Category: Mindful Hypnobirthing

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When to do a hypnobirthing class?

When to do a hypnobirthing class

What is hypnobirthing? When should you take a hypnobirthing class? And what are the benefits?

What is hypnobirthing?

Hypnobirthing is a type of birth preparation that focuses on relaxation techniques and self-hypnosis to help you have a calmer, more comfortable birth. Some approaches, such as Mindful Hypnobirthing, also help you cope with sudden changes during pregnancy and birth. Hypnobirthing teaches you techniques to calm your body and mind in any situation, helping you feel more positive about your birth experience, however it unfolds.

When should you take a hypnobirthing class?

Many teachers recommend starting a hypnobirthing course somewhere between 20 and 30 weeks of pregnancy. This gives you time to learn the techniques and, just as importantly, to practise them regularly before the birth.

During the course you will build a toolbox of relaxation exercises, visualisations and breathing techniques. Practice is the key to getting the most out of hypnobirthing, so try to set aside a little time each day to listen to relaxation tracks, rehearse your breathing and read your affirmations. The more familiar the techniques feel, the easier they are to use when labour begins.

What are the benefits of hypnobirthing classes?

In a group class you’ll meet like-minded people who are becoming parents at a similar time. By learning relaxation and breathing techniques, hypnobirthing can help reduce anxiety, fear and tension during labour, making the experience feel more positive.

You can expect to learn deep relaxation, visualisation, affirmations and self-hypnosis. These techniques are designed to help you stay relaxed, which may make labour more comfortable. Classes are usually taught by trained hypnobirthing teachers who guide you through the process.

Hypnobirthing is useful for all kinds of birth, whether you are hoping for an unmedicated birth, planning an epidural or having a caesarean. The techniques can help you stay calm, focused and in control in any birth scenario.

If you are thinking about a hypnobirthing class, do some research to find a reputable, trained teacher in your area. Some NHS trusts offer free hypnobirthing sessions, so ask your midwife, and many independent teachers offer both in-person and online courses. Remember, hypnobirthing isn’t just about the day itself; it is about preparing mentally, emotionally and physically throughout your pregnancy for a positive birth and a calmer start to parenthood.

Online Birth Preparation Course only £35!

Please also check out my online course! No videos, just text and images to learn in your own time. Includes hypnobirthing mp3s, scripts, workbook, handouts, infographics and much more! Lots and lots of information at your fingertips! Includes:

  • hypnobirthing mp3s
  • hypnobirthing scripts
  • written information
  • infographics and other imagery
  • printable handouts
  • printable workbook/journal
Enrol now
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Birthing the placenta: What you really need to know.

Birthing the placenta

What you really need to know about birthing your placenta:

  1. What happens during the third stage (the birth of the placenta)?
  2. What are your options?
  3. What does NICE recommend?
  4. What can you do with your placenta afterwards?

What happens during the third stage?

After your baby is born, your uterus keeps contracting. Your placenta starts to detach from the inside of your uterus and is then born through the birth canal. An upright position can help your placenta come out. Nipple stimulation, skin-to-skin contact with your baby or loved ones, some aromatherapy and a calm environment all support the process too. Your midwife will monitor your blood loss and keep you and your baby warm. You may feel the urge to push once the placenta has separated and moved down into your vagina.

What are your options?

After a vaginal birth, you have two options. You can wait for your placenta to be born on its own – a “physiological third stage” – or choose a “managed (active) third stage”, where you’re given an injection to help the placenta come out more quickly and reduce the risk of heavy bleeding. (After a caesarean birth, the placenta is removed during the operation.)

What does NICE recommend?

The NICE intrapartum care guideline recommends that you’re offered a managed third stage, because it reduces the risk of heavy bleeding. If you’re at low risk and would prefer a physiological third stage, you can choose this – discuss the benefits and risks with your midwife and include your preference in your birth plan.

What can you do with your placenta afterwards?

You can leave your placenta with your midwife, who will dispose of it safely. Some parents choose to keep their placenta – to make art, a smoothie, or to have it encapsulated, for example. If you’re interested, research the topic and look for local providers; local doulas can usually recommend someone.

Online Birth Preparation Course only £35!

