Article: Tina Otte from Your Pregnancy magazine

It is always a good idea to tell those responsible for your care how you are feeling and what you are hoping for. A good birth experience is about feeling that you are in control of the situation and are involved and consulted in decisions regarding your health during pregnancy, labour and birth. In this way no matter what happens, you will feel good about the experience. If you choose to use natural methods of pain relief, it does not mean the effect will be weaker. Natural is often just more subtle.

ENVIRONMENT AND EMOTIONAL SUPPORT
This makes a very big difference to a labouring woman; if she feels safe and private in her environment, then she is more likely to find it easier to relax. Positive encouragement goes a long way in helping through the hardest contractions, while a harsh and noisy environment with people coming and going is not conducive to an easy labour.

BREATHING, VISUALISATION AND RELAXATION
The ability to release tension at will as well as turn inner positive thoughts into pictures (visualisation) is not only a labour tool, but also a life skill. When you find yourself uptight in labour, try softening and loosening your body and imagine all the tension dripping out through your fingertips. By tensing muscles and holding your breath, you are depriving the uterus of valuable oxygen.

Breathe: with purpose and intention. It not only helps to decrease pain but also ensures that you oxygenate your baby as well as your uterus.

Move against gravity: Change positions constantly during labour and move around as much as possible for as long as possible. Movement dissipates pain and will change your perception of what sensations you are feeling. Stay as upright as possible and use the force of gravity to bring your baby down. The weight of your baby on your pelvis will help open up your bones. Remember an active baby helps herself into the world. Prod your baby every now and then and remember that she is using her body to work her way into the world

Make a noise: Don't try to be too nice. Drop your masks and moan out loud. Whatever you do affects your baby, so breathe, move, sing and relax. This releases endorphins that will benefit baby as well.

Empty your bladder often: A full bladder can be extremely uncomfortable, can hold up the labour process and increase your pain level. Going to the loo also means walking and moving.

Use water: A powerful showerhead directed onto your back can ease backache. Even if you do not wish for a water birth or do not have access to a birthing pool, use your bath. Make sure the bath is deep enough to make you feel buoyant as the deeper you are in water, the higher the level of pain relief. Be sure to keep well hydrated. Dehydration can make uterine contractions far more painful, so sip water or clear fluids all the way through labour.

Listen to music: Music distracts you and involves your whole brain when you listen to it.

Experience aromatherapy: Aromatherapy oils can provide a welcoming environment. Lavender and chamomile soothe and relax, and have pain reducing properties. Frankincense slows down and deepens breathing and is good for asthmatics, or if a mother is panicky and anxious. Neroli is uplifting and enhances your mood, and clary sage helps with the release of your endorphins, and is therefore very helpful in the later stages of labour. Oils can be combined and rubbed onto the body or inhaled from a drop placed on a tissue.

TRANSCUTANEOUS ELECTRONIC NERVE STIMULATOR OR TENS
The TENS machine sends electrical impulses up the pain pathways, releasing endorphins and changing your perception of pain. It is drug free, can be used at home and is completely controlled by the mother, who decides how much or little stimulation she needs. It is more effective when applied at the start of labour. Stimulation should be started at the beginning of a contraction – not at its peak. DID YOU KNOW?
In terms of survival of mother and infant, it has never been safer to have a baby. But as normal birth without obstetric intervention becomes increasingly rare, research is showing that the things that make the most difference to improving the outcome of labour are not technological advances, but environment, emotional support and attitude.

HOMEOPATHY
Homeopathic medicines are very subtle and the potencies vary in strength according to the amount of active substance used and how extensively it is prepared. Homeopathy does not reduce pain in the same way that a drug or acupuncture does; it works by making labour more efficient and helps you to cope better emotionally.

Cauophyllum is believed to strengthen contractions and can greatly reduce the length and discomfort of labour. Chamomilla is for women very sensitive to pain, especially if they get moody when they are hurting! Cimicifiga may be needed when labour is not proceeding very well, the mother is very nervous and becomes "twitchy". Always check with someone who knows about homeopathy or get advice from your childbirth educator before you purchase anything.

MASSAGE AND REFLEXOLOGY
Massage in the right place can relieve pain within 60 seconds. Although many women love being touched in labour, some don't. The way you will want to be touched during the different phases of labour will change from soft and sensitive to harder "more pressure" type of touch.

Reflexology is an unobtrusive and gentle method of pain control. There are reflexes for the uterus, fallopian tubes, ovaries and pelvic regions situated in areas around the ankle bones,which can be stimulated by massage. It is best to massage the whole foot once labour has commenced, to assist in relaxing and relieving any tension that may be held in the internal organs. It is advisable to visit a qualified reflexologist during pregnancy to get guidance on what your partner can do to help you during labour.

FOR BIRTHING PARTNERS
Acupressure is a form of touch that can ease pain and speed up labour. It is similar to acupuncture, but thumbs are used instead of needles. If you are going to use this method it's best to either practise well in advance, or even go on a course to perfect your healing touch

APPLYING ACUPRESSURE