You have been given complimentary access to this resource as paid student or doula client of Mama Bird Birth Services.
Please respect the time and work required to create this tool by reserving it for your own personal use.  
If you think a friend would benefit from this information, please consider gifting to them or encouraging them to purchase 
​my Comfort & Confidence eClass which includes access to this information and more.  Thank you! 

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Create a calm environment 

• lighting
• room temperature
• music
• aromahelp (on a tissue) 
• your own clothes/pillow
• Bring affirmation artwork

With your mouth

• “hello” and “goodbye” cleansing breaths 
• slow paced breathing
• partner paced breathing
• low humming/moaning
• open mouth low tones
• blow raspberries
• suck on mint or sour candies
• Brush your teeth (both of you!)

Positions & Movement

• Sit on a birth ball
• Stand up & sway
• Go for a walk
• Lean on your partner
• Sit upright 
• Abdominal lift 
• Lie on your side
• On all fours - use a ball or bed for support
• Lunge on stairs - switch sides
• Slow dance
• Faster dance!
• Push in upright positions

​Heat & Cold

• Rice Sock on lower back
• Sifting massage with rice sock
• Ice cold cloths on head, neck, chest
• Thermacare Wraps
• Hot shower
• warm tub

Massage

• “Dusting off” 
• “Break the popsicle” 
• Gentle light massage
• Firm downward massage
• use unscented massage oil
• Hand, foot or head massage
• Roving Body Check - release tension
• Combs for hand acupressure​

Mental Strategies

• Visualization - partner tells story
• Distraction
• Focal point - picture, baby clothes
• Ritual
• humor 
• chant, sing or pray 
• Identify meaningful affirmations

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Easing Back Pain

• Forward learning or all-fours
• Open knee chest down
• Back Counter-pressure
• Tennis balls or other massage tools
• Rolling pin or frozen water bottle

Intake & Output

• try to empty your bladder every hour
• eat & hydrate during early labor
• snack & hydrate during active labor
• Sip water every other contraction
• keep bedpan handy for catching vomit
• don’t be afraid of pooping

Help from your irreplaceable partner

• Eye Contact
• Undivided Attention
• Expressions of encouragement & love
• Reassurance & Calm confidence
• Humor

Especially for Transition

• Double hip Squeeze
• Constant attention
• “You ARE doing it!”
• Take Charge Routine
• Reduce extra conversation & sound in room

If you contemplate an epidural

• cervical check before deciding
• request bag of fluids if unsure 
• try “3 more contractions”
• Use code word
• Decide between contractions
• If you get an epidural, SLEEP!
• use a peanut ball 
• continue changing positions when awake (side-side)
• cut dose back when time to push
• don’t limit your pushing positions​

When it’s time to push

• Brush teeth
• Open the blinds in daytime
• Peppermint or citrus scents
• Hydrate after each contraction
• Try spontaneous pushing before directed pushing (bear down & grunt)
• Avoid “purple pushing”
• Narrow the knees to push with ease
• Lots of verbal feedback
• Touch baby’s head during or between pushes
• Use a mirror to see baby’s head
• Notice when your caregiver suits up
• Partner - shoes on & senses alert
• Request warm compresses for perineum
• Use oil or Baby Magic for crowning

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You have been given complimentary access to this resource as paid student or doula client of Mama Bird Birth Services.
Please respect the time and work required to create this tool by reserving it for your own personal use.  
If you think a friend would benefit from this information, please consider gifting to them or encouraging them to purchase
​my Comfort & Confidence eClass which includes access to this information and more.  Thank you!​