Early Labor Toolkit: What to Do When Labor Starts

When contractions begin, it means your body is getting ready for birth. This first stage, called early labor, can last many hours—sometimes eight to 24 or more. It’s important to stay calm and comfortable while your body does the work to prepare.

This page offers practical tips for managing early labor, ways to stay relaxed, and guidance for support partners on how to help.

Your Early Labor Tool Kit

Distract Yourself

Stay active with things that make you feel comfortable.

Keep doing your regular activities until you need to pause.
If it’s nighttime, try to rest.
Bake, fold laundry, watch a show, or listen to music.
Talk with your support people to stay relaxed and connected.

Set the Mood

Create a calm, soothing space.

Use soft lighting and quiet music.
Try calming scents like lavender (aromatherapy).

Keep Moving

Movement helps your body progress. Switch between walking and rest. Try:

The Miles Circuit or Spinning Babies techniques
Gentle dancing and breathing
Stretching, sitting, or leaning forward
Changing positions. Imagine a flashlight shining from your belly button and point it toward the ground.

Keep Energy Up

You’ll need energy for the hours ahead.

Eat small meals or snacks.
Sip fluids often—water, juice, coconut water, or sports drinks.
Rest when you can, and sleep if possible—it’s hard to rest later.

Breathe

Use your breath to stay calm and focused.

Box breathing: Inhale, hold, exhale, hold, counting to four each time
Five-finger breathing: Trace your hand with your finger while you breathe in and out.
Listen to guided birth meditations

Relax

Help your body release tension.

Take a warm shower or bath.
Use warm or cold compresses.
Try gentle massages—light touch, hip squeezes, lower-back pressure, or a foot rub. You’re in charge, so say what feels best to you.

Support Person: How You Can Help

Listen: Plans can change. Ask what feels good.
Encourage: Say kind words like “You’re doing great.”
Be the DJ (and dance partner): Help them move to music.
Offer comfort: Bring water, snacks, massage, and calm breathing.
Massage and pressure: Try hip squeezes or gentle back pressure.
Assist: Fill the tub, help them move or change positions, track contractions with an app.
Take care of yourself too: Eat, rest, and breathe—labor can be long, and they’ll need your steady energy.
Be patient: Progress takes time.