Deep squat. This is the most underrated movement of our times. The squat opens the birth canal. A full squat is one in which your booty goes below parallel, your knees track out, your spine is upright, and your entire foot stays on the ground. If you cannot hold this on your own, then grab a chair or a wall or even a kettlebell to counter balance you.

Chest openers are super beneficial as the breasts grow and your posture is pulled forward. Rounded shoulders and slouching posture are the culprit for so much upper back and neck pains and even shoulder wear and tear. Chest openers will become even more useful once the little one is here and nursing all the time.
PVC pec stretch. This pose/exercise can be done with a PVC pipe or broom stick. Basically you place the stick on the top of your upper back as if you were going to back squat. Then, you line your wrists up with the stick but in back of the stick. Finally, you adjust the tension by bringing your elbows forward and your wrists closer to you. Do NOT arch your lumbar spine. Breathe into this posture for 60 seconds at least twice a day.
PVC Windmill. Again this exercise can be done with a PVC or a broom stick, so there is no excuse not to do it at home.  Stand with your feet super wide but where you still have a firm foundation. Begin with the stick straight above your head with arms in a ‘Y’ position. Then, while holding the stick, bring your right arm towards your right foot. Once the right hand reaches the right foot, bring your left hand to your left foot. At this point you are fully hinged at the hips. Next, bring your right hand to stack above your left hand while still holding the stick. And finally, return to standing. Do this five to six times in each direction. Be sure to go slow enough to feel the stretch in your rib cage and hamstrings.
Hip flexor mobility can benefit just about anyone in our world today. When these muscles get super tight, they can pull the pelvis into what is called an anterior tilt (sway back almost) and put a lot of pressure on the lower vertebrae in the spine
Wall lunge is the best stretch I’ve found to date. Find a wall and place one knee a few inches from it. The closer the knee is to the wall the more intense the stretch will be, so start off further than you would think at first. Use your hands or a chair to lift yourself upright. Watch the tilt in the pelvis because you do not want an overly arched lower back. Breathe in this position for a minute or so and switch to the other side.

These are just a few mobility exercises that every pregnant woman could benefit from incorporating into their daily lives. Self-maintenance requires a little bit of discipline; however, once you are in the habit of doing it, you will feel the benefits.

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Editors Note: This post is brought to you by Laura DiLeonardi of Pursuing Abundant Life. You will be seeing several guest posts throughout the next month as I adjust to life with a toddler and a newborn and get settled in our new home.

I’ll never forget…

The moment I first held Jackson after my husband caught him and placed him on my chest.

I’ll never forget…

The sound of his birth cry resonating as we lay skin-to-skin.

I’ll never forget..

The feeling of the infamous “ring of fire” and how I was sure I would never be the same again if I agreed to make that last push. I’ll never forget the zing of “the ring,” but I will say that it was more than worth it. And yes I have recovered, thank goodness. My baby is already 14 1/2 months old!

Truly, it was all worth it, all 36 hours of my natural birth. If you don’t believe me, I’ve already signed up for round two this coming October! I know no two births are alike, but I’m hoping he paved the way to a faster labor for his sister. One piece of inspiration I gained from my birth is that I did it, and if I can endure that long labor, then I can do anything, and so can any woman! If you really trust the process, trust your body and abandon fear, natural birth is yours, but it is not easy. (Granted there are no medical emergencies.) I think that’s why we all love reading birth stories so much. Hearing the gory details of how other women conquered the most feared and miraculous experience of birth gives us the courage to face it ourselves.

Don’t Limit the Power of Your Story

Anybody can be affected by your birth plan or story, from a close friend, to an acquaintance, or even a perfect stranger, I’ve experienced them all.

Last year at my friend’s baby shower I ended up next to another pregnant woman who already had kids. Baby showers aren’t exactly the place to bring up natural vs. medicated birth, but my birth plan came up in conversation anyway. I was surprised when she kept asking questions because I wasn’t trying to convince her of anything, but I was open about my hopes of a water birth at the birth center. To make a long story short, she ended up giving birth at the same birth center just a few weeks after me.

I’ve also been blown away by the unexpected people who have responded to my birth story after posting it on my blog. Recently, I stumbled across an acquaintance’s picture on my newsfeed relating to natural birth, and I nonchalantly commented on it. Her response wowed me. She told me how my birth story had actually influenced her to go for a natural birth the second time around, and I had no idea she had ever visited my little old blog. I was humbled and empowered all at the same time. You may never know whose life you’re impacting.

I love how my midwife waited to examine Jackson until after we had bonded for a couple hours, at the foot of my bed, next to my mom, and with my husband at my side. I gave birth at Breath of Life Birth Center in Largo, FL and can’t wait to again!

 Personal Stories Can Help Diffuse “Mommy-Wars”

“The mommy wars” are raging on, just one click away on our social media outlets, where somehow finger tips seem to escape the filter many of us would have in actual face-to-face conversations. I know the facts are important and that emotions run high, but we have to remember that crunchy or not, we’re all mommies. We all wipe butts, we all fold endless laundry, and we all feel like we have no idea what we’re doing at times, but we are fighting the wrong battles when we choose to turn on each other. Being a mom is the hardest job on earth, and there’s nothing more difficult than the initial transition into mommyhood, especially for those who didn’t inform themselves, and usually for those who read every book on the shelf as well. The last thing I ever want to do is take one of my choices, whether as small as DIY baby food or as big as natural birth, and talk about it in a way that makes another mom feel like she is less of a mom. While we all want what’s best for moms and their babies, we have to be careful that the way we share information isn’t just more noise in the ongoing “mommy war”.

