How to COPE WITH CONTRACTIONS (WITH NO EPIDURAL!) | 10 tools to use for labor and delivery

(Deep breaths in and out) – [Woman Filming] Breathe, Breathe. Focus on the breathing. Oooh. Focus on the breathing, not the pain. (Muttering in pain) (Deep moan) Focus on the breathing. Focus on the breathing. Rock it out, very good. (Laughter) Oh boy, this brings back so many memories. As a first time mom, I
honestly kept wondering if I was going to be able to
cope with these contractions without an epidural. I mean, I’m a first time mom. I didn’t know what they were
really going to feel like. And so, you may feel like me. Do you find yourself wondering
if you’re going to be able to cope with your contractions? Are you seeking a low
medical intervention: labor and delivery without an epidural? If so, I want to share with you today ten tools that you can use
that my patients have used, that I ended up using as well, that will help you manage
your contractions better and give you that positive
labor and delivery experience that you are seeking. But first, if you’re new here, welcome. I’m Yesenia, and I love talking about tips, advice, and anything and everything related to pregnancy and parenting so that you can create a
more fulfilling and balanced lifestyle not only for yourself, but also your baby and your entire family. So if that’s something
you’re interested in, I invite you to subscribe to the channel and tap on the bell so that you know every time I post a new video. Okay, so now lets talk about
these ten tools you can use. The first thing I recommend
is investing in a Hydroflask and purchasing a straw lid separately. Both of these are must-haves. I purchased the 40oz bottle mint color for forty-two dollars on Amazon. It really helped me stay hydrated, and it made it a lot easier
when my family members would put it up to my mouth
without me asking for it. And that way I was able
to really stay energized and focused on each and every contraction. So believe me when I say, this is a great purchase
investment because it will also help serve you later
on top help maintain your milk supply, and it’s so easy to use while you’re holding your baby. My second recommendation is to
write a list of affirmations beforehand, and have
you or a family member read these when you’re going through the really challenging contractions. My personal favorite was You can do anything for
40 seconds to 1 minute. This is usually the time that it takes for one contraction to last, and it made it so much easier for me to focus on that
current contraction and continue to tell myself, “I can do it, I can do it, I can do it I can do anything for 40
seconds to one minute, it’s almost over, it’s
almost over, I can do it.” (Laughs) So focus on that one
contraction instead of focusing on all the rest to come or that it’s only going to get harder. It just makes it so much
easier to just focus on that one contraction. The third tool you can use
is a Hypnobirthing audio clip that you can listen to for free on Sophie Fletcher’s Hynobirthing website. I actually recommend you
also read her book as well on Hypnobirthing. I checked mine out from the local library. Or, you can also create a private playlist with YouTube Hypnobirthing videos or some meditation music that you find relaxing and that
really do help you feel calmer. But do this in advance,
because some videos you may feel like they’re not
really what you’d like. And, what I like about
these YouTube videos or the Hypnobirthing audio
clips that Sophie Fletcher has, is that you can replay
them over and over and over when you’re at home in
your early labor phase or you’re already at the
hospital in your active labor. And so, if you’re also
interested in learning more about how to time your contractions when you’re at home, so
that you know exactly when to head on over to the hospital, I created a video for you on this that talks about this more in depth. The fourth tool you can use is knowing the different labor
positions that you can use. My favorite was swaying back and fourth around the hospital floor or squatting as I held onto
my husband for support. These different labor
positions will allow you to relieve some of that
pressure you’re feeling or even help distract you. So I really really encourage
you to switch between different labor positions
as your labor progresses because more likely than
not, you’re going to find that some positions are a lot
more comfortable than others at different times in your labor. So switch back and fourth between them. For the fifth tool, I recommend you learn about the different labor stages such as your early labor,
active labor, transition, and delivery, and how some women may feel or behave at each stage of their labor. This will help you and
your family members know what you could possibly
expect you to behave like or what they can do to better
help you at each stage. So I’ll include a link below
where you can read more info about this. Up next are two tools
that I recommend you use to jumpstart your contractions
again if you notice that they’re beginning to
die down and slow down. And these tools are the birth
ball or the rocking chair. Ask your hospital beforehand
if they provide these tools that way you don’t need to end
up taking your birthing ball. And if you’re still unsure
