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Childbirth
: So if there was a strong possibility that you could end up labouring very quickly, alone, with no medical people about, or anyone else for that matter, what would you do to prepare?
(69 messages)
Other than shit it obviously, that goes without saying!
I am talking practically, what things/equipment would you want to hand, and what medical info would you want to know about that you perhaps have missed despite giving birth before? I'm talking exactly what they do to a baby in those split seconds after he's been born.
I need to know everything please else I think I might just go slightly insane.
I don't know much, but I would get yourself as comfortable as possible, have clean towels to hand and as soon as baby is out, plonk on your chest, cover yourselves with the clean towels and snuggle up until medical help arrives. Don't cut the cord.
I think that when the head crowns, if you can reach, yoiu should run your finger under baby's chin to check the cord isn't there, if it is, you would have to ease it over its head.
But DO check the above is correct
Are you panicking love? How long have you to go and why do you think this could happen?
I'd want to know a bit about resussitation (sp?) too, just in case. Som sorry to be negative there, but think it's definately worth thinking about if there is a good chance medic will not be present
Me? Panick? yesjustalot Nooooooo no no no not panicked not at all.....
I will be 35 weeks on Saturday.
Had two hour birth with DS2, waters went bang straight into full blown labour, would not have had my wits about me enough to ring DH/ambulance/anyone had I been at home on my own, or worse, with the kids, who by the way I have no emergency childcare for at all so it is definate that at least DS2 would be with me (DS1 might be at school), and DH could be anywhere up to 4 or 5 hours away at work....
I have a cons. appt. booked to discuss them inducing me because of all of this, but I've just spoken to a MW who has said I'll be lucky to get them to induce me at 41 weeks let alone term, and deffo not before, which in all honesty doesn't help me one little bit.
I think you should be very clear about just how scared you are and the very real possibility of you being alone with a small child. Cry, beg, claw his face.
I am obviously going to do my very very best to get this all across to him, but if like the MW says he won't agree, I am as far up that proverbial creek as I could possibly get.
Agree with MamaG. This isn't you just being silly, this is quite a serious problem. I kicked up a huge stink and they've agreed to induce me early if it looks like my baby will be 10lbs. Surely your issue is a little more serious. Don't rest until they agree to help you
But what if you can't physically get to the phone to ring anyone? If it starts the same way as last time, I'm not sure I could do anything, including getting DS2 somewhere safely out of harms way, getting the phone, or even getting to the front door to unlock it so anyone who I did manage to ring for help could get in!
They can't leave me in a situation like this can they? Please someone pipe up with something to say they can't!
Keep your mobile on you at all times. Also, if it happens while you are out and about people will help you - maybe dont stay home alone too much in the last few weeks. Could your partner take a week or so off before the birth - maybe take his paternity leave early?
Of course they can't. Have you called the director of mw at your hospital to discuss? The first thing I'd do is complain about the mw who told you they won't do anything, that is no way to keep a paniced pregnant lady calm, then I would tell the consultant at the meeting that you will come to the hospital in a week or so and not leave the waiting room if nes. until the baby is born.
i am sorry if this seems harsh but i htink you are panicking a tiny bit, firstly carry your mobile with you everywhere from now on so if waters break you can dial 999 as the fluid is gushing out, how old is dds2 ? coudl you teach him to dial 999 , and what to say ? have you not got a single neighbour or friend nearby who you could agree a code word with ? so even if you where labouring you could dial and yell down the phone ?
can your DH's work agree not to send him so far away in the lead up to baby's arrival, whenever that may be?
Could you get a friendly mum at your DS1's school to be on standby to have DS2 should it all kick off suddenly?
I "laboured" (had unexplained pains) for a day in hosp before i had a show then 40 mins later my DT's were born at 28 weeks. I am now 27+3 with DC3 and bricking it as I approach 28 weeks 'just in case'. To this eventuality, DH is not allowed to be more than 10 mins away and I have one of my friends on standby to be round at the drop of the hat to sit with DT's while I break my neck trying to get to hosp....I am hoping that with this being one i will go longer and I will have a 'normal' birth, but when you have a history of it you can't help worry. My consultant also knows that I could be ringing at any time and they will take me very seriously rather than brushing me off as a neurotic first timer with belly ache.
i would say also - set up some sort of daily routine of ringing DH at a set time EVERY day - if you don't ring, he rings you, if you don't answer HE rings your consultant/MW/999 and someone comes to you.....
