How to Have a Natural Birth: Top Tips from Moms Who’ve Done It
First off, congratulations! Whether you’re in the early stages of pregnancy or getting closer to the big day, it’s exciting to think about the birth of your baby. If you’re aiming for a natural birth, there are a few key things that can make all the difference.
I totally understand the overwhelming feeling of sorting through all the birth class options out there, but personally, I think a doula is a game changer. A doula is someone who’s there for emotional and physical support and finding one that you really vibe with is key. They can teach you so much about the process, helping you feel empowered and prepared.
If I had to pick two things that will make the biggest impact on having your dream birth, it would be physical preparation and dialing in your mindset. Physical prep—think working out, chiropractic care, and proper nutrition. While none of these things guarantee a natural birth, taking time to care for your body and focus on what you can control sets a solid foundation.
Now, when it comes to mindset, this is where the real magic happens. You can convince yourself, deep down, that you could do it. The pain may be more intense than you expect (because, let’s be honest, nothing quite compares to the reality of contractions), but here’s the thing: contractions are powerful, but they’re also a part of you. And this is how we know that you can do it!
Of course, pain relief has its place if the need arises, but if things are progressing normally and both you and your baby are doing well, there’s something incredibly rewarding about having that natural experience.
If you’re aiming for a natural birth, here are our top tips:
Chiropractic Care
Keeping your nervous system in balance sets the tone for your baby’s nervous system too! Having a regulated nervous system will impact both labor and recovery. We see it in practice daily – the moms who have a healthy nervous system tend to give birth to babies who are balanced and regulated. On the flip side, if you're stressed and dysregulated, your baby will often reflect that, showing up as feeding challenges, colic, and digestive stress in those early days. This is co-regulation and continues all throughout parenting.
2. Mindset
You can do this! Believe in yourself and keep a positive, calm headspace. Try not to surround your pregnancy with fear and anxiety, take your time to make informed decisions about your body and your baby.
3. Nutrition
Yes, there may be cravings and nausea to work around but keep the 80/20 rule in mind and try your best to prioritize animal-based protein and nourishing foods. There is so much incredible research that nutrition, without a doubt, has an impact on the health of your pregnancy and your baby’s growth and development, take it seriously!
4. Hire a Doula
The right doula will be your support system throughout the whole journey and someone that can guide you with your individual goals in mind.
5. Strength Training & Walking
Aim for 30 minutes of strength training 3 times per week. Build strength and endurance for labor AND postpartum recovery. This is huge! Stay active and be intentional about taking care of yourself. Walking is a great time to listen to a positive audio book or podcast!