What I’m Bringing to My Birth: Essentials for a Smooth Birth and Gentle Recovery

Written with love from a mother-to-be, eagerly awaiting the arrival of her little one in December

It’s best to have your birthing bag packed and ready by around 36 weeks, as babies can sometimes arrive earlier than expected. Once everything is packed, keep the bag by the front door or in an easy-to-access spot, so you can grab it quickly when it’s time to go. This is also helpful if someone else needs to stop at your house to pick it up! This simple preparation helps ease last-minute stress and ensures you have everything you need for a calm, smooth arrival at the birthing center.

As a pregnant woman preparing to give birth in just one months, I’ve spent a lot of time carefully curating what I’m bringing with me. Giving birth is an extraordinary experience—filled with magic, uncertainty, and emotion. To feel as grounded and prepared as possible, I've gathered items that I believe will support both me and my baby through labor, birth, and the transition home.

I've chosen a birthing center in New Jersey with midwives to guide me through a physiological birth, an approach that supports my body’s natural rhythms and instincts during labor. In a physiological birth, the focus is on creating a calm, undisturbed environment that allows labor to progress without unnecessary interventions. This gentle approach honors the body’s innate wisdom, supporting the release of hormones that ease labor and strengthen the bond between mother and baby.

The birthing center itself feels more like a cozy retreat than a medical setting. With a traditional full-size bed, a private bathroom with a shower, a spacious tub for laboring, and even a patio that opens to the outdoors, it’s the ideal environment for a relaxed and empowering birth experience. One unique aspect of this center is that they discharge you within 4-6 hours of birth, so my little one and I can rest and bond at home. We’ll return within 24-36 hours for a follow-up with the midwives, where they’ll ensure everything is progressing smoothly for both of us.

Below is a Quick list of items from my birthing bag followed by a detailed list of what’s in my birth bag, separated into sections: For Mom and For Baby—with explanations on why I’ve chosen these items.

For Mom:

• Essentials: ID, Insurance Card, Birth Plan
• Multiples of Comfortable Clothing
• Pain Relief
• Aromatherapy and Massage Oil
• Hydration and Snacks
• Postpartum Recovery Supplies
• Toiletries
• Entertainment and Relaxation

For Baby:

• Car Seat
• Diapers
• Coming Home Outfit
• Extra Bag

For Mom: Supporting a Calm, Comfortable Birth

ID, Insurance Card, and Birth Plan

To stay comfortable throughout labor and after, I’m packing a variety of clothing options that can adapt to whatever the moment brings—whether I feel hot, cold, wet, or dry. For the journey to the birthing center, I’ll wear cozy sweatpants and a sweatshirt to stay warm and relaxed.

For labor, I’ve chosen a custom-made labor and delivery skirt and bandeau in a rich teal color from Etsy. This set is thoughtfully designed for ease of movement and offers modesty while allowing me to feel as comfortable as possible in any labor position. You can view the skirt here: Kobieta Labor and Delivery Skirt. I’m also bringing an extra bathing suit for water labor, so I can comfortably get in and out of the tub or shower as needed.

I’m also bringing an ankle-length, hooded Turkish cotton robe, a thoughtful gift from my aunt. Made from soft, absorbent cotton, this robe will keep me warm between contractions or as I step out of the tub. Its generous length and hood offer extra warmth, making it ideal for the December chill. You can see the robe here: Turkish Cotton Hooded Robe.

I’ve packed a few essentials to keep my feet comfortable and warm during labor. I have easy, slip-on shoes that are fine getting wet, perfect for moving in and out of the tub or shower and to possibly go outside in. To stay cozy in the chillier December temperatures, I’ve included 2 pairs of thick, warm, wool socks that will make a big difference in keeping me comfortable. I’m also bringing along a pair of fuzzy slippers, a thoughtful gift from my aunt, embroidered with “Mama” across the top—a fitting reminder of the beautiful role I’m stepping into.

For the journey home, I’ve prepared a soft, comfortable outfit that feels like a warm hug: a cotton undershirt layered with a long-sleeve shirt, an oversized merino wool button-down sweater, and wide-leg merino wool pants, all topped off with my cozy Ugg boots. To keep my little one close and warm, I’ll wear my Mamalila Wool Babywearing Coat, perfect for those early bonding moments in the December chill.

With these choices, I feel ready to meet whatever comfort needs arise and embrace this beautiful experience.

