Getting Into The Zone: Pack These Items to Unplug Your Brain For A Physiological Birth

After supporting many births, I’ve found that the most effective comfort measures are often the ones you won't find on a standard checklist. These items aren't about "gear"; they are about protecting the physiology of labor. That means keeping your oxytocin high (the “love” hormone which is essential for labor), your stress low, and your mind in the "labor bubble.”

Here is my special list for inspiration.

Your Vibrator! (Yes... a Sex Toy!)

It might feel unconventional, but a small handheld vibrator is a fantastic tool.  Sex and birth are deeply interconnected processes. 

Oxytocin, the hormone released during orgasm, is also produced during labor. So, using a vibrator can act as a natural pain reliever. The buzzing sensation can help block or distract the brain from pain signals during intense contractions, and help release oxytocin.

You can use it on your clitoris during contractions and/or in between. Do not insert it into your vagina. It can be used in early/active stage of labor. It is important to ensure you keep your vibrator clean (wash regularly with hot water and soap, or per instructions of the product).

An alternative is to use a TENS machine on your lower back, for example (not on your intimate parts!!). TENS stands for Transcutaneous Electrical Nerve Stimulation. This little battery-powered device can be bought for a few dozen euros and can provide a great form of analgesia during labor. The machine gives you safe little electrical impulses. It is thought to cause your body to release its own natural painkillers (endorphins) while also reducing the number of pain signals that your brain is receiving. This may help to relieve pain and relax your muscles.

Protective Shield: Sunglasses, Cap, Scarf

Labor is a primal process that thrives in the dark. Hospital lights can be harsh, triggering the "thinking brain" (neocortex) and slowing down oxytocin. Sunglasses and a cap act as a physical shield, helping you maintain your privacy and boosting natural melatonin, which works alongside oxytocin to keep labor progressing.

I also suggest bringing a long light scarf to put over your shoulders or head. It helps you feel protected and shielded from external stimuli.

This is super useful, especially if you are going to take a taxi or when you arrive at the hospital. Let your partner/doula do the talking with other people; focus inwardly on yourself away from the hustle and bustle!

Noise-Canceling Headphones

Something that is super disruptive when you are laboring is people talking to you or asking you questions (“How are you doing now?”, “When is the last time you peed?”, “Where is your insurance card?”). Questions stimulate your neocortex and take you away from your birth bubble.

Putting on headphones allows you to stay tuned into your rhythm and your music, effectively "unplugging" from the distractions of the outside world.

Also, having your headphone on your ears, even if is turned off, signals to other around you that are you not wanting to be disturbed.

Door Sign

In a similar fashion, you could hang on the door a sign that communicates your need for intimacy during labour. For example a sign saying "I am in my bubble" or something like this. The aim here is to avoid staff to come and chit-chat or check in with you, if you are coping well and want to stay in your bubble.

Let your partner/doula answer the questions they can.

For important decision-making processes, you will be involved (e.g., using pain relief), but try to isolate yourself from the discussions and external noises if you can!

Craft your own sign, something that is personal and warm/respectful of the staff.

While you are at it, you can also create one for the postpartum, to hang on your door in your room later; example "We are sleeping", "Tired Mama trying to get a nap". This can support the staff understanding your need, and delaying non urgent check ups.

example of sign for hypnobirth credit: the birth space

Your Favorite Shirt & Pillow

Birth is a physiological, natural event... when you are giving birth, on the contrary to most people in the hospital, you are not "sick"!

Wearing your own long, button-down shirt or very loose t-shirt instead of a hospital gown helps you feel like yourself healthy and empowered rather than a "sick patient."

Similarly, your own pillow provides a familiar scent, comfortable physically but also for your nervous system, signaling to your body that you are safe.

credit Audrey Lewis

Meaningful Objects

When you arrive at the Kreisssaal, it is important to make the space yours. Think less hospital vibe, more cozy-homy!

Bring a couple of meaningful objects to lay out a bit like a little birth altar. This could be pictures of loved ones, ultrasound photos, religious items, or little objects that mean something special to you. Think of bringing a little light too for a dimmed atmosphere.

This makes you feel connected to your baby and turning a clinical room into a sacred space.

Affirmation Posters & "Songs"

credit Kimberley Erskine

Visual affirmations are wonderful for the walls of your birth room, but you can take them a step further. Try turning a favorite affirmation into a simple, rhythmic melody. Rehearsing this "birth song" with your partner or doula creates a repetitive, meditative tool you can lean on when things get intense.

These are fun things to create during a mother blessing ceremony for example ;)

🎶"My baby is coming OOooooo, My baby is coming AAAAaaaaa, OOOaaaa, AAaaaa. I am ready and open"🎶

🎶"I am opening up and surrender to this birth. I am opening up to meet my baby now"🎶

A Small Handheld Mirror

A birth mirror can be a motivational tool... With it you can see what is "happening" when you are pushing. Alternatively, you may also use your hands to feel what is happening.

You can get your doula, partner, midwife to hold the mirror, or just put it on the floor and squat over it for example.

I see it as especially useful with epidurals because in this case, sometimes women don’t have the same sensations when to pushing the baby down. When they push with a mirror, they can see progress when they push a certain way. It gives them confidence and a sense of control.

credit ninaanddennis.com

Anne Matei is a birth and postpartum doula based in Berlin, supporting French-, English-, and German-speaking families. She accompanies births in hospitals, birth centers, and home births alongside midwives. Read what families say about working with her in client testimonials. Feel free to get in touch to schedule a non-binding introductory call.