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The ultimate birth and delivery tips and tricks
61
items I wish I knew half of what I know now, when I was pregnant for the first time.
Sections
5
PREGNANCY TIPS AND TRICKS
LABOR TIPS AND TRICKS TO HELP.
Things Every First-Time Mum Should Know
FREE BABY ITEMS AND SAMPLES YOU CAN GET IN AUSTRALIA
LABOUR AND DELIVERY MUST HAVES
PREGNANCY TIPS AND TRICKS
Both of my babies ended up coming fairly quickly and I had minimal tearing.
Can I prove the dates — or ANY of the things I did — caused that? Absolutely not. There are so many factors that affect how labour and birth go.
But personally, knowing the...
You’ll hear “GO FOR A WALK, IT’LL PUT YOU INTO LABOUR!” constantly towards the end of pregnancy
Walking isn’t a guaranteed way to start labour, but that doesn’t mean it’s useless!
Being upright and moving allows gravity to help baby move down into...
The effect of walking during late pregnancy.
I genuinely LOVE a birth ball for pregnancy and labour and would recommend having one ready before your due date.
It won’t induce labour on its own, but that doesn’t mean sitting and bouncing on one is pointless!
Sitting upright on the ball, gently...
Does an exercise ball help induce labour
🍯 DATES — DO THEY ACTUALLY HELP WITH LABOUR?
You’ve probably heard “eat 6 dates a day and you’ll have an easier labour!” There is actually some research behind this one — but they’re not a magic labour inducer.
Studies looking at eating dates duri...
DATES DURING PREGNANCY
This is another one I tried with both of my pregnancies because it’s talked about CONSTANTLY when it comes to preparing for labour
WHAT PEOPLE SAY IT’S MEANT TO DO: Raspberry leaf is traditionally believed to help “tone” or prepare the uterus, maki...
What's the evidence for raspberry leaf tea?
This one actually has some science behind why people think it might work.
Semen contains prostaglandins, which are substances involved in softening/ripening the cervix, while orgasm and sexual stimulation can trigger oxytocin release and uterine con...
Can Having Sex Induce Labor?
This one is a little different from things like spicy food or bouncing on a ball because there is a real biological reason it could affect labour.
Stimulating the nipples can cause your body to release oxytocin — the same hormone involved in produci...
Nipple Stimulation to Induce Labor: How Does It Work?
This is probably one of the better-supported things you can do before birth.its my secret tip
From around 34–35 weeks, gently massaging/stretching the perineum can prepare the tissue for the stretching sensation of birth. it can reduce perineal tra...
How to do perineal massage: a step-by-step guide
Learn what early labour feels like so you don’t panic over every cramp or tightening.
Practice slow breathing NOW — it’s much easier to use during contractions if you’ve already practised it.
Understand contraction “waves” — they build, peak and then...
Mental Preparation is (HUGE)
This is definitely worth learning early because there were foods I never would have thought twice about before pregnancy
The main reasons certain foods are avoided are Listeria, Salmonella, toxoplasmosis, mercury and food poisoning. Pregnancy chang...
Pregnancy: Foods and drinks to avoid during pregnancy
This is one I had no idea about!
Cat poo and contaminated soil can contain a parasite called Toxoplasma gondii, which causes toxoplasmosis. If you become infected for the first time during pregnancy, the infection can sometimes pass to bub and cause...
Cat Litter and soil is not Safe During Pregnancy? Toxoplasmosis ...
🛁 HOT TUBS, SPAS + SAUNAS
The problem isn’t hot water touching your belly — it’s your core body temperature getting too high.
Significant overheating, particularly during early pregnancy, is something we want to avoid.
MY ADVICE: don’t panic abou...
Hot Tubs & Pregnancy: Safety Limits & Risks | APA
One thing pregnancy taught me is that “you can buy it without a prescription” does NOT automatically mean “safe during pregnancy.”
Some medicines aren’t recommended at particular stages of pregnancy or may need different doses.
That includes medici...
Medications to Avoid While Pregnant
RETINOL + RETINOID SKINCARE
Check your skincare when you find out you’re pregnant!
Retinoids are related to vitamin A. Oral retinoids are known to cause serious birth defects, and topical retinoids such as retinol/tretinoin/adapalene are generally ...