Bluetooth Speaker, Headphones and Tracks

I’m bringing along a Bluetooth speaker to fill the room with music and meditation tracks, creating a calming, supportive atmosphere throughout labor. Music can be incredibly powerful during birth, helping to set the mood, ease anxiety, and encourage focus. I’ve curated a few playlist with soothing melodies and meditation tracks to help me stay centered and grounded, providing a comforting rhythm to breathe and move along with during contractions. I also have a playlist with a few of mine and my husbands favor dance tracks. I cannot foresee what will help me along, but I want to have options. Having these sounds in the background will help me connect with myself and maintain a peaceful mindset, allowing me to feel more at ease and in control. The Bluetooth speaker makes it easy to adjust volume and switch tracks, giving me the flexibility to create the environment that feels right in each moment. If I decided I would like to go more inward, I also have packed headphones. 

I will also possibly use the Mindful Mama App and my hypnobirthing tracks that I have been using during my pregnancy. They contain breathing and meditation techniques along with affirmations during any stage of pregnancy, labor and there on after. 

Portable Fan

Labor can be an intense, physically demanding process, and a portable fan can make a big difference in comfort. Many moms find that a small fan provides a refreshing breeze that helps them stay cool, especially during the active phases of labor when body temperature often rises. Not only does a fan help with temperature control, but it can also be incredibly soothing. The gentle hum and airflow can create a calming effect, which is particularly helpful in a birthing environment focused on relaxation and natural rhythms. Look for a compact, battery-operated fan that can easily be held or clipped onto a nearby surface, giving you the flexibility to stay comfortable no matter where you are in the room. Here is the fan that I will be using on Amazon. As a bonus, this fan can later be used on the stroller or the crib!

TENS Unit

The TENS unit (Transcutaneous Electrical Nerve Stimulation) is a versatile, non-invasive device that can be incredibly helpful for pain management during labor. By sending gentle electrical pulses through adhesive pads on the lower back, it interferes with pain signals sent to the brain, creating a tingling sensation that distracts from contractions. This effect activates the body’s natural pain relief mechanisms, releasing endorphins, the “feel-good” hormones. For those aiming for a low-intervention birth, the TENS unit is an ideal support tool, especially when started early in labor.

Benefits of Using a TENS Unit During Labor

• Shortens Labor Duration: Studies suggest that using a TENS unit may help reduce labor time, especially when started early.
• Great for Lower Intervention Births: It’s a drug-free method that supports natural pain management, making it perfect for those seeking minimal interventions.
• Eases Back Labor: For mothers experiencing intense back labor, TENS offers targeted relief that is highly effective.
• Delays or Reduces Need for an Epidural: TENS use can delay the administration of an epidural, helping mothers progress naturally for longer.
• Enhances Satisfaction and Comfort: Many mothers report a significant increase in satisfaction with their birthing experience when using a TENS unit.

Another advantage is that TENS can be used throughout early labor and all the way up to an epidural, although it’s not intended for use in water. Some practitioners even recommend beginning TENS use at 37 weeks to get comfortable with the device and its settings. Post-birth, the TENS unit continues to be useful for relieving muscle soreness and tension, helping new moms recover more comfortably.

For those interested, the unit is available to rent for $55 for six weeks or can be purchased in models ranging from $80 to $149. More information and rental options can be found here: [TENS for Labor](https://tensforlabor.com/?ref=61). This flexibility makes it accessible and easy to integrate into a birth plan for moms who want a low-intervention option with proven comfort benefits.

Birthing Comb

One of the unique tools I’m bringing to labor is a wooden birthing comb. While it may seem simple, this little comb can be surprisingly powerful for managing discomfort and grounding focus during contractions. The idea is to grip the comb tightly in the palm, pressing its teeth into specific pressure points on the hand. This pressure helps activate the body’s “gate control” pain response, which essentially redirects the sensation of pain from contractions, giving the brain an alternate focal point.

The birthing comb also encourages mindfulness, as the steady, grounding sensation can help bring a sense of control and calm. It’s particularly helpful for moms aiming for a natural, low-intervention birth, providing a drug-free option for pain management. The wooden material feels warm and natural, which is important for those seeking to stay in touch with the grounding energy of the birth experience. Small, easy to hold, and highly effective, the birthing comb is a wonderful addition to my toolkit for labor. You can find the birthing comb I’m using here on Amazon.

Rice Sock

A rice sock is a simple but incredibly effective tool for comfort during labor. Filled with uncooked rice and heated in a microwave, it provides soothing, moist warmth that can be applied to areas of tension or discomfort, like the lower back, shoulders, or abdomen. The heat helps to relax muscles and increase circulation, which can ease the intensity of contractions and relieve the aching sensations that often accompany labor. What’s great about a rice sock is that it molds to the body, delivering warmth exactly where it’s needed. Additionally, having something warm and comforting to hold onto can be very grounding, giving a sense of calm and relief that helps me stay focused and present through each stage of labor.

Making a rice sock at home is easy and requires only a few basic items. Here’s how:

1. Gather Materials: You’ll need a clean, thick sock (preferably cotton) and about 1 to 2 cups of uncooked rice (any variety will do). Avoid instant rice, as it can cook and create an odor.

