Active birth is the embodiment of trusting and allowing Mother Nature to lead the way – moving through some or all of the stages of labor with positions, decisions and actions that follow the innate rhythms, urges and signals of your body. 

It entails physical activity like ambulatory labor (i.e. free to walk/move around) and upright childbirth (e.g. squatting, kneeling, hands + knees, etc.).  It means responding to the sensations of labor with rhythmic breathing and movements that help you feel confident, comforted, strong, resilient and empowered.  Active birth is achieved by using your chosen sources of physical, psychological, emotional and spiritual support at will and based on what feels the most natural for you – moment by moment, contraction by contraction.  It doesn’t necessarily mean medicine- or intervention-free.  The principles of active birth are rooted in our ancient human origins but have evolved with modern medicine.  You can implement them in any setting and under the care of any type of practitioner – from hospital to home; from midwife to obstetrician. 

All of the BodyWiseMama prenatal workouts for labor, birth and postpartum recovery align so perfectly with these principles, which inspired me to share what I’ve learned about active birth and how to put it into action.  Over the years, I’ve developed a prenatal strength training method in response to what my clients and students have reported being helpful and useful during “real life labor.”  I’ve historically relied on their anecdotal evidence to hone that method. Now, I’ve gone on to do more research on evidence-based practices in preparing the body and mind for the most natural birth experience possible.  Surprisingly, what I have learned has only reinforced or articulated what I’d already been teaching (and, at times, preaching!).  

Here’s what I’ve curated through my research as the essentials of a prenatal workout program to prepare for active labor, birth and postpartum recovery:

• • Grounding + Centering
  • Rhythmic Breathing in Response to Intense Sensation
  • Muscle Strengthening + Lengthening (i.e. eccentric or slow, steady + controlled)
  • Increasing Endurance through High Volume Total Body Workouts (i.e. lots of reps or time under tension)
  • Try a Variety of Positions throughout the Workout
  • Using Good Pain to Increase Presence (i.e. muscle burn and soreness)
  • Increasing the Mind-to-Muscle Connection (i.e. visualizing or focusing intently on the “push muscles”)
  • Invigorating Exercise → Endorphin Release → Relaxation + Pain Relief
  • Using Physical Challenges to build Confidence, Empowerment + Resilience

This edition of the BodyWiseMama Guide to Gearing Up is BOLD!  

I consider it “bold” to curate a guide for labor + birth because, across the board, delivering a baby is an amazingly variable and unpredictable experience on the path of motherhood.  When all is said and done, women “successfully” give birth in many different ways.  The following recommendations are intended to help you feel ready for navigating and responding to a multitude of variables (including how, where and with whose assistance you deliver) as you move towards giving birth.  Although we are not speaking directly to these variables so specifically or at length, please note that a lot of the recommendations here generally pertain to enduring early-to-active labor leading up to a vaginal birth.  If you are scheduled for or end up going in for a C-section, we’ve got you covered in terms of creating a pre-op foundation for post-op recovery and resiliency.  Please always check with your doctor, nurses, midwives, surgeon, etc. first before applying the tips in this guide.

All the products, services and practices below are not intended to be one-size-fits-all prescriptions.  They are, however, the most frequently recommended by real deal experts in their respective fields – from Western to Eastern Medicine, exercise to essential oils, and whole foods to homeopathy.  The five aspects of holistically gearing up for labor and birth included in this guide are:

Strength + Stamina

Nutrition + Energy

Bodywork + Relaxation

Acupuncture + Restoration

Essential Oils + Energetic Elevation

STRENGTH + STAMINA

Source: Kate Jesuele, MA, CPT, R-DMT, Certified Pre/Postnatal Fitness Instructor & Health Coach

Email: kate@bodywisemama.com  /  IG & FB: @bodywisemama

Giving birth is a literal labor of love – a sacred experience of divine feminine power.  I’d also like to add that it’s an athletic event.  As such, why not train the body and the brain for it?  I can’t tell you how many clients and students recount their birth story with anecdotal evidence that it is a total body workout (to say the least!) and that they rocked it.  Women who’ve trained with me throughout pregnancy report strong push muscle memory kicking in as well as confidently lifting and holding themselves up with feats of upper body strength while they push (think biceps curls, lat pulls and triceps dips… no kidding!).

When I say “train,” I am NOT talking about grueling, drill-sergeant-like workouts with a ‘no rest for the weary’ or ‘no pain no gain’ mentality.  On the contrary, I’m a proponent of practicing and preparing with strength, stamina and endurance exercises for the physical and mental demands that delivering a new life into this world will inevitably place on you.  If you’re trying to conceive or pregnant as you read this, I’ve no doubt you’re nodding your head because you already feel those demands of conceiving and carrying your baby.

In addition to reframing your prenatal workouts as training sessions for labor and birth, a lot of my fitness coaching leading up to baby’s b-day is focused on laying the foundation for a mindset of a professional athlete.  We can glean lots of inspiration and motivation from how athletes optimize their fitness for our endurance challenge of giving birth AND transitioning to new motherhood.  For example: current research suggests that focusing on high quality sleep AND exposure to sunlight in addition to nutrition and exercise are major league moves to elevating sports performance for professional and recreational athletes alike.

Whatever your labor and birth plans are, now is the time to focus on establishing the positive self-care habits of eating, training (preferably in sunshine!) and recovering like an athlete to move through delivery and into your postpartum recovery.

