Contraction Timer: How to Track Real vs Braxton Hicks

At some point in the third trimester, you'll feel a tightening that stops you mid-sentence and wonder: is this it? Sometimes it is. Often it isn't. Learning to time contractions properly is what turns that question from a panic into a calm, informed check.

The mechanics are simpler than they seem. You need to know three things about each contraction: how far apart they are, how long each one lasts, and how strong they feel. Log a few in a row and a pattern reveals itself — real labor has a very specific escalating signature. Braxton Hicks (practice contractions) do not.

This is educational, not medical advice. Your OB, midwife or birth center gave you specific instructions for when to come in — always follow those first. We're the team behind Vyve, a private on-device AI wellness tracker for women, men and seniors, with pregnancy tools like contraction timing and kick counters built in.

What a contraction actually is

A contraction is your uterus — a large muscle — tightening rhythmically. In labor, those tightenings are the work of thinning (effacing) and opening (dilating) the cervix so your baby can be born. Each one starts subtly, builds to a peak, and eases off, like a wave.

You'll usually feel a contraction as a tightening across your belly that turns hard to the touch, often with a wrap-around ache into the lower back. It's the muscle working. Between contractions, your belly should soften completely, and you should feel relatively normal — that resting window is where you breathe, drink water, and time the pattern.

How to time contractions correctly

There are three measurements. Get them right and everything else follows.

• Frequency: the time from the start of one contraction to the start of the next. This is what people mean by "how far apart are they."
• Duration: the time from the start to the end of a single contraction. How long each one lasts.
• Intensity: how strong it feels — mild, moderate, strong, "can't talk through it." Subjective, but important.

The single most common mistake is timing "gap to gap" (end of one to start of the next) instead of "start to start." Always time from the start of one contraction to the start of the next. That's how providers will ask.

Practical process:

1. When a contraction starts, note the time (or tap "start" in a timer app).
2. When it ends, note the time (or tap "stop"). Duration = end minus start.
3. When the next contraction starts, note the time. Frequency = new start minus previous start.
4. Log intensity on a simple scale (mild / moderate / strong).
5. Repeat for at least 4 to 6 contractions before drawing conclusions — you want to see a pattern, not react to a single tightening.

Real labor vs Braxton Hicks

Braxton Hicks contractions ("practice contractions") often start in the second half of pregnancy and become more noticeable near term. They're your uterus toning up. They're not doing the work of opening the cervix, and they're usually your body's rehearsal, not the show.

The tell is pattern over time. Real labor contractions progress. Braxton Hicks do not. Give yourself an hour of timing and the difference usually becomes obvious.

If you're not sure which you're having, try the "change something" test: drink a big glass of water, empty your bladder, and lie down for 30 minutes. Braxton Hicks often quiet down. Real labor keeps going and usually intensifies.

The 5-1-1 rule explained

The 5-1-1 rule is the most common general guideline for when to head to the hospital or birth center in a first-time term pregnancy:

• 5 — contractions coming every 5 minutes (start to start)
• 1 — each lasting about 1 minute
• 1 — holding that pattern for at least 1 hour

Some practices use 4-1-1 instead (every 4 minutes) for people who live close to the hospital or have had straightforward first labors. Others advise coming in sooner for second and later babies, because subsequent labors are often faster. Your own provider's instructions always override any general rule — write them down and put them on the fridge.

Regardless of the rule, come in immediately for any of the following:

• Your water breaks, especially if the fluid isn't clear (green, brown or bloody fluid needs prompt evaluation).
• Bleeding beyond a small bloody-show streak of mucus.
• Decreased fetal movement that doesn't respond to food, drink and rest — see our kick counter guide.
• Severe, unrelenting pain between contractions (not the wave-like labor pain, but constant pain).
• Fever, vision changes, severe headache or right-upper-belly pain, which can be signs of pre-eclampsia.
• Any strong intuition that something is wrong.