Sadly, I’ve heard my birth story come back to me in negative ways. I’ve heard through the grapevine how my story has made other mom’s feel bad about their birth experience, and this grieves me. In no way do I want my joy over my son’s natural birth to take away anything from someone else’s birth. May we vow to never transform our natural birth victories into weapons we use in the mommy-war-ring. Let’s be intentional about the way we communicate our stories in both sensitive and positive ways. Birth is a sacred thing, so we should celebrate every life, while also empowering women to make informed decisions that will echo throughout the rest of their lives.

Our family three hours after birth. Although I was exhausted from my 36 hour labor, the rush of oxytocin at birth totally re-energized me, and we went home soon after. I’ve never experienced anything like that before in my life!

 Personal Stories Bridge Gaps in Relationships

The power of the personal story is the same, whether you’re talking to a skeptic in the grocery store or with your dear mom. Discussing the facts behind our decisions is inevitable with those who love us but don’t understand. Whether it’s announcing your home-birth or choice to cloth diaper, I’ve learned the value of leading with stories rather than facts. The time will come to hash out the details. Opinions are bound to vary with those we love in every arena of life, and whether or not we’ll ever agree, I’ve found commonality in everyone’s tendency to connect with a story. Don’t ever limit the power of your personal stories, especially when they’re full of grace and humility, and are easy on the ears and the heart of the listener.

My mom was a big critic when I first decided on a natural birth, but she ended up being there for my whole labor and delivery, and now she is a natural birth convert!

 Laura is a wife to Matt, stay-at-home mom to her 14 month old son Jackson, and is awaiting the arrival of her daughter, Selah Eden. Growing up in Chicago, she now enjoys the year round sunshine and activities that doing life in Tampa, Florida brings. She loves learning about natural living, running, and sharing life’s journey on her blog, Pursuing Abundant Life. She is hoping to finish her MA in clinical counseling in the next few years, but right now she’s enjoying the blessing of being home and investing in her children’s lives.

How have you seen your personal stories positively impact the lives of your friends, family and even strangers?

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Note from the editor: The post today is from Kristen Burgess of  naturalbirthandbabycare.com. This month you will see several guest posts as I spend some time enjoying my new baby and settling into our new home. 

photo credit

You’ve planned your birth, talked with your doctor or midwife extensively, and know you’re going to the most baby friendly hospital in town. The only thing you’re not sure about is your nurse… what if you get a nurse who is hard to work with, or one who thinks natural births equal needless suffering? How can you work with a nurse you’ve never met?
This article cover tips for working together with your nurse for a great birth.

A Birth Plan that Works

It’s not unusual to have a birth plan, but it is unusual to have birth plan that actually works! Taking the time to create a birth plan that’s clear and simple is a win-win for everyone on your birth team: you, your doctor or midwife, and the nurses who will care for you at the hospital.

Get ideas for your birth plan from the many templates available online, but don’t copy one of them and consider it good to go. Make it unique to you, with the points that are most important for your baby’s birth. Don’t just talk about what you expect from your birth team; cover how you’ll be active in birthing your baby, too! Make note of your natural childbirth course, or how you and your birthing partner have studied natural childbirth techniques together, for instance.

A short, clear birth plan (one page or less) has the greatest chances of being read and respected by your nurses. Have your doctor or midwife sign a few copies for you to carry to the hospital.

Active Birthing Gets Respect

Preparing for an active, aware birth experience will go a long way with your nurses. Take the time to discover childbirth skills and methods that work for you. Your best bet is to take (or review) a skills-based childbirth method with your birthing partner and practice the skills you’ve learned.

Doing so gives you a “toolbox” of different skills to use to work with your birthing time. You’ll have effective ways to cope if things seem slow, effective techniques to get or keep things moving, and effective ways to overcome the most intense points in your labor. Practice throughout pregnancy makes these skills come naturally during birthing.

Your nurses will respect your efforts. Nurses (and your doctor or midwife, for that matter), will stand back and give you space you need if they see you are working well with your labor. Nurses really enjoy when a couple comes in and works together to get their baby born!

Bring a Treat

A little treat can go a long way Nurses work hard to helping birthing families, often with long shifts that take them away from their own families. A treat is a simple way to say “thanks” and to set you apart in your nurse’s mind.

It doesn’t have to be elaborate – cookies are one favorite, and they’re easy to make early in labor or buy when you get close to your due date. Package them up and bring them along with your hospital bag. Your nurses will be thrilled!

Teamwork & Peers

It’s easy to take an “us versus them” adversarial viewpoint when you think about the hospital or your nurses. They’re “medical people” after all. That point of view won’t help your nurses or you.

Your nurse is part of your team, and she’s a peer. Your speech should reflect that. Let her know, respectfully, what you’ve chosen (and that your doctor has okay’d it). If she suggests an intervention you don’t want, ask her what would happen if you wait. “What happens if we wait?” is one of the most powerful questions you can ask, because often the answer is “nothing!”

This is a great time for your birth partner to help you, because he or she can field questions and discussions with the nurse that you’re not in a place to.

Ask for a New Nurse

If your nurse seems to be having a bad day, or just really doesn’t seem to enjoy working with a family choosing natural childbirth, you can and should request a new nurse.

