Hypnobirthing is a birth preparation technique which teaches you how to cope with labour through the use of breathing and relaxation methods.
By practising the technique during pregnancy, the idea is that it’ll be second nature by the time your labour starts so you’ll go into a state of self-hypnosis. That, in turn, helps your body through the natural process of giving birth without you tensing up and feeling scared.
Hypnobirthing teachers say that pain is a fear response, so if you reduce the likelihood of you feeling scared during birth through relaxation and breathing techniques, you’re also likely to find birth less painful.
Central to hypnobirthing is the use of positive language. You’re encouraged to say you’re having ‘surges’ instead of ‘contractions’, and you’re ‘breathing out’ your baby rather than ‘pushing’ to help you feel more in control.
You can also use ‘affirmations’ or positive mantras to help you stay focused.
If you have a home birth or give birth in a midwife-led unit, you’re more likely to come across midwives who are familiar with hypnobirthing and have looked after other women who have used it in the past.
However, you can also use hypnobirthing if you plan to give birth on the labour ward, are induced or are transferred to hospital after labour has started. Many women also find hypnobirthing helpful during a c-section.
If you would like to use hypnobirthing during labour, make sure you mention it in , so the people looking after you are aware and can adapt the birth environment as much as possible to your preferences.
You can teach yourself, using books and videos, or attend private classes. In some areas, you can also attend NHS hypnobirthing classes.
Private classes usually start when you’re 25 to 30 weeks pregnant. These are generally in a group-based setting and consist of around 12 hours split up over five sessions. There are also other set-ups, such as one-to-one classes with an instructor or intensive one-day courses.
Between classes, and after the course has finished, you’re encouraged to practise what you have learnt with recordings or DVDs to guide you through visualisation and breathing exercises.
Teachers say that practising is very important, as the techniques should ideally come to you naturally once you go into labour.
Some women decide that just a book, CD or DVD is enough for them, without the classes, which helps to keep the cost down.
A private hypnobirthing class costs from £200 to £400. This includes the classes, DVD and book. Of course, prices vary between different areas and also depend on how many classes are included and how big the groups are.
Some hypnobirthing teachers offer concessions and others can arrange a payment plan, so it’s well worth checking with the practitioner you’ve found if they offer anything that can help with the cost.
NHS hypnobirthing classes are sometimes offered free of charge, while in other areas there is a fee attached, but it still works out cheaper than a private course.
There isn’t a central register of hypnobirthing instructors, so you may need to do some research to find an instructor in your area.
Hypnobirthing isn’t part of standard NHS care, but some trusts and hospitals do offer it as part of their antenatal education. Some NHS hospitals also have midwives trained in hypnobirthing who can support you during birth.
You can ask your midwife at one of your antenatal appointments if the unit you’re booked with offers hypnobirthing.
The best place to start is talking to people you know. Perhaps your midwife or NCT teacher knows of a hypnobirthing teacher nearby, or your friends or family members have experiences of classes and can recommend a good instructor?
You can also have a look at to find hypnobirthing teachers near you. In some areas, such as London, there are many so you’ll have a choice of several instructors to find the one that you think will work best for you.
The term hypnobirthing isn’t a trademarked term in the UK, and although all courses are based on the same principles of using hypnosis in birth, instructors can and do adapt the techniques to suit their own style.
That means that two instructors can both offer hypnobirthing, but the content can be quite different depending on who’s teaching it, which can be worth to bear in mind when you choose an instructor.
If, for example, you’ve had a previously traumatic birth or other kinds of trauma in your life, you may want to ask the instructor how they work with these themes before you sign up so you know that the class is a good fit for you.
There have been few studies into the effectiveness of hypnobirthing, but the little evidence available suggests that hypnobirthing may reduce the pain of labour and doesn’t have any negative effects for either the baby or the person giving birth.
However, it could not find any clear differences when it came to women’s satisfaction with pain relief, their sense of coping with labour or how many women went on to have a birth without interventions. It also stressed the lack of studies to draw conclusions from.
It can be good to know there’s nothing to stop you deciding you’d like to use pain relief when you’re in labour, even if your plan is to just use hypnobirthing. As it’s a completely natural method, it can be combined with other , such as opioids, gas and air and epidurals.
Yes, your birth partner can be a great help with hypnobirthing. Hypnobirthing is a technique which relies on you zoning out and focusing entirely on managing the sensations of birth, so anything which disrupts that can be unhelpful.
Your birth partner can take care of everything practical so that you can focus completely on the technique. Here are some things you may like your birth partner to be in charge of:
Your birth partner can also do the breathing and relaxation alongside you and reassure you that you’re doing well. This can work especially well if you’ve attended hypnobirthing classes and practised together before the birth.