Making a noise
Make some noise! It is well known that making a noise is an effective form of pain relief. 
 

Being Assertive - Making Decisions
When making decisions, ask
What are the   Benefits?
What are the   Risks?
What do my     Instincts tell me?
What are the   Alternatives?
What if we do  Nothing for a while?

Use the acronym BRIAN (or BRAIN).

The birth space
To make your birth space your own and make it as comfortable as possible you might wish to take your own pillow(s), blanket(s), music, drinks and snacks. It might also help to change & adjust the lighting in the room or the room temperature. You may also ask for equipment e.g. birth ball.

Complementary therapies
There are many types of complementary therapies available:
Acupuncture, aromatherapy (available in most birth units) homeopathy, massage, self-hypnosis and yoga.

Movement and positions
Use gravity to help you during labour and birth. Also, empty your bladder hourly. Both, being upright and an empty bladder maximises your body’s ability to give birth.
 
Movement, like walking or a good wiggle may help speed up labour.
 

Choosing a birth partner
It is important to have the right person / people with you during labour and birth. Birth partners can be more important than pain relief.
When choosing your birth partner(s) think about:
Þ Who calms you down when your are anxious?
Þ Who has a calming influence and makes you feel loved?
Þ Who don’t you mind seeing you when you are in pain, upset, worried and naked?
Þ Who wouldn’t mind seeing you during labour and has the strength to support you during labour?
 
The right birth partner for you might be your partner, mother, sister a friend, a doula or more than one person.  Even if you do not wish to be touched during labour, knowing that your birth partner is there might help.
 

Breathing
You might breathe really fast or hold your breath when you are frightened. More adrenaline will be released and labour gets more painful.  When you are
breathing slowly it will be easier for you to be calm and relaxed. Also your baby will be supplied with more oxygen. To calm yourself during and between contractions, take a deep breath in through your nose and sigh out slowly (S.O.S.) through your mouth.
 

Labour, how does it work?
Oxytocin is the hormone which triggers your contractions and keeps them coming. Oxytocin is also known as the hormone of love. At the same time, your body produces another hormone, prostaglandin, which helps softening the neck of your womb (the cervix) to help it to open up (dilate) to allow your baby to come through to be born.  This is how your body makes labour happen. Your body does also produce its own painkillers, endorphins, to help you cope with labour. Endorphins not only reduce the pain you are feeling, they also reduce stress and make you feel good.
Unfortunately, fear upsets the amazing and complex process of labour. Fear, makes your body release another hormone, adrenaline. Adrenaline slows down the production of oxytocin. When you are feeling tense, your contractions are less efficient and you will feel more pain. Tension makes labour longer and more painful.
Being relaxed and calm is the key to coping with labour!