Real vs. Braxton Hicks Contractions

How to Understand What Your Body's Saying

There comes a moment in late pregnancy — generally in the third trimester — when everything begins to feel a little more real. The nursery may be coming together, your hospital bag may be (somewhat) packed and every twinge, ache or tightening in your belly suddenly has you wondering: Is this it? Am I going into labor?

Then it happens again. A saucy squeeze that hugs your apple. Perhaps it takes your breath away for a moment, or maybe it just feels strange, like a soft pressure from the inside. Your brain goes into high gear, sifting through everything you've read and heard. Was that a Braxton Hicks contraction… or the beginning of actual labor? Should I call someone? Wait it out? Lie down?

This confusion is perfectly normal. The final weeks of pregnancy are a whirlwind of sensations — some physical, some emotional — that can leave you wondering what's at play and when. This is why knowing the difference between practice contractions and the real deal is empowering. If you understand what your body is telling you, you can respond to every moment with more calm, more clarity, more confidence. Let's talk about how Braxton Hicks differs from real labor, and how to ground yourself throughout the experience.

🌿 What Are Braxton Hicks Contractions, Exactly?

Braxton Hicks contractions are your uterus doing stretches after a long snooze. They're sometimes referred to as "false labor," but that doesn't mean they're without purpose — they're actually a sign that your body is gearing up for the big event.

Here is what you can usually hear:

• A tightening or hardening feeling in your belly (like your bump becoming a bowling ball)
• Normally begins between the 20th week and more common in third trimester
• Irregular—no set timing or pattern
• Usually mild and painless but can be painful
• Tend to get better with movement, hydration, or rest

These contractions can get stronger or more frequent as your due date approaches, especially after physical activity, intimacy or when you're dehydrated.

Visual cue: Picture a gentle wave washing up on the beach and rolling back. That's Braxton Hicks—mild, sporadic, and non-progressive.

🔥 What Real Labor Contractions Are Like

Once labor has started, your body moves into a steady cadence. True labor contractions aren't just your uterus "practicing," they're your body actively working to dilate your cervix and bring your baby earthside.

Here's how to identify them:

• Regular intervals: Contractions happen at regular intervals (every 8 minutes, for example), and the intervals get shorter over time
• Escalating intensity: They build with time and don't let up
• Longer: Each episode runs anywhere from 30 to 70 seconds
• They aren't improved by going away: Movement or hydration or rest won't relieve them
• You might feel them in your lower back, pelvis, and lower abdomen — some women feel a downward pressure, as well

Would be followed by signs like:

• Loss of your mucus plug or "bloody show"
• Water breaking
• Loose stools, or surge of nesting energy

True labor doesn't just arise and push you on the floor; it builds up in a pattern. The contractions are purposeful waves — each one slowly opening your body for birth.

Inner check-in: If you can walk and talk through the contractions, they're probably still Braxton Hicks. If they stop you in your tracks, make you hold your breath or clutch something to steady yourself — they might be the real deal.

🧘‍♀️ Not Sure? Here's How to Stay Centered

Not knowing what's happening in your body is totally understandable. Many first-time moms go through "false alarms" — and that does not mean you did anything wrong. These moments invite us to turn inward.

Try this:

• Drink a big glass of water. Braxton Hicks can be laid evocative via dehydration.
• Change positions. If you've been up, lie down, and if you've been down, walk.
• Take a warm bath or shower. If you stop having contractions, it's probably not labor.
• Time your contractions. A contraction counter app (such as Contraction Timer or Full Term) can help you identify patterns.
• Breathe with awareness. Breathe in through your nose slowly and breathe out through your mouth completely. Let each breath anchor you.

If you're not sure still, call your midwife or OB They'll never judge you for being cautious, and often a short phone call can provide peace of mind or next steps.

🌕 When To Reach Out To Your Provider

Contact your health care provider if:

• Your contractions are every 5 minutes for 1 hour and becoming stronger
• There's a leak of fluid or your water breaks
• You see more blood than spotting
• You other a significant decrease in fetal movement
• You just have this gut instinct that something's changing

Trust your intuition. You don't have to wait for the full, perfect list of symptoms before you feel justified in contacting someone.

🌱 Final Thoughts from Taryn

As your body moves toward labor, it's doing sacred and unseen work of preparing you — physically, emotionally and spiritually. Such contractions, whether Braxton Hicks or the real deal, are all part of the narrative. You're not behind, you're not missing signals and you're not doing it wrong.

You're coming into your own and understanding your body. And that's powerful.

So breathe in presence. Breathe out fear. Believe your body knows best — because it does. Over time — and plenty of patience and trust — you'll sense the transformation from "Maybe" to this is it." And when that time comes, you'll know.