Self-help for labour and childbirth Archives

Posted on September 27, 2023November 6, 2026 by Tina G — Leave a comment

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

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Posted on August 7, 2023November 6, 2026 by Tina G — Leave a comment

Floppy Face Floppy Fanny

“Floppy face, floppy fanny” is a simple technique that may make childbirth easier and more comfortable, and may even help reduce tearing. How?

Childbirth can be physically and emotionally intense. It is natural to feel some fear, tension or discomfort. However, many birth workers believe that relaxing the face can make the birthing experience easier and more enjoyable, and may even reduce the likelihood of tearing. The idea is often credited to the American midwife Ina May Gaskin, who observed that a relaxed mouth and jaw tend to go hand in hand with a relaxed pelvic floor.

The concept is based on the connection between the muscles of the face and jaw and those of the pelvic floor, vagina and vulva. When the face is relaxed, especially around the mouth and jaw, the pelvic area tends to relax too. By consciously softening the face, the birthing person aims to create a ripple effect that helps the muscles of the birth canal relax, making it easier for the baby to pass through.

Linking facial relaxation with childbirth may sound unconventional, but many people find it makes a real difference. Combined with slow breathing, visualisation and a consciously relaxed face, it may bring more comfort, less pain and a smoother birth.

Of course, how well it works varies from person to person. Every birth is unique, and many factors affect how it unfolds. Talk to your midwife for personalised advice and support during pregnancy and birth.

So why do I say “floppy face, floppy fanny” rather than “relax your mouth and jaw”? Because it is much more memorable for expectant parents! I also use “loose lips, loose hips”.

Some breathing techniques are especially good for keeping the jaw, lips and mouth relaxed. One of the simplest and most memorable is “horse lips”: breathe out slowly through loose, relaxed lips so they flutter, just like a horse.

Online Birth Preparation Course only £35!

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Sources and further reading

Fischer MJ, Riedlinger K, Gutenbrunner C, Bernateck M. Influence of the temporomandibular joint on range of motion of the hip joint in patients with complex regional pain syndrome. J Manipulative Physiol Ther. 2009 Jun;32(5):364–71. doi: 10.1016/j.jmpt.2009.04.003. PMID: 19539119
Dr Lauren Keller: Jaw, tongue tie and pelvic floor connection
MamasteFit: Breathing, our pelvic floor, and labor
Talasz H, Kremser C, Talasz HJ, Kofler M, Rudisch A. Breathing, (S)Training and the Pelvic Floor – A Basic Concept. Healthcare (Basel). 2022 Jun 2;10(6):1035. doi: 10.3390/healthcare10061035. PMID: 35742086; PMCID: PMC9222935.
Van der Velde, J., & Everaerd, W. (2001). The relationship between involuntary pelvic floor muscle activity, muscle awareness and experienced threat in women with and without vaginismus. Behaviour Research and Therapy, 39(4), 395–408. doi:10.1016/s0005-7967(00)00007-3

Posted on July 11, 2023November 6, 2026 by Tina G — Leave a comment

5 Things to look for when choosing your childbirth education

Want to feel prepared for the birth of your baby (or babies)? Here are 5 things to look for when choosing your childbirth education.

As the birth of your baby approaches, you may have a lot of questions. What does a contraction wave feel like? How will I know when to call the midwife? What kind of breathing techniques can I use? How do I know when it is time to push?

You may also feel a mix of emotions – excitement, nervousness, stress, even anxiety. The good news is that preparing for the birth can ease your fears and build your confidence. Choosing the right childbirth course for you (and your partner) is key: it should give you practical knowledge about the physiology of birth, and tell you where to find practical and emotional support.

5 Things to look for when choosing your childbirth education

1. Does the course agree with your idea on childbirth?

Whether you’re planning a vaginal birth, caesarean birth, waterbirth, home birth or something else, make sure your chosen course supports your wishes and preferences. How you give birth is up to you.