2. Fill the Sock: Pour the rice into the sock, filling it about halfway to three-quarters full. This allows enough room for the rice to move around and conform to the shape of your body.

3. Secure the End: Tie a tight knot at the open end of the sock to keep the rice contained. If you prefer a reusable option, you can sew the open end closed.

4. Heat It Up: Place the rice sock in the microwave and heat it in 30-second intervals until it reaches your desired warmth. Be careful not to overheat it, as it can become too hot or even burn the fabric. Test it on your wrist to make sure it’s safe before applying it to any area.

5. Use as Needed: Apply the warm rice sock to any area of discomfort, such as the lower back or abdomen, to enjoy the soothing heat. It can be reheated as many times as you need during labor.

The rice sock is a great homemade tool that brings comforting warmth and relief during labor, perfect for easing muscle tension and creating a sense of calm.

Aromatherapy and Massage Tools

Aromatherapy and massage can be incredibly powerful tools during labor, helping to create a calm, supportive environment while naturally easing pain and stress. The right combination of essential oils offers both physical and emotional benefits, allowing laboring mothers to harness the soothing, grounding power of scent to support a more comfortable birth experience.

Essential Oils for Labor

Young Living and doTERRA are both trusted brands. Each essential oil serves a unique purpose, providing targeted support depending on the needs of the moment:

• Clary Sage: Helps to relieve tension and encourage labor progress, shorten labor time by supporting the body's natural rhythm. 
• Jasmine: Helps to manage uterine pain and strengthen contractions. 
• Lavender: Can ease uterine pain, increase the strength of contractions, and help to calm anxiety.
• Myrrh: Helps to speed labor by encouraging the opening of the cervix.
• Neroli: Helps to reduce fear, tension, and anxiety. 
• Peppermint: Provides relief from nausea and vomiting.

To use these oils safely, I’ve chosen a carrier oil to dilute them—specifically, a pump bottle of coconut oil, which is easy to apply and gentle on the skin. Here’s the link to the coconut oil I’m using. This will be great for massages as well!

Pure Rosewater Spray

In addition to essential oils, I’m bringing a refreshing pure Rosewater spray to labor, housed in this handy continuous misting spray bottle. This gentle mist with Damask Rose provides instant cooling and a subtle, uplifting fragrance—perfect for those intense moments when a quick refresh is needed. This spray bottle was a lifesaver at Burning Man and is a favorite in my yoga classes as well. It will be wonderful for labor, keeping me cool, centered, and refreshed in a simple, natural way.

With these aromatherapy and massage essentials, I feel equipped to ease pain, relax, and stay grounded throughout labor, creating an environment that supports the calm, gentle birth I envision.

Nourishment: Before, During and After

Fueling my body with nourishing foods and drinks during labor is a priority, as it provides the essential nutrients, hydration, and energy I’ll need to stay strong through the process. At my birthing center, I’m fortunate to have access to a nearly full kitchen—with everything from a fridge and toaster oven to a bread maker (though I’m still curious about the story behind that!). Having this space available allows me to enjoy small, easy-to-digest snacks and sips that can sustain my energy and hydration throughout labor.

Snacks for Steady Energy and Nutrients

I’ve packed a selection of simple, nutrient-rich snacks like frozen mango, blueberries, bananas, walnuts, and almonds. These provide natural sugars and healthy fats to keep my energy levels steady without causing spikes or crashes. The frozen fruit is especially refreshing and hydrating, while bananas offer easy-to-digest carbohydrates, and nuts provide proteins and fats that digest slowly, giving me lasting energy.

Comforting Recipes for Hydration and Recovery

A few of my favorite recipes from The First Forty Days  will also be on hand, including homemade bone broth and a revitalizing Ginger Lemonade Switchel, or Haymaker’s Punch, which is a natural, old-fashioned electrolyte drink. Bone broth is nourishing and restorative, providing collagen and minerals that help replenish my body, while the Switchel’s ginger and lemon are calming to the stomach, a bonus if I experience nausea. For post-birth recovery, I’ve prepared a hearty stew with sausage and millet that will give me the strength and comfort I’ll need after birth. These recipes I am and will be making weekly and having a supply in the fridge ready to go!

Electrolyte-Rich Beverages

To stay hydrated, I will pack Harvest coconut water, an excellent source of natural electrolytes that can help keep dehydration at bay. Labor can be physically demanding, and regular, small sips of coconut water will replenish essential minerals lost through sweat. Be sure to bring a bottle with a straw for easy sipping.

