1. Research, research, research"During your pregnancy, read as much as you can about labour and birth, from pain relief to breathing techniques to whether or not you want medical intervention to help you expel the placenta," says Rebecca.
"The emotional health and wellbeing of the mother during the birth experience is very important, not least because it can affect the bonding process. It's essential that she feels in control, abreast of what's happening and that her wishes have been respected as much as possible."
2. Take a flexible approach to your birth plan"I tell women to make three (short) birth plans," says Rebecca. "The first is for if everything is going optimally, and it looks as though the birth is going to be straightforward. The second is for when some deviation is necessary and the third is for where there are significant interventions to ensure safe delivery and protect the health of mum and baby. It helps to get mums-to-be asking questions and visualising different scenarios – whether they might need an epidural, or a forceps or ventouse (instrumental) delivery, or a C-section, for instance. Of course we try to follow a birth plan as closely as possible but if for some reason that's not possible, it means alternative procedures won't come as a complete shock."
Also bear in mind that "very detailed birth plans can be hard to fulfill," says consultant obstetrician Mr Michael Heard. "It's important that women feel confident as they approach their due date but try not to over-medicalise the birth process if possible. Be aware of what can go wrong, such as suddenly high blood pressure in the mum or the baby being in a tricky position, but try not to get overly worried. Let your midwife know well before the birth if you have any particular needs or anxieties – telling us on the day means we might not be in a position to do much about them. And try to be flexible in your approach as you can - a mother who doesn't want to accept a forceps delivery when intervention is needed puts us in a very difficult position. We won't intervene unless necessary and it's important to remember we're here to help."
3. Develop a positive state of mind"Hypnobirthing, a practice that teaches simple breathing, visualisation and relaxation techniques, helps to cultivate a positive attitude and teaches relaxation techniques that you can practice throughout your pregnancy in preparation for use during birth," says Rebecca. "It's empowering to feel you've done something positive that can help you get the birth you want."
4. Look after your healthEat well and exercise regularly. "The risk of an unplanned Caesarean section rises in direct correlation with body mass index (BMI) so try to keep weight gain within normal limits," says Mr Heard. "Gentle, regular exercise, such as walking, is also really important, especially towards the end of the pregnancy when you want the baby's head to engage in the correct position within the pelvis. Aim for 20 minutes every day – start early in pregnancy and carry on as long as you can."
"We also recommend massaging the perineum – the area between the vagina and rectum – for a few minutes each day from 34 weeks onwards," says midwife Rebecca Tieken. "It helps to make the tissue and muscles in that area more flexible so they're better able to stretch during labour."
5. Don't overthink your hospital bag"It's nice to have a neatly packed hospital bag but don't spend too much time worrying about it – the hospital will be able to provide basics like newborn nappies and maternity pads," says consultant obstetrician Mr Heard. "You might want to bring a couple of sets of babygrows – often newborn sizes are too small. You'll need to take your baby home in a car seat, too, so make sure you have one of the appropriate size."
Perhaps most important are your birth plan and medical notes. Pack plenty of water, fruit juice or sports drinks - in the throes of labour you might not feel like eating but fruit juice or an isotonic drink will help keep energy levels up. You'll also need the following...
For you:
- Snacks – high energy and quick to eat
- Old T-shirt to give birth in (you might prefer an old gym top or bikini top if you're hoping for a water birth)
- A dressing gown and slippers – you might be pacing the corridors
- Socks – feet get surprisingly cold during labour
- Lip balm – lips get dry on hot labour wards
- TENS machine for pain relief
- Massage oil for relaxation / pain relief
- Maternity pads and big comfy knickers – you'll bleed quite a lot after giving birth. This is normal, but be prepared.
- Breast pads – whether or not you're breastfeeding
- Travel-sized toiletries, including shampoo, toothpaste and toothbrush
- Flannel
- Mirror and make-up essentials
- Hairbands
- Mobile phone and charger
- Change for car park etc
- Tablet/book/music
- Clean clothes for journey home
- Newborn nappies
- Cotton balls for cleaning
- Muslin cloths
- Newborn outfit, including hat, booties, scratch mitts, cardigan and / or coat
- Cosy blanket
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