Pregnancy Tips for Normal Delivery

ByVandana Bhatia
Updated: 21 Nov 2025, 9:30 pm

Every mother dreams of a safe, smooth, and natural birth. While not all deliveries can be predicted, simple habits —from nutrition to breathing — can increase the likelihood of an expected delivery. Here’s a complete guide to preparing for labour, both physically and emotionally.

Pregatips
A standard delivery (also called vaginal delivery) is nature’s way of bringing a baby into the world. It helps mothers recover faster, strengthens baby–mother bonding, and reduces post-delivery complications. However, today’s sedentary lifestyles, fear of pain, and limited childbirth awareness often lead to unnecessary interventions. Preparation, both physical and emotional, can make all the difference.
In this article:

Understanding Normal Delivery


A standard delivery occurs when labour starts naturally, and the baby is born without significant medical intervention, such as a caesarean section or induced labour.

The process involves three stages:

  1. Labour: The cervix dilates and contractions begin.
  2. Birth: The baby moves down the birth canal.
  3. Placenta Delivery: The placenta is expelled after the baby’s birth.


Every woman’s experience is unique, but the goal remains the same: a safe mother, a safe baby, and minimal complications.


The Benefits of a Normal Delivery


  • Faster recovery and shorter hospital stay
  • Lower infection risk
  • Easier breastfeeding initiation
  • A stronger immune system for the baby due to exposure to healthy bacteria in the birth canal
  • Reduced risk of respiratory issues for the newborn
  • Natural hormonal bonding between mother and baby

Some of the key benefits of a Normal Delivery are:


1. Stay Active During Pregnancy: Staying physically active is one of the best ways to prepare for labour. Movement helps improve flexibility, stamina, and pelvic muscle strength, all of which are essential for a smooth vaginal birth. Recommended activities:
  • Prenatal yoga
  • Walking (30 minutes daily)
  • Gentle squats (only with doctor’s approval)
  • Kegel exercises for pelvic floor strength

Tip: Avoid heavy lifting or high-impact exercise. Always get your doctor's clearance before starting any new routine.


2. Maintain a Balanced Diet: Nutrition is the foundation of a healthy pregnancy and delivery.
Your body needs the right mix of vitamins, minerals, and protein to sustain energy during labour. Eat plenty of:

  • Fresh fruits and vegetables (rich in fibre and antioxidants)
  • Whole grains like oats, brown rice, and milletProtein sources: lentils, eggs, tofu, fish (well-cooked)
  • Iron and calcium-rich foods: spinach, ragi, sesame seeds
  • Hydration: drink water, coconut water, and fresh juices

Avoid the following:

  • Processed foods
  • Too much caffeine
  • Excess sugar or salt
A nourished body copes better with contractions and recovers faster post-delivery.


3. Attend Childbirth Classes: Knowledge reduces fear. Prenatal classes prepare you mentally and physically for labour. They teach breathing exercises, relaxation techniques, and pain management methods. You’ll also learn:

Signs of labour

Positions for easier delivery
Partner support during childbirth
Postnatal care essentials



These classes empower you with the confidence that your body knows what to do.


1. Practise Breathing and Relaxation: Breathing is your best natural pain relief during labour. Controlled breathing helps you manage contractions calmly and ensures oxygen supply to both mother and baby. Try these techniques:
  • Inhale deeply through your nose for four counts.
  • Hold briefly, then exhale slowly through your mouth for four counts.
  • Repeat rhythmically to stay focused.
Meditation, affirmations, and gentle music also help maintain calmness and reduce anxiety.

2. Build a Supportive Birth Team: The people around you during labour matter. Choose a healthcare provider who supports your wish for a standard delivery and explains all your options clearly. Your birth team may include:
  • Obstetrician or midwife
  • Birth partner (spouse or close family member)
  • Doula (if available)

Tip: Discuss your birth preferences in advance—pain relief options, positions, and environmental preferences (lighting, music, etc.).


3. Prepare Your Pelvic Floor: Your pelvic muscles play a key role in childbirth. Strengthening them increases elasticity and reduces tearing during delivery. Kegel Exercise:
  • Tighten pelvic muscles as if trying to stop urination midstream.
  • Hold for 5 seconds, then release.
  • Repeat 10–15 times, three times daily.
These small exercises also improve bladder control after birth.


4. Manage Weight and Posture: Maintaining a healthy pregnancy weight reduces strain on the body and eases delivery. Excessive weight gain can make labour more challenging and increase the need for interventions. Good posture also prevents back pain and supports optimal foetal positioning. Sit upright with shoulders relaxed, avoid slouching, and use pillows for back support.

5. Stay Emotionally Positive: Fear and anxiety can tense muscles and slow labour. Trust your body. Women have given birth naturally for centuries.
Emotional wellness tips:

  • Surround yourself with supportive people.
  • Avoid negative birth stories or online anxiety forums.
  • Visualise a calm, healthy delivery.
  • Practise gratitude and daily affirmations.
A positive mindset signals your body to release oxytocin, the “love hormone”, which promotes efficient labour.


6. Sleep and Rest Adequately: Short naps and good sleep hygiene help maintain energy levels and support hormonal balance. Sleep on your left side to improve blood circulation and reduce swelling in the feet.
  • Fatigue can delay labour progression.
  • Prioritise rest, especially in the final trimester.

7. Prepare for Labour Naturally: Your body often signals that it’s ready for labour, with mild contractions, pelvic pressure, and a “nesting” instinct. Natural preparation tips:
  • Gentle walking and hip rotations help the baby descend into position.
  • Perineal massages (from 34 weeks onwards, with guidance) can improve flexibility and reduce tearing.
  • Warm baths ease muscle tension.
Avoid unverified “home remedies” for inducing labour; always check with your healthcare provider first.


8. Communicate Openly with Your Doctor: Discuss any fears, medical history, or delivery preferences early in pregnancy. Your doctor can personalise care and support your goal of a safe standard delivery. Regular antenatal check-ups ensure that any health issues, such as high blood pressure, gestational diabetes, or anaemia, are detected early and managed effectively.

9. Know When Medical Intervention Is Needed: Sometimes, despite best efforts, a caesarean section or induced labour becomes necessary for safety. Common reasons include:
  • Placenta previa (placenta blocking the cervix)
  • Foetal distress
  • Prolonged labour
  • Breech or abnormal foetal position
A safe birth, regardless of method, is the real success. The goal is always a healthy mother and child.


Post-Delivery Recovery After Normal Birth


Recovery after a vaginal delivery is usually faster. You may experience soreness or fatigue for a few days, which improves with rest, hydration, and gentle movement. Resume light activity as advised by your doctors, and practise pelvic floor exercises to regain strength. Eat nourishing foods, and prioritise bonding with your baby. Remember, childbirth is not the end — it’s the beginning of motherhood.

Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.

FAQs on Pregnancy Tips for Normal Delivery

  1. Is an expected delivery possible after a previous caesarean?
    Yes, in many cases. It’s called VBAC (Vaginal Birth After Caesarean) and depends on your current health and previous surgery type.
  2. Can I control labour pain naturally?
    Breathing exercises, relaxation, movement, and warm compresses can significantly ease discomfort.
  3. Does walking help in the expected delivery?
    Yes, walking improves stamina and helps the baby move into position.
Disclaimer: Medically approved by Dr Savitha Shetty, Obstetrician and Gynaecologist, Apollo Hospitals, Bangalore

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