A Guide to HypnoBirthing and Its Techniques

Want to have a truly empowered labor and delivery, where you focus on progress over pain and have a calm and connected experience? Some moms find that having a HypnoBirth helps get them closer to this goal. No, this doesn’t mean someone will put you into a trance or that you’ll lose control of your mind and body. Rather, with HypnoBirthing, you’ll take the reins to get yourself relaxed and ready for baby’s arrival.

There are plenty of moms who swear by HypnoBirthing. “I had my first child unmedicated thanks to the HypnoBirthing technique,” shares Stephanie Pappas, a mom and therapist in California. “Through HypnoBirthing, I was able to go inward to cope with and manage my labor, which looked like dimmed lights, calm music, very little to no talking and empowering affirmations and care from my partner.” Pappas says she felt "empowered and safe” during her birthing experience.

But exactly what is HypnoBirthing—and what are the potential benefits and drawbacks? HypnoBirthing techniques draw heavily on skills such as meditation, visualization and deep relaxation, which can help you feel more prepared and peaceful when it’s time to give birth. Ready to learn more? Read on to get the lowdown.

Key Takeaways

• HypnoBirthing is a set of childbirth techniques designed to help women deal with the pain of labor and delivery.
• Key HypnoBirthing techniques include self-hypnosis, breathing and deep relaxation and visualization and affirmations.
• HypnoBirth benefits include fewer interventions, but since labor and delivery doesn’t always go according to plan, it’s important to be flexible.

What is HypnoBirthing?

Although many educators and companies now teach childbirth techniques inspired by hypnosis, the term “HypnoBirthing” was originally coined by HypnoBirthing Institute, a trademarked childbirth education program based on the philosophy of its founder, the late Marie “Mickey” Mongan. Mongan’s four children were born in the 1950s and 1960s, when unmedicated births were far from the norm. Inspired by her own experience—and her desire to give birth without intervention—she became a hypnotherapist and started developing the HypnoBirthing program.

Today, there are certified HypnoBirthing instructors in 46 countries worldwide, and its principles have become popular with celebrities like Kate Middleton, who spoke positively of her experiences using HypnoBirthing techniques for each of her three deliveries.

The core belief of HypnoBirthing is that when your body and mind are fully relaxed, you’re better equipped to deal with the pain associated with childbirth. “The uterus is the set of birthing muscles, and when a woman feels safe and supported, those muscles work harmoniously. The cervix opens and baby is nudged down, lower and lower,” explains Vivian Keeler, DC, a chiropractic physician, certified doula and president of HypnoBirthing Institute. “When stressed, those circular muscles—instead of gently opening—clench down and shut. It’s a primal or protective response, and sometimes labor can slow down or even stop.” HypnoBirthing is about taking fear out of the equation, so you can focus on breathing, relaxing and letting go—and allow your body get to work.

Choosing to have a HypnoBirth doesn’t mean you’re going to be in some kind of daze, or that you won’t remember your birth experience. “We teach conscious relaxation, so when you’re in the labor process, you can still be aware of what’s going on with your body and surroundings. But you can choose to go into your own space to manage contractions and the pain,” says Sarah Roe, CNM, a certified nurse midwife and co-founder of Flourish Wellness and Birth Co. in Sioux Falls, South Dakota.

HypnoBirthing Techniques

When you choose to explore a HypnoBirth, you’ll not only learn about the childbirth process but also learn about different strategies to help you prepare. “We address the physical—the ‘getting baby out’ part—but also the emotional and spiritual aspects, which may be even more important,” says Keeler. Below, the most common HypnoBirthing techniques:

• Self-hypnosis. If you’ve ever practiced meditation—or even just become so absorbed in something that you blocked out everything else going on around you—you’ve probably experienced something akin to self-hypnosis. “You can turn it on and off as you choose—nobody’s putting you in a trance, but you’re training your mind to go to different places when you need it to,” explains Roe.
• Breathing and deep relaxation. Breathing is an important way to cope with the pain of labor. But HypnoBirthing teaches you to use your breath in conjunction with your contractions during active labor, transition and while pushing baby out.
• Visualization and affirmations. These tools are often used in tandem to help you prepare mentally for the birth. This is all about replacing fear with focus. “We do this with affirmations, a positive mindset and visualization," says Keeler.

HypnoBirthing Benefits

A zen HypnoBirth might sound like a desirable experience, but are there actual benefits? Data from the HypnoBirthing Institute found this practice resulted in lower rates of medical interventions, such as anesthesia use, epidurals and C-sections. In fact, the C-section rate among HypnoBirthing moms was noted be 17 percent, compared to the national average of 32.3 percent reported by the Centers for Disease Control and Prevention (CDC). One caveat to note is that this data doesn’t distinguish between first-time and repeat C-sections.

