A Holistic Approach To Labor Preparation

As with any major physical event, entering labor well-nourished and hydrated sets us up for stamina and strength.

Focus on whole nutrient-dense foods in the final weeks of pregnancy. Protein, healthy fats, and iron-rich foods such as eggs, grass-fed meats, leafy greens, and bone broth can support energy levels. Carbohydrates from starchy vegetables, fruits, and grains also play a vital role in fueling your body.

Staying hydrated is equally important. Herbal teas designed for pregnancy, especially those containing red raspberry leaf, are a great choice and are often used traditionally to help tone the uterus and support efficient contractions. Many women also find benefit in sipping broths, coconut water, or homemade electrolyte drinks like Labor-ade (my recipe contains a nourishing pregnancy tea with red raspberry leaf).

In many ways, birth begins in the brain. Oxytocin—the hormone responsible for contractions and connection—is highly sensitive to stress and environment. In contrast, high levels of adrenaline (the stress hormone) can stall labor, especially in early stages.

Supporting your nervous system with daily practices like deep breathing, guided meditation, journaling, or listening to positive birth affirmations can help foster emotional readiness and reduce fear. Even a simple routine of quiet reflection or visualizing your ideal birth environment can help your body prepare to surrender when the time comes.

Surround yourself with people who help you feel safe and respected. Talk through any lingering worries or fears with your birth team or partner, and give yourself permission to rest. It is in this calm, connected space that labor hormones flow most freely.

Many women experience a natural drive to “nest” in the final weeks of pregnancy. Beyond tidying and organizing, you may want to take some time to prepare and freeze nourishing postpartum meals, prepare perennial healing “padsicles,” or collect all the items to have on hand for sitz baths to soothe hemorrhoids or perennial soreness that may occur postpartum.

Once you’ve reached full term (defined as 39–41 weeks), you might start looking into ways to gently encourage labor. It’s important to note that none of the methods below can force labor to begin before your body is ready and that most are not supported by robust clinical evidence, but they have long been used in traditional and midwifery circles to support cervical readiness, relaxation, and fetal positioning.

Important: If you are at risk of preterm labor, have a history of early deliveries, or are experiencing complications, many of these techniques—especially those that may stimulate contractions—should be avoided unless specifically advised by your provider. These practices are intended only for those who are full term and cleared by their birth team.

There is some research suggesting that consuming six dates per day starting at 36–37 weeks may support cervical ripening, increase dilation, and potentially reduce the need for induction or augmentation (1). Dates contain fiber and prostaglandin-like compounds (1).

I like to use dates to make energy balls! Here is a recipe that can be modified to leave out the poo-motion (perhaps replacing it with Fertility Nourishment™).

Sitting upright on a birth ball and performing gentle hip circles or bouncing movements can help relax the pelvic muscles and support optimal fetal positioning. While this doesn’t directly induce labor, it may promote alignment and comfort, helping set the scene for labor to begin.

Curb walking (walking with one foot on the curb and one on the street) and stair climbing introduce gentle asymmetry into your gait, which may help open the pelvis and encourage baby to descend. Though anecdotal, this method is widely used by midwives to support engagement.

Evening primrose oil contains gamma-linolenic acid (GLA), which may help soften the cervix by supporting prostaglandin production. A 2023 meta-analysis of over 900 women found that evening primrose oil use—both orally and vaginally—significantly improved Bishop scores, a measure of cervical ripening. However, it did not shorten labor or consistently improve birth outcomes (2).

Though commonly used by midwives, evidence remains mixed, and some studies reported mild complications (3). Evening primrose oil should only be used after 37 weeks and under the guidance of a qualified provider.

Acupuncture has been shown in studies to support cervical ripening (4). Some acupressure points can be gently stimulated at home but acupuncture itself should be done by a licensed professional.

Pumping or manual nipple stimulation can release oxytocin, which may cause uterine contractions. Some research supports its use for cervical ripening and even induction (5,6), though it should be used cautiously and under guidance if there are any pregnancy complications.

Sexual intimacy can support labor preparation by increasing oxytocin levels. Even cuddling or affectionate touch can help activate the parasympathetic nervous system, promoting relaxation and readiness.

From my mama heart to yours, I want to gently offer some advice. It’s easy to feel like you need to do something to make labor happen—but often, the most powerful thing you can do is soften and trust. Birth isn’t always something we can control—but it is something we can support.

That said, I know that for some, there is a timeline—perhaps an induction date is on the calendar, or there are medical reasons to encourage labor to begin sooner rather than later. If that’s your situation, know this: you are an amazing parent. Labor timing isn’t always up to us, and your baby will be in your arms soon—whether labor begins spontaneously or with a little help.

Supporting the body at the end of pregnancy is deeply individual, but it often includes nourishing foods, proper hydration, emotional readiness, and gentle movement. Practices like drinking red raspberry leaf tea, using a birth ball, eating dates, and receiving acupuncture may help support cervical ripening and fetal positioning. These practices in particular are best used once you’re full term and under the guidance of a provider if complications are present.