The Ultimate Birth Prep Checklist: 10 Essentials for a Smooth and Empowered Labor

Essential Birth Prep: A Guide for Moms-to-Be

Originally written during my first pregnancy and updated after giving birth to my daughter Bailey.

Preparing for birth can feel exciting, overwhelming and honestly a little intimidating all at the same time. During my first pregnancy, I spent countless hours researching, reading books, listening to birth stories and trying to figure out how I could best prepare for labour.

Looking back now, after actually giving birth, there are still many things on this list that I would absolutely recommend. Some helped exactly as I hoped they would, some surprised me, and a few things turned out differently than I expected.

The truth is that birth is unpredictable. No amount of preparation can guarantee a certain experience. But I do believe that understanding your options, feeling informed and having the right support around you can make a huge difference.

These are the birth preparation essentials I focused on during my first pregnancy and the things I would still recommend to other mums preparing for labour.

1. Birth Ball & Peanut Ball: Must-Have Tools for Comfort and Positioning

The birth ball is an absolute game-changer. I can’t recommend it enough. It's perfect for helping with labor positioning and encouraging the baby to move into the ideal position. It’s something you can use well before labor starts too—sitting on it during pregnancy helps with posture and ease of movement. I've linked to the one I chose below, but make sure to get one that’s sturdy and the right size for your height!

Intl. Link: Natural birth & fitness ball

AUS: Natural birth & fitness Ball

Along with the birth ball, I also invested in a peanut ball. At the time I thought it would be something I'd use constantly during labour. Looking back, I actually never touched mine at home. Most hospitals have peanut balls available anyway, so if I was choosing between the two, I'd definitely prioritise the birth ball. That said, peanut balls can be incredibly useful for positioning during labour, particularly if you're planning on having an epidural.

Intl. Link: Peanut Ball

AUS: Peanut Ball

2. Books to Educate and Empower

I’m that person who needs to know exactly what to expect, especially when it comes to something as big as labor and delivery. Being informed has really helped me stay grounded and keep my anxiety in check. Two books I absolutely loved are The Birth Space and The Little Book of Self-Care for Moms-to-Be. Both gave me incredible insights into pregnancy, birth, and postpartum care, and the self-care tips helped me feel more confident in my journey to motherhood.

Now that I've actually given birth, I'd still recommend both of them. There’s so much information out there and it can quickly become overwhelming, but I found these books balanced practical information with emotional support in a way that felt really helpful.

Intl. Link: The Birth Space

AUS: The Birth Space

Intl. Link here: The little Book of selfcare for moms to be

Aus: Link here

3. Write a Birth Plan & Labor Preferences

I’ve learned that birth is unpredictable—and I don’t want to put too much pressure on myself to plan every little thing. But, I do think it’s super helpful to know what my options are and what I want. So, I’ve been working on my birth plan (more like a list of my wishes and preferences). This way, my care team knows exactly what I’m hoping for during labor, whether that’s pain relief options, positions, or just making sure my partner’s involved in the process. The goal is to make sure you’re as comfortable and informed as possible, so you can navigate your birth in the way that feels right for you.

4. Creating My Birth Space: Comfort is Key

Whether you’re birthing at home, a birth center, or the hospital, creating a space where you feel calm and comfortable is key. This is something I’ve spent a lot of time thinking about. I’ve gathered a few items that will help me create a peaceful atmosphere, like fairy lights, a diffuser with essential oils, and a few crystals for good vibes. Consider what makes you feel calm—whether that’s a comfy pillows, a blanket, or a soothing scent. The goal is to set the stage for a relaxing environment where you can focus on what’s happening with your body and your baby.

5. See a Pelvic Floor Physiotherapist

I can’t stress this enough—see a pelvic floor physio! They’re amazing for assessing any aches or discomforts you might be feeling throughout pregnancy, and they can help prepare your body before birth. A pelvic floor therapist can even teach you how to do perineal massage, assess your risk of tearing based on the length of your perineum, and give you exercises to strengthen your pelvic floor. It’s such great support throughout pregnancy and a fantastic way to get your body ready for birth.

6. Perineal Massage: Prepping My Body

This is something I started around 34 weeks as recommended by my pelvic floor physio. Honestly, it wasn't exactly the most glamorous part of pregnancy, but it's something I'll absolutely be doing again this time around.

Did it completely prevent tearing? There's no way to know. So much depends on your baby's position, your tissue, the birth itself and a bit of luck. But despite having a posterior baby and a mild shoulder dystocia, I only ended up with a small tear that didn't require stitches. For me, that's reason enough to make it part of my birth preparation again.

7. Breathing Techniques: Breathe Through the Contractions

Breathwork is one of the most important things I’m practicing during my pregnancy. Different breathing techniques will help you stay calm during contractions and ensure you’re managing your pain effectively. I’ve been working on various patterns, like slow deep breaths and focused exhalations, to help me through labor. The breathing techniques are something you can practice long before the big day—starting now will help you feel confident and ready.

Update after giving birth: Breathing techniques were incredibly helpful in early labour and helped me stay calm and focused. Once things became more intense, particularly with posterior back labour and the shoulder dystocia, breathing alone wasn't enough to manage the experience the way I expected. That said, I'm still glad I practised them and will be doing so again this pregnancy.

8. Food & Hydration: Fuel Your Body

When you're preparing for birth, it's easy to focus on the big things and forget about the basics. But labour is physically demanding and your body needs fuel.

During pregnancy, I stocked up on protein-rich snacks, nutrient-dense foods and all my favourite treats, convinced I'd be snacking my way through labour.

Looking back, that wasn't my experience at all.

I packed plenty of snacks and barely touched any of them. The only thing I really wanted was spoonfuls of honey and electrolytes. In hindsight, staying hydrated was far more important for me than eating.

For me, the pain was so intense that I was dry reaching for hours and couldn't stomach the thought of food. But every labour is different. Some people happily snack throughout labour and find it gives them the energy they need, so it's worth packing a variety of options and seeing what feels right in the moment.

I'm still glad I packed the snacks though because once Bailey arrived, I was starving. Having food ready to eat after birth was amazing.

This time around, I'll still be packing plenty of options, but my non-negotiables will definitely be electrolytes and honey.

9. Educate Yourself on Birth Positions and Tearing Prevention

Educating myself on different birth positions and techniques to reduce tearing has been a priority. There are so many different ways to position your body during labor to help things progress smoothly, and I want to make sure I’m making choices that will support my body in the best way possible. I’ve done a lot of research into different positions and what works best for each stage of labor, and I feel much more empowered knowing that I can control this part of the process.

10. Create Playlists for Every Mood

This was honestly one of my favourite parts of preparing for birth.

My midwife suggested having a few different playlists ready to go: something calming and grounding, something more powerful for the intense moments and a playlist filled with songs that simply make you happy.

I loved the idea because labour isn't one emotion. There are moments where you want to feel calm and relaxed, and other moments where you need a little extra strength and motivation.

Looking back, I definitely used my playlists more than I expected. They helped create a familiar environment and gave me something to focus on between contractions. Even now, some of those songs instantly take me back to that day.

I'll absolutely be creating new playlists for this birth too.

Now that I've experienced labour myself, it's been interesting to look back at this list. Many of these essentials still made a difference, while a few things surprised me completely.

I'll be sharing more about what actually helped during labour, what I used, what I didn't use and what I'd do differently next time in an upcoming blog post.

Because as it turns out, some of the things I thought I'd need were completely different from what I reached for on the day.

Love,

Charlie

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