Why Every Pregnant Person Should Add Dancing to Their Birth Plan

by Stephanie Larson  

Dancing during labor may not be the first thing that comes to mind when you’re pregnant, but it can actually be a powerful and effective way to manage pain and facilitate a smoother birth experience. Here are just a few of the many reasons why every pregnant person should consider adding dance to their birth plan:

1. Dancing can help you manage any pain or discomfort.

Moving your body can help to release endorphins, which are the body's natural painkillers. Endorphins help to make labor more manageable and can even make you feel euphoric. This is supported by a study published in the Journal of Obstetric, Gynecologic, & Neonatal Nursing, which found that women who used movement and position changes during labor had significantly lower pain scores compared to those who did not (Sandall et al., 2016). 

2. Dancing can help with your baby’s position.

Dancing can help to improve the positioning of your baby and make it easier for them to move through the pelvis and birth canal. This can lead to a shorter and easier labor, and help avoid unplanned cesarean births according to a systematic review published in the journal Birth, which found that upright positions during labor, such as standing or walking, were associated with shorter labors and a lower risk of cesarean delivery (Hofmeyr et al., 2011).

3. Dancing can help you stay focused and centered.

Childbirth can be an overwhelming experience, both physically and emotionally. It's easy to get caught up in the intensity of the moment and lose focus. Dancing can help you stay present and focused by providing a physical outlet for your energy and helping you stay grounded in your body. Dancing is one of the best ways to be fully present in the moment, not thinking about the contraction from a few minutes ago or worrying about how much more labor is in front of you.

4. Dancing can be a fun and enjoyable way to bring your baby into the world.

Childbirth is a momentous occasion, and it's important to remember that it can also be a joyful and celebratory experience. Dancing helps you tap into that sense of joy and celebration, and make the experience of bringing your baby into the world a more positive and enjoyable one. You can incorporate special elements of your cultural or family traditions, such as music, singing, and dancing.

     5. Dancing can help you bond with your partner.

If you have a significant other who will be present with you while you give birth, dancing together during labor can help you strengthen your connection as you navigate childbirth together, with your partner following your lead. Partners feel empowered when they realize that the simple act of dancing together can be immensely supportive during labor.

     6. Dancing can be a way to honor and celebrate your body.

Pregnancy and childbirth are times of great transformation and self-discovery. Dancing during labor is a way to honor and celebrate your body's incredible abilities and the strength and wisdom it has to bring new life into the world. With every sway of your hip, you connect with your body and perceive its beauty.

     7. Dancing can help you love your labor.

You’ve heard that labor can be painful, but have you ever heard that it can be enjoyable? It can! Dancing actually increases birth satisfaction. This is supported by a study published in the Journal of Perinatal Education, which found that women who used nonpharmacologic techniques such as movement and position changes, instead of getting an epidural or using other drugs during labor, reported higher levels of satisfaction with their childbirth experience (Gagnon et al., 2012).

    8. Dancing can help improve birth outcomes.

One study published in the journal Birth found that dancing during labor was associated with shorter labor, fewer medical interventions, and higher rates of spontaneous vaginal delivery (Tharner, et al., 2010). Dancing during birth benefits babies too. A 2020 study found that the Apgar scores of the newborns whose mothers had danced during labor were significantly higher than those in the control group. (Akin et al, 2020). Apgar scores are a measure of newborn wellness at birth.

So, now that you know several of the benefits of dancing during labor, how can you incorporate dancing into your birth plan? Here are a few tips to get started:

• Take a dance class specifically designed for pregnancy. Dancing For Birth offers live classes taught in-person or virtually by Certified Instructors on seven continents. You’ll learn moves to use during pregnancy, birth, and postpartum too. It's a total birth preparation class including fitness, childbirth education, and celebration.
• Choose music that speaks to you. Music can be a powerful tool during labor, and it's important to select songs that resonate with you. It’s a good idea to choose a variety of music including upbeat music with a strong rhythm and slower songs.
• Practice the dance moves to increase your agility and gain muscle memory. You'll feel more comfortable and confident when the time comes to dance in labor. Enjoy practicing with your partner too. 
• Talk to your care provider. It's important to let your care provider know that you plan on dancing during labor, so that they can support you and make any necessary accommodations.

Overall, dancing during labor can be a fun and effective way to facilitate an enjoyable birth. Childbirth is a unique and personal experience. Regardless of how you choose to incorporate dance into your birth plan, it's important to listen to your body and do what feels comfortable and enjoyable for you. 

References:

Dancing For Birth (2022). About Dancing For Birth. Retrieved from https://www.dancingforbirth.com/about 

Jonge, A., van der Hulst, L., Roothans, I., & Francke, A. (2013). The effect of music interventions on pain relief in labour: A systematic review. Midwifery, 29(3), e92-e98. doi:10.1016/j.midw.2012.07.005

Tharner, A., te Pas, M. F., de Graaf, R., van Eijsden, M., & Jaddoe, V. W. (2010). Dancing during pregnancy and childbirth: A randomized controlled trial. Birth, 37(1), 34-41. doi:10.1111/j.1523-536X.2009.00397.x

Sandall, J., Soltani, H., Gates, S., Shennan, A., & Devane, D. (2016). Midwife-led continuity models versus other models of care for childbearing women. Cochrane Database of Systematic Reviews, (1). doi:10.1002/14651858.CD004667.pub4 https://pubmed.ncbi.nlm.nih.gov/27121907/ 

Hofmeyr, G. J., Hannah, M. E., Sakala, C., Fukuzawa, R. K., & Singata, M. (2011). Upright positions in the second stage of labour for women without epidural anaesthesia. Cochrane Database of Systematic Reviews, (7). doi:10.1002/14651858.CD002006.pub3

Akin, Bihter; Saydam, Birsen Karaca (2020). The Effect Of Labor Dance On Perceived Labor Pain, Birth Satisfaction, And Neonatal Outcomes. EXPLORE, (), S1550830720302044–.doi:10.1016/j.explore.2020.05.017 https://scihubtw.hkvisa.net/10.1016/j.explore.2020.05.017 

Gagnon, A. J., Sandall, J., & Greathead, D. (2012). Nonpharmacologic techniques for pain management during labor: A systematic review. Journal of Perinatal Education, 21(3), 176-183.

Hofmeyr, G. J., Gyte, G. M., & Dahlen, H. G. (2011). Upright positions for vaginal birth. Cochrane Database of Systematic Reviews, (1). https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD003934.pub3/full