Those final weeks of pregnancy bring a unique mix of excitement, anticipation, and yes—a healthy dose of nervousness! As someone who’s not only guided thousands of women through this special time as a midwife but also navigated it five times personally, I can tell you that proper labor preparation techniques can make a world of difference in your birth experience. The good news? You’re already doing the hardest part—growing that beautiful baby. Now let’s focus on getting you ready for the incredible journey of bringing your little one into the world.
Understanding the Final Countdown to Birth
The last month of pregnancy often feels like the longest—I remember during my fifth pregnancy, each day seemed to stretch into eternity! Your body is working overtime, your emotions might be on a roller coaster, and the anticipation can be overwhelming. This is all perfectly normal, and there are specific labor preparation techniques that can help you navigate this time with confidence.
Physical Signs Your Body Is Getting Ready
Your amazing body knows exactly what to do to prepare for birth. In these final weeks, you might notice several changes that indicate your body is gearing up for the main event:
Lightening or “dropping” occurs when your baby descends lower into your pelvis. With my first baby, this happened about two weeks before delivery, and I suddenly could breathe more easily but needed to visit the bathroom every 20 minutes! In subsequent pregnancies, babies often don’t “drop” until labor begins.
Increased Braxton Hicks contractions help tone your uterine muscles. These “practice contractions” might feel like a tightening across your abdomen. One mother in my practice described them as “like someone briefly inflating a balloon inside me.”
Cervical changes including softening, thinning (effacement), and beginning to open (dilation) may occur in these final weeks. While you can’t feel these changes yourself, your healthcare provider might mention them during check-ups.
Increased vaginal discharge is common as your body prepares the birth canal. A clear, pink-tinged, or slightly bloody discharge (known as the “bloody show”) indicates your cervix is changing and labor may begin soon.
Loose stools or increased bowel movements might occur as your body naturally clears the way for birth. Mother Nature is quite practical!
Emotional Preparation Is Just as Important
The physical aspects of labor preparation techniques get most of the attention, but emotional readiness deserves equal focus. During my years as a midwife, I’ve noticed that women who take time to address their feelings about labor often approach birth with more confidence.
It’s completely normal to feel a mix of excitement and fear. One expectant mother in my practice described it perfectly: “It’s like standing in line for the biggest roller coaster of my life—I can’t wait for the experience, but I’m also terrified of the ride!”
Give yourself permission to acknowledge all your emotions. Talk about your feelings with your partner, your healthcare provider, or other supportive people in your life. Sometimes simply voicing your concerns aloud reduces their power over you.
Essential Labor Preparation Techniques for Physical Comfort
The physical demands of labor are real, but your body is designed for this journey. Here are some labor preparation techniques to help your body get ready for the big day.
Optimal Positioning for Your Baby
The position of your baby in the final weeks can influence your labor experience. The ideal position is head-down (cephalic) with the back of the head toward your front (anterior position).
If your baby is in a less-than-ideal position, certain movements can encourage them to shift:
Hands and knees position for 10 minutes several times daily helps create more space in the pelvis and encourages babies to rotate into a better position. During my fourth pregnancy, my baby was posterior (facing my front), and I spent time daily on all fours—even scrubbing the kitchen floor by hand! By labor, she had rotated to the perfect position.
Pelvic tilts and rotations create movement in your pelvis that can help your baby find the best position. Try sitting on a birth ball and gently rotating your hips in circles for 5-10 minutes several times a day.
Side-lying with a pillow between your knees can create space on one side of your pelvis, encouraging your baby to rotate if needed.
The Spinning Babies website offers excellent illustrated guides for optimal positioning activities that have helped countless women in my practice.
Perineal Preparation for a Smoother Delivery
Preparing the perineal tissues (the area between your vagina and rectum) can reduce the likelihood of tearing during birth.
Perineal massage involves gently stretching these tissues to increase their elasticity. Research shows that regular perineal massage from 34 weeks of pregnancy can reduce the risk of perineal trauma requiring stitches, especially for first-time mothers.
I usually recommend beginning with about 5 minutes of massage, 3-4 times weekly. Use a natural oil like sweet almond or coconut oil, and be gentle with yourself. Many women ask their partners to help with this technique as it becomes more difficult to reach as pregnancy progresses.
Warm compresses applied to the perineum during the pushing stage of labor (something your birth partner or provider can help with) have been shown to reduce the risk of tearing. You can practice using warm washcloths at home to get comfortable with the sensation.
Building Stamina for the Marathon of Birth
Labor is aptly named—it’s hard work! Building your stamina in these final weeks can help prepare your body for the physical demands ahead.