Please also check out my online course! No videos, just text and images to learn in your own time. Includes hypnobirthing mp3s, scripts, workbook, handouts, infographics and much more! Lots and lots of information at your fingertips! Includes:

  • hypnobirthing mp3s
  • hypnobirthing scripts
  • written information
  • infographics and other imagery
  • printable handouts
  • printable workbook/journal
Enrol now
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Free Pregnancy Checklist

You’re pregnant – congratulations! Now’s the time to get organised. This pregnancy checklist is a gentle reminder of your options, recommendations and appointments in the UK.

WhatWhen
Start taking folic acid and vitamin D supplements, as recommended by the NHSAs soon as you find out you’re pregnant (ideally before)
Register with your community midwife – ask your GP surgery how to do thisBefore 7 weeks
Booking appointment (your first appointment) with your community midwifeBetween 8 and 12 weeks
Get and sign your maternity exemption certificate (free prescriptions and NHS dental care)At your booking appointment
Ask your midwife about Healthy Start and check whether you’re eligibleAt your booking appointment
First ultrasound scan offered (dating scan)Around 12 weeks
Second ultrasound scan offered (20-week screening scan)Around 20 weeks
Book your antenatal classesBetween 12 and 22 weeks
Get your MAT B1 certificate from your community midwifeFrom 20 weeks
If you’re employed: tell your employer about your maternity leave plans in writing, including your MAT B1. If you’re unemployed or self-employed: check whether you’re eligible for Maternity AllowanceAt least 15 weeks before your due date (around 22–25 weeks)
Check whether you’re eligible for a Sure Start Maternity Grant (England, Wales and Northern Ireland)From 29 weeks
Find out about your local maternity services – can you book a visit or take a virtual tour?Around 30 weeks
Start writing your birth preferences (birth plan), including some “what if…” optionsAround 30 weeks
Start packing your birth bagsFrom 30 weeks
Practise your hypnobirthing techniques at least once a dayFrom 30 weeks
Arrange care for pets, older siblings and any other commitmentsFrom 30 weeks
Create your list of important contacts and how they’d like to be contacted, and share it with your birth partner or doulaFrom 32 weeks
Create your birth playlistFrom 34 weeks
Create your birth vision boardFrom 34 weeks
Create your birth affirmationsFrom 34 weeks

Contact your midwife or maternity unit if you:

  • think your contractions have started
  • think your waters have broken
  • have any bleeding in pregnancy
  • notice a change in your baby’s usual movements
  • want reassurance about anything in your pregnancy

Download your free printable pregnancy checklist

My-pregnancy-checklist-1Download

Online Birth Preparation Course only £35!

Please also check out my online course! No videos, just text and images to learn in your own time. Includes hypnobirthing mp3s, scripts, workbook, handouts, infographics and much more! Lots and lots of information at your fingertips! Includes:

  • hypnobirthing mp3s
  • hypnobirthing scripts
  • written information
  • infographics and other imagery
  • printable handouts
  • printable workbook/journal
Enrol now
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Can I use hypnobirthing during an induction?

Hypnobirthing during induction?

One of the questions I’ve been asked most often is: “Can I use hypnobirthing during an induction?” The answer is YES!

Hypnobirthing (or mindful hypnobirthing) is an invaluable skill during an induction. In my opinion, hypnobirthing techniques are even more important and useful during an induction than during a straightforward birth! As inductions become more and more common, more parents-to-be are wondering how best to face a change of plans.

How can hypnobirthing help during an induction?

Inductions can be challenging because your body and hormone levels often aren’t quite ‘ready’ yet. Induction usually involves closer monitoring and potentially less privacy, which can slow down your oxytocin flow. Hypnobirthing can help you and your body feel more ready, allowing oxytocin to flow more freely.

Hypnobirthing during induction

Oxytocin is the hormone of love, labour and lactation. It gives you contractions during labour, and it’s a ‘shy’ hormone that your body releases when you feel relaxed, safe and loved.

Remember! Your hypnobirthing techniques are very versatile. If you’re frightened about an induction, your fight-or-flight response may kick in, and your body may tense up and work against the process. But if you can accept what is happening, use your techniques and work with the process, it becomes a lot easier.

