Stage 1 Labor, otherwise known as the “contractions” stage, can be thought of as nature’s ultimate interval training. As we discussed in What Happens During Labor, Stage 1 labor takes anywhere from a few hours to a few days, and is often longer for first-time pregnancies.
This article — written in partnership with Birthsmarter (the experts in all things childbirth) — will help you understand the phases of Stage 1 Labor and arm you with specific strategies to physically and mentally prepare for the stress-to-recovery cycles of contractions.
Read on to learn:
- The three phases of Stage 1 Labor
- 3 factors that influence success (that you can begin practicing now)
- Additional preparation resources
Three Phases of Stage 1 Labor
Typically, Stage 1 is broken down into 3 phases:
- Early Labor: Time from onset to when the cervix is dilated to 6 cm (ACOG 2014). Contractions begin mild, almost imperceptibly, with a long rest in between. It can last approximately 8 to 12 hours, and for much of the time, people may not even be aware they are in early labor.
- Active Labor: Time when the cervix dilates from 6 cm to 8 cm, and when many people are instructed to head to the hospital or birthing center. Contractions typically last around 45 seconds, with a rest of 5 to 8 minutes in between. This phase can last 3 to 8 hours. Due to the intensity of contractions, mental strength becomes increasingly important, as do the strategies discussed below.
- Transition Labor: This phase is the most intense, when the cervix fully dilates up to 10 cm. Contractions can radiate throughout the entire body, lasting around 60 seconds, followed by perhaps only 1.5 to 2 minutes of recovery before the next cycle begins. Thankfully, this stage is also the shortest-lasting, between 30 minutes and 2 hours. Strong support from a birthing coach and/or partner during this time is important.
Factors That Influence Success
Now we will discuss three factors that can help you better manage through this stage.
1. Energy Management
As we said upfront, childbirth is nature’s ultimate interval training. Therefore, energy system training is critical to ensure you have the endurance to make it through the many rounds of “stress-to-recovery” cycles. It is important to avoid expending unnecessary energy and to take full advantage of your rest periods so that you can be ready for the next round. It is also important to stay in the moment and keep your mind from focusing on “how much longer” you have to go. You can begin preparing your body physically and mentally for the energetic demands of Stage 1 Labor with a practice we refer to as LIIT™ (Labor Intensity Interval Training). Read this post to get the details on LIIT™ and how it works so you can begin practicing it on your own.
2. Position Variety
Movement is critical throughout the entire labor experience to ease discomfort and help baby perform its series of cardinal movements. Birthsmarter recommends setting up different “position stations” ahead of time with props in place, like circuit training. Spend about 30 minutes or so in each position, then change to a new position. This helps keep baby moving while also helping you manage pain better. Here are a few positions to consider:
- Deep Squats: This hip-to-heels squat is one of the most common labor positions. In some cultures, it’s a position people spend a lot of time in. You can perform it on your own, holding onto the back of a chair or tabletop, holding onto your partner’s hands, or having your partner hold you from behind, as in the images below. Can’t quite get into the deep squat? See this article on Mobility Exercises to Prepare for Birth.
- All 4s Hands and Knees (quadruped): Any type of forward leaning position like this not only feels good but is also typically most friendly for getting baby into a good position. Once in this position, you can alternate tipping your pelvis forward and backward like in the cat/cow stretch. This will help loosen your low back for those moments you really need it.
- Hinging: Similar to quadruped, this is another beneficial forward leaning position. You can do it standing by holding onto a tabletop or the back of a chair/couch with your torso parallel to the ground, or on your knees holding onto a chair or a large stability ball.
- Side Lying: This is another position that could feel good. If possible, lie on your left side, because the large blood vessel carrying blood to your heart runs along the right side.
3. Mindset
Just as superior athletes learn to stay calm amidst the stress and chaos of competition, those who remain calm during labor minimize their energy expenditure and increase their production of oxytocin – the hormone that stimulates uterine contractions and moves labor along. Conversely, if you are scared or fearful, your body produces more cortisol and adrenaline. These hormones inhibit the production of oxytocin, which can slow, or even stall, labor. Therefore, the calmer you can remain during labor, the more efficient the entire process can be. This, of course, may seem easier said than done as “pain” increases.
However, consider this. Studies have shown that how we perceive pain plays a huge role in the degree to which we experience, and respond, to it. For example, one study on labor pain found that when respondents considered the pain to be “productive or purposeful,” they were much better able to cope with it than when they perceived it to be “threatening pain” that needed to be alleviated (Alder et al., 2007). In other words, a focus on promoting labor “pain” as productive and purposeful may decrease your perception of “pain” and potentially the need for pain interventions.
That same study also found that the physical and social environment plays a powerful role in shaping the context within which pain is experienced. Oxytocin is the same hormone that triggers an orgasm. You don’t often have an orgasm while standing in line at the grocery store or riding on a crowded subway. Your environment and mindset play a BIG role in the release of this hormone.
There are several strategies you can use to create a safe and supportive environment, and improve your ability to focus and manage through discomfort. Quite possibly the most important strategy is 360˚ Breathing. This style of breathing activates your body’s parasympathetic nervous system, which calms your body and improves your ability to focus.
You can learn many more strategies in a Childbirth Education Class (see below for our recommended program).
Additional Preparation Resources
Now that you’ve learned some strategies for Stage 1 Labor, check out our article on Preparing to Push to help you prepare for Stage 2.
In addition, one of the very best things you can do to prepare your mind and body for labor is to take a childbirth education class. We love Birthsmarter for their empowering and compassionate approach to all things birth. Their wide variety of classes are taught with a wonderful balance of evidence-based data, history, biology, evolution, common sense, and critical thinking. We also love that they offer in-person, live virtual, and on-demand options.
We also love that Birthsmarter offers a “pay what you can” policy to ensure that childbirth education can be accessible for everyone, but you can also use code PRONATAL10 to get 10% off a virtual class or support group.
Affiliate Notification
The Birthsmarter Class contains an affiliate link. We may earn a commission from this link, but we only endorse companies that we have vetted and truly believe in.
Sources:
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Alder, J., Fink, N., Urech, C., Holzgreve, W., Hoesli, I., & Bitzer, J. (2007). Stress during pregnancy: The impact of maternal and fetal stress on pregnancy outcome. Journal of Psychosomatic Obstetrics and Gynecology, 28, 78.
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American College of Obstetricians and Gynecologists (2014). Nation’s OB/GYNs take aim at preventing Caesarians. February 19.
Affiliate Notification
The Birthsmarter Class contains an affiliate link. We may earn a commission from this link, but we only endorse companies that we have vetted and truly believe in.