How to Track Contractions — A Step-by-Step Guide for Labor

What contractions are and how they feel.

Contractions are the tightening and releasing of the uterine muscles that push your baby toward the birth canal during labor. Each contraction has a clear start, peak, and finish. The uterus tightens from the top down, then it relaxes completely before the next contraction starts.

Early labor contractions often feel like strong period cramps or lower back pressure. Some people describe contractions as a band tightening around the belly. As labor goes on, contractions usually feel stronger, last longer, and come closer together. Between contractions, you usually get a break. The uterus relaxes fully, which helps you recover before the next wave.

If you are unsure whether what you feel is real labor or Braxton Hicks contractions, timing is one of the clearest ways to tell. Real labor contractions follow a pattern that gets stronger over time and happens more often. Braxton Hicks are irregular, usually painless, and often stop with rest or a change in position.

Step-by-Step: How to Time Contractions Manually

You do not need special equipment to time contractions. Honestly, a clock or phone and a way to record each one is enough. Here is the manual process, with duration and frequency explained.

Duration vs. frequency.

Duration is how long a single contraction lasts—from when it starts to when it ends. Frequency is the time from the start of one contraction to the start of the next. Both numbers matter. Duration tells you how strong and effective each contraction is. Frequency tells you how far apart your contractions are.

Step 1: Note when the contraction starts

When you feel the tightening begin, mark the time. This is the start time for that contraction.

Step 2: Note when the contraction ends

When the tightening releases and your uterus relaxes, mark the time again. The time between the start and end is the duration of that contraction.

Step 3: Note when the next contraction starts

The time from the start of one contraction to the start of the next is the frequency. This tells you how far apart your contractions are.

Step 4: Record at least 5–6 contractions

A single contraction does not establish a pattern. You need at least five to six recorded contractions to see whether labor is progressing. Many people use a contraction timer or app to handle the math automatically.

When to Start Timing

Start timing when you notice a repeating pattern of tightening or pain in your abdomen or back that comes and goes at somewhat regular intervals. You don't need to wait until the pain is intense. Early labor contractions may be 15 to 20 minutes apart. Early labor contractions may last 30 to 45 seconds.

Tracking early helps you see if contractions are getting closer, longer, and stronger over time. If they stay irregular or fade with rest, you may be experiencing Braxton Hicks or prodromal labor. If they follow a clear pattern and progress, you are likely in early labor. Understanding the stages of labor can help you know what to expect next.

How to Tell If Contractions Are Getting Closer

Compare the frequency between several contractions. If the time from the start of one contraction to the start of the next is decreasing over five to six contractions, they are getting closer. Real labor usually goes from 15–20 minutes apart to 5 minutes or less.

Pattern recognition matters. Early labor may have contractions 10–15 minutes apart. As you get closer to active labor, contractions often come every 5–7 minutes. Then they often come every 3–5 minutes. The 5-1-1 rule is a common guideline: contractions every 5 minutes, each lasting about 1 minute, for at least 1 hour. Not everyone follows this exact pattern. But a clear trend toward closer and longer contractions usually indicates progress.

Using a Contraction Timer App vs. Manual Timing

Both methods work. Manual timing with a clock or stopwatch is free. Manual timing doesn't require an app or a special device. The downside is that when you're in pain, it's easy to miss the exact start or end of a contraction. It's also easy to mix up duration with frequency.

A contraction timer app automates the math and keeps a history. You tap when a contraction starts, and you tap again when it ends. The app calculates duration and frequency. The app may alert you when it detects active labor. The accuracy depends on your input. If you tap late, the numbers will be off. But for most people, an app reduces errors and frees you to focus on breathing and coping.

What to Do When Contractions Reach the 5-1-1 Pattern

When contractions come every 5 minutes, each lasts about 1 minute, and this pattern has continued for at least 1 hour, it is generally time to head to the hospital or call your midwife. This is the 5-1-1 rule—a guideline, not a strict rule.

Your healthcare provider may give different instructions based on your pregnancy, distance from the hospital, or medical history. Some people are told to come in earlier. Others are told to come in later. If your water breaks, you notice bleeding, contractions become unbearable, or you feel something is wrong, contact your provider immediately regardless of the pattern. See our guide on when to go to the hospital for more signs to watch for.

Common Mistakes When Tracking Contractions

Timing too few contractions is a common mistake. One or two do not establish a pattern. Record at least five to six before drawing conclusions.

Confusing duration with frequency is another. Duration is how long each contraction lasts. Frequency is how far apart contractions are. Mixing these up can lead you to make the wrong call about when to go to the hospital.

If you stop the timer too early, before the contraction fully fades, the recorded duration will look shorter than it really was. Wait until you feel your uterus relax completely before you tap "end."

Ignoring other signs is risky. A contraction timer does not replace medical judgment. If your water breaks, you notice bleeding, or something feels wrong, contact your provider regardless of what the timer shows.

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Limitations and Safety

A contraction timer is a tracking tool, not a medical device. It records your input and calculates averages. It does not detect contractions automatically, diagnose labor stages, or replace professional medical monitoring.

Contraction timing is one data point among many that healthcare providers use to assess labor. Other factors matter too. These factors include cervical dilation. These factors include fetal heart rate. These factors include membrane status. These factors include maternal history. A timer should support professional care, not replace it.

If contractions are painful but do not follow a clear pattern, if your water breaks, if you notice bleeding, or if you feel that something is wrong at any point, contact your healthcare provider immediately. Trust your body and your care team.