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A-Z OF COMFORTS FOR PREGNANCY AND LABOUR

Labour is a journey—one that’s filled with highs, lows, and everything in between. There’s so much to consider, from how your body works to the choices you have in birth. So, let’s go from A to Z, covering lots of the essential aspects of labour and birth to help you feel informed, confident, and prepared. It's a long one, so grab a warm drink and settle in for the ride. 🍵


A is for A C T I V I T Y 🏃‍♀️

Keeping active to the best possible level for you is very important during pregnancy. Of course, the ‘best possible level’ will be different for each person. But taking regular walks, swimming, or pregnancy yoga 🧘‍♀️ is a great place to start.


Movement in pregnancy helps keep your pelvis balanced. We all naturally favour one side when standing or carrying a toddler, so movement helps correct this—which in turn helps your baby find their best position for birth.


Movement in labour itself is also equally important. While there may be circumstances where wandering around isn’t possible, doing your labour dance, bouncing on a birth ball, or even crab-walking up the stairs sideways can all help your baby find an optimal position.


While this might not sound like a comfort measure, it really can help with those intense sensations. A well-positioned baby = a more comfortable labour for you!


 

B is for B R E A T H E 🌬️

Breathing: it’s essential for life, and it’s essential for birth too! Sounds obvious, right? But in the most intense moments, it can be easy to forget to breathe properly.


If you Google it, you’ll find many complicated breathing techniques for birth... PLEASE DON’T GOOGLE IT! 🙅‍♀️ A simple breath in through your nose and slowly out through a relaxed jaw is all you need. Believe it or not, practising this really does help it come more naturally!


Try taking 5 minutes a day to breathe slowly and deeply while saying to yourself:💨 In: “I inhale relaxation and calm.”💨 Out: “I exhale tension.”


It might seem simple, but practising this daily means it will kick in automatically when you need it most.


💡 Relaxed jaw = relaxed pelvis! If you completely relax your jaw, it's almost impossible to tense up your pelvic floor (which is exactly what we need for birth). Try it now—you’ll feel the connection! 🤍

 

C is for C L A R Y S A G E 🌿

Clary Sage is an essential oil known as ‘nature’s gas and air’. It’s important to note that it should not be used before reaching full term, as it’s said to be powerful enough to stimulate labour. However, once you reach term, a sniff of the stuff can make you feel beautifully floaty and help as a comfort measure.


Have you used any essential oils in pregnancy? Some popular choices include:

💜 Lavender – Relaxation

🌸 Jasmine – Emotional balance.

🍋 Lemon/Mandarin – Energy boost

🌿 Peppermint – Helps with nausea


During labour, it’s best to put oils on a cloth rather than directly on your skin or in a diffuser—this way, you can move them away if your preferences change (which they often do when your hormones are shifting!).


⚠️ Always do your research and speak to a trained aromatherapist before using essential oils in pregnancy.



D is for D O U L A 🤲✨

Feeling supported in your choices and emotions is invaluable during pregnancy and birth. A Doula is one powerful way to ensure you get this support.


They say there’s a Doula for everyone—it’s important to find one who suits you. You can do this by contacting your local Doula networks (such as Cambs Doulas or Doula UK) and checking out profiles of those offering support in your area.


A Cochrane review involving over 15,000 women found that simply having continuous support from the same person during labour leads to:

✔️ Less pain relief needed

✔️ Fewer interventions

✔️ More positive emotional outcomes


💡 This support was most effective when it was NOT a family member, hospital staff, or someone from the birthing person’s social network!

 

E is for E P I D U R A L 💉

An epidural is an injection into the spine that can provide either a ‘total block’ or a ‘mobile’ epidural, where you still have some movement.

Epidurals have become so associated with birth that even people with no experience of birth often believe it is ‘necessary’ in order to cope.


Epidural benefits:

  • Highly effective pain relief

  • Can allow for rest in a long labour


⚠️ Epidural considerations:

  • Increased likelihood of instrumental delivery

  • May require a catheter

  • Reduced mobility, meaning you may need to birth on your back


Some people find that going into labour with a full comfort toolkit (Hypnobirthing, movement, massage, TENS, etc.) helps them feel in control and less reliant on an epidural. However, if you need one, that’s okay too! The key is informed choice.

 

F is for F L I C K I N G T H E B E A N 🍑😏

This may sound like a controversial suggestion, but stay with me…

Oxytocin is the fuel of birth—and guess what? It’s also the fuel of orgasms!


Anything that makes you feel loved and happy will boost your Oxytocin levels, which helps support your body’s natural labour process.


