7 ways to prepare for a natural birth

A prayerful midwife’s checklist for mamas—filled with the most effective ways we’ve seen women prepare for a natural birth.

Planning a natural birth? This video gives you 7 essential ways to prepare—physically, mentally, and spiritually. From nourishing foods and movement to prayer, mindset, and rest, this Christ-centered approach to preparation helps you walk into labor with confidence and peace.

Download a printable version of 7 Ways to prepare for a natural birth by clicking the link below.

✨ Includes tips for homebirth, birth center or hospital

📖 Rooted in wisdom, guided by grace

#1 Nourish Your Body

We do not have control over how your birth will unfold. But, we do have control over how we

treat our bodies to create the best possible outcome. Investing in your health helps protect your

plans to have a beautiful birth experience. Eating wholesome foods, moving our body regularly,

drinking nutritive teas, taking our vitamins and taking seriously the health screenings available

to us, give us the best tools to grow a healthy baby and improve our birth outcomes.

• Consume Whole Foods; avoid fast food, cook at home, meal prep

• Incorporate meats, beans & greens into your regular diet.

• Focus on hydration, aiming for half your body weight in ounces.

• Consider adding teas like Red Raspberry Leaf, Nettles or NORA tea for increased nutrition.

• Soak up 15min of sunshine per day

#2 Stay Active & Aligned

Regular movement strengthens your heart and helps your baby get in the most ideal position

for labor. When your baby is not in a great position it can increase labor times, back and pelvic

pain. We cannot always control what position a baby is in, but these tips can help create room

and encourage your baby to settle in the best possible way

• Move your body every day. Set a goal to do: 30 min walk, prenatal pilates, dance or other fun physical activity.

• Check out SpinningBabies.com , consider taking their 60min Birth Prep course.

• If you sit at a desk for work, consider replacing your chair with an exercise ball for some of the day and take regular breaks for lower back stretches and ankle circles.

• See your Chiropractor and/or massage therapist at least once a month

#3 Surround Yourself with Encouragement

• Listen to positive birth stories; my favorite books are Ina May’s Guide to Childbirth and Journey Into Motherhood.

• Limit fear-based TV shows or Social Media

• Listen to uplifting podcasts like the Birthing Instincts Podcast & At Home with Kelly + Tiffany Podcast

#4 Prepare Your Mind

Labor can be very mentally challenging. What we think about ourselves and our ability to deal

with hard things, can affect our birth experience. The idea is not to create the perfect birth

experience but to believe in your ability to handle anything with love and grace.

• Practice breath work. Every time you are in a stressful moment, practice taking a deep breath and relaxing your face, shoulders and hands.

• Write down inspiring scriptures or affirmations.

• Take a childbirth class from an independent childbirth instructor (not hospital based)

• Prepare yourself mentally, that your labor could take 2 hours or 2 days. Both are normal, but need different things to help you cope. Write a list of things you could try for both scenarios.

#5 Plan Your Birth Space

• Choose lots of comfort items to pack and take with you, or have in your birth space. (combs, pillows, worship music, essential oils, affirmation or scripture cards)

• Make sure you have your birth kit or birth bag packed by 37 weeks

• Discuss your birth preferences and birth plan well ahead of time with your Midwife or birth team.

#6 Get Spiritually Strong

We cannot control or muscle through childbirth. The more you feel like you can trust and

surrender to the birth process, the more you will mentally and physically relax. Relaxation helps

your labor progress and reduces pain.

• Set aside time every day to journal, pray, say the rosary or meditate.

• Ask your priest or paster to perform a blessing over you.

• When you are in labor, ask your family members to pray for you.

• Adopt a spirit of surrender to God’s will & allow your birth story to unfold.

#7 Prioritize Sleep

Sleep is anti-inflammatory. It helps our bodies detoxify, lowers stress hormones, digest and

reset. If you are having problems sleeping, try these tips, but also talk to your care provider to

rule out any contributing health factors. Adequate sleep can also help us cope through a longer

labor.

• Create a romantic nighttime routine, make it something you look forward to; soak in a tub with epsom salts, use fancy soaps and lotions, drink tea, spray a lavender linen spray on your bed sheets, read a good book.

• Set an alarm at night to remind you to stop surfing social media or watching stimulating television shows.

• Use magnesium as a supplement, lotion or salt to soak in every night.

• Find a yummy bedtime tea; my favorites are anything chamomile, Sleepytime Vanilla and Soothing Caramel Bedtime Tea

• If you think you are starting early labor, try going to bed. This helps ensure you have as much energy as possible before the real work begins

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