Bringing a new baby into the world is one of the most exciting milestones in life. But as the due date gets closer, many expectant parents start asking: How can I really prepare for labour and birth?
The truth is, while childbirth is unpredictable, preparation can make the experience more manageable, less stressful, and even empowering. From physical readiness to mental strategies and practical planning, there are many ways to make sure you feel as confident as possible when the big day arrives.
In this friendly guide, we’ll cover everything you need to know about how to prepare for labour and birth in 2025—based on expert recommendations, recent trends, and real-life experiences from parents.
Why Preparation Matters
Labour is not just a physical event—it’s also emotional and mental. Preparing ahead of time helps:
- Reduce anxiety and fear of the unknown
- Improve communication with your healthcare team
- Provide tools for pain management
- Create a safer, more positive birthing experience
According to the American College of Obstetricians and Gynecologists (ACOG), women who take childbirth education classes and create a flexible birth plan often report less stress and more satisfaction with their birth experience.
Step 1: Educate Yourself
One of the most important things you can do to prepare for labour and birth is learn what to expect.
Take a Childbirth Education Class
- Classes cover breathing techniques, pain relief options, and what happens during each stage of labour.
- Many hospitals and midwives now offer online classes, making them more accessible for busy parents.
Read Trusted Resources
Books, podcasts, and evidence-based websites can help you understand the process. Some popular modern resources include:
- Evidence Based Birth (great for research-driven info)
- The Positive Birth Company (focuses on hypnobirthing and calm techniques)
🔗 Outlink suggestion: Evidence Based Birth – Childbirth Classes
Step 2: Create a Birth Plan
A birth plan is not a rigid script but a guide that helps communicate your preferences to your healthcare team.
Key things to include:
- Pain management choices (epidural, nitrous oxide, breathing techniques, natural birth, etc.)
- Who you want in the delivery room
- Position preferences (walking, squatting, water birth)
- Delayed cord clamping or immediate skin-to-skin contact
- Music or calming environment requests
✅ Tip: Keep it short and flexible. Labour can be unpredictable, and flexibility reduces stress if things don’t go exactly as planned.
Step 3: Prepare Your Body
Labour is physically demanding, and preparing your body can make a big difference.
Exercise and Movement
- Prenatal yoga or gentle stretching can improve flexibility and reduce back pain.
- Walking daily helps stamina for long labour.
- Pelvic floor exercises (Kegels) strengthen muscles used during birth.
Nutrition and Hydration
- Eating a balanced diet rich in iron, protein, and omega-3s supports both mom and baby.
- Staying hydrated reduces fatigue and improves circulation.
Practice Breathing Techniques
- Controlled breathing can help manage contractions.
- Hypnobirthing breathing and guided relaxation are trending in 2025 for reducing stress.
Step 4: Pack Your Hospital or Birth Bag
Being prepared with the right items can reduce last-minute stress. Pack your bag around week 36 of pregnancy.
Essentials to include:
- Comfortable clothes and socks
- Toiletries and hair ties
- Snacks and water bottle
- Phone charger and headphones
- Baby’s going-home outfit
- Important documents (ID, insurance, birth plan)
Pro tip: Add something comforting—like your favorite pillow, blanket, or essential oil roller—to make the hospital environment feel homier.
Step 5: Learn About Pain Management Options
Pain is often the biggest worry for parents preparing for labour. Thankfully, there are many ways to cope, both natural and medical.
Non-Medical Options
- Breathing and relaxation techniques
- Massage or counter-pressure from a partner
- Hydrotherapy (laboring in water)
- Hypnobirthing
- Music therapy
Medical Options
- Epidural anesthesia (most common, provides significant relief)
- Nitrous oxide (laughing gas, becoming more popular again)
- IV pain medication
🔗 Outlink suggestion: Mayo Clinic – Pain relief options during labor
Step 6: Prepare Mentally and Emotionally
Your mindset plays a huge role in your birth experience.
- Practice mindfulness or meditation to stay calm.
- Visualize your birth—imagine a peaceful and safe environment.
- Talk to your partner or support person about your fears and hopes.
Many parents in 2025 are also choosing doula support. A doula provides continuous physical and emotional support during labour, and studies show doulas can reduce interventions and improve satisfaction.
Step 7: Involve Your Partner or Support Person
Labour is not just about the birthing parent. Partners and support people play a huge role.
Ways they can help:
- Provide encouragement and reassurance
- Help with breathing techniques
- Massage or apply counter-pressure
- Advocate for your preferences with medical staff
Step 8: Understand the Stages of Labour
Knowing the stages helps you recognize what’s happening and stay calm.
- Early Labour: Contractions begin, cervix dilates 0–6 cm
- Active Labour: Stronger contractions, 6–10 cm dilation
- Transition: Most intense contractions, right before pushing
- Pushing and Delivery: Baby is born
- Delivery of Placenta: Final stage
✅ The more familiar you are, the less frightening the experience feels.
Step 9: Prepare for the Unexpected
Even with preparation, labour can bring surprises. Be ready for possibilities such as:
- Emergency C-section
- Assisted delivery with forceps or vacuum
- Induction if labour doesn’t start naturally
Flexibility and trust in your medical team are key.
Step 10: Prepare for Postpartum Recovery
Labour doesn’t end when the baby arrives—recovery is just beginning.
- Stock up on postpartum supplies (pads, ice packs, nursing bras).
- Arrange help at home for the first few weeks.
- Learn about signs of postpartum depression and when to seek help.
- Rest as much as possible and accept support.
🔗 Outlink suggestion: Postpartum Support International
Trending Birth Practices in 2025
As childbirth evolves, new trends continue shaping how parents prepare for labour and birth:
- Water births in hospitals are becoming more widely available.
- Virtual reality relaxation tools help manage labour pain.
- Gentle C-sections allow moms to be more involved during surgery.
- Delayed cord clamping is now standard practice in many hospitals.
- Eco-friendly birthing kits are on the rise for parents concerned about sustainability.
FAQs About Preparing for Labour and Birth
❓ When should I start preparing for labour and birth?
Ideally, start during the second trimester. By the third trimester, focus on practicing techniques and finalizing your birth plan.
❓ Do I really need a birth plan?
Yes, but keep it flexible. A birth plan helps communicate preferences but should adapt to unexpected medical needs.
❓ What if I feel too anxious about labour?
Anxiety is normal. Consider childbirth classes, meditation apps, or talking to a therapist specializing in pregnancy.
❓ Can I eat or drink during labour?
It depends on hospital policy. Some allow light snacks in early labour, while others restrict food once admitted.
Preparing for Labour and Birth with Confidence
When you ask how to prepare for labour and birth, the answer lies in balance: learning what to expect, caring for your body and mind, planning ahead, and staying flexible.
Every labour is unique. Some births go exactly as planned, while others take unexpected turns. But preparation gives you confidence, reduces stress, and helps you feel empowered no matter how your baby arrives.
Remember: the ultimate goal is a safe delivery and a healthy baby. Take it one step at a time, lean on your support system, and trust that you’ve done everything possible to prepare.
You’ve got this. ❤️
