Focal point - I found this worked GREAT in the middle active labor phase. (I would try to ignore the early labor or you get too tired and it can last for a long time) Really try to wait as long as you can - maybe 6 centimeters or so. For the end of active and right to transition - I found it better to do rhythmic breathing in a pattern and concentrate on the pattern. Like: pant pant blow, pant pant blow, then 3 pants then 4, then back down to 2 for the next 30 seconds or so and by then the contraction is OVER if you focus on a pattern. Or, do it in reverse so that pant blow is at the top of the contraction. That pant blow was my favorite. When transition comes and there may be multi peaks and the contractions may not completely go away - know that pushing is VERY close!! At that time, I did something I call "climbing into my head" and it is sort of like the humming you do in your head. It is like hovering above the intensity and watching it. That phase is usually VERY short - maybe only five minutes. Knowing it does not last long is good to know.

Whatever - you are going to do fine, just FINE!! And, you ARE going to have a baby in the next few days and will not be pregant forever