Knowing the general philosophy of the birth course you are considering is essential. The techniques that you’ll be learning should be something that you can see yourself doing and something that you believe in. The techniques should support you to achieve the birth you are aiming for.

2. Which topics are covered during the course?

If this is your first baby, your course should cover everything you need to know about your options and what to expect. If you’ve given birth before, you may prefer a refresher course – and you may also want to prepare older siblings for the arrival of their little brother or sister. Learning about childbirth can ease anxiety and help you make informed choices, but the wrong type of course can increase anxiety, so choose your course and its leader carefully.

3. Who created the course?

Who created the childbirth preparation course? Are they a medical professional or a teacher? Are they an expert in childbirth education? Check their certifications and experience! You want the person and organisation offering your childbirth preparation course to be established and reputable. Ask them to show you proof of their qualification(s).

4. What format is the course in?

Check the format of the course. You may prefer a course which focuses on the birth only, or one that includes practical baby care. If you are interested in hypnobirthing, does the course include hypnobirthing or maybe you prefer a stand-alone hypnobirthing course.

Can partners come along too, or is the course for birthing parents only? Which format would you prefer?

5. Practical things to consider

Where and when is the course held? Are the dates, time and venue convenient for you?
What is your budget? What are your options at your budget?
For an in-person course
- is there parking available or is it easily accessible via public transport?
- Is the venue clean and spacious?
- What are the chair/seating arrangements like? Do you want/need to bring a birthing ball, cushions etc.?
- Are refreshments included?
- Accessibility of the venue (where needed)

For an online course
- are you confident in using the platform the course is being offered on?
- is it a live course or has live elements or is it fully self-paced? – for live elements: are they recorded? If not can you make all the sessions?
- Is your internet connection reliable?
- Have you got a pc or laptop to access the course on? This will make your online course a more positive experience.
- Have I got a comfortable (seating) setup where I can join the online childbirth preparation course?

What type/style of childbirth preparation course you choose is entirely up to you! Use your B.R.A.I.N. acronym when choosing the right course for you:

What are the benefits, risks (or repercussion), alternatives (for each option)? Trust your gut, your intuition. And think about how you might feel if you do nothing, i.e. you don’t choose a childbirth preparation course?

If you’d like to prepare at your own pace, my fully self-paced online childbirth preparation course includes hypnobirthing, mp3s and much, much more! You can read more about the BRAIN acronym in The BRAIN Acronym for Childbirth.

Online Birth Preparation Course only £35!

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Posted on February 6, 2023November 6, 2026 by Tina G — 1 Comment

Top 9 Childbirth 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:

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.

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

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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

Posted on January 25, 2023November 6, 2026 by Tina G — Leave a comment

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:

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?

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.

Posted on July 30, 2022November 6, 2026 by Tina G — Leave a comment

How long does labour last?

How long does labour last? What is the average length of labour and birth?

In medical terms, labour is divided into three stages:

First stage – your uterus and body are getting ready. Your cervix softens and begins to open until it is fully open (dilated). This is sometimes called the “up stage”, because the sensations pull upwards.
Second stage – this begins when you feel the urge to push. It’s sometimes called the “pushing stage” or “down stage”, because the sensations push downwards. At the end of this stage, your baby is born!
Third stage – the birth of the placenta, the final stage of labour.

So, how long does labour last? According to the NHS, a first labour lasts on average 8–12 hours, and later labours are usually much quicker (around 5 hours). However, midwives only start timing from when you are in established labour – when your cervix is around 4cm dilated. The contractions and sensations you experience before then aren’t officially counted, although birthing people usually include that time when they describe their experience. From your baby dropping (lightening) to the start of established labour can take hours, or sometimes days with a first baby. Use this time to rest when you can, stay hydrated and keep your positive energy up!