Some Oxytocin boosters:

💞 Laughing and cuddling with your partner

📺 Watching a funny film

💋 Kissing and intimacy

🙌 Discreet masturbation or nipple stimulation


Yes, you read that right! Pleasure in labour is a thing. 💕

 

G is for G A S & A I R 🫁

Gas and Air (Entonox) is a mixture of oxygen and nitrous oxide. It’s inhaled through a mouthpiece and works by distracting your brain from contractions rather than numbing the sensation.


Some birthing people love Gas & Air, while others find it makes them feel dizzy or nauseous. The great thing? It enters and leaves your system quickly, so you can stop using it at any time!


💡 Bonus: It doesn’t cross the placenta, meaning no direct effects on baby.

 

H is for H Y P N O B I R T H I N G 🌀

Which happens to be something that we know more than a bit about here at BPIAB. 😉

Hypnobirthing is so much more than just pain management—it’s about confidence, relaxation, and control.


In a full Hypnobirthing course, you’ll learn:

  • The science of birth, the mind body connection and how hormones work

  • What is involved in a physiological birth

  • Interventions that may be offered to you and how to choose what is best for you

  • How to make informed choices in any birth setting

  • How to use breathing and relaxation techniques

  • How birth partners can provide active support


Many birthing people say Hypnobirthing helped them feel more in control, even when things didn’t go as originally planned.


💜 Find out more about our Hypnobirthing courses here.

 

I is for I M A G I N A T I O N 💭

The power of our imagination and mindset is often underrated—sometimes dismissed as 'woo' or hippie nonsense. But the mind-body connection is real. For every thought in the mind, there is a reaction in the body.


Some powerful visualisation techniques for birth include:

🌹 Blooming flower – Imagine your cervix opening gently, petal by petal, just like a flower in bloom.

🌊 Waves – Picture each contraction as a wave rolling in and out, knowing it will always recede.

💬 Affirmations – Speak or listen to affirmations such as “I trust my body” or “My baby and I are working together.”

🏆 Athlete mindset – Many professional athletes use visualisation to enhance performance. Mohammed Ali once said, “I am the greatest. I said that before I even knew I was.”


Using your imagination in pregnancy and labour can help create the birth experience you want.

 

J is for J O K E S 😂

Laughter = Endorphins = Nature’s pain relief!


Joking around with your birth partner, doula, or midwife can be a fantastic tool for birth. Watching a comedy, reading funny messages from friends, or even just sharing an inside joke can trigger an oxytocin rush and help your body relax.


If you’re a Friends fan, for example, you could have it playing in the background (but maybe skip the episodes where Rachel and Phoebe give birth!).


A light-hearted approach to birth can make the whole experience feel less intimidating and more positive.

 

K is for K I S S I N G 💋

Yes, kissing can be a comfort measure!


Why? Because kissing, cuddling, and being close to someone you love releases oxytocin—the exact hormone that drives contractions! Birth is fuelled by the same hormone as orgasm—so keeping love and intimacy present can help labour progress more smoothly.


💡 Some birth partners have even been known to slow dance with the birthing person between contractions, creating a beautiful connection that helps birth unfold naturally.

If kissing doesn’t feel right in the moment, even holding hands, stroking your partner’s hair, or feeling safe in their presence can boost oxytocin levels.

 

L is for L I S T E N T O M U S I C 🎶

Music is so powerful—it can instantly transport you to a different mood, memory, or feeling.


🎵 Some birth playlists include:

  • Chilled instrumental tracks for deep relaxation

  • Upbeat, empowering songs to keep energy high

  • Familiar songs from happy memories (e.g. a song from when you first met your partner)


💡 Many Hypnobirthing courses recommend listening to the same piece of music every time you relax during pregnancy—this way, your brain automatically associates it with calm.


Whatever you choose, make sure it’s music that makes you feel safe, happy, and relaxed.

 

M is for M A S S A G E 🤲

Massage during labour can be incredibly comforting, and best of all, it’s something your birth partner or doula can do!


There are different types of massage to try:✨ Light touch massage – Gentle strokes that stimulate endorphins (great for relaxation).💪 Counter-pressure – Firm pressure applied to the lower back or hips during contractions.🎾 Tennis ball technique – Rolling a tennis ball over the back or using it for hip pressure.


💡 DIY tip: You can place two tennis balls inside a sock, then use it between your back and the wall for pressure relief!

