Our ultimate labor toolkit: Packing for birth success

Written by: Sharon Loose

You should consider the following categories to help you pack effective tools just for you (and your support team).

Packing a bag for your birth is no small task. Of course you want the basics – toiletries, snacks, comfy clothes. But, have you considered that what you pack in your bag for your birth is the tool kit you can use to affect how comfortable you are in labor, how confident you are in labor, and even how calm you are in labor? 

Most people don’t consider just how important what goes in your bag is to the ability you have to navigate your birth experience.

Knowing the tools that will enhance your experience and allow you to access multiple options and choices along the way can make all the difference for your birth.

So let’s pack your bag! You should consider the following categories to help you pack effective tools just for you (and your support team).

Comfort & Movement Tools

Labor works best when your body can move freely. Movement encourages an effective descent of the baby through the pelvis. Here is how we can help.

• Comfortable clothing or a labor gown that allows easy movement and access
• Non-slip socks or slippers for walking and standing
• Rebozo, scarf, or long wrap for supported movement and hip squeezes
• Birth ball or peanut ball (check availability at your facility) – these are great for comfort and movement
• Gardening knee pads for when you want to kneel in the shower
• A pillow (hospital pillows are not great and there is always somewhere you need to put a pillow!)

Breath, Focus & Mindfulness Supports

Your breath and mindset are powerful tools in labor. These can both tell your brain you are okay, safe, and confident, which will allow your pain relief hormone endorphins to flow.

• Affirmation cards or a printed mantra
• Headphones and a calming playlist or meditation (Bluetooth® speakers a must)
• Essential oils or a familiar scent (lavender, citrus, or a scent tied to safety and calm)
• Eye mask or weighted eye mask to help you create a bubble of safety

Physical Comfort & Pain Relief

Small items can make a big difference during intense moments.

• Lip balm and hair ties
• Massage oil or lotion
• Heat packs or cold packs
• Tennis balls or a massage tool for back pressure or anywhere that feels good
• T.E.N.S machine for a powerful distraction from the contractions

Nourishment & Hydration

Labor is physical work – fuel matters.

• Electrolyte drinks or coconut water
• Easy-to-digest snacks (protein bars, honey sticks, dates, trail mix, fruit, energy balls)
• Reusable water bottle with a straw
• Popsicles

Partner & Support Tools

Your support person needs tools too.

• Printed birth preferences (they will be your best advocate)
• A short list of comfort measures your partner can use (reminders for when they feel stressed)
• Comfortable change of clothes and snacks for your support person

After Birth Essentials

Prepare for the first hours with your baby.

• Comfortable postpartum clothing
• Personal toiletries
• Phone charger with a long cord
• Breastfeeding pillow
• A special outfit and blanket for baby

You don’t need to pack everything – just what helps you feel safe, supported, and prepared. When you intentionally choose tools that support movement, breath, comfort, and connection, you’re actively participating in your birth experience.

Your birth bag isn’t just a bag. It’s a reflection of how you plan to show up for one of the most powerful days of your life.

Sharon Loose, CCE, CD, BDT, PCD, is a certified doula and childbirth educator with over 26 years of experience and has supported over 2,000 Calgary and area families on their parenthood journey.

See our related articles:

• Oh Baby! Checklist for Your Birth Centre Stay
• Do you need a birth plan?
• Planning Ahead - Your Go-To Guide to Packing for the Birth Centre