Yes, it may hurt your nurse’s feelings, or make a grumpy nurse even grumpier. But your baby only gets one birthday. Ask for a nurse who likes to work with couples planning a natural birth (it’s actually a good idea to ask as soon as you get to the hospital). You and your baby are worth a little inconvenience for hospital staff!

Getting Her on Your Side

All of the steps above help you get your nurse on your side, which is where you really want her! Many nurses really do enjoy working with couples who are having a natural birth. Nurses can tell when you’re doing well with birthing and all its intensity. And nurses know that babies born naturally are more alert and ready to bond. They know that mothers who have a natural birth are able to get up and about easier, and have fewer postpartum complications.

A little work during pregnancy goes a long way – especially when you let your nurse know you appreciate her and value her as a member of your childbirth team.

Kristen is passionate about birth and babies, and mama of six. She writes at and loves helping moms have great pregnancies and healthy babies. Get more pregnancy and birth tips and a mini-birthing class series on her website.

Have you been able to work well with a nurse on your care team? Do you have other ideas for letting your nurse know you value her help as you give birth naturally?

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In just a few days to weeks I will be welcoming another baby into our home. As I was snuggling my “oldest” the other day I was realizing just how young he is. He will just be 4 (or nearly be four) when this baby comes. Not an unusual age for having two younger siblings as two years spacing seems pretty normal, but young all the same.

As I sit here writing my daughter is fussing over the prospect of being put to bed as Daddy sings to, and rocks, her. They are young. And they are both about to have another baby come. Now, do not get me wrong, I in no way feel “sorry” for them. Babies are a wonderful blessing to the entire family, they are also a major transition.

As big as a transition as I anticipate going from 2 to 3 will be for me, I wonder how big of a transition it will be for them having another little brother or sister. So, I am doing what I can to prepare them, and really our entire family for this new bundle of joy.

I am not sure how much the understand, but here are a few of the things I am doing.

Preparing Older Siblings For Baby

Choosing take home outfit together- I do not know if it was for every baby but I remember for the few weeks before my brother was born the bassinet being set up with a take home outfit sitting in it. To me that is the visual I get when thinking of being prepared for baby.

Mark and I have picked out special outfits for each kid. This will be the first “take home” one as the others were born at home, but it was still symbolic to me welcoming a new child.

This time we went to the store and picked out an outfit for a family. Honestly, we went at a bad time and shopping at a store that does not have carts with kid seats with two tired, hungry kids was not the best idea. But, a few days later when Christopher saw the outfit he helped pick out he said “that’s for baby!”. I knew it was worth it.

Having things out ready for baby- Did you know rocking cradle is a great toy? You can sit in it with your sibling and rock back and forth. You can pretend to go to sleep in it. You can put things in it. For these reasons, the cradle is out and ready for baby and has been for several weeks. I want the kids to know ahead of time there are some things that are just for baby.

There are other things, such as clothes, that are out and ready so I can have the chance to explain their waiting for baby.
Teaching and practicing the word “gentle”- Because… how many toddlers do you know know it? I practiced this a lot with Christopher, and need to get busy teaching it to Natalia. She LOVES on her baby dolls and she will sing to them (while rocking them upside down and poking their eyes).

Talking about the baby- We talk about baby a lot. For Natalia baby has been coming for nearly 1/3 of her life so I am sure she is sure it is not actually happening but Christopher really seems to understand. Natalia does say she is excited about baby though.

We also talk about how baby will need a LOT of attention after baby is born in hopes they will be a little more prepared for that.

Praying for baby- I have only remembered to suggest Christopher pray for baby once, but it was the sweetest thing. He thanked God for baby and put his hand on my belly and said “I love baby”.

Going to prenatal visits- I tell them we are going to make sure baby is healthy. They might care more about the box of toys, but I am still glad they get to come and experience it with me. Toys aside, Christopher loves to hear the heartbeat.

After Baby Is Born

Here are a few things I did that helped Christopher transition to being a big brother when Natalia was born.

Having him help- He is the big brother so I had him help in any little way I could think of. I believe that really helped.

Spending time with just him- Snuggles and book reading were the most common. Just a few minutes here and there sufficed.

Snuggling both of them at the same time.

Realizing he had not grown 20 times the size- A child can seem really small, but when a new baby comes along that kid looks HUGE. When I realized that it was my perspective not a physical change in Christopher things went a lot smoother.

Letting him hold her- This took careful supervision obviously. Not that he only did it when I let him. He tried to snuggle her many times on his own. That usually meant laying on her so I had to keep a very careful eye on him.

Preparing myself

I have been realizing how important it is to have my heart ready for this baby. I have been purposefully trying to think about how wonderful it will be to have a new baby instead of dwelling on the fact that I do not feel ready. Our freezers have no meals in them, most of babies clothes are still packed away, ect. ect.

I know being incredibly stressed will not help the transition of another little blessing. So, I have been trying to give it to God, and thank him for this precious little baby.  I believe this will be the single most important thing to helping our entire family prepare for this little baby.

What are some things you did to help prepare older siblings for a new baby?

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Photo from Young Living

Pregnancy and birth, while both miraculous and beautiful, can also be extremely uncomfortable for many women. Your bodies are experiencing exponential amounts of change: physically, hormonally and, in turn, emotionally. One of God’s greatest gifts that I now offer my doula clients for their births are 100% pure therapeutic-grade essential oils. Don’t be fooled. Essential oils are not just for aromoatherapy… they are for health and wellness… for mama and baby alike. They are truly the simplest form of comfort measures during labor, next to massage.

