Setting up your birth space is one creative way that you can prepare for a comfortable experience!

Bringing a child into the world is a momentous occasion, and creating the right ambiance can enhance the experience and make it even more memorable. Whether you're at a birthing center, a hospital room, or the comfort of your own home, setting the right mood through sensory elements can have a profound impact on the birthing experience.

Let's explore some items that can help create a serene, calming, and soothing atmosphere during this beautiful journey. Doulas, step up your game and invest in some of these items for your birth bag!

These are items that I have in my own doula bag, have recommended to those I’ve supported through birth, or educated in my classes. Some of these items are living in my home!

This blogpost may contain affiliate links, which means I make a small amount if you make a purchase, without you paying more for the item.

1. Electric Candles and Fairy Lights:

Electric candles and fairy lights are perfect for adding a gentle, warm glow to the room. The soft flickering of the electric tea light candles mimics real candlelight, creating a cozy and calming environment. Fairy lights can be draped around the room or hung in a strategic manner to add a touch of magic and charm, and are great for Doulas that want to have these on hand for their clients. If you want to go all out, Twinkle Star comes with 66ft of flexible copper wire, a remote, and are waterproof! You might even like this rose quartz lamp or amethyst lamp.

2. Aromatherapy and Diffuser:

Aromatherapy is a wonderful way to engage the sense of smell and promote relaxation. Using essential oils like lavender, chamomile, or frankincense in a diffuser can fill the room with calming scents, alleviating stress and anxiety for both the expectant mother and her support team. This set comes with the four most used oils for birthing. This DoTerra set is quality. If you want the benefits of clary sage, you will have to order separately. Just make sure that everyone in the room is ok with essential oils, as some people are sensitive and can react to them.

3. Salt Lamp:

Salt lamps not only offer a soothing, warm glow but also help purify the air. The subtle lighting and the gentle hum of negative ions released by the salt lamp create a tranquil atmosphere that promotes relaxation and a sense of peace. The plug-in salt lamp night lights are great for a warm glow, easy to set up. If you want to go big, you can use these salt lamp fairy lights!

4. Star Galaxy Projector Lights:

Transform the room into a celestial wonderland with a star galaxy projector light. These lights project a mesmerizing display of stars and galaxies on the ceiling, providing a serene and dreamy atmosphere that can help distract from any discomfort and keep the mind at ease. Bliss Lights is one that we have used and loved. Doulas, if you keep this in your birth bag… you’ll definitely be stepping up your game.

5. Photo Frames With Cherished Memories:

Display framed photos of cherished memories or loved ones to evoke positive emotions and create a sense of comfort and support. An accordion style stand-up frame is one way to easily keep a few beloved pictures in view, (such as baby’s ultrasound pic) to use as a focal point or to display your favorite affirmations. I’ve even seen a creative setup where pictures were hung with a felt board message displayed! A combo fairy light + picture (with clips) is fun!

6. Bluetooth Speaker:

Music can be incredibly therapeutic during labor and birth. Utilize a Bluetooth speaker to play calming tunes, nature sounds, hypnobirthing tracks, or even a carefully curated playlist that resonates with your preferences. Music can help reduce stress, elevate mood, and create a positive ambiance. The Ankar waterproof speaker is great for obvious reasons.

7. Calming Soundscape Machine:

Incorporate a sound machine that plays calming sounds like ocean waves, rainforest, or white noise to create a peaceful auditory backdrop. This one is great, has a dim light, and can be used for baby afterwards! This soft light meditation machine is a great option.

8. Soft, Comforting Fabrics:

Incorporate soft blankets, cushions, and pillows made from natural, comforting fabrics like cotton or fleece. These textures can provide physical comfort and contribute to a cozy and inviting birth environment. Everlasting Comfort has a great Minky Faux that helps to hide possible staining. Cozy Earth blankets have graced many a hospital bed, and are great for postpartum too.

9. Comfortable Seating:

Provide options for alternative birthing positions to encourage movement and ease of labor, like birthing stools, THE CUB (best ever) and birth balls. Read more about birth balls HERE. If you want to go all out, Cushion Lab makes a cozy seat that people have used on the rocker in the hospital during and after birth.

