What’s in My Doula Bag? Essentials for Comfort & Support
- Cheyenne Williamson
- Mar 6
- 4 min read
Updated: Mar 8
Ever wondered what’s inside a doula’s bag? It’s not just birth balls and good vibes—I pack intentionally to bring comfort, calm, and a little bit of magic to every birth. Here are my go-to tools and why I bring them!
Rebozo
This long, woven scarf is one of the most versatile tools in my bag! It’s amazing for belly sifting, counter-pressure, and even just providing a sense of security. Whether I’m supporting a birthing person in a squat or to gently jiggle tight muscles, the rebozo is an absolute must-have.
TENS Unit
Think of this as a tiny, wearable massage therapist. A TENS (Transcutaneous Electrical Nerve Stimulation) unit sends gentle electrical pulses that help “distract” your nervous system from pain. It’s especially helpful in early labor and can give a much-needed boost of relief before an epidural or in unmedicated births.
A Doula’s Guide to Labor Positions (My Book!)
Because sometimes, you need a visual! My book is packed with easy-to-follow labor positions that help encourage comfort and progress. Whether you’re birthing at home, hospital, or with an epidural, there are positions for every stage. I even reference it at births! You can grab a copy here.
Hand Mirror
For those powerful moments when a birthing person wants to see their progress. Some people find it incredibly motivating to watch their baby’s head as they push. Others use it to see swelling or cervix changes when laboring at home. Whatever the reason, having a mirror on hand lets the birthing person stay in tune with their body.
Homeopathy Kit
Homeopathic remedies can be helpful for nausea, energy boosts, and labor progression. I carry a small selection that are useful during labor. While they won’t replace medical interventions, they can be a nice, gentle addition to your birth toolbox.
Change of Clothes
Birth is unpredictable, and so is how long I’ll be there! A fresh outfit keeps me feeling good and ready to support for as long as I’m needed. Bonus points if it’s cozy and breathable.
LED Tea Lights
Hospital lights can be harsh. These tiny LED tea lights create a calming, cozy atmosphere, making the birth space feel more like home. Soft lighting can also help promote relaxation and oxytocin (the “love hormone” that keeps labor progressing!).
Honey Sticks + Scissors
When labor runs long, a quick sugar boost can work wonders. Honey sticks are a great way to get some energy without a big meal sitting in your stomach. The scissors? Trust me—no one wants to struggle with tearing one open mid-contraction!
Massager
Labor can bring tension to places you didn’t even know existed. A simple handheld massager can help ease tight shoulders, achy lower backs, and even tired feet.
Bluetooth Speaker
Music is a game-changer in labor! Whether it’s calming meditation tracks, hypnobirthing scripts, or an empowering playlist, sound can set the mood and help create a more comfortable environment.
Charging Cords (For Me!)
A dead phone = no backup birth notes, no texts no playlist adjustments. I always bring extra cords and batteries so I don’t run out of battery at the worst moment.
Birthing Comb
This may look simple, but it’s actually based on the gate control theory of pain—which says your brain can only process so much sensation at once. Squeezing a comb in your hand during a contraction sends signals to your brain that compete with pain signals, helping to reduce how intense contractions feel. It’s a small but mighty tool!
Stroller Fan
Labor is hot—literally. Whether it’s hormones, movement, or just the intensity of the moment, overheating is common. This little fan is great for cooling down a laboring person or even myself after hours of physical support. It’s especially handy because it can wrap around a hospital bed railing, keeping hands free.
Affirmation Cards
Birth is as much mental as it is physical. Simple, powerful reminders like “My body was made for this” or “Each wave brings me closer to my baby” can make a huge difference in how someone feels during labor.
Labor Grip
Kind of like a stress ball, but designed for labor! Squeezing something during contractions can help redirect focus and provide a physical outlet for intensity.
Peppermint Oil
This little bottle does a lot! It can help with nausea, relieve headaches, and provide a refreshing energy boost during long labors. I’ve even used it to clear stuffy noses when a hospital room feels stale.
ID Card
Not required, but it makes me look more professional! Some hospitals like to know exactly who’s in the room, and having an ID (I got mine from Zazzle) helps smooth the check-in process. Plus, it helps me look official when navigating the halls at 2 AM.
Snacks & Mints
Supporting birth is hungry work, and I never know how long I’ll be there. Quick, easy snacks keep me fueled so I can stay focused. Mints are great too—because no one wants to smell my coffee breath during a deep, grounding breath exercise.
Final Thoughts
Everything in my bag has a purpose—to bring comfort, energy, and a sense of calm to the birth space. Whether it’s a practical tool or a small touch that makes labor feel less clinical, I’m always prepared.
Want to know how these tools can support your birth? Let’s chat! And if you’re looking for a guide on labor positions, you can grab my book here.
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