Pregnancy is a wonderful journey that also comes with a lot of aches and pains. And perhaps the most painful part comes at the end, during childbirth. So it’s just natural for us to look for ways to manage that pain and make the process of childbirth more bearable. Enter hypnobirthing. What is hypnobirthing and how can it make a difference?
What is Hypnobirthing?
Hypnobirthing has gained popularity in recent years, with celebrities and high-profile personalities like Jessica Alba and Kate Middleton reportedly using the technique.
But what is hypnobirthing?
Hypnobirthing techniques are based on the observations of Dr. Grantly Dick-Read, a British obstetrician. He proposed in his book Childbirth Without Fear that women give birth with less pain when they are in a calm state of mind, and had faith in their ability to deliver a child.
In an interview featured on TV3 Malaysia, Certified Hypnobirthing Child Educator Selina Chew explains:
“Hypnobirthing is a rewarding, relaxing and stress free method of birthing without the excruciating pain that many mothers experience, with little or no pain medication.”
Hypnobirthing techniques allow pregnant women to give birth without medication. Hypnobirthing teaches them how to relax and deal with the fears and anxieties they may have about giving birth.
“The reason a mother feels pain during labour is because she feels fear,” Chew says. “And when she feels fear the muscles in her uterus constrict and tense up and then it's pain. “Hypnobirthing gets the mother in a very relaxed state throughout her labor. When the mother is very relaxed her muscles in the uterus are able to open naturally for birthing.”
Birthing Deeper and Hypnobirthing breathing techniques
As to how to practice hypnobirthing, Chew further explains: “The concept that we use is very deep relaxation - they are not in a trance. They are very fully awake and conscious during the birth."
“The subconscious mind is much more powerful than our conscious mind. If mothers think that labour is stressful and painful, then that is the result that they will attract.”
To get the mothers in an altered state of consciousness, there are breathing techniques used. According to the Hypnobirthing Midwife on Youtube, one technique involves breathing deeply in and out of your nose. Inhale to the count of four and exhale to the count of seven.
The second technique involves lengthening the inhale count to seven, while maintaining the exhale count of seven.
These hypnobirthing breathing techniques are intended to help trigger the parasympathetic nervous system, which helps make you calm.
Affirmations for pregnancy and birth
One of the hypnobirthing techniques is focusing on positive words and thoughts. For example, contractions can be called “surge” or “wave” for a more positive connotation. Additionally, when the membrane “ruptures,” you can use the term “release” instead.
Affirmations may include saying the phrases, “I trust my body and believe my baby will help me. You can also keep in mind: “I am able and capable of giving birth to my baby.”
Visualization
Another technique is guided visualization, which involves you picturing a peaceful scenario like a river flowing to help your body relax.
In addition, hypnobirthing teaches:
- mindfulness
- self-hypnosis
- relaxation
If you’re still wondering how to practice hypnobirthing, just remember that the aim is to get the body and mind in a completely relaxed state. With this, birthing deeper can happen faster and with less to no pain.
Methods: Hypnobabies vs Hypnobirthing
Now that we’ve answered what is hypnobirthing, it’s time to introduce the methods.
There are two methods that involve hypnosis during the birthing. Aside from Hypnobirthing, there is also a method called Hypnobabies. So when it comes to these two, which is better?
Hypnobirthing, which is also known as the Mongan Method, is regarded as the original method between the two. There are five classes in Hypnobirthing, each lasting two and a half hours, for a total of 12 hours. You can find a lot of certified Hypnobirthing instructors worldwide.
This method believes that labor doesn’t have to involve extreme pain when the body is relaxed. In Hypnobirthing, mothers learn various relaxation and self-hypnosis techniques. These include deep breathing and guided imagery.
Meanwhile, Hypnobabies is a method based on the Painless Childbirth Program developed by Gerald Kein, a master hypnotherapist. The Hypnobabies course is a little longer. There are six classes lasting three hours each, for a total of 18 hours.
Hypnobirthing and Hypnobabies have similarities. But the latter has some specific differences. First off, it zooms in on tactics that assist with pain and does not just rely on relaxation techniques.
Hypnotic compounding or repetition, as well as medical-grade somnambulistic (sleepwalking) hypnosis techniques, are some examples of the said tactics.
In the case of hypnobabies vs hypnobirthing, which one would you choose?
When to start hypnobirthing?
According to The Hypnobirthing Midwife, you can start attending hypnobirthing classes soon after your 20-week scan. Normally, women start between their 28th to 32nd week. This gives you ample time to practice the techniques and prepare your mindset.
The answer when to start hypnobirthing still lies on you, and it is still possible to reap the benefits of the method even with just a couple or three weeks to practise.
Benefits of hypnobirthing
Knowing what is hypnobirthing, along with its benefits can help you decide if this method is for you.
According to advocates of this method, hypnobirthing helps:
- Shorten the first stage of labor. The first stage includes early and active labor. This is when the contractions lengthen, increase in intensity, and happen closer together as the cervix dilates.
Hypnobirthing intends to thwart the effects of fear and help mothers secrete the hormones endorphins and oxytocin. These help in making her relax and feel calm so labor can be easier.
- Manage pain naturally. Hypnosis may help you if you wish to have a delivery without medication. A 2016 Cochrane review found that women who use hypnobirthing techniques also used less of certain types of pain relief like opioids or nitrous oxide and oxygen.
An earlier study in 2013 found that 51 percent of the participants did not avail of pain medication. They also noted that their maximum pain level was on a 5.8 out of 10.
- Women after a traumatic birth. There is also evidence that hypnobirthing can help those who experienced trauma during childbirth, or those who have stress and anxiety surrounding and after their delivery. It can also benefit those who experience postpartum depression.
In 2020, Kate Middleton, the Duchess of Cambridge, appeared in the Happy Mum, Happy Baby podcast. She shared how hypnobirthing helped her overcome hyperemesis gravidarum, or severe morning sickness.
“I saw the power of it,” she said. “The meditation and the deep breathing and things like that, that they teach you in hypnobirthing, when I was really sick, and actually I realized that this was something I could take control of during labor.
"It was hugely powerful.”
What is Hypnobirthing: An important note
While there is a growing number of women who say they have benefitted from hypnobirthing techniques, there is no one hundred percent guarantee that you will have the same easy labor that is pain-free.
And if you decide to practice Mongan’s method or Hypnobabies, you should still prepare yourself for possible outcomes other than what you have planned.
There may be medical interventions needed. You may also need other pain relief measures that are beyond the breathing techniques and other tactics to relax your body.
The key thing to remember is that it may or may not work for you. It is best to manage your expectations now that you know what is hypnobirthing and what it involves.
Additional information from Romy Peña Cruz
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