8 Hypnobirthing Techniques You Should Practice Everyday

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Heidi Woodgate

Hypnobirthing techniques can help you to have a calm birth experience and replace fear and discomfort with joy and empowerment.

8 hypnobirthing techniques you should practice everyday

In order for hypnobirthing techniques to be effective during birth, however, it’s best to practice them every day. If you do this, the techniques will become second nature, and you’ll feel confident using them in labor.

Feeling prepared when going into labor will eliminate a lot of anxiety and allow you to go into the experience with a more positive mindset. Here are 8 hypnobirthing techniques you should practice every day until the birth.

1. Embrace Your Body

One of the biggest obstacles to a positive and empowering labor is shame, awkwardness, or embarrassment about your body. Many of us are conditioned from an early age to feel embarrassed about our bodies.

However, when the time comes to give birth, the urge to hide your body will hinder your hypnobirthing efforts. Before you go into labor, build up the confidence to embrace your body.

This way, when the time comes, you won’t be distracted from using your hypnobirthing techniques by shameful or uncomfortable thoughts.

You can do this by using some of the massage techniques we will discuss in this guide. Simply getting used to looking at your body can also help.

2. Trust Your Body

More than simply feeling comfortable in your skin, you need to trust your body for hypnobirthing to be effective. If you don’t trust your body, there is more opportunity for fear and doubt to make an entrance.

Getting comfortable with your body is a great first step to trusting it. Daily practice of other techniques we’ll discuss later, such as visualization and affirmation, is also helpful.

You may want to try things like pelvic floor exercises, and other exercises that strengthen your birthing muscles (including abdominal muscles) throughout your pregnancy.

3. Hypnobirthing Breathing Technique

Breathing techniques are central to the practice of hypnobirthing. Certain breathing patterns help to activate your parasympathetic nervous system.

This basically means they help you to relax, and relaxation is key to a successful hypnobirth.

The simplest way to breathe for hypnobirthing is to start by taking a deep breath.

Make sure to breathe into your diaphragm, not your chest. You should notice your belly expand as you do this.

Once you have inhaled fully, hold it for a couple of seconds, and exhale for between 6 and 8 seconds.

It’s often said that it’s important to exhale for longer than you inhale, but the truth is that is less important than making sure your breathing is rhythmic and relaxed.

4. Self-Hypnosis Hypnobirthing Technique

The power of self-hypnosis is another central part of hypnobirthing philosophy.

There are several ways to practice self-hypnosis, but most involve listening to relaxation tracks containing calming words for birth while practicing deep breathing and relaxation techniques.

While it is helpful to guide yourself when hypnobirthing, an audio script helps the affirmations to sink into your subconscious mind. You can use the audio as a prompt and repeat the affirmations to yourself, too.

Use the breathing technique outlined above while listening to and repeating the positive words in your mind.

Make sure you are comfortable. A relaxed body combined with relaxation scripts will help with positivity and pain management.

5. Read Positive Birth Stories

Eliminating negativity from your space and mind is essential in the lead-up to labor. Successful hypnobirthing relies on positivity, self-trust, and mindfulness. Negative thoughts and emotions such as anxiety can get in the way of this.

One of the best ways to get rid of negativity is to replace it with positivity. If you have been doing lots of research during your pregnancy, you might have fallen into the trap of researching every single thing that could go wrong.

While this is understandable, because you want to be prepared, it is unhelpful if your goal is to stay relaxed. Instead of focusing on potential problems, seek out birth stories.

Fill your mind with the idea that birth is a joyful experience, and do your best to positively reframe the birthing experience.

6. Hypnobirth Massages

8 hypnobirthing techniques you should practice everyday

There are many kinds of massages you can incorporate while hypnobirthing. The hypnobirthing technique of massage can not only reduce pain but relax you, allowing you to stay calm and accept the feeling each contraction brings.

Common hypnobirthing massages include “light touch” and “counter touch”.