Stages of labor and what to expect

Early (latent) labor. Contractions may be 5–30 minutes apart and 30–45 seconds long. Cervix effaces and dilates to about 6 cm. This stage can last many hours, especially in a first labor. Rest, hydrate, eat something light if you're allowed, and don't rush to the hospital — most people are sent home if they arrive too early.

Active labor. Contractions are typically 3–5 minutes apart, 45–60 seconds long, and clearly getting stronger. Cervix dilates from 6 cm to about 8 cm. This is when most people head in.

Transition. Short (usually 15–60 minutes) and intense. Contractions may be 2–3 minutes apart, 60–90 seconds long, right on top of each other. Cervix reaches 10 cm.

Pushing and birth. Once fully dilated, contractions push baby out — sometimes quickly, sometimes over a couple of hours.

Third stage. Delivery of the placenta, usually within 5–30 minutes after birth.

When to go to the hospital

Beyond 5-1-1 and the "come in immediately" list above, use judgment. If you live 90 minutes from the hospital, leave sooner. If it's your third baby and things are moving fast, do not wait for a perfect pattern — call and go. If you're group-B-strep positive and need antibiotics, your provider probably wants you in earlier so there's time to give them.

Take your hospital bag, your birth plan (see our birth plan checklist), and any records you've been keeping. If you have partner support, they can drive and time contractions while you focus on breathing.

Staying calm while timing

• Breathe through each contraction. Slow inhale, longer exhale. Don't hold your breath.
• Hydrate. Sip water between contractions.
• Move. Walking, rocking, or leaning forward often helps.
• Change positions. Try hands and knees, standing, side-lying.
• Let your partner time. Focus on you; they focus on the clock.
• Warm shower or bath — check with your provider first, especially if your water has broken.

Using a contraction timer app

You do not need an app to time contractions — a clock and paper work. But a good timer removes the math when you'd rather be breathing. Vyve is our on-device AI wellness tracker for women, men and seniors, and its pregnancy tools include a contraction timer alongside kick counts, a birth plan, and week-by-week check-ins.

Because the AI runs on your device, everything you log — including the emotional, private moments of early labor — stays on your phone. There's no cloud account required, nothing sold, nothing shared with ad networks. When you get to the hospital, you can hand your provider a clean summary of the pattern you've been watching.

Frequently asked questions

How do you time contractions correctly?

Time each contraction from the beginning of one to the beginning of the next — that's frequency. Time how long it lasts from start to finish — that's duration. Note how strong it feels — that's intensity. A contraction timer app or a piece of paper and a clock both work. Log a few contractions in a row to see if they're getting closer together, longer, and stronger — the three-part signature of real labor.

What is the 5-1-1 rule?

For a typical first-time labor at term, the 5-1-1 rule is a common guideline for when to head to the hospital or birth center: contractions coming every 5 minutes, each lasting about 1 minute, and holding that pattern for 1 hour. Your provider may give you slightly different instructions (some use 4-1-1) based on your history and how far you live from the hospital, so always follow their guidance.

How can I tell Braxton Hicks from real contractions?

Braxton Hicks are usually irregular, don't get closer together, don't intensify, and often ease with rest, hydration or a change of position. Real labor contractions get progressively closer together, longer, and stronger over time, keep coming regardless of what you do, and are often felt in the lower back as well as the belly. If contractions have a clear escalating pattern, that's the tell.

When should I go to the hospital in labor?

Follow your provider's specific instructions first. General guidelines for a term pregnancy include the 5-1-1 pattern, water breaking (especially with fluid that isn't clear), any bleeding beyond a small bloody show, decreased fetal movement, or contractions with severe pain, fever or vision changes. Second-time and later labors often move faster — many providers advise going in sooner.

Do I need a contraction timer app or can I use a clock?

Either works. A dedicated timer just makes the math easier — it records start times, durations and gaps automatically so you can focus on breathing through each contraction. A clock and a piece of paper get the job done too. What matters is measuring frequency (start to start), duration (start to end), and pattern over time — not which tool you use.