How to Achieve an Unmedicated Birth

Sharing 5 steps to achieve the birth you want, based on my own experience!

Deciding to try for an unmedicated birth is a powerful and personal choice. If you're considering this experience for your birth, I'm here to share some tips to help you prepare for an unmedicated birth. After a lot of research and hard work, I have been able to give birth unmedicated birth twice. If this is the path you'd like for yourself, I want to help you achieve it.

Step 1: Educate Yourself As I said, achieving my unmedicated birth took a LOT of learning. I know there are plenty of "childbirth courses" out there that you can pay for, but I actually never paid for a birth course. I read Ina May's Guide to Childbirth- this book is essential (it is included in our First Kick Kits Bundle!). I read some of the birth stories in this book over and over again. I tried to focus on thinking about how many women have achieved an unmedicated birth before me. Another free educational resource is listening to podcasts! I tried listened to one positive unmedicated birth story podcast per day throughout my pregnancies. These free birth stories helped me learn about what to expect during labor and how other moms coped with unmedicated labor. The more informed you are about unmedicated birth, the more confidence you will have in yourself!

Throughout my pregnancy, I also tried to spend some time visualizing my birth-- I usually did this in the shower, since that was a relaxing place for me. I didn't do this too often because I didn't want to get set on particular timing for my birth, but I tried to just visualize spending time at home working through contractions and then going to the hospital for the final few hours and having everything go smoothly. Positive visualization can be a powerful tool to reduce any anxiety you might have about birth.

Step 2: Choose Your Birth Team Wisely Choosing your OBGYN, place to give birth, and ideally a doula to support you along the way are all important decisions throughout your pregnancy. It's important to make these decisions as soon as possible- doulas often book far in advance! The very first thing I did when I found out I was pregnant was interview and select my doula. Having a doula by your side can be a game-changer. Doulas are experienced in providing emotional and physical support during labor. Their expertise can help you feel more at ease and confident.

You need to select a healthcare provider and a birth team who are supportive of your desire for an unmedicated birth. They should respect all of your choices and provide guidance and encouragement throughout your pregnancy. You can choose between having an OB or a Midwife as your provider (we provide a provider FAQ sheet with more information in the First Kick Kits Bundle!). Either choice is fine, the provider just needs to be the right fit for you.

Another thing to consider in regard to your birth team: You should only have people in the delivery room who you want to be in there. You are not obligated to have anyone in the delivery room who you are not completely comfortable with being there. Birth is an extremely personal experience. I personally wanted as few people involved as possible-- this included my husband, our doula, our provider, and any essential nurses. I asked that no resident students would be in my birth space. It can be helpful to add this information to your birth plan so that your provider is aware of your preferences. To learn more about birth plans, visit our What is a Birth Plan? post, and check out our Birth Plan Template.

Step 3: Stay Active and Healthy

A strong and healthy body can make a huge difference in achieving the birth that you want. You need to stay active during pregnancy in whatever way feels best for you so that you can endure the long hours that labor might take. For me, that was going for a daily walk. Going on a 1-2 mile walk almost every day felt achievable for me. I used this walk to listen to the birth podcasts I mentioned above. Walking throughout pregnancy can help labor progress more quickly and lower your risk of several different complications. Make a commitment to yourself to get your body moving every single day-- it can help minimize the pregnancy aches and pains, too!

In addition to moving your body, try to keep a well-balanced diet throughout pregnancy. I know this is easier said than done with all the pregnancy cravings that come along the way. Try to focus on drinking plenty of water and electrolytes, eating enough protein to support your growing baby, and of course taking your daily prenatal vitamin.

Step 4: Getting through Labor Unmedicated birth requires a calm and relaxed state of mind. Practice deep breathing (in four seconds, out four seconds), horse breathing (blowing air through loose lips), and other relaxation techniqures to help you cope with labor. If you desire an unmedicated birth, I strongly advise laboring at home for as long as possible. I had a 22-hour birth for my first child, and I labored at home for 17 of those hours and then spent the final 5 in the hospital when things were moving quickly. The longer you are at home, the more comfortable and calm you will be.

When you do get to the hospital, make it as comfortable as possible. Bring familiar items such as a soothing music playlist and bluetooth speaker. Read more about what to pack in the What to Bring to the Hospital blog post.

Here are a few tips that helped me through my unmedicated births:

• Birth can be a long process, especially if it's your first child. Prepare for it to potentially take a long time-- rest as much as possible in the beginning, and try to take a nap during early labor if you can.

• Drinking coconut water and eating yogurt were my go-to foods throughout labor. When I was in transition, ice chips were a huge help. It's essential to stay hydrated and snack as much as possible during labor to sustain your energy.

• Counter-pressure was a must-have for me. When contractions started getting more intense, I needed either our doula or my husband to provide hip squeezes for me during each contraction. I also enjoyed using a heating pad and massage gun on my lower back during early labor. Learn and practice various comfort measures such as position changes to make labor more manageable for you.

Step 5: Believe in Yourself Above all, believe in your strength, resilience, and the amazing abilities of your body to birth your baby. Here are some things I kept top-of-mind throughout my unmedicated births:

• "An epidural is not an option." I didn't allow myself to even consider an epidural. You can pretend that your hospital simply does not offer one.

• "This pain is temporary and my baby will be born soon." Don't let your body fool you into thinking that labor will last forever, it won't. Your baby will be born at some point, you just have to trust their timing.

• "So many women have done this before me. I can do it too." In my own births, and in anyone else's unmedicated births that I've heard about, there is always a point toward the end when you start questioning if you will be able to do it. The good news is that when these thoughts cross your mind, it means you are almost at the end, so try to remind yourself of that (easier said than done!).

• "This is natural. This is normal. I am safe." This is my personal favorite affirmation to say to myself during birth. It reminds me that everything I'm experiencing is a normal part of giving birth, and my body knows exactly what it is doing.

I hope all the tips provided here will be helpful for your birth experience. However, even with all this to say, labor can still be unpredictable. Try to stay open to the possibility that your birth plan may need to adapt to different circumstances. Your ultimate goal is a safe and healthy delivery for you and your baby.

Achieving an unmedicated birth is such an empowering experience. It's a journey that will test you to the end of your limits, but it will show you just how strong and amazing your body really is. With the right preparation, support, and mindset, you can do this. Your birth experience will be a testament to your strength and determination. We're rooting for you!

To help you prepare for birth, consider purchasing our First Kick Kits Bundle. We strive to provide all the pregnancy and birth-prep items you need to support you through this journey.