How to Prepare for Birth: A Complete Guide for Expectant Parents

Preparing for birth can feel overwhelming, especially if this is your first baby. You might have questions about what to expect, how to manage pain, or what kind of support you'll need. The good news is that preparation can help you feel more confident and empowered as your due date approaches. This guide will walk you through the essential steps to prepare for birth, from prenatal care to finding the right support team.

Start with Quality Prenatal Care

Regular prenatal care is one of the most important ways to prepare for a healthy birth. During prenatal visits, your healthcare provider monitors your health and your baby's development. These appointments help catch potential problems early and give you a chance to ask questions.

The American College of Obstetricians and Gynecologists (ACOG) recommends starting prenatal care as soon as you know you're pregnant. Most people have appointments every four weeks until the third trimester, then more frequently as the due date gets closer.

Prenatal care also includes important health screenings, vaccinations, and nutrition guidance. Your provider can help you understand what to expect during labor and delivery based on your specific health needs.

Learn About the Stages of Labor

Understanding what happens during labor can reduce fear and help you feel more prepared. Labor typically happens in three stages, and knowing what to expect can help you recognize when it's time to head to the hospital or birth center.

Early Labor and Active Labor

Early labor is when contractions start to open (dilate) your cervix. Contractions may be irregular at first and feel like strong menstrual cramps. This stage can last several hours or even days, especially for first-time parents.

Active labor begins when your cervix dilates to about 6 centimeters. Contractions become stronger, longer, and closer together. This is usually when it's time to go to your birth location if you're not already there.

Transition and Pushing

Transition is the most intense phase of labor, when the cervix dilates from 8 to 10 centimeters. Contractions are very strong and close together. This phase is often the shortest but most challenging part of labor.

Once your cervix is fully dilated, you'll begin pushing. This second stage of labor ends with the birth of your baby. The length of this stage varies widely from person to person.

Delivery of the Placenta

After your baby is born, you'll deliver the placenta. This third stage of labor usually takes 5 to 30 minutes. Your provider will check to make sure the entire placenta has been delivered.

Create a Birth Plan That Works for You

A birth plan is a document that outlines your preferences for labor and delivery. It helps your care team understand what's important to you. However, it's important to stay flexible since birth doesn't always go as planned.

Your birth plan might include preferences about pain management, who you want in the room, positions for labor, and immediate postpartum care. Some people prefer minimal medical intervention, while others want all available pain relief options.

Talk to your healthcare provider about your birth plan during prenatal visits. They can help you understand which preferences are realistic based on your health and the policies at your birth location.

Research shows that having a supportive care team and feeling informed about your options leads to more positive birth experiences, regardless of whether everything goes according to plan.

Explore Pain Management Options

There are many ways to manage pain during labor, from medication-free techniques to medical pain relief. Learning about your options ahead of time helps you make decisions that feel right for you.

Non-Medical Pain Relief

Non-medical techniques include breathing exercises, position changes, walking, warm baths or showers, massage, and visualization. Many people use these methods during early labor or combine them with medical pain relief.

A doula can be especially helpful in supporting you through non-medical pain management techniques. Doulas are trained in comfort measures and provide continuous support throughout labor.

Medical Pain Relief Options

Epidural anesthesia is the most common form of medical pain relief during labor. It numbs the lower body while allowing you to stay awake and alert. Other options include IV pain medications and nitrous oxide (laughing gas) in some facilities.

Talk to your provider about the pain relief options available at your birth location. Understanding the benefits and potential side effects of each option helps you make an informed choice.

Build Your Support Team

Having supportive people with you during labor can make a significant difference in your birth experience. Research consistently shows that continuous labor support leads to better outcomes.

A study published in the Cochrane Database found that people who had continuous support during labor were more likely to have spontaneous vaginal births and less likely to need pain medication or report dissatisfaction with their birth experience.

Consider Hiring a Doula

A birth doula provides physical, emotional, and informational support before, during, and immediately after birth. Unlike medical providers who care for multiple patients, a doula stays with you throughout your entire labor.

Doulas don't replace your partner or medical team. Instead, they work alongside them to provide continuous support. They can suggest comfort measures, help you communicate with medical staff, and support your partner in supporting you.

Many insurance plans now cover doula services, including Medi-Cal in California and Medicaid in several other states. Raya Health can help you find an insurance-covered doula who matches your needs and preferences, making this valuable support more accessible.

Include Your Partner or Family

Talk with your partner or support person about their role during labor. Some people want to be very hands-on, while others prefer to provide emotional support from the sidelines. Discussing expectations ahead of time prevents confusion during labor.

If you're including family members or friends, be clear about your boundaries and preferences. It's okay to limit the number of people in the room or ask for privacy during certain parts of labor.

Pack Your Hospital or Birth Center Bag

Having your bag packed by 36 weeks helps reduce stress as your due date approaches. You'll need items for labor, immediate postpartum recovery, and your baby's first days.

For labor, bring comfortable clothing, socks, lip balm, snacks for your partner, and any items that help you feel calm (like music or photos). Most hospitals provide basic toiletries, but you may want your own.

