49. How to Prepare for Birth Pain: Insights into the Science Behind the Experience

Nov 21

Written By Faye L

So… pain in birth—what’s the deal, and do we really have to talk about it?

Short answer: yes. Long answer: yes, because it’s not just about “pain”—it’s about power, biology, hormones, and your brain doing Olympic-level work. And no, this is not one of those “just breathe through it” posts (eye roll).

You deserve better than surface-level tips and fear-based birth stories. You deserve the science and the strategy. You deserve to know how your body actually works in labor, and how you can work with it, not against it.

Stick around if:

You're tired of hearing “it’ll hurt, but it’s worth it” like that’s the only available wisdom.
You want real prep, not just hope and deep breathing.
You’d love to understand what’s happening in your brain, your body, and your nervous system when birth gets real.

Let’s break down the biology behind birth pain, and what you can actually do about it.

Why Birth Pain Isn’t Just “Pain”—Understanding the Science Behind Birth Sensations

Okay, here's the deal: birth pain is different from stubbing your toe or breaking a bone. Not because it’s “magical” (please stop saying that), but because it’s purposeful.

Here’s what’s happening during labor pain:

Your uterus is contracting: That’s a muscle—a big one. Think of it like your body’s strongest hug, happening on repeat.
Your cervix is opening: It’s not being “torn open.” It’s being pulled up and around by that powerful uterine muscle.
Your baby is moving down: And often rotating through your pelvis, which has its own set of nerves, ligaments, and soft tissues involved.

That intense combo = the pain you feel. But it's not random. It's your body doing the thing it was designed to do! And when you understand that, it stops feeling like you're being attacked by labor and starts feeling like you're working with it.

Nerdy (but helpful) insight:
Labor activates both your somatic (localized, physical sensation) and visceral (deep, internal) pain pathways. That’s why it can feel intense in waves and weirdly everywhere. And here’s the kicker: your interpretation of those sensations is heavily influenced by hormones, mindset, environment, and even who’s in the room.

How to Prepare for Birth Pain Without Falling Into Panic Mode

Let’s get real: preparing for birth pain is less about learning how to “escape” it and more about knowing how to move through it with your nervous system on board. Here’s how to do that.

1. Understand the Hormone Trifecta

Birth is a hormonal dance, not a battlefield.

Oxytocin: The love hormone that fuels contractions. More oxytocin = more productive labor.
Endorphins: Your body’s natural pain relief. Higher when you feel safe, supported, and calm.
Adrenaline: Not always helpful. Too much stress = slower labor and lower pain tolerance.

News Flash: If you're being poked, pressured, or panicked, those stress hormones spike. And the pain? Feels 10x worse. But when you’re supported, informed, and calm? Your body literally helps you cope better.

2. Use Pain-Coping Tools Like a Pro (Not a Pinterest Board)

Movement: Rock, sway, squat, lean. Your pelvis is made to move, and movement = comfort.
Breathwork: Not just “heee-heee-hooo.” I’m talking actual breath patterns that downregulate your nervous system.
Water: Birth tub, shower, warm compresses. Water reduces pain perception and increases mobility.
Counterpressure + Massage: Support people take note, this isn’t fluff. It’s nerve-level relief.
Environment: Dim lights, calming scents, your playlist, your vibe. Sensory comfort = nervous system comfort.

3. Learn to Distinguish Sensation from Suffering

Pain doesn’t always mean something’s wrong. In labor, it often means something’s working.
But suffering? That’s pain + fear, overwhelm, or feeling trapped.

Your job isn’t to avoid all pain; it’s to set yourself up so that pain doesn't become panic.

Why Your Brain is Just as Important as Your Body in Labor

If birth was purely physical, every highly-trained athlete would cruise through it. (Spoiler: they don’t.)
Your mindset—and what you know walking in—matters.

The Fear-Tension-Pain Cycle: A Real Thing (Not a TikTok Myth)

Here’s how it goes:

You feel fear →
Your body tenses up →
Tension increases pain →
Increased pain causes more fear →
Repeat until chaos

You break the cycle by knowing what to expect, having tools to cope, and not feeling like you're doing this alone in the dark.

Want an example?
Let’s say your contractions hit harder than expected. You freeze. You tense. You think “I can’t do this.”
But if you knew:
👉 That feeling is transition.
👉 It means you're close.
👉 Your doula is right there whispering “this is what progress feels like.”
You breathe through. You ride it. You’re not afraid—you’re informed.

No One Escapes Birth Sensations, But You Can Own Them

You don’t need to be “tough.”
You don’t need a 12-week hypno-something certification.
You need to be resourced, respected, and ready.

Because pain is only one part of the picture. There’s also:

Power: Your body doing exactly what it’s designed to do.
Pacing: Understanding that labor builds—giving you time to adjust.
Purpose: Knowing that every contraction is one step closer to your baby.

Here’s How to Start Preparing for Birth Pain Today

Learn the science. Read posts like this. Take a birth class that actually explains what's happening.
Build a support team. Not just people who love you, but people who know birth.
Make a comfort plan. What helps you relax now? What makes you feel safe? Build from that.
Practice coping now. Breathwork, positions, affirmations. Practice in pregnancy = familiarity in labor.

TL;DR: Birth Pain Isn’t the Enemy—Ignorance About It Is

When you understand what’s happening, birth pain becomes less terrifying and more transformative.
It doesn’t mean you won’t feel it, but you’ll know what to do with it. That’s the difference between surviving labor and owning it.

And if you're craving this kind of honest, grounded support in your feed?
👋 I’m right here. Follow me on Instagram @doulafaye for straight talk, real insights, and smart ways to get ready for birth, without the fear-mongering or fluff.

Before you go, tell me: what’s your biggest question about birth pain right now? Drop it in the comments. I’d love to turn your worries into wisdom.

Faye L