It’s especially important to know that, once you’ve agreed to an induction, staying as calm as possible and focusing on your breathing is likely to have a positive effect on your and your baby’s wellbeing. Decision tools such as STARR (from Mindful Hypnobirthing – affiliate link) and BRAIN will help you navigate your informed choices. Learn about your local options, and discuss them with your doula and care provider.

Affirmations can help you get ‘in the zone’ – find out how to write your own affirmations here, or download my free positive birth affirmations.

Preparing for a hypnobirthing induction

When you’ve practised your techniques and are mentally prepared to use them, you condition your body to respond positively to cues in your environment, such as music, smells (aromatherapy), touch and mental images. Practice is key! You can prepare by reading a book or two, attending a class or taking an online course. Choose a practitioner whose voice, accent and tone you like and can easily relax to.

A strong, calm birth partner can make a huge difference to an empowered birth experience, so prepare your partner too. The better they understand how hypnobirthing works, the more they can support you. You might also consider a doula, friend or family member to support you both. Read more in Teaching about induction.

Please also check out my online course! No videos, just text and images to learn in your own time. Includes hypnobirthing mp3s, scripts, workbook, handouts, infographics and much more! Lots and lots of information at your fingertips! Includes:

  • hypnobirthing mp3s
  • hypnobirthing scripts
  • written information
  • infographics and other imagery
  • printable handouts
  • printable workbook/journal
Enroll now
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Top 9 Childbirth Affirmations

positive birth affirmations

Before I share my personal top 9 childbirth affirmations, let me explain a little more about them.

What are affirmations?

Affirmations (or positive affirmations) are phrases you repeat to yourself again and again to change your mindset. You can say them out loud or in your head, or hear them as part of a session with a hypnotherapist or other therapist. Most commonly, they help you turn negative thoughts into positive ones.

Affirmations can help you feel more in control and empowered during your birth.

Research suggests self-affirmation can improve problem-solving under stress – such as during labour and birth – which supports informed decision-making. Making the right decisions for you and your birth helps you feel empowered as you birth your baby!

My top 9 affirmations for childbirth are:

Positive birth affirmations
Positive birth affirmations
Positive birth affirmations
Positive birth affirmations
Positive birth affirmations
Positive birth affirmations
Positive birth affirmations
Positive birth affirmations
Positive birth affirmations

Writing your own childbirth affirmations

Remember that our minds tend to process only the key words – words like “don’t” or “no” get lost. So rather than telling yourself “I mustn’t forget my keys”, say “I must REMEMBER my keys”. If I ask you NOT to think about pink elephants, all you can think about is… pink elephants! So when you write your birth affirmations, choose positive statements that feel true and important to you.

Now you’re all set to write your affirmations! Need inspiration? Download my free positive birth affirmations.

Please also check out my online course! No videos, just text and images to learn in your own time. Includes hypnobirthing mp3s, scripts, workbook, handouts, infographics and much more! Lots and lots of information at your fingertips! Includes:

  • hypnobirthing mp3s
  • hypnobirthing scripts
  • written information
  • infographics and other imagery
  • printable handouts
  • printable workbook/journal
Enroll now

Sources and further reading

NHS Wirral: The Hormones of Birth

NICE: https://www.nice.org.uk/guidance/ng207

PLOS ONE: Self-affirmation improves problem-solving under stress

SJIK Strada: http://www.sjik.stradapress.org/index.php/sjik/article/view/398

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Hypnosis and Mindset Iceberg

The hypnosis and mindset iceberg: the conscious mind, the subconscious mind and the critical faculty. How does all that apply to childbirth?

Let’s think about it. When you look at an iceberg, you only see its tip – most of it is hidden underwater. So how does that relate to hypnosis and your mindset for birth?

Consciously, you know that childbirth is a natural process and that most babies can be born without assistance. We know that when we relax, more oxytocin flows, helping the birth process along with strong, regular contraction waves. So why do so many expectant parents struggle to relax during birth, or even during pregnancy? Because throughout our lives we hear – and start to believe – that childbirth is painful. The media, family and friends tell us so. During pregnancy, tests, appointments, scans and precautions can reinforce the belief that birth needs intervention. You might even hear a traumatic birth story from a stranger in the supermarket queue!

