In short: Preparation for childbirth includes psychological readiness, physical training (exercises, breathing), choosing a maternity hospital and a doctor, collecting the necessary things and documents. Courses for pregnant women reduce anxiety and help to better understand the process of childbirth. Knowing the signs of the onset of labor helps not to panic and go to the hospital on time.
When to start preparing for childbirth
Conscious preparation for childbirth, as a rule, begins in the third trimester - from about the 28th-32nd week. It is then that most courses for pregnant women recruit groups, and questions about childbirth become more and more relevant. Nevertheless, some elements of preparation (exercises, information) are useful from any time.
Courses for pregnant women
Pregnancy courses (maternity schools) are one of the best ways to prepare for childbirth. They provide information about the birth process, help reduce anxiety and fears, teach breathing techniques and relaxation practices. Studies show that women who have completed courses are less likely to ask for an epidural and generally rate the birth experience more positively.
Courses can be face-to-face (in antenatal clinics, maternity hospitals, private centers) and online. For a partner birth, it is important that the husband or partner is also prepared: he must understand what is happening and know how to support the woman in labor.
Physical preparation for childbirth
Kegel exercises. Strengthening the pelvic floor muscles is one of the most important elements of preparation. Strong pelvic floor muscles help with pushing and reduce the risk of perineal tears. Do Kegel exercises daily: squeeze your muscles, as if you were holding urine, for 5-10 seconds, then relax. Repeat 10-15 times, 3 sets.
Maintaining physical activity. Regular moderate activity - walking, swimming, special gymnastics - improves endurance, reduces the risk of complications and contributes to the optimal position of the fetus. For more information, see the article Sports and physical activity during pregnancy.
Fitness ball (fitball). Sitting on a fitball and performing pelvic swaying helps the child to take the optimal position (cephalic presentation, back of the head forward). It also reduces the load on the spine in case of back pain.
Perineal massage. From the 36th week, a daily perineal massage (perineal massage) with oil is recommended. According to a Cochrane meta-analysis, it reduces the risk of perineal tears during the first birth.
Breathing techniques in childbirth
Proper breathing is a powerful tool for managing pain and anxiety in labor. Basic techniques:
Slow breathing (for the early phase). Deep slow inhalation through the nose for a count of 4, exhalation through the mouth for a count of 6-8. Reduces stress levels and oxygen consumption.
Frequent shallow breathing (for the active phase). Breathing quickly through the mouth at the peak of the contraction helps to cope with intense pain. Do not abuse - it can cause dizziness.
Breathing during pushing. Deep inhalation, breath holding, pushing for a count of 10, exhale. Or alternatively – "open" pushing breathing without retention. Your midwife will guide you through the process.
Choosing a maternity hospital and managing childbirth
Read more about the criteria for choosing a maternity hospital in a separate article How to choose a maternity hospital. Discuss with your doctor in advance:
Your preference for pain relief (epidural).
Possibility of partner birth.
Birth positions you want to try.
Skin-to-skin contact immediately after birth and early breastfeeding.
Your preference for pain relief (epidural).
Possibility of partner birth.
Birth positions you want to try.
Skin-to-skin contact immediately after birth and early breastfeeding.
Signs of the onset of labor
Regular contractions. Contractions that begin irregularly and gradually become regular (every 5-10 minutes), increase in intensity and duration, and do not go away when the position changes. The 5-1-1 rule: contractions every 5 minutes, last 1 minute, for 1 hour – it's time to go to the hospital.
The discharge of waters. The rupture of the membranes can be abrupt (profuse effusion) or gradual (leakage). The waters are usually clear or slightly yellowish. Green or brown waters are a sign of meconium in the waters, requiring urgent referral to the hospital. After the water breaks, go to the hospital, regardless of the presence of contractions.
Discharge of mucous plug. Thick mucous discharge (sometimes streaked with blood) may come out a few days before childbirth. By themselves, they do not mean the immediate onset of labor, but they signal the readiness of the cervix.
What to take to the hospital
Read about the required documents in a separate article. From things, take:
For the maternity hospital: a bathrobe, slippers, underwear, postpartum pads, compression stockings, toiletries, snacks and water. For a child: bodysuit (2-3 pcs.), sliders, hats, socks, diapers, diapers (size 1/NB), an envelope for discharge. Phone and charger. It is better to check the list in the chosen maternity hospital - each has its own requirements.
For the maternity hospital: a bathrobe, slippers, underwear, postpartum pads, compression stockings, toiletries, snacks and water. For a child: bodysuit (2-3 pcs.), sliders, hats, socks, diapers, diapers (size 1/NB), an envelope for discharge. Phone and charger. It is better to check the list in the chosen maternity hospital - each has its own requirements.
When to see a doctor or a maternity hospital
Go to the hospital immediately if:
The waters ( of any color) have broken.
Contractions at intervals of 5 minutes or more often.
Heavy bleeding from the vagina.
A sharp decrease in fetal movements.
Severe headache, visual disturbance, abdominal pain (signs of gestosis).
The waters ( of any color) have broken.
Contractions at intervals of 5 minutes or more often.
Heavy bleeding from the vagina.
A sharp decrease in fetal movements.
Severe headache, visual disturbance, abdominal pain (signs of gestosis).
Frequently Asked Questions
How to understand that the contractions are real, and not training?
Braxton Hicks training contractions are irregular, do not increase in intensity and pass when changing position or walking. Real contractions are regular, increase, and do not pass when moving. If in doubt, call the maternity hospital.
Can I eat and drink at the beginning of labor?
In the early phase of labor, light food and drink are acceptable. In the active phase, it is usually recommended to refrain from eating - in case of emergency surgery under general anesthesia. Check with your maternity hospital about their policy.
Conclusion
Good preparation for childbirth reduces anxiety and increases confidence. Pregnancy courses, regular exercises (especially Kegel), breathing techniques, a pre-assembled bag and a clear understanding of the signs of labor - all this helps to meet this important moment calmly and prepared. Remember: your task is not to "endure" childbirth, but to go through it together with a team of professionals.
Bibliography
- Hodnett ED, et al. Continuous support for women during childbirth. Cochrane Database Syst Rev. 2013. https://pubmed.ncbi.nlm.nih.gov/23857334/
- Beckmann MM, Stock OM. Antenatal perineal massage for reducing perineal trauma. Cochrane Database Syst Rev. 2013. https://pubmed.ncbi.nlm.nih.gov/23633325/
- NICE Guideline NG235. Intrapartum care. NICE, 2023. https://www.nice.org.uk/guidance/ng235
- ACOG. How to Tell When Labor Begins. FAQ, 2021. https://www.acog.org/womens-health/faqs/how-to-tell-when-labor-begins
- Ministry of Health of the Russian Federation. Clinical recommendations: Singleton birth, spontaneous delivery. Ministry of Health of the Russian Federation, 2021. https://cr.minzdrav.gov.ru/
This material is for informational purposes only and does not constitute medical advice and is not a substitute for medical advice. If a child's sleep is accompanied by alarming symptoms, a pronounced deterioration in health, problems with breathing, feeding or weight gain, it is necessary to consult a qualified medical specialist as soon as possible, and not rely only on information from the Internet.