In my personal handy-dandy doula bag that I bring with me to each and every birth, essential oils are my big guns, my number one go-to, my essential tools. I don’t know how I ever went to births without them. Let me just explore the profound ways that essential oils can specifically affect your labor and how many mamas before you have benefited from them.

First off, it is KEY to choose an essential oil that you can ingest.

90% of essential oils that are sold in the United States as “pure” essential oil are fragrance-grade and diluted. (The FDA has determined that a product need contain only 5% of the ingredient on the label in order to use the word PURE.) These oils are found on the shelves of many health food stores and at online discount houses. They may be less expensive, but they will not be useful for healing. 

If you want oils for healing and not just aromatherapy… check the label. Does it say for external use only? Good RULE OF THUMB when shopping for essential oils: if you can’t eat it and if your child can’t eat it, don’t put it on your skin and certainly don’t inhale it.

 Essential oil solutions for LABOR:

Nausea

•  Peppermint on the tongue, 1 drop at a time
• Peppermint in water: I use this as a diluted sprizter which acts as an anti-nausea agent. Best during transition on a cloth for your face, forehead or chest. This can also be used to stimulate mom to pee if she’s having a hard time going by just simply dropping it into the toilet.
• Lemon or other Citrus EOs in water, 5 drops to a quart keep drinking all day long, purifies the lymph system
• Ningxia Red, 2 oz. a day

Early Labor (to halt labor)

•  Clary Sage 5-7 drops and/or Fennel
• Lavender, apply a few drops on the belly and wait and see (calming and relaxing)
• Peace & Calming Blend, apply on the heart and solar plexus, just 1 drop or diffuse

Encourage labor:

•  Jasmine and Clary Sage
• *Amount varies from case to case. Taking a drop of Clary Sage for example once every 15 minutes to an hour might do it.

*Use Jasmine only externally as a fragrant; don’t use it internally.

*Testimony: “I have personally used Clary Sage at multiple births which were either stalled or moving slower than normal. After each dose of Clary Sage used at the proper time, the mothers would have a big contraction with a lot of progress following it.” – Hailey Aliff, Doula & Student-Midwife

During Labor:

•  4 drops Helichrysum
• 4 drops Fennel
• 2 drops Peppermint
• 5 drops Ylang Ylang
• 3 drops Clary Sage
• 1/2 oz. V6 carrier oil

*Apply only after the labor starts.  Massage inside the ankles (vita-flex points), on little toes, little fingers and lower tummy and back.

•  Or Frankincense, applied diluted around vaginal opening.

During Labor (Diffusing Blend): Diffuse in birthing room  

•  40 drops Lavender
• 37 drops Frankincense
• 21 drops Ylang Ylang
• 20 Chamomile Roman

 During Labor (Wash Cloth Blend): use in a bowl of water, swish a washcloth and use to cool mom’s head and face.

•  10 drops Jasmine
• 5 drops Chamomile  Roman
• 5 drops Geranium
• 20 drops Lavender

Afterbirth Blend: use with a carrier oil to help expel placenta and tone the uterus

•  10 drops Geranium
• 15 drops Jasmine

Fear

•  Peace & Calming – diffuse during labor
• Lavender – add to bath water at birth or diffuse it in the room

Back Pain

•  Pan Away – on the area of pain, directly or diluted with a few drops V6 or vegetable oil
• Valor, on the area
• AromaSiez, on the area

Blood Pressure (If too low or too high during pregnancy or birthing)

•  AromaLife Blend, drop on the heart and inner wrist
• Clary Sage lowers BP if it is too high

Breech Babies

•  Try Myrrh applied to the belly button, several drops rubbed onto the belly, repeated application might be needed.
• Rose – heals emotional trauma plus is rejuvenative to the skin/tissue (also part of Trauma Life)
• Helichrysum – heals tissue trauma, stops bleeding (also in Trauma Life Blend!)
• Idaho Balsam Fir  – one time 10 drops into ‘OO” capsule taken internally to wean off pain medications after C-section
• Believe Blend (Frankincense, Idaho Balsam Fir and Rosewood):wound healing, diluted on the area
• Lavender – prevention of scaring, skin healing
• Trauma Life (Helichrysum, Lavender, Valerian, Sandalwood, Rose, Spruce, Geranium, Davana, Citrus hystrix) – covers a large terrain of application
• Peppermint – I used peppermint on a mama whose baby had just turned breech at 37 weeks pregnant. We prayed, applied peppermint to the top of her abdomen, then literally sat and WATCHED her baby turn inside of her head down!!

*Testimonial: “I read a testimonial by someone who had used peppermint oil on her abdomen to turn a baby breech (rear down) to vertex (head down). So I used it on two patients, and it worked on one and the other didn’t turn. But the one that didn’t turn even went to the hospital to have a version – where they manually turn the baby to vertex position – and it didn’t work wither. I will continue to use peppermint oil for first line treatment to turn breech babies.” – Katherine Grimes, C.N.M., R.N., M.S.N.

Dilation, if delayed

•  Clary Sage, use orally 1 drop every 15 minutes or 6 drops and see what happens over the next couple hours, then repeat if necessary.

 Essential oil solutions for POSTARTUM:

Breast infection/ ‘milk fever’/mastitis – if breast aren’t emptied completely or when milk ducts get clogged or if breast-feeding is stopped abruptly. Cold Compress up to hourly during the day with:

•  Geranium, 1drop
• Lavender, 1drop
• Rose, 2 drops

*In 1.5 pints cold water, dip washcloth into it, squeeze excess water out and apply on breast.

