One of my big “ahas” during doula school was simply being presented with the reality that people will spend thousands (and I mean thousands) on a wedding, along with devote hours and hours preparing and planning and practicing for one big party. Yes, it’s an incredibly important and meaningful ceremony, but why do many weigh that day as more of a priority to plan for and invest time and resources into compared to a birth? Wouldn’t you agree that the birth of your baby, and forever family member, is arguably just as important, if not more important, than a wedding? So why do most mamas show up to the hospital on the day of their scheduled induction (or even c-section) having done little to prepare beyond over-pack a hospital bag and possibly write up a birth plan?

If you’ve found your way to this article, you’re likely already more invested in your labor and birth compared to most women today. Did you know that 41% (as of 2022) of women were induced at or beyond 39 weeks, and that at least a quarter of those are elective inductions for low-risk mothers? I’ve known a number of women that were in that 41%, and it’s very typical that they show up to the hospital, get strapped to the monitors, get an IV placed, and are told to hang out in bed and wait for labor to happen. Maybe they are told (yet not often encouraged) to move about the room, some are “allowed” to order food, and they may be given a few props, like birth balls, to sit on and help encourage movement. Once things do pick up, likely after multiple rounds of Cytotec, artificially rupturing the membranes (breaking waters), or the dripping in of Pitocin, contraction can quickly become quite intense and unmanageable even early on with minimal dilation. Especially if the birthing couple didn’t take any birth prep classes or come prepared with any coping techniques, labor is simply tough. So the epidural is often suggested an happily accepted—placing the mama on bedrest until the body is fully dilated. This is a very typical scenario and is termed the cascade of interventions. Unfortunately, with every intervention, you increase your likelihood of needing further intervention, like forceps or vacuum suction, to deliver the baby, along with dramatically increasing your chance of a caesarean birth.

Obviously, at the end of the day, a healthy mama and baby is really all that matters—and if this is what’s needed to get there, that’s totally ok. But the opposing side is that many women feel traumatized following their birth, or they feel completely disempowered and mislead or mistreated by their birth team of nurses and doctors. They often don’t feel like they can ask question or advocate for themselves—and if an intervention or another option is presented, they feel like they have to say yes. Or it’s presented in a way (like, “you’re putting you baby at risk if you don’t hurry things along by doing “X”) that scares them into making decisions that they were ultimately trying to avoid. Again, I’ve seen it and have heard it all time and time again.

Your Body Knows How to Birth—Trust Its Natural Wisdom

I am very passionate about birth. I am about to give birth to my second and am starting to prepare my mentally and physically for the smoothest ride possible. I compare it to preparing for a marathon. It takes effort and mindset especially if you plan on following through with a natural birth (by natural, I mean the use of no intervention or medically provided pain management). Our bodies were designed to give birth, and for low-risk mothers, we are very much capable of having a natural birth without the need for any intervention. Yes, complications can and do arise, and it’s always important to have a birth team you trust to guide you on the safest route if something does come up, but for the majority of low-risk mamas, you can naturally birth your baby—all it takes is the will and strength of mind and body to do so.

Below is a very thorough list of suggestions to prepare your body for a natural birth from 37 weeks onward. Why 37 weeks? Well, the baby is considered “full term” in the sense that it’s safe to have a natural birth from that point onward. While many of these suggestions you can absolutely start doing prior to 37 weeks (a few are discouraged as they have a gently induction effect), I like the 37 week timeframe because most women start to feel motivated and dedicated to doing all that they can not only get the baby out, but to set themselves up for the quickest and smoothest birth experience (especially women aiming to have a natural birth whether in the hospital, at a birth center, or at home). If you’re told you need to get induced for a medical reason but still want to have as natural as a birth as possible, this is also for you! What you do to prepare your body can have a significant impact on your labor and birth experience (although, this is never guaranteed because birth is crazy and unpredictable!)