Thats means you don't have to think about calling once your waters have gone.
I was in this situation nearly 3 years ago. ds1 was 2 hr birth, 1st contraction 30 mins after waters went. Ex (then dh) was working in london mon-fri, and while he could have got home in a couple of hours (min) at times, at night it would have taken longer.
I had read various stuff on BBA, but earlier on in pg.
As it happens ex was home when my waters went, 1st contraction 10 mins later, ds2 born within 15 mins after that - at which point ex called 999 (I had called hospital after waters went, and mw called back when I was having 1st contraction).
Afterwards my community mw said that she should have given me a list of what to do in the event of a BBA. But also said that if there were complications then it wouldn't be a BBA - the complications would slow things down. In reality the vast majority of BBA's are very straightford and assuming the baby is breathing then you just wrap it up, sit tight and wait for someone to turn up. She also said re cord that if it was looped round baby's neck (as my ds1's had been) then in a fast BBA it would just all be birthed and would unravel once out. I think the key here is being fast it has little time to do any damage before the pressure is released - but this is just my thoughts.
I didn't do anything with the baby except cuddle him, 999 asked if he was breathing - he obviously was. Ambulance turned up about 20/30 mins later, looked at us both from the other side of the room, and said things were obviously ok - they would wait until MW turned up. They didn't touch him iirc. MW arrived about an hour after the birth, placenta hadn't come out at that stage. She cut the cord and I eventually pushed the placenta out.
Things I read beforehand included ensuring that the house was accessible - ie unlock the front door, I appreciate this may be difficult, so maybe spare key in accessible place or with neighbour?
Carry phone with you at all times, and keep one by the bed at night.
My ds2 was born just before midnight and ds1 slept through it.
Am trying to answer everything, DH can't take the time off early because we don't know when the labour could start, it might tomorrow, or 38 weeks, or 42 weeks! He also can't stay within a set travelling distance just because of how his job is.
DS2 is just coming up to 2yo, so too young for the 999 call, he wouldn't know when to do it, and certainly wouldn't be able to tell anyone who picked up what's going on.
My neighbours, they would be here in a shot, but it is again letting them know (if I can't call 999, I can't call anyone) and they are mostly out and about, working etc.
I think what I need is something absolutely soild to say to the cons so he can't just let me walk out of his office with an induction date at 41 weeks. No matter how much of a stink I kick up, if he won't agree to it, then it makes no odds.
Failing something solid, I need the practical help/advise as to what I need, and what I need to know, to get through a labour/delivery on my own.
I was in this situ when expecting DD2. Had really fast labour with dc2 (dd1) and as dh is a trucker he could be miles away. We had just relocated so had nobody nearby who could help.
Discussed with mw who said that I should just call an ambulance right away. Not to worry about dc's as if need be the ambulance would bring them along and they would arrange someone to look after them at the hosp until dh arrived.
It does sound like you are panicking about this - if consultant won't induce can't dh take a few days off work around your due date to make sure he is there.
They would not induce me despite very clearly showing them how terrified I was and it was cuasing me anxiety (had quite good reason). So do the practical options. Try to get induced, but don't count on it. You can do this, you've done it before. and as you have done it before, you will be more 'with it' so able to ring 999 straight away
agree with pot pourri - it is extreamly unlikely htey will agree to induce you - it reall yis not good for babies to be induced pre due date, so mobile phone, leave key under flower pot or other outside front door if the door is usually locked, plastic sheet, suction bulb thing, clean towels . I honestly feel you will have time to call 999 if you do it the moment your waters break , then you get comfortable on your plastic sheet with a towel under your bottom if possible . have you thought of asking your midwife if you cna have ahome birth kit at home for this eventuallity and ask her to tak you htru what to do if baby crowns and you are still on your own .
Sorry has turned a bit manic here with kids and phone calls....
PotPourri, I'm not sure I would be 'with it' enough to ring, even if it was a slower build up. I have an irritable uterus, which means I have contractions most of the time, and for some periods they can be very strong and very regular, if I mistake the start of labour for a bout of IU contractions, by the time it got to the point when I'd be thinking 'this IS it' I'd be past the point of being able to move. Going off my two labours I have had I know that once it's started I am no good at anything other than lying down, on my back, and labouring, I can't move, I can't stay quiet (no matter how much the MW tells me to!), I certainly wouldn't be able to make it across the room to get the phone. I know how OTT that sounds, but it is just how I labour, I can't do anything about it.