*Testimony: “I gave a mama suffering with mastitis the Gentle Baby blend and in less than 3 days she was cured!”

Breast infection + Fever

•  Same compress as before PLUS Eucalyptus globules foot bath, 5 drops added to ½ tsp sea salt and added to water

Lactation

•  Fennel oil 2 drops in honey water every two hours

After birth, anointing the baby

•  Frankincense – Apply on the whole body diluted as an ointment (also good on cord to prevent infection)

Trauma:

•   Trauma Life Blend (Helichrysum, Lavender, Valerian, Sandalwood, Rose, Spruce, Geranium, Davana, Citrus hystrix)

* Apply wherever the Trauma happened, head area etc. or simply on the crown and the feet right after birth.

*Testimonial: “As for me, I LOVED being able to use the Thieves blend diffused in the labor/delivery room at my midwife birthing center as we got there to clean the air. And we scrubbed the birthing tub with the Thieves Household Cleaner before I got in (NO CHEMICALS!). Then, we diffused Peace & Calming and also applied it to me on my chest, behind my ears, on my neck and under my nose. I was SO relaxed! I also had applied Fennel, Ylang Ylang and Clary Sage to my inner ankles (VitaFlex points) before I went to the birthing center to speed up labor… and it worked great! I had planned on diffusing the blend Valor and putting it on my chest and under my nose when I went into transition and was about to push to help me get a boosted sense of bravery and an “I can do it!” attitude, but I had been so relaxed that when it was time to push, things went so fast and I didn’t have time to use the Valor before baby Ethan was born!” – Sera Johnson, B.Mu

**To learn more about how oils can benefit you, your pregnancy, your baby, and your family read Debra Raybern N.D.’s, life-changing book Gentle Babies. Many more testimonials in this book!

**To learn how to build the essential labor & postpartum kit read HERE.

**To learn all the different uses for oils during your pregnancy read HERE.

How have you used essential oils in your labor?

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Comfort is the currency of doulas. It’s the value by which we measure everything in our profession. Unfortunately, there is no list of 10 clean-cut comfort measures that we can direct you to. The truth is, there are countless ways that individual women are made comfortable in labor. So instead, many doulas like myself ask ourselves what comfort measures  available will ultimately accomplish the following goals:

• provide the biggest benefit while adding the least amount of risk
• lessen time spent in labor
• create more normalcy
• provide the most overall comfort (in labor and the postpartum period)

It’s similar to how one would approach a problem like a stained shirt. You wouldn’t start with the harshest chemical available (which might ruin your shirt). You start with water, and see if that takes it out. If it doesn’t work then maybe you try a mild soap. Then some other basic and gentle things before bringing out the bleach if all else fails. Problem solving is a worthwhile skill to use in labor. The baby needs to come out- what’s the easiest and healthiest way to make that happen?

Speaking of water- using water in labor by showering or getting into the tub is a great relief to many women. Water helps relax the main muscles of the body so that contractions of the muscular uterus are more effective. It also carries very minimal risk. It can lessen time spent in labor since it is so conducive to relaxation and opening. Everyone has taken many dips into warm water in their lifetime, which means there is muscle memory at play; your body knows it’s time to relax when you get into a warm tub. It’s a normal thing. Relaxing and opening in the water. Pushing is also great in the water, because of the buoyancy you can easily get into positions like a squat. This will add to overall comfort, since better pushing position means easier pushing stage, which more often than not means an easier postpartum period (think less tearing and less stress on pelvic floor muscles).

Maybe here I should point out that, given the criteria I mentioned, a standard early epidural doesn’t usually top the list even though that’s what close to 90% of women choose as their main method of comfort in labor. Sometimes the benefits of an epidural do outweigh the risks. For instance, when a woman is just not able to relax her muscles anymore or if she desperately needs some sleep. But it doesn’t really ever meet the criteria of creating normalcy and it rarely provides the most comfort overall- when considering the importance of position in the second stage (pushing) and how that affects a woman’s postpartum experience.

Doulas love to make a low-stress, relaxing environment for you to feel safe in. Maybe that means laboring at home, drinking tea in your living room,  making cookies in your kitchen or listening to music in your bedroom as you stay distracted during much of early labor. Maybe walking your favorite route around your neighborhood. If you must be in the hospital during the earlier portions of labor, have people around you that you are familiar with, who trust birth, and who cause you to feel at ease in your own (possibly less than fully-clothed) skin.

There is an important purpose in this. When you are relaxed during labor, you can relax into  labor. Oxytocin, the main labor hormone, thrives on this! It’s the love hormone. The trust hormone. The most-awesome feel-good hormone in the world! (Well, if you ask a doula like me, anyway).  Maybe you have heard it said, “labor is shy”. What they are trying to say is, if a mom feels out of her element and not very relaxed, then her oxytocin levels may not be able to get high enough to sustain a good pattern of active labor.

 Penny Skimpkin, a founder of DONA International (the doula organization that I am certified through) talks about the 3 “R’s” of labor- “relaxation, rhythm and ritual.” Often the things that brings the most comfort will be the things that aid the progression of labor. Staying sensitive to your body’s signals is a great way to figure out what is going to bring you the most comfort. That means taking care of yourself and responding to your most basic needs first- eat if you’re hungry! Sleep if you are tired! Insist on alone time if you need it. Above all, trust that you can listen and respond to what you need to bring the most comfort in labor.

