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, and having the right 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, honor your preferences, and feel empowered every step of the way.
Understanding the phases of labor can help you anticipate what to expect and when to try different types of positions.
First Stage of Labor: Dilation
Latent Phase: 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 Phase: High & Mid Positions
Contractions are picking up in strength and frequency. Prioritize positions that feel good and keep baby moving down.
Transition Phase: Mid & Coping Positions
The shortest phase, where contractions are intense and close together. This is where you lean on your breathing, your support team, and everything you've prepared for.
Pushing Phase: 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 of Labor: Pushing
Small shifts, big impact.
Switching positions every 20–30 minutes is one of the best things you can do to keep labor moving.
Epidural-friendly positions are designed to keep labor progressing.
An epidural provides pain relief but may limit mobility. Staying mobile during your labor encourages your body and baby to work with gravity and movement, helping your baby move down in your pelvis.
Specific positions help to relieve back pain.
Back labor is often caused by a baby in the posterior position—meaning the baby is head down, face up. In this position, it might be harder for a baby's head to go under your pubic bone during delivery, and can cause you to labor for longer. Certain positions are designed to relieve pressure on the spine and help the 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 let your body rest while staying open and upright, taking the 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 asymmetrically—one leg higher, 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 movement lie walking or taking the stairs can make all the 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.
Short, regular breaths are helpful in between pushing.
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.