 

N is for N E S T 🛏️

Birth thrives in dark, safe, and warm spaces—just like a mossy cave or a cosy animal den. Creating a nest helps encourage oxytocin production, making labour smoother and more comfortable.


🌙 Creating a nest at home:

  • Snuggle into a big duvet and pillows

  • Use soft lighting or battery-powered candles

  • Play calm music or birth affirmations


🏥 Creating a nest in hospital:

  • Bring your own pillow or blanket

  • Wear a familiar, comfy outfit

  • Ask for dimmed lights and minimal interruptions


Whether you’re birthing at home or in hospital, a cosy and safe space can make a huge difference.

 

O is for O X Y T O C I N 💕

The hormone of love, bonding, and birth!


Oxytocin is the driving force behind contractions, and its production thrives in privacy, warmth, and calm environments.


Ways to boost oxytocin during labour:💕 Loving touch (cuddling, massage, or hand-holding)📺 Watching something funny (laughter triggers oxytocin)🎶 Listening to music💋 Kissing or intimate touch


💡 Fun fact: Oxytocin is the same hormone released during orgasm—which is why pleasure in labour can actually help it progress!


Oxytocin is shy—it doesn’t like stress, bright lights, or feeling observed. Protecting your oxytocin flow is one of the best ways to encourage a smooth labour!

 

P is for P A I N R E L I E F 💊

Pain relief in labour is a personal choice, and there is no right or wrong decision. What matters is that you feel informed and empowered about your options.


Some pain relief methods include:

🌿 Natural: Hypnobirthing, massage, movement, TENS machine

💨 Gas & Air (Entonox): A distraction rather than full pain relief

💉 Epidural: Total pain relief, but with some limitations


💡 Things to consider:

  • Does it cross the placenta to baby?

  • What stage of labour is it best suited for?

  • How is it administered, and how long does it last?


⚠️ Remember: You do not have to decide in advance! You can make real-time choices based on how you feel in the moment.


Many birth workers say choosing your pain relief in advance is like booking a restaurant before going on holiday—it’s great to know what’s available, but you may want to choose differently when you get there!


For reliable, evidence-based pain relief information, speak to a birth professional rather than relying on second-hand stories.

 

Q is for QUIET

A quiet birthing space can make a huge difference in labour. While some may enjoy music or chatter, for many birthing people, silence (or near silence) allows them to go inwards and stay deeply focused. If you find that noise distracts you, don’t be afraid to ask for quiet moments—even in a hospital setting. Midwives, doulas, and birth partners can all help create a calm, hushed atmosphere.


If a completely silent space doesn’t feel right for you, try soft humming, low instrumental music, or birth affirmations playing gently in the background.

 

R is for RELAXATION

It sounds simple, but relaxation is actually one of the most powerful tools for labour. A relaxed body = a more efficient labour. When we tense up, we create resistance, which can make contractions feel more intense.


Ways to relax in labour include:

🌀 Progressive relaxation – Actively releasing tension from head to toe

💨 Breathing techniques – Slow, deep breathing to keep the nervous system calm

🛁 Warm water – A bath or birth pool can melt tension away

🤲 Massage & touch – Gentle, reassuring contact from a birth partner or doula


Finding your relaxation tools before labour begins will give you a head start when the big day arrives.

 

S is for SUPPORT

The people you surround yourself with during birth can have a huge impact on your experience. Feeling truly safe, heard, and respected can make labour smoother, shorter, and more manageable.


Support might come from:

💙 A birth partner – A loving, involved partner or trusted friend/family member

🤲 A doula – A trained birth companion offering emotional, practical, and physical support

👩‍⚕️ Midwives & medical staff – Their job is to ensure you and your baby are well

💬 Online or in-person birth communities – Connecting with others can help you feel prepared and less alone


Choose your birth team carefully. You deserve to be supported in the way that works best for you.

 

T is for TENS MACHINE

A TENS machine (Transcutaneous Electrical Nerve Stimulation) is a small device that sends tiny electrical pulses to your lower back, helping to disrupt pain signals and encourage endorphin release.


Many birthing people swear by TENS machines, especially in early labour. They’re drug-free, non-invasive, and completely under your control—you can turn the intensity up or down as needed.


TENS machines work best when started early in labour, so if you're considering using one, make sure you have it ready to go when contractions begin!

 

U is for UPRIGHT POSITIONS

Lying on your back is often not the most comfortable or efficient position for labour. Being upright and mobile allows your baby to move down with the help of gravity, making contractions more effective.