For postpartum, pack comfortable underwear, nursing bras if you plan to breastfeed, loose clothing, and personal hygiene items. Your baby will need a going-home outfit, blankets, and an installed car seat.

Don't forget important documents like your ID, insurance card, and birth plan copies. Your partner should also pack snacks, chargers, and anything they need to stay comfortable during a potentially long labor.

Take a Childbirth Education Class

Childbirth classes teach you about labor, delivery, and early postpartum care. They're especially helpful for first-time parents who want to understand what to expect and learn coping techniques.

Many hospitals, birth centers, and community organizations offer classes. Some focus on specific approaches like Lamaze or Bradley Method, while others provide general childbirth education. Online classes are also available if in-person options don't fit your schedule.

Classes typically cover stages of labor, pain management options, medical interventions, breastfeeding basics, and newborn care. They also give you a chance to ask questions and meet other expectant parents.

Prepare Your Body and Mind

Physical and mental preparation can help you feel stronger and more confident as you approach labor. Simple daily practices make a difference in how you feel.

Stay Active

Regular, gentle exercise during pregnancy can improve stamina, reduce discomfort, and may even shorten labor. Walking, prenatal yoga, and swimming are safe for most pregnant people. Always check with your healthcare provider before starting any exercise program.

The American College of Obstetricians and Gynecologists recommends at least 150 minutes of moderate-intensity exercise per week during pregnancy, unless you have medical complications.

Practice Relaxation Techniques

Learning to relax your body and mind helps during labor and reduces stress throughout pregnancy. Try deep breathing, progressive muscle relaxation, or meditation for a few minutes each day.

Many people find that practicing relaxation techniques during pregnancy makes them easier to use during labor. Apps and online videos can guide you through different methods until you find what works best.

Nourish Your Body

Eating a balanced diet supports your health and your baby's development. Focus on whole foods, plenty of fruits and vegetables, lean proteins, and whole grains. Stay hydrated by drinking water throughout the day.

Talk to your provider about prenatal vitamins and any dietary restrictions. If you have nausea or food aversions, do your best to eat nutritious foods when you can.

Know When to Call Your Provider

Understanding when to contact your healthcare provider or head to the hospital helps you feel more confident as labor approaches. Call right away if you experience vaginal bleeding, severe abdominal pain, decreased fetal movement, or signs of preeclampsia like severe headaches or vision changes.

For labor signs, contact your provider when contractions are regular and increasing in intensity. Many providers use the 5-1-1 rule for first-time parents: contractions every 5 minutes, lasting 1 minute each, for 1 hour. If your water breaks, call even if you're not having contractions yet.

Trust your instincts. If something doesn't feel right, it's always better to call and check rather than wait.

Plan for Postpartum Support

Birth preparation doesn't end with delivery. Planning for postpartum support helps you recover and adjust to life with a newborn. Consider who can help with meals, household tasks, and caring for older children during your first weeks at home.

A postpartum doula provides specialized support after birth, helping with newborn care, feeding support, light household tasks, and emotional adjustment. This support is especially valuable if you don't have family nearby or need extra help recovering.

Raya Health connects families with insurance-covered postpartum doulas, making this crucial support accessible during a time when you need it most.

Stock your home with postpartum recovery supplies like pads, comfortable clothing, easy-to-prepare meals, and anything that helps you rest and heal.

Takeaway

Preparing for birth involves taking care of your physical health, learning about the birth process, building a support team, and planning for postpartum recovery. These steps help you approach labor with confidence rather than fear.

Remember that every birth is unique. Even with thorough preparation, unexpected situations may arise. What matters most is having a supportive team, understanding your options, and trusting yourself.

If you're looking for additional support, consider connecting with a doula through Raya Health. Doula care is now covered by many insurance plans, and having continuous support during pregnancy, birth, and postpartum can make a meaningful difference in your experience.

Take preparation one step at a time, ask questions, and trust that your body knows how to birth your baby. You're already doing the important work of preparing yourself and your family for this life-changing experience.

Sources

1. American College of Obstetricians and Gynecologists. (2024). "How Your Fetus Grows During Pregnancy." Retrieved from https://www.acog.org
2. Bohren, M. A., et al. (2017). "Continuous support for women during childbirth." Cochrane Database of Systematic Reviews. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6483123/
3. Centers for Disease Control and Prevention. (2023). "Pregnancy Complications." Retrieved from https://www.cdc.gov/reproductivehealth/maternalinfanthealth/pregnancy-complications.html
4. American College of Obstetricians and Gynecologists. (2020). "Physical Activity and Exercise During Pregnancy and the Postpartum Period." Retrieved from https://www.acog.org
5. National Institutes of Health. (2024). "Labor and Birth." MedlinePlus. Retrieved from https://medlineplus.gov/laborandbirth.html

Medical Disclaimer: This article provides general information about preparing for birth and should not replace personalized medical advice. Always consult with your healthcare provider about your specific situation, health concerns, and birth plan. If you experience any concerning symptoms during pregnancy, contact your provider immediately.