5 Pain Coping Techniques for a Natural Birth (That Actually Work)
Photo taken by Miranda Lynch
When most women tell me they want a “natural birth,” what they usually mean is this:
“I want to cope well.”
“I don’t want to panic.”
“I don’t want to feel out of control.”
Pain in labor isn’t just physical. It’s mental. It’s emotional. It’s hormonal.
And the truth is — coping well during an unmedicated birth isn’t about being tougher. It’s about being prepared.
As a birth doula serving Woodstock and the North Atlanta area, I’ve supported many women planning unmedicated births.
Whether you’re planning a hospital birth, a birth center, or even a home birth, these pain coping techniques can make a massive difference.
Here are five that I teach my clients.
1. Movement (Your Body Was Designed for This)
So often I see moms laboring in a hospital bed on their backs. While rest is beneficial in early labor its so important to be in a good position to help baby get into an optimal position and movement helps them do this!
Movement:
Helps baby descend
Reduces back pressure
Shortens labor in many cases
Increases your sense of control
Think:
Swaying
Slow dancing with your partner
Lunges
Hands and knees
Leaning over a birth ball
Work with your doula to know the best positions for each stage of labor and your baby’s position in your pelvis.
When you move, your body releases more oxytocin — the hormone that keeps labor progressing.
Being still tends to not allow baby to move around as easily to navigate through your body and movement can help cope with pain.
Movement builds rhythm.
2. Breath Work
Breathing helps regulate your nervous system and gives you a focus.
When contractions build, your body will want to tense.
Tension increases pain.
Instead, practice:
Slow inhale through your nose
Long, low exhale through your mouth, think longer than the inhale
Keeping your jaw loose
Loose jaw = loose pelvic floor.
Your breath tells your brain:
“I am safe.”
And safety allows labor to continue.
I work with every woman I serve to teach different ways to breath through different stages of Labor & pushing.
3. Counter Pressure & Physical Support
If you’ve never experienced strong counter pressure on your lower back during a contraction, you’re missing out.
For many women — especially with back labor — this is game-changing.
Your partner or doula can:
Apply firm pressure to the sacrum
Use a double hip squeeze
Press into the hips during contractions
Pain feels more manageable when you’re not facing it alone.
This is one reason many families hire a doula — continuous physical support lowers the likelihood of needing additional interventions.
4. Water (Nature’s Epidural)
Warm water:
Relaxes muscles
Decreases adrenaline
Softens the intensity of contractions
That might look like:
A shower
A deep tub
Warm compresses
Many hospitals and birth centers around North Atlanta offer hydrotherapy options — but you may need to ask. Ask your providers and your appointments what is offered at your birthing locations. Or ask doulas and other moms in the community.
Water is a game changer.
5. Mental Framing (This One Is Huge)
Pain with purpose is processed differently in the brain. There’s a difference in pain vs. suffering.
If every contraction feels like:
“This is too much.”
“I can’t do this.”
“It’s getting worse.”
Your body tightens.
Instead, try reframing:
“This is my body opening.”
“This contraction brings my baby closer.”
“I can handle one at a time.”
You do not have to be fearless.
You just need to stay present.
Check out my blog on “Why Mindset Is Everything for a Calm, Confident Birth”
A Gentle Reality Check
Choosing a natural or unmedicated birth does not make you stronger than anyone else.
And choosing an epidural does not mean you failed.
The goal is not suffering.
The goal is informed choice.
Pain coping techniques simply give you more tools — so if you want to labor without medication, you’re not walking in blind.
Preparation changes everything. Preparing yourself for how to cope through birth, and what to expect help you to be ready for all scenarios even when birth is so fluid and different for everyone. It’s not just about having a birth plan, but knowing your options, and practicing your coping techniques.
Want to Feel More Prepared for Labor?
Pain coping techniques are powerful — but true confidence in birth starts long before labor begins.
It starts with understanding your options.
It starts with knowing what questions to ask.
It starts with feeling confident in conversations with your provider.
If you’re local to Woodstock or the North Atlanta area and want deeper support preparing for birth, I offer:
And if you haven’t already, download my free guides:
3 Decisions to Make Before Birth + Conversations to Have With Your Provider.
Because preparation isn’t about controlling birth.
It’s about walking in informed.
