Printable Resources

Practical tools for your birth

Birth checklist

Everything you need to bring to the hospital or for a home birth.

Birth checklist

For baby
  • Newborn diapers
  • Baby wipes
  • 3 newborn pjs
  • Car seat and base
  • 1 baby hat
  • 1 pair of mittens
  • 2-3 receiving blankets
  • 1 pair of socks
  • Almond oil
For mom
  • Health card
  • 2 nursing bras
  • Nursing pads
  • Adult diaper and/or large night pads
  • Tank top
  • Breastfeeding pillow
  • Nipple cream (lanolin/Newman)
  • Skirt
  • Pembina Cramp Bark drops
  • Squeeze bottle
  • Socks
  • Hair band
  • Lip balm
  • Hairbrush
  • Toothbrush + toothpaste
  • Bath towel + soap
  • Snacks
For dad
  • Birth plan
  • Clothes
  • Phone charging cables and adaptors
  • Rosary

Birth positions

Illustrated memory card of favourable positions during labour and massage techniques.

Birth positions

Birth positions
Squatting

Opens pelvis by 30%

All fours

Relieves back pain

Side lying

Rest & control

Standing

Gravity helps

Birth ball

Relieves pressure

Semi-reclined

Rest & assist

Massage techniques
Sacral pressure

Lower back during contractions

Shoulder massage

Between contractions

Hip counter-pressure

Double hip squeeze

Abdominal effleurage

Light circular touch

Birth Plan

Discuss your preferences with your care provider before 36 weeks.

BIRTH PLAN CHECKLIST

Be sure to research and discuss with your care provider your wishes ahead of time – recommended before 36 weeks.

Name:
Due date:

AT THE HOSPITAL

LABORING
  • Eating and drinking in labor (if permitted)
  • Freedom of movement
  • Continuous or intermittent fetal monitoring
  • Limited vaginal exams
  • Laboring in the tub or shower
ATMOSPHERE
  • Relaxation techniques
  • Breathing patterns
  • Massage
  • Music
INTERVENTIONS
  • None, unless medically necessary with consent
  • Artificial rupture of membranes
  • Augmentation of labor (ie. Pitocin)
  • Epidural Anesthesia
  • Narcotic Analgesia
  • Medical/Nursing students observing — permission: Yes / No
  • Religious activities or rituals: ________

IMMEDIATE POSTPARTUM

NEWBORN ROUTINES
  • Immediately after birth or delay non-urgent routines
  • Allow parents to comfort/hold/nurse baby during screenings
  • Vitamin K
  • Hep-B
  • Eye ointment
  • PKU
FEEDING
  • Allow baby to breastfeed as soon as possible
  • Bottle feeding
  • Hospital staff give bottles when appropriate
  • Visitors: Yes – _______ – No – Check with me
  • Baby will: Stay in room / Sleep in nursery

BIRTH

PUSHING
  • Follows urge to push
  • Coached pushing (breath holding)
  • Birth bar / standing / hands and knees
  • Use of mirror to see birth
  • Touch baby as baby emerges / help deliver baby
DELIVERY (as needed with consent)
  • Episiotomy
  • Vacuum
  • Forceps
  • Cesarean section
  • Skin-to-skin immediately
  • Baby cleaned off before given to parents
Notes:
UMBILICAL CORD
  • Delayed cord clamping
  • __________ would like to cut the cord
  • Preserve cord blood for banking
PLACENTA
  • Allow spontaneous delivery of the placenta
  • I would like to see the placenta
  • Pitocin after delivery of placenta
  • I plan to encapsulate my placenta
MEMENTOS
  • Photos
  • Videos
  • Footprints

Stages of Labour

What to expect at each phase of labour and birth.

STAGES OF LABOUR

1
Early Labour

Duration: varies, often 6–12 hrs

Mild, irregular contractions (5–20 min apart)

Stay active, walk, rest, eat light meals

2
Active Labour

Duration: 4–8 hrs (average)

Longer, stronger, regular contractions (3–5 min apart)

Breathing techniques, bath, varied positions, massage

3
Transition

Duration: 15 min to 1 hr

Very intense contractions close together (2–3 min) — hardest but shortest phase

Focus on one contraction at a time, calm voice, physical touch

4
Pushing

Duration: 20 min to 2 hrs

Strong urge to push, intense pressure in perineum

Choose your position, push with your instinct

5
Birth

Intense burning sensation then immediate relief

Skin-to-skin, first cry, first meeting

6
Placenta delivery

Duration: 5–30 min

Mild contractions to deliver the placenta

Breastfeeding encourages natural delivery

Breathing Techniques

Quick-reference cards for each phase of labour.

