4 Top Tips To Prepare For Birth Naturally

As your due date approaches, it’s completely natural to start thinking about how to support your body and mind for labour. Every birth is unique, but there are a number of gentle, natural practices that have been used historically to help prepare your body from around 32 weeks of pregnancy.

Here are our favourite natural ways to get ready for labour, backed by research and centuries of traditional wisdom.

1. Eat Dates Daily from 36 Weeks

It might surprise you, but eating dates daily from 36 weeks has been linked to a smoother labour. Research has shown that women who consumed six dates a day were more likely to go into spontaneous labour and experienced shorter first stages of labour compared to those who didn’t.

Dates are also packed with energy and fibre – ideal for maintaining stamina and digestion in late pregnancy.

HotTea Mama tip: Medjool dates are especially soft and naturally sweet. Try them stuffed with almond butter or chopped into your morning porridge for a nourishing treat. We have some great recipes to try here.

2. Sip Raspberry Leaf Tea from 32 Weeks

Raspberry leaf tea is a time-honoured remedy to support the final trimester of pregnancy. The active compound, fragarine, has been shown to help tone the uterine muscles – potentially aiding more effective contractions during labour.

Our specially formulated blend, The Final Push, combines raspberry leaf with peppermint for a refreshing flavour and added digestive support. It’s an ideal companion for those final weeks.

How to enjoy: Begin with one cup a day from 32 weeks and gradually increase to 2–3 cups daily from 36 weeks. As always, speak to your midwife, especially if you’re taking medication or have a planned induction or c-section.

3. Gentle Movement to Build Strength and Balance

Low-impact exercise in pregnancy supports both physical and emotional wellbeing. Activities like prenatal yoga, walking, and pelvic floor exercises can help improve circulation, reduce discomfort, and strengthen the muscles needed for labour – it’s often said that birth is more marathon than sprint!

A short daily walk or gentle yoga flow can also help position your baby optimally and release endorphins – your body’s natural pain relief.

4. Prioritise Relaxation for Mind-Body Connection

Birth is not just physical – the mental and emotional preparation is just as crucial. Calming practices such as hypnobirthing, warm baths, deep breathing, and guided meditations can help reduce stress hormones and support the flow of oxytocin – the key hormone behind contractions.

Even just 10 minutes of mindfulness or a comforting bedtime routine can make a real difference in preparing for labour with calm confidence.

Every pregnancy journey is unique, and what works for one person may not work for another. But by incorporating natural practices – like enjoying raspberry leaf tea, staying gently active, and prioritising relaxation – you can support your body and mind as you move towards birth.

Always consult your midwife or healthcare provider before making changes to your routine, and above all, trust in your incredible body. You’ve got this.