For more reading on comfort measures, check out Penny Simpkins booklet on ratings of comfort measures

A doula can be an invaluable aid in discovering comfort measures that work for you. Check out DONA International to find a doula near you.

How did you stay comfortable in labor?

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By Nina, Contributing Writer

When I decided to switch to a home birth with my third child, I knew that I was going to have a water birth. Not only did I love the benefits I’d read about water birth, but I already looked to water for soothing the aches and pains that accompanied my pregnancies. Even if I wasn’t planning a water birth, I probably would have ended up in the water at some point during labor anyway.

If you’re intrigued by the idea of a water birth, there are a few things to keep in mind before you’re baby is born. Here are some tips and steps to take to ensure you’re prepared for your water birth:

1. Determine if it’s right for you

As a person who gravitates to water for comfort, a water birth was a natural choice for me. However, for some, that’s not the case. If you really don’t like the idea of a water birth, don’t plan for one. That may seem like an intuitive decision, but some women may feel pressured into having a water birth because their midwife thinks they’re so great. Or she might feel like she “should” because there are so many benefits. Remember, this is your birth. Do what feels right for you.

2. Find a childbirth professional who does water birth

If you’re giving birth at home or in a midwife-run birth center, this shouldn’t be a problem. Many midwives have been educated about the benefits of water in labor and childbirth and will happily accomodate your desire for a water birth.

If you’re giving birth in a hospital, you may have a little more difficulty. Some hospitals are now allowing water births, and if there’s one in your area, that would be a great choice to ensure you have the birth you want. However, if you can’t find a hospital that allows it, you can always labor at home in the water as long as possible before heading to the hospital or try laboring in the water there. Do your research well ahead of time. (And if the hospitals in your area don’t allow water birth, maybe it’s time to try to change those policies).

3. Gather supplies

If you’re doing a home water birth, you’ll have a few extra supplies to have on hand in addition to your birth kit:

• Birthing pool (this can be a fancy one, like a La Bassine, or an inflatable children’s pool)
• Pool liner (optional, but helps with clean up)
• Water thermometer
• Hose to fill the pool
• Pump to blow up the pool

4. Do a practice run

After you get your birth pool, it’s a good idea to do a practice run to see how it will work out. Maybe you’ll find that you need to move furniture for it to fit in the room where you want it. Or you might decide that you actually want it somewhere else. If your partner is comfortable filling it up ahead of time, it can cut down on some stress that may cause when you go into labor.

5. Have a fill & clean up plan

I don’t suggest filling it up all the way (unless you really want to soak in it), but try putting some water in to see if the sink you plan on using will work. Or to make sure you have all the hose you need. For our last water birth, my husband hooked a hose up to the water source for our washing machine. It was much easier than the adapting he needed to do to get the hose to fit our kitchen sink. This will also help you (and whoever will be with you in labor) figure out how to empty your pool.

6. Ambience

Have you ever noticed how animals give birth? They choose somewhere dark, quiet and warm. And for good reason. These elements are important during such an intimate, sacred experience. Ask your partner or doula to make sure the room you birth in is kept nice and warm, with the lights dimmed. Also ask that it stay as quiet as possible (and I suggest asking that no phones come out until after the placenta has been delivered).

7. Prepare, but be flexible

Educating yourself about all of your options is the best way to prepare for birth. I encourage you to attend a childbirth education class of some kind and learn about different positions and comfort measures you can use during labor. Knowing all of your options will also be helpful should everything not go as planned. You may go into labor and find that you don’t want to get in the pool after all. That’s ok. You’ll be prepared to try something else.

What was/has been helpful in preparing for your water birth?

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Clean water is so important.

We think that we have clean water, because we live in a developed country with all kinds of water treatment plants. But the thing is, our water today is often contaminated with heavy metals, chlorine (added deliberately), fluoride (added deliberately and no, not healthy), prescription drugs, run-off from farms containing pesticides and herbicides, and much more.

Our modern water treatment plants do not filter out these elements. They get rid of the standard bacteria that could make us sick, and they add a lot of chemicals (like the chlorine) to kill anything else. But they don’t remove all the other junk, and the chemicals added really aren’t safe for us, either.

There are lots of different filters on the market, but many of these don’t actually filter all of those things, either. Most filter only a couple common elements, and do not remove chlorine, fluoride, or prescription drugs.

Reverse osmosis filtering does remove basically everything, but it also strips the water of needed trace minerals. These trace minerals serve as electrolytes and water that doesn’t contain them often isn’t very hydrating.

My favorite solution, and the one I’ve used in my own kitchen for a few years now, is a Berkey water filter.

How is Berkey Different?

Berkey is actually capable of removing more than any other filtration system, without removing beneficial trace minerals!

It is safe enough to filter water from lakes or streams or water in foreign countries where it may not be so great. It can even remove red food coloring from the water, all without stripping the minerals! I have never done this test personally, but I know people who have, and it really works. It also does all this without any electricity, which means it works even if the power is out — great for emergencies, or even camping.

Read more about The Berkey Secret.

The website says this:

Berkey systems are far superior to other filtration systems because they remove viruses, harmful pathogenic bacteria, cysts and parasites as well as unhealthy chemical contaminates and impurities while leaving in the essential minerals your body needs. Berkey systems produce virtually the most healthful, clean and delicious water available.

I have had mine for over three years now so I know the difference between this and RO water, which we used to get. I can feel the difference when we’re at someone else’s house and I drink RO water again. It really isn’t the same at all.

