The dilation phase is the part of labour where the cervix opens so the baby can begin to move down into the pelvis. This is usually the longest stage, and it’s a time when many find their own rhythm in handling contractions. Early on, you may still talk between contractions, change positions, or rest a little. As labour progresses, contractions become stronger and require more focus.

It’s common to lean forward, hold onto something, sway your hips, or close your eyes. Many describe “going inward” and following the rhythm of each contraction. This is your body’s natural way of working with labour. At the same time, your body releases endorphins — your own pain relief — which help you cope.

Your midwife monitors how the cervix is opening, how contractions are working, and how the baby is moving down. There is no set length for this stage. For some it moves quickly, for others it takes time — both are normal. Your body is doing a big job, and it works in the pace it needs.

Toward the end of the dilation phase, it’s very common to doubt yourself or think, “I can’t do this anymore.” As midwives, we know that this feeling often means you are very close to being fully dilated.

Support, reassurance, and finding comfortable positions are important during this phase. Pain relief is always available if you want it.

Alma’s tips

• Breathe slowly and release the shoulders — it helps your body work efficiently.

• Try different positions until something feels right.

• Rest between contractions, even a few seconds helps.

• Tell us when you want more support, closeness, or pain relief.