| You know that natural birth is best for your baby | | | | your mouth open. This helps you move through |
| -- and best for you. But how will you deal with | | | | pain and a relaxed mouth means a relaxed |
| the pain of labor and birth? The truth is you can | | | | bottom. |
| have a natural birth, and in this article I'll give you | | | | Breathe: Take deep breaths as you labor. |
| some practical tips for pain relief. | | | | Consciously slowing your breathing and working |
| Stay Home: Stay home as long as possible. If you | | | | hard to take in a lot of air will help you calm |
| are giving birth at a hospital or birth center, one | | | | down. Breathe through, up, and over each |
| of the best things that you can do to keep your | | | | contraction. Just take them one breath at a time. |
| pain low is to stay home. At home you are more | | | | Once each one is over, it's over forever. |
| comfortable and relaxed. You are able to eat and | | | | Relax: This goes along with breathing. As you |
| drink if you want to, and you can move how you | | | | breathe, make an effort to relax all your muscles. |
| want to. | | | | Your uterus will be working hard, but the rest of |
| Go to the hospital or birth center when your | | | | you should be as relaxed as possible. Have your |
| contractions are 2-3 minutes apart and lasting at | | | | partner or doula support you if you need support |
| least 60 seconds for your first baby -- at around | | | | -- so that you can relax. This will be easiest if you |
| 4 minutes apart and at least 60 seconds long for | | | | have practiced relaxation during pregnancy. Get a |
| subsequent babies. | | | | good guided relaxation tape or CD and use it |
| Move: You need freedom of movement. If you | | | | often. |
| can, get up and walk. Sway. Bring a birthball and | | | | Have a Partner That You Trust: Choose your |
| bounce on it. Some women like to rock back and | | | | birth partner wisely. It doesn't matter if this is |
| forth on all fours. If you must stay in bed, labor | | | | your husband, boyfriend, mother, sister, or best |
| on your side or in a supported squat. Don't get | | | | friend. It can be a combination of people. Just |
| stuck on your back. Being forced to labor on your | | | | make sure that you trust them and they trust |
| back causes pain for you, it slows labor, and it | | | | you. |
| decreases blood flow to your baby. | | | | One of the best choices you can make is to have |
| Make Noise: If you want to make noise go ahead | | | | a professional doula at your side along with your |
| and make noise! However, you should remember | | | | partner. Having a doula has been scientifically |
| that high-pitched screaming will probably only | | | | proven to lead to better birth outcomes for |
| make your pain worse and cause your body to | | | | mother and baby. |
| tighten up. You want to let out low moans with | | | | |