MummyDoc, a home birth was my first thought, at least the pack would be here. But, firstly I've had a few complications this pregnancy and although everything seems fine now, I'm not sure they'd agree to a HB after everything that's happened, secondly, when I booked in for a HB with DS2, they did warn me that it would take CMW at least an hour to get here, so I'd probably have given birth before anyone got here even if I did manage to ring them, and thirdly, if the worst case senario happened and I can't ring anyone, then the CMW wouldn't know to come out anyway. Due to the complications I've had, I've not seen my own MW team for a while, but I am hoping to see them on Tuesday if I can squeeze an appointment out of the GP receptionist! I will talk to them about a HB and see what they say, but TBH, I'm not holding out much hope.
So practically speaking, I have some simple questions, the baby comes out, will I be able to reach him to catch him or will he just slip out onto the floor? Other than is he breathing what else do I need to check for? If he isn't breathing because of being stuffed up with mucousy bits how do I get that out? And know it's all out, and that he hasn't breathed any of it in? And where do I get a squeezy bulb mucous getter outer thing from?!
I know to leave the cord in tact, should I be trying to push the placenta out? Or trying to keep it in? Or just take notice of whatever my body does and let it get on with it?
I ended up giving birth on the bedroom floor within 5 mins of my waters breaking. Luckily my dh was at home but he didnt believe me when I said this baby is coming NOW! He told me to calm down lol. The first thing to do is wrap baby as quickly as possible (but not with every towel in the house like dh did) check the airway, make sure baby is breathing. Our lo was very stunned when she came out and even blowing on her face didnt shock her I put my little finger inside her mouth to make sure she hadnt got any gunk inside but she let a little whimper out. We held her for about 2 mins when we thought best ring an ambulance whilst on the phone I delivered the placenta. The paramedics came about 10 mins later and midwives about another 15 mins after that. The funniest thing was I was half starkers on the floor and stayed there for ages thinking cord needed cutting and I couldnt move you would think after 3 others I would have realised. Just try to be calm keep baby warm and get some help our dd was admitted to hospital because her body temp was 31 also she was 4lb 3oz. They whole thing lasted from first pain till she was in my arms less than 10 minutes.
You know Nat if you do get to term, the cmw may agree to sweep you at 3 days over, talk to them about it. They would then be on high alert for a possible fast birth and expect you to labour within hours if your cervix was favourable. I went into labour 1 hour after my sweep and the cmw was round like a shot knowing it was the real thing. Perhaps something to talk to them about.
Nat , I know severeal women who have been induced at 38 weeks due to precipiate labours, and based on your history and your response to previous induction, you could be in with a chance. best thing to do wis to see consultant armed with a list of why an induction or some sort of intervention to bring about a more controlled birth would be beneficial.
and you know i am not a huge fan of intervention per se
if you end up having a BBA, call 999, do not attempt to slow or stop the baby coming, listen to your body, as the head crowns put yuor hands down onto your perineum and pant, once baby is delivered, then skin to skin wrapped up warm and do not do anything with the cord. a BBA if it is v v quick is because nothing is holding hte baby back.
have a keyword you can text a close friend so they know to call 999 for you if you are not in a state to call anone?
I would get into the habit of having your phone with you at all times if necessary get one of those clips so you can wear it round your neck like a necklace.
I would make sure there was a stack of towels upstairs and one downstairs so that you can get to it whereever you are.
I would try to get onto a baby resusitation course if you can, if not get your midwife to prep you.
I think the phone check from your dh is a great idea so if you don't answer he calls 999 & midwife for you.
And TRY not to panic. My friend gave birth to her little girl on the toilet last week, thankfully the midwife was there for an appointment and she went to the loo, had D&V then a baby within about 20 mins. She was totally fine.
I was really concerned about this with DS2 for similar reasons. In the end, I had a doula. She was only half an hour away and I delivered my baby with no other help.
One piece of advice a midwife gave me when I said I was worried about doing it alone was DRY the baby. You can even rescuscitate a baby by giving it a good rub. So rubbing while doing skin to skin is vital.
