Top 10 Things Dads Can Do During Labor (Hint: Snacks Are Involved)

Labor can be long, intense, emotional—and also one of the most powerful experiences you’ll share with your partner. If you’re the dad, you might wonder, “What can I actually do to help?” Spoiler alert: A lot.

Here are 10 simple but important ways you can be a rockstar birth partner:

1. Be the Keeper of Snacks

Labor can be long. Mom might not feel like eating much, but you'll definitely need fuel (and so will she in early labor). Pack easy-to-eat, high-energy snacks and drinks. Think protein bars, electrolyte drinks, fruit, trail mix, etc. Keep the stash handy, and don’t forget breath mints for close-up coaching!

2. Know the Birth Plan (and Advocate for It)

You’re the second set of ears and the voice when she needs a moment to focus inward. Know what’s important to her—whether that’s delayed cord clamping, minimal interventions, or having music playing in the room. Ask questions, keep the vibe calm, and help honor her preferences.

3. Be the Comfort Crew

Help with massage, counter-pressure, holding a hand, or just being close. Offer heat packs, cool cloths, or lip balm. Labor is work, and small comforts make a big difference. (Bonus points if you learned a few techniques during a birth class or from your doula!)

4. Be Present, Not on Your Phone

Unless you're timing contractions or texting quick updates, try to stay off your screen. This is a once-in-a-lifetime moment. Be fully there. She’ll feel your energy—and your presence will mean everything.

5. Be the Water Boy

Keep her hydrated! Offer sips of water, coconut water, or whatever her drink of choice is. Dehydration can slow labor, so this is a small but powerful job. After each contraction hold her drink in front of her and allow her to take it if she wants, or not! Towards the end of labor she may not feel like talking much.

6. Stay Calm When Things Get Intense

Birth can get raw, loud, unpredictable—and that’s all normal. Your steady energy helps her feel safe. Breathe with her. Remind her she’s strong. You don’t have to fix anything—just stay grounded.

7. Be a Gatekeeper of the Space

Help protect her peace. That might mean dimming the lights, asking people to lower their voices, or limiting visitors if she needs quiet. You’re the guardian of her birth bubble.

8. Take Breaks (Yes, You’re Allowed)

It’s okay to step out for a moment—use the bathroom, grab a bite, stretch your legs. Just tag in your doula or nurse so she’s not left alone. You’ll be more present if you’re not running on empty.

9. Cheer Her On

Words matter. “You’re doing amazing,” “I’m so proud of you,” “You’ve got this”—a few well-timed phrases can keep her going. You don’t have to be poetic. Just be real, be loving, and keep showing up.

10. Soak It All In

This is your baby’s birth day, too. Be part of it—cut the cord if you want, take a few pictures (with permission), and hold your baby skin-to-skin. You’re not just a support person—you’re a parent, and this is your moment too.

Final Thoughts

Being a supportive partner in the birth room doesn’t mean you have to know it all. It just means being present, tuned in, and loving. You’ve got this—and if you’re working with a doula (like me!), you’ve got backup too.

Want to learn more about how I support both parents through birth? Check out my services page below!