What Is Hypnobirthing and How Is It Done?

Giving birth is an event. A big one.

Some people opt for laboring and delivering with as little discomfort as possible. Others plan to embrace the process without any medical interventions.

Either route is perfectly OK — as long as both the birthing person and baby are healthy.

As you consider your birth plan, it can be helpful to know your options and prepare ahead of time. Talk with your healthcare provider, take birthing classes and read up on things like the stages of labor, birthing positions and pain relief during labor — both medicinal and not.

And as you do your research, you may stumble on people talking about hypnobirthing. Or maybe see it listed as a class offered at your hospital or birth center.

And you might start to wonder, Is hypnobirthing the right route for my birth?

We talked with certified nurse midwife Tamara Noy, MSN, CNM, about what hypnobirthing is to help you decide if it’s a good option for you.

What is hypnobirthing?

Hypnobirthing is an approach to birth by way of self-hypnosis. The idea behind it is that the techniques used, like breathing and visualizations, can help people who are giving birth manage the discomforts of labor and delivery. And this will, in theory, help create a more positive birth experience.

“People use hypnobirthing to help alter their state of mind during birth,” Noy explains. “They go into a kind of deeper state of mind, like a trance, that can help them to cope with the discomforts of labor.”

Hypnobirthing is both philosophy and a collection of techniques.

The theory of hypnobirthing is that birth should be approached as a normal part of life, not a medical event. Hypnobirthing philosophy encourages overcoming fears about birth and building confidence in your ability to bring baby into the world without medical interventions.

Hypnobirthing is also about changing your preconceived notions about what giving birth is like. In hypnobirthing literature, you’ll see words like “surges” instead of “contractions.” Or people will say they “feel a change in their comfort level” rather than say they’re “in pain.”

Hypnobirthing techniques

Hypnobirthing teaches a variety of techniques that proponents say help encourage a quicker, less painful birth without the use of medications, like an epidural or medicinal pain relievers.

Among the techniques are:

1. Guided imagery.
2. Breathwork.
3. Affirmations.
4. Soothing music or sounds like singing bowls or white noise.

And while those practices are standard fare calming techniques, hypnobirthing relaxation measures go more in-depth.

“People who are practicing hypnobirthing engage deeply in relaxing practices that go beyond your basic calming breaths and mantras,” Noy shares. “When I enter a patient’s room who’s using hypnobirthing techniques, they might use eye masks and headphones to keep outside stimuli to an absolute minimum so as not to break their concentration. They may not want to be touched or talked to, so as not to take them out of their state of mind.”

Benefits of hypnobirthing

The idea of hypnobirthing is grounded in some scientifically valid understandings. But the practice itself hasn’t been subjected to rigorous scientific research.

Hypnobirthing proponents say the practice can lead to benefits like:

• Fewer medical interventions.
• Lower rates of birth by cesarean section (C-section).
• Less painful labor.
• Shorter labor.
• Greater satisfaction with the birth experience.

A 2021 review of scientific literature says that there are few well-designed studies that conclude that self-hypnosis during labor offers these benefits or others. But the researchers also say that more high-quality trials are needed.

It’s well-accepted that relaxation techniques, like deep breathing and guided imagery, can help calm your sympathetic nervous system (aka, your fight-or-flight mode). That can help you to feel more relaxed and lessen your perception of pain.

But it isn’t well understood whether relaxation to the point of hypnosis is more beneficial than more traditional relaxation practices.

“I always tell people that no matter your plans, you’re going to want to be prepared with some coping mechanisms during labor,” Noy advises. “Even if you’re planning to get an epidural or a C-section, you will probably experience some contraction discomfort. It can help to practice calming techniques and have strategies to help you stay focused to get through it.”

Hypnobirthing classes

Hypnobirthing is a commitment. It involves dedicated coursework with most courses costing several hundred dollars. Classes can be found in hospitals, childbirth centers or with birthing doulas. If you’re interested in a hypnobirthing class in your area, your healthcare provider, like your OB/Gyn or a nurse midwife, can help you find one.

Most people who choose hypnobirthing start learning the methods and philosophy early on in pregnancy.

“You can teach yourself how to be calmer by watching some videos and reading things online, easy enough,” Noy shares. “But the coursework involved in hypnobirthing is extensive. And it’s not covered by most insurances.”

Is hypnobirthing for you?

Whether hypnobirthing is right for you depends mostly on your goals and your level of commitment to the program.

“I always encourage people to take some kind of childbirth preparation class. But things like hypnobirthing are a dedicated subset of your traditional labor prep education. It’s not an absolute must,” Noy clarifies. “If it’s something you want, then go for it. But if not, there are other options to help you be prepared.”

And even if you plan to give birth using hypnobirthing techniques, know that the plans can always change.

“You can be doing absolutely everything according to the education of hypnobirthing. But sometimes, you may still need an epidural or need to have a c-section, and that’s OK,” Noy stresses.

“You can change your mind. Things can change during labor. You’re not going to be locked into hypnobirthing or be denied medical care or medical pain relief if you need or want it.”