You do not need to remember much. These five things calm your body, ease the pain, and help your baby move down.
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The tips that matter most
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Breathe slow, don't panicTake a slow, deep breath in and let it out slowly. Panic-breathing makes pain feel worse — steady breathing calms your body and lowers the pain. This is your single biggest tool.
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Keep moving, change positionWalk, sway, or rock on a birthing ball. Upright positions — squatting, leaning forward, lying on your side — help your baby move down.
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Do NOT push earlyEven if you feel the urge, push only when your doctor tells you to. Pushing too soon tires you out and can cause tearing.
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Rest and sip between contractionsUse the gaps to relax your shoulders and jaw, breathe, and sip water. Saving energy now helps you push better later.
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It's okay to ask for pain reliefIf pain feels unbearable or labour is long, you can ask about an epidural. Used correctly, it is a safe option — there is no prize for suffering.
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More inside the full app guide
- The stages of labour, start to finish
- Contraction timer and when to leave for the hospital
- How to deal with labour pains, step by step
- Understanding the epidural
- How your birth partner can help
Stay calm and in control — with the app
Contraction timer, kick counter and doctor-backed guidance for every stage of labour.
General guidance for a low-risk labour. Always follow your obstetrician and birth team, especially if you have any complications or your doctor has advised a planned caesarean.