Overview

Oxytocin is the key hormone that drives labor, and the fewer stress hormones released during birth, the better your labor can progress. Creating a calm, safe, and supportive birth environment can help optimize oxytocin production and make labor more efficient and comfortable. No matter where you plan to give birth—at home, in a birth center, or a hospital—you can make adjustments to your surroundings to create a space that supports you. In this episode, we explore the evidence on how your environment influences labor and birth. Learn practical tips to optimize your birth space, helping you feel more relaxed, empowered, and in control.

Listen Now

Article and Resources

The Power of Your Birth Environment

In nature, most animals instinctively retreat to a quiet, safe place to give birth. If they sense danger, their bodies trigger a surge of fight-or-flight hormones, which can halt labor until the threat is gone or they can find safety. Humans operate the same way. Oxytocin, the key hormone driving labor, is responsible for contractions and keeping labor progressing. However, when stress hormones (catecholamines, commonly known as adrenaline and noradrenaline) are released, they can interfere with oxytocin production and slow labor. Creating a birth environment that feels calm, safe, and free of unnecessary stressors is essential to support the natural progression of labor. The more relaxed and secure you feel, the better your body can produce oxytocin, helping labor move forward smoothly.

Oxytocin plays a crucial role in birth, but its influence extends beyond labor. It’s the same hormone released during orgasm, often called the “love hormone” because it’s associated with connection, intimacy, and bonding. Oxytocin is present when you conceive, when you give birth, and when you bond with your baby. With that in mind, there is an argument that the environment you give birth in should be similar to the environment you make love in. That does not mean you need to give birth at home in a candlelit room. However, it is worth considering the details of your birth space.

Start with the basics, like where you will give birth, but go deeper. What is the lighting like? What sounds will you hear? Who will be in the room with you? These may seem like small details, but stacked together, they can significantly impact your experience. Labor progresses best when you feel safe and relaxed. No matter where you give birth, you can make adjustments to create an environment that supports you.

The Venue (Hospital, Birth Center, or Home)

Picture a typical hospital room. It is brightly lit, sterile, the main feature is a hospital bed, often surrounded by medical equipment. Hospitals are not known for being the most inviting or calming environments. However, many hospitals are making their labor and delivery wards more comfortable and relaxing. Some have installed dimmer switches for lighting, used warmer paint colors, and designed cabinets to conceal medical equipment.

If you are planning a home birth, you will have the most control over your environment. Birth centers are designed to feel more like a home than a hospital and can be a middle ground between the two. If you are early in your pregnancy and exploring your options for different birth venues or care providers, consider visiting several hospitals or birth centers. Each facility has a different atmosphere, and you may feel significantly more comfortable at one over another.

Your birth environment does not just affect you. It also affects how your baby adjusts to life outside the womb. Consider the environment your baby is experiencing right now. The womb is warm, dark, and quiet, a space where your baby feels safe. Birth is a dramatic transition from this familiar setting to a much colder, brighter, and louder world. Creating a calm, soothing space can make this transition easier for both of you.

The Evidence on Labor Room Environment

The idea that the environment in your labor room can influence your labor and birth experience is not just theoretical; evidence supports this.

A review of studies on the characteristics of physical birth environments and their effects on labor outcomes identified five main themes, which were “hominess,” whether spaces are comfortable for activity, demedicalization of the birth environment, accommodations for birth partners, and providing women with a sense of control over their birth environment. These themes consistently appear across research on how the physical birth environment influences labor outcomes. Conclusions are also similar across studies that providing a warm and welcoming birth space is crucial for people who give birth to have positive experiences. It is clear that providing spaces where birthing mothers can feel safe and supported allows them to find empowerment in situations where they have limited control.

Some hospitals offer dedicated birthing units separate from the traditional labor and delivery ward. These units provide a birth center-like environment while maintaining access to a hospital’s medical and technological resources. A Cochrane review of ten trials involving 11,795 women compared alternative bedroom-like birth settings within hospitals to conventional labor wards. Women who received care in an alternative birth setting were less likely to use pain medication or require oxytocin augmentation and were more likely to have a spontaneous vaginal birth. Researchers concluded that hospital birth centers are associated with lower rates of medical intervention and higher satisfaction levels without increasing risks to mothers or babies.

One study compared conventional and sensory delivery rooms designed to create a more calming environment. Sensory delivery rooms featured programmable calming lights, restful blurred images displayed on a wall-sized screen, and soothing sound effects. Researchers found that the cesarean rate was significantly lower in the sensory delivery room group (6.4%) than in the standard delivery room (10.7%). This study occurred in Denmark, where the overall cesarean rate is about 20%. However, there were no statistically significant differences between the two groups in secondary outcomes, such as episiotomy rates, use of vacuum extraction, meconium presence, Apgar scores, or labor duration.