Light touch massage for hypnobirthing involves tracing an ‘S’ shape with the fingertips on the back of the person giving birth.

Meanwhile, for counter touch massage, the pressure should be firmer and centered on the lower back. This is usually done during a contraction (often referred to as a surge in hypnobirthing).

Perineal massage is another technique used during hypnobirthing and births in general to reduce the risk of tearing. This may, in turn, reduce stress and fear, as well as pain, during the birthing process.

7. Affirm And Visualize

Positive affirmations and visualizations are powerful tools for hypnobirthing. Studies have shown that empowering words and accompanying visualizations can help to relieve anxiety in the second stage of labor.

Since the second stage is when it’s most important to remain calm, this is essential. So, practice your positive affirmations during pregnancy, and use visualizations to make them more powerful.

Examples of helpful words you could use for hypnobirthing include “My body is strong and knows what to do”, “I am calm and in control”, or “Childbirth is a beautiful experience”.

You can find lists of birth affirmations online, and we also provide a list of affirmations in our hypnobirthing book.

So choose your favorite affirmations and practice them so that they come to mind easily during labor. You might find keeping your affirmations written down somewhere on your bedside table helpful.

This way, you can read them before you go to bed and first thing in the morning. These are the times when your brain is the most receptive to affirmations.

The bathroom mirror is another good place to leave your positive reminders, for the same reason. While saying your affirmations, visualize your positive birth experience.

What this looks like will be unique to you, and there is no right or wrong. Just make sure your visualization allows you to view birth in a comforting, joyful, and empowering light.

8. Include Your Birth Partner

If necessary, you can absolutely have a successful hypnobirth without a birth partner. Your midwife, doula, or medical team should provide you with plenty of support during the process.

However, if you have a romantic partner, friend, or family member who will be supporting you through the birth, include them as you practice these techniques.

It’s very important for you and your partner to be on the same page when it comes to hypnobirthing techniques.

If your partner knows which techniques you are planning to use, they can help to guide you through them or remind you to use them. They can also use some of the tools themselves to keep calm.

You can even practice comfort techniques with your partner. Many of these birth techniques involve physical touch (see the massage section above), so having a partner to practice with is ideal.

Final Thoughts

Hypnobirthing techniques have the power to transform your birth experience, creating a state of deep relaxation, less pain, and fewer fearful thoughts during a natural birth.

It is helpful for the birthing person to practice each hypnobirthing technique every day before the birth. All aspects of hypnobirthing become more effective with practice, from massages to using visualization to create a positive mindset.

Not only will this help you feel more prepared and in control, but hypnobirthing practices may help you to reduce stress, pain, and fear during your pregnancy.

They may even teach you how to manage these emotions and sensations in everyday life, from grocery shopping to the school run.

Frequently Asked Questions

Will Hypnobirthing Work If I Don’t Practice The Techniques?

Although it is certainly never too late to use hypnobirthing techniques at any point during pregnancy or labor, it is best to practice the techniques ahead of time.

This will help you to feel more prepared and in control, and practicing using these tools every day might even help you to manage the stress of daily life.

Do I Need To Take Hypnobirthing Classes?

Taking hypnobirthing classes can help you to get a firm grasp of the techniques discussed in this article. It’s also a great way to meet like-minded people going through a similar experience.

Both the birthing person and the partner can benefit from taking hypnobirthing classes. Hypnobirthing teachers can teach you invaluable lessons and make suggestions for your personal situation.

However, it is not necessary to take hypnobirthing classes if you want to use the hypnobirthing method during your labor. For example, we offer a downloadable hypnobirthing program.

Should I Include Hypnobirthing On My Birth Plan?

Absolutely. Everyone who will be supporting you during the birth should know you plan to use hypnobirthing tools.

If hypnobirthing is clearly integrated into your plan, those around you can remind you to use the techniques and will know to use compatible approaches when taking care of you.

For example, your chosen professional or team will be more likely to avoid unnecessary interventions and create a calm environment for you and the baby if hypnobirthing is in your plan.

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