10. Visual Birth Affirmations:

Positive affirmations can help maintain a calm and confident mindset during labor. Create affirmation cards or print out inspiring quotes that resonate with you. Place them around your birthing space as a constant source of motivation and reassurance.

11. Essential Oil Rollerballs:

Offer the expectant mother the option to use essential oil rollerballs infused with specific essential oils for relaxation or pain relief. The act of applying these oils can also be comforting and provide a moment for mindfulness. Clary Sage, Peppermint for nausea, Citrus for uplifting, and lavender for comfort/anxiety. Read more about the evidence on aromatherapy for birth.

12. Gentle Massage Tools:

Incorporate gentle massage tools like a massage roller, a vibrating peanut ball massager, a non-vibrating peanut, or a handheld massager such as THIS or THIS, to help relax tense muscles and provide comfort during contractions. The soothing touch can be incredibly comforting.

13. Herbal Teas and Infusions:

Offer a selection of herbal teas or infusions that promote relaxation and hydration. Warm beverages can be soothing and comforting, contributing to a peaceful birthing environment.

Creating the right mood for a birth experience is all about embracing elements that engage the senses and promote relaxation and tranquility. By incorporating electric candles, fairy lights, aromatherapy, salt lamps, star galaxy projectors, bluetooth speakers, and other comforting elements, you can enhance the birthing journey and ensure a serene and memorable experience for all.

ENJOY!!!

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Because they’re clever…

It’s pretty well known by now that eating dates prenatally can help with preparing your cervix, if you’re interested in that kind of thing. There have been studies that show that those who consume 4-6 Deglet Noor dates per day in the last 4 weeks of pregnancy will have a more “favorable” cervix by the time your birthing begins. I know what you’re thinking – that’s a lot of dates. Maybe. But they can be thrown in somewhere… and it’s worth it for all of the sited benefits.

Studies have shown that those who consumed Deglet Noor dates (60-80 grams daily) were more likely to have spontaneous onset of birthing waves, have intact membranes (their water did not break) upon admission to the hospital or active birthing time, and have less postpartum bleeding! Wow! I wasn’t so sure I believed the hype. That is, until I started seeing it with my own eyes.

Dates also have many health benefits. Thanks to Baby Chick for this thoughtful breakdown.

• Fiber – we all know that fiber helps relieve constipation, helps you stay full, but did you know that it also helps lower your risk for gestational diabetes and preeclampsia? Dates contain a combination of soluble and insoluble fiber and thus are helpful in maintaining your digestive system.

• Magnesium – this supports your muscular health and helps to alleviate muscle spasms and cramps during pregnancy.

• Potassium – this is one of the best electrolytes and it helps you maintain water/salt balance which also helps regulate blood pressure and regulate your nervous system.

• Natural sugars (fructose) — it offers high energy, but thankfully has a low glycemic index, easily breaks down in the body and does not usually spike blood sugar levels. This is why eating dates during your pregnancy and/or your labor is an excellent choice. (If you have GDM, please consult your provider and check your BGL to ensure that dates are not giving you a spike.)

• Vitamin K – helps maintain proper blood clotting and keeps your bones healthy.

You can look up many different ways to get your dates in, like smoothies, stuffing them with almond/peanut butter, chopping up and throwing on a salad, in savory dishes, granola ect... You don’t have to eat them all at once, so spread them out throughout the day and get them in however you can. Tip: Lara Bars are made with dates!

Dates are one of my top recommendations for physical prep. Read more about that HERE.

DISCLAIMER: THE INFORMATION ON THIS SITE IS NOT INTENDED OR IMPLIED TO BE A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE, DIAGNOSIS OR TREATMENT. ALL CONTENT, INCLUDING TEXT, GRAPHICS, IMAGES AND INFORMATION, CONTAINED ON OR AVAILABLE THROUGH THIS WEBSITE IS FOR GENERAL INFORMATION PURPOSES ONLY. NORTHERN STAR DOULA MAKES NO REPRESENTATION AND ASSUMES NO RESPONSIBILITY FOR THE ACCURACY OF INFORMATION CONTAINED ON OR AVAILABLE THROUGH THIS WEB SITE, AND SUCH INFORMATION IS SUBJECT TO CHANGE WITHOUT NOTICE. YOU ARE ENCOURAGED TO CONFIRM ANY INFORMATION OBTAINED FROM OR THROUGH THIS WEB SITE WITH OTHER SOURCES, AND REVIEW ALL INFORMATION REGARDING ANY MEDICAL CONDITION OR TREATMENT WITH YOUR PHYSICIAN.

NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE. NORTHERN STAR DOULA IS NOT RESPONSIBLE NOR LIABLE FOR ANY ADVICE, COURSE OF TREATMENT, DIAGNOSIS OR ANY OTHER INFORMATION THAT YOU OBTAIN THROUGH THIS WEB SITE.

THIS WEBSITE MAY CONTAIN AFFILIATE LINKS FOR WHICH PROCEEDS GO TO THE BIRTH FUND TO HELP FAMILIES AFFORD A DOULA, WHEN THE OTHERWISE WOULD NOT HAVE BEEN ABLE.

Photo by Jorge Salvador on Unsplash

Hello and welcome! Glad you landed here — whether you’re pregnant and doing some research about things you can do to physically prepare your body for the birth process, or a birth worker looking for something to share with the families that you’re working with.

Of course it’s always a good idea to get enough sleep, exercise, hydrate and eat a healthy, balanced, preferably whole food diet filled with a variety of different organic protein, fiber, fruits and vegetables… but what else can we do to get our bodies in the optimal shape for birth? Let’s talk about that. Here are my 5 favorite recommendations to prepare your body for a more comfortable birth!

Photo by Arek Adeoye on Unsplash

Spinning Babies Daily Activities

Bring comfort to your pregnancy and prepare for an easier childbirth. Lengthen your muscles and increase range of motion in your beautiful pregnant body to make space for baby’s best birth position! Spinning Babies is a wonderful approach to balancing the pelvis and the ligaments and muscles involved, and is a great way to physically set yourself up for a more straightforward and comfortable birthing.

I’m sure you may have already heard stories about “sunny-side up”(posterior/OP) babies, people explaining how their babies were in wonky positions and/or stories about “back labor,” unusually long labors, inductions, lots of discomfort in the weeks leading up to their birth, or difficulties which they thought (or their provider said) necessitated a cesarean birth.

Yes, me too. It’s a common theme — and these days you pretty much can’t go on social media, especially in groups pertaining to pregnancy and birth, without hearing of at least one of these kinds of stories each day. Is there anything we can do about this? Or is this just bad luck, coincidence, and out of our control completely? Maybe not. Probably not. In some cases, yes. But for the most part I firmly believe and so do many of my colleagues and others who work in the field, that baby’s position and the space they have available to rotate and descend can be greatly affected by our posture, movement, and mobility during pregnancy.

What can we do to help prevent some of these “wonky positions” that we hear so much about? Is it only OP positions that seem to cause certain people so much grief? Not always. Feeling your surges in your back is not always indicative of an OP baby. Back pain is usually more about the balance of your pelvis and the resulting fit of the baby than the position alone. There are a few different types of pelvises and even variations of those types. Some posterior babies may fit into certain types of pelvises better than others. There are many reasons for this. One simple thing we can do is be mindful of our balance and posture. Going even further, we can look into the Webster Technique of Chiropractic Care, and the many benefits it can have on balancing the pelvis and creating space for baby to find their ideal position for birth.

Interested in learning more about fetal positioning and belly mapping? << —— Visit Spinning Babies if you’re curious to learn more about what position your baby is in, and download the Spinning Babies Daily Essentials Video - a unique instructional video for comfort in pregnancy now, and in your upcoming birth. These daily activities begin balancing your pregnant body to make space for baby’s best birth position! Highly recommended!

Photo by Toa Heftiba on Unsplash

Chiropractic Care - The Webster Technique

For balance of the pelvis and associated muscles/ligaments for easier birthing. Throughout pregnancy, the body tries to adapt to the weight gain, increase of hormones, and the postural changes that follow. These postural changes increase the risk of sacral/pelvic imbalance at any given time, with or without reason. The sacrum, the pelvis and network of ligaments, tendons, muscles, and associated nerves are all under constant pressure and change. The resulting tense muscles and ligaments may create torsion and prevent the baby from comfortably assuming the best possible position for their birthing.

Currently, the International Chiropractic Pediatric Association (ICPA) recommends chiropractic care throughout pregnancy to establish pelvic balance and optimize the room a baby has for development. With a balanced and aligned pelvis, babies have a greater chance of moving into their correct position for birth.

