As you approach the end of your pregnancy, the excitement of meeting your baby can be mixed with a bit of nervousness about labor and delivery. One of the most important things to understand about the birthing process is cervical dilation. Your cervix will gradually open (dilate) to allow your baby to pass through the birth canal. Understanding the stages of dilation can help you feel more prepared and aware of what’s happening to your body as you get closer to welcoming your little one.
In this blog, we’ll walk you through the stages of dilation, using relatable size comparisons to help you visualize what’s happening.
Stage 1: Early Dilation (1-2 cm)
- Size Comparison: Blueberry (1 cm) and Cherry (2 cm)
In the early stages of labor, your cervix begins to soften, thin out (efface), and slowly start to dilate. At this point, you may not even realize you’re dilating yet. Some women experience mild contractions during this phase, while others may not feel much at all. This early stage can last several hours or even days.
While it may feel like you’re just waiting for things to get going, this is the time to rest and conserve your energy. The real work is yet to come, but these small steps are an important beginning to the labor process.
Stage 2: Active Labor (3-4 cm)
- Size Comparison: Lime Slice (4 cm)
Once you reach about 3 to 4 centimeters, labor starts to become more active. Your contractions may become more regular and intense, signaling that your body is moving toward active labor. The dilation process often speeds up at this point as your body prepares for the more significant changes ahead.
This is the time when you might start feeling more noticeable contractions and need to focus on breathing and relaxation techniques. It’s also a good time to head to the hospital or birthing center if you haven’t already.
Stage 3: Transition (5-6 cm)
- Size Comparison: Cookie (6 cm)
When you’re about 5 to 6 centimeters dilated, you’re entering the transition phase, which is known for being the most intense part of labor. Contractions may come closer together, and the pressure will increase. It’s normal to feel tired, emotional, or even frustrated during this stage, but know that you’re making significant progress.
Take it one contraction at a time, and lean on your birth partner or support team for encouragement. This is often the point when moms start thinking, "I can't do this!"—but you can, and you’re almost there.
Stage 4: Nearing Full Dilation (7-8 cm)
- Size Comparison: Orange Slice (8 cm)
At 7 to 8 centimeters, you’re nearing the finish line, though this stage can still feel quite intense. Your body is working hard to open up for the final stages of delivery. At this point, you may feel pressure as your baby moves further down the birth canal, and it’s common to feel the urge to push even though you’re not fully dilated yet.
Try to stay calm and focus on your breathing. You’re in the home stretch, and your baby will be in your arms before you know it.
Stage 5: Full Dilation (10 cm)
- Size Comparison: Bagel (10 cm)
Once you’ve reached 10 centimeters—about the size of a bagel—you’re fully dilated and ready to start pushing! This is the stage where your body will naturally guide you into the pushing phase of labor. You’ll likely feel intense pressure and the urge to bear down. Your medical team will guide you through this process and help you position yourself to push effectively.
Remember, every labor is unique, and your pushing stage could last anywhere from a few minutes to a few hours. But rest assured, this is the final stage before you meet your baby.
Embracing the Process
Labor and birth are intense, but understanding the stages of dilation can help you feel more in control and prepared for what’s ahead. Every woman’s experience is different—some may dilate quickly, while others take longer, but both are completely normal. As your body works through each stage, remember that every contraction is bringing you closer to the moment you meet your little one.
Trust your body, lean on your support system, and remind yourself that you are strong and capable. You’ve got this, mama!