You’ve probably heard the saying that birth is 90% mental — and I couldn’t agree more.
That’s one of the reasons I love the Ice Holding Exercise, which is something I encourage my clients to experiment with during pregnancy. It’s a simple, practical way to practice using labor coping tools before you’re actually in labor.
Now, holding ice obviously isn’t the same as having contractions — labor sensations are deeper, more rhythmic, and they move through your whole body. But the ice exercise is a safe way to experience a bit of controlled discomfort for a short amount of time, and to practice what it feels like to stay grounded through it.
How the Ice Holding Exercise Works:
You’ll need:
🧊 A bowl of ice cubes
🧣 A towel
⏱️ A timer or phone
You’ll hold the ice three times, for one minute each:
Round 1: Just notice what you feel. No labor coping tools or distractions — simply observe the sensations.
Round 2: Hold the ice again, but this time focus on the discomfort. Notice how quickly your mind wants to escape it.
Round 3: One last round — but this time, use your labor coping tools. You could try deep breathing, visualization, swaying, affirmations, counting, humming, or grounding touch from your partner. There's no "right" or "wrong" way to do it - find what works for you.
Afterward, take a moment to reflect on how each round felt.
When we did this in class, everyone said the same thing:
“When I focused on how bad it felt, it was harder to stay with it.”
“When I used my coping tools, it was still intense, but I could handle it.”
And that's the point. This exercise is a great way to experience what happens when you shift from reaction to response.
When you focus on the discomfort, it grows louder.
When you bring awareness, breath, and intention to it, you realize you’re more capable than you thought.
That mindset — staying curious, grounded, and responsive — is exactly what labor coping tools are all about.
Try It at Home
If you want to try this for yourself, grab some ice and give it a go.
Better yet, invite your partner to join. Have them practice offering grounding touch, gentle words, or massage while you test out different tools. Talk about what helped you most and what didn’t.
This exercise isn’t about pain tolerance — it’s about awareness and confidence.
Because when you know what helps you cope with intensity, you walk into labor feeling more prepared, connected, and empowered.
Ready to Feel More Confident in Your Birth?
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If you’re local to the Lincoln, Nebraska area and looking for a doula who who honors birth as a sacred rite of passage while also providing practical education and labor coping tools, I’d love to connect. Reach out for a free doula consultation — we’ll talk about your goals, your values, and how you want to feel during your birth.
All of my doula clients receive complimentary access to The Birth Prep Circle, my childbirth education program through Birth Alchemy, designed to help you build confidence and trust yourself in birth.
And if you’re outside my service area or already have a doula you love, you can still join The Birth Prep Circle on its own — it’s open to anyone who wants to prepare for birth from a place of calm, confidence, and connection.