Holistically Prepare Your Body for a Natural Birth and Smoother Labor

When supporting your body to have a smoother labor and delivery, there are a few angles in which to approach your labor prep routines. The first thing to consider is to help properly align your body (particularly your hips and pelvis) and help position your baby so that your anatomy works in your favor. We accomplish this with various movements done regularly in the last few weeks leading up to your due date. There are also nutrition suggestions and herbs that are shown to support your body, uterus, and cervix to progress with more ease. Finally, it’s essential that you support your body with rest and relaxation, with the intention to prevent excess stress while promoting the flow of natural feel-good hormones like oxytocin and dopamine (which can help the onset of labor along with decrease the pain of labor). Below you’ll find research-backed advice I’ve given many doula clients along with additional tips my midwives have provided me for both of my births. Even if you do a percentage of the suggestions offered below, you’re doing so much good for your body and baby –and you’ll be doing so much more to prepare for labor than the vast majority of birthing women today!

Activity and Movements to Help Position Baby and Prepare Your Body:

• Increase Length and Pace of Walks — Think of the act of giving birth a high endurance run/walk and the more you work on your stamina, strength, and endurance now, the more prepared you will be for the marathon that is labor! Aim to walk everyday for at least 20 minutes—more is ideal—and be intentional about picking up the pace and challenging your body just a little bit.
• Get Up and Dance and Shake Your Booty! — Move your body and especially your hips and booty as much as possible. Turn on some music and have a little dance party a few times a week to boost the fun, laughter, and help encourage baby down and eventually out!

• Sustained Squats — You will not regret including this daily and doing is more often than you think you should. Aim to do a low, sustained squat for at least 30 second to a minute every day leading up to your birth, if not multiple times a day. This not only builds strengths in your “birthing muscles,” but does help to open up the pelvis and make room for the baby to descend.
• Sexy Walk and Curb Walking — The sexy walk may not end up looking super sexy, but it’s an incredibly effective way to help position baby — especially if you do this while going up the stairs or walking on the curb. Curb walking is when you have one leg on the curb while the other is off the curb. This is far from sexy (sorry), but again, it’s a very effective way to straighten baby’s head in the pelvis and get baby chin to chest. If you go on a daily walk (which you know I encourage at this point), spend a few minutes curb walking on each side. Sexy stair walking and curb walking can also be helpful during labor to stimulate the uterus and progress things along.
• Hands and Knees, Cat-Cow Pose — Especially at the 36/37 week mark, this may feel really nice as it helps to take the weight of your back and pelvis, while also helping to position baby. Aim to do this at least three times a week for as long as you’re comfortable—maybe start by setting a timer for a minute and see how that feels.
• Lunges — My suggestion would be to include regular passive lunging stretches (knee on floor and gently opening hips, quads, and pelvis muscles) while also doing active (holding with knee off the ground) lunges for building strength, endurance, and stability in the pelvis, legs, and hip region. Lunging creates more space and greater opening in the pelvic bowl and can encourage optimal fetal positioning, even helping to turn the baby into the ideal position. Include active and passive lunges at least three times a week or more, holding each side for 30 to 60 second for 2-3 sets. As you near your due date, you can include more frequently as lunges may encourage the onset of labor.
•  “Butterfly” Position — Simply sit with soles of your feet meeting in front of you as you let your knees fall to the sides, and then gently lean forward until you feel a bit of a stretch in your outer hips. This is great to do while watching TV or sitting on the floor playing with your littles. Whereas as most of what we’ve discussed so far is more active, this is a great passive position to relax and open the muscles of the pelvis, ultimately creating more ease and space during labor.

• Bridge Pose — By gently lifting the hips, bridge pose helps create space in the pelvis, promoting optimal fetal positioning and encouraging the baby to move away from the spine if they’re posterior (sunny-side up), which can make labor smoother. It also helps improve circulation in the pelvic area, reduce lower back tension, and enhance core stability. Aim to include at least three times a week, holding for 30-60 seconds for 2-3 sets.
• Pelvic Tilts on Birth Ball (or Standing) — Especially when sitting on a birth ball, the rolling and tilting motion of the hips can do wonders for helping to relax and release the pelvis, improving overall hip flexibly and openness, and easing low back pain. The rhythmic, rolling movements can also encourage baby to move into an optimal anterior position. I’d advise to include at least 2 sets of 20 daily of each of these motions: tilting side to side, tilting front to back, and rolling in circles in both direction. If standing, gently squat with legs 18 or so inches apart and go through the same motions.
• Spinning Babies — Many midwives, doulas, and childbirth educators recommend Spinning Babies as a proactive way to prepare the body for birth as it focuses on optimizing fetal positioning to support a smoother, more efficient labor. By using specific exercises, stretches, and techniques, Spinning Babies helps balance the pelvis, release tension in supporting muscles and ligaments, and encourage the baby to settle into the ideal head-down, anterior position for birth. The two specific practices I recommend starting at 37 weeks are the Forward-Leaning Inversion and Side-Lying Release:
  • Forward-Leaning Inversion:  every day leading up to labor
  • Side-lying Release: once a day for a few days and then a few times a week

