Creating the Ideal Birth Environment

Your surroundings can shape how you feel and labour—so let’s make them work for you. In our Birth & Baby Academy module on creating the ideal birth environment, we dive deep into lighting, sound, positioning and tools and techniques that optimise oxytocin release and keep adrenaline at bay. We’re Vicky & Melissa from Beyond the Bump, here to provide practical advice with evidence-based insights (including NICE and RCM guidance) to help you craft a birth environment that’s calm, empowering, and just right for you, regardless where you choose to give birth. Ready to transform your space? Let’s begin.

Why the Creating the Ideal Birth Environment Matters

Your surroundings play a key role in your body’s hormonal balance during labour. A calm, supportive environment encourages the release of oxytocin—the hormone that triggers contractions and helps labour to start and progress efficiently—while reducing stress and limiting adrenaline, which can inhibit oxytocin and slow or stall contractions.

Research shows that such settings also:

Reduce your perception of pain and anxiety, making each contraction feel more manageable.
Boost oxytocin further, up to 20% more than in standard hospital-lit rooms, which can help shorten labour duration.
Lower adrenaline levels, preventing the ‘fight or flight’ response that may interfere with labour.

Creating a space tailored to your needs can boost your confidence, keep stress hormones at bay, and help your body’s natural processes flow smoothly. When considering your birth environment, make sure it covers all 5 senses for the optimum effect.

1. Sight

Dim overhead lights: Harsh lighting can increase adrenaline; switch to low-level lamps or candles
(battery-operated for safety).
Use coloured bulbs or fairy lights: Gentle amber or red-spectrum lights preserve melatonin levels, supporting natural rhythms.
Photographs and affirmations: Familiar images and positive affirmations cards can reassure you.

Evidence: A Norwegian study found that low light environments improved labour comfort and decreased request for pain relief.

2. Sound

Curate a calming playlist: Music you love can distract from discomfort and keep you centred.
Consider white noise or nature sounds: For some, ocean waves or rainforest ambience reduce stress levels.
Limit interruptions: Sign on the door or use a ‘do not disturb’ signal—protect your focus and energy.
Choose your team wisely: Whether a partner, doula or friend, select people who understand your birth wishes and can hold space quietly.

Tip: Test your playlist during late pregnancy to ensure you connect with the music and it makes you feel good

3. Smell

Aromatherapy (such as lavender) : Can help create calming effects—use via diffusers or a few drops on a tissue.

4. Touch

Positive Touch: Gentle positive touch from your birthing partner can help you feel calm & reassured.
Pressure: Applied pressure on particular areas of your body can help support your labour & support you through your contractions

5. Taste

Favourite drinks and snacks: Stay hydrated and nourished—think about food that will give you energy and keep you going, as well as those sweet treats to give you an energy boost when you need it.

Next Steps & Resources

Your environment is your ally—tune it to your needs, and you’ll feel more in control every step of the way.

Birth is as much about mindset and atmosphere as it is about the physical process.

▶️ Explore our dedicated module in The Birth & Baby Academy for an in-depth workshop on birth environment, complete with video demos & guides.

▶️ Join The Birth & Baby Academy for practical tutorials on setting up your birth space and what options you have in hospital / theatre / midwife led unit / home.

▶️ Download our free “Taking Control of Your Birth” video to integrate environment planning into your birth blueprint.