What Should You Do in the Early Labor Phase? (Netflix & Chill!) [Revised 2026]
Sometimes it’s hard to tell when you’re going into labor. Discomfort is normal—but panic doesn’t have to be.
Believe it or not, once early labor begins, you can just keep living your life. Yes, early labor is real labor—it counts! But it can also be calm, manageable, and even relaxing. In fact, the more relaxed you are, the better.
So, when those early signs show up? Let them.
Breathe. Go about your day. Stick to your usual routine.
Keep an eye on things, of course. As contractions grow stronger, longer, and closer together, you’ll start to recognize the shift. But in the meantime, remember: this is just the beginning. Let it be gentle.
What Do Early Labor Contractions Feel Like?
Understanding what’s happening in your body can help ease some of the uncertainty. During the early labor phase, your body is doing important preparatory work.
Your cervix is softening, thinning (a process called effacement), and beginning to dilate. Your uterus is starting those coordinated contractions, guiding your baby into position.
So, what do early labor contractions feel like? They’re often described as mild cramping, similar to menstrual cramps.
You might notice:
- Irregular contractions that come and go
- A persistent backache or pelvic pressure
- The loss of your mucus plug or “bloody show”
- A general feeling of restlessness or anticipation
These are all signs that your body is gearing up. It may not be time to rush out the door just yet—but things are definitely beginning to shift.
How Long Does Early Labor Last?
Here’s where patience really becomes your superpower.
Early labor can vary a lot, especially for first-time parents. For some, it lasts just a few hours. For others, it stretches out over a day or two.
I know that might sound overwhelming, but take a deep breath: your body knows exactly what it’s doing.
The emotional experience during this time is just as real as the physical one.
You might feel excited, nervous, restless — or all of the above, sometimes at the same time. Totally normal.
Your mind is processing that labor has begun while your body settles into its labor rhythm. Think of it as a physical and emotional warm-up.
Your Energy Is Precious—Here’s How to Protect It
Try to Sleep
Can you sleep during early labor? Yes, and you should try.
I understand sleep might feel impossible. You are so excited to meet your baby and the time has finally come. The adrenaline is pumping, your mind is racing, and those contractions keep reminding you of what’s to come.
But here’s the thing: rest now pays off later. Active labor and pushing require significant endurance, pushing you right past the very edge of any resources you thought you had, and then asking for more.
If you can, try to ignore your early labor signs — until you can’t ignore them any more.
Here are some ways to encourage your body to rest:
- Take a warm bath (if your water hasn’t broken)
- Dim the lights and create a cozy nest in your bed
- Ask your partner for a gentle back or foot massage
- Put on a calming playlist or meditation app
- Try lying on your left side with pillows supporting your belly
If sleep won’t come, that’s okay too. Simply lying down and resting your body is beneficial. Close your eyes, breathe deeply, and let your muscles relax between contractions.
Stay Calm & Centered
Why does staying calm matter so much?
It’s not just about feeling better emotionally.
When stress hormones like cortisol take over, they can work against your body’s labor progress. Creating a calm environment helps your body do what it’s designed to do.
Try these centering techniques:
- Practice the breathing techniques from your childbirth class
- Use a meditation or affirmation app (many are specifically designed for labor)
- Journal about your feelings—write a letter to your baby
- Try guided visualizations, imagining each contraction as a wave bringing you closer to your baby
Remember, there’s no “right” way to feel during early labor. Whatever emotions arise, acknowledge them without judgment.
Distract Your Brain, So Your Body Can Do Its Thing
One of the best things you can do in early labor is to give your mind something else to focus on.
Here are some gentle distraction ideas:
- Watch a lighthearted movie or start that series you’ve been meaning to binge
- Bake something simple—maybe those lactation cookies you bookmarked
- Color in an adult coloring book, or start filling in the baby book
- Fold those tiny baby clothes one more time
- Work on a simple craft or puzzle
- Do light household tasks like gentle tidying or meal prep for postpartum
- Take a slow, short walk around your neighborhood
The key is choosing activities that feel good to you at the moment. What to do during early labor is less about following a specific checklist and more about listening to what your body and mind need.
Netflix & Chill: Yes, It’s Labor Advice
This might be the only time someone tells you to binge-watch TV guilt-free.
Choose something that makes you smile—comedy specials, feel-good series, or that cooking show you love. Laughter can actually help labor progress by releasing endorphins and keeping you relaxed.
The perfect early labor viewing recipe:
- Cozy position on the couch or bed
- Plenty of pillows for support
- Water bottle within reach
- Remote control in hand
- Partner nearby for snuggles between contractions
This combination of rest, distraction, and entertainment creates the ideal environment for early labor.
Intimacy Can Help
You might be surprised to see this on the list, but intimacy can actually be helpful during early labor. Physical closeness releases oxytocin—the same hormone that powers contractions and helps labor progress.
Remember, intimacy doesn’t have to mean intercourse. Other loving connections can help too:
- Cuddling and holding each other
- Kissing and gentle touch
- Massage and back rubs
- Simply being close and connected
The most important factors are consent, comfort, and communication with your partner. If it doesn’t feel right, don’t force it. There are plenty of other ways to encourage labor.
What Not to Do in Early Labor
While we’ve covered what to do in early labor, it’s equally important to know what to avoid.
Don’t rush to your birth location unless:
- You’ve reached active labor
- Your water has broken
- You’re experiencing any concerning symptoms, like heavy bleeding
- Your intuition strongly tells you it’s time
And please avoid:
- Exhausting yourself with endless walking or exercises to “speed things up”
- Panicking if contractions slow down or stop (early labor can start and stop)
- Obsessing over cervical dilation numbers or timing every single contraction
Your early labor phase is not a problem to be solved or a process to rush. It’s your body’s way of gradually preparing for the work ahead.
Final Thoughts on Early Labor
Lean into slowness during early labor.
Trust that your body knows how to birth your baby. Trust that any contraction is progress, no matter how small and trust your instincts about what you need in each moment.
Remember, you’re not alone in this. Your birth team is there to support you, and your doula is just a call or text away. We’ve walked this path with many families, and we’re here to walk it with you, too.
Early labor doesn’t have to be a time of stress and worry. With the right approach, it can be a gentle, even peaceful transition. So go ahead—queue up that show, take that nap, or bake that cake. Your body is doing exactly what it needs to do, and so are you.
How you spend these early hours matters less than how you feel during them.
Choose the rest. Choose calm and choose trust.
You’ve got this, and we’ve got you.
If you need more support, we’d love to talk to you. Contact us!
Also check out: Am I Going into Labor? Understanding Prodromal Labor
