Real Ways to Stay Calm, Comfortable, and Trust Your Body During Labor

"Since Hugo shared a guide for dads, here’s one just for you, Momma."

Labor is powerful work — and it’s also deeply intuitive. It’s about surrendering — trusting your body, your baby, and the beautiful work happening inside you.

You don’t need to memorize complicated techniques or learn a whole new way to move your body.

The best ways to stay calm and comfortable are already within you.

It’s about listening to your body, tuning into what feels good, what feels safe, and what helps you stay connected to yourself and your baby — while allowing yourself to be supported.

The biggest takeaway I can give you?

Comfort measures don’t have to be complicated!

Here’s a guide to give you some insight into how simple comfort measures can actually be:

1. Trust the Wisdom Inside You

Your body knows what it’s doing. Every breath. Every sound. Every movement — it’s all part of the sacred work of bringing your baby into the world.

You can’t control labor — when it will start, how long it will take, or exactly how it will unfold — but you can trust the process.

You can trust your body.

You can trust your instincts.

You can trust the beautiful, strong woman that you are.

Sometimes, the way modern maternity care handles birth — with unnecessary inductions, interventions, or strict timelines — can make us feel like women’s bodies and birth can’t be trusted.

But the truth is: you are not broken and birth isn't flawed.

Mother Nature is really good at doing her job — we just need to get out of her way sometimes.

2. Create Your Comfort Zone

Create an environment that feels cozy and safe — a cave, not a spotlight.

Surround yourself with warmth, love, and people who bring grounded, encouraging energy into your birth space.

Dim the lights. Play soft music. Diffuse a scent you love. Add candles or twinkle lights if you want.

Don’t be afraid to ask for what you need — whether it’s quiet, touch, a sip of water, a cool cloth, or space.

Labor hormones flow best when you feel safe, loved, respected, and supported.

3. Stay Nourished and Hydrated

Labor is work — hard work!

Fuel your body with light snacks and sips of water, coconut water, broth, tea, or electrolyte drinks.

Dehydration can make contractions more painful and exhausting, so keep your water bottle close.

Eat according to your hunger, and know that it’s normal to throw up during labor — so stick with easy, gentle foods like oatmeal, yogurt, avocado toast, nut butters, scrambled eggs.

*Honey sticks are also a great quick sugar boost and an easy addition to your birth bag!

4. Breathe Your Way Through

Your breath is your #1 comfort measure in labor.

Slow, steady breathing keeps your body soft and your mind calm. It helps you work with your contractions instead of fighting them.

As a contraction builds:

• Inhale through your nose, slow and deep.

• Exhale through your mouth, even slower — like a soft, gentle sigh.

• Let every exhale soften you a little more.

When labor gets intense, it’s common to either hold your breath or hyperventilate.

But if you're not breathing, your uterus isn’t properly oxygenated — and neither is your baby.

And most importantly: if you’re not breathing, you’re not breathing.

When in doubt: Come back to your breath.

A deep inhale and exhale — for your uterus, your baby, and yourself.

5. Move Into What Feels Right

Like Hugo shared with the dads, there’s no choreography to labor.

No step-by-step routine to follow.

Movement in labor isn’t about doing it “right” — it’s about finding what feels right in your body.

Birth is a dance. It has a rhythm. And your body already knows it.

Sway your hips. Rock. Lean forward. Walk.

Get on your hands and knees.

Sit on a birth ball. Curl into your partner’s arms.

Stand under warm water or sink into a tub.

Move when it feels good.

Rest when you need to.

If a position doesn’t feel good, try something else.

If it feels good, stay there.

If it feels good, it’s helping!

6. Use Your Voice

Low, deep sounds actually help your body stay relaxed and open.

Humming, moaning, sighing — these are powerful comfort tools. The lower and deeper your sounds, the better.

And don’t worry about what others may think.

Honestly, the only thing they’ll probably think is: "She sounds like she’s in labor."

Birth isn’t a quiet event. And in our birth classes, we actually encourage dads to vocalize with momma during labor!

When Dad sighs in a low, relaxed tone, it can boost your oxytocin — the “love hormone” that drives labor.

Let sound be your release, your surrender, and your strength.

7. Other Comfort Tips

• Warmth: Bath, shower, heating pad, warm compress

• Cold: Cool wet washcloths — especially helpful for nausea

• Gentle massage: Hands, massage gun, or simple touch

• Counter-pressure: Especially in the lower back

• Birth ball or birth stool: Great for rest and movement

• Hair brushing: Surprisingly relaxing during labor

• Essential oils: Diffuse a favorite calming scent

  
  

Simple things add up and bring big relief.

A Note on Comfort Measures vs. Positions

Comfort measures and positions are related, but they’re not the same thing.

Comfort measures are anything that helps a momma feel more comfortable during labor. This can include massage, warm water, breathing techniques, gentle touch, soothing music, aromatherapy, or creating a cozy, safe birth space. They're about supporting momma where she is — helping her stay calm, connected, and relaxed as she moves through labor.

Positions, on the other hand, are about movement and alignment — creating space in the pelvis to help baby find their way through. Moving into different positions can naturally create more space and comfort, helping labor flow and giving your baby room to find their way.

Both are important.

Both have their place.

Both work together to support you — one by bringing comfort, the other by encouraging progress.

Remember, Momma:

You don’t have to do labor perfectly.

Comfort measures don’t have to be complicated.

Stay connected — to yourself, to your breath, to your baby, to your partner who loves you, and to the deep strength and wisdom already inside you.

P.S. Curious about specific movements and positions that can help create space and help your baby navigate the pelvis more easily?

Stay tuned — I'll be sharing a comprehensive guide soon!

From my heart to yours,

Sumer