Bringing a new life into the world is an amazing experience, filled with both happiness and discomfort.
While some pregnant people choose to use medicines like epidurals and IV pain medications to help with the pain, others decide to go through it without any medicine. During this type of delivery, pregnant people use a variety of relaxation and breathing techniques to help them naturally work through the pain.
“The choice of whether to use medical and non-medical pain management during childbirth is very personal,” said Kat Torres, a labor and delivery nurse with Banner - University Medicine. “There are lots of things that can make you decide one way or another.”
You can choose to use these techniques with medicine or all by themselves, depending on your level of comfort. Here are some things that can make a difference:
- Your family’s experience: Sometimes, family experiences can shape your birth expectations. But remember, every birth is different. “You may want to give birth without medical pain management because your mother did, or you may expect to get an epidural because that was your sister’s choice,” Torres said. “Only you know the edges of your comfort zone and how to navigate them.”
- Who’s with you: Hands-on support from a doula or a knowledgeable family member can help you delay or avoid pain medicine.
- Knowing your options: It’s important to learn about all the ways you can deal with the pain. Not knowing may make you unsure of what you want during labor.
- Your beliefs: Your personal convictions and beliefs also influence your pain management preferences.
Six drug-free options
Choosing medication-free options for labor and vaginal childbirth is a choice most people can make. To help you prepare for childbirth, here are six ways you can relax and manage the intensity of contractions without the use of medicine.
1. Movement
Moving your body may help keep your mind off the pain. Try walking, swaying or using a birthing ball (or peanut ball).
“Additionally, some nurses are trained in a technique called Spinning Babies, which optimizes birthing alignment for, ideally, a smoother and shorter birth experience,” Torres said.
2. Aromatherapy and music
Surrounding yourself with soothing scents and calming music can transform the hospital room into a comforting birthing space. Lavender and rose are two scents good for relaxation and calming, if you are anxious.
“If you surround yourself with positive, familiar stimuli, it can reduce fear, decrease tension during contractions and make labor smoother,” Torres said.
3. Massage and touch
“People are more prone to feeling pain during high levels of stress, such as during childbirth, as it engages our fight or flight reaction,” Torres said. “Activating this may make the intensity of contractions far worse.”
Physical touch, such as a gentle massage, can help relax tense muscles and provide comfort. Techniques like effleurage (a light touch in a gentle circular motion), counter-pressure, acupressure and reflexology may help ease your labor pains.
“The thought is that pleasant sensations, like massage, can distract you from focusing on painful situations,” Torres said. “It helps you understand you are safe, and this is a natural process, not something to fear. If your support person presses firmly and consistently on your lower back during a contraction, your brain prefers to focus on that.”
Ask your health care team what options are available to you during the labor process.
4. Water therapy (hydrotherapy)
A warm shower or bath may help you relax and feel less pain, especially in the early stages of labor. However, it’s important to check in advance if water therapy is available and right for you.
“Some hospitals and birthing centers may not allow delivery in water due to safety concerns, maintaining a sterile environment or high-risk conditions where you or your baby need additional monitoring that cannot be done in the water,” Torres noted.
5. Breathing techniques
Deep breathing can make you feel more relaxed, reduce your heart rate and blood pressure and help you get more oxygen with each breath. It may also help you cope with the pain of contractions during labor.
“Hyperventilating or breathing too rapidly is a common reaction to very stressful situations,” Torres said. “Labor can be a long process, so taking control of your breathing may help you conserve your energy and cope better during labor.”
Lamaze is a popular rhythmic breathing exercise taught in many childbirth classes. Find a Banner Health childbirth class near you.
6. Visualization and meditation
Hypnobirthing is one technique that focuses on relaxation, mindfulness and meditation practices to manage pain and reduce anxiety during labor.
“Patients who commit to this program often experience joy, a sense of calm and feel strong during labor,” Torres said.
There are also various apps, like Insight Timer and Headspace, which offer free, guided meditations and visualizations to help you prepare for childbirth.
Takeaway
Choosing drug-free options for childbirth is a personal decision. Every birth is different and it’s okay to use medicine if needed.
The key is to explore both drug-free approaches and medical options before your due date, so you feel confident and prepared to use them during labor.
Talk to your health care provider to create a birth plan that aligns with your pain management preferences.
