Does hypnobirthing actually work?
While it hasn’t been scientifically proven, lots of women find hypnobirthing an effective pain relief technique. Using a mixture of self-hypnosis, breathing techniques and relaxation, it can help women to feel more calm during labour. Research into hypnosis-based interventions has found that it can reduce fear and pain and enhance a feeling of self control.
This can be especially useful if you are anxious or stressed about childbirth as using controlled breathing and visualisation can help you feel more at ease during labour. This can allow you to focus more on your body and your baby and less about what is going on around you.
When should I start practising hypnobirthing?
There’s really no set time for this so it’s totally up to you. Obviously, the more time you give yourself to learn the techniques the better - especially if you plan on doing a course - but you can start as early as say six weeks or as late as 34 weeks, or even later.
Some people struggle to learn the relaxation techniques so allowing yourself plenty of time to practise is better, but if you decide later in the pregnancy that you would like to learn about hypnobirthing you can still practise some of the exercises in time for your birth.
Can you teach yourself hypnobirthing?
Absolutely. You don’t have to go to classes to learn about hypnobirthing, there’s plenty of ways you can teach yourself at home. This includes reading books, listening to hypnosis tracks and podcasts which will all teach you the techniques you can use during childbirth.
Do you push during hypnobirthing?
Hypnobirthing uses breathing techniques to gently encourage a baby out rather than pushing. Traditionally, pushing encourages you to hold your breath, whereas hypnobirthing teaches you to trust your body to be able to give birth and use breathing techniques to gently encourage your baby out.
How do you breathe during hypnobirthing?
According to The Positive Birth Company, women should use up and down breathing techniques. Up breathing is used during the first stage of labour where the uterine muscles are drawing up and your cervix is dilating to 10cm. It is a technique which is also used for helping people with insomnia and anxiety. It requires breathing in for four and breathing out for eight. Do this four times to help you breathe through a surge (also known as a contraction) - you can practise this during pregnancy.
Down breathing is using your breath with a purpose. When you feel your muscles push down - this can feel like you need a poo - you use your breath to help. Take a quick deep breath in and then breathe out, sending your breath down your body with purpose. Do this each time you feel a surge build and it can help your baby’s head move down the vagina.
What is the best hypnobirthing book and tool to buy?
A Mumsnet favourite, the book Hypnobirthing: Practical Ways to Make Your Birth Better by Siobhan Miller is the best hypnobirthing book to buy right now. It explores hypnobirthing, common myths and provides useful information to help women prepare for all kinds of childbirth.
Using a range of techniques, including self-hypnosis and visualisation, the book can help you feel more calm and confident during labour, leading to less chance of intervention and reduced pain.
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