My birth was lovely because doula was there. it would have been rather brutal and scary if she hadn't, quite honestly.
LOL Sorky, if I went into labour an hour after a sweep at the MW's, I'd be on the bus still coming home, not sure our lovely bus driver would be best pleased Mind, it would save all of the 'what if's?'! Might be an idea, I'll get a bus pass thingy for the month and just sit on the bus all day!
Lulu, a text code word could work, if I can keep enough about me to actually do it!
Hi NJ, my dd2 is 2 weeks old tomorrow and I was worried about precisely the same thing as you prior to her birth. I had a quick birth on dd1 and this time round the consultant mentioned inducing me at 38 weeks as we are a long way from the hospital. I have to admit I became obsessed with the idea of going into labour at home with dd1 (2.5) and stressed myself out completely. My blood pressure went up (not sure if anything to do with the stress or just coincidence) and I ended up with 3 hospital stays prior to her birth. However, despite the mention of it early in my pregnancy the hospital were very reluctant to induce me and took a wait and see approach - I was constantly told by the midwives that previous fast labour was no indication of what would happen this time, so don't rely too much on the possibility of being induced. In the end I was discharged on medication for the blood pressure on a tuesday afternoon, went into labour on Wednesday night and barely made it to the hospital. DD2 was born after just 3 pushes. I think you are right to research what to do if it comes to managing alone but trust your instincts. If you feel something is happening just call 999. Best of luck.
No, no, she came to the house for it and then rang me to check everything was okay, by which point the contractions had moved up a notch and she came back out. I was def in labour.
If I'd gone to her clinic for it, i'd have laboured in the local park walking home lol
Sucky mucous getter outter bulb thingumy Cord to turn my mobile into a necklace Doula Anything else?
Seriously, phone is in my pocket most of the time anyway, will ask MW about a baby resuss class or any tips from her. I think I am going to have to put a little pile of stuff together, one up stairs and one down, with towels, pads, baby hat, a sucky bulb thing (where do I get one of those from?) anything else?
FWIW I had similar worries (and I was right to have, but one MW did make it in time- 35 minute labour) and the MW told me that had I not decided on a home birth they would have agreed to induce me for this.
Peachy, when I first spoke to my MW about seeing the cons for induction (months ago), she listened to all my worries and concerns and said she thought he'd agree to induce me at term, but not before. Now the MW today said I might get him down to 41 weeks. And opinions on here have ranged from everything between he'll deffo agree to not a prayer! I guess I'll not know until we've seen him, but one thing is for sure, if he does agree to induce me I'm not leaving till he's booked it in, and written it in caps all over my notes so that no one can then turn round and say no!
sucky bulb thing available form boots or other chemists are available i meant asking your mw for a home birht kit at home not a home birth so you would have all the stuff. most antnatal / nct groups will have some stuff on baby resus - i know there used to be a video you could watch - try your local nct .
Is there a medical reason you couldn't go for a home birth?
If not, why not do it? It's the solution I had and it left me feeling very calm about the whole thing. My labours have been very intense and the thought of doing ANYTHING but birthing, especially getting to hospital freaked me out.
My DS2 just slipped out as I did crazy Haka-style wildebeest dance in the sitting room while DS1 slept upstairs. 90 minutes from first contraction.
Could you get one of those button things that old people have in case they fall? The sort of thing that all you have to do is push something that is on something round your neck and someone comes ?
There are also these rescue alert things if you think you will be unable to talk. You just press the button and they can identify you instantly and if you can't talk will direct appropriate assistance. I can't vouch for the service as I have never used it.
Main thing - keep baby WARM and as dry as possible. Grab two towels, one to dry baby and one to drape over both of you after you have put him/her skin to skin. Put your baby to your breast straight away - suckling will reduce bleeding and help placenta come away.
And don't panic. The vast majority of full-term babies who are bba's are born in great condition and don't need help. The majority who are admitted need to go in because they've got chilled, so keep baby warm at all costs.
BTW - did you know you're much more likely to come out of a bba with your fanjo intact than you are if you have a hospital birth?
Thanks to everyone for all of the advice, after speaking to DH last night, I have decided to be pro-active, am not going to panic, am not going to go into mental melt down between now and seeing the cons. and I'm not going to let the cons. usher me out of his office until he has come up with something that is going to put my mind at rest.
