What To Do When Labor Starts: Don't Miss These 14 Things You Should Be Doing

You feel a cramp. Then another. Was that… a contraction? Maybe? You look at the clock, grab your phone, and suddenly you're Googling “what to do when labor starts.” Sound familiar?

First of all—deep breath, mama. Whether this is your first baby or your third, those early signs of labor can feel equal parts exciting, confusing, and “okay, but now what?” That swirl of emotion is totally normal (and expected!). To be honest, it still happens beyond your first baby. Going into labor just isn't something we do every day.

As a labor and delivery nurse, birth educator, and mom of three, I’ve been both in your shoes and by mama's sides during this moment—and I’m here to walk you through it. This post is your go-to guide for 14 things you should be doing when you think labor is starting. Some are practical, some are emotional, and all are focused on helping you feel grounded, confident, and prepared.

Let’s turn that “Is this it?” into “I’ve got this.”

Wondering who I am and why I'm giving advice? I'm a mom of three and a labor and delivery nurse. I've assisted in thousands of births and helped countless women on their journey to an empowered motherhood journey. I want to bring my knowledge and genuine mom advice to you. I'm so glad you're here. If you're looking for someone to talk to or lean on in this new mom life, I'm your girl.

1. Take a Deep Breath and Tune In to Your Body

Before you start texting your entire group chat or rushing to the hospital, take a moment. Breathe. Your body is doing something powerful. Tuning into it with a calm, confident mindset can make a big difference.

When we get anxious or excited (which is totally understandable right now), our bodies release adrenaline. And while adrenaline is great in a true emergency, it can actually slow labor down. Instead, focus on calming your nervous system. Instead of worrying about all of the next steps and what's to come, just be present with what you're actually feeling right now.

Being present in the moment and allowing yourself to take it one contraction at a time without rushing into a panic will help you recognize patterns as they come—and trust me, that’s key in these early hours.

2. Wait to Start Timing Contractions

If you’re feeling crampy or experiencing tightening across your belly, it’s not necessarily time to start tracking. When you use a contraction timer app too early, you become more anxious as you obsess over the numbers on the screen way to early.

In early labor, contractions may be irregular or mild, or they may start to intensify for a while and then slow back down, causing frustration and unnecessary disappointment. So instead of whipping out your timer as soon as you think it might be the real thing this time, wait until you've noticed progression on your own. Remember how in step 1 I mentioned tuning into your body? This is where that becomes important. If you're not noticing on your own that contractions are getting closer together and more predictable, it's probably not time to start tracking yet.

When they’re lasting around a minute, coming every five minutes, and sticking around for at least an hour (aka the “5-1-1 rule”), it could be go-time. That said, every body is different—so always trust your gut and reach out to your provider if something feels off or uncertain.

When you start timing, this is what you’re tracking:

How long each contraction lasts
How far apart they are
Whether there’s a consistent pattern

Pro tip: If you notice that your contractions aren’t getting progressively closer together or stronger, give yourself a break—seriously. You don’t need to time every single wave all day long. If they’re mild, inconsistent, or not clearly progressing, stop timing altogether. Rest, hydrate, and distract yourself for a while. You can always start tracking again once things pick back up.

3. Go to the Bathroom (Yes, Really)

This one sounds so simple—but it’s important! Emptying your bladder makes more space in your pelvis for baby to descend, which can actually help labor progress.

Plus, here’s a fun little truth: if you notice that you're pooping more than usual or having mild diarrhea, this can be one of the first signs that things are shifting. Your body might be getting rid of “extra” to focus on birth. Totally normal—and a great cue to keep paying attention.

What To Do When Labor Starts? Next, Get Your Body Ready

4. Eat Something Light and Nourishing

You’re going to need energy for the work ahead—even if it’s hours away. In early labor, eating something light and easy to digest can help fuel your body for the marathon it's about to run.

Think: toast with nut butter, yogurt and fruit, a smoothie, or scrambled eggs. Steer clear of anything too heavy or greasy. The goal is to gently nourish, not feast.

5. Hydrate

Labor is work, and just like any physical effort, your body needs hydration to function well. Dehydration can make contractions feel more intense and may even slow labor down.

Keep a water bottle nearby and take small, regular sips. Add a splash of coconut water or an electrolyte mix if that feels good to you.

Pro tip: If it's hard for you to remember to hydrate, have your birth partner or support person offer you a sip of water between each contraction. It can be their job to remember instead of yours.

6. Slow down and listen to your body

You don’t need to be pacing the halls or bouncing on a birth ball the moment you feel your first cramp. In early labor—especially if it’s the middle of the night—the best thing you can often do is ignore it and try to sleep.

If your body is asking for rest, listen. Taking a nap or lying down to conserve energy can make a world of difference later on, especially if labor picks up overnight.

But if you do feel a natural urge to move—rocking, swaying, walking slowly around the house—that’s great too. It’s all about tuning in. You’re not on a schedule here. Let your body guide the rhythm, and move when it tells you to move.

7. Take a Shower or Bath

Water can be so soothing in early labor. A warm shower or bath helps relax your muscles, reduce tension, and ease discomfort—especially in your back or hips.

This is also a great way to gauge where you’re at. If the contractions slow down or fade after a warm bath, chances are you’re still in early labor. If they keep going strong (or intensify), that’s a sign things might be progressing into active labor.

