What to Do During Early Labor
Supporting your body, your baby, and the unfolding of birth
Early labor—also called the latent phase—is often the most mysterious part of birth. Is this really labor? Should I do something? Should I rest? Call someone? Go somewhere?
The short answer is: early labor is about creating the conditions for labor to deepen, not about “doing” a lot. This phase is your body and baby beginning their dance—softening, aligning, preparing.
Here’s how to support that process gently and wisely.
First, trust what’s happening
Toward the end of pregnancy, powerful yet subtle processes are already at work. Hormones shift, the cervix softens, the baby settles deeper into the pelvis. When the time is right, contractions begin—not as a command, but as an invitation.
Early labor can last hours, sometimes a day or more (especially for a first baby). This is normal. Nothing has gone wrong.
Think of it like fruit ripening: ready when it’s ready.
Create a safe, undisturbed environment
Birth is guided by the instinctive parts of the brain. To allow labor to unfold, your thinking brain needs to soften its grip.
Support this by:
Dim lighting or darkness
Warmth (socks, blankets, a warm shower)
Quiet voices, minimal conversation
Familiar surroundings
A sense of privacy and emotional safety
Oxytocin—the hormone that drives labor—is often called a “shy hormone.” It thrives on calm, safety, and feeling unobserved.
Rest as much as you can
Even if you’re excited or unsure, rest is one of the most important things you can do in early labor.
Lie down between contractions
Nap or sleep if possible (even short dozes help)
Let your body fully soften between waves
Labor is a marathon, not a sprint. Rest now is an investment in the work ahead.
Follow rhythm, ritual, and repetition
Early labor often finds its own gentle rhythm. Supporting that rhythm helps the body produce endorphins—your natural pain-relieving, stress-reducing hormones.
Helpful practices include:
Slow breathing during contractions
Rocking, swaying, or walking intuitively
Repeating a phrase, sound, or movement
Taking a warm shower or bath
Gentle touch or massage if it feels welcome
There’s no “right” way—only your way.
Stay nourished and hydrated
If you feel like eating or drinking, do so.
Small, light meals
Warm soups or broths
Tea, water, or diluted juice
Your body is working, even if labor feels mild. Fuel matters.
Move—but don’t force it
Movement can help baby engage and support the natural mechanics of birth.
Try:
Walking slowly
Changing positions
Hands-and-knees
Leaning forward over furniture or a birth ball
Upright and flexible positions allow the pelvis to adapt to your baby’s movements. If something feels good, it probably is.
Let contractions guide you
In early labor, contractions:
May be irregular
May feel mild or strong
Often come and go
Tend to become more regular over time
A useful question isn’t “How far apart are they?” but rather:
Do they continue even when I rest?
Do they gently grow stronger or longer?
Do I need to pause and focus when they happen?
Labor is about progression, not the clock.
Protect your emotional space
Early labor is not the time for:
Big decisions
Too many opinions
Fear-based conversations
Feeling observed or evaluated
Choose who knows you’re in labor carefully. Fewer people often means more oxytocin.
When to reach out
Depending on your birth plan and support team, you may:
Check in by phone with your midwife or doula
Ask simple reassurance questions
Wait until labor feels clearly established before calling others
You don’t need to rush. Birth unfolds best when it’s allowed to set the pace.
A final word
Every labor is unique. Some early labors are short and quiet, others long and stop-and-start. None of this predicts how the rest of birth will go.
Early labor is not a test to pass—it’s a threshold.
Your job is not to push it forward, but to listen, soften, and allow.
Your baby knows the way.
Your body does too.