Here are five ways to transform prenatal workouts into highly specialized labor and birth training sessions.  One of the best pieces of advice that translates to a vaginal delivery is to practice a laser focused connection to the muscles you’re using as much as possible while you work out – especially your “push muscles.”  When I was studying to become a certified pre/postnatal fitness coach, I was taught to “push through the butt and the gut.”  Well, that’s not exactly true as it turns out.  But, here’s what actually helps: on each push, exhale to contract the diaphragm while relaxing the inner thigh muscles as much as possible.  If you’re within a few weeks of your due date, grab a buddy or your birth partner and try this exercise to pump up your push muscles, improve your posture, build trust and practice mindful breathing at the same time.  It’s one of the most efficient and fun labor training moves!

Are you scheduled for a C-section?  Please keep in mind that all of the BodyWiseMama methods of training for labor and birth apply to you as well!  Your prenatal workouts will build a foundation of total body strength and resiliency for your post-op recovery.

For a limited time only, enjoy a free 45-minute virtual coaching session with Kate for tailor-made recommendations to prepare and pump up for your unique abor and birth!  Click HERE to schedule.

• • Pedialyte
  • Coconut water
  • Electrolyte water
  • Broth
  • Popsicles
  • If you are unable to drink fluid, you can ask for an IV fluid bag which contains sugar, salt and other electrolytes.

• • Trail mix
  • Tuna or salmon packets (they may need to eat these in the hallway)
  • Peanut butter crackers
  • Dry roasted chickpeas (try a pre-made brand like Bienna)
  • Fruit cups packed in water
  • Water Bottles”

• Gain a deeper understanding of the labor process that includes: the stages of labor, variations during this process, signs of progression and stalling/slowing down.
• Learn comfort and relaxation techniques that include: supportive positioning for each stage of labor and ways to help with optimal fetal positioning; massage and counter pressure to reduce stress and discomfort; breath-work to use during contractions; and gain an overall understanding of the mind/body connection.
• Discuss how to become your own birth advocate by: learning way to express your individual goals, understanding how to make informed decisions during your labor including if presented with unexpected obstacles/interventions, and ways to create a positive, supportive birthing environment.

Are you local to South Jersey?  Save 10% off your first massage with Carrie in preparation for baby’s b-day when you mention the BodyWiseMama Guide to Gearing Up for Labor + Birth!

ACUPUNCTURE + RESTORATION

Source: Caroline Grace Ashurst, M.Ac., Dipl.Ac., Founder of Restorative Harmony Acupuncture

Email: restorativeharmony@gmail.com   /   Social: @restorativeharmony

“Oftentimes, mamas-to-be are busy working until they literally go into labor because they want to bank as much time off as possible for their postpartum period with their new baby. I get that in our culture we are unfortunately practically forced to plan our lives this way, and it is the mothers who pay the most for the imposition that our cultural values and work ethic place on families (I can go on and on and on about this!)  This last “push” before the birth itself can be extremely stressful and exhausting for a full term mama, and all of the stress leading up to it can really inhibit a timely and easeful labor.

In Chinese medicine, the Liver and Kidneys both take the energetic hit for this modern day conundrum. I highly recommend weekly treatments 6 weeks leading up to the estimated due date, but because of this need to “grind it” until the end of term, I cannot recommend it enough. These end of term treatments balance the Liver and Kidneys, help ripen the cervix, improve blood flow, and clear energetic and emotional blocks from stress that often accompanies this last home stretch before the baby arrives.  Sometimes these appointments are the ~only~ time a mama gets to rest and relax during these last precious days.

As for acupuncture administered during labor itself, there is actually a program in a New York City hospital that treats laboring womxn with acupuncture because of its incredible ability to advance labor more safely and efficiently, and to help mitigate labor intensity. I do not offer acupuncture during labor, however I love treating pregnant womxn in my practice, so please come see me!  If you are intrigued by the concept of acupuncture during labor, you can actually utilize the incredible benefits of acupuncture points during labor by having your labor partner use them as pressure points!  It is a massage technique that is very easy to integrate. Here is a wonderful free guide for acupressure during labor by Debra Betts that I’ve made available to you on my website.

My second suggestion for Labor + Birth is to do.your.research.  I will always support a womxn’s choice 100% of the time in my practice, and I will try to educate her on best practices out there and share all of the great resources I have come to accumulate over the years. If you are interested in natural birth (or at least vaginal), you can gauge whether a hospital/institution truly supports vaginal birth by looking at the hospital’s cesarean rates: they will tell you a lot about their intention to support you if that is your choice in your birthing plan.

In general, I think it is pretty common for acupuncturists who are familiar with the labor and birthing process to personally recommend the midwifery model.

Midwifery sees birth as a natural human process that doesn’t innately need interventions; obstetricians see birth as an emergency that requires intervention. That philosophical difference alone speaks volumes.  Again, do your research and do what feels RIGHT for YOU.  Ask doctors and midwives if they really do support your birth vision and will do everything in their power to accommodate it. REALLY listen with your GUT to their response.  Make appointments with a few different practices to see what feels like a good fit. There’s no reason you only have to pick one and go with that!

If midwifery care interests you and you’re unfamiliar, I recommend Lifecycle Woman Care in Bryn Mawr. They have a South Philly outpost for appointments as well. In addition to their prenatal and labor and delivery care, they also offer “well womxn” visits and are capable of writing prescriptions and doing most of the same testing and labs as Ob’s. You can establish yourself there well before you plan on conceiving, or make an appointment to find out if the midwifery care model may resonate with your needs after you have conceived.

The bottom line is, advocate for yourself. Don’t give your power away because of fear, uncertainty, or not being educated. You should be spending your hard earned money on practitioners that you feel exceedingly good about!”

Start your 6-week cycle of pre-birth acunpuncture with Caroline HERE and save 10% on your first session when you mention the BodyWiseMama Guide to Gearing Up for Labor + Birth!