3 Things I Would Do to Prepare for Birth (If I Were Pregnant Again)
If you’re pregnant, chances are you’re already thinking about how to prepare for birth — and not just the hospital bag kind of prep.
Most parents want to do everything they can to support a positive birth experience and improve their chances of having a vaginal birth, if that’s their goal.
If it were me? These are the three things I would absolutely prioritize for birth prep — and yes, you can start right now.
1. Prepare… before the big day (and be picky about your sources)
The first thing I would do to prepare for birth is exactly what you’re doing right now: learning ahead of time.
Reading, listening, and educating yourself before labor starts can make a huge difference in how confident and prepared you feel when things actually get moving. That said, I want to offer one important word of caution — especially when it comes to Google and social media.
Social media can be an incredible tool for education. It’s one of the main reasons I show up online — to make good, accurate information accessible, especially in areas where maternity care can be limited. But it’s also a double-edged sword.
Once you watch a few traumatic birth stories or worst-case scenarios, your algorithm often decides that’s all you want to see. Suddenly your feed is full of fear-based content, misinformation, or experiences that may not apply to you at all. That’s how confirmation bias sneaks in.
My advice? Learn. Read. Listen. But vet your sources.
Look for information that is:
Evidence-based
Non-biased
Shared by qualified professionals
You need information — not opinions disguised as facts.
2. Take a prenatal course (and bring your support person with you)
The next thing I would absolutely do is take a prenatal course — ideally with my partner or support person.
Knowing what to expect during labor and birth has a massive impact on how the experience feels. When things make sense, they’re often less scary. Preparation doesn’t mean you’re controlling birth — it means you understand it.
Prenatal classes don’t have to be in person to be effective. In fact, online and virtual options can be more accessible and flexible for many families. The key is choosing a course that covers:
Labor and birth basics
Comfort measures
Decision-making during labor
Postpartum and newborn care
I also always recommend pairing birth prep with breastfeeding and newborn education if you can. Birth is just the beginning — and being prepared for what comes after matters too.
(And yes, I do offer prenatal and breastfeeding courses at bumptolatch.com for anyone looking for structured, evidence-based learning.)
3. Use a notebook — your future brain will thank you
If I were pregnant again, I would keep a notebook or notes app with me at all times.
Pregnancy brain is real. You’ll think of important questions at the strangest moments — and somehow forget every single one the second you sit down in your provider’s office. Writing things down as they pop into your head makes your appointments more productive and ensures your concerns actually get addressed.
This is especially helpful when social media brings up something new or confusing. Instead of spiraling or assuming something applies to you, write it down and bring it to your provider.
Social media should be a conversation starter — not the final authority.
Your provider knows you and your pregnancy. They can help you understand whether something is helpful, unnecessary, or not recommended for your specific situation. That context matters.
Bonus: Forward-Leaning Inversion for labor prep
One movement I would absolutely include in my birth prep is forward-leaning inversion, a technique popularized by Spinning Babies.
This movement helps release the lower uterine ligaments and create more space in the lower part of the uterus — which can encourage:
Head-down positioning
Chin-tucking for babies already head-down
Breech or transverse babies to turn
It can also provide a great stretch through the round ligaments and sacral area.
Forward-leaning inversion is typically started at or after 20 weeks, once per day — but only if your provider says it’s safe for you. There are situations where this movement isn’t recommended, which is why checking in first is so important.
If you’re cleared, it can be a really helpful and simple tool to add into your routine.
Final thoughts
Birth prep doesn’t have to be overwhelming. A few intentional steps — learning from good sources, taking a solid prenatal course, staying organized, and using body-based techniques when appropriate — can go a long way.
I’ve got three more birth prep tips if you want a part two, so let me know. And if you’re interested in movements you can use during early labor or pre-labor, be sure to check out the Miles Circuit as well.
As always: be happy, stay healthy, and have fun.