I am going to get a pile of stuff together, one upstairs, one down stairs, with the bare essentials, just in case, but as with everything else, no matter how much I worry about it, the baby has to come out, and if it happens to be at home with no one about then that is the way it is, I have given birth twice before, I should know what I'm doing, and what ever happens happens, I can't do much about it.
Am I convincing anyone yet?!
BTW, I like the sound of an intact fanjo, whether it be at home, in hospital, on a bus, on a lovely sunny beach in the Caribean, or anywhere else!
I had my DS at home BBA. The advice has been good especially about drying baby and keeping baby warm. Also, if you can ooch into a sitting or kneeling position, keep baby on your lap at the same level as your placenta, that way the baby's blood does not flow back into it if too high or fill up with too much if too low. There is no need to cut the cord. When my ambulance turned up they said they wouldn't do anything with the cord unless I delivered the placenta. Have things like blankets or dressing gown handy for you as well, I was starkers and the shock afterwards made me very cold. My baby was very mucusy because he came out so quickly and usually a slower birth will squeeze all the gunk out but unless the baby has breathing difficulties, rubbing them and getting them warm usually sorts that out. Good luck and don't worry, although you're nervous your instincts will kick in and you will cope beacause you have no choice and you will feel very proud of yourself afterwards!
honeybunmum - I'm surprised that paramedics told you to keep your baby low down ie, away from the breast - physiologically this really doesn't make sense at all to me, not in evolutionary terms anyway! Babies are born with the instinct to crawl towards the breast and attach themselves. This causes a rush of oxytocin which makes the uterus contract down, reducing chances of mum having a problematic bleed after the birth. It will also make the placenta detach, which is what you want.
Well, It was actually in the DK Pregnancy & childbirth book not the paramedics. They were quite useless really and just stood there drinking my tea! But I do agree and having rather large breasts I was able to offer my boy what he needed and keep him low down so I guess that was a good solution. I don't know if it would be possible if one had smaller boobs or even if it's necessary, it's just what I read,( spookily an hour before it happened)
Lots of towels. Wrap the baby, keep it warm, check breathing etc.
DD2 was born in the car and we didn't have enough towels with us. The ambulance got to us very quickly afterwards though (one of those paramedic in a car ones) and all they did is wrap her in a blanket to keep her warm. They kept asking us if we'd cut the cord (with what, DH wanted to know?!) but I would have thought it was of positive benefit not to. The ambulance man cut it when he came (or was it the main ambulance who came a bit later - can't remember). Placenta was left it until we got to hospital.
If everything happens very quickly then there is a good chance your baby will be fine. makw sure you dry them and keep skin to skin as this helps regulate temp and heart rate. Babies do not really need suctioning after birth, it is something that is often over played on TV dramas and happens frequently in US birth programmes. Over vigerous suctioning can cause problems with the heart rate and oxygen saturation levels. Leave the cord well alone, it will stop pulsating in it's own time, you may feel some strong after pains with the placenta seperating, if you have an urge to push or bear down then just go with it, if not, don't worry, a physiological third stage can sometimes take a while, you may wish to put the baby to the breast if you are intending to breast feed as this will help. If you do deliver the placenta before help arrives, still leave it, you can wrap it in a towel and tuck it in with baby if you feel like it. There is no need to keep the baby lower than your uterus, the cord will still be pulsating for a while, there is no "free flow" off blood, your baby will get the correct ammount of blood it requires, no more, no less. There really is very little equipment needed, a midwife/paramedic will have everything needed to help make you comfortable afterwards so don't worry about that. You will probably get a sudden hit of adrenaline if you do labour quickly wich will help you make a phone call, it's in our instinct to do what we need to in an "emergency" situation.
Thanks again everyone, it does help to hear good stories of similar things happening. Curly, I think you are right about the adrenaline kicking in, I have quite a cool head when I am in an 'emergency', hopefully the instinct will kick in.
Just one more question, very unlikely to happen and feel a bit silly even asking it, but if my waters hadn't gone and were still in tact when he's born, I do pop them yes? And take him out of the bag?
