Braxton Hicks vs true labour: how to tell the difference

Third trimester · Pregnancy · Reviewed 8 July 2026 · All articles

That sudden tightening across your bump at 34 weeks can be genuinely hard to read. Is this it? Or is your body doing a practice run? Braxton Hicks contractions are extremely common and completely normal, but they can feel convincing enough to send you rushing for your hospital bag. The reassuring news is that once you know what to look for, the two types of contraction follow very different patterns, and you can learn to tell them apart with confidence.

The quick answer

Braxton Hicks contractions are irregular, do not intensify over time, and often ease off when you change position, drink a glass of water, or soak in a warm bath. True labour contractions do the opposite: they get longer, stronger, and closer together as time goes on, regardless of what you do.

The clearest guide midwives give is the 5-1-1 rule: contractions arriving every five minutes, lasting at least one minute each, for at least one hour. When your contractions match that pattern consistently, it is time to call your midwife or labour ward. Until they do, you are most likely in the waiting phase, and that is entirely normal.

A second reliable test is whether you can talk through a contraction. If it eases when you move around or lie down, and if the gaps between contractions stay irregular, Braxton Hicks is the most likely explanation. True labour contractions demand your full attention and they keep going no matter what you try.

What Braxton Hicks contractions feel like

Braxton Hicks are the uterus practising the muscular contractions it will use during labour. They can start as early as 16 weeks, but most people do not feel them until the second half of pregnancy, and they become more noticeable in the third trimester as the uterus grows larger and more active.

The sensation is usually a tightening or hardening of the whole bump rather than pain that radiates. Your abdomen may feel very firm to the touch. The tightening typically lasts between 30 and 60 seconds and then fades. What it does not do is settle into a regular rhythm: the gaps between Braxton Hicks vary widely, sometimes 10 minutes, sometimes an hour, sometimes longer.

Several things are known to trigger them: being dehydrated, having a full bladder, baby moving vigorously, being on your feet for a long stretch, or sexual activity. If you notice a cluster of Braxton Hicks, try drinking a large glass of water, sitting down, and resting for 20 minutes. In most cases they will settle.

Although Braxton Hicks are often described as painless, some people find them uncomfortable or even quite sharp in the third trimester, particularly if the baby is pressing on a nerve at the same time. Pain alone is not a reliable way to distinguish them from true labour: the pattern is what matters.

What true labour contractions feel like

True labour contractions are rhythmic and progressive. They come in waves: building to a peak, holding briefly, and then releasing. Many people describe them as starting in the lower back and wrapping around to the front of the abdomen, similar to a strong period cramp that intensifies and then fades.

The defining quality of true labour contractions is that they do not stop. They arrive at intervals that gradually shorten, they last longer with each passing hour, and the intensity builds steadily. If you lie down, walk around, drink water, or run a bath and the contractions keep coming on schedule, you are most likely in labour.

Back pain that persists between contractions, pressure in the pelvis, and a feeling that the baby has dropped lower are all common companions to true labour. Some people also notice loose stools or an upset stomach in the hours before labour begins, which is the body clearing the way.

The 5-1-1 rule explained

The 5-1-1 rule is a practical framework for knowing when to pick up the phone to your midwife or labour ward. It means your contractions are:

Some units use the 4-1-1 rule instead, which is the same principle with four-minute gaps. Check what your specific midwifery team recommends at one of your antenatal appointments so you know in advance what they want to hear from you.

The one-hour window matters because it filters out a cluster of contractions that might come in close together and then space out again. True labour maintains and builds its pattern over time: it does not settle down after an hour, it escalates.

If you are a first-time parent, calling early is never the wrong choice. Your midwife can listen to you describe the pattern and help you decide whether to come in or wait a little longer. If you have given birth before, active labour can progress more quickly, so call sooner rather than later.

Other signs that true labour is starting

Contractions are not the only signal. Several other changes often accompany the start of true labour and are worth knowing about.

The show: As the cervix begins to dilate, the mucus plug that has been sealing it throughout pregnancy can come away. This appears as a discharge of mucus, sometimes tinged pink or streaked with blood. It can happen days before labour starts or right as contractions begin. A small show is normal; a large amount of bright red blood is not, and warrants an immediate call to your midwife.

