How I Prepared for an Unmedicated Birth
My personal story, not medical advice
There’s something sacred about preparing for birth—especially when you’re hoping for an unmedicated experience. For me, the preparation wasn’t about proving anything or “muscling through” labor pain. It was about supporting my body, trusting my instinct, and beholding the God who designed birth with such intentional detail.
Every woman’s pregnancy, preferences, and medical needs are different, and no two birth stories look the same. This isn’t a checklist or a formula. It’s simply what I personally chose to do to feel grounded, strong, and supported going into labor.
Below are some ways I prepped physically, emotionally, and spiritually for birth. This list is not exhaustive but they’re some of the practices that made the biggest difference for me.
1. A Birthing Class Designed for an Unmedicated Birth
There are countless birthing classes out there, but I intentionally chose one that aligned with my goal of an unmedicated labor—Birthing Naturally (DFW).
This multi-week course was incredibly valuable for me, but also for my husband. It helped us better understand:
- what’s physiologically happening during each stage of labor
- how to advocate for my preferences while remaining flexible
- the mental techniques required for an unmedicated birth
- the importance of rhythm, breath, and instinctual movement
- natural tools to use for pain management
- ways my partner could support me physically, mentally and emotionally throughout the stages of labor and into postpartum
More than anything, it gave me confidence. Confidence that my body knew exactly what to do—and that surrender, not control, would be the foundation of my experience. And man, for a type A, desire-for-control personality like my own, that was something I had to hear.
2. Staying Active: Walking, Lifting, and Moving with Intention
Movement was a huge part of my pregnancy.
I walked often, lifted weights safely, and focused on functional strength that would support labor and postpartum recovery. Resistance training helped me maintain stability and muscle tone, while walking supported circulation, mobility, and nervous system regulation.
I wasn’t chasing fitness goals—I was nurturing a body that would sustain me through one of the most demanding and beautiful physical events of my life.
3. Pelvic Floor Therapy: Creating Space & Strength
One of the most impactful things I did throughout pregnancy was pelvic floor therapy (shoutout to My Fit Pelvis- McKinney).
Working with a pelvic floor therapist helped me understand what true relaxation feels like (which is just as important as strength). I learned how my breathing patterns influence pelvic floor mobility, practiced positions to create more space in the pelvis, and gained tools that made the pushing stage feel more instinctive and effective. I learned how to work with my body instead of against it.
I also received valuable feedback about areas of weakness and tension in the pelvic floors, and a personalized exercise routine to optimize my muscles.
4. Meditation & Mental Preparation
Like I mentioned earlier, so much of labor is mental. It’s fascinating the effects that our minds have on the physical processes of labor and delivery. In her book Hypnobirthing: Practical Ways to Make Your Birth Better, Siobhan Miller walks readers through the physiological ramifications of fear on pelvic floor tension and hormone secretion during labor. Reading the details of that process further encouraged me to mentally prepare for birth. Here are a few tools that helped me do this:
Hypnobabies Course
I completed the Hypnobabies program during pregnancy, which taught me hypnosis-based relaxation techniques and scripts that supported comfort and calm. These tools became a huge part of my mental preparation, and became part of my nightly routine that helped with my sleep the last month of pregnancy.
Christian Hypnobirthing (Used During Labor)
During labor, I used the Christian Hypnobirthing tracks, which grounded me in Scripture, truth, and peace. Hearing affirmations rooted in God’s design for birth helped quiet fear and helped me lean fully into the process.
Headspace Pregnancy & Labor Meditations
I also used Headspace Pregnancy and Labor meditations. They helped me practice mindful breathing, body awareness, and surrender—skills that translated beautifully into labor.
These practices didn’t remove intensity. But they reframed it and helped me stay anchored through each wave.
5. Scripture: Seeding the Word in My Mind
In the days leading up to labor, I spent time memorizing Scripture, writing it out, and reflecting on the truth that the Lord designed our bodies with wisdom and purpose.
Birth is not random. Our bodies know what to do—and even our babies have instincts in the birthing process that our Creator lovingly equipped them with.
Again, so much of birth is surrender. Meditating on Scripture helped me release fear, trust the timing, embrace uncertainty, and root myself in peace.
6. Nourishment
Another key part of my preparation was food and hydration.
Throughout pregnancy, I focused on nutrient-dense meals and specifically increased my intake of:
- Protein — for steady energy and blood sugar balance
- Choline-rich foods — eggs, salmon, beef
- Potassium-rich foods — bananas, potatoes, coconut water, leafy greens
I also incorporated plenty of whole foods, electrolytes, a high-quality prenatal, and simple meals that were easy to digest as I moved closer to my due date. These weren’t strict rules—just intentional choices that helped me feel nourished and supported as my due date approached. Nine Golden Months was a great resource for recipes and education as it relates to diet during pregnancy too.
Every Woman’s Path is Different
I want to emphasize this clearly:
There is no one right way to prepare for birth—medicated or unmedicated.
Every body is different.
Every pregnancy is different.
Every medical situation is different.
Every version of birth—vaginal, cesarean, medicated, unmedicated—is valid and sacred.
This is simply my story, and the practices that helped me feel supported and aligned with my personal goals.
A Note on What Helped Me Most
Preparing for an unmedicated birth wasn’t about perfection—it was about intention. I focused on practices that supported my body, strengthened my mind, and grounded me spiritually. And while birth unfolded in its own way, these preparations helped me enter the experience feeling peaceful, equipped, and deeply connected to my baby and my Creator.
If you’re exploring pregnancy or preparing for birth and want guidance on building a nourishing foundation, Intention Holistic Health offers support that meets you where you are in preconception, pregnancy, and postpartum.
All my love,
Alicia
Educational Content Disclaimer
This blog is for informational and educational purposes only. It reflects my personal experience and is not medical advice or a substitute for individualized care. Always consult a qualified healthcare provider before making decisions about pregnancy, labor, or medical care.
