of the most underused & helpful tools.
Birth affirmations cards can be personalised and are a great tool for encouragement and reassurance for yourself & your partner. They can be placed on your fridge or in a place you will see and learn them so during labour you have customised reassurance messages that can be a go to for your partner or yourself to maintain your positivity, strength and get you through labour.
Listening to positive birth stories can also be extremely helpful to maintain a positive mindset. Be mindful though that everyone has a horror story passed along from their cousins friends aunties daughter. These stories are not helpful and can cause more anxiety so to source your stories from the right places.
9 TRUST THE PROCESS:
There will always be unknown elements in childbirth. Estimated due dates are just that. An estimate. Although the final weeks of pregnancy can be uncomfortable and you will be eager to meet your little one, trust that your baby knows when the time is right, when he or she is ready. Trusting this will ensure you are not persuaded into unnecessary intervention. You cannot know how long or short your labour will be (especially your first) so the best way to ensure a positive experience is to surrender and embrace natures plan.
Worrying about the factors that are out of your control can actually inhibit or prolong labour by causing your body to release stress hormones such as adrenaline which blocks oxytocin, the hormone responsible for driving your labour. Trust your body. Trust your baby.
10 EMBRACE THE POSTPARTUM PERIOD:
A positive birth experience extends beyond labour and delivery. Prepare for the postpartum period by arranging support from family, friends or a doula, understanding breastfeeding techniques, and learning about newborn care. Embracing this transformative period can enhance your overall birthing experience.
By implementing these top 10 strategies, you can plan for a positive birth experience that aligns with your preferences, values, and needs. Remember, each birth is unique, and while planning is essential, flexibility is equally important. Embrace the journey, trust your body, and surround yourself with a supportive birth team.
IT IS POSSIBLE TO HAVE A POSITIVE BIRTH!!
My name is Corina, and I am a qualified doula who has trained at the doula training academy. If you would like more information about my doula services, please contact me:
Business Name:
Corina Anne Doula Services
Phone:
0402 530 767
Email:
[email protected]
Website:
www.corinaannedoula.com.au
Instagram:
https://www.instagram.com/corinaannedoula
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https://www.facebook.com/corinaannedoula