Benefits of chiropractic care during pregnancy

• Decrease in discomforts such as back, hip, pelvic and groin pain.

• Decrease in Sciatica, and heartburn.

• Better sleep and mobility.

• Reduction of tension in the muscles and ligaments supporting the uterus.

• Reduction of Intrauterine Constraint, creating more space in the pelvis for baby to move freely and engage.

Ideally, the best time to begin The Webster Technique is as soon as possible, but by the 32nd week of pregnancy is preferable especially if the breech position is confirmed. And if you’re beyond the 32nd week of your pregnancy, don’t worry! Better late than never. These techniques are gentle, non-invasive, and drug-free.

Ask your doula or childbirth educator for recommendations for a Webster Certified Chiropractor or use the ICPA search tool to find one in your area!

Probiotics

Urogenital and gastrointestinal infections are often caused by an imbalance in “good” and “bad” bacteria. Certain infections such as Urinary Tract Infection (UTI), Bacterial Vaginosis (BV), and Group Beta Strep (GBS)… have been said to be caused by the decrease in, or depletion of the indigenous flora Lactobacilli. Studies have found that probiotic therapies containing Lactobacilli strongly inhibit the growth of GBS and BV by increasing the acidity of the environment and that they may be effective in returning the vaginal flora microbiome to a healthy normal state.

The possible prevention of GBS and avoiding a subsequent recommendation for antibiotics starts with optimizing your vaginal bacteria from the get-go. One of the ways to do this is to take a daily probiotic containing Lactobacilli strains, specifically Lactobacillus rhamnosus GR-1 and Lactobacillus reuteri RC-14. These two strains usually come together in several of the vaginal flora based probiotics like Jarro’s or Garden of Life. But please don’t forget to look into Lactobacillus Salivarus which has been shown in a study to greatly reduce the chance of GBS colonization.

Screening for GBS is a part of routine prenatal care and is usually done by taking a vaginal/rectal swab culture between 35 and 38 weeks of pregnancy. If the test comes back positive for GBS colonization, an antibiotic called penicillin will be suggested and if you choose to accept this suggestion, given intravenously when your birthing time begins. If you are allergic to penicillin, another similar antibiotic will be offered in its place.

If you plan to stay home during the early stages of your birthing time, one of the things that can thwart those plans are having a positive GBS result. Adding a probiotic to your birth prep toolbox can reduce your chances of getting back a positive GBS result.

With all of this information about GBS, probiotics and scientific data to back it all up, trying to decrease or prevent GBS colonization during pregnancy seems like an excellent choice for reduction and prevention wellness protocol especially if someone is really wanting to avoid IV antibiotics. For more information on the benefits of avoiding IV antibiotics, Birthful has a podcast all about the microbiome.

Check out these studies and read more about GBS and what you can do to reduce/prevent chances of testing positive in my blog.

Photo by Boba Jaglicic on Unsplash

Eat Dates… The fruit, yes.

Eating dates prenatally can help with preparing your cervix, if you’re interested in that kind of thing. There have been studies that show that those who consume 4-6 dates per day in the last 4 weeks of pregnancy (I know - seems like a lot) will have a more “favorable” cervix by the time your birthing begins. 

Studies have also shown that those who consumed Deglet Noor dates (60-80 grams daily) were more likely to have spontaneous onset of birthing waves, have intact membranes (their water did not break) upon admission to the hospital or active birthing time, and have less postpartum bleeding! Wow! So this is why all of your pregnant friends are eating dates…

Dates also have many health benefits. Thanks to Baby Chick for this thoughtful breakdown.

• Fiber – we all know that fiber helps relieve constipation, helps you stay full, but did you know that it also helps lower your risk for gestational diabetes and preeclampsia? Dates contain a combination of soluble and insoluble fiber and thus are helpful in maintaining your digestive system.

• Magnesium – this supports your muscular health and helps to alleviate muscle spasms and cramps during pregnancy.

• Potassium – this is one of the best electrolytes and it helps you maintain water/salt balance which also helps regulate blood pressure and regulate your nervous system.

• Natural sugars (fructose) — it offers high energy, but thankfully has a low glycemic index, easily breaks down in the body and won’t spike blood sugar levels. This is why eating dates during your pregnancy and/or your labor is an excellent choice.

