How much does labour hurt?
One of the biggest fears people have about labour is pain—how much of it, how long it lasts, and whether they can handle it. But here’s something that might surprise you: much of labour isn’t actually spent in ‘pain’* at all.
* Exchange the word pain for whichever term you may prefer, perhaps VERY intense sensation instead?
The Maths of Labour Pain
I once read that an an average eight-hour labour, contractions only take up around 23% of the total time—that’s about 111 minutes. And even within that, contractions are waves, building up, peaking, and fading away.
At their most intense, contractions make up just 7.7% of labour—around 37 minutes of those eight hours. (and that’s not even that say that those intense times WILL be painful, they may just be super intense!)
That means 369 minutes of an eight-hour labour are pain-free!
Of course, every birth is unique, and intensity varies from person to person. But knowing that there’s so much more to labour than just the painful bits can really shift your mindset. And the best part? There are plenty of tools to help you manage the waves of labour and make the experience as comfortable as possible.
What Can Help You Ride the Waves of Labour?
1. Hypnobirthing
Hypnobirthing is an incredible tool that helps you work with your body, rather than against it. It teaches relaxation, breathing techniques, and mindset shifts that can make labour feel more manageable. You can learn hypnobirthing through books, online courses like Birth Prep In A Box 😉, or in-person sessions with a facilitator for a more tailored experience.
Find out more about hypnobirthing here.
2. Rebozo Techniques
A Rebozo is a long, woven scarf traditionally used in Mexico throughout pregnancy, birth, and motherhood. It can help with:
Supporting movement and position changes during labour
Relaxation techniques
Gentle belly sifting to ease tension
Rebozo techniques can be practised with a birth partner, doula, or midwife to provide extra comfort and support.
3. Aromatherapy
Essential oils and other familiar smells can play a big role in relaxation and emotional balance during birth (even just your partner’s aftershave can sometimes do the job!). Some people find scents like lavender or Ylang Ylang help with pain relief and stress reduction.
One tip: rather than putting oils directly on your clothes or in a diffuser, try dabbing them on a cloth. That way, you can move it away if your preferences change (which they often do in labour!).
Always consult an expert before using essential oils during pregnancy. You can find evidence-based guidance on aromatherapy in birth here.
4. Massage
Light touch or deep pressure—massage can be a game-changer in labour. Some mothers and birthing people love a firm lower back massage during contractions, while others prefer gentle strokes.
The key? Practice in advance! What feels amazing one moment might be irritating the next, so it’s great to explore different techniques with your birth partner ahead of time.
5. Acupressure
Acupressure works similarly to acupuncture but without needles. Instead, firm pressure is applied to specific points on the body to:
Reduce pain
Help contractions progress
Promote relaxation
It’s simple, effective, and something your birth partner or midwife can easily learn to do.
6. A Doula
A doula is a trained support companion who provides continuous practical, emotional, and physical support before, during, and after birth. Research shows that having a doula can:
✔️ Reduce the likelihood of a Caesarean by 50%
✔️ Lower the chance of needing forceps by 40%
✔️ Make birthing people 60% less likely to ask for an epidural
✔️ Shorten labour by an average of 25%
✔️ Increase breastfeeding success and reduce postnatal depression
Read more about the evidence on doulas on the Doula UK website.
Having a doula means having someone who is entirely focused on you and what you need in the moment.
Curious about my Doula services? You can find out more here.
Labour is a journey filled with highs and lows, but knowing that so much of it isn’t spent in pain can be a real confidence boost. And with the right tools and support in place, you can navigate it with far more ease than you might expect.
If you have any questions, feel free to get in touch—I’d love to chat!
Sarah
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