Eh I feel you lah, masa ambil swab itu memang stress jugak! Honestly, dari apa a few of us experienced, the best thing is really to relax your pelvic floor (easier said than done, I know!), breathing in through your nose and out through your mouth helps, and jangan tahan nafas sebab that's when muscles jadi tegang. During labour itself, slow controlled pushing instead of straining hard, follow the midwife's instructions, and wet compresses on the area during pushing dapat help jugak. Tapi ni semua better discuss properly dengan your doctor or midwife so they can guide you through it macam mana positioning and technique yang best untuk situation you, they'll coach you through the actual moment so you're not guessing!