All of these items will be packed in my food bag or cooler, which will double as a storage option for the placenta on the way home. The midwives asked me to bring some zip locks to fill up with ice to keep the placenta cold on its journey back to my home. Having these comforting and nutrient-rich foods close by empowers me to listen to my body’s needs and keep up my strength, making labor just a bit more manageable. Remember, whether at a birthing center or hospital, it’s your right to eat and drink to keep your energy up—you just have to stand firm in advocating for yourself.

Postpartum Recovery Supplies

While hospitals and birthing centers often provide postpartum supplies to take home, I’ve packed a few of my own to make sure I’m fully prepared. Recovery after birth can be messy and unpredictable, so these items are essential to help me stay comfortable and at ease.

I’ve packed nursing pads to protect my clothes from leaks as my milk begins to come in. These pads are especially useful during the early days when my body is adjusting to milk production. Having a supply on hand ensures I can stay dry and comfortable. You can check out the nursing pads I’m using here

Bleeding is a natural part of postpartum recovery, and it can be quite heavy in the first few days. I’m bringing my own postpartum pads to manage this, providing me with the peace of mind that I have reliable, comfortable protection. The pads I chose are designed to be gentle on sensitive skin while catching blood effectively. These are the ones I’ll be using these Overnight Pads for my postpartum.

I’m bringing along a manual breast pump and a colostrum collector as part of my postpartum essentials. The manual pump will be helpful for early breastfeeding support, especially if I experience engorgement and need quick relief. Having this on hand allows me to gently express milk as needed without the need for an electric pump. Additionally, the colostrum collector will let me gather the nutrient-rich colostrum I may express in those first days. Colostrum is packed with antibodies and nutrients that are incredibly beneficial for newborns, so having a way to collect and store it ensures I can provide this “liquid gold” for my baby right from the start.

Toiletries

Hair ties and hair clips may seem like small items, but they are essential for my comfort and focus during labor. Labor can be intense, and the last thing I want is to have my hair falling into my face or sticking to my skin when I'm hot or in the water. Keeping my hair pulled back and out of the way allows me to focus on the task at hand without any distractions. With hair ties and clips within reach, I can easily adjust my hair to suit how I’m feeling in the moment, whether I want it up in a secure bun, pulled back in a loose ponytail, or clipped away for comfort. These simple tools add a sense of control and ease, letting me stay grounded and fully present during labor.

To stay fresh and feel a bit more like myself during labor and after birth, I’ve packed a small set of essential toiletries. I have my toothbrush, toothpaste, and floss Picks, which are simple comforts but can make a big difference in feeling refreshed. I’ve also included a gentle soap to wash up with and a Vitamin E stick to keep my lips hydrated, which will be especially helpful if I’m breathing through contractions. Deodorant is another must, helping me feel clean and comfortable through the intensity of labor. These little items will help me stay grounded and add a bit of normalcy to an otherwise extraordinary experience.

For Baby: Welcoming My Little One into the World

Car Seat

A car seat is non-negotiable, you cannot leave the hospital or birthing center without! It ensures our baby gets home safely, and the hospital will check that it's properly installed before we leave. The Clek Liing Car Seat is an excellent choice for parents focused on safety, ease of use, and modern design. Its standout features include a sturdy metal load leg for extra stability, rigid-LATCH installation for secure setup, and an energy-absorbing shell for superior side-impact protection. With multiple recline positions, a two-stage insert for newborns, and compatibility with many popular strollers, it combines comfort and convenience seamlessly. Though on the heavier side, the Clek Liing's top-notch safety performance and sleek look make it a premium pick for peace of mind on the road. I do not mind that it is heavy as I will be babywearing as much as possible.

Diapers

I've chosen to use cloth diapers. I will dive more into this in another post! Any how, the hospital or birthing center will definitely give you diapers during your stay and to go home with.

Coming Home Outfit with Hat and Socks

I’ve chosen a soft, cozy outfit to make our baby’s first day extra special. The hat and socks will keep them warm on the way home and it matches my outfit! 

Extra Bag for Hospital Freebies

Hospitals often send parents home with diapers, wipes, and postpartum care items. The extra bag makes it easy to bring home everything we’re offered.

Final Thoughts: Why These Items Matter

Packing these items gives me a sense of peace and empowerment. Each thing I’ve included reflects thought and care—whether it’s for comfort, nourishment, or recovery.

Birth is unpredictable, but knowing that I have everything I need makes me feel ready to welcome my little one with calm and joy. From nourishing snacks to soothing tools, my birth bag is designed to support both me and my baby in those precious early moments.

Whether you’re planning a hospital birth, birthing center experience, or a home water birth (like I originally intended), I hope this list inspires you to pack intentionally with love and care. Here’s to a beautiful, empowering birth experience!

Do you have any birth bag essentials that made a difference for you? Share your tips in the comments!

This blog is dated November 5, 2024, and will be updated post-birth with reflections on what I ended up using most and any extra tips I discover along the way.