Preparing the Body for a Natural Labor with Rest, Touch, and Relaxation:

• Abhyanga (Self-Massage with Warm Oils) — Massage in general leading up to labor is incredibly relaxing to the mind and body, while it can also provide relief to late-pregnancy body tension and discomfort, minimize swelling, and improve circulation. Massage increases oxytocin, serotonin, and dopamine (feel-good hormones) while lowering cortisol and overall stress. Traditionally, Ayurvedic Abhyanga (or warm-oil massage performed on the self or by a practitioner), provides the same benefits as western massage while also having a unique balancing effect on the doshas (especially Vata dosha—which is increased during late pregnancy) and overall energies of the body. It’s grounding and calming to the nervous system, and the inclusion of warm herbal oils specific to the individual augments the soothing and harmonizing effects of this style and intention of massage. For detailed instruction on how to perform self-oil massage, read more here.
• Warm Herbal Baths — Soaking in a warm (not hot) bath infused with Epsom salts and herbs like lavender, chamomile, or calendula can soothe sore muscles, reduce swelling, encourage circulation, and promote deep relaxation. Aim to take a few baths a week to keep the body and mind relaxed, and overall stress levels low. If you like the idea of doing Abhyanga, then following your massage with a warm bath is a great way to complete the ritual.
• Acupressure for Labor Preparation — While acupuncture has gained popularity for bringing relief in pregnancy and even helping to induce and prepare for labor, there are specific acupressure points that you can safety do at home (no needles!) that can help stimulate uterine activity, reduce stress, and ease discomfort as you approach labor. For best results, have your partner apply firm, sustained pressure to the well-known induction points for 1-3 minutes as you practice deep breathing and relaxing your body. Here are some acupressure points to considering stimulating starting at 37 weeks onward:
  • Large Intestine 4: Great for pain relief during contractions; promotes contractions, placenta delivery, and decreases hemorrhaging. To locate: Find tender point on fleshy part of hand between thumb and index finger.
    • Tip: use with spleen 6, going back and forth between points, 2 minutes each point 
  • Spleen 6: Helps to stimulate contractions and open uterus, while aiding dilation and more efficient labor. To locate: Find tender point 3-4 cm up from inner ankle bone on muscle bordering shin bone.
  • Gallbladder 21: Provides oxytonic effect and helps to promote contractions and descent of baby, while also providing pain relief during labor. To locate: On top of trapezius muscle, half way between neck and tip of shoulder/outer collar bone—find most tender point and apply pressure to both sides at the same time.
• Perineum Massage — Perineal massage from 37 weeks onward can help increase vaginal elasticity, reduce the risk of tearing, and build awareness of the birthing muscles. I did include this practice irregularly in the last month of my first pregnancy, and even asked my partner to assist. While I personally am no expert, I looked up videos on how to safety perform a perineum massage — and I encourage you to do the same if this is a practice that interests you. All it entrails is massaging and gently “stretching” the perineum with warm, natural oils like sweet almond or coconut for 5–10 minutes, a few times a week to encourages flexibility in preparation for delivery.
• Grounding & Walking Barefoot — Walking barefoot on grass, soil, or sand helps release built-up tension, align the pelvis, and reduce swelling. Grounding also lowers cortisol levels and calms the nervous system, both essential for labor readiness. Spend 10–15 minutes each day walking slowly outside, focusing on deep breathing and feeling connected to the earth. Grounding mats can also have similar benefits when it comes to balancing the nervous system, so consider investing in one of those if walking outside barefoot isn’t an option.
• Prioritizing Restful Sleep — Deep, restorative sleep is crucial for hormonal balance, tissue repair, and energy reserves leading up to labor while poor sleep can increase stress hormones and affect labor progression. Prioritize a calming wind-down routine an hour before you intend to go to sleep and try to get at least 8 hours. Aim to sleep on either side (left side is ideal for circulation) with a long pillow between knees AND ankles to keep hips aligned, pelvis more open, and reduce lower back pressure.
• Orgasms & Intimacy — Orgasms naturally release oxytocin, the same hormone responsible for stimulating labor contractions. Additionally, semen contains prostaglandins, which can help soften and ripen the cervix in the final weeks. If safe for your pregnancy, 37 weeks onward is a great time to up the sexy time and really enjoy some intimate moments with your partner. Add in massage, nipple stimulation, and extra cuddles and sweetness for an even greater oxytocin boost!
• Laughter is Medicine — Sounds so simple, but laughter and keeping things light-hearted and joyful in those final weeks of pregnancy can be so helpful with keeping the body and mind relaxed and labor-ready. Laughter releases endorphins, reduces cortisol, and increases oxygen flow—all of which can help the body soften and encourage the release of oxytocin. Maybe hit up a comedy club, watch a funny show, play goofy board games, connect with light-hearted friends, or dive into something that makes you giggle daily. If you find yourself feeling more rigid and stressed in general, really try to make this a priority as a relaxed, happy body can really help bring on labor and ease labor intensity.