A randomized clinical trial examined the use of Snoezelen rooms during birth. Snoezelen is a Dutch term for a controlled multi-sensory environment designed to promote relaxation. These rooms featured an overhead projector emitting green light with changing images, an aquarium with live fish, and light background music. Rooms also included oil-burning candles with the option to add lavender essential oil. Researchers found that Snoezelen rooms were associated with significantly lower pain intensity than standard labor rooms. Participants in the Snoezelen rooms reported an average pain score of 5.26, while those in the control group reported an average of 9.56.

A randomized controlled trial investigated the effect of a hospital birthing room designed to encourage mobility and upright maternal positions in labor on the rate of vaginal births. This took place at 22 hospitals in Germany and included 3,719 participants. They compared rooms where the bed was removed or covered in a corner of the room, and materials were provided to promote upright maternal positions and physical mobility. 89.1% of participants in the modified rooms had a vaginal birth, compared to 88.5% in the control group. Overall, this was not statistically significant, and during this study period, vaginal births increased in both groups. More research is needed to determine whether the environment alone drives these changes or if other factors, like provider behavior and patient motivation, play a larger role. Your environment not only shapes how you feel but also influences how you move and respond during labor.

Evidence shows that upright positions can improve outcomes and shorten labor. A birth space designed to support mobility can encourage these beneficial positions. Learn more about which labor positions are evidence-based for shorter and easier labor in this episode.

A systematic review evaluated birth rooms for women with complex pregnancies. If you have complications, your only option for a birth venue is likely a hospital setting. 94% of women felt that the physical environment affected how easy or difficult it was to give birth. The authors noted that further research is needed to investigate different users’ needs from the environment and how safety features can be balanced with comfort to provide high-quality care and positive experiences for women.

Being in a hospital room surrounded by medical staff can be intimidating. A study that observed women giving birth in differently designed rooms found that institutional authority permeated the atmosphere within the birth environment, irrespective of the room’s design. They identified a power imbalance between institutional demands and birthing women’s needs. Simply altering the design of a room is one step, and some of the themes we see in research, like giving women control over their environment, could also be applied to other aspects of the birthing process. This is why working with your doctor or midwife throughout your birth planning process is essential. When you work closely with your doctor or midwife, they are more of a team member than an intimidating authority figure.

How to Create a Supportive Birth Environment

We know that changes to your birth environment can influence your labor experience, and in recent years, hospitals have started prioritizing more comfortable and supportive spaces for patients. Many facilities have introduced design changes to make labor rooms feel less clinical and more inviting, and some have even incorporated sensory rooms with elements designed to promote relaxation and aid in pain management. Hopefully, we will continue to see more of these improvements in hospital settings. In the meantime, there is a lot you can do to create a birth environment that supports you, no matter where you give birth.

Personalizing Your Birth Space

The room where you labor and give birth is your space, and you should feel comfortable making adjustments to suit your needs. Do not hesitate to rearrange items, use what is available, and bring in personal touches that help you feel at ease. This is your birth experience and your comfort matters. There is no need to tiptoe around or worry about inconveniencing doctors and hospital staff; your well-being is the priority. The more relaxed and in control you feel, the more positive your experience will be. Make the space yours.

Adjusting Lighting for Comfort

Even in a hospital filled with fluorescent lighting, you can adjust the brightness in your room. If dimmer switches are available, lowering the lights can create a calmer atmosphere. Otherwise, simply turning off some lights can make a difference. If your care provider or nurse needs brighter lighting for a specific procedure, you can ask them to dim or turn off the lights once it is no longer necessary.

Candlelight can be soothing, but hospitals or birth centers typically prohibit open flames due to fire risk. A great alternative is battery-powered candles, which some birth centers may provide. If not, you can always bring your own.

Natural light can be a welcome alternative to artificial lighting if your room has windows. Adjusting the blinds or curtains allows you to control how much light enters the space.

Using Sound to Create a Calming Space

Sound can have a powerful impact on your birth environment. Whether it is music, guided meditations, white noise, or ocean sounds, the right audio can help you relax and block out distractions. If you want to listen to specific music or sounds, create a playlist ahead of time and plan to bring a speaker or headphones in your hospital bag. If you plan to listen to meditations or other audio, headphones can help you focus while tuning out any surrounding noise. Hospitals can be busy and noisy, so having background sounds like music or ocean waves can help create a more peaceful atmosphere. This can also be useful if you or your partner need to rest.

You can request to have the volume lowered or turned off on monitors or machines that beep. This is helpful if you have continuous monitoring with an electronic fetal monitor. Even the volume of voices in the room can affect your environment. Do not hesitate to ask those present to speak softly if you prefer a quiet space. When your baby is born, they will recognize your and your partner’s voices. A quieter room will help them hear and connect with you.

Incorporating Scent for Relaxation

Your sense of smell can significantly influence your mood and environment. At home, you control the scents around you. In a birth center or hospital, you may encounter the smell of cleaning products or medical supplies, which may not feel comforting or relaxing. Bringing something from home, like a familiar blanket or a scented candle, can help create a more soothing atmosphere. Remember that while you may be unable to light a candle due to hospital or birth center policies, it can still provide a pleasant scent.

