My BEST Tips for a NATURAL BIRTH (after having 3)

Let’s start here: having a natural or unmedicated birth does not need to be your goal. You are not a better mom, woman, or human if you go this route — but if it is something you feel called to do, I got you, girl.

After having three babies, I’ve learned so much — about myself, my body, and birth. And after three very different unmedicated experiences, I can confidently say: you are absolutely capable.

So, let’s dive into everything I did to prepare for a natural birth — mentally, physically, and practically. Some of this stuff is “hippie,” some of it is very logistical, but it’s all from my lived experience. Pick and choose what resonates with you.

Do the work ahead of time

If you truly want to have an unmedicated/ natural birth, you have to do the work ahead of time. It is a marathon. You cannot skip the prep and be successful.

Granted, I guess there's a few rare people who jump in and do a marathon with no training, but most people don't.

And even when you do the prep (especially mindset work), you still have to go into it with a tough mindset.

Pregnancy

There are a few items I highly recommend to prep your body for natural labor.

LMNT: During pregnancy and postpartum, my muscles like lock up and cramp. The only thing I have found that really helps is electrolytes. A lot of the well known brands have a tonnn of sugar in them. Which is why I love LMNT. Amazing for pregnancy, if you're breastfeeding (it's so hard to stay hydrated), working out, etc. Plus. they have a ton of great flavors – my favorites are the citrus and grapefruit & my husband loves the orange and the raspberry. They even have a chocolate one if that's your thing! (If you're interested and use this link to buy, you'll get a free sample pack with any purchase).

Medjool dates: Starting at 36 weeks, the advice is to eat 6 medjool dates a day (available at most grocery stores or you can even buy them on Amazon). At first I was disgusted by them because I thought they looked like little cockroaches but they are actually very good and you can use them a ton of different ways. You can use them in protein bars, smoothies, date bark, and lots of other things.

Red raspberry leaf tea: This helps “tone” the uterus. It’s subtle, but many mamas swear by it (myself included). I sipped it almost daily in the third trimester. Your average OB might shrug it off, but it’s a staple in natural birth prep circles for a reason.

Probiotics: Gut health is everything in pregnancy. With all your organs getting smushed and digestion getting funky, probiotics helps keep things moving. I used LoveBug probiotics, and I think they're great. (Use code HEYSHAYLA for a discount if you try them!)

Perineal Stretching: Some people swear by applying coconut oil and gently stretching the perineum in the final weeks. Personally, I gave it a go… and then gave up. 😅 My midwife said there's no strong evidence it helps, and it just wasn’t for me. But if you’re curious, give it a shot (or maybe your partner wants to help).

Tangible Tips for a Natural Birth

Get your team on the same page – Your partner, your midwife, your doula… whoever you're going to have with you should be fully aligned with your birth plan and preferences. With my husband, I shared everything I was learning. Including how women have literally given birth in comas because your body knows what to do (true story!) and how fear /anxiety can close the cervix physically stop labor from progressing. He soaked it all up and became my birth advocate. If I trusted my provider and she said, “Hey, we need to give you Pitocin,” I knew she wasn’t taking that lightly. That trust is everything. I also loved my doctor so when I was in labor and she suggested something (like “we need to give you Pitocin”), I trusted that she wouldn’t offer it unless it was truly needed because she knew my goals and respected them.

Water therapy – Water is the MVP of natural pain relief. Showers, bathtubs, birthing pools…all great options! With baby #1, I labored in the tub but had to get out to deliver (wasn’t happy about that). For Baby #2, I had a full water birth and it. was. amazing!!! Then, with the third baby, the water was too hot and I never made it in…and he was born 5 minutes later. Regardless, I swear by water for pain management and even if you don’t want to deliver in the water, I recommend getting in the shower when contractions start. It’s soothing, grounding, and as a bonus, it gets you clean too.

Know your birth environment – I gave birth in a hospital all three times, because that’s where I felt most confident/comfortable. That’s the key: give birth where you feel safest, whether that’s a hospital, a birth center, or your living room floor.

Monitor (but don't over do it) – Some hospitals will push continuous monitoring. I requested intermittent monitoring so I could move around. As long as baby was doing well, they were okay with it. It's good to have information, but there is such thing as too much information, and I didn't want to be limited with being able to get up/move.

Trust the process (and gravity) – With baby #3, I was just walking laps around the room, using the toilet, pacing. I literally talked to my cervix: “Open up like a flower, girl!” Movement and gravity can work with your body…don’t underestimate how powerful that can be.

Fear of tearing? Totally normal (but not as bad as it sounds) – That was my biggest fear too. And here’s the truth: I tore with my first and third and I had no idea until after. That intense pressure you feel it your sign to slow down and breathe. It gives your body a chance to stretch naturally. And yes, if you poop while pushing — congrats, that means you’re pushing in the right spot!

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Postpartum Tips

Placenta encapsulation – I didn’t do it with my first, but I did with my second and third. And the difference was night and day. It helped regulate my hormones and energy postpartum. If you’re in Minnesota, I love How 2 Mom for encapsulation.

Delayed cord clamping – Let that cord turn white and stop pulsing. It gives baby up to 30% more blood. Most providers are on board with this now, but always double check ahead of time if it's something you want to do.

Preservative-free vitamin K – Ask your hospital ahead of time if they offer it — I had to specially request it.

3 Crucial Resources for Natural Birth

1. Ina May’s Guide to Childbirth – LOVE this book!!! The first half is filled with positive birth stories and the second half is packed with wisdom. Biggest takeaway? Clear your fear. Fear = tension = pain.

2. Expecting & Empowered – This is a week-by-week prenatal workout program created by a women’s health physical therapist and a nurse. It helped me strengthen my core and pelvic floor, which made a huge difference in how my body handled pregnancy and delivery. I also noticed a shorter pushing time because I was more connected to those muscles. The workouts kept me active without overdoing it. You just follow the plan and don’t have to think about what’s safe or not during each stage because a PT and nurse did all the work to make sure it is. They also offer a postpartum program, which I’ve loved too!. If you're interested, go to their website and use code HEYSHAYLA for a discount.

3. Hypnobabies – This is an actual hypnosis-based birth training course. It's audio tracks that walk you through how to let go of fear, reframe how you perceive pain, and helps you practice deep relaxation so that you’re ready when labor starts. I’ve used it during all three of my pregnancies, and it truly changed my birth experience. My contractions didn’t feel painful. They honestly felt like waves that I let pass over me because I was so calm and in the zone. It felt like magic. Here’s the exact course I took if you want to check it out.

You Got This

If you're dreaming of a natural birth, do the prep, trust your body, and surround yourself with a support tream. Don’t let fear (or someone else’s opinion) derail your confidence.

And if a natural birth isn't for you? That’s totally okay too. Birth is not about proving anything. It's about bringing your baby into the world in the way that feels safest and right for you.

Whatever route you go, you got this!