Hypnobirthing: techniques, benefits, classes and more

Knowledge from midwifery practice

Hypnobirthing is an approach to childbirth that aims to provide a gentle and stress-free labour experience through hypnosis techniques, relaxation and positive affirmations.

As a midwife, I have seen women benefit from hypnobirthing and gain increased confidence in their bodies and the process of giving birth.

The idea is that if the mother is relaxed, it is easier for her to engage with her body and go through the natural processes that take place during labour.

However, some women may need other methods or additional medical support. As a midwife, I would recommend finding out all you can about hypnobirthing and having open discussions with the medical team to see if this approach is suitable.

Ann-Katrin Hiller

Your midwife from Livella

For many women, having a child is a lifelong dream. Unfortunately, the expected labour pains and the fear of complications during delivery can put a damper on the pregnancy experience. The idea of a gentle and pain-free birth therefore often sounds like an unattainable dream.

That’s where hypnobirthing comes into play. Hypnobirthing is designed to enable women to experience a relaxed and positive birth through the use of special breathing techniques, visualisations and self-hypnosis.

Read on to learn more about what hypnobirthing is, how it works, what methods and techniques it involves and what types of hypnobirthing classes are available.

Table of content

What is Hypnobirthing?

What are the benefits of hypnobirthing?

What are the fundamentals of hypnobirthing?

When to start hypnobirthing?

What types of hypnobirthing classes are available?

How much do hypnobirthing classes cost?

What techniques and exercises are practised during hypnobirthing?

Hypnobirthing: the most important facts at a glance

What is hypnobirthing?

Hypnobirthing refers to a special type of birth preparation that aims to create a positive birth experience for the mother. It combines breathing techniques, relaxation, visualisation, and self-hypnosis.

So, contrary to what some might expect, the idea is not to be hypnotised by another person, but to enter into a state of deep relaxation and consciousness. In this state, it should be possible for the mother to experience a relaxed, natural birth.

The overall aim is to reduce the need for medical intervention and pain relief during labour—even though this cannot be guaranteed. In any case, hypnobirthing exercises should enable the mother to remain in control during labour and overcome possible fears she might associate with birth.

The reasoning behind this is quite simple: Fear causes the body to become tense. Tension, in turn, leads to pain because it prevents the mother’s body from going through a physiologically normal process. So by reducing fear and anxiety, tension is prevented which hence paves the way to a natural birth with as little pain as possible.

Interesting to know: The concept of hypnobirthing was first established by Marie F. Mongan, an award-winning hypnotherapist from the United States. Based on this concept, she founded the HypnoBirthing Institute in 1989, which is now represented in 46 countries worldwide. Mongan found inspiration in the work and publications of Gregory White and Grantly Dick-Read, two pioneers in the field of natural childbirth.

What are the benefits of hypnobirthing?

The aim of hypnobirthing is to help mums-to-be have a natural, self-determined and anxiety-free birth. It is therefore associated with many benefits, including:

reduction of anxiety and fear around birth
fewer medical interventions during labour
fewer surgical deliveries among mothers who give birth with hypnobirthing
reduced need for painkillers during labour
faster and more gentle birthing
positive effects on the baby

For instance, mothers who have given birth with the help of hypnobirthing report that their babies seem happier and more content and are very alert immediately after birth.

However, it should be noted that many of the benefits that are associated with hypnobirthing and the positive effects it reportedly has on the baby are based on the subjective perception of parents who have opted for this birth method.

On the other hand, there are several benefits that are statistically proven. For example, survey data from the European HypnoBirthing Society (HBGE) shows that induced labour was only necessary in 15.2% of cases when using hypnobirthing. The national average of induced births in the UK meanwhile was 34% in 2022, which is significantly higher.

What are the fundamentals of hypnobirthing?

Good preparation is crucial for successful hypnobirthing. During specialised antenatal classes, the mother (and her partner) is introduced to various techniques to help her relax and reduce anxiety.

