Labour and Delivery Survival Tips From a Registered Nurse

Have you started feeling it yet? The nerves… the “OMG this baby is actually going to have to come out of me??” 

If you are pregnant, whether this is your first birth or not, labour and birth can feel equal parts exciting and scary AF. There’s a lot of information out there, and not all of it is helpful or accurate. Believe me… TikTok is not the answer to your fears.

As a Registered Nurse who has worked  with pregnant and postpartum families across Canada for over a decade, I see the same gaps come up again and again. People go into labour without fully understanding their rights, their bodies, or the options available to them. 

I would regularly have people come into my L&D room, when I was their nurse, and say “Ok, I’m here… teach me what I need to know.” Insert slow blink. It’s a little late to learn what you need to actually know when you are about to do it.

So, let’s change that! 

These six labour and delivery tips are the foundations I want every expectant parent to understand before birth.

Labour & delivery tip #1: You Are in Control of Your Body During Labour

You are in control of your body. Period.

This is not just a mindset. It is a legal and ethical reality within the Canadian healthcare system.

No one can do anything to or with your body without your informed consent. This applies to medical interventions like inductions, pain medication, cervical checks, and IV medications. It also applies to physical touch, repositioning, and examinations during labour.

Being in control does not mean refusing all medical care. It means you have the right to understand what is being recommended, why it is being suggested, what the benefits and risks are, and what alternatives exist, including the option to do nothing.

You are allowed to ask questions. You are allowed to pause. You are allowed to say yes or no.

Understanding this before labour begins changes how you experience the entire process. However, just because it’s required, doesn’t mean it always happens. Knowing your Rights is so important!

Labour & delivery tip #2 Understanding Labour Hormones Gives You More Influence Than You Think

Labour is driven by hormones, not willpower. When you understand how those hormones work, you can work with your body instead of feeling like it is happening to you.

Prostaglandins

As your body prepares for labour, prostaglandins help soften and thin the cervix. These hormones play a key role in preparing the body for contractions and cervical change.

Oxytocin

Oxytocin is the hormone responsible for contractions. It helps the uterus contract effectively and move baby down and out.

Oxytocin is strongly influenced by your environment. It is supported by feelings of safety, privacy, warmth, and connection. Skin to skin contact, calm voices, dim lighting, and feeling supported all encourage oxytocin release.

Cortisol

Cortisol is the stress hormone. When cortisol levels are high, oxytocin can be suppressed.

This does not mean you need to be perfectly calm. Labour is intense. But it does mean that fear, pressure, and feeling unsafe can slow labour or make contractions less effective.

Reducing unnecessary stress during labour is not a luxury. It is physiology.

Labour & delivery tip #3 Choose the Right Support People and Prepare Together

Who you choose to support you during labour matters more than nearly everything else!

Your primary support person should be someone you feel safe with, heard by, and supported by. This might be a partner, a family member, a Doula or someone else you choose.

Preparation should be done together. Talk through preferences, boundaries, and expectations ahead of time. A support person who understands your wishes can help advocate for you when labour becomes intense and decision making feels harder.

Understanding Different Care Providers

You may also be supported by professionals such as:

Doula: A non medical support person who provides physical, emotional, and informational support during labour and birth.

Midwife: A regulated healthcare provider who offers medical care throughout pregnancy, labour, and postpartum.

Obstetrician: A physician who specializes in pregnancy, labour, and delivery, often involved when there are higher risk factors.

Understanding the role of each helps you build a care team that aligns with your needs.

Labour & delivery tip #4 Create a Flexible Birth Plan, Not a Rigid Script

Birth is powerful, but it is also unpredictable.

Having a birth plan is not about controlling every outcome. It is about knowing your preferences, understanding common interventions, and thinking through how you want decisions to be made if things change.

A strong birth plan includes • Coping strategies for labour • Preferences around pain management • Understanding common interventions and why they are used • Clear communication about values and priorities

Flexibility does not mean giving up your voice. It means being informed enough to adapt while still feeling grounded in your choices.

Labour & delivery tip #5 Birth Mindset Matters More Than You Were Told

Labour is intense. Preparing your mind is just as important as preparing your body.

When the body is able to relax between contractions, it produces oxytocin and beta endorphins. Beta endorphins act as the body’s natural pain relief system and help reduce the perception of pain.

Mindset tools such as breathing, visualization, meditation, and guided relaxation can make a meaningful difference, whether you plan to use pain medication or not. I love recommending the Gentle Birth App for this - it has been studied and found to be so effective!

The goal is not to eliminate discomfort. The goal is to feel capable, supported, and present through it.

Labour & delivery tip #6: Informed Consent During Prenatal Care, Labour, and Delivery

Informed consent means that any proposed intervention is explained clearly, including: • What the intervention is • Why it is being recommended • The benefits and risks • Available alternatives • What happens if you choose to do nothing

This is a legal requirement in Canada, yet it is often rushed or incomplete during labour.

Knowing this ahead of time helps you recognize when you need more information and empowers you to advocate for yourself.

Preparing for Labour Without Fear

Labour and delivery can be unpredictable, but that does not mean you need to go into it unprepared or afraid.

When you understand your body, your rights, and your options, you are far more likely to feel confident and grounded, even when plans shift.

If you want deeper, Canadian specific guidance, The Empowered Birth Course is an online prenatal course designed to help you prepare physically, mentally, and emotionally for labour and birth within the Canadian healthcare system.

Learn more about the Empowered Birth Course here.

Lara Proud, Founder of Beyond The Bump Education, RN, IBCLC, OMT