How to Induce Labor Naturally: An Evidence-Based Guide from a Doula

As your due date approaches — or passes — it’s completely normal to start wondering if there’s anything you can do to help labor begin naturally.

You’ve probably heard all kinds of suggestions:
“Take a walk.”
“Eat dates.”
“Try pumping.”
“Have sex.”
“Bounce on a birth ball.”

Some of these methods are supported by research. Others are more rooted in tradition or anecdotal experience. Most natural induction methods do not force labor the way medical induction does. Instead, they support the body’s hormonal and physical readiness for labor when baby and body are already close.

This guide breaks down:

• What may actually help

• What has limited evidence

• What to use cautiously

• Exactly how many people use these methods safely at term

What “Natural Induction” Really Means

Natural induction methods generally work by helping one or more of the following:

• Soften or ripen the cervix

• Increase oxytocin (the hormone responsible for contractions)

• Encourage baby into an optimal position

• Support relaxation and hormonal readiness

These techniques are usually most effective:

• At term (37+ weeks)

• Especially after 39 weeks

• When the cervix is already becoming favorable

If the body truly is not ready, even the strongest natural methods often do very little.

Methods with the Best Evidence

1. Dates

How to Use

Eat 4–6 dates daily beginning around 36–37 weeks.

Why They May Help

Several studies suggest dates may:

• Improve cervical ripening

• Increase dilation upon hospital admission

• Shorten early labor

• Reduce the need for Pitocin or formal induction

Best Types

• Medjool

• Deglet Noor

Easy Ways to Eat Them

• Smoothies

• Oatmeal

• Yogurt

• Stuffed with peanut butter

• Energy bites or granola bars

2. Nipple Stimulation, Hand Expression & Pumping

Nipple stimulation is one of the most evidence-supported natural induction methods because it stimulates the release of oxytocin — the hormone responsible for contractions.

How It Works

Stimulating the nipples signals the brain to release oxytocin, which may:

• Trigger contractions

• Strengthen contractions

• Encourage labor progression

• Support cervical ripening

Gentle Starting Point: Hand Expression of Colostrum (37+ Weeks)

Starting around 37 weeks (with provider approval), many people begin gentle hand expression of colostrum.

Benefits of Hand Expression

Hand expression may:

• Encourage natural oxytocin release

• Help prepare for breastfeeding

• Allow you to collect and freeze colostrum for postpartum use

• Serve as a gentler alternative to pumping initially

Many clients notice mild cramping or occasional contractions afterward, which can be a sign of oxytocin release.

Suggested Routine

A gentle approach may look like:

• 5–10 minutes per side

• Once or twice daily

• Stopping if contractions become regular or intense

Collected colostrum can typically be frozen in sterile syringes or containers for postpartum use.

More Intensive Pumping Protocol (39+ Weeks or Post-Dates)

For people who are approaching or past their due date and hoping to avoid a medical induction, some providers may recommend a more structured pumping routine.

A common protocol:

• Pump for 15 minutes

• Rest for 15 minutes

• Repeat for 1–2 hours

• Then stop, hydrate, eat, and reassess contractions and baby’s movement

This can sometimes be repeated later in the day if contractions fade.

This method is often more exhausting and time-consuming than dangerous in a healthy low-risk pregnancy, but it can occasionally stimulate strong contractions surprisingly quickly.

Important Safety Notes

Only use nipple stimulation or pumping if your provider confirms it is safe for your pregnancy.

Use caution or avoid if there is:

• Placenta previa

• Vaginal bleeding

• Preterm labor risk

• Certain high-risk pregnancy conditions

• Prior instructions to avoid stimulation

Stop and rest if:

• Contractions become excessively frequent or intense

• You feel dehydrated or lightheaded

• Baby’s movement decreases

3. Sex & Orgasm

Why It May Help

Semen contains prostaglandins, which may help soften the cervix, while orgasm releases oxytocin and may stimulate contractions.

How to Use

• Intercourse with ejaculation near the cervix

• Orgasm

• Manual or oral stimulation can also promote oxytocin release

Important Note

Sex is generally safe unless:

• Water has broken and provider advised against it

• Placenta previa is present

• There are bleeding concerns or other restrictions

4. Movement, Positioning & Baby Alignment

Positioning and movement are often overlooked but can make a huge difference.

Helpful Activities

• Walking

• Stair climbing

• Lunges

• Deep supported squats

• Slow dancing

• Birth ball circles and bouncing

• Hands-and-knees positions

• Forward-leaning inversions

• Side-lying release

• Miles Circuit

• Spinning Babies® exercises

Why It Helps

Movement may:

• Encourage fetal descent

• Improve baby’s position

• Increase pelvic space

• Apply pressure to the cervix

• Stimulate uterine activity

Optimal fetal positioning — especially OA (occiput anterior) positioning — can make labor significantly smoother.

Daily Posture Matters Too

Try to:

• Sit upright or forward-leaning

• Avoid deep reclining for long periods

• Use a birth ball instead of slouching on couches when possible

5. Acupuncture & Acupressure

Common Labor Points

• SP6 (Spleen 6)

• LI4

• BL67

Evidence

Research is mixed but promising. Some studies suggest acupuncture may:

• Improve cervical readiness

• Shorten time to labor

• Reduce induction rates

Many people report contractions beginning within 24–48 hours after induction acupuncture sessions.

