Labour is an intense experience for most women. We've all heard of labours that lasy for days, and while there is certainly a genetic component, the good news is that there are a few things you can do to shorten the duration of your labour (and get your baby into your arms sooner!).
Exercise During Pregnancy There is a lot of evidence to support the fact that exercise during pregnancy helps shorten the duration of labour. It may also help you have an easier time pushing your baby out as well! This study found that pregnant women who exercised for four weeks before their due date had a shorter first stage of labour (the part where contractions are happening but dilation has not reached complete) than those who did nothing at all. Exercising regularly can come with many benefits and it's recommended by most doctors, unless they're advising against it in your specific case. But if you've been given the green light, here are some easy exercises to try:
Movement One of the best ways to shorten labour is to stay active during labour. Movement helps the baby move down through the birth canal, which can speed up the process. Labour can also be sped up by using gravity to your advantage. For example, standing or squatting can help the baby move down faster. This is because the pelvis is more open and there are fewer obstacles in these positions. Our Active Birth Workshops go over a variety of different positions and exercises that can help through each stage of labour, and also suggest ways that your birth partner can be involved. Eating Dates Eating dates during pregnancy can help to shorten the duration of your labour. A study was done on women who ate six dates a day in the last four weeks before their due date, and they were found to have less need for induction or augmentation of labour than those who did not eat dates (Hale 2012). It is believed that the benefits come from eating dates because they contain natural oxytocin, which is a hormone that helps with labour. Boosting Your Oxytocin Oxytocin is a naturally occurring hormone in your body which surges during Labour and pregnancy. It's also known as the “love” or “feel good” hormone because it creates feelings of bonding and euphoria within our bodies. It plays an important role in Labour, helping to move labour along by:
Oxytocin is produced in the brain, but it's also released by physical touch. Labour can be sped up by getting a massage from your partner or going for a long walk with them - oxytocin is known as the "cuddle" hormone! You can also try anything that makes you feel happy and safe - romantic comedies, dim lighting, essential oils and mantras all come in handy! Labouring in an environment that makes you feel safe and loved is also important because it’s easier for the body to release oxytocin when we feel relaxed. Taking opportunities to rest Labour is a marathon, not a sprint. You need to be able to focus and conserve your energy so you can use it when you really need it! This is why it's important to take advantage of opportunities to rest - even if that means taking a nap in the middle of labour. Labouring at home for as long as possible also gives you this opportunity, as opposed to being in a hospital where you may feel like you need to be constantly moving. Cultivating a positive mindset and environment Believing that you can and will birth a healthy baby and that your body is capable of bringing your baby safely and soundly into the world can make a huge difference to your labour experience. Fear can delay labour and lead to interventions, so try to keep your mind focused on the positive aspects of labour using a combination of the tips above. Being in a good frame of mind will help your body release oxytocin more easily, leading to a shorter, easier Labour. So take some time for yourself in the weeks leading up to labour - get plenty of rest , read a good book, have some “me time”. Labour will be so much easier if you step into the labour and birth process feeling rested and ready! Cultivating self-compassion and confidence are some of the best ways to shorten labour. If this isn't something that comes naturally for you, our Active Birth workshop covers techniques like meditation as well as other relaxation & visualisation techniques designed specifically with pregnancy in mind. Remember, every labour is different and what works for one person might not work for another. These are just some ideas on how to shorten your labour - do what feels best for you! For more information or advice, please don't hesitate to get in touch with us. We're here to help!
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AuthorOur team of Brisbane based pre and postnatal health and wellness professionals love being able to share their top tips about conception, birth and all things bub and motherhood! Archives
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