Definitely the 'aaah' sound. Open jaw, open cervix. In any case, it was as if the noise coming out of my mouth was like releasing the pain through sound, itms. As if I were transferring it out of my body. Hot water on my back helped, leaning up against the wall and letting the water play on my back during contractions helped.

Mostly the second time it just helped to know that soon it would be over.

Re the pain relief, I agree with the birth plan idea... and M was right there to reiterate that I didn't want any pain relief; saying that, if I'd needed there were other options (pethedine, morphine) but I have a reaction to opiates (I vomit) so they weren't for me. Gas didn't seem to do anything, tried about 2 sucks with S and got nothing, so didn't even bother with T. If you want to try TENS, I've heard it's good - my mum uses it on her back - but start practising now so you can get used to using it.

Good luck. Remember above all that you can do this.