A Beginner’s Guide to Hypnobirthing

How to learn hypnobirthing

If you’re keen to explore hypnobirthing before the birth of your baby, then there are a number of ways to do this.

You can read about it online, in books, and there are even podcasts about it.  Or if you’d prefer to attend a class, some NCT classes offer elements of hypnobirthing. In some areas. you may also be able to access NHS run courses.

Organisations such as The Hypnobirthing Association can help you find a qualified teacher accredited by the Royal College of Midwives, so this will guarantee that a certain standard of training has been received. There are many other organisations and individuals offering hypnobirthing courses, so it’s a good idea to explore them properly to make sure the teachers are trained and experienced.

You usually can’t go wrong with personal recommendations too and your midwife will probably be aware of teachers and courses in your area with a good reputation. That, as well as recommendations from friends who have done them, is often a good starting point.

What does hypnobirthing involve?

While you can read books or information online about hypnobirthing and try to practice the breathing and visualisation methods yourself, many people find it more effective to do a class with a qualified practitioner. These can be either taught on a one-to-one basis or in a small group and are usually privately run which means you’ll probably have to pay.

You’ll be taught breathing, relaxation, and visualisation techniques which will not only build your confidence in preparation for labour but also, many believe, help to reduce the pain.  It might even help to shorten labour too.

There’s a common misconception that if you practise hypnobirthing you’ll drift through labour in a trance not really aware of what’s going on, but don’t worry, you’ll still be fully in control, it’s just a way to achieve a deeper state of relaxation and calm.

How does hypnobirthing work?

When someone is scared the body triggers a fight-or-flight hormonal reaction which can cause the body to become tense, rigid and perceive pain more acutely.  Many of us feel scared during labour and this, can of course, negatively impact the physical aspect of the labour as well as our experience of it.

The aim of hypnobirthing is to counteract the fear and encourage a calm, relaxed state which enables the labour to go more smoothly.

You’ll be taught techniques which will enable you to bring about a hypnotic state of mind, where you can focus your attention inwards and decrease peripheral awareness.

It’s a technique that relies on the power of suggestion, positive affirmations, and visualisations.

Some women use a certain piece of music to help trigger these thoughts, others use a recording of positive birth affirmations, and can be supported by physical triggers such as a certain essential oil scent (but always check with your midwife before using essential oils in pregnancy as some should be avoided).

It can be extremely empowering too because it teaches you that you have the tools you need for childbirth within yourself.

How does it feel to use hypnobirthing?

Some women religiously practise hypnobirthing techniques throughout their pregnancy, only for it to all go out the window when labour starts.

Others report it helps to make them feel less anxious and more relaxed about the labour and delivery. Best case scenario, some women say that they felt like their labour was dream-like!

As with many of these things, it varies from one person to the next and can depend on how much you’ve practised beforehand and how receptive you are to these techniques. One good thing about it is that it can be used for whatever type of delivery you have, even if you’re induced. And it can also be used with or without pain relief.

According to NICE women who choose to use hypnobirthing techniques during childbirth should be supported in this.

When can you start hypnobirthing?

It’s sometimes advised that you wait until after your 20-week scan to start hypnobirthing classes, but there’s really no specific time to start. The sooner you start the longer you’ll have to practise and get used to the techniques.

Can you use hypnobirthing after labour?

What you’ve learned about hypnobirthing won’t just benefit you during the birth of your baby, but it can also be beneficial when delivering your placenta. There is some evidence it can reduce your likelihood of postnatal depression after your baby is born and once you’ve learnt the techniques you can use them if and when you have another baby.

By Rachel Tompkins