“What can I do to go into labor myself?”

I am often asked what a woman at term can do to go into labor. Here are a few suggestions. Read them as inspiration and not a long to-do list.

Remember your mindset

Know that your body is smart - even when it comes to going into labor. Everyone gives birth at some point. The waiting time becomes incredibly much easier and your body more cooperative when you use your mindset to tell yourself and your body that you trust your body and its wisdom. The more trust you have in your body, the more you relax and your body is 'allowed' to spend energy on going into labor rather than spending gunpowder on asking you to relax and trust.

Listen to your body

Listen to your body's needs. Does it ask for a nap, even though you're on your way out the door to an appointment? Then you have to cancel and take a nap. Does your body ask for a walk? Then get out of the way. Does your body ask for more sleep and rest than you think? Then you have to pack up your thoughts and listen to your body. There can be many examples. The important thing is to listen to your body's needs and limits. Because it's your body that is pregnant and about to give birth. It knows what it needs - even if it doesn't always harmonize with the image of what you, Google or your loved ones think you should hear and should hear. The more you listen to your body, the more you support your body towards going into spontaneous labor.

Sleep, rest, food, movement

Everything mentioned in that headline is an important foundation for your body to have peace, focus, energy and strength to go into labor. No one is talking about hour-long walks, 3-course Instagram-friendly dinners or deep, uninterrupted sleep. Of course, I mean that you should have a loving focus on, prioritize and remember sleep, rest, eating nutritious food and moving your body in a way that your body is comfortable with. Movement also includes dancing in the living room, sitting and doing figure 8s on a pilates ball, etc.

Can Sex Induce Labor?

Yes, semen contains a hormone that can help to initiate labor, but it takes large amounts of semen to be truly labor-inducing. On the other hand, intimacy, sex and orgasm are huge boosters for the love hormone oxytocin, which is also an important player in labor and the initiation of labor. So give it a go - both as a couple and with solo sex. It is important to mention, of course, that you have to be aroused, otherwise there is no effect.

Nipple Stimulation

In addition to intimacy, sex and orgasm, the nipples have a special connection to the uterus. The effect is also seen after birth, where the new mother experiences afterbirth when the baby sucks at the breast. Afterbirth means that the uterus contracts towards its pre-pregnancy size, thereby minimizing bleeding in the hours and weeks after birth. So stimulation of the nipples is a real -and enjoyable- tool to stimulate contractions (pull-in contractions/contractions) of the uterus. A tool I have often brought into play in births where the contractions had gone away on their own over a longer period of time. You can nuzzle, kiss, lick, nibble and rub the nipples. Only your imagination and what feels good sets the limits.

Relaxing massage

Getting a gentle, relaxing massage is also a boost for the oxytocin hormone. Whether it's a foot, shoulder, hand or maybe a full-body massage is secondary. The code word is enjoyment, security and deep relaxation. An incredible number of heavily pregnant women get up from my massage table and exclaim that they haven't been SO relaxed and calm in months. It simply beats massage in terms of creating the physical mood and hormonal composition needed to go into labor.

Oxytocin boosters

I have mentioned the hormone oxytocin several times. That's because it's important. When we produce and secrete oxytocin can be divided into 2 main boxes:

1. The one that is common to most people, which includes: Hugging, kissing, skin-to-skin contact, deep eye contact, massage, orgasm, sitting with a sleeping infant, cuddling a purring cat, etc.
2. The individual one, which can consist of: Hot baths, certain movies, soft clothes, candles, foot baths, walking in the woods, talking to a friend or anything else. I'm sure you know what gives you that aaaaaaaah, deeply relaxing feeling in your body. Go for it.

You might want to make a list of things that give you that deeply relaxing feeling. Then your partner can easily support you in being marinated in oxytocin on a daily basis on your way to spontaneous birth.

Raspberry leaf tea

Raspberry leaf tea can, among other things, soften your cervix and support uterine contractions. It can therefore be beneficial to drink it from the moment you reach your due date. Dried raspberry leaves can be purchased in health food stores. You can drink 1-3 cups daily, from when you are 37+0 until birth, and again after birth to minimize bleeding in the postpartum period.

The evidence for raspberry leaf's effect on labor induction is mixed. For many pregnant women, the evidence is not the most important thing. What matters is the feeling of supporting your body on the way into labor.

Acupuncture

There are now many midwives who provide prenatal acupuncture. It must be given from the time you reach term (week 37+0 of pregnancy) until you give birth. Acupuncture stimulates the body's meridian pathways, which can, among other things, support the body to go into labor naturally and provide a shorter start-up phase in labor. I have seen it work several times, and over the years I have gained more and more respect for the power of acupuncture. That said, we know that about 10% have no effect from acupuncture, 10% have a huge effect and the vast 80% have what is defined as 'some effect'. Acupuncture has no side effects and, as can be seen, is effective in the vast majority of people. Prenatal acupuncture often needs to be repeated a few times to have the full effect.

Acupressure

In contrast to acupuncture, which involves inserting small, very thin acupuncture needles into individual points, acupressure is performed by pressing on individual points. You can press with a finger, a ballpoint pen or an acupressure pen. One point in particular is beneficial to press on to support the spontaneous onset of labor, namely the point SP6, also known as the woman's point. It is located on the inside of both of your legs, 4 fingers above the ankle bone. Feel free to press on this point several times a day. If necessary, ask your partner to press and stimulate the point while you lie down and relax. You can't do anything wrong. There are several points that are beneficial to stimulate with acupressure on the way to labor. Please ask a knowledgeable midwife or acupuncturist, and you can be directed to the exact points.

Rebozo

Rebozo originates from South American midwives. Knowledge and experience have been passed down from generation to generation and are now also spread in the West as a great tool, among other things, for childbirth preparation. Rebozo is being rocked, shaken or held in certain ways with a tight scarf. There are many midwives who give rebozo, and you can also make rebozo yourself at home.

Here is a link to the rebozo exercises I would recommend you do: https://www.youtube.com/@HjerteJordemoderen

Please do them in this order, as the exercises build on each other:

Rebozo: Lying rebozo

Rebozo: The caramel

Rebozo: Tummy tuck

Rebozo: Standing rebozo

Please note that the standing rebozo exercise can only be done from week 37+0 of pregnancy until you give birth.

Membrane solution

A rupture of membranes can be performed from week 40+0 of pregnancy onwards. We, the midwives, perform a rupture of membranes. With two fingers, we check whether your cervix and uterine opening have begun to open, so that we can gently move one or two fingers around the lower, inner part of your uterus and thereby loosen the membranes from the lower part of the uterus. This releases a hormone that ripens the uterus for labor.

In other words, there are lots of things you and your partner can do to help your body on its way to birth. At the same time, it is It is essential to know that nothing helps if it comes from a project-oriented brain focused on doing doing doing. The body must be respected, invited and supported in the process. I call it a central shift from to do to to be. If you start a lot from the head, the effect will be inhibited. The being, the body and the listening must be included in the whole thing. And then we are back at the start:

It is the body that is pregnant and about to give birth. And the body is wise!

With the wish for a good birth.

Most affectionately

Siff Stephenson, HeartMidwife