What Is False Labor? Reducing stress and coping with practice labor
HEY YOU!
Are you very pregnant in your third trimester and frantically googling “is this false labor!?” Keep reading.
As a doula and childbirth educator, I've had the privilege of supporting countless families through pregnancy and childbirth. One of the most common sources of frustration I hear among expectant parents is the concept of "false labor." This term has been around for a while but it would be really cool if we could just eliminate it from our vocabulary. Instead of the term false labor, let’s just start calling it what it truly is- "practice labor." If we shift this language in our minds and our culture, it will eliminate so much unnecessary stress and anxiety in late pregnancy.
Practice Labor: It's All Real and Important
Contrary to popular belief, there's no such thing as "false" labor. Don’t ever say these words to a pregnant woman. Every contraction and sensation experienced before active labor serves a purpose. When you are experiencing Braxton Hicks contractions or practice contractions, your body is diligently preparing for the main event: and there’s nothing false about it.
Although those practice contractions may not be doing a lot of dilation, this process is very real and important. There is some real work happening:
Your body is actively working to stretch and strengthen the uterine muscles.
These preparatory contractions can start engaging the baby in the pelvis as labor gets closer.
Practice labor offers a valuable opportunity for you to mentally prepare. Having some practice contractions allows you to familiarize yourself with the sensations and learn what helps you through it
Coping with Practice Labor:
While practice labor is very normal, I want to acknowledge that it can also be exhausting and frustrating. It has been said that you experience more practice contractions with each subsequent pregnancy (I don’t know if there is any data on this, but I’ve heard midwives speculate it has something to do with your uterus been stretched out and possibly needing more time to strengthen)
You don’t have to love practice labor, but here are some tips to help you cope
Make a change: sometimes a change of position or activity can help your body. If you were up and busy, try retreating to a private and calm space.
Rest and Relaxation: Make sure to get plenty of rest to conserve your energy for when active labor begins. Consider taking short naps or practicing relaxation techniques like deep breathing or meditation.
Reduce Stress: Stress can intensify contractions and make practice labor feel more challenging. Engage in activities that help you unwind, such as taking warm baths (my usual go-to suggestion for my families, add some epsom salts or magnesium to help calm those muscles and reduce swelling) practicing gentle yoga, or simply spending quality time with your partner.
Stay Well-Fed and Hydrated: Proper nutrition and hydration are crucial. Drink plenty of water and eat nourishing foods to keep your energy levels up.
Trust the Process: Trust your body and your baby to know when the time is right (there’s some research to show that when babies’ lungs are fully mature they release the hormones which initiate labor). Worrying and rushing just adds unnecessary stress.
Mental Check-In: Take time to check in with yourself. Let go of any fears or anxieties that might be holding you back. Surround yourself with positivity and encouragement.
Do you have a plan to cope with practice labor and early labor? Check out my comprehensive workbook to get your birth prep on point.
How to recognize progress
Sometimes the difference between practice and real contractions can be clear as mud. But in general, you want to pay attention to sensations that change over time. True labor contractions tend to become longer, stronger, and closer together over time. This is a sign that your body may be having more productive contractions that change the cervix.
Conclusion:
If you are nearing the end of your pregnancy I know it is a challenge to wait and wonder what may be going on in there. If I can help you with one thing, I want you to let go of this idea of false labor and give your body permission to practice. Take time to rest, reduce stress, stay well-fed and hydrated.
When those practice contractions arrive, welcome them with trust and perspective knowing they are important work.
