Water Birth: Benefits, Myths, and How to Make it Work for You
In a world that tends to medicalise and over-complicate birth, waterbirth offers something refreshingly simple and deeply intuitive.
It’s not about trends or gimmicks—it’s about returning to the ancient wisdom of birthing in warm water, supported and undisturbed.
For many women, the idea of labouring in water feels like a natural extension of the deep connection they already have with their body and baby. They instinctively know that birth isn’t something to be managed; it’s something to be experienced fully, with the right support and environment. But despite the increasing popularity of waterbirth, myths and misinformation still cloud the conversation—leaving many women unsure about whether it’s the right choice for them.
Let’s talk about what waterbirth really looks like, clear up the misconceptions, and explore how it can support you in having the birth experience you deserve.
The Truth About Waterbirth (And Why It’s Often Misunderstood)
There’s a prevailing myth that waterbirth is only for the “brave” or the “alternative,” when in reality, it’s for any woman seeking a gentler, more physiological experience. The Cochrane Review, a gold standard in evidence-based research, found that women who use water immersion during labor are 10% less likely to require an epidural and report significantly higher levels of satisfaction with their birth.
Yet, despite the benefits, many women are still met with skepticism when they mention waterbirth to their care providers. They’re told it’s unsafe, that their baby could drown, or that it increases the risk of complications. But here’s the reality:
Babies are born with a diving reflex that prevents them from taking a breath until they reach the air; also, their oxygen continues to come from the umbilical cord until they are no longer submerged.
Research shows no increase in neonatal complications when waterbirth is conducted under appropriate guidance.
In fact, studies indicate that waterbirth reduces the risk of perineal trauma compared to land births, as the warmth and buoyancy of the water allow the perineum to stretch more gradually and naturally.
Waterbirth is not reckless—it’s evidence-based, physiological, and, when chosen intentionally, incredibly empowering.
Why Waterbirth Works
One of the most beautiful aspects of waterbirth is how it supports your body's natural birthing process. Immersion in warm water during labor can:
Reduce Pain Naturally: Water supports your body, providing a sense of weightlessness that relieves pressure and tension. It helps increase the production of endorphins—your body’s natural pain relievers—allowing you to stay present and grounded in the moment. Studies show that women who labor in water report lower pain scores and a greater sense of control.
Encourage Optimal Positioning: The buoyancy of the water makes it easier to shift and move instinctively into positions that facilitate the baby's descent through the pelvis, which can shorten labor duration and reduce the need for interventions.
Lower Stress Hormones: The gentle warmth of the water promotes relaxation, which in turn helps keep oxytocin—the hormone that drives contractions—flowing freely. When a woman feels safe, calm, and supported, her body can birth with ease.
Support Perineal Integrity: Contrary to the belief that an episiotomy is necessary to avoid tearing, the warm water softens the perineum, reducing the risk of severe tears. A Cochrane review found that waterbirth is associated with a reduced incidence of third- and fourth-degree tears, compared to traditional birthing methods.
Making Waterbirth Work for You
If you're considering waterbirth, here’s what you can do to ensure it aligns with your birth preferences:
1. Choose the Right Environment
Whether you’re birthing at home, in a birth center, or a hospital, it’s important to know your options. Some hospitals and birth centers have strict policies about waterbirth, while home birth offers the flexibility to create the space that feels right for you. Renting or buying a birth pool and practicing with it during pregnancy can help you feel comfortable and confident.
2. Prepare Your Pelvis
Waterbirth isn’t just about the birth itself—it’s about preparing your body in the weeks leading up to it. Incorporating pelvic floor relaxation techniques, perineal massage, and bodywork like prenatal yoga can help create space for your baby to navigate the pelvis with ease.
3. Explore Positions That Work for You
Being in water allows you to move freely—something that’s crucial for an optimal birth. Upright positions such as squatting, hands and knees, and forward-leaning postures encourage gravity to work with your body and help your baby find their way through the pelvis. Movement is key, and the water makes it easier to shift and adjust as needed.
4. Surround Yourself with Support
Having a knowledgeable and experienced support team—whether it’s your partner, a doula, or midwife—is essential. They can help monitor the water temperature, ensure you stay hydrated, and remind you to listen to your instincts.
What About Showering During Labor?
Not every woman has access to a birth pool, but using the shower can provide similar benefits. Warm water running over your back or belly can offer pain relief and relaxation while allowing you to stay upright and mobile. Many women also find the shower to be a safe and grounding place during intense contractions.
Final Thoughts
Waterbirth isn’t about making a statement—it’s about making a choice that feels aligned with your needs and instincts. It’s about trusting your body, creating an environment of safety and relaxation, and allowing birth to unfold in its own time.
If you’re curious about whether waterbirth is right for you, let’s talk. As a doula on the Mid North Coast of NSW, I’m here to help you explore your options, prepare your body and mind, and ensure you have the support you need to welcome your baby in the way that feels most natural to you.
Considering waterbirth? Reach out to book a free connection call with me so we can chat how this beautiful option could fit into your birth map.