Wait for the urge — laboring down lets contractions descend baby before active pushing.

Push with an exhale or low groan rather than holding your breath; this protects the pelvic floor.

Aim pressure downward and forward, as if a slow bowel movement, not into your face or chest.

Side-lying, hands-and-knees, squatting, and on a birth stool open the pelvic outlet 20–30% more than back-lying.

Change positions every 20–30 minutes if baby is not descending.

If you can't feel the urge (often after epidural), ask for laboring down and coached pushing only when baby is low.

Slow, controlled pushes near crowning reduce tearing.