Childbirth is one of the most powerful and transformative experiences of your life.
Knowing what to expect can make all the difference.
While every birth is unique, understanding the general stages of labor can help you feel more confident and prepared as the big day approaches.
Labor typically unfolds in three stages: early and active labor, pushing and delivery, and the birth of the placenta. Along the way, your body will work incredibly hard. Having additional support around you can help you navigate each moment with greater ease and confidence.
As a doula, my role is to help you understand your options and feel empowered in each decision you’re making.
Understanding the phases of labor can help you anticipate what to expect and when to try different types of positions.
First Stages: Dilation
Early Labor: High or Rest Positions
Contractions are mild and spread out. This is your time to rest, eat, and save your energy for what's ahead.
Active Labor: High & Mid Positions
Contractions are picking up in strength and frequency. Prioritize positions that feel good to keep baby moving down.
Transition: Mid & Coping Positions
The shortest phase, where contractions are intense and close together. This is where you can lean on breath work, your support team, and other comfort measures.
Pushing: Low Positions
Contractions are powerful and you'll likely feel a strong urge to push. Use gravity, choose a position that opens your pelvis, and follow the guidance of your medical team. Your baby is almost here.
Second Stage: Pushing
Small shifts, big impact.
Switching positions every 20–30 minutes is one of the best things you can do to help progress labor.
Epidural-friendly positions are designed to keep labor progressing.
An epidural provides pain relief but limits your mobility. Movements during labor, even while in bed, help your body and baby work with gravity so that your baby can keeping moving through your pelvis.
Specific positions help to relieve back pain.
Back labor is often caused by a baby in the posterior position—meaning baby is head down, face up. In this position, it might be harder for your baby's head to go under your pubic bone during delivery, causing you to labor longer. Certain positions are designed to relieve pressure on the spine and help baby rotate.
Understanding fatigue and rest positions can help you conserve energy.
Making intentional decisions to preserve your energy is key while in labor. Positions like semi-sitting or hands and knees let your body rest while staying open, taking some weight off your back and giving you a moment to recover.
What you do between contractions matters just as much as during them.
When you shift your body and have one leg higher or one side wider, you're gently opening your pelvis and inviting your baby to find their way through.
Trust that your body and your baby are always communicating. When baby needs a little extra help rotating and coming down, simple movements like walking or taking the stairs can make a big difference.
Your mind and body are incredibly connected. Lean into that connection during labor.
Breathwork, mindfulness, massage, and music are all powerful tools in labor. Together, they can ease pain, calm your nervous system, and help you feel more grounded through each sensation.
Full belly breathes are designed to help you in heightened moments of stress.
Deep, cleansing breaths are used at the beginning and end of a contraction to help release tension.
Visualization can help you reach a calmer mental state by closing your eyes and picturing a peaceful place that brings you joy.
Simple massage techniques performed by your partner can be incredibly soothing to your lower back, shoulders, neck, legs and feet during labor.