Stages of Labor: What to Expect and What to Do in Each Stage
We talked last week about how labor starts—how your body and your baby work together, and how several hormones play a role in perfectly aligning to begin labor.
Now let’s get more into each stage of labor. It’s completely normal to have some fears surrounding labor and the unknown. When you don’t know what to expect, that can play such a big role in your fears.
I’m here to help alleviate those fears by walking you through what to expect, what you’re experiencing, what it means, and what you can do during each stage.
Labor Happens in Stages (but not always perfectly)
Every single labor is different—not just for different women, but even for different babies from the same woman. I’ve had two kids now, and the labor and birth of both were vastly different. And that’s okay!
There isn’t a one-size-fits-all. Birth is fluid, and just because it doesn’t follow “normal” statistics doesn’t mean it’s wrong.
I’m a very data-driven person. I like to know what’s supposed to happen and what’s not normal. Unfortunately, that’s not exactly how things go all the time. However, there is somewhat of a “map” or general path that labor tends to follow (even though it varies).
The stages of labor are:
Early labor
Active labor
Transition
Pushing
Placenta
Let’s walk through this stage by stage so you can get a good idea of what each looks like, how they differ, and what you can do throughout each to cope if needed.
🌿 Early Labor (Latent Phase)
Early labor can look different for everyone, and it can last 12 hours or more. Some moms experience prodromal labor, which feels like early labor but eventually stops. This can last for weeks and be very frustrating—but just remember, it’s not for nothing. Your body is preparing, and it is doing something.
I’m often asked, “What does early labor feel like?” Early labor contractions are typically milder and less intense than active labor (and especially transition). They feel like your uterus tightening and pulling up as it guides your baby downward.
While early labor is typically milder, that’s not always the case. With my second baby, I could have sworn I was in active labor because the contractions were so intense.
How did I know it wasn’t active labor? My contractions weren’t consistent. They would go from a couple minutes apart to 20–40 minutes apart, then fade away completely—and my labor stalled.
This was largely due to me being too excited. I was so happy to finally be in labor and ready to meet my baby that I called everyone to the house—midwives, photographer, had my mom right by my side. It was too much.
My adrenaline spiked (remember those labor hormones we talked about), and my brain couldn’t enter that primal state where I could focus inward. Instead, I was focused on everyone around me, talking and engaging.
So, “What should I do in early labor?”
I tell all my clients: the best thing you can do when labor starts is IGNORE IT.
I know—that’s so much easier said than done. But seriously, take this time to finish last-minute cleaning, shopping, or prepping. Continue about your day like it’s any other day (I seriously wish I had done this).
If labor starts at night, go through your normal bedtime routine and go to sleep. Get as much rest as you can—because it’s much harder to rest once you’re in active labor.
Ignore the contractions until you can’t anymore—until they take your breath away or require your full attention.
Of course, talk with your support team for your unique situation. But if you have a normal, healthy pregnancy and are planning a hospital birth, wait to go in. Staying home as long as possible can help you avoid unnecessary interventions you don’t want.
This also isn’t the time to start curb walking or pumping every 20 minutes. While you can try those, I recommend saving those tools for active labor—that’s when it’s time to work.
Right now? Rest.
🔥 Active Labor
You may be wondering:
“How do I know I’m in active labor?”
“When should I go to the hospital or birth center?”
There are some tell-tale signs to look for.
Contractions get stronger and more consistent. You’ll likely need to focus more to cope through them and won’t be able—or want—to talk much during this stage.
Many people are told the 4-1-1 or 5-1-1 rule (contractions 4–5 minutes apart, lasting 1 minute, for at least 1 hour). Again, this is common—but not universal.
I’ve seen moms who never followed this pattern exactly. Some had closer contractions early on that gradually intensified over time.
Many moms in active labor are around 6–8 cm dilated. You don’t have to get cervical checks if you don’t want them—they aren’t the only way to know you’re progressing. This is completely up to you.
This is when you begin using the tools you’ve learned in childbirth education or with your doula. You can learn creative ways to afford doula support here. This is also typically when your doula joins you in labor to help guide you, support you, and advocate for you.
Some helpful tools include:
Breathing exercises
Movement (walking, swaying, using a ball, curb walking, Miles Circuit)
Alternating between rest and active positions
Using gravity to support baby’s positioning
Leaning on your partner for support and oxytocin
There are so many tools you can use to cope through the intensity of active labor.
⚡ Transition
Transition is often the stage many fear the most. You might be wondering:
“What is transition like?”
“Why is it so hard?”
While it’s the most intense phase, it’s also the shortest. It can last anywhere from a few minutes to a few hours.
In my first labor, I got really hot and nauseous and immediately thought, “Yep—this is transition.”
But knowing you’re in transition also means you’re so close. This is the light at the end of the tunnel—and honestly, that’s what pushed me through.
Many moms begin to doubt themselves during this phase because it is so intense, with back-to-back contractions. There’s actually a physiological reason for this—your baby is navigating the narrowest part of your pelvis.
Know this: you can do this.
Focus on one contraction at a time. Move into positions that feel best, and keep your body open and moving—this helps baby move through that narrow space.
Using water (bath or shower) at this stage can feel amazing and help you get through the final stretch.
Your one job here is to surrender. Let your body take over. Release control. Stop fighting it—just breathe.
👶 Pushing Stage
The pushing phase begins when you’re fully dilated (10 cm) and baby can move past the cervix. However, being 10 cm doesn’t always mean it’s time to push. Baby’s station (how low they are) matters a lot.
If baby is still high and you don’t feel the urge to push, you may want to wait and “labor down” until that pressure builds. This can save a lot of exhaustion from pushing too early.
Pushing can last anywhere from a few minutes to a few hours. If it takes longer, switching positions and staying hydrated can help.
Some moms actually feel relief during this stage compared to transition.
There are different approaches to pushing. Some prefer coached pushing (counting and holding breath), while others prefer to follow their body’s natural urges.
You can push without holding your breath by using specific breathing techniques to conserve energy and deliver oxygen to baby. Alternating approaches can also be helpful.
Practicing this with your doula ahead of time can make a huge difference.
🌸 Placenta Stage
“What happens after baby is born?”
Many people think that once baby is here, that’s it—but then realize, “Oh wait… I have to deliver the placenta too.”
Delivering the placenta is very different from delivering a baby—it doesn’t have bones and feels more like a large, soft, squishy mass.
It can take up to an hour and a half (or sometimes longer). In hospital settings, providers may gently tug on the cord to help it come out—but you can decline this if you prefer to let it happen naturally.
You’ll know it’s ready when the cord has stopped pulsing and contractions begin again.
You can encourage placenta delivery by:
Skin-to-skin
Breastfeeding
Bonding (all increase oxytocin)
This is also your golden hour—time to bond with your baby, rest, and soak it all in.
💡 How This Connects to the Hormone Cascade
Throughout early labor, oxytocin builds, bringing strong contractions that move baby down. During transition, endorphins are at their highest.
Remember—it’s all a balance. If adrenaline gets too high, it can slow or stall labor.
When your body is in harmony, it can create a calmer, more efficient birth experience.
Learn about the full Hormone Cascade
💛 Closing
There is no perfect way to give birth. It’s perfect in its own way for every mom and every baby.
Your body knows what it’s doing—it’s the mind that we have to bring into understanding and surrender.
If you want to prepare for labor, I encourage you to:
Walk through each trimester intentionally
I’d also love to talk with you about your vision for birth or walk you through tools to use during labor. You can book a call with me to prepare mindfully for your labor and birth.
This matters—because you’ll carry this experience with you for the rest of your life 🤍
