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I Think I’m in Labor… What Do I Do?



First, take a deep breath. Let the worry go. “Am I in labor? Is this happening?” is something nearly every person in your position has asked, and laboring can be the most daunting part of the birth experience. Remember, not everyone experiences that Hollywood version of birth with an obvious spontaneous amniotic fluid splash on the floor followed by contractions and a rush to the birth center while heavily panting. More often, the waters stay intact throughout part or all of the labor. Educating yourself on the process of labor and birth is essential for navigating this life event, whether you plan to have a vaginal delivery or have opted for a cesarean section. Even with an elected cesarean, there is still the possibility of going into labor before the procedure. Knowing how to interpret your body’s signals and cope with the intensity of contractions can reduce uncertainty and help you stay calm and focused as labor progresses.

Contractions Prepare the Body

All types of contractions, whether they lead directly to labor or not, are preparing your body for the birthing process. This is why they can feel exhausting, and why it can be difficult to differentiate between what some refer to as “practice” contractions (such as Braxton Hicks) and true labor contractions. These preparatory contractions are still significant—they help condition the uterus and prepare the body for the task ahead.

What Do Contractions Feel Like?

Contractions are caused by the rhythmic tightening of the uterus as it works to dilate the cervix and move the baby down into the birth canal. The uterus is a powerful muscle that contracts in both horizontal and vertical directions. These contractions are felt as tightening or pressure, similar to flexing muscles around an object to push it slowly downward. Each contraction brings the baby closer to birth as the muscle gathers at the top of the uterus (the fundus) and exert pressure to assist in the baby’s descent. The contractions can feel like waves of intensity, making it difficult to concentrate or hold a conversation.

How Resting Helps Distinguish Contractions

(Step 1) When you start to notice contractions, one of the most reliable methods to determine if they are progressing into labor is to rest. By lying down and staying still for a couple of hours, the body can show you whether contractions are easing or intensifying.

During this period, it is helpful to document each contraction, noting the time it starts and how long it lasts. If the contractions reduce in strength and frequency while you are resting, it is an indication that your body is not yet in active labor. However, if contractions continue or strengthen, true labor may be approaching.

Timing Contractions and When to Contact Your Doula

(Step 2) If contractions persist or intensify through the resting phase, begin tracking the time between each contraction from start to start. This will help identify a clear pattern (Step 3). When contractions are consistently lasting for about one minute and are approximately five minutes apart for an hour (5-1-1), it is important to contact your doula (Step 4). Your doula will review your birth plan and provide guidance on what to do next. Your birth team should begin assembling at this stage to prepare for labor and birth. The best way to track contractions in my experience is using a contraction app or online timer so the birth team can easily monitor the results. 

(Step 5) Once the contractions have increased in length to roughly four minutes (4-1-1) apart, the birth team should be ready to assist you to the birthing location. Be prepared for the contractions to either slow down (from being in a state of complete comfort and feeling safe with your birth team) or speed up (those contractions really did the work!). 

Please keep in mind that all bodies function differently and these contraction tracking times (5-1-1 & 4-1-1) are based on a large average of birthing statistics. Rely on your doula/birth coach, care provider, birth team, and even your instincts to support decisions at this stage of labor.

Staying Calm and Focused

(Step 6) Remaining calm and confident during labor can make the experience less overwhelming. Some tools that are commonly used in birth education courses are breathing techniques, which help slow the heart rate down and regulate the nervous system through intense contractions. Another tip you might learn in a course would be movement - staying calm, relaxed, and un-tense while continuing to walk, sway, stretch, and move will help the contractions work smarter, not harder, to engage the baby into optimal birthing position. 

Understanding how to manage pain and knowing what to expect during labor are critical tools in coping with the intensity of contractions. Reach out to your doula or healthcare team if contractions are persistent or if you’re unsure how to proceed. A well-prepared support team can make all the difference.

At Golden Moon Births, we offer classes on labor pain management and birthing education to help you feel more prepared and confident. For more information on our upcoming events and courses, contact us to find out how you can join.

Remember, as the contractions intensify and the body works harder, you are getting closer to birth. While labor may seem daunting, every contraction serves a purpose, and you can manage each step with the right support.

In Summary


  1. Lie down, relax as much as possible, and document contractions.

  2. “Practice contractions” will ease, but labor contractions will persist.

  3. Time from the start of one contraction to the next, and the length of time it lasted, for an hour.

  4. If contractions are near the 5-1-1 pattern (5 min apart, 1 min long, for 1 hour), it’s time to notify your doula.

  5. Alert your birth team when 4-1-1 is confirmed & make your way towards the birth center. Not all bodies work the same, so keep in mind that these numbers might be slightly different. utilize the advice from your birth team, and your own intuition.

  6. You’re getting closer—trust your body & release your muscles through contractions.


You can do this.

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