• Spouse or partner
• Friend
• Family member
• Midwife
• Healthcare provider
• Nurse

• Remember that you play an important role in creating a positive experience for the person giving birth.
• Offer emotional support and words of encouragement throughout labour and birth.
• Rest and eat when you can.
• Try not to take things personally if the birthing person cries or gets upset. They are simply coping in a normal way, and it is not your fault.

Breathing techniques are not meant to take away the pain of contractions, but they do offer benefits, such as:

• Providing you with something to focus on to distract you from the pain.
• Helping contractions to work better by bringing oxygen to your uterus.
• Helping to relax your abdominal and pelvic floor muscles to help your baby move into proper position for birth.

For more information on breathing techniques, check out this video:

Massage stimulates your body to release endorphins, which are chemicals produced in the brain that can lift mood and act as a natural painkiller. The back, shoulders, hands, feet, temples, and neck are usually massaged during early labour. This is a technique you can discuss with your support person.

Benefits of massage include:

• May lessen pain signals
• Helps blood flow during labour
• Takes your mind off the pain and can help you relax

For more information on labour massage, check out this video.

Water can make you feel more comfortable in labour. Many people enjoy using the tub or shower during labour to relieve tension and encourage relaxation.

Benefits of hydrotherapy:

• Being immersed in water helps support the weight of the uterus, adding to deeper relaxation and pain relief
• Directing the pressure of the spray (either in a jetted tub or shower) onto the abdomen or lower back can be soothing

For more information on hydrotherapy, check out the video below:

• Information on Hydrotherapy and Water Birth

Labour Positions

If you limit lying on your back and use a variety of positions and movements, you can help your baby descend and turn into a more optimal position for birth. Combining positions with movement can be effective and soothing during labour. (Note: If you have an epidural, keep in mind that using positions outside of the bed will not be possible because your legs will feel numb.)

Try these helpful movements:

• Walk around or dance slowly with your partner.
• Do lunges on a step or stable chair.
• In the hands-and-knees position, sway or rock your pelvis.
• Use a fitness/birth ball: sit and rotate in small circles, or lean over it and sway from side to side.
• Lying on your side allows you to rest and is safe if medication is used.

For more information on labour positions and other ways to manage pain, check out this video.

Visualization can be used to help people relax and to reduce fear and pain during labour. Your mind is a very powerful tool and using it to your advantage during labour will help you get the most out of your experience. Using visualization can help reduce fear and worries, which can promote relaxation and reduce pain.

You can use visualization techniques like meditation or visualizing a peaceful location that makes you feel calm and relaxed. Or you might want to try visualizing the process of labour and what is happening to your body to help bring your baby into the world.