Put down the retinol! What skin care is safe (and what's not) ...
I remember seeing lists online that basically made it sound like pregnant women aren’t allowed to clean anything
That’s not true.
Most everyday household cleaning products can generally be used according to their instructions.
MY ADVICE: open win...
Cleaning and Pregnancy
Another myth I think scares people unnecessarily is:
“Don’t exercise — you’ll hurt the baby.”
For most people with an uncomplicated pregnancy, staying physically active is actually recommended.
Exercise can help maintain fitness and strength and c...
Exercise during pregnancy
THIS is something I really recommend learning before labour.
Not because doing three hip circles is magically going to make your waters break — but because labour often involves movement and changing positions.
Practising them beforehand means you’...
Yoga in Pregnancy: Benefits and Safety Guidelines
Honestly 32 weeks is the recommended time to back that bag cause god forbid you do go into labour the last thing you want to be doing is rushing around making sure you didn’t forget anything.
When to pack the bag
LABOR TIPS AND TRICKS TO HELP.
Things to help labour and delivery
🫁 Open-Glottis Pushing
Think of it as pushing while breathing out instead of taking a huge breath and holding it for a long count. It can feel more natural and allows you to breathe when your body tells you to.
1. Wait for the contraction and/or u...
Best Tips for Pushing During Labor: Open Glottis
This is something I REALLY recommend knowing before labour — you don’t have to spend the whole time lying flat on your back!
Moving and changing positions can help you feel more comfortable and may also help labour progress.
🤍 Helps bub descend — ...
Why Movement matters during labour
WARM COMPRESS WHILE PUSHING
When baby’s head is stretching the perineum, your midwife can hold a warm wet compress against the perineum.
There’s evidence this can reduce the risk of severe third- and fourth-degree tears.
MY ADVICE: ask your midwif...
Warm perineal compress in labour - protecting your perineum
If you’re thinking about using gas during labour, learn how to actually use it BEFORE you’re having contractions . I found knowing what it was supposed to do and when to start breathing it made much more sense than just being handed a mouthpiece duri...
laughing gas for pain relief during labor, ...
This sounds SO simple, but it’s something I really recommend remembering during labour.
When a contraction hits, your instinct can be to clench your jaw, scrunch your face, lift your shoulders and make fists. That means you’re using extra energy ten...
How releasing jaw tension prepares your pelvis for labour ...
MY ADVICE: Don’t think “How am I going to survive hours of this?!” Think about ONE contraction at a time.
A contraction is like a wave:
🌊 Starts → builds → PEAKS → comes back down → BREAK
As soon as you feel it starting, focus on slow, steady bre...
Contraction Breathing you are riding a wave
This was one of the simplest labour tips that made SO much sense to me — work WITH gravity when you can!
Staying upright during labour — walking, standing, swaying, kneeling, sitting on a birth ball or using supported squats — allows gravity to assi...
Help Your Body Work with Gravity
This can feel AMAZING during contractions, especially if you’re getting lots of pressure or pain through your lower back.
Counter-pressure basically means your partner uses firm, steady pressure on your lower back, sacrum or around your hips during ...
Counter Pressure During Labor: How It Works + 3 ...
This is such a simple one, but warm water and heat can be AMAZING during labour, especially if you’re feeling contractions through your lower back.
Warmth can help your muscles relax, reduce tension and make contractions easier to cope with. Warm-wa...
Labour and birth using heat or water
This sounds like such a random little tip, but don’t forget to wee during labour!
As labour gets more intense, going to the toilet is probably the LAST thing you’ll be thinking about. But a really full bladder can become uncomfortable and take up s...
Bladder care during labour and following birth
Especially good if you’re getting lots of lower-back discomfort. Having warmth on your back can feel amazing while you’re breathing through contractions, and heat is one of the non-medication comfort measures commonly used for pain. Just check what y...
Heat packs
Cheap, tiny and SO handy if you get back labour. Your partner can roll or press it firmly into your lower back during contractions so they don’t absolutely destroy their hands trying to massage you for hours 😂 Lower-back massage and support are comm...
Massage Balls or even a tennis ball
Sounds random but hear me out! squeeze a comb in your hand during contractions as a distraction technique. It gives you another sensation to focus on when a contraction peaks. It isn’t medical pain relief and it won’t work for everyone, but it costs ...