Your conscious mind is the tip of the iceberg, and your subconscious mind is the hidden base. This is your hypnosis and mindset iceberg:

The hypnosis and mindset iceberg

Overcoming the iceberg

Practising self-hypnosis and mindfulness during pregnancy can help you quieten the unhelpful beliefs held in your subconscious. It helps you focus on the here and now, and make the right decisions for you before and during your birth. Remember: regular practice and reinforcement of the techniques are the key to an empowered birth experience! Find out more in How does hypnobirthing work?

Please also check out my online course! No videos, just text and images to learn in your own time. Includes hypnobirthing mp3s, scripts, workbook, handouts, infographics and much more! Lots and lots of information at your fingertips! Includes:

  • hypnobirthing mp3s
  • hypnobirthing scripts
  • written information
  • infographics and other imagery
  • printable handouts
  • printable workbook/journal
Enroll now

For perinatal educators: the iceberg is a powerful image to use in antenatal or parenting classes. Use it to explore expectant parents’ feelings, where they come from, and how the subconscious can influence decision-making, mindset and the birth, feeding and parenting experience.

Sources and further reading

All accessed on 24 January 2023. Please note that I am not affiliated with the owners of the websites above.

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Massage during labour and birth

man massaging his pregnant partner head and smiling

Massage during labour and birth: what is it, and why might it help?

Massage involves one person using touch to work on another person’s soft tissues. It’s often used to ease tense muscles and can help people relax.

Different massage techniques suit different people during labour. Some find firm, intense massage over the lower back most helpful, while others find light effleurage[1] or soothing strokes more relaxing.

You can practise massage techniques during pregnancy, which helps you relax now, too! My self-paced online childbirth preparation course includes simple techniques to try. If you’re a birth worker, my Childbirth Massage Techniques flashcards are a great way to teach them in your classes.

Massage techniques for childbirth

Research suggests several ways massage may help during childbirth:

  1. It may lower stress hormones and increase levels of serotonin[2] and dopamine[3] in the brain.
  2. Gentle, non-painful massage may flood the body with pleasant sensations, so the brain notices painful sensations less.
  3. Deep, intense massage may work through a mechanism called Diffuse Noxious Inhibitory Control: it stimulates the brain to release endorphins, the body’s own painkillers, which help you feel less pain from contractions.
Man massaging his pregnant partner's head and smiling
Head massage with a hand-held scalp massager

Things to bear in mind when using massage during labour and birth:

  1. Aromatherapy: essential oils are powerful and can interfere with contractions if used incorrectly. Before buying or using them, speak to an accredited aromatherapist and your healthcare professional, and always dilute them. Your midwife may be trained in aromatherapy and able to advise you directly.
  2. Communication: say whether the massage is helping and how it could be better – firmer, lighter and so on.
  3. Continuous touch: always keep at least one hand on the person’s body during the massage.
  4. Oils: massage can feel more soothing with an unscented oil, such as organic cold-pressed sunflower oil. Don’t use oils on broken skin.
  5. One-handed massage: if you’re using one hand, rest the other on their body so they know they have your full attention and where your other hand is.
  6. Positions: the person being massaged may be kneeling, sitting, lying on their side or standing – and the birth partner needs to be comfortable too.
  7. Previous injuries: don’t massage areas affected by previous injuries without checking with a healthcare professional first.
  8. Timing: some people like massage during contractions; others prefer it in between.

Further reading and sources:

[1] Effleurage: a form of massage using repeated, gentle circular strokes with the palm of the hand.

[2] Serotonin: a chemical messenger (neurotransmitter) that helps regulate mood.

[3] Dopamine: a chemical messenger (neurotransmitter) linked to pleasure and reward, and a precursor of adrenaline.

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Breathing techniques for childbirth

Breathing techniques for childbirth can help you stay calm during the birth and support the birth process. Being calm and relaxed can make the birth of your baby easier, quicker and more comfortable. There are many ways to help yourself, or your partner, stay calm during childbirth – breathing techniques are just one of them.

Build a positive birth experience

How can breathing techniques help the birth process?

Researchers think breathing may support the birth process as a form of pain management in a couple of ways. Focusing on your breathing may interrupt pain and discomfort signals to your brain by giving you something else, more positive, to focus on. Being aware of and focusing on your breathing may also stimulate the release of endorphins, your body’s natural pain-relieving hormones.

