How to Prepare for Natural Birth: 7 Tips to Deliver Without Pain

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Embarking on the journey of natural childbirth can feel both exciting and daunting. You're likely filled with resolution and anticipation, but also have a touch of apprehension. It's completely normal to have questions and concerns about the unknown.

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While it's a challenging journey, preparing your body and mind can significantly increase your chances of having a positive experience. 

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But how to do so? Here's your preparation guide with seven tips for giving birth naturally without pain in Singapore.

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What Exactly is a Natural Birth

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Before diving into specific techniques, let's clarify what is meant by a "natural birth". 

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A natural birth, in essence, refers to an unmedicated vaginal delivery. Many mothers often prefer to have vaginal births as it usually has a shorter recovery time and hospital stay (24-48h) than with a C-section (up to 4 days). You also have to be more mindful about your diet after Caesarean.

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However, giving birth naturally without the use of pain medication like epidurals also requires preparation beforehand, such as learning how to work in harmony with the body's natural rhythms and physiological processes 

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Here’s what to prepare ahead of your delivery to significantly enhance the experience. 

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Tip #1. Regular exercise to increase your stamina

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Labour demands significant physical exertion. Regular exercise can help you build endurance, allowing you to better withstand the contractions and the physical demands of pushing during delivery, especially for first-time mamas.

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Stronger muscles, particularly in your core and legs, also provide better support during labour. They assist in maintaining optimal positioning and help you effectively push during delivery.

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Beyond boosting your endurance, exercising helps maintain a healthy weight, which can reduce the risk of complications like gestational diabetes and preeclampsia. 

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Safe exercise options include:

• Walking: A safe and effective option for most pregnant women, it improves cardiovascular health and strengthens leg muscles.
• Swimming: Low-impact and excellent for improving circulation and flexibility.
• Prenatal yoga: Focuses on gentle stretching, breathing exercises, and relaxation techniques, all of which are invaluable during labour.
• Prenatal pilates: Improves core strength, flexibility, and posture, which can aid in labour positioning.
• Low-impact aerobics: Such as water aerobics or stationary cycling, can provide a good cardiovascular workout.

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It is important to listen to your body and stop exercising if you experience any discomfort, such as dizziness, shortness of breath, or chest pain. You should also consult your doctor to discuss your exercise plans to ensure they are safe and appropriate for your individual circumstances.

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Tip #2. Train your pelvic floor muscles through Kegels

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Besides boosting your endurance with regular exercises, remember to also strengthen your pelvic floor muscles, which support the uterus, bladder, and bowel. 

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Strong pelvic floor muscles can shorten labour by helping the baby move through the birth canal more efficiently, reduce the risk of tearing during delivery, and improve postpartum recovery by aiding in the healing and recovery of the pelvic floor muscles after childbirth. 

All these can help you prepare for vaginal birth!

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So how do you do kegels? Begin by imagining you are trying to stop the flow of urine midstream. This engages the pelvic floor muscles. Next, tighten the muscles for 5-10 seconds, then relax for 5-10 seconds. Repeat 10-15 times, several times a day.

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Tip #3. Attend childbirth classes to know what to expect

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Don’t dive straight into the unknown. Consider attending a childbirth education class like antenatal lessons from NewBubs Confinement in Singapore to glean valuable information about the labour and delivery process. 

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The teachers will guide you on pain management techniques such as deep breathing, massage, and visualisation. You'll also learn about pain medication options, enabling you to make informed decisions if needed. 

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Tip #4. Learn breathing techniques

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Here’s a less known preparation tip – your breath is actually a powerful tool during delivery. 

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While there's no single "right" way to breathe, deep breathing techniques can be incredibly beneficial. They promote relaxation, oxygenation for both you and your baby, and can even provide a welcome distraction from labour discomforts during your unmedicated vaginal birth.

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Deep breathing is proven to reduce anxiety and pain perception, as well as decrease heart rate. It can also alleviate nausea and enhance the effectiveness of contractions by increasing oxygen flow to the uterus.

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Explore various breathwork techniques, such as:

• Diaphragmatic breathing: Focusing on deep, abdominal breaths.
• Box breathing: Inhaling, holding, exhaling, and holding for equal durations.
• 4-7-8 breathing: Inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds.
• Alternate nostril breathing: Breathing through each nostril alternately.
• Pursed lip breathing: Exhaling slowly through pursed lips.
• Lion's breath: Exhaling forcefully with an open mouth and eyes wide.
• Five-finger breathing: Exhaling while touching each fingertip to your thumb.

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By incorporating these techniques, you can effectively manage labour discomfort and cultivate a sense of calm and control throughout your unmedicated vaginal birthing experience.

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Tip #5: Nourish your body with a healthy diet

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A healthy diet also plays a vital role in preparing your body for the demands of labour and childbirth.

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Focus on consuming whole, unprocessed foods such as:

• Fruits and vegetables: Rich in vitamins, minerals, and antioxidants, which support overall health and fetal development.
• Lean protein: Provides essential nutrients for tissue repair and energy production.
• Whole grains: Offer sustained energy and fiber for digestive health.
• Healthy fats: Found in nuts, seeds, and avocados, they are crucial for brain development and hormone production.

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Stay hydrated by drinking plenty of water throughout the day. Avoid excessive caffeine and alcohol, which can dehydrate you and interfere with sleep.

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A balanced diet will provide your body with the necessary nutrients to support a healthy pregnancy and a smooth labour and delivery.

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Tip #6: Explore comfort measures and positions

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Before your labour, it’s best to discuss delivery positions with your healthcare provider to determine which ones are safe and appropriate for you.

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For instance, there are many different positions, such as:

• Upright positions: Walking, leaning against a partner or birthing ball, or squatting can help gravity assist in the descent of the baby.
• Water birth: Immersing in warm water can provide significant pain relief and relaxation.
• Massage and counter-pressure: Gentle massage and applying counter-pressure to specific points on the back can help alleviate discomfort.
• Hydrotherapy: A warm shower or bath can provide soothing relief during labour.

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Tip #7. Choose a strong support system for company during labour

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Last but not least, building a strong support system is crucial for a positive birth experience. A supportive partner doctor, and/or family member can offer encouragement, reassurance, and a sense of calm during the often intense and emotional experience of giving birth naturally without medication. 

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In fact, they can also provide physical support, such as applying counter-pressure, finding comfortable labour positions, and assisting with breathing and relaxation techniques. 

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Listen to your body & trust your instincts

Remember, every birth journey is unique. Things may or may not go according to what you planned. 

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Regardless whether you choose to give birth naturally without medication or eventually use epidural, your experience is still valid and worthy of celebration because the most important outcome is a healthy baby and a healthy mother.