Berkey’s filters are expensive — about $100 for a set of two (you need two at once). But, they last for about 6000 gallons of water, or about 3 – 5 years for an average family. Over time they are much cheaper than the type of filter you have to replace every couple of weeks.

The only real disadvantage is its size. It is rather large, and can be hard to find a place for it in your kitchen. We moved ours around and eventually found a place that works for us. If you have a tiny kitchen, this might be a problem for you. But the good part about it being large is that it holds a lot of water, and it is portable — so if you move or wish to take it on the road, it goes along easily.

United Environmental Solutions

UES is sponsoring this giveaway. I’ve been working with Dan (the owner) for several months now. He’s a great guy. I’ve had some questions about my Berkey and he’s always been quick to answer email and try to help me troubleshoot. He is always willing to help my readers, too, with any questions they may have about clean water, and to help them find the system that best fits their needs.

This is a small, family-owned business, so if you prefer to “buy local” you will be doing that with UES!

If you’re not sure if your water really needs filtered (or which filter would be best for you), they offer water testing by mail that costs only $5.

Want to Win?

One lucky winner is going to get a Big Berkey with 2 black filter elements! (Pictured at the top.)

Giveaway entries must be on the Rafflecopter below to count. Open to U.S. residents, 18 years and older. This giveaway closes on Saturday night at midnight.

a Rafflecopter giveaway

Why do you most want to win a Berkey?

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Photo Credit: c r z via Compfight cc[/caption]

Editors Note: This post is brought to you by Sara of  A Joyful Mother. You will be seeing several guest posts throughout the next month as I adjust to life with a toddler and a newborn and get settled in our new home. 

Popularity of Breastfeeding

There are so many questions and decisions that go through a pregnant woman’s mind…especially with her first baby! Many mothers are choosing to breastfeed now, and it is encouraging to see the resurgence of breastfeeding in our society.

Breastfeeding isn’t always a raring success right from the get-go. Sometimes a mother and baby needs a little extra support and help. It is best to prepare for a breastfeeding relationship before your baby is born to ensure a better start.

There are many checklists to check off as it gets closer to the day your baby is born. But be sure to keep up with preparing to breastfeed as a high priority: it will help both your health and well-being, and your baby’s!

5 Steps to Prepare Before Baby is Born

1) Mental Preparation

I have met so many women who say they want to breastfeed…but it is apparent that they are still on the fence about it. In every instance I have seen, these same women end up quitting early and giving their babies formula. I have no right to judge them or their decisions! However, I believe mental preparation is highest on the list of preparing for a successful breastfeeding relationship.

You need to believe wholeheartedly that breastfeeding is the best nutrition you can give your child. You need to believe strongly that you can do this! You need to have faith that all will be well.

Do not let your mind say that “there is always formula if this doesn’t work out.” There are few cases in which breastfeeding doesn’t work well, but if that is the route your mind takes…it will be that much easier to go there. Keep positive, believe in your body, and believe in your baby.

2) Build Supportive Relationships

I am not sure I could have nursed my son for as long as I did without the support of nursing women around me.

Find friends who are nursing and have “playdates.” Find friends who have nursed children in the past and ask them questions. 9 times out of 10 they will be more than happy to answer questions. Join groups online for crunchy or attachment parenting and see if there are women who want to support you! Real-life groups will be most beneficial, but the internet is also a great tool!

One of the most important things you can do is find a local Le Leche League group that meets regularly. Le Leche League is America’s leading breastfeeding support group and most towns and areas have regularly set-up meetings in libraries, meeting rooms and even homes! These groups are usually very laid-back, informational and extremely supportive. I deeply encourage you to look into an LLL group near you. You can find a local LLL group by going to the Le Leche League homepage (www.llli.org), choosing “United States of America” for your country (or other appropriate country) and choosing your State.

3) Learn to Boost Supply

Before your baby is born, it is important to stock up on herbs that help a breastfeeding mother’s supply, like fenugreek. Learn about herbs and how to prepare them, and buy a little of each to have on hand.

Herbs tend to be highly nourishing and helpful. It is worth looking into!

It would also be beneficial to look into foods that are said to boost milk supply, like oatmeal. There are even recipes for “lactation cookies” out there on the internet! Find recipes like these and keep on hand for after baby is born. Help for boosting supply isn’t always needed, but it can’t hurt to be prepared!

4) Preparing Your Diet

Despite what people may think, diet plays a big role in the success of breastfeeding.Before you give birth, really consider what you want to be eating while nursing your babe.

Your breastmilk will compose of 50% saturated fats…it is important to supply yourself with many healthy fats to eat (coconut oil, grassfed butter, grassfed cheeses and whole fat dairy) for both your health and your baby’s milk! Homemade ice creams are also very nourishing and a great, quick treat kept in the freezer! It is likewise highly important to eat a lot of protein every day.

There are many styles of diet, but the most important thing you can focus on is eating real, whole foods and eating often! So many women feel the need to diet and lose weight, but all that really does is cut back the nourishment to your own body. Your baby will get the best your body has to offer: don’t sell yourself short.

Nourish both yourself and you baby. Do not count calories while breastfeeding!! As long as you are eating unprocessed foods that feel good to eat, you really can’t go wrong, and you really won’t gain any weight. Eat as much as you are hungry for, and as often as you please. Don’t overeat, but eat to satisfy. Breastfeeding will naturally help you lose weight.

