To time contractions, you need two measurements: how long each one lasts (duration) and how far apart they are (frequency). Duration is timed from the moment a contraction begins until it ends, measured in seconds. Frequency is timed from the start of one contraction to the start of the next, measured in minutes. These two numbers are what your provider or hospital will ask for when you call.
What to Track for Each Contraction
When a contraction starts, note the time. When it fades completely, note that time too. The gap between those two moments is the duration. Most early labor contractions last 30 to 40 seconds, eventually building to 60 seconds or longer as labor progresses.
For frequency, look at the start time of one contraction and the start time of the next. That entire window, including the rest period between them, is your frequency. So if one contraction starts at 2:00 and the next starts at 2:08, they’re eight minutes apart. A simple stopwatch, your phone’s clock, or a contraction-timing app all work. What matters is consistency in how you record.
You’ll also want to note how long the pattern has been going. Your provider needs three pieces of information: duration, frequency, and how many hours the pattern has held steady.
The 5-1-1 Rule
The most widely used guideline for knowing when to head to the hospital is the 5-1-1 rule: contractions coming at least every 5 minutes, each lasting at least 1 minute, and this pattern continuing for at least 1 hour. Once all three criteria are met, it’s typically time to go.
Some providers use a 4-1-1 variation for second-time parents or those who live far from the hospital, asking you to come in when contractions are four minutes apart instead of five. Confirm with your care team which version they recommend for your situation.
Why Your Contractions Might Not Follow a Clean Pattern
Early labor is often messy. Contractions may be 10 minutes apart, then 6, then 12, then 7. This is normal and doesn’t mean something is wrong. The pattern you’re watching for is a trend toward shorter gaps and longer contractions over the course of hours, not a perfect countdown.
Prodromal labor can make timing especially confusing. These contractions feel real, can come as often as every five minutes, and may last up to a minute each. But they never progress beyond that point. They don’t get closer together or stronger over time, and they can persist for hours or even days before fading. The key difference from true labor is the lack of escalation: true labor contractions keep getting longer, stronger, and closer together.
Braxton Hicks vs. True Labor Contractions
Braxton Hicks contractions are irregular, unpredictable, and don’t build in intensity over time. They’re usually felt in the front of the abdomen or in one specific area, and they often stop when you change positions, walk around, or lie down. If you can sleep through a contraction, it’s almost certainly Braxton Hicks.
True labor contractions follow a different pattern entirely. They typically start in the middle of the back and wrap around to the front of the abdomen. They come at regular intervals that gradually shorten. They keep going regardless of what position you’re in, and they get stronger with movement rather than weaker. When you’re timing contractions and notice all of these features together, you’re likely tracking real labor.
How Position Affects What You Feel
Your body position can change both the intensity and frequency of contractions. Lying flat on your back tends to produce more frequent, more painful contractions while actually slowing labor progress. Walking and changing positions have been shown to shorten labor and reduce pain. If you’re timing contractions in early labor at home, try different positions. Moving around, sitting upright, or leaning forward on a birth ball may give you more manageable contractions without disrupting the labor pattern.
This also means the numbers you record can shift depending on what you’re doing. A contraction pattern that seemed regular while you were sitting on the couch might space out when you take a shower. Track your contractions over a sustained period in a consistent state rather than drawing conclusions from a few minutes of data.
What the Numbers Mean at Each Stage
In early labor, expect contractions every 5 to 15 minutes, lasting 30 to 45 seconds. This phase can last many hours, especially for a first baby. Your cervix is gradually opening during this time, but the pace is slow.
Active labor is defined clinically as beginning around 6 centimeters of dilation. At this point, contractions typically come every 3 to 5 minutes and last 45 to 60 seconds. The standard clinical expectation is 3 to 5 contractions within any 10-minute window, each lasting 30 to 40 seconds or more. You won’t be checking your own dilation, but the shift in your contraction pattern, stronger, longer, closer, is the signal you can track from home.
By transition (the final stretch before pushing), contractions may come every 2 to 3 minutes and last 60 to 90 seconds, with very short rest periods between them. Most people are already at the hospital or birth center by this point.
Signs That Override the Timing Rules
Certain symptoms mean you should contact your provider or go to the hospital regardless of what your contraction timer says. These include vaginal bleeding that’s heavier than light spotting, fluid leaking from your vagina (which could indicate your water breaking), foul-smelling discharge, or a noticeable decrease in your baby’s movement. There’s no specific number of kicks that counts as “normal,” but a change from your baby’s usual pattern of movement is what matters. If something feels off, don’t wait for contractions to hit the 5-1-1 threshold.