• Vitamin K – helps maintain proper blood clotting and keeps your bones healthy.

You can look up many different ways to get your dates in, like smoothies, stuffing them with almond/peanut butter, chopping up and throwing on a salad, in savory dishes, granola ect... You don’t have to eat them all at once, so spread them out throughout the day and get them in however you can. Tip: Lara Bars are made with dates!

Get Your Dates HERE… and prep your cervix in advance!

Birth Ball

I know you might be tempted to hang around and spend time sinking deeply into those comfy couch cushions — especially in the 3rd trimester, but wait… Is that really the best idea? Well of course you should take time to rest and relax. At the same time, you want to be mindful of your overall posture and use discretion as far as where and how you spend the majority of your days hanging out. Birth balls are a great way to ensure you’re able to relax and prepare your body for birth at the same time.

Spend some time every day sitting upright on your birth ball. Sitting upright (or upright and slightly forward-leaning) helps support and open the pelvis, loosen its ligaments, relax the pelvic floor, and support your lower back. Slouching back into your cushions puts your pelvis in a funky position that it doesn’t much like. There’s no good way to slouch while sitting on the ball - or else you’d probably roll right off! You can take your ball to the office and use it in place of your usual desk chair, use it while watching TV, or just designate times throughout the day that you’re going to get some ball time in.

Please, no couch slouching!

During pregnancy, the birth ball has many benefits…

• Helps balance the ligaments, tendons, and muscles in the back and pelvic area so baby can settle into its optimal position

• Helps strengthen the lower back and relieve discomfort

• Helps to relax and open the pelvis

• May increase blood flow to the uterus

• Puts counter-pressure on the perineum

• Takes pressure off of the leg muscles

• Provides the opportunity for mobility

• Relieves or reduces sciatic and/or symphysis pubis discomfort

You can also do some exercises on your birth ball to enhance the benefits it provides in preparation for birthing. Gentle bouncing, small circles, figure 8’s, side to side (or tail wagging), and pelvic tilts are some of the things you can do in addition to just sitting for comfort. These things help to keep your pelvis mobile and loose.

You can also incorporate your birth ball into your yoga or stretching routine! After blowing your ball up for the very first time, it will deflate a bit over the next few days of use… so make sure to refill it so that your hips are at or higher than your knees when sitting.

Get yourself a birth ball and get acquainted with it. And use your ball during birth to change up positions, lean on to rest, and keep things progressing.

If you’re under 5’4″ you want a 55 cm ball
From 5’4″ – 5’10″ you want a 65 cm ball
If you’re over 5’10” you want a 75 cm ball

Read more about balls HERE

Let’s get on the ball - Literally and figuratively!!

What are some of the things you did to prepare your body for birthing? Comment below!

DISCLAIMER: THE INFORMATION ON THIS SITE IS NOT INTENDED OR IMPLIED TO BE A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE, DIAGNOSIS OR TREATMENT. ALL CONTENT, INCLUDING TEXT, GRAPHICS, IMAGES AND INFORMATION, CONTAINED ON OR AVAILABLE THROUGH THIS WEBSITE IS FOR GENERAL INFORMATION PURPOSES ONLY. NORTHERN STAR DOULA MAKES NO REPRESENTATION AND ASSUMES NO RESPONSIBILITY FOR THE ACCURACY OF INFORMATION CONTAINED ON OR AVAILABLE THROUGH THIS WEB SITE, AND SUCH INFORMATION IS SUBJECT TO CHANGE WITHOUT NOTICE. YOU ARE ENCOURAGED TO CONFIRM ANY INFORMATION OBTAINED FROM OR THROUGH THIS WEB SITE WITH OTHER SOURCES, AND REVIEW ALL INFORMATION REGARDING ANY MEDICAL CONDITION OR TREATMENT WITH YOUR PHYSICIAN.

NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE. NORTHERN STAR DOULA IS NOT RESPONSIBLE NOR LIABLE FOR ANY ADVICE, COURSE OF TREATMENT, DIAGNOSIS OR ANY OTHER INFORMATION THAT YOU OBTAIN THROUGH THIS WEB SITE.

This website may contain affiliate links for which proceeds go to the birth fund to help families afford a doula, when the otherwise would not have been able.