Once you’ve reached the final stage of labor, it’s time for you to help your baby enter the world by pushing. While the pushing process is highly intuitive and unique to each mama, here are our five best tips for pushing effectively and efficiently when it’s time to deliver your baby.
1. Push from Your Bottom
We know…this might sound weird. But pushing your baby out uses similar muscles as having a bowel movement. Relax your body and focus on pushing out of the lower half of your body—not whether you’ll empty your bowels when delivering your baby. Because it’s super common (and even indicative that you’re pushing correctly), your care team expects it, and it’s your job to get that baby out. Now is not the time for modesty.
2. Put Your Chin to Your Chest
When your care team instructs you to push, take a deep breath and tuck your chin as you push, looking below your bellybutton. The theory? This helps you focus your pushes in the lower half of your body, where they should be. If you notice during pushing that you’re focusing a lot of your energy and tension in your face or upper body, try your best to relax those areas. Concentrate all of your efforts on pushing down through your abdomen, while relaxing and opening your pelvic floor.
3. Use Your Contractions as Your Guide
Your labor and delivery team will help you know when to start pushing and when to rest based on your contractions. If you have an epidural, you might need some extra help knowing when the next contraction is coming. If you don’t have an epidural you’ll be able to feel the contraction nearing.
As your contraction builds, take some deep breaths. Then as it peaks, push, push, push! Some labor coaches recommend holding your breath. Some recommend exhaling while you push. See what feels right to you. Your nurses and birth partner may count to 10 to help guide you on your pushing if it feels helpful. Once your contraction is over, it’s time to breathe, rest, and get ready for the next contraction and round of pushing.
4. A Mirror Can Be Helpful
Pushing can be one of the most intense and exhausting parts of the labor and delivery process—and it can take anywhere from several minutes, up to a few hours to push your baby out. Some mamas find that asking for a mirror so they can see their little one’s head crown can help give them a burst of strength and energy just when needed. This definitely isn’t a “must do,” but can be a useful tool if you’re in need of some encouragement.
5. Follow Your Instincts
Delivering your baby is highly personal. What may work for you might not as effective for another birthing person. Follow your own instincts to find what works best in the moment.
This may mean switching positions while you push. Some people may prefer to push while squatting or lying on their side rather than flat on their backs. Some may even find they can push more powerfully while
pulling themselves up with a towel or sheet looped over a squat bar.
It’s important to note that different positions may not be available if you have an epidural or other special circumstances. Your delivery team can help you find a position that works best for you.
It’s also important to go with your gut in terms of how you go about pushing. For instance, you might choose to skip a contraction to recover your strength or keep powering through. While pushing, many recommend breathing out—or grunting, groaning, or whatever other sound comes naturally. But if holding your breath during your pushing feels more productive that’s fine too. Your labor and delivery team can help you try different methods and pushing mechanics to help you push productively
And the final thing to remember while you’re exhausted from pushing? You’re strong, you’re so close to meeting your baby, and you can do it!