Waters breaking: The membranes surrounding the baby can rupture as a dramatic gush or as a slow trickle that is easy to mistake for urine. Amniotic fluid is clear or very slightly pink and has no odour. If your waters break, call your midwife straight away: most units want to hear from you within an hour. Note the time, the colour of the fluid, and whether there is any odour, as your midwife will ask.

Persistent lower back ache: A deep, nagging ache in the lower back that does not ease with position changes can be a sign that labour is beginning, particularly if it arrives alongside irregular contractions and then becomes more rhythmic over time.

A surge of energy or nesting: Some people notice a sudden urge to clean, organise, or prepare the home in the 24 to 48 hours before labour starts. If you find yourself rearranging cupboards at midnight with strong lower back pain, it may be worth paying attention to both at once.

What to do while you wait

If you are in the phase of irregular contractions that have not yet settled into a true labour pattern, you do not need to sit still and anxiously watch the clock. There are practical things you can do to stay comfortable and gather useful information.

Time your contractions: Note the start time of each contraction and how long it lasts. Time from the beginning of one to the beginning of the next to get the frequency. Six to eight contractions is enough to give you a clear picture of whether the pattern is regular. Writing this down, or logging it in an app, means you have something concrete to share with your midwife when you call.

Stay hydrated: Dehydration is a known trigger for Braxton Hicks. Drink a large glass of water and see whether the contractions change. If they ease off significantly, that is a strong signal you were having Braxton Hicks rather than true labour.

Rest and change position: Lie down on your left side and notice what happens. Braxton Hicks often settle with rest; true labour contractions continue regardless. A warm bath can also relieve the discomfort of Braxton Hicks and help you gauge whether what you are feeling is real labour.

Eat something light and keep your phone charged: If labour is starting, you may not have another good opportunity to eat for several hours. A light snack and some water are sensible. Make sure your hospital bag is ready and your phone is charged so you can time contractions and call when you need to.

When to call immediately regardless of the contraction pattern

The 5-1-1 rule is a useful general guide, but there are situations where you should call your midwife or go to your labour ward straight away without waiting for the pattern to establish. These include:

Frequently asked questions

How do I know if I'm having Braxton Hicks or real contractions?

The clearest test is whether the contractions follow a pattern. Braxton Hicks are irregular: they vary in length and the gap between them, and they often stop if you change position, have a drink of water, or get into a warm bath. True labour contractions become longer, stronger, and closer together over time regardless of what you do. If you can talk through a contraction or it fades when you lie down, it is very likely Braxton Hicks.

Can Braxton Hicks contractions be painful?

Yes. Although Braxton Hicks are often described as painless tightening, some people find them uncomfortable or even painful, particularly later in the third trimester. The difference from true labour is not necessarily the level of pain but the pattern: Braxton Hicks remain irregular and do not intensify over time, while true labour contractions build steadily.

What is the 5-1-1 rule for labour?

The 5-1-1 rule is a practical guide for knowing when to call your midwife or labour ward. It means contractions are coming every five minutes, each one lasts at least one minute, and this pattern has been going on for at least one hour. At that point most care teams want to hear from you. Call sooner if your waters break, if you have any bleeding, or if the baby's movements slow.

How do I time contractions?

Start timing from the beginning of one contraction to the beginning of the next: that is the frequency. Also note how long each contraction lasts from start to finish: that is the duration. Time at least six to eight contractions to get a reliable picture of the pattern. You can use a phone timer, a contraction-timing app, or simply write the times on paper.

When should I go to hospital or call my midwife?

Call when contractions follow the 5-1-1 pattern: every five minutes, lasting one minute, for one hour. Also call immediately if your waters break (gush or trickle), if you have bright red bleeding, if the baby's movements reduce significantly, or if you feel severe and constant pain that is not coming in waves. When in doubt, call: your midwifery team would always rather hear from you.

Can Braxton Hicks turn into real labour?

Braxton Hicks do not directly turn into true labour contractions, but they do play a role in preparing the cervix and uterus in the weeks before labour begins. As you get closer to your due date you may notice them becoming more frequent. True labour is a separate process that typically starts with a gradual change in the pattern of contractions: they begin arriving more regularly, last longer, and grow in intensity even when you rest or move around.

Track contractions with confidence

Cubby lets you log contractions, note symptoms, and keep everything in one place so you can focus on what matters when labour begins.

Try Cubby free

Sources