Essential oils are becoming increasingly popular during labor. In a study of over 8,000 women who used various essential oils during labor, more than half of the mothers rated them helpful. Rose was found to be the most helpful for anxiety. In this group, the mothers who used essential oils had higher rates of spontaneous vaginal delivery and lower rates of epidural use. Lavender was most common in alleviating pain, followed by frankincense. Lavender was rated as helpful by 54% of women and frankincense by 64%. Similar to those using aromatherapy for anxiety, there were higher rates of spontaneous vaginal delivery and lower rates of epidural use. Peppermint oil was used to treat nausea and vomiting. Of those who had an epidural (which can cause nausea), 44% found it helpful. Clary sage was most commonly used to augment contractions. Clary sage was rated helpful by 36% of mothers. 

Hospitals and birth centers may limit essential oils or prohibit the use of a diffuser. You can store oils on cotton balls in a Ziploc bag. If a particular scent is no longer helpful, it is much easier to seal up a bag and open a new one than to clear the air and get the smell out of an entire room.

Some oils like clary sage and myrrh are thought to stimulate the uterus and consequently are not recommended until you are in labor. Before using any essential oils during your pregnancy or labor, discuss them with your doctor or midwife. Learn more about the evidence on essential oils and their safety during pregnancy, birth, and postpartum in this episode.

Setting Boundaries for Visitors and Privacy

During labor and birth, you should be surrounded by people you trust and want in your space. If someone is present, it should be because you invited them. Do not let anyone pressure you into including them if you do not feel comfortable. This is your experience, and you can decide who is part of it. All birth venues have visitor policies, so check the rules at your birth location to plan accordingly.

Privacy is an essential part of your birth environment. Imagine how you would feel if someone visiting your home walked in unannounced. Some women request that anyone entering their labor room knock first. This is a reasonable request to get a heads-up before someone new walks in.

Ina May Gaskin has written extensively about pasmo. Pasmo is the idea that the presence of a male stranger can actually reverse cervical dilation during labor. I have also covered this in a past podcast episode. This does not mean men should be excluded from birth. There are many excellent male doctors, and I strongly support partners being present, regardless of gender. However, even a female nurse or doctor you have never met before entering your room unexpectedly can feel like an invasion of privacy. Feeling secure in your space means not worrying about who might walk in, who can hear you, or who can see you. If it helps you feel more comfortable, keep doors closed and curtains drawn. Also set clear expectations about privacy with your care team and visitors.

Considerations for Birth Photography

Even in a private birth setting, you may want to invite a birth photographer or a close friend to document your experience. Birth photography can capture powerful and beautiful moments, and in hindsight, many parents wish they had taken more photos. If you are considering this, discuss your preferences with the photographer beforehand. It will be helpful for them to plan for the lighting and environment you want.

Communicate any boundaries in advance. If there are moments you do not your photographer to capture, make that clear so you feel completely comfortable. If the idea of someone taking pictures throughout labor feels overwhelming, you can skip it altogether. Another option is to wait until after the birth and have someone capture those first special moments once your baby has arrived.

If you want photos of the birth, coordinate with your care provider to understand any hospital or birth center guidelines regarding photography. If your partner or someone else will be taking photos, you may want to request that they avoid using a flash to prevent distractions, especially when capturing your baby’s first moments.

Clothing for Comfort

What you wear during labor can greatly affect your comfort. Hospitals typically provide a standard gown, but these are not designed with comfort in mind. You have the option to wear your own clothing or even nothing at all if that feels best for you. A lightweight bathrobe or a specially designed labor gown can be good alternatives.

Any clothing you wear during labor may get stained from the fluids involved in birth, so choose something you do not mind getting messy. If you prefer not to wear a hospital gown, speak up and advocate for yourself—your comfort matters.

Creating a Personalized Environment

The more you can do to make your birth environment comfortable, the better. Before you go into labor, visit your hospital or birth center to see the space and brainstorm ways to make the room feel more like home.

A simple way to make your surroundings feel more familiar is to bring personal touches. This could include photos of loved ones, a drawing from an older sibling-to-be, or an affirmationto focus on during labor. Your birth space should feel like your space. If something would make a difference in your comfort, pack it in your hospital or birth center bag. If something about the environment is not working for you, ask to adjust it, remove it, or turn it off. The more comfortable you feel in your surroundings, the more relaxed and focused you can be on meeting your baby.

Including Your Birth Environment in Your Birth Plan

While it is helpful to consider your birth environment in your planning, avoid including every detail in your birth plan. Your birth plan should be a one-page outline of your most important preferences. The Pregnancy Podcast has many resources to guide you in creating a birth plan:

• Get a copy of Vanessa’s birth plan
• Your Birth Plan book
• Become a Premium Member for access to the entire back catalog of episodes ad-free and a copy of the Your Birth Plan book.

Do discuss your preferences for your birth room with your partner in advance. Your partner can help set up the space how you want and advocate for your comfort during labor. A shared understanding of your ideal birth environment lets you stay focused while your support team ensures your space feels right and aligns with your preferences.

Thank you to the amazing companies that have supported this episode.