Keep good food in your home: roasted whole chickens are easy to prepare and easy to snack off of. Slice cheese and keep in containers. Cut up carrots and cucumbers and keep in the fridge with a homemade ranch dip made with full-fat sour cream. Watermelons and fruits and easy-peel oranges are good to have. I would often snack on nuts and nut-butters as well while I was nursing my son.

Before your baby is born, make a list of meals and snacks that are unprocessed and that you could make an keep easily. Keep this list handy for the next few months!

5) Preparing Your Home

You may already be preparing baby’s bed and play places and diaper changing areas. Do not forget to prepare a place to nurse baby! A comfortable chair or couch, rocking chair or bed! In this place, have many pillows, tv remote, nipple cream, magazines or books, and a small table to hold snacks and water/beverages. A centralized location to nurse that holds all your important supplies is so important…in the early days as well as later on!

When you nurse your baby, be prepared to lift up your feet and relax…every time! Baby won’t nurse well if you are tense or stressed. Make it a relaxing place with cool breezes…a private place where you can be skin-to-skin, and where everything you need is there, and a place where you will both feel calm and at home.

Before baby is born, purchase or find large glass containers or mason jars to keep water at this nursing place. It will lessen the refills if you can keep a few jars/bottles there, and will help you monitor how much water you are drinking.

A wonderful rule to follow is to drink a glass of water every time baby nurses. Do this for as long as you nurse the child…do not stop when the baby gets older!

Final Thoughts

Breastfeeding isn’t always guaranteed to be a road without a few bumps. If you are prepared ahead of time, you can lessen the load if problems do arise, and are more likely to succeed at nursing your baby for a long time. Blessings to you and your little one!

Sara of A Joyful Mother is a follower of Christ, married to a strong man with a leader’s soul, and Mama of a sweet little boy who is more like his Daddy every day. Sara is passionate about natural health and the vibrancy it brings, the powerful role of the stay at home Mama, Christianity, herbs, real food in all its deliciousness, and natural birth. You can find her at her blog writing about abiding in the home with joy (Psalm 113:9) and finding fulfillment in the little things Mamas do every day.

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Our Baby Boy arrived on April 16th and a whole new cycle of nursing began in my life. I nursed Miss Moo with great difficulty and Miss Roo with much more support and ease. This time at bat,  I entered this game with an arsenal of knowledge, coming at it out of a home birth rather than a hospital birth, and freshly encapsulated placenta pills in my system less than 12 hours after birth. It took a few weeks to establish a nursing routine on his lead, but we finally have it under control and our own rhythm. So, here’s a little glance at what a day looks like for us right around the 6 week mark.

A Look at Our Day

7 – 8 am: Baby Boy starts to stir from sleeping next to me (we end up co-sleeping) and we get up to change his diaper and start the day.

8:30 am: First awake nursing session of the day. We nurse on each side for about 20 minutes. I try to drink coconut water and eat something after this session so time doesn’t slip up on me and it’s the afternoon before I eat. Remember to eat and hydrate. It’s CRITICAL.

9 – 11 am: Baby Boy is awake and alert. He watches fans and lights, coos and talks, smiles at me and his sisters, spends some time in the swing, “plays” with his sisters as they hold up toys for him, and enjoys looking around at everyone.

11:30 am: Baby Boy gets hungry and will nurse again- either 30 minutes on one side or 20 minutes on each. He takes the lead here and we follow a baby led philosophy in our home. Sometimes he will fall asleep nursing and others he’ll doze and wake up for one more session. I grab a bite to eat with the girls after this session and before nap.

12:45 – 1 pm: Nap time for the house. Baby Boy and I lay down and nurse on each side. He falls asleep somewhere after the 1:45 mark and will sleep for a 2-3 hours block. SLEEP WHEN THE BABY SLEEPS. I am terrible at this still but much better than in the past. A rested Mama means an easier nursing relationship.

4 pm: Everyone is up from naps and the cluster feeding begins. It scared me with Moo. It appeared again with Roo. Baby Boy also inherited this feeding pattern. From about 4pm until 7- 7:30 pm he nurses for 15-20 minutes every 20-30 minutes. This feeding pattern is completely normal and will slow down as he ages. We use a Moby so that I can attempt to cook dinner, keep a bouncy by the dining room table, and do a lot of meals that involve steamed vegetables, crock pots, and baking to complete the meal.

7:30-8 pm: Baby Boy takes another “nap”. This nap lasts anywhere from 1-3 hours. I usually grab a snack, shower, etc. during this nap because I know once he’s up we’ll nurse until bedtime.

10:30-11 pm: Baby Boy wakes, nurses each side, talks and coos for about and hour, and then nurses to sleep.

12-1 am: We move him to the bassinet by our bed. He then sleeps for 3 – 4 hours. 

4-5 am: Baby Boy wakes, gets a diaper, and moves to our bed to nurse. He wakes every 45 minutes to an hour to eat and we rotate sides until he wakes up for the day between 7 and 8 am.

This schedule certainly isn’t set in stone and can vary by an hour or two, but we are falling into a familiar pattern. It might happen for you before or after the 6 week mark, each baby and nursing experience is different. But do realize that babies eat more as they get bigger and your supply will change to accomodate that increase in need. Cluster feeding is normal. Getting frustrated and overwhelmed is normal.

Try to remember to eat, hydrate, and sleep when you can. You’ll only be nursing your baby for a short while. You’ll want to enjoy it.

What do your days with a nursing newborn look like?

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