Breathing techniques are a useful tool to help you and your partner build a positive birth experience. There is a catch, though… to make them work well for you, you need to practise regularly. The more you practise, the more easily and effectively the techniques will work during your baby’s birth.

Top tip: practise the techniques, and your comfortable breathing pattern, together with your birth partner. When your birth partner knows your comfortable breathing pace, they can help you get back to it by counting you in and out, or by keeping eye contact and breathing at your pace with you.

Want to know more? Read How to Teach Breathing Techniques That Actually Stick and Why You Should Teach Breathing Techniques for Labour and Birth.

Breathing techniques worksheets are included in my self-paced online childbirth preparation course!

Please also check out my online course! No videos, just text and images to learn in your own time. Includes hypnobirthing mp3s, scripts, workbook, handouts, infographics and much more! Lots and lots of information at your fingertips! Includes:

  • hypnobirthing mp3s
  • hypnobirthing scripts
  • written information
  • infographics and other imagery
  • printable handouts
  • printable workbook/journal
Enroll now
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Informed decision-making for birth

Why is informed decision-making for birth so important?

Pregnancy is often a woman’s or pregnant person’s first significant experience of the healthcare system. Suddenly, you have to make all sorts of decisions for yourself, your baby and your family, and some of those choices about your care during pregnancy and birth can be difficult. You’ll be influenced by healthcare professionals, family and friends, the media, social media, books, memories and more – all claiming to know what’s best for you and your baby, and often leaving you feeling torn…

Whatever choices you’re considering, you can help yourself make informed decisions that you’ll be happy with and feel empowered by.

One acronym often used in childbirth education and hypnobirthing classes is BRAIN (sometimes BRAINS or BRIAN). It’s a simple way to gather all the information you need to make informed decisions about your own and your baby’s care:

Benefits:
What are the benefits of the treatment or procedure? Is this what is usually done? How do the usual benefits apply to your own individual care?

Risks:
Are there any risks with the treatment or procedure? How do they apply to your own individual care?

Alternatives:
What are the alternatives? Where can you get a second (or third) opinion?

Intuition:
How do you feel about what’s being offered? What does your gut tell you?

Nothing:
What would happen if you did nothing? Is it an emergency? How much time do you have to think about it? Do you need to decide now?

With this simple, memorable acronym, you can make informed decisions without having to memorise all the statistics and research. You’re likely to feel more in control and empowered, and happier with your birth experience – and that’s why informed decision-making for childbirth is so important.

Read more in my post The BRAIN Acronym for Childbirth. If you’d like to prepare at your own pace, my self-paced online childbirth preparation course includes all my antenatal mp3 recordings, the scripts and a 20-page printable workbook.

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Make some noise during childbirth

Make some noise during childbirth

Should you make some noise during childbirth or not? Which do you think is more helpful for the birth process?

The Mirror recently printed an article about a mother who shared on social media that her doctor had told her to be quiet while giving birth. She felt that was rude – which prompted me to write this post…

Make some noise during childbirth

So, should you make some noise during childbirth? Yes – make some noise!

Most women and birthing people make some noise while birthing their baby or babies, and you can use it to your advantage! Low, deep sounds from the belly can be especially helpful – and if in doubt, any noise is better than holding your breath. Here are some of the noises I’ve heard at births:

Growling or roaring – most often heard during pushing, when the birthing person summons all their strength to birth their baby.

Low grunting – deep sounds from the belly can help the birth process. They’re most often heard during the second (pushing) stage of labour. Making these deep, low sounds uses your diaphragm, which helps with pushing.

Vocalise during childbirth

Mantras, affirmations or repeated words – repeating a helpful mantra, affirmation or phrase is another great way to stay calm, strong and focused during birth, and it’s very common. You can sing them, say them out loud, say them in your head or read them. Here are some free affirmations to print, or you can make your own.

Positive birth affirmation

Screaming – unlike in the movies, screaming is actually uncommon during childbirth. If the birthing person is screaming, they are most likely panicking and need support to ground themselves, calm down and relax. A touch anchor – such as a hand on the shoulder – can be very helpful in this situation.

Were you surprised by the noises you made while giving birth, or heard at someone else’s birth? Tell us in the comments!