Daily walking is one of the best labor preparation techniques available. It strengthens your legs, opens your pelvis, and encourages your baby to descend. I walked about 30 minutes daily throughout all five of my pregnancies, even when waddling was the best I could manage!
Swimming or water aerobics provides excellent low-impact exercise that strengthens your entire body while the water supports your weight. The buoyancy can be especially refreshing in those final uncomfortable weeks.
Squatting practice builds leg strength and opens your pelvis. Try holding onto a stable surface and doing 5-10 squats daily, gradually increasing as tolerated. Remember to keep your feet flat and knees aligned with your ankles.
Kegel exercises strengthen your pelvic floor muscles, which play an important role during delivery and postpartum recovery. Practice both quick squeezes and longer holds (5-10 seconds) several times daily.
According to the American College of Obstetricians and Gynecologists, maintaining regular physical activity during pregnancy can also lead to shorter labor and fewer delivery complications.
Practical Preparations for Peace of Mind
Beyond the physical and emotional aspects of labor preparation techniques, practical readiness helps create peace of mind in those final weeks.
The Birth Plan: A Tool for Communication
Creating a birth plan allows you to think through your preferences and communicate them clearly to your birth team. Remember, this isn’t about controlling an uncontrollable process but about expressing your values and wishes.
After attending thousands of births, I can tell you that flexibility is key. In my practice, I encourage women to think of their birth plan as birth “preferences” rather than rigid expectations.
Consider addressing these key points:
- Preferences for pain management
- Who you want present during labor and birth
- Atmosphere preferences (lighting, music, movement freedom)
- Preferences regarding interventions if needed
- Immediate postpartum wishes (skin-to-skin contact, delayed cord clamping, etc.)
Share your plan with your provider well before your due date and be open to their feedback. One mother in my practice created a one-page visual birth plan with icons representing her key preferences—it was beautifully simple and effective for quickly communicating with hospital staff.
Packing Your Hospital Bag or Birth Center Supplies
Having your essentials ready prevents last-minute scrambling. I recommend packing around 36 weeks—early enough to be prepared, but not so early that you’re constantly rummaging through your bag for items you still need.
For labor and delivery:
- Comfortable clothes that allow for movement
- Slip-on footwear
- Personal toiletries
- Lip balm (a lifesaver during labor!)
- Hair ties or clips
- Birth ball if your facility doesn’t provide one
- Massage tools like tennis balls or a handheld massager
- Phone charger with an extra-long cord
- Focal point objects if desired (photos, meaningful items)
- Birth plan copies (3-5)
- Snacks and drinks for your support person
For after delivery:
- Comfortable, loose clothing
- Nursing bras if planning to breastfeed
- High-waisted underwear (many women prefer disposable options initially)
- Going-home outfit for baby (weather-appropriate with feet coverings)
- Infant car seat (properly installed in your vehicle)
With my fifth baby, I added something I wish I’d thought of earlier—a small battery-operated fan. The delivery room got quite warm, and that little fan was worth its weight in gold!
Preparing Your Support Team
The people supporting you during labor need preparation too! Whether your support person is a partner, family member, friend, or doula, clear communication about your needs and wishes is essential.
If your support person is your partner or a loved one without birth experience, consider taking a childbirth education class together. These classes teach practical support techniques and help your support person understand what to expect.
I remember during my first labor, my husband felt helpless until the nurse showed him how to apply counter-pressure to my lower back during contractions. That simple technique made him feel empowered to help and provided me tremendous relief.
Some specific ways your support person can prepare:
- Practice comfort measures like massage and counter-pressure
- Understand your preferences for pain management
- Know how to advocate for you if needed
- Pack their own bag with snacks, entertainment, and comfort items
- Plan for potential long hours (including rest strategies)
- Familiarize themselves with the birth location’s policies and layout
Mental and Emotional Labor Preparation Techniques
The mind-body connection is powerful during childbirth. Preparing your mind can be just as important as preparing your body.
Visualization and Positive Affirmations
Visualization involves creating mental images of your ideal birth experience. This powerful labor preparation technique helps program your mind for a positive experience.
Spend 5-10 minutes daily visualizing your cervix opening effortlessly, your baby moving down the birth canal, and your body knowing exactly what to do. I often suggest women imagine a flower blooming or the sun rising—natural processes that occur with perfect timing.
Positive affirmations can transform negative thought patterns. Choose phrases that resonate with you and repeat them daily:
- “My body knows how to birth my baby.”
- “Each contraction brings my baby closer to my arms.”
- “I am strong, capable, and designed for this work.”