Great upright positions for labour include:

🔹 Standing and swaying – Helps your pelvis open naturally

🔹 Leaning forward – Against a birth ball, partner, or bed

🔹 Squatting – Widens the pelvis, great for pushing phase

🔹 Kneeling – Relieves back pressure and allows free movement


If you’re in a hospital setting, remember: you don’t have to stay in bed unless medically necessary! Movement is your tool to use.

 

V is for VISUALISATION

The mind is incredibly powerful in birth. Visualisation techniques can help reframe pain, reduce fear, and keep you focused.


Some useful birth visualisations include:

🌊 Waves – Imagining contractions as waves rolling in and out

🌸 Opening flowers – Visualising the cervix gently blooming like a flower

💡 Golden light – Picture a warm light filling your body with calm


Many hypnobirthing techniques use visualisation, but you don’t have to be trained in hypnobirthing to use them. Just choose an image that feels powerful and calming to you.

 

W is for WATER BIRTH

Water is sometimes called ‘nature’s epidural’—it’s warm, soothing, and helps reduce pressure on the body during labour. Many birthing people find water incredibly relaxing, whether in a bath, shower, or full birthing pool.


Benefits of water birth:

💦 Provides gentle pain relief

💦 Reduces pressure on joints

💦 Helps perineal tissues stretch naturally

💦 Supports smooth transitions for baby


Even if you don’t give birth in water, simply labouring in it can make a huge difference.

 

X is for ‘X-FACTOR’ (YOUR BIRTH ENVIRONMENT!)

Your birth space matters. Whether you’re at home, in a birth centre, or in hospital, your environment can completely change how you feel in labour.


Think about:

🌑 Lighting – Dim lights or battery-powered candles can help with relaxation

🎶 Sound – Soft music, hypnobirthing tracks, or complete quiet

💜 Smell – Essential oils like lavender or clary sage (on a flannel, not directly on skin!)

🤲 Familiar touches – A favourite blanket, pillow, or photos of loved ones


Your birth environment should make you feel safe, comfortable, and powerful—because you are powerful.

 

Y is for Y O U R C O M F O R T S 🛀🛏️

Comfort in pregnancy and labour is deeply personal—what works for one person might not work for another. The key is to find what makes you feel safe, relaxed, and in control.


🌸 Your personalised comfort toolkit might include:

🛁 A warm bath or shower for relaxation

🎶 A playlist filled with calming or uplifting music

🛏️ A favourite pillow, blanket, or cosy item from home

🤲 Massage from a trusted birth partner or doula

🌿 Essential oils or familiar scents that soothe you

💬 Words of encouragement, affirmations, or quiet time


Your comfort is not a luxury—it’s essential. Labour progresses best when you feel safe, loved, and supported, so don’t be afraid to set boundaries, make requests, and create a space that works for YOU.

 

Z is for ZEN

Yes, birth can be intense. But that doesn’t mean you can’t have moments of pure calm.


Finding your ‘zen’ in labour might look like:

☁️ Deep, rhythmic breathing

🕯️ Focusing on candlelight or soft music

🤲 Being held by someone you trust

💭 Repeating an affirmation like “I am safe. I am strong. My baby is coming.”


Labour is work, but it can also be a deeply transformational, empowering experience. Find the little things that bring you peace and hold onto them.


 

Bringing Comfort to Your Pregnancy & Birth with BPIAB


Finding comfort in pregnancy and labour is about having the right tools, support, and knowledge at your fingertips. Whether it’s relaxation techniques, movement, or birth environment hacks, the more you prepare, the more confident you’ll feel.


At Birth Prep in a Box (BPIAB), we’re all about making birth preparation simple, practical, and tailored to you. If you’d like to deepen your learning, explore our:


📦 [Birth Prep in a Box Toolkit] – A unique, visual-based antenatal resource packed with bite-sized, evidence-based guidance.

🎓 [Hypnobirthing & Antenatal Courses] – One-to-one or group sessions designed to give you real-world tools for a calm and informed birth.

🛍️ [Shop] – From affirmation cards to birth planning tools, our carefully selected products are here to support you every step of the way.


Want to chat about which BPIAB resources could best support you? [Get in touch], and let’s make sure you have everything you need for a comfortable, confident birth experience.


Birth your way, with the tools that work for you. ✨


 

Final Thoughts

There you have it—the A to Z of Labour and Birth! 🌿✨


Labour isn’t just about ‘getting through’ it—it’s about working with your body, using the tools available, and knowing your options. Whether you use one or all of these comfort measures, the most important thing is that your birth feels right for you.


If you want to chat about any of this, I’d love to hear from you!


💜 Sarah x

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