Although the NHS and other healthcare providers divide labour into three stages, it isn’t always that simple. Each stage can be broken down into smaller steps, and people who have given birth or attended births often describe many more stages. Milli Hill, for example, divides birth into 15 steps in The Positive Birth Book (affiliate link).

Here is a graphic showing a timeline of childbirth:

Posted on June 24, 2022November 6, 2026 by Tina G — Leave a comment

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…

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.

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.

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!

Posted on March 24, 2022November 6, 2026 by Tina G — 3 Comments

How does hypnobirthing work?

How does Hypnobirthing work and what is the difference between hypnobirthing and mindful hypnobirthing?

Hypnobirthing is a method that helps women and birthing people stay calm during pregnancy and childbirth.

There isn’t much research on hypnobirthing yet. However, from my own experience of giving birth to four children and supporting families since 2010, I would encourage every family to explore it.

So how does hypnobirthing work? Do you have to be a hippie?

Hypnobirthing (hypnosis for birth) works through the power of suggestion. A practitioner uses affirmations, visualisations and suggestion to help you relax your body and mind, guide your thoughts and control your breathing. They don’t need to be with you at the birth, but you will need to practise the techniques regularly to get the full benefit.

You can learn the techniques at an in-person workshop, online in a group or 1:1, through a self-paced online course, or simply by reading a book.

Benefits of Hypnobirthing

Alternative for anyone who is looking for a non-medical pain relief method
Can be used alongside medical and other pain management methods
Non-invasive
Accessible to anyone who practices
No adverse health outcomes / side-effects known
Inexpensive
The skills learnt are transferrable

Disadvantages of Hypnobirthing

Learning the techniques takes time and effort and requires practice
The language used in a hospital setting may disrupt the hypnotic state
Not provided by the NHS
Not everyone can afford a workshop or practitioner
Families [mostly first-time parents] have reported that their relaxed state was misinterpreted by medical professionals [midwives] at arrival at the hospital and seen as not ‘far along enough to stay’.
May not meet your expectations

WHAT IS HYPNOBIRTHING?

Hypnobirthing is a range of hypnosis techniques to help keep you calm and relaxed during the birth.

Why is being calm and relaxed during birth so important?

Well, it’s pretty basic. Our survival instinct makes it important!

All mammals – including humans – naturally have a fight-or-flight response to danger. When we are scared or anxious, our bodies produce stress hormones, such as adrenaline, to help us deal with the situation and act quickly if we need to. These protective hormones shut down non-essential systems like digestion, raise our blood pressure and heart rate, and divert blood away from organs such as the uterus towards our arms and legs.

Adrenaline may be a protective hormone, but it also slows labour down by inhibiting oxytocin…

Oxytocin is the hormone of love, labour and lactation. It causes the uterus to contract, but it also softens how intensely we perceive those contractions. Your natural oxytocin makes you feel better and happier, and lets your body’s own painkillers (endorphins) thrive too.

Nobody wants to give birth in an uncomfortable or unsafe environment

The way our bodies respond to our surroundings is rooted in a basic survival instinct that goes back thousands of years. Of course, we know that midwives and other healthcare professionals won’t hurt our babies, but we can still be ‘triggered’ by strangers in the room or an unfamiliar environment. These triggers can make us feel out of control, as if fear and pain might take over. Hypnobirthing techniques aim to ease your anxieties about childbirth and help you create a ‘safe place’ in your mind that you can retreat to at any time. Other techniques help you tone down unwanted sensations and thoughts.

What is Mindful Hypnobirthing?

Mindful Hypnobirthing was first introduced by Sophie Fletcher in her book Mindful Hypnobirthing. Sophie Fletcher was the first to combine Hypnosis with Mindfulness for Childbirth.

Hypnosis

Hypnosis is a deeply relaxed state of focused attention in which you are highly responsive to suggestion. You are always in control of how deep the hypnosis goes, and you will only accept suggestions or changes that you are willing to make.