Acupressure Example: SP6

SP6 is located approximately four finger-widths above the inner ankle bone along the shin.

Apply:

• Firm pressure

• Circular massage

• For 30–60 seconds at a time

Traditional Methods with Mixed Evidence

6. Evening Primrose Oil (EPO)

Evening primrose oil is commonly used by midwives for cervical ripening.

How It May Work

EPO contains fatty acids that may support prostaglandin production and cervical softening.

Common Midwife Recommendations

(Always confirm with your provider.)

Around 35–36 Weeks

• 1 capsule orally daily

36–37 Weeks

• 1 orally

• 1 vaginally at night

37+ Weeks

• 1 orally

• 1–2 vaginally daily

How to Use Vaginally

Some people:

• Pierce the capsule with a clean needle

• Insert it vaginally before bed

• Wear a liner because leakage is common

Evidence

Research is mixed:

• Some providers find it very helpful clinically

• Studies show inconsistent outcomes

Use with Caution

Avoid self-prescribing large amounts, especially earlier in pregnancy.

7. Red Raspberry Leaf Tea (RRLT)

Why People Use It

RRLT is traditionally used to help “tone” the uterus.

Evidence

Research is limited, but some studies suggest it may:

• Support more efficient contractions

• Shorten labor slightly

• Reduce intervention rates

Typical Use

Starting around 32–36 weeks:

• 1 cup daily initially

• Gradually increasing to 2–3 cups daily if tolerated

Important Note

RRLT is not thought to induce labor directly. It’s more commonly used as a uterine tonic.

8. Chiropractic Care (Webster Technique)

How It May Help

Prenatal chiropractic care focuses on:

• Pelvic alignment

• Reducing muscular tension

• Improving balance within the pelvis

This may help baby settle into a more optimal position for labor.

Evidence

Research is limited, but many pregnant people report:

• Improved comfort

• Less pelvic pain

• Better fetal positioning

• Easier labor progression

Important Note

Choose a chiropractor trained in prenatal care and certified in the Webster Technique when possible.

Methods with Little Evidence

These methods are generally harmless but probably won’t independently start labor:

• Spicy food

• Pineapple

• Perineal Massage

• Herbal “labor cookies”

• Bouncing alone without positioning work

That said, if something helps you relax, laugh, move, or release oxytocin, it may still indirectly help.

Methods to Use with More Caution

Castor Oil

Castor oil may stimulate contractions by irritating the intestines.

Risks

• Diarrhea

• Vomiting

• Dehydration

• Exhaustion before labor

Most Important Thing to Know

Castor oil usually only works if the cervix and body are already close to labor.

Most midwives recommend:

• Avoiding it before 40 weeks

• Only using it under guidance

Blue Cohosh & Black Cohosh

These herbs can have significant physiologic effects and are not considered benign natural remedies.

Potential concerns include:

• Fetal distress

• Abnormal fetal heart rate

• Excessively strong contractions

These should only be used under direct supervision of an experienced provider.

Optional Low-Intervention Medical Option: Membrane Sweep

A membrane sweep is performed during a cervical exam.

How It Works

A provider sweeps a finger between the membranes and cervix to stimulate prostaglandin release.

Evidence

Membrane sweeping has fairly strong evidence for:

• Reducing post-term pregnancy

• Decreasing need for formal induction

Possible Side Effects

• Cramping

• Spotting

• Irregular contractions

Many people go into labor within 24–48 hours afterward.

The Missing Piece: Relaxation & Emotional Safety

One of the most overlooked labor-induction tools is oxytocin itself.

Oxytocin flows best when people feel:

• Safe

• Supported

• Connected

• Relaxed

Helpful oxytocin boosters include:

• Massage

• Warm baths

• Dim lighting

• Laughter

• Emotional reassurance

• Physical affection

• Feeling cared for

Stress hormones and adrenaline can sometimes inhibit labor from starting.

Final Thoughts

Natural induction is not about forcing labor before baby is ready. It’s about supporting the body when labor is already close.

The most effective natural approaches usually combine:

• Movement and optimal positioning

• Cervical ripening support

• Oxytocin stimulation

• Relaxation and emotional safety

• Patience

Sometimes labor starts quickly after trying these methods. Sometimes nothing happens for days. Both are normal.

Your body is not failing if labor doesn’t begin immediately — especially before the cervix and baby are truly ready.

References

1. Al-Kuran, O. et al. (2011). The effect of late pregnancy consumption of date fruit on labor and delivery. Journal of Obstetrics and Gynaecology.

2. Simpson, M. et al. (2001). Raspberry leaf in pregnancy: its safety and efficacy in labor. Australian College of Midwives Incorporated Journal.

3. Kavanagh, J. et al. (2005). Nipple stimulation for cervical ripening and induction of labour. Cochrane Database of Systematic Reviews.

4. Smith, C.A. et al. (2008). Acupuncture to induce labor: a randomized controlled trial. BJOG: An International Journal of Obstetrics & Gynaecology.

5. Hallak, M. et al. (1993). The effect of castor oil on initiation of labor in term pregnancies. American Journal of Obstetrics and Gynecology

6. Tenore, J.L. (2003). Methods for cervical ripening and induction of labor. American Family Physician.

7. Houghton, G. et al. (2011). Perineal massage in the antenatal period: a review. MIDIRS Midwifery Digest.