For many women, fear and anxiety can be a difficult and even debilitating part of their pregnancies, but hypnobirthing techniques may be able to help.1 Hypnobirthing is the use of deep breathing, meditation and visualization techniques to reduce pain and anxiety during childbirth.2 Learn more about how hypnobirthing works, ways in which it can be effective, and specific hypnobirthing techniques you can try as a start.
How Does Hypnobirthing Work?
Hypnosis is a state of focused concentration in which a person deeply relaxes their body and becomes less aware of their surroundings.3 In this state, they may be particularly susceptible to suggestion, making it an excellent opportunity to seed positive thinking and release fears.4 Hypnobirthing is built on the principle that mothers-to-be can use self-hypnosis to enter a suggestive, relaxed state in which they may release anxiety and fears around childbirth and establish a more positive view and expectation.5 The founder of this technique, Marie Mongan, believed that “every woman has within her the power to call upon her natural maternal instinct to birth her babies in joy and comfort”.
When we feel fear, the body produces adrenaline, which inhibits oxytocin. Oxytocin is a hormone that is important for stimulating contractions during childbirth. Fear can also increase a person’s experience of pain.6 Hypnobirthing techniques use the theory that reducing fear will reduce perceived pain and also help labour progress by allowing the body’s natural hormones to flow.5
What Are the Effects of Hypnobirthing?
Hypnobirthing practices can have many positive effects. For women who began hypnobirthing in their first trimester, small studies have shown a reduction in pain during labour and less pain relief medication during labour.3
Hypnobirthing practices may have many positive effects. For women who received four hypnobirthing sessions during pregnancy, a small study showed they had a reduction in fear of childbirth, less pain during labour, decreased intervention rates and higher rates of vaginal delivery.1
Hypnosis is a non-pharmacologic approach to pain with no known harms, that may help reduce pain and fear in labour while also helping delivery progress more quickly and improving birth satisfaction rates.1
Hypnobirthing Techniques
Hypnobirthing employs a wide range and combination of techniques, including self-hypnosis, visualization, breathing patterns, self-talk and self-massage.5 Here are two common hypnobirthing techniques to try as a start:
Up and Down Visualizations
This technique aligns mind and body by using visualizations to encourage the natural contracting, or “up,” movements and releasing, or “down,” movements during labour.7 During the first stage of labour, while the uterine muscles are drawing upward, visualize something pleasantly floating up, like bubbles or flower petals on a breeze.1 During the second stage of labour, when the cervix is ready for birth, visualize something flowing easily downward or opening, like a waterfall or blooming flower.7 You can practice these visualizations regularly in preparation for labour.
Grounding Partner
If hypnobirthing techniques can be effectively practiced with a birthing partner before labour, the partner’s presence or touch can automatically serve to ground the mother and help her relax during labour.7 Try practicing relaxation techniques with your partner close by. These could be breathing patterns that relax the body or mantras that establish positive thought patterns. Doing these techniques with your partner before labour may help increase their effectiveness and the calming effect of your partner’s presence while giving birth.7
Do I Need a Hypnobirthing Class or Coach?
If you want to practice hypnobirthing, you can do so on your own, with a partner, as part of a hypnobirthing class and/or with the guidance of a professional one-on-one. Hypnotherapy isn’t a licensed practice in Canada, so it’s best to do your homework to find an instructor or coach who you feel is well qualified. Many doctors, midwives, therapists, psychiatrists and other medical professionals are trained in hypnotherapy.
Hypnobirthing can be a great way to reduce fear and anxiety while consciously linking mind and body in the natural work of childbirth. These techniques may enhance pregnancy, labour and postpartum experience. From prepping your hospital bag checklist to self-care once your little one arrives, see all of the resources at Enfamil A+ Canada for more support on your pregnancy journey.
- https://pubmed.ncbi.nlm.nih.gov/35083920/
- https://dictionary.cambridge.org/dictionary/english/hypnobirthing
- https://www.healthlinkbc.ca/health-topics/hypnosis
- https://pubmed.ncbi.nlm.nih.gov/2029168
- Hypnobirthing: The Mongan Method 4th Edition published 2015 by Marie Mongan
- https://pubmed.ncbi.nlm.nih.gov/18486557/
- https://pubmed.ncbi.nlm.nih.gov/23914611/