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If you become dehydrated, you will not be able to handle the intensity of labor. Always drink plenty of water. It is best to drink something every 10-15 minutes. Also, frequent urination is a must-at least once every hour as a full bladder can inhibit the baby from moving through the birth canal. Changing positions and allowing gravity to assist the progress of labor is another important physical need. Spend a good portion of each hour in activity. If the labor is long, then rest as you can.

Support people should keep an eye to the physical needs. Women in labor should live in the moment. Each contraction is all that matter. Let "I can do this one" be your mantra. The next contraction will take care of itself.

Many relaxation techniques are used in labor. Virtually all childbirth classes teach deep breathing. A list of other common techniques includes: 1) Focus on your breath; 2) Gaze at a picture or object; 3) Music; 4) Nature sounds; 5) Count/patterned breathing; 6) Hold an object; 7) Make sounds; 8) Visualize/guided imagery; 9) Imagine touching an object; 10) Subdued lighting; 11) Shower or tub; or 12) Massage.

However, your choices are not limited to these. If something isn't working for you, then try something else. Other options could include aromatherapy, acupuncture, hypnosis, focus on sounds far away from you, or anything else that provides you comfort and relaxes you.

How do you choose a relaxation technique? As you look over the listed techniques, there might be one that appeals to you. Practice it every day, but practice a variety of these techniques. You don't know what this birth will bring, so having experience with many techniques can be useful. You may need to change techniques to keep your focus and concentration.

Begin using your relaxation techniques whenever you feel the need in labor. You body will tell you when to pay attention to your contractions. Birth partners should reserve the use of patterned breathing for active labor only. Women who use patterned breathing techniques in early labor show significantly higher levels of fatigue.4

The most important element in relaxation is creating a safe and supportive environment. The main support person should keep things positive. Avoid all negative comments as they are counter productive.

The following are a few examples of supportive and positive statements to use during labor. You are doing wonderfully. You are so strong. I know things are getting harder, but you can do this. I'm so proud of you.

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