Creating a Relaxing Labor Room
We know oxytocin is the hormone responsible for uterine contractions, but did you know that it has also been shown to exert pain-relieving, anti-stress/anti-inflammatory and restorative effects, as well? ¹ Turns out, oxytocin both helps facilitate birth and helps us cope with the sensations of birth at the same time. Oxytocin is often released in response to decreased sympathetic or increased parasympathetic nervous tone¹, which means… in layman’s terms… we can’t be freaking out and also happily producing oxytocin in our birth room.
A review from freshman year health class:
Freaking out: activation of sympathetic nervous system, production of adrenaline, fight or flight mode.
Imagine laboring in the woods and a bear starts nosing around… our bodies produce adrenaline (which slows or inhibits the production of oxytocin²) so we can either fight this bear off or get the hell out of there to birth our baby someplace safe. Sometimes, fluorescent lights, shift change, beeping medical equipment, people offering to empty the trash, and so on…. feels, to our brains, a lot like that bear.
Not freaking out (minimum standard here): activation of parasympathetic nervous system, production of feel good hormones like oxytocin, relaxed response.
Our goal during childbirth, regardless of whether we’re saying yes to pain meds, should be to create a space that encourages relaxation. One, because yes, that’s how we’ll produce more oxytocin, but also because relaxation techniques lower pain intensity in childbirth, too.³ Feeling relaxed also leads to slowed respiration, which leads to the continued activation of the parasympathetic nervous system, which leads to a sense of security, which leads to more relaxation, which leads to slowed respiration, and the cycle repeats (barring any bears popping in).
So how do we create a space that feels soothing and calm and best lends itself to your birth vision, in the midst of a sterile, stiff hospital setting?
1. Turn the lights off. If it’s the middle of the day, draw the shades. Hang twinkle lights to create more ambient lighting. *Use command hooks for any hanging needs. Skip anything that requires an outlet.
2. Control the vibes. Music is my favorite way to drown out IV’s beeping, the sad little duhn duhhhhnn of a blood pressure completed, and all the other sounds from outside your door. Plus, it’s common knowledge that the right music makes people feel better. Create a playlist that has chill vibes (or if you’re like me, is mostly Cardi B) and bring a bluetooth speaker that is water proof (we’re taking this guy with us everywhere) and has a long battery life. Need to go even more inward? Pack your AirPods.
3. Diffusing oils. I’m not an aromatherapist, but I do love my Pura and know that when it smells good in my space, I feel better. If you’re into essential oils, bring a diffuser and a couple of oils for your room. Some favorites of our clients have been lavender, vanilla, and orange/citrus. Peppermint can be smelled as needed for nausea. *Use and purchase oils at your own risk… may be worth consulting an aromatherapist, especially if planning to apply oils to skin.
4. Affirmations/Mantras. Hang or display affirmation cards in your space. Repeating these affirmations to yourself can do wonders for inhibiting adrenaline production and increasing relaxation. Don’t bring any that don’t resonate with you… we don’t want to be weirded out when we’re trying to not freak out.
5. Create a cozy sleep space. Even if you’re not planning an epidural nap for your birth, having sleep essentials on hand can be really helpful. Definitely bring a side-sleeper sleep mask, and if you’re willing to get it messy… your favorite pillow and a cozy blanket.
6. Bring the massage tools. Touch massage boosts oxytocin production⁴, especially when done skin-to-skin. I do like a classic palm massager, and especially love helping clients relax with a scalp massage. And even though the hospital has heat packs, go ahead and pack the gel bead heating packs, too. I love that these can be microwaved over and over again, they feel a little nicer on the skin than the crinkly disposable ones at the hospital, can be totally submerged to wash, and have a little strap so those of us holding them to your lower back don’t drop them on occasion.
The Birth Cave: Maybe twinkle lights, affirmation cards, and a diffuser feel too woo for you… try just creating The Birth Cave instead. Bright bathroom lights are for tweezing errant chin hairs and shaving the backs of your knees… definitely not for childbirth. Keep those lights off (seriously, don’t turn them on unless your water just broke and we’re checking for meconium, and even then, turn them right back off), and line the vanity and shower with flameless candles. Don’t worry about these guys getting wet or gross, we’re just going to toss them before you head home or to your postpartum room (so also, don’t spend a bunch of money on these, either). Your bathroom is now a place you can go to that is dark (yay! oxytocin), intimate (oh hi, oxytocin, we meet again), and feels safe (no bears are just walking in to the bathroom… usually). The Birth Cave is a place you can go when you’re feeling particularly vulnerable, need a moment out of the daylight, or want to escape the hospital vibes for a moment. Bonus: The Birth Cave also boasts access to the toilet and shower, two of my favorite places for laboring.
Don’t feel like sifting through Amazon for which candles or heat packs to buy? Click here to download our Buying Guide complete with links to every one of our favorite labor room must haves.
