If you’re 39+ weeks pregnant and Googling “how to start labor naturally,” trust me, I get it. Those last days feel never-ending, and you’re probably tired, uncomfortable, and so ready to meet your baby already. Most moms will tell you the same thing – pregnancy is doable, but the waiting at the end can test your patience in a whole new way.
Labor isn’t like the movies, either. For some women, things move fast. For others, it can take hours — sometimes even days – especially if labor ends up being induced medically. Find more information about what is the average time to give birth here. There’s no universal “normal,” and that uncertainty is exactly why so many women start searching for gentle, natural ways to help things along before scheduling medical interventions.
Before jumping into anything medical, here are some natural methods women swear by and what the research says about each one.
A Quick Safety Note
Before you try anything on this list, make sure to check in with your doctor or midwife. Every pregnancy is different, and what’s totally fine for one person may not be safe for someone else.
Most natural induction methods should only be tried when you’re considered full term – usually 39 weeks or later and are considered low-risk. If you’ve had any complications – like high blood pressure, gestational diabetes, placenta previa, reduced fetal movement, or anything else your provider is monitoring — skip DIY induction attempts unless your doctor specifically says it’s okay. If you’re earlier than 39 weeks, skip anything meant to stimulate contractions or soften the cervix.
Also, just because something is labeled “natural” doesn’t automatically mean it’s harmless. Certain methods (like nipple stimulation, strong herbs, or castor oil) can trigger intense contractions if used too early or incorrectly, so use caution and get medical clearance first.
Bottom line? You’re close. Stay safe, go slow, and make choices that feel right for you and your care team.
How To Induce Labor Naturally
There are a lot of natural methods people talk about when it comes to encouraging labor – things like walking, nipple stimulation, sex, acupressure, herbal remedies, visualization, meditation, red raspberry leaf tea, evening primrose oil, and even castor oil (which definitely comes with mixed opinions). Some have research behind them, some are purely anecdotal, and some fall somewhere in the middle.
And if you’re full-term and still waiting, I get it – those days feel endless. By the time I hit 40 weeks, I was uncomfortable, impatient, and doing everything in my power not to Google “how long can a pregnancy actually last??” So if you’re here thinking, okay, let’s get this show moving, you’re not alone.
Before jumping straight to medical induction (which can be necessary but definitely isn’t the most fun option), many moms like to try a few gentle, natural approaches at home first. But before we get into those methods, it helps to understand what early labor actually looks and feels like. Sometimes your body is already doing the work in the background, even if it doesn’t feel obvious yet.
If you’re not sure whether things are starting or you just want a quick refresher, check out this guide: Related: Early Signs and Symptoms of Labor. It’ll help you understand what’s normal, what’s not, and whether your body might already be easing into labor on its own.
Once you’ve got a sense of where things stand, we can go through the most commonly recommended natural induction methods – how they’re supposed to work, why people use them, and whether there’s any actual evidence behind them.
Ways to Induce Labor Naturally
There are plenty of things people try when they’re ready for labor to finally get going, but let’s be honest… not everything actually works. Some methods are based on science, some are based on tradition, and some fall into the “maybe helpful, maybe not” category.
To start labor, two main things need to happen:
- Your cervix needs to soften and thin (this is called ripening), which is supported by something called prostaglandins.
- Your uterus needs consistent contractions, and those are triggered by the hormone oxytocin.
Most natural methods are based on encouraging one of those two things.
Before trying anything, especially if you’re not quite at 39 weeks, make sure you’ve been cleared by your doctor or midwife and that your pregnancy is considered low-risk.
Movement and Gentle Exercise
Walking, going up stairs, using a birthing ball, or gentle yoga are commonly suggested because they can help baby settle lower into the pelvis. While research doesn’t show that exercise will start labor on its own, it can help your body work more efficiently once contractions begin.
Exercises to consider (after consulting your doctor)
- Walking
- Hip circles
- Pelvic tilts
- Lunges
- Butterfly pose
Membrane Sweeping (Done by a Healthcare Provider)
This is not something you do at home, but it’s often offered before medical induction. A provider gently sweeps a finger around the cervix to help separate the membranes. This can help your body release its own prostaglandins and may encourage labor within a day or two.
Intercourse
Many women try intimacy near the end of pregnancy because the body produces natural prostaglandins and oxytocin during physical closeness and release. Some people say it helped, while others notice no change. At the very least, it can help you relax, which is sometimes just as important.
Nipple stimulation
Out of all the natural induction methods out there, this is one of the few that actually has research behind it. Gentle nipple stimulation can help your body release oxytocin, the hormone that triggers contractions. In fact, a study published in Worldviews on Evidence-Based Nursing showed that women who used this method had shorter labors and were less likely to need medical induction or a cesarean.
If you’re full term, low-risk, and your provider has approved it, you can try it slowly and carefully. Most studies recommend stimulating one breast at a time for about five minutes, then taking a 15-minute break. As soon as contractions become regular or strong, stop completely and monitor how your body responds. If anything feels too intense or uncomfortable, stop and check in with your provider.
Pineapple
There is a popular theory that says that by eating a fresh pineapple – somehow makes the bromelain from the pineapple enter to your cervix and causes the breakdown of tissue there, causing the cervix to soften and stimulating labor. But there is no evidence that supports this theory.
