As you prepare for the big day, gathering essentials for your “labour toolkit” can be an empowering way to boost your confidence and bring calm to your birth experience. A labour toolkit isn’t just about the physical items; it’s also about having strategies, support, and the right mindset to guide you through every stage.
Below, we’ll explore the essentials that can help you stay grounded and focused on creating a positive, memorable birth experience.
1. Breathing Techniques
Breathing is a powerful, accessible tool for managing labour. Slow, focused breathing helps reduce tension, manage pain, and keep your body and mind in sync. Consider learning a few types of breathing techniques, like:
Deep Belly Breathing: Breathe in deeply through your nose, expanding your belly, then exhale slowly through your mouth. This calms the nervous system and keeps oxygen flowing.
Counting Breaths: During each contraction, count to four on the inhale and to eight on the exhale. The longer exhale encourages relaxation and helps ground you.
Practicing these techniques ahead of time can help you instinctively reach for them during labour, helping to soothe any anxiety or tension that arises.
2. Positive Affirmations
Affirmations are simple yet powerful statements that reinforce a positive mindset. They can help you stay focused, grounded, and reassured during labour. Try creating a few affirmations that resonate with you, or use these as inspiration:
“My body knows exactly what to do.” “Each contraction brings me closer to meeting my baby.”
“I am calm, strong, and capable.”
You can write these on small cards, print them out, or save them on your phone. Hearing or reading these affirmations during labour can remind you of your strength and your ability to handle whatever comes your way.

3. Comfort Measures
Comfort is key to maintaining a positive mindset. There are several items you can include in your toolkit to make the experience as pleasant and soothing as possible:
A Warm Blanket or Robe (hospitals and birthing centres can feel chilly). Bringing a soft blanket or robe from home can make the environment feel more familiar and comforting.
Pillows or Cushions: Positioning can make a huge difference in managing labour sensations. Bringing your own supportive pillows can help you find comfortable positions.
Essential Oils: Scents like lavender, peppermint, or citrus can be calming, energizing, or nausea-soothing, depending on what you need. A few drops on a tissue or cloth, can create a serene atmosphere.
Warm or Cold Compresses: Warmth can ease muscle tension, while cold can soothe areas that may feel warm or swollen.
These comfort tools, combined with mindful breathing, can help you feel more in control of your physical experience.
4. Focal Points and Visualization
Visualization and having focal points can be incredibly grounding during labour. This could be a photograph of loved ones, a comforting object, or even a mental image of a calm, serene place. Some ideas for visualization include:
A Beautiful Scene: Picture a beach, forest, or garden—wherever you feel at ease.
Visualizing Progress: Imagine each contraction as a wave, carrying you closer to meeting your baby.
Focusing on Connection: Visualize holding your baby and feeling that initial bond.
If you’re someone who enjoys visuals, consider bringing along printed images or small items to help anchor you in a positive headspace.
5. Music or Birth Playlist
Music has the ability to transform mood and environment. Creating a birth playlist with songs that calm, uplift, or empower you can be a wonderful addition to your toolkit. Consider including:
Relaxing Instrumentals: Calming sounds like gentle guitar, piano, or ambient soundscapes.
Uplifting Anthems: Songs that make you feel powerful and capable. Nature Sounds: The sound of waves, rain, or birdsong can be grounding.
Experiment with different types of music to see what works best for you and build a playlist that you can easily adjust based on how you’re feeling in the moment.
6. Support Person or Birth Doula
Having the right support during labour is one of the most essential elements of a positive experience. A supportive birth partner and/or Doula can provide comfort, encouragement, and reassurance when you need it most. Their presence can also help with practical support, such as reminding you to stay hydrated, assisting with positioning, or holding your hand through each contraction. A doula or birth partner can also help advocate for your birth preferences, allowing you to stay focused on the experience and avoid unnecessary stress or decisions. Take time to discuss your preferences with them in advance so that they understand how best to support you.
7. Mindful Snacks and Hydration
Labour is a physically intense process, and staying hydrated and nourished can help you maintain energy. Consider adding some light snacks and fluids to your toolkit, such as:
Electrolyte Drinks: Replenish fluids with a low-sugar electrolyte drink.
Simple Snacks: Fruits, dark chocolate or honey can provide a gentle energy boost. Stick to foods that are easy to digest, especially if you feel queasy. Hydration and gentle fuel can help you stay strong, and having options at the ready will make it easier to nourish yourself when you need it.
8. Birth Preferences Checklist
While you can’t control every aspect of labour, having a birth preferences checklist can give you a sense of direction. Think of it as a gentle guide rather than a fixed plan. Some preferences you may want to include:
Desired atmosphere (lighting, sound, etc.)
Pain relief options
Positions for labouring and birthing
Medical students
Immediate skin-to-skin contact after birth
Placenta delivery
Going over these preferences with your care team can give you peace of mind and help ensure your birth unfolds as close to your vision as possible.
9. Visual Reminders of Your Strength
Birth can be mentally challenging as much as it is physically. Including something that reminds you of your inner strength can be reassuring. Some ideas:
A small token or keepsake that holds meaning, such as a piece of jewellery or a special stone
A handwritten note or letter to yourself with words of encouragement
A reminder of past challenges you’ve overcome, reinforcing your resilience
These reminders can keep you focused on your inner strength and encourage you through each stage.
10. Post-Birth Essentials
Having a few items ready for immediately after birth can help ease the transition into new motherhood. These could include:
Soft Clothes for Skin-to-Skin: A comfortable, loose top or robe that makes skin-to-skin contact easy.
Gentle Snacks: Something nourishing to enjoy after birth, like a smoothie or protein bar.
A Phone or Camera: To capture those first moments if you choose.
Knowing you have a few essentials ready for after birth can bring comfort, allowing you to focus fully on the birth itself.
Final Thoughts Your labour toolkit is about creating a supportive environment that aligns with your values, preferences, and comfort needs. It’s about equipping yourself physically, mentally, and emotionally to embrace your birth experience in a way that feels positive and empowering. Whether it’s the calming breathwork, affirmations, music, or support of loved ones, each element in your toolkit plays a part in making birth a meaningful experience. Remember that while birth may be unpredictable, your toolkit is there to help you navigate it with confidence and calm
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