Buy Labour & Birth Comb
If you want to use one, don’t leave it sitting in the bag until you’re desperate! TENS is generally something to try in early labour, and some women find it especially helpful for back pain. Even when it doesn’t completely take pain away, having some...
TENS Machines for Labour & Pregnancy
AMAZING for giving you different positions instead of feeling stuck lying in a hospital bed. You can sit, rock, circle your hips, lean over it or use it for support. Birth balls can help you stay mobile and may make contractions more comfortable. Ask...
Birth Balls - Spinning Babies
Face mist or cool washcloth 💦 — When you hit the stage where you feel sweaty, nauseous and like you’re approximately 1,000 degrees 😂 having your partner put a cold cloth on your forehead/neck or mist your face feels INCREDIBLE. Pack a couple of fac...
Cooling washcloths
Things Every First-Time Mum Should Know
Night-time breast milk naturally contains higher levels of melatonin, which may help support your baby’s sleep and developing day–night rhythm. 🌙🍼
Melatonin and breast milk: Why "night milk" is better for infant sleep
The postpartum hormone crash is INSANE and honestly something I don’t think you’re prepared for until you’ve actually experienced it. You might cry over absolutely NOTHING, then cry because you’re crying 😂. You can feel completely fine one minute an...
POSTPARTUM HORMONE CRASH IS REAL…..
This is probably one of the most important things I think every parent should learn about before bub arrives. SIDS is scary to think about and I know it can make you want to check they’re breathing every five seconds, but learning what actually reduc...
Safe sleep and (SIDS)
If you’re pregnant with your first baby and absolutely terrified of giving birth, I want you to read this. 🤍
Before I had my first, I think one of the scariest parts was simply not knowing what it was actually going to feel like. You hear everyone’...
How to Manage Anxiety About Childbirth
BABY CUES 👶🏼 — PLEASE RESEARCH THESE BEFORE BUB ARRIVES!
One of the biggest things I wish I understood properly before having a baby was baby cues. Babies obviously can’t tell you “I’m hungry”, “I’m tired”, “I’ve had enough” or “this is all gettin...
Baby cues
DAY VS NIGHT CONFUSION ☀️🌙
This is something I definitely think every first-time mum should know before bringing bub home, because it can save you wondering why on earth your newborn sleeps perfectly all day and then is wide awake ready to party at...
Newborn Day-Night Confusion
BABY SLEEP CYCLES 💤
This is something I WISH I understood before having a newborn because it explains SO many of those random noises and “wake-ups” during the night
Newborns are LOUD sleepers. Seriously, nobody warned me how much grunting, squirm...
Baby sleep cycles
Please learn about this before bub arrives — and get your partner to learn the signs too.
Postnatal anxiety (PPA) and depression (PPD) don’t always look like someone crying all day saying “I’m depressed.” You can still be feeding bub, changing nappi...
Baby Blues, PPD, PPA
HOW TO DRESS BABY FOR BED + THE TOG SYSTEM 🌡️
I genuinely think every first-time parent should understand this before the first night home, because I remember wondering “How am I supposed to know if my baby is too hot or too cold?!” 😂
Once you un...
TOG Rating Guide & Temperature Chart for Babies
Something I didn’t realise before having a baby is that there isn’t just ONE way to burp bub! 🍼
Definitely learn a few different positions before baby arrives because what works perfectly for one baby might do absolutely NOTHING for another 😂. And...
Burping techniques
Newborns can be SO gassy. Their digestive system is still maturing, they’re learning how to coordinate the muscles needed to poo and pass gas, and they can swallow air while feeding and crying. Sometimes you can literally see them grunting, going red...
How to Help Newborns with Gas - Children's Health
INFANT CHOKING & CPR 🚑 — PLEASE DO A COURSE
This is one of my BIGGEST pieces of advice before bub arrives. Do an infant CPR/first-aid course and get your partner to do one too. Hopefully you’ll never need it, but an emergency is not the time yo...
Infant Choking: How To Help
This is definitely something I’d learn about before bub arrives, especially if you’re planning to breastfeed. I had no idea how much the movement of a baby’s tongue can affect feeding until I started learning about it.
👅 WHAT ACTUALLY IS A TONGUE-T...