- “I breathe in peace and breathe out tension.”
One mother I worked with wrote her affirmations on index cards and placed them around her home—on the bathroom mirror, refrigerator, and bedside table. By her due date, these powerful messages were deeply embedded in her subconscious.
Relaxation Techniques for Labor
Learning to release tension is invaluable during birth. When we tense against pain, we actually increase it and slow progress. These relaxation labor preparation techniques can make a significant difference:
Progressive muscle relaxation involves tensing and then releasing each muscle group in your body. Practice this daily in late pregnancy so it becomes second nature during labor.
Guided meditation helps quiet your mind and focus on your breath. Many pregnancy-specific meditations are available through apps or online resources.
Deep breathing is perhaps the most essential skill for labor. Practice breathing deeply into your abdomen rather than shallowly into your chest. Place one hand on your chest and one on your belly—the hand on your belly should move more.
With my second baby, I used a simple breathing pattern: a slow four-count inhale through the nose and a longer six-count exhale through the mouth. This pattern activated my parasympathetic nervous system and helped me stay calm even during transition (the most intense part of labor).
Building Your Birth Confidence
Confidence in your ability to birth is one of the most powerful labor preparation techniques available. Here’s how to build that confidence:
Educate yourself about the normal physiology of birth. Knowledge dispels fear and helps you understand the purpose behind the intensity.
Surround yourself with positive birth stories. While it’s good to be prepared for all possibilities, filling your mind with empowering accounts of birth helps counterbalance the often dramatic and frightening portrayals in media.
Connect with your baby through daily communication. Talk, sing, or read to your baby, and take time to rest your hands on your belly and simply be present with this little person preparing to meet you.
Trust your instincts and remember that you are the expert on your body. As a midwife, I’ve witnessed countless times how a mother’s intuition guides her perfectly through the birth process when she’s encouraged to listen to it.
The Final Days: Signs Labor Is Approaching
As your due date approaches, you might notice several signs that labor is imminent. Understanding these can help you distinguish between false alarms and the real thing.
Recognizing Early Labor Signals
The onset of labor varies widely among women, but these signs often indicate it’s beginning:
Loss of the mucus plug can occur days or even weeks before labor begins, or right at the start. It might appear as a clear, pink, or slightly bloody discharge. With my first baby, I lost the mucus plug three days before contractions began; with my third, it happened during early labor.
Water breaking (rupture of membranes) occurs before labor begins in only about 15% of women. It might be a dramatic gush or a slow trickle that you might mistake for urine. If your water breaks, note the time and the color of the fluid (it should be clear or slightly pink), and contact your healthcare provider.
Early contractions may start as irregular tightening sensations that gradually become more regular and intense. Early labor contractions often feel like menstrual cramps or lower back pressure. One mother described them as “like someone wrapping a warm belt around my middle and tightening it briefly.”
The “nesting instinct” often intensifies right before labor. If you suddenly feel an overwhelming urge to organize the nursery or clean out the refrigerator, your body might be preparing for birth! Just be careful not to overexert yourself.
The Final Preparation: Rest and Nourishment
In those last days before labor begins, prioritize rest and nourishment as critical labor preparation techniques:
Rest whenever possible, even if sleep is elusive. Labor is unpredictable, and you’ll need your energy reserves. With my fourth baby, I took afternoon naps during those final weeks—something I’d never done with my previous pregnancies—and felt much more energized during labor.
Eat easily digestible, nutrient-dense foods that provide sustained energy. Complex carbohydrates paired with protein make excellent pre-labor meals.
Stay well-hydrated by sipping water throughout the day. Dehydration can actually trigger false labor or make true contractions more painful.
Continue gentle movement like walking or swimming to encourage optimal fetal positioning and maintain your stamina.
Embracing the Journey Ahead
As your due date approaches, remember that each labor is unique—even for the same woman with different pregnancies. The labor preparation techniques you’ve practiced have prepared you well, but remain flexible and open to how your unique birth story unfolds.
In my years as both a midwife and mother, I’ve come to understand that birth isn’t just about bringing a baby into the world—it’s also about the mother being born. Through the intensity of labor, you’ll discover strength you never knew you possessed, and in that discovery lies one of the most transformative experiences of womanhood.
Trust your body, trust your baby, and trust the process. You’ve been preparing for this moment since conception, and everything you need for this journey already exists within you.
Remember the words I share with every mother in my practice as her due date approaches: “Your body knows how to grow this baby perfectly, and it knows how to birth this baby perfectly too. All you need to do is listen to its wisdom and follow where it leads.”