Mindfulness

Mindfulness is a state of mind in which you are aware and living ‘in the moment’. You pay attention to the here and now, calmly acknowledging and accepting your feelings, thoughts and sensations.

Mindful hypnobirthing combines self-hypnosis and mindfulness techniques to help you and your birth partner have an empowered, calm and positive birth experience.

Posted on July 17, 2021November 6, 2026 by Tina G — Leave a comment

A-Z of self-help during childbirth

How can you be more comfortable during the birth of your baby or babies? Here are 26 things to try – your A–Z of self-help during childbirth! Have a look through the images, try some of the ideas at home and notice how they make you feel. Pick and choose, or write your own. Your body, your baby, your birth!

Here are my suggestions:

Aromatherapy: A strong anchor that increases relaxation and comfort, reduces anxiety and supports the birth process. Read more in Aromatherapy for Childbirth.
Breathing techniques: Focus on your out-breath and breathe deeply. Deep breathing means more oxygen for your baby. Soft, relaxed lips = a soft, relaxed pelvic floor.
Candles: LED candles and/or soft, dimmed lighting can increase your sense of privacy, comfort and safety.
Doula: Emotional and practical support, information and signposting, and support for informed choice.
Endorphins: Your body’s feel-good hormones and one of its own ways of coping with discomfort and pain.
Fan: Birth rooms are often very warm, and a fan can give you some welcome cool air. Why not add a drop of your favourite aromatherapy oil?
Gas and air: 50% oxygen and 50% nitrous oxide (laughing gas). Quick-acting, self-administered and a popular choice during childbirth – at least in the UK.
Hypnobirthing: Can improve satisfaction with the birth experience. Whether you’re planning a home or hospital birth, a vaginal or caesarean birth, hypnobirthing helps you feel in control by focusing on what you can control.
Imagination: Imagine your safe place. Imagine your baby moving down the birth canal or being born by caesarean. Imagine melting an ice cube with your breath…
Joke around: A sense of humour is highly recommended during childbirth. After all, it’s hard to be tense when you’re laughing!
Knees in, heels out: Opens up the space in your pelvis, making it easier for your baby to be born. When kneeling, bring your knees together and your heels out. In a squat, keep your knees in line with your hips and your toes pointing forward.
Loo: Empty your bladder every 45–60 minutes to make the most of the space available for your baby.
Massage: Massage can help you relax. The double hip squeeze, which gives counter-pressure, may help you feel more comfortable.
Nourishment: Have food and drinks to hand. Stay hydrated and eat when you feel like it to keep your energy up.
Oxygen: The deeper and calmer you breathe, the more oxygen reaches your baby – and your uterus. The uterus is a muscle and works more effectively when it is well oxygenated.
Pause: Sometimes you need to pause for a moment to reset your energy and refocus.
Questions: Ask about anything you don’t understand. If your healthcare provider suggests something, ask why, and ask for more information and/or alternatives.
Relax: The more relaxed you are, the easier, quicker, more comfortable and more enjoyable your birth is likely to be.
Shower: A gentle trickle or stronger stream of water over your bump can be very soothing.
TENS machine: Gives you an element of control and some distraction, and helps stimulate your body’s endorphins.
UFO: Upright, Forward and Open (pelvis) positions are beneficial for the birth process.
Vocalise: Make some noise! Deep belly sounds use your diaphragm, which can help the birth process, especially during the ‘pushing’ stage. You may sound a little like a cow… moooooo…
Waterbirth: Immersing your bump in water, such as a birth pool, is very soothing and a well-known form of pain relief during labour and birth.
X (kisses): Kisses, hugs, touch and being close to a loved one all help your body release oxytocin – the hormone of love, labour and lactation. Great for birth, breastfeeding and bonding!
You: Your body, your baby, your choices, your birth! Make informed choices for you, your family and your journey into parenthood. This is about YOU!
Zzzzz (sleep): Doze between contractions if you can – even easier if you have an epidural!