Herbs, Nourishment, and Hydration to Prepare for Labor:

• Eat 6 Dates a Day — Studies suggest eating 6 dates a day from 36–37 weeks onward can help with cervical ripening. It may seem daunting to consume this many dates in one day as they are very sweet and dense. I don’t like feeling like I am forcing them down so I will do two of three things daily: I may have an afternoon snack of a handful of raw nuts with two to three dates in the mix; I like to make Ojas Balls (Ayurvedic energy balls) with a hearty amount of dates, or I love doing a spiced rejuvenating almond date shake for an afternoon treat or even a desert. You can also add them to smoothies, oatmeal, and even salads.
• Drink 80-120 Ounces of Good Water Daily (and include electrolytes) — As your body is preparing for the biggest marathon of your life, you need to stay deeply hydrated and replenished on all levels. Drink pure, filtered water in abundance and make sure to include one electrolyte drink a day. Avoid ones with excess sugar (like Gatorade and other popular sports drinks), along with artificial colors, flavors, sweeteners, and ingredients in general. I personally like the electrolyte powders from MicroIngredients or Just Ingredients. Coconut water is a great natural electrolyte or follow this recipe guide for my favorite “Labor-ade” electrolyte and labor-prep beverages.  

• Red Raspberry Leaf Tea — Red raspberry leaf is the pregnancy herb as it’s a well-known uterine tonic traditionally used in the third trimester to support a smoother labor. It contains fragrine, a plant compound that helps tone and strengthen the uterus, promoting more effective contractions when labor begins. The tea is also rich in iron, magnesium, and calcium, essential minerals for muscle function and postpartum recovery. Some studies and anecdotal evidence suggest that drinking red raspberry leaf tea may help shorten the second stage of labor and reduce the likelihood of medical interventions. While I start including this herb in a nutritive prenatal tea blend (see recipe here) around 16 weeks pregnant, I begin making a strong infusion around 36/37 weeks and aim to drink 2-3 cups daily. For a strong infusion, steep about 2 tablespoons of loose red raspberry leaves (or 2 tea bags) in hot water for 10–15 minutes before drinking. For more sipping tips and my “labor-aid” recipes, click here.
• Partridge Berry Tincture — Partridge berry (Mitchella repens), also known as squaw vine, is a traditional herbal remedy used to prepare the body for labor and support smooth uterine function, while also helping to soften and prepare the cervix. It is known for its ability to tone and strengthen the uterus, helping it contract more efficiently when labor begins. It also has mild calming and grounding properties, which can help reduce stress and tension in late pregnancy. Historically, Indigenous and Appalachian midwives used partridge berry as a late pregnancy tonic to ease overall labor and promote a more coordinated birth process. Begin no earlier than 37 weeks (as it can have a prepotency to stimulate labor/contractions), take 1-2 droppers in water or tea 2-3 times daily (or follow dosage instructions from your midwife or provider).
• Evening Primrose Oil — **For this supplement, please consult with your care provider before including into your 37+week labor-prep routine. Evening primrose oil (EPO) is a popular natural supplement that has been used by many expectant mothers to help prepare the body for labor as its rich in gamma-linolenic acid (GLA), an omega-6 fatty acid, which supports the body’s production of prostaglandins—hormone-like substances that help soften and ripen the cervix in preparation for childbirth. By promoting cervical ripening, evening primrose oil may help ease the body into the natural process of labor, potentially reducing the need for medical interventions. My recommendation is 1000mg orally in the AM and vaginally in the PM. Don’t include if cervix in dilating because it can prematurely rupture membranes. Studies suggest that Borage Seed oil can be used in the same way. 