What to do in early labor? Now it's time to Set the Mood and Environment

8. Dim the Lights and Create a Calm Vibe

Lighting plays a bigger role in labor than most people realize. Your brain produces oxytocin—the magical hormone that keeps labor progressing—more easily in a cozy, low-stimulation environment.

So go ahead and channel your inner spa goddess: turn off harsh overhead lights, light a candle or plug in a salt lamp, put on calming music, and pull the curtains closed.

The goal is to help your body feel safe, relaxed, and undisturbed. Think of it as creating your own little birth bubble—one where your mind and body can do their thing without distraction.

If you want a deep dive on how to set up your birth environment using all five of your senses, check out The Unmedicated Birth Playbook

9. Notify Your Birth Team (But Don’t Rush to the Hospital Yet)

This isn’t the moment to sound the alarm—but it is a good time to give your birth team a gentle heads-up. If you have a doula, midwife, or OB on call, let them know what you’re feeling and when things started.

Keep in mind that most providers don’t want you heading in until contractions are more regular and intense. The general rule of thumb? The 5-1-1 Rule:

Contractions are 5 minutes apart
Lasting 1 minute each
Happening for at least 1 hour

But always follow your provider’s individual guidance—and your own intuition. If you’re unsure, uncomfortable, or feeling like something’s off, it’s never wrong to check in.

For now, keep nesting in your calm space and trust that it's best not to rush the process unless absolute. This part is all about letting your body do its thing.

What to do when labor starts? Don't forget to Nurture Your Mindset

10. Review Your Birth Plan or Preferences

You don’t need to sit down and re-work the whole thing or memorize it word for word—but take a quick moment to mentally revisit what’s most important to you.

Whether it’s intermittent monitoring, delayed cord clamping, or using the tub during active labor, reminding yourself of your birth preferences can help you feel more in control and grounded in your choices.

It’s also a great time to share any last-minute updates with your partner or birth team. And remember—plans are helpful, but flexibility is key. Birth often writes its own story, and your mindset matters more than a checklist.

11. Use Breathing Techniques and Affirmations

Your breath is one of your most powerful tools during labor. Practicing slow, deep breaths can help manage discomfort, reduce tension, and keep you anchored in the present moment.

Now’s a great time to start:

Inhale through your nose for 4 counts
Exhale slowly through your mouth for 6 counts
Let your shoulders drop and jaw relax

Pair your breathing with a simple affirmation like:

“My body was made to do this.”

“Each wave brings me closer to meeting my baby.”

“I am safe, I am strong, I am supported.”

Say them out loud, write them down, or just repeat them in your head—whatever feels good.

12. Limit Distractions (Especially Your Phone)

I know—it’s tempting to update your mom, your sister, your group chat, and your Instagram story the second you feel a twinge. But too much noise can pull you out of your zone and actually slow labor down.

Now’s the time to protect your headspace. Turn on Do Not Disturb. Hand your phone to your partner. Or better yet—unplug for a while and focus inward. You’ll have plenty of time to share the big news later.

Think of this as sacred time between you and your baby. The more you tune out the world, the easier it’ll be to tune into your body.

What to do when labor starts? Finally, Get Your Essentials Ready For Go-Time

13. Grab Your Hospital Bag and Use It as a Tool

Your hospital bag isn’t just a box to check off on your third-trimester to-do list—it’s a tool to help you feel calm, prepared, and more like yourself when it’s time to meet your baby.

In the swirl of contractions, travel time, and check-ins, your bag becomes your anchor to home, your safe space, and the plan you've been creating for months. It holds all the little things that make a big difference:

Snacks you actually like
A cozy robe or your favorite leggings
A playlist or Bluetooth speaker
Copies of your birth plan, ID, and insurance card
Baby’s going-home outfit (because yes, it deserves a moment)

It’s not just about what’s in the bag—it’s about how it makes you feel. Thoughtfully packed = less stress, fewer “oh no” moments, and more energy for what matters most: bringing your baby earthside.

If you haven’t packed yours yet, or just want to double-check that you’ve got the essentials (plus a few often-forgotten gems), grab my Free Hospital Bag Checklist.

14. Let Your Partner or Support Person Know What You Need

They might be watching you like a hawk right now—or sleeping soundly while you’re in the bathroom trying to decide if it’s the real deal. Either way, this is a good time to gently check in and let them know what would help you most.

Do you want:

Help timing contractions?
A massage or counter pressure?
Silence and space?
Encouragement and reminders to drink water?

Tell them what’s helpful and what’s not. Setting clear expectations now will help them support you better when things intensify later. You’re a team—and this is the beginning of that rhythm.

Conclusion

You don’t need to do all 14 things right away. This isn’t a checklist to frantically power through—it’s a supportive guide to help you feel confident, prepared, and present as your labor begins.

Early labor can be slow and subtle, or fast and fierce. However it shows up for you, remember: your body knows what to do. You are already doing it. And you’re not alone—I’m cheering you on every step of the way.

💕 Want even more support? Download my free Early Labor Checklist, or share this post with a friend who’s getting close to baby time.

What To Do When Labor Starts: Don’t Miss These 14 Things You Should Be Doing

What To Do When Labor Starts? First Things First – Check in With Yourself