Tongue-ties in babies
THE FERBER METHOD / SLEEP TRAINING 🌙
This was a BIG one for me. I personally used the Ferber method and it was a game changer for us — eventually bub learnt how to fall asleep independently and resettle during the night.
BUT this is NOT for newbor...
The Ferber Method for Sleep Training
PLEASE learn about this before bub arrives because otherwise you can genuinely think “Why do they want boob AGAIN?! Am I not making enough milk?!”
Cluster feeding is when bub wants lots of feeds really close together — sometimes:
Feed → 20 minutes...
What Is Cluster Feeding?
PLEASE learn about this before bub arrives because this one can really test you.
I remember those evenings where bub had been fed, changed, burped, cuddled, wasn’t too hot or cold… and was STILL crying.
You start going through the checklist for th...
PURPLE CRYING OR THE WITCHING HOUR 😭
FREE BABY ITEMS AND SAMPLES YOU CAN GET IN AUSTRALIA
FREE BABY + POSTPARTUM SAMPLES TO GET
There are SO many freebies you can sign up for during pregnancy — definitely worth doing before buying full packs!
👶 Baby Freebies
BabyLove — Free Nappy Samples: Choose a size and have samples sent to you. Great...
How to Get Free Baby Stuff While Pregnant
LABOUR AND DELIVERY MUST HAVES
A mix of products that can make labour more comfortable, practical hospital must-haves and little things that are easy to forget about. These are the things I’ve used, loved or wish I’d known about before giving birth — all the little extras that can...
From one mum to another — bring a mattress topper! After my first birth, I knew this was coming with me for baby #2. My mum was an absolute lifesaver for getting me one because if giving birth and recovering isn’t uncomfortable enough, trying to slee...
Mattress Topper For Hospital Bed
LIP BALM 💋 — A LABOUR MUST-HAVE! I didn’t realise how dry my lips would get during labour, especially with all the heavy breathing. My mum was an absolute lifesaver and brought me some during my labour! Definitely pack one in your hospital bag — it’...
Medicated Lip Balm
SUCH an easy one to forget! Hospital power points can be in the most inconvenient places and sometimes nowhere near your bed. Labour can also go for hours, so the last thing you want is a dead phone when you’re trying to contact family, take photos o...
Extra long phone charger
Definitely get one with a straw! When you’re lying down, on your side, on a birth ball or in the middle of contractions, you’re not going to want to sit up every time you need a drink. Your partner can literally hold it up and give you sips between c...
Insulated drink bottle with a straw 🧊 —
PACK MORE THAN ONE because somehow hair ties always disappear 😂 Labour can get HOT and sweaty, and once your hair starts sticking to your face and neck it becomes the most annoying thing in the world. You’ll be so thankful you can chuck it all up an...
Hair Ties & Scrunchies
Labour rooms can feel so hot, especially once contractions get intense and you’ve been moving around for hours. A little rechargeable/pram fan can sit beside the bed, clip onto something or your partner can hold it directly on you. Such a small thing...
Momcozy 8000mAh Portable Stroller Fan
Pregnancy, labour and all the fluid shifts around birth can leave your legs and ankles feeling so swollen and heavy. Compression socks can help support circulation and reduce swelling, and they can be especially nice during a long labour or afterward...
Labor & Delivery Socks and Compression Socks
You do NOT want to be bending down trying to put proper shoes on during labour. Slides are so easy to slip on for walking around the hospital, going to the bathroom or showering. Plus you probably won’t want bare feet on hospital bathroom floors.
Good non slip comfortable slides
Hospital blankets can be thin, scratchy and just not very comfortable. Bring a soft blanket from home that you don’t mind potentially getting dirty. When you’re exhausted, cold or trying to rest between contractions, having something soft and familia...
Throw blankets
Small speaker/headphones 🎶 — Make yourself a labour playlist BEFOREHAND. Whether you want calming music, your favourite songs or white noise, it can help make the room feel much less clinical and give you something familiar to focus on. And if sudde...
Speakers - Buy Authentic Products at the Official JBL Shop
Hospital gowns suck but if you wear an outfit you want something with easy access for examinations/monitoring and skin-to-skin afterwards without fighting your way out of a tight outfit. This can be a great option
Labor & Delivery Gowns