How I’m Preparing My Body For Labor Naturally In The Third Trimester

As I get closer to meeting my second baby, I’ve been spending a lot of time thinking about another labor and delivery. While I know there are many things that are completely out of my control, I have learned from my first birth that there are also quite a few things I can do to help me feel prepared, confident, and connected to the process.

Here's what I have been doing during the third trimester to help get my body ready for another birth:

Daily Walks and Gentle Movement

One of the top things I’m prioritizing right now is daily movement.

Most days, that looks like a walk around the neighborhood with my husband and daughter, along with a few stretches and light exercises with my yoga ball that help keep my body comfortable as my belly grows. This helps improve circulation, supports endurance, and encourages baby to settle into an optimal position for birth.

The goal isn’t intense workouts. At this stage, consistency matters more than intensity. Even a short walk can help reduce stiffness, improve mood, and keep me feeling strong as I approach labor.

Staying Hydrated

Pregnancy increases your body’s need for fluids. 

I’ve been making a conscious effort to drink plenty of water throughout the day and add electrolytes to my first glass of water in the mornings. My baby is due in July, which means the majority of my third trimester is HOT. Sweating more in the summer not only means losing water, but also important minerals like sodium, potassium, and magnesium.

Staying hydrated can help support healthy blood volume, reduce headaches and body aches, minimize dizziness, and may even help prevent unnecessary uterine irritability that sometimes comes with dehydration.

Drinks like coconut water and unsweetened tea help when a bit of flavor is preferred!

I’ve noticed that when I stay on top of my hydration, I simply feel better overall.

Eating Dates Every Day

One pregnancy habit I’ve started recently is eating 3–5 dates each day.

You’ve probably heard other moms talk about dates during late pregnancy, and there’s a reason they’re so popular. Some research suggests that regularly eating dates in the final weeks of pregnancy may help support cervical ripening and potentially reduce the need for certain labor interventions.

Whether they end up making a huge difference or not, they’re a simple addition to my routine, and they’re packed with fiber and nutrients as an added bonus.

Prioritizing Protein and Healthy Carbohydrates

Nutrition has been another major focus for me.

I’ve been making sure that every meal contains a good source of protein and iron along with nourishing carbohydrates. Protein and iron supports my body’s increased needs during pregnancy and provides important building blocks for baby’s growth and development.

Healthy carbohydrates are equally important because they provide energy for both me and my baby. Pregnancy, labor, delivery, and postpartum recovery all require a tremendous amount of energy, and I’ve found that I feel my best when I’m eating balanced meals that fuel my body and mind.

Practicing Breathing Techniques

Labor is often described as a marathon, and just like any marathon, lots of preparation is required for success.

One thing I’ve been working on is practicing breathing techniques ahead of time. I want my body and mind to become familiar with slowing my breathing, relaxing my muscles, and staying present through discomfort.

Practicing deep breaths and "animal breathing" (breathing in a low "moo" sound) with a relaxed jaw in uncomfortable environments like a cold shower or while holding an ice cube can go a long way in helping you prepare!

When labor begins, I know I won’t be learning these skills for the first time. Instead, I’ll be drawing from something I’ve been practicing for months.

Preparing Mentally for Labor

Along with breathing exercises, I’ve also been spending time learning and practicing comfort measures with my husband that may help during labor.

Things like changing positions, relaxing tense muscles from head to toe, using movement to work with contractions, familiarizing myself with counter-pressure techniques, and mentally reframing discomfort can all be valuable tools during the birth process.

And since my husband is learning and practicing alongside me, he will know exactly how to help me when the time comes!

Of course, every labor is different. What works in one birth may not work in another. But I find comfort in knowing that I have a toolbox of techniques ready to use when my labor begins.

Trusting the Process

At the end of the day, preparing for labor isn’t about controlling the outcome.

It’s about caring for my body, supporting my baby, and entering birth feeling as prepared as possible. Whether labor unfolds exactly as I imagine or takes unexpected turns, these simple daily habits are helping me feel stronger, calmer, and more confident as we get closer to meeting our newest little one.