The Surprising Link Between a Relaxed Jaw and an Easier Birth
When preparing for labor, one often-overlooked factor can make a huge difference: your jaw. Yes, really! The way you hold tension in your jaw directly impacts your pelvic floor, which can influence how smoothly labor progresses.
The Jaw-Pelvis Connection
The body is full of fascinating connections, and one of the most important for birth is the link between the jaw and the pelvis. A fascial line connects the jaw muscles to the pelvic floor muscles. Midwives and birth professionals have long observed that when a laboring woman clenches her jaw, her pelvic floor tenses as well, potentially making it harder for baby to descend. On the flip side, when the jaw is relaxed, the pelvic floor follows suit, allowing for better flexibility and openness.
How Jaw Tension Affects Labor
Tension in the jaw is often associated with:
Increased pelvic floor tension – A tight jaw may correspond with a tight pelvic floor, which could make labor feel more difficult.
More painful contractions – Tension anywhere in the body can increase the sensation of pain, making labor feel more intense.
Challenges during the pushing stage – If your pelvic floor is tight, baby may have a harder time navigating through the birth canal.
How to Keep Your Jaw Relaxed in Labor
The good news? Small, simple techniques can help keep your jaw (and pelvis) loose and ready for birth:
Soften Your Face – Throughout labor, consciously relax your jaw, lips, and tongue. Keep your lips slightly parted to prevent clenching.
Make Low, Open Sounds – Humming, moaning, or even saying “ahhh” helps keep the jaw open and relaxed, encouraging overall relaxation.
Breathe Out Through Your Mouth – Instead of holding your breath through contractions, try exhaling audibly, which naturally softens the jaw.
Massage & Counterpressure – Have your birth partner gently massage your jaw or apply pressure to the TMJ (jaw joint) area to relieve tightness.
Use a “Birth Affirmation” Cue – Remind yourself, “Loose jaw, loose body,” or “Soft mouth, open pelvis.” These affirmations can help shift your focus back to relaxation. You can tell your support team to remind you code words like "ragdoll" or "horselips" to remind you to relax.
Sip Water Through a Straw – This small action encourages your mouth to stay slightly open and relaxed.
Check Your Shoulders – If you’re tensing your shoulders, you’re likely tensing your jaw, too. Do a quick body scan and release any unnecessary tension.
Practice Jaw Relaxation During Pregnancy
Relaxation is a skill you can strengthen before labor even begins. Try setting a one-minute timer and practicing deep breathing with a relaxed jaw for the full minute. Throughout your day, ask yourself, “Am I holding tension in my jaw right now?” If the answer is yes, take a moment to consciously soften it. The more you practice now, the more natural it will feel when labor begins.
If you’re preparing for a natural birth and want to learn more strategies to stay relaxed and focused, Brave Birth Bootcamp will equip you with everything you need.