Evening primrose
This oil is an excellent, great source of prostaglandins. It can be taken orally from your 36th week of pregnancy, or it can be applied directly to your cervix. Not believed to induce labor, but can help with the preparations for birth.
Red raspberry leaf tea
This tea doesn’t directly start labor, but some studies suggest it may help the uterus contract more effectively once labor begins. Many midwives recommend it in the third trimester for overall birth preparation.
Acupressure to induce labor
Acupressure is another method people swear by, and there is some evidence that it may help the body progress once you’re already full term. It works by applying firm pressure to specific points on the body that are believed to support cervical ripening and stimulate contractions.
If you’re considering this method, make sure your pregnancy is low-risk and talk to your doctor or midwife first. Acupressure should not be used before 39 weeks.
What are the Acupressure points to induce labor?
- Pericardium 8 point (PC8) – is located in the center of the palm and known as very useful in inducing labor.
- Spleen 6 point (SP6) – is located above the ankle, on the backside of the shinbone (lower calf).
- Bladder 60 point (BL60) – is located on the foot, in the depression between the ankle and the Achilles tendon.
- Bladder 67 point (BL67) – is located on the outside of the end of the pinky toe, near the edge of the nail.
- Large intestine 4 point (LI4) – is located on the back of the hand, deep between the webbing of your thumb and pointer finger.
Dates (eating dates in late pregnancy)
There’s actually some interesting research suggesting dates may help shorten labor or reduce the need for induction when eaten daily starting at around 36–37 weeks.
Chiropractic care (Webster Technique)
Some moms swear by this, especially when baby feels “stuck” or hasn’t dropped yet. The Webster Technique is a specific chiropractic adjustment designed to help align the pelvis and release tension in the ligaments that support the uterus. The idea isn’t to force labor, but to make more space so baby can get into the ideal head-down position. And sometimes, once baby settles into the right spot… things start moving on their own.
A lot of midwives recommend this if baby is posterior or slightly off-center, because positioning plays a huge role in how quickly labor progresses. If labor hasn’t started simply because baby isn’t lined up right, improving their position can make a huge difference.
Warm bath or deep relaxation
This isn’t exactly a labor starter, but it can be surprisingly helpful. A warm bath can calm your nervous system, relax tight muscles, and even help your hormones shift into a more oxytocin-friendly state. When you’re stressed, uncomfortable, or anxious (which is totally normal at 39+ weeks), your body may hold onto adrenaline — and adrenaline can actually slow or stall labor.
So a warm bath, calming breathing, soft music, dim lights, or anything that makes you feel safe and relaxed can sometimes help your body switch gears. There are women who say they finally relaxed for the first time in weeks… and contractions started that same night.
It’s not magic, but sometimes labor needs calm more than it needs effort.
Quick Summary of Natural Labor Induction Methods
- Walking
Safe, but very low evidence. Mostly helps baby drop lower and encourages gravity to do its thing. - Intercourse
Safe for most pregnancies (full term only). Mild to moderate evidence because semen contains prostaglandins, and orgasm can release oxytocin. Not guaranteed, but worth a try if you’re comfortable. - Nipple Stimulation
Safe only if you’re full term and low-risk. Strong research behind it because it directly triggers oxytocin production, which can lead to real contractions. - Acupressure
Safe when done correctly or by someone trained. Moderate evidence. May help prepare the cervix and stimulate contractions. - Evening Primrose Oil
Generally considered safe at full term. Limited research for induction, but some evidence suggests it may help the cervix soften. - Red Raspberry Leaf Tea
Safe for most pregnancies in the third trimester. Doesn’t start labor, but may help tone the uterus and support a smoother labor once contractions begin. - Pineapple
Safe to eat, but no real evidence. Bromelain likely doesn’t survive digestion. Basically just a snack wearing a rumor coat. - Warm Bath or Relaxation Techniques
Safe and calming. Doesn’t induce labor, but lowering adrenaline and increasing oxytocin can sometimes help labor progress naturally. - Chiropractic Care (Webster Technique)
Safe when performed by a certified practitioner. Won’t induce labor directly, but may help if baby’s position is delaying things. - Membrane Sweep (performed by a provider)
Technically natural but done medically. Evidence-based and can release prostaglandins. Can trigger labor within hours or days for some, especially past 39 weeks.
Helpful Links
- Early Signs and Symptoms of Labor
- Hospital Bag Checklist
- Natural Birth vs. Epidural
- Labor Induction – Which Medical Techniques Are Used?
- Doulas: Should You Hire A Labor Coach And What Are The Benefits
- 10 Postpartum Essentials I Regret Not Buying
Final Thoughts
If you’ve tried a few of these and nothing seems to be happening yet, please don’t stress. Sometimes your body is already preparing behind the scenes, even if there are no obvious signs yet. Labor can’t be forced if your baby or your body isn’t ready, and that’s a good thing.
You’re so close.
Whether labor starts naturally, with a little nudge, or with medical help, the ending is the same — you finally get to meet your baby. You’ve already done an incredible job growing this tiny human, and the finish line is right in front of you.
Take a breath. Rest if you can. Trust that your body knows what it’s doing.
