Natural birth, marked by minimal medical intervention, champions the innate strength of a woman's body and its remarkable ability to bring new life into the world.  It is a powerful and personal journey. It requires a blend of mental, emotional, and physical preparation. This comprehensive guide presents 20 effective strategies to prepare your body for natural childbirth, shedding light on preparation strategies, pain management techniques, and the extensive support systems that make this choice not only viable but immensely rewarding. It may increase the chances of a vaginal delivery.

Make sure you talk to your healthcare professional before you start anything new.


Comprehensive Prenatal Education

Prenatal education equips you with knowledge, confidence, and strategies to navigate the process of natural childbirth. 

1. Comprehensive Birth Classes

Attending birth preparation classes focused on natural childbirth helps you understand the physiological processes involved in labor and delivery. These classes enable you to learn and practice various pain-coping techniques and birthing positions. 

2. Reading Books on Natural Childbirth

Books written by experienced midwives, doulas, or mothers who have had natural childbirth can provide invaluable insights, tips, and reassurances. 

3. Online Research

Complement your birth classes and books with online research. Websites, blogs, and forums focused on natural childbirth can offer additional perspectives and real-life stories. If you are considering perineal massage you can watch quite a few perineal massage videos that are available online.

4. Learning From Others’ Experiences

Speak with women who have experienced natural childbirth. Their first-hand experiences, challenges, and successes can provide practical insights.


Mind-Body Connection

Mind-body techniques promote relaxation, reduce anxiety, and help manage labor pain. 

5. Mindful Breathing

Mastering various breathing techniques can help control labor pain. Slow-paced breathing, patterned breathing, and transitional breathing are just a few techniques.

6. Guided Imagery and Visualization

Guided imagery involves visualizing relaxing scenes or positive birth outcomes, while visualization can involve picturing the physiological processes of birth.

7. Progressive Muscle Relaxation

Progressive muscle relaxation involves tensing and then relaxing each muscle group, promoting overall relaxation and stress relief.

 8. Hypnobirthing

Hypnobirthing during pregnancy uses deep relaxation, visualization, and affirmations to achieve a state of self-hypnosis. This technique can help manage labor pain and foster a calm, peaceful birthing experience.


Physical Preparation

Preparing your body physically can enhance your endurance, flexibility, and overall strength using the following birth preparation techniques. Some of these techniques have shown to reduce the chances of tearing.

9. Prenatal Yoga

Prenatal yoga focuses on poses that open the pelvis, boost flexibility, and strengthen the muscles used in childbirth.

10. Regular Exercise

Physical activity during pregnancy can help build stamina for labor and recovery. Activities like swimming, walking, and prenatal fitness classes are beneficial. 

11. Pelvic Floor Exercises

Pelvic floor exercises, such as Kegel exercises or other perineal exercises, can strengthen the muscles involved in childbirth, making labor and recovery easier. 

12. Prenatal Pilates

Prenatal Pilates can improve core strength, stability, and flexibility, all of which are essential for a natural childbirth.


Labor Pain Management Techniques

There are various non-medical techniques available to manage labor pain effectively. 

13. Hydrotherapy

Water can provide significant pain relief during labor. Options include soaking in a warm bath, taking a hot shower, or laboring in a birth pool.

14. Labor Massage

Massage can stimulate the body to release endorphins, nature's painkillers. It also relaxes the muscles, reducing tension and discomfort.

15. Heat and Cold Therapy

Applying heat or cold can offer pain relief. Heat packs can relax tense muscles, while cold packs can numb the pain.

16. Aromatherapy

Some women find specific essential oils soothing during labor. Essential oils such as Lavender, for instance, is known for its calming properties.

17. Birthing Ball

A birthing ball can assist with labor positions, provide a gentle exercise, and offer a comfortable place to rest.

18. Alternative birthing position

Rather than adopting a supine position in bed, consider exploring alternative birthing positions such as squatting, assuming a quadrupedal position (on your hands and knees), kneeling, or utilizing supportive props such as a chair or your partner for leaning.


Supportive Birthing Team

The right birthing team can provide emotional support, comfort, and guidance throughout labor and delivery.

19. Partner Support

A supportive partner can provide emotional reassurance, physical comfort, and advocacy. They can learn about comfort techniques such as massage, pressure points, and supportive positioning.

20. Doula or Midwife Support

A doula offers continuous emotional, physical, and informational support throughout labor and delivery. They can suggest labor positions, provide massage, and help manage your pain-coping strategies. Make sure you hire a professional who has stated a preference for minimal interventions during labor. 



Preparing for natural childbirth is a comprehensive journey that requires mental, emotional, and physical readiness. A strong foundation in prenatal education, mastering mind-body techniques, physical conditioning, effective labor pain management techniques, and a supportive birthing team are integral elements of this journey. With the right strategies and preparation, natural birth can be an empowering, rewarding, and positive experience. It can even help assist with reducing postpartum pain.
June 25, 2023