Hypnobirthing: What is It?
If you’re a first time parent, you may be figuring out that there’s way more that goes into having a baby than getting a crib, that baby stuff is bizarrely expensive, and that people have very intense opinions that they will share with you completely unsolicited. Yikes!
If you’re giving birth, you’re also looking for the best way to manage pain and anxiety, how to feel a sense of autonomy and control, and ways to have your birth partner be there for you so you feel safe and supported.
Everyone has told you different things that worked for them. There’s a lot of methods. You’ve heard of Hypnobirthing, but what is it?
Hypnobirthing is about practice, not swinging pendulums or magicians that make you cluck like a chicken!
What is hypnobirthing?
Hypnobirthing is a birthing technique that uses breathing, visualizations, and self-hypnosis to lower anxiety and manage pain. It aims to address and release the fear and stress that a birthing person may feel, and provides tools to utilize before, during, and after birth.
Hypnosis? Not what you think
Hypnobirthing was developed by Marie Mongan, a hypnotherapist and early proponent of natural childbirth. But despite the name, it has little to do with stereotypical ‘hypnosis’. There are no spinning spirals, pendulums, or ‘gotcha!’ moments. Hypnosis in this case refers to the literal definition, meaning to experience suggested changes in sensation, perception, thought, or behavior. At its core, Hypnobirthing is teaching strategies to change your perception of pain and your thought patterns to make birthing anxiety and pain more manageable.
Okay, so how does it work?
Hypnobirthing works by using self hypnosis techniques like visualization, meditation, and breathing. It’s not only what you learn in class, though. Hypnobirthing is one of the most homework intensive birthing classes. Meditation is a large part of the Hypnobirthing curriculum. The goal is to be able to achieve an accepting, flow state during labor– in multiple positions, with things going on around you, and while dealing with the waves of labor. This requires practice, similar to developing muscle memory. If you’re not mentally and physically familiar with your meditation and visualization techniques in a low stress, practice environment, you won’t be able to slip into those techniques effectively during labor.
Does it work?
Empirical evidence is mixed. A comprehensive review published in Clinical Psychology Review in 2011 goes over many of the studies that have shown promising results for self-hypnosis. These studies show that self-hypnosis during birth may shorten the first stage of labor and may even improve a newborn’s APGAR score. Scientifically speaking, the studies in the review article are regarded as ‘promising’ instead of ‘conclusive’ because they lack the randomized control groups that ensure they’re free of bias.
Hypnobirthing does work to lower fear and anxiety during birth, compared to how anxious or fearful the birthing person expected to feel, according to a study published in the British Journal of Obstetrics and Gynecology in 2016. The study also shows that it does not necessarily change the percentage of people that request medical intervention for pain relief during birth.
Practicing meditation across contexts is important— different places and different positions are helpful.
What’s the catch?
You get out of it what you put into it! “Hypnobirthing works on the subconscious, rather than the forward thinking mind,” says Heidi Kate, one of Brilliant Birth’s Hypnobirthing instructors. Class time is devoted to learning techniques, but also covering what to expect during labor and delivery. Practicing meditation and visualization daily outside of class is what allows them to be effective pain management tools.
Where to find classes?
Hypnobirthing International has a location-based list of all certified hypnobirthing educators. They also have more information on the hypnobirthing technique. If you’re based in the San Fransisco Bay Area, you can join us at our location in Berkeley for our monthly Hypnobirthing Classes.
