How to Time Contractions

Medically reviewed by: Safi Allah Khan · Written by the Momi team · Last updated 20 October 2026

This guide covers the timing method, a sample contraction timing chart, how timing changes through the stages of labor, and when to call.

How to time contractions, step by step

1. Start the clock the moment you feel the tightening begin, not when it starts to hurt, which can be a few seconds later.
2. Stop the clock when the tightening fully lets go and your belly softens.
3. Write down the start time and the length.
4. Start again at the next contraction.
5. Work out the time apart from the start of one contraction to the start of the next.
6. Repeat for at least three or four contractions, ideally over 30 to 60 minutes, before deciding what the pattern is.

You can use a pen and paper and a watch, or a timer that does the maths for you, such as our free online contraction timer.

Duration vs frequency

Term	Measured from	Typical in active labor
Duration	Start of a contraction → end of the same contraction	About 60–90 seconds (ACOG, Mayo Clinic)
Frequency	Start of a contraction → start of the next	About 2–5 minutes apart (Mayo Clinic)
Interval (rest)	End of one → start of the next	Not used for the 5-1-1 rule

The most common mistake is measuring the rest interval and calling it frequency. That makes contractions look about a minute further apart than they are.

Sample contraction timing chart

Here's how a short log might look in early-to-active labor:

Start time	End time	Duration	Time apart (start to start)
21:02	21:02:50	50 s	–
21:09	21:09:55	55 s	7 min
21:15	21:16:00	60 s	6 min
21:20	21:21:05	65 s	5 min
21:25	21:26:05	65 s	5 min

The pattern is clear: contractions are getting longer and closer together. If this continues for an hour, it would meet a 5-1-1 rule. A contraction timing graph in an app shows the same thing visually, with duration and frequency plotted over time.

Contraction timing rules: 5-1-1, 4-1-1 and the NHS

There's no single worldwide rule. Common ones are:

• 5-1-1: contractions about 5 minutes apart, lasting about 1 minute, for at least 1 hour. Widely used in the US for a first, full-term, low-risk pregnancy.
• 4-1-1 or 3-1-1: the same idea with closer contractions. Some hospitals prefer these, especially for first labors, which tend to be longer.
• NHS guidance (UK): call your midwife or maternity unit for guidance if you think you're in labour or you're having regular contractions every 5 minutes or more often.

Your provider may tell you to call earlier if you've given birth before (later labors often move faster), live far from the hospital, have group B strep, are planning a vaginal birth after a caesarean, or have a higher-risk pregnancy. Ask at your 36-week appointment exactly when they want you to call or come in.

Contraction timing through the stages of labor

Labor is usually described in stages. Timings vary a lot between people, so treat these as typical patterns, not targets.

Stage	What's happening	Typical contraction pattern
Early (latent) labor	Cervix softens, thins and starts to open	Irregular; often 5–20 minutes apart, about 30–45 seconds long; may come and go
Active labor	Cervix opens faster, from about 6 cm	Regular; about 2–5 minutes apart, 60–90 seconds long, strong enough that talking is hard
Transition	End of the first stage, near full dilation	Very close together, about 2–3 minutes apart, often up to 90 seconds
Second stage (pushing)	Cervix fully open; baby moves down	Contractions may space out slightly; strong urge to push

The NHS explains that the latent phase can last hours or sometimes days, and you'll usually be advised to stay at home during it. ACOG says labor typically lasts 12 to 18 hours for a first baby and 8 to 10 hours for later babies, though every labor is different.

Coping while you time

In early labor, the NHS suggests moving around if you feel like it, drinking fluids, having a snack, using breathing and relaxation techniques, and having a warm bath. A partner can help by rubbing your back and doing the timing for you.

Braxton Hicks or real contractions?

Not every tightening is labor. Use timing to help tell the difference:

	Braxton Hicks ("practice")	Labor contractions
Pattern	Irregular, don't get closer together	Regular, get closer over time
Effect of rest or moving	Often stop when you walk, rest or change position	Continue whatever you do
Strength	Weak, or strong then fade	Steadily stronger
Where you feel it	Usually just at the front	Often starts in the back and moves to the front

This summary follows ACOG's guidance. ACOG adds that if rest and drinking water make contractions go away, they are not true labor. Sometimes only a cervical check can tell for sure, so call if you're not sure.

When to go to the hospital or call straight away

Don't wait for a pattern if any of these happen. Call your midwife, doctor or maternity unit urgently if:

• your waters break, especially if the fluid is green, brown, bloody or smells bad
• you have vaginal bleeding (more than a small pinkish "show")
• your baby is moving less than usual
• you're less than 37 weeks pregnant and think labor might be starting
• a contraction lasts more than 2 minutes, or you have 6 or more contractions in 10 minutes
• you have constant, severe pain with no break between contractions

Call your local emergency number if you have a strong urge to push or think the baby is coming now.

It's fine to call and be told to stay home. Mayo Clinic notes that false alarms are common, so think of it as a practice run.

Time contractions with Momi

When contractions start, the last thing you want is mental arithmetic. Momi's contraction timer records the length of each contraction and the time between them in a clear log, with averages you can read out when you call your midwife. Practise with it in late pregnancy so it's familiar. Momi also keeps your kick counter, appointments and pregnancy diary in one place.

Download Momi free on the App Store or Google Play. Free with ads; optional Premium.

Related: online contraction timer · 37 weeks pregnant · pregnancy appointment schedule

Sources

• ACOG, How to Tell When Labor Begins
• NHS, Signs that labour has begun
• NHS, The stages of labour and birth
• Mayo Clinic, Signs of labor: know what to expect

Medical disclaimer: Momi and this website provide general information, not medical advice. Always talk to your doctor or midwife; in an emergency call your local emergency number.