Labor Mantras
mantra:
1. a word or sound repeated to aid in concentration or meditation (originally in Hinduism or Buddhism)
2. a statement or slogan repeated frequently
Normally, a labor mantra is associated with positive phrases or affirmations to help someone who needs verbal reassurance during birth. They can encourage and empower you with reminders of how awesome you are.
The following mantras, are not prescribed affirmations, just great reminders for each stage or labor.
Early Labor
Rest Smart
- Stay in bed if labor begins at night
- Take naps & rest when possible
- Use supported positions to conserve energy
- Labor support: rest when they rest
- Labor Support: use good body mechanics to protect your body & save energy
Eat Light & Hydrate
- Easy to make
- Easy to eat
- Easy to digest – digestion slows down in labor
- Avoid spicy & greasy foods- nausea is common in labor
- Labor Support: feed yourself too
Ignore Labor
- As long as possible
- Distract yourself with eating, sleeping, resting, prepping, cooking, walking, massage, snuggling, binge watching, cards, games, cuddling pets, literally anything. Bonus if the activity boosts oxytocin!
Active Labor
Find Your Flow
- Move, breathe, rock, sway & spiral in ways that help you work with your baby & body in labor
- Whatever feels good, do it!
- Relaxation, Rhythm, Ritual: enjoy Penny Simkin’s 3 R’s video
Birth with your Body
- Primal brain takes over to help you labor
- Easier to access information from the ancient brain: hormones, sounds, movements
- Labor Support: disengage from jokes, conversations and questions if they need quiet or are non-responsive; let them stay in their primal brain
Cervix is not Omniscient
- Vaginal exams just give information about your cervix in that moment – they should not be used to predict how much longer labor will be
Transition
Dig Deep
- You may feel like you cannot labor anymore (hitting the wall)
- Good sign you need new ways to cope
- You could rely heavily upon your support team or you could go really deep within yourself
- Labor Support: try not to feel offended if they are drawing on their deep birthing power & need you to just hold the space for them -sometimes silently & without touching- this is labor support too
Take 1 Contraction at a Time
- Ultimate mindfulness challenge: just being in the contractions, not thinking about the rest of labor
- Breaking it down into smaller chunks (literally each contraction) can make it seem more manageable
- Labor Support: stay close to provide intense comfort measures, break it down into single contractions to stay mindful, “Breathe through this contraction with me”, and don’t take transition personally
Birth is not Infinite
- Nothing lasts forever
- You are literally almost done!
- Labor Support: as silly as it sounds, it’s hard to see the light at the end of the tunnel (or birth canal) so remind them how close they are to meeting their baby
Pushing/Releasing
Sh*t Happens
- Your baby pushes on your rectum as they descend so this is a great sign that your baby is moving down
- This is a normal part of birth!
- Labor Support: practice your poker face now; your face cannot reflect this reality in the middle of birth
Let the Uterus do the Work
- Your uterus is really the pushing powerhouse but you can assist
- Hug your baby by engaging your transverse abdominals
- Relax your bum/pelvic floor to allow them through
- Breathe your baby down instead of pushing really hard with your pelvic floor; that usually just holds the escape hatch shut
Position, Position, Position
- Your can shapeshift your pelvis
- Your pelvic outlet can open wider & your sacrum is flexible
- Birth positions that promote pelvic mobility: high supported squat, on a birth ball/stool, standing, in a birth tub, all 4’s, side-lying (even with an epidural)
- Remember: KNEES IN = BABY OUT
Bonus: Actual Labor Mantras
My breathe is my anchor.
I am strong & supple.
My breath & body flow together.
I am fluid.
I can shapeshift my pelvis.
I soften & let go.
Inhale: Soft, Exhale: Open
I am a badass!