BREATHING TECHNIQUES

Slow breathing (early labour)

When: Mild to moderate contractions — early labour

How: Inhale slowly through nose for 4 counts → hold 1 → exhale through mouth for 6 counts. Repeat.

💡 Close your eyes and drop your shoulders with each exhale.

Rhythmic breathing (active labour)

When: Intense, frequent contractions

How: Inhale for 2 counts → exhale with « hoo-hoo » on 2 counts. Keep a steady rhythm through the whole contraction.

💡 Lean on your support person and breathe in sync with them.

Panting breath (transition)

When: Transition phase — urge to push before full dilation

How: Short quick inhales « hee-hee-hee » through mouth — 3 counts — then long exhale « hoooo ».

💡 Focus on the sound — it prevents pushing too early.

Pushing breath

When: Pushing phase — when midwife directs or instinct takes over

How: Deep breath in → gentle breath hold → push down as if having a bowel movement. Release and breathe between contractions.

💡 Push « down and forward » — visualize a flower opening.

First Days with Baby

What to expect in the first 72 hours.

FIRST DAYS WITH BABY

Skin-to-skin

Place your naked baby on your bare chest right at birth. This stabilizes their temperature, blood sugar, and heart rate, and promotes bonding and breastfeeding.

Diapers — what to watch for

Day 1: 1 wet diaper. Day 2: 2 wet diapers. Day 3–4+: 6+ wet diapers/day. Stools: black meconium (days 1–2) → greenish → mustard yellow (breastfed). Contact your midwife if fewer diapers than expected.

Newborn jaundice

Often appears days 2–4: slightly yellow skin and eyes. This is common. Frequent feeding (8–12 times/24 hrs) helps eliminate it. Seek care if jaundice is intense, baby is very sleepy, or feeding poorly.

Umbilical cord care

Keep the stump clean and dry. Don't cover it with the diaper. It falls off in 1–3 weeks. Avoid immersion baths until it falls off. See a provider if redness, odor, or oozing.

Warning signs — seek care quickly

Fever > 38 °C (100.4 °F) | Fewer wet diapers than expected | Baby won't feed | Marked jaundice | Difficulty breathing | Red or swollen cord

Taking care of yourself

Sleep when baby sleeps. Accept all help offered. Drink plenty of water. Signs of postpartum depression: persistent sadness, intense anxiety — talk to your doctor.

Breastfeeding Guide

Positions, latch check, feeding frequency, and tips for a great start.

BREASTFEEDING GUIDE

Nursing positions
Cradle hold

Baby's head in the crook of your arm on the same side. Great after the first few weeks.

Cross-cradle hold

Support baby's head with the opposite hand. Excellent control for newborns.

Football hold

Baby tucked under your arm like a football. Perfect after a cesarean.

Side-lying

Mom and baby lying face to face. Ideal for nighttime feeds.

Laid-back breastfeeding

You recline semi-upright, baby lies on your tummy. Uses baby's natural reflexes.

Latch checklist
  • Mouth wide open (like a yawn)
  • Lips flanged outward
  • Chin and nose touch the breast
  • You hear baby swallowing
  • No persistent pain (mild initial tenderness is normal)
Feeding frequency
  • Feed on demand — 8 to 12 times per 24 hrs
  • Offer both breasts at each feed
  • Don't limit duration — let baby detach on their own
  • Wake to feed if sleeping more than 3 hrs (first 2 weeks)
Signs of good supply
  • 6+ wet diapers per day from day 4 onward
  • Mustard yellow stools in breastfed baby
  • Baby seems satisfied after feeds
  • Weight regained or maintained by 2 weeks
When to seek help
  • Persistent nipple pain
  • Severe engorgement
  • Redness or heat in the breast (possible mastitis)
  • Baby not gaining weight