The techniques that are acquired during antenatal hypnobirthing classes can be used by the mother as she sees fit during labour in order to create a self-determined, relaxed birth experience. Hypnobirthing classes can easily be combined with standard antenatal classes and regular birth preparation.

When to start hypnobirthing?

Many mums-to-be wonder when is the best time to start hypnobirthing. After all, learning self-hypnosis and relaxation techniques doesn’t happen overnight. Instead, you need to practise, practise, practise!

Practising hypnobirthing techniques over and over again is the only way to really internalise them so that you will be able to recall and use them during labour and birth. Also, it takes time to build up the level of trust in your own body and its abilities that is required to experience a gentle and relaxed birth.

The European Society of HypnoBirthing (HBGE) recommends practising hypnobirthing exercises regularly starting from 20 weeks pregnant. Starting from 32 weeks pregnant, the exercises should ideally be done on a daily basis. This way, parents-to-be have plenty of time to try out different techniques and find out which ones work best for them.

What types of hypnobirthing classes are available?

There are different types of hypnobirthing classes available, including group classes, private lessons and online courses. Some antenatal classes in your area might even include some hypnobirthing techniques and elements. For instance, this is the case for some courses offered by the National Childbirth Trust (NCT).

For specialised group classes or private one-on-one courses, it’s usually best to check for available classes in your area to save yourself the time and costs of a longer trip. Your midwife or other members of your antenatal team can point you in the right direction and let you know if there are any options available locally.

In any case, make sure that whoever you take the course with is a properly accredited hypnobirthing teacher.

Good to know: It’s not mandatory to bring a partner to hypnobirthing classes. But since many hypnobirthing techniques involve two people, it’s a good idea to attend the classes with your partner.

How much do hypnobirthing classes cost?

NHS hospitals in some parts of the UK have introduced free hypnobirthing classes. However, parents-to-be who choose this approach to birth will usually have to pay for the classes themselves.

The cost depends on the chosen course format. Pre-recorded online courses might already be available for less than 50 pounds. In-person classes, on the other hand, are more expensive, especially if they are one-on-one hypnobirthing programs. For specialised in-person hypnobirthing classes you can expect to pay up to 300 pounds (or even more).

Good to know: If you want to save money, you can also check for free hypnobirthing apps to start preparing for birth. Alternatively, you can check for books on hypnobirthing in your local library. There are many great resources available on the topic.

What techniques and exercises are practised during hypnobirthing?

Hypnobirthing combines breathing and relaxation techniques with self-hypnosis and visualisations (i.e. imagining pleasant and calming images). Examples of such exercises and techniques include:

using certain smells or a pleasant touch to set anchors that provide relaxation
practising and internalising positive affirmations
deep breathing techniques to better cope with labour
gentle stroking of the back to trigger goose bumps and thus release certain hormones
counting backwards while relaxing a different part of the body with each number
targeted release of oxytocin (also known as the love, cuddling and bonding hormone)

Another fundamental concept in hypnobirthing is a different conception of contractions which are often referred to as ‘waves’ to ban any negative connotations of pain.

Hypnobirthing: the most important facts at a glance

Hypnobirthing is a distinct approach to preparing for birth.
The aim is to enable the mother to reach a state of deep relaxation and strengthen her confidence in her own body by reducing fears and anxieties associated with childbirth.
This way, the future mother should be able to experience a natural, self-determined birth with less pain.
During preparation and labour, the mother’s partner plays an important role as an active supporter.
Hypnobirthing classes are available as online courses and local group or one-on-one classes.
Typical hypnobirthing techniques include deep breathing, relaxation and self-hypnosis as well as special exercises to strengthen the mother’s visualisation skills.
Getting professional support from your midwife or another member of your antenatal team can help you choose the best approach to preparing for birth. For instance, you could ask them for recommendations and information on local hypnobirthing classes during one of your antenatal appointments.