"you may wish to put the baby to the breast if you are intending to breast feed as this will help"
Frankly given that pph is one of the risks associated with unplanned homebirth, I think adhering to the physiological norm (ie putting baby to the breast) is something to be recommended whether the mum intends to bf or not, given that it contracts the uterus down and reduces the risk of a problematic bleed. Doesn't mean the mum has to carry on and breastfeed afterwards. (obviously not the case if mum is hiv+ or has some other major problem that stops her from putting her baby to the breast even once).
gabygirl, i could never be this dictatorial about instigating a breastfeed if the mum really didn't want to. The risk of a PPH with BBA is very difficult to quatify as it is a retrospective study and we really don't know how much "fiddling" there had been with the cord by lay people. There is often a fixation with needing to cut and clamp a cord straight after birth, when people are not aware of the physiology of the third stage. It is imperative that women who are at risk of a BBA are fore armed, with good information, firstly to help them relax and secondly to improve maternal and neonatal outcomes.
NJ, if, by a very teeny chance the baby is born in caul, yes you will need to break the membranes. I have only seen one true "in caul" birth in 15 years of midwifery. More are covered in the caul but the waters have broken, making it easier to peel the membranes back over the face. If the baby is in a bag of fluid try not to panic, it is similar to a waterbirth in that the cord will still be pulsating and therefore the baby will still be getting oxygen and there will not be the same stimulation for the first breath that would normally occur. the mebranes will be quite tough, you will need to try to squeeze and area to make a pocket of fluid and try to pop it with a sharp fingernail (maybe this should be on your list of essential item...a sharp fingernail ). There is such a remote possibility that it will happen please do not worry yourself about it
"gabygirl, i could never be this dictatorial about instigating a breastfeed if the mum really didn't want to"
Jeez, how on earth is it 'dictatorial' to recommend or advise a woman do the physiologically normal thing because it reduces bleeding after birth, in the absence of oxytocic drugs?
You're not telling her she has to breastfeed - only that it's a goodidea if she puts her baby to the breast as it will reduce bleeding and help the placenta detach.
Honestly - no wonder 1 in 4 babies in this country are never put to the breast at all. Midwives seem to fall over themselves to remind mothers that it doesn't really matter - even in a situation where it will have an immediate physiological benefit for both mum and baby. God forbid that you be accused of being a bf bully though....
I know its easier said than done but try not to worry. My dd was BBA, my labour lasted 44mins from start to finish and I will forever be grateful to the operator as she was fantastic. Luckily for me dh was there and the operator talked him through everything and stayed on the phone until the paramedics arrived. By the time they reached us dd was safely snuggled up on my chest.
Just make sure you have lots of clean towels to hand.
Nat my tip would be, if you can, call 999 from your house phone if at all possible. Even if you don't speak your address should come through on the Caller Line Identity in the control room and they will know where to send an ambulance too.
Mobiles are harder for them to pinpoint if there is no speech.
Think were would be best to give birth & know where your phone was. I planned if this happened (& it nearly did) to be in the downstairs cloakroom as it's near the front door & the floor is easy clean plus towels are handy.
I had a v fast labour last time and had an unplanned homebirth. By the time I realised that I was definitely in labour I couldn't move. The midwives' phone numbers were on my notes in my bedroom a few feet away but I couldn't move to get to them, and my DH was in the garden out of earshot. If I hadn't had my mobile next to me I'd have delivered on my own.
I've had the odd shiver down the spine moment thinking about how things could easily not have gone as well as they did. Don't know if they'll be any use to you but this is what would have worked for me:
keep your mobile with you ALL the time (literally on your person) and have relevant phone numbers stored on it - eg midwife, hospital, DH, local friends. Get as many neighbours' phone numbers as possible. Anyone who can open the door to paramedics and keep your other child/children safe. Keep your phone charged up all the time too.
hide a front door key outside the house - somewhere you can describe easily to a 999 operator. If I'd been on my own there's no way I could have opened the front door.
Get some basic information about delivering a baby! eg don't cut the cord, bum in the air to slow things down etc. Be ready to catch the baby as it comes out.
Get the mobile numbers of your community midwives. Mine was off duty but thankfully answered her phone, contacted her colleague and the two of them were at the house within 5 minutes. The baby arrived 15 minutes later!
If I was planning any more children this is something that would be hanging over me for the whole pregnancy, so I really sympathise with you. I'd learned hypnosis techniques and had my music on and that stopped me from panicing, and made the delivery much easier for me and the midwives. I know that you're asking for practical tips but I strongly recommend the hypnosis for keeping yourself calm.