• Up Your Iron — Aim to eat extra iron-rich foods during your last weeks of pregnancy to support healthy blood iron levels, blood volume expansion, and prepare for potential blood loss during labor (just in case). Great iron-rich foods to include are dark leafy greens, pumpkin and sunflower seeds, quinoa, beets, prunes and figs, nettle leaf tea, grass-fed beef (and organ meats, especially liver), organic chicken and turkey (dark meat), wild-caught salmon and sardines, and free-range eggs. Also consider adding in a food-based iron supplement like Shiff brand vegetarian iron supplement, Floradex with iron, or, my new favorite, Grass-fed Beef Organ capsules.
• Avoid Constipation – Avoiding constipation in the final weeks of pregnancy is crucial because a backed-up digestive system can increase discomfort, put unnecessary pressure on the uterus, and make labor more challenging. Straining during bowel movements can lead to added pelvic tension, hemorrhoids, and sluggish digestion, which is the last thing you want when your body is preparing for birth. A well-functioning digestive system also ensures better nutrient absorption, keeping energy levels steady for labor.
  • Drink plenty of water (as instructed above) –  Also include a hot water morning routine where you drink 12 ounces of quite warm water first thing in the morning and wait 10-20 minutes before enjoying your tea, coffee, or any food. Avoiding cold fluids in general can also keep the GI tract more balanced and flowing (see article here for more inspiration).
  • Magnesium Supplementation – Magnesium citrate or glycinate can gently relieve constipation while also supporting muscle relaxation, so considering adding in a good-quality magnesium supplement to help with an array of pregnancy (and postpartum) symptoms.
  • Fiber-Rich, Easily Digestible Foods – Include plenty of cooked veggies, soaked chia or flaxseeds, and warm stewed fruits (like prunes and figs) to nourish the gut and keep stools soft.
  • Healthy Fats – Don’t skimp on ghee, grass-fed butter, avocado, and olive oils as they lubricate the intestines for smoother digestion.
  • Gentle Movement – Daily walks, hip circles, and squats can stimulate digestion and prevent stagnation.
  • Squatty Potty or Proper Toilet Posture – The simple adjustment of elevating the feet while sitting on the toilet relaxes the pelvic floor and makes elimination easier.

Invest in Yourself Now for a Smoother, More Empowered Birth

Yes, it takes time and effort to prepare for labor, even if you choose to include a quarter of these practices and suggestions. Some are easier than other to prioritize, while some take true effort to fit in daily. I’m a planner and love routine, so when it comes to adding in new habits and rituals, I love to map out my day and week in advance so I can mentally and structurally plan for when I intend to prioritize things like my labor prep movements and relaxation rituals. If you are determined to help your body prepare for a smoother delivery and to encourage baby into a better position, then consider how you can make time and space for yourself in these final weeks. How can you include your partner and ask for support? What windows of time can you fill with stretching, walks, and even a bath or abhyanga? What’s incredibly easy to add in, like daily tea, tinctures, foods, hydration, and supplements?

While I don’t expect you to do everything I’ve suggested, challenge yourself to include what you can and connect that motivation to commit to new habits and routines to the desired birth outcome you are seeking. Again, I can’t guarantee an easier deliver or that you won’t need any interventions, but research has shown that many of these actions done from 37 weeks onwards can greatly improve your chance of a natural birth and an easier, quicker overall labor. If anything, you more than deserve to take a little extra time for yourself to tend to your body and mind. Find what works and feels good to you, show up for yourself when and where you can, and most of all, enjoy the journey!

At this point in your pregnancy journey, it’s also a great time to start thinking about the postpartum period. Here is my Ultimate Natural Mama Postpartum Checklist to help you prepare now for a smoother transition into motherhood.