One of the biggest misconceptions about labor is that once you’re 10 centimeters dilated, it’s automatically time to start pushing. Many first-time parents (and even some seasoned ones!) assume that hitting “complete” means you’ve officially crossed the finish line. But the truth is… it’s not that simple.
Laboring Down: What It Means
In our birth classes, we talk a lot about laboring down—allowing your body to rest and your baby to descend naturally before active pushing begins. Laboring down gives your uterus and pelvis time to work efficiently without unnecessary strain.
Why is this important? Because starting to push too early can lead to:
- Exhaustion — Pushing is physically demanding, and premature pushing can tire you out before the real work begins.
- Baby rotating into a less favorable position — Sometimes early pushing can shift baby into a position that makes delivery more difficult.
- Ineffective pushing — When baby isn’t low enough in the pelvis, efforts may not translate to progress, prolonging labor.
What Really Matters Beyond “Complete”
Rather than focusing solely on being 10 centimeters, we want to pay attention to:
- Baby’s position: Is your baby facing the right way? Optimal positioning makes delivery smoother and safer.
- Baby’s station: How low is baby in the pelvis? Even at full dilation, if baby hasn’t descended enough, pushing may be less effective.
- Mom’s urge to push: That unmistakable “I have to poop 💩” feeling is your body’s natural cue. Listen to it!
Unmedicated vs. Epidural Birth
- Unmedicated birth: If you’re laboring without medication, your body often knows exactly when it’s time to push. Many parents describe an almost irresistible urge when baby has descended far enough. In some cases, your body may start pushing instinctively.
- Epidural birth: Even with an epidural, your body provides cues. You may feel pressure building, like a balloon swelling in your pelvis . This sensation is your body signaling it’s ready for the next stage.
How Laboring Down Changes Your Birth Experience
Once you’re fully dilated, the goal isn’t to start pushing immediately—it’s to sit upright, use gravity, and allow your baby to descend naturally.
Benefits of laboring down include:
- Reduced fatigue for the birthing parent
- Shorter pushing phase
- Decreased risk of interventions
- Greater likelihood of an empowering, positive birth experience
In short: trust your body and let it do what it’s designed to do.
Tips for Effective Laboring Down
- Stay upright or side-lying: Gravity helps baby descend naturally.
- Move and sway: Gentle rocking, swaying, or walking can encourage optimal positioning.
- Breathe and rest: Use this time to conserve energy for active pushing.
- Trust your cues: Focus on the urge to push, rather than the clock or dilation alone.
- Supportive environment: Encourage your birth partner, doula, or nurse to help you feel safe, relaxed, and confident.
Empower Yourself With Education
Understanding laboring down and listening to your body can completely change your birth experience. Knowledge is power, and knowing when to push—or when to pause—gives you confidence in your body’s ability to birth your baby.
Join our Empowered Birth Class (virtually or in person!) to learn:
- How to read your body’s cues during labor
- Positions and techniques to help labor progress efficiently
- Breathing, movement, and relaxation strategies
- Tools to work with your body, not against it
Bottom Line
- 10 centimeters doesn’t automatically mean push.
- Laboring down lets baby descend naturally, conserving your energy.
- Listen to your body—your urge to push is your best guide.
- Upright positions and gravity can shorten your pushing phase and make delivery smoother.
Trust your instincts. Trust your body. And know that empowered birth comes from working with your body, not rushing it.