Hypnobirthing: where to start

Hypnobirthing is the term used to describe a range of techniques including breathing, relaxation and visualisation. The aim is to reframe pregnancy, labour and birth as a challenging but positive experience, rather than one to be afraid of (Catsaros & Wendland, 2020).  

Medical professionals should support the pregnant woman or person’s choice to use any coping strategy they wish, including hypnobirthing (NICE, 2023).  

How does it work?  

Self-help measures such as hypnobirthing use information and practices to change the perception of the experience. For example:  

• Using breathing and visualisation to reduce anxious anticipation, such as a planned caesarean birth
• Recognising that the sensations of contractions during labour are usually a sign that the muscles are working hard
• Using breathing to keep those muscles oxygenated, and to remain calm  
• Using tools of visualisation or verbalisation to focus on the hard work of labour or surgery leading to a good outcome 

Benefits of hypnobirthing

Hypnobirthing can be used in any location, including at home or while out and about. It can be helpful while waiting for an antenatal appointment or a caesarean birth. It can also be used alongside any pharmacological pain relief methods.

Self-hypnosis remains a useful tool after the birth, while recovering and coping with the early days of parenting.

There are no side effects of hypnobirthing.

Studies have found hypnobirthing can (Catsaros et al, 2020; Finlayson et al, 2015; Madden et al, 2016; Mubarokah et al, 2020):

• positively impact the experience of pregnancy and childbirth
• increase a woman or birthing person’s confidence in their capacity to cope
• help them adjust to an unfamiliar environment during birth  
• help them feel in control of the situation
• lessen fear, stress and anxiety, meaning they feel calm during vaginal or caesarean birth
• shorten labour
• be personalised to meet the individual’s preferences  
• reframe the process from being feared to seen as a step to getting closer to the baby

As well as the benefits during labour, research has also found that after the birth it can help with (Catsaros & Wendland, 2023):

• more confidence in the woman or birthing person's ability to look after their baby
• a better relationship with the baby
• increased life satisfaction
• lower levels of depression 

Any drawbacks?

Practising breathing and relaxation techniques like hypnobirthing can be very effective. For example, during a physiological labour, this can mean medical professionals underestimate labour progress and send the labouring woman or person home (Catsaros & Wendland, 2020). So, it’s helpful to make midwives or doctors aware when practicing hypnobirthing.

Sometimes, parents are disappointed that they still experience pain during labour.

What are the ways to learn hypnobirthing?

Parents can use a book or audio recordings to teach themselves the techniques of self-hypnosis to practice and use in labour. It can be beneficial to use these alongside the support of a practitioner. 

Some antenatal classes, like our NCT Antenatal courses, include techniques used in hypnobirthing, or parents can attend a dedicated hypnobirthing course. Some practitioners offer 1-2-1 sessions. Ask about the practitioner’s qualifications and experience teaching hypnobirthing.

Some hypnobirthing practitioners support the pregnant woman or person and their partner at the birth. Others provide recordings to listen to during labour (Madden et al, 2016). 

Parents and their birth partners attending an NCT Antenatal course have the option to access a comprehensive digital hypnobirthing series via ParentHub, whichever type of birth they are planning. 

How long does it take to learn?

Practice increases the effectiveness of hypnobirthing. So, it’s best to start some weeks before the end of pregnancy to allow time to find and practice what works for you (Catsaros & Wendland, 2023).  

In this NHS video, parents discuss their experiences of hypnobirthing.  

Will hypnobirthing mean I don’t need pain relief?

Hypnobirthing doesn’t mean you won’t want other forms of pharmacological pain relief or that unexpected events won’t happen (NHS Start for Life, no date). It can also be used alongside other pain relief, however labour and birth unfolds.

The experience of pain is our brain’s response to three different kinds of stimulus to the central nervous system (De Benedittis, 2021):  

• Sensory – what we feel  
• Affective – how we translate that into a ‘good’ or ‘unpleasant’ feeling  
• Cognitive – what we understand or believe about that feeling.  

Studies show that pregnant women or people who used hypnobirthing reported a lower intensity of pain and used less pain relief. They also had shorter labours (Wang et al, 2024).

Research shows no difference in whether women and birthing people used an epidural (Gueguen et al, 2021; Wang et al, 2024).

Hypnobirthing doesn’t make a difference to whether the pregnant woman or person has a vaginal or caesarean birth (Madden et al, 2016; Wang et al, 2024).

However, practising hypnobirthing was found to contribute to a more positive birth experience (Gueguen et al, 2022). 

Is it right for me?

Practising self-hypnosis is not associated with any risks for mother or baby (Gueguen et al, 2021). So it’s something that can be explored to see if it feels comfortable.

Some people might be concerned that pregnant women or people practising hypnobirthing won’t be aware of what is going on. However, hypnosis is simply a state of conscious awareness, like daydreaming (Madden et al, 2016). Those using it say they feel more in control, not less (Catsaros & Wendland, 2023). 

Father, co-parent and birth partner involvement

As well as support from health professionals, having a partner or doula who supports hypnobirthing is very helpful. This support allows women and birthing people to get the most benefit from it (Gueguen et al, 2021).

Hypnobirthing might also help the father or co-parent with their own fears and anxieties about the birth (Catsaros & Wendland, 2020).