The Stages of Labor: What to Expect and Tips for Navigating Each Phase

Giving birth is a beautiful and life-changing experience that unfolds uniquely for each mom.

That said, labor always involves three distinct stages containing crucial components of the process. Understanding these three stages of labor and knowing (broadly) what to expect in each can help you feel more prepared and confident as the time approaches to meet your precious little one face to face.

The 3 Stages of Labor

The stages of labor are a progressive experience that lasts anywhere from a few hours to over 20 hours. We divide the whole process into three stages — labor, pushing, and after birth — each with its own rhythm, sensations, and needs.

Stage 1: Labor

The first stage of labor is the longest and includes two phases: early labor and active labor.

Early Labor: The Gentle Beginning

Early labor is often the longest part of labor, sometimes extending to 20 hours or longer. The actual duration varies widely, but often lasts longer for first-time moms than for those who’ve given birth before.

In early labor, contractions are usually milder and irregular, but gradually grow stronger, longer, and closer together. Most women can still talk through them and continue with daily activities. Some can even sleep through early labor, which is a great way to conserve energy for when you need it later.

What to Do in Early Labor

• Rest as much as possible. If labor starts at night, try to sleep through it; if during the day, try light, restful activities like watching a movie, baking, or taking a short walk.
• Eat a nourishing meal. Your body is about to do some serious work, so fuel it well.
• Hydrate. Sip water or electrolyte drinks throughout.
• Prepare your birth space. This is a great time to set up your room, dim the lights, and create a peaceful environment.
• Ignore labor for as long as you can. Focusing too much on breath work and contractions can exhaust you if started prematurely.

And remember: If a bath, hydration, or rest stops your contractions, you’re not in true labor yet. Once it starts, nothing you do will shut labor off.

Active Labor: Time to Focus

In active labor, contractions become more intense and difficult to ignore. They get closer together — around 2 to 5 minutes apart — and each lasts a minute or more. Duration varies greatly for this phase, though 1 to 6 hours is fairly average.

Active labor technically begins when the cervix reaches 6 centimeters or more in dilation. Since Haven midwives aren’t always checking the cervix, we instead look for other signs that tell us when active labor is beginning. For instance, many women become less talkative during this phase, turning inward to preserve their focus for each new wave of contractions.

What Helps During Active Labor

• Breathing techniques. Focusing on your breath can help manage pain and intensity.
• Keeping your bladder empty. A full bladder can make contractions feel stronger.
• Staying hydrated. Have your birth team remind you to sip fluids between contractions.
• Removing distractions. If something (or someone) is disrupting your focus or keeping you from fully relaxing, don’t feel shy about removing them from your space. Many women find that once they have a quiet, supportive environment, their labor progresses more smoothly.
• Using comfort measures. Changing positions or using tools like a birth playlist, hypnobirthing app, TENS unit, and hydrotherapy can help you stay centered in this time.

Stage 2: Pushing

The second stage of labor is pushing, which can last anywhere from a few minutes to three hours. At Haven, we don’t have any strict timeline for this stage. What matters most is that progress is happening, the baby is tolerating the process, and you are coping well.

Unlike in the movies, most women don’t need a lot of coaching to push. For many, the body simply takes over when the baby moves lower and stimulates the fetal ejection reflex — meaning you can’t help but push. Some moms may need a little guidance, which midwives are happy to provide.

What to Focus on During Pushing

• Listen to your body. Often, your body will tell you when and how to push. You can try different positions to see what feels best.
• Stay as relaxed and released as possible. Learning how to relax your pelvic floor in advance can be helpful, as can pelvic floor PT during pregnancy.

Stage 3: After Birth

The final stage of labor encompasses from the birth of your baby to the birth of the placenta.

As soon as your baby is born, we’ll help place your newborn on your chest for those precious first moments of skin-to-skin contact. But while you’re absorbed with your sweet little one, your body still has work to do.

Within a few minutes to 30 minutes after birth, moderate to contraction-level cramps will signal that your uterus is releasing the placenta. Once you birth the placenta, you’ll likely feel a great sense of relief.

During this immediate postpartum period, your midwife continues to monitor bleeding, vital signs, and overall well-being of both you and your baby.

The 3 Stages of Labor: Embracing the Process

Each stage of labor plays a vital role in bringing your baby into this world. While labor may seem unpredictable, knowing what to expect in the three stages of labor can help you prepare to support your body and mind with what they need to do this work.

Remember, your body was made for this — and you’re never alone. Your midwife, your birth team, and your own intuition will guide you every step of the way.