about what other hospital items to take I did create a
video on this on what items to pack in your hospital bag and what I actually ended up
using as a first time mom. So check that out next. I also encourage you to take
items that are going to allow you to create a more calm
and relaxing environment. That way you can take
things like essential oils such as lavender, or massage
oils that your birth companion can use to rub your legs or your feet in between your contractions. Or they can use that
massage oil to rub your back during the contractions. These next items are to help
you feel warm and comforted. For instance, you can use a
heating pad on your lower back and that’ll help with the
pain during the contraction. Or you can use a blanket. So some women actually get
shivers or they get cold. And then you can also jump in the warm bath or a warm shower. And for some people this will either jumpstart
their contractions or it will relax them to the point where their contractions
will completely slow down which isn’t a bad thing if
you need a little breather. There are many other items that can work. Can you think of any that
you’d like to take to create a more calm and relaxing
environment at the hospital? If so, comment down below
what you’d want to take. The ninth one is a very important one and this is a breathing
technique that you’ve practiced beforehand and that you’ve
taught somebody else so that they can coach you
while you’re having your really strong contractions. Because it’s so easy to forget to breathe. Now, the one that I liked
was the cleansing breath where you just inhale
through your nose fully and then exhale through
your mouth completely. And I would do that in
between my contractions when I was feeling a little bit nervous, anxious, or just
like scared to be honest. (Laughs) And like wondering if I was
going to be able to this. But then I also used
another type of breathing for during my contractions. And I would breathe in through
my nose for the count of four and then out for the count
of eight through my nose. So everything through the
nose, count to four inhale exhale to the count of eight. Sometimes I would exhale
through my mouth as well whatever felt more comfortable to me. Because the counting really
is there to help distract you. And then once you’ve
done a couple of these, you’ll notice that you’ll
get into the rhythm of it. But, there really are so many
different breathing techniques so try them out beforehand,
see what you like. My final recommendation
is to ask your hospital to see if they provide volunteer doulas. A doula is just a person who
can provide comfort for you and they can provide different
pain relief medications. Well not medications, sorry. They can provide different
pain relief techniques. A lot of them which we’ve
actually talked about in this list, for example, the different breathing techniques, the different labor positions. But they also will help
serve as an advocate for you. So they’ll remind your
doctor and the medical team about what your birth
plan preferences are. Now if your hospital doesn’t
provide a volunteer doula, then I recommend that you share this video with a loved one who’s going to be acting like your birth companion to support you so that they are familiar
with some of the tools that they can use to help
you feel more comfortable and comforted and help you
cope with your contractions. I personally ended up using
every single item on this list and I honestly it’s what
allowed me to have my labor and delivery without using an epidural. I believe in them so much, and
my patients have even found it works for them as well. So I would highly highly
recommend that you use as many tools of these as you can. And then take it a step even further. Ask yourself, do I know all of
the different labor positions that are available to me? If you don’t, that’s okay. I am working on creating a video for you where I’ll talk about
this so tap on that bell so that you’ll be notified
when I post it next week. And comment down below
what you want to know about labor and delivery,
post partum, or newborn care so that I can create those videos for you and you can feel more
prepared and comfortable welcoming your baby into this world. And then in the meantime, you can check out these other videos. If you found this video
helpful, give it a thumbs up and share it with your
friends or loved ones who may also be expecting,
and I encourage you to subscribe to the channel. I’ll see you soon.

10 Replies to “How to COPE WITH CONTRACTIONS (WITH NO EPIDURAL!) | 10 tools to use for labor and delivery”

  1. Thanks for watching! If your still feeling a little bit nervous about going into your labor just know that you are doing everything you can to prepare for it by looking at videos like these and getting everything together before your baby arrives! I have no doubt you will be able to get through it and cope with your contractions wonderfully! 🙏 What other tool can you use to cope with your contractions or take with you to create a more comforting and relaxing environment at the hospital?

  2. Great Video! I was unable to have both labors without an epidural. I had looked into hypno birthing but I ended up not following through with it. More power to those who go without!!!

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