Additionally, according to one 2023 study, women who utilized HypnoBirth methods said they felt empowered, knowledgeable and in control throughout the process. Regardless of how the birth went, the study found that using HypnoBirth methods to prepare resulted in increased positive birth experiences.

A 2013 Danish study, which included over 1,000 women, also found that those who used hypnosis techniques reported a better childbirth experience than those who didn’t. “Learning how to enter and stay in a deeply relaxed state will be so beneficial in the labor process,” says Tara Martinsen, a certified birth doula and HypnoBirth instructor.

Finally, a 2016 study by Cochrane found that those trained in self-hypnosis required less pain management during labor, but noted no significant differences in epidural use or the likelihood of having a vaginal delivery between moms who used HypnoBirthing and those who didn’t.

With HypnoBirthing, “birth is often quicker and much more comfortable,” says Katharine Graves, founder of KGHypnoBirthing and of the HypnoBirthing Association. “[Some] women describe it as the most wonderful and empowering experience of their lives,” she shares.

That said, it’s also important to note that the potential benefits of HypnoBirthing techniques can extend beyond the birthing parent; it can empower those in a supportive role to be more active and engaged. Roe explains that, in her courses, partners learn the basics of pressure-point massage and practice positive-language cues to help encourage laboring moms. Most importantly, partners are taught to be advocates. “We empower the partners to be kind of a shield,” Roe says. “Maybe that means setting the stage of the room by dimming the lights, or speaking in hushed tones to encourage others to do the same.”

HypnoBirthing Drawbacks and Considerations

The best laid plans can go astray during labor. Despite extensive preparation and preconceived notions, your birth plan might go in a completely different direction. As researchers in BMC Pregnancy & Childbirth noted, in some instances “self-hypnosis raised [moms’] expectations of the type of birth they could experience, and when this did not materialize, they were left with feelings of frustration and disappointment.”

But HypnoBirthing techniques can prove useful even if plans do change. "I think it’s important when going through the class to have an idea of what you want birth to look like, but also be okay if it doesn’t go that way… Our end goal is always to have a healthy mom and a healthy baby,” says Roe. “Let’s say you need a C-section—you can still use [HypnoBirthing techniques] in the operating room, because you’ll likely have a lot of anxiety around the change of events.”

One more potential drawback? In some noted cases, when laboring people who had used self-hypnosis techniques arrived at the hospital, the staff sent them home, thinking they weren’t far enough along to be admitted due to their strikingly relaxed demeanor. This is one reason it’s important to have someone with you—like a partner or a doula—who can advocate on your behalf.

It’s also important to keep in mind that HypnoBirthing involves you putting in some work before labor and delivery. “The only drawback I can see at all is just the time commitment to taking the full course and putting in the practice time needed to reinforce what’s taught in class,” Martinsen says. The full course is five separate classes, which means you’ll likely need to devote a night a week for five weeks to learning the technique. Each class is two to two-and-a-half hours long.

HypnoBirthing Myths and Misconceptions

HypnoBirthing isn’t overly common and, with that, it’s more likely for myths around its use to pop up.

Graves says she’s heard people say that HypnoBirthing is “a load of tree-hugging hippie nonsense,” which she refutes. Some people also think that it involves a state of hypnosis that makes someone out of control of their body, Martinsen adds. “People often have wrong ideas about what hypnosis even is,” she says. “A big part of the first class is really explaining what hypnosis is and what it isn’t.”

How to Prepare for a HypnoBirth

Once you’ve decided you’d like to try HypnoBirthing, it makes sense to take a class. “I generally recommend signing up for something that begins around the start of the third trimester or 28 weeks,” advises Roe.

Preparing for a HypnoBirth certainly isn’t as simple as showing up to the hospital and trying to assume a calm demeanor. It’ll take time and practice. But consider the fact that HypnoBirthing skills, such as deep relaxation and adopting a positive mindset, are also good life skills. "You can also use these tools during pregnancy if you’re getting anxious—or postpartum when you’re sleep-deprived and your patience is thin,” says Roe. “These things aren’t just for labor—you can use them all through life.”

How to find a HypoBirthing class or practitioner

You can find a certified HypnoBirthing educator in your area by using the search tool on HypnoBirthing International. As part of your training, you’ll also be tasked with practicing self-hypnosis with the help of audio guides.

How to Determine If HypnoBirthing Is Right for You

Technically, anyone can have a HypnoBirth. But if the idea of it sounds interesting to you and you want to explore it a little more before investing in a class, start your education with a little reading. One of the most popular HypnoBirthing books is HypnoBirthing: The Mongan Method, which gives a good overview of the philosophy. Another book that focuses on the power of women’s bodies during the birth process is Ina May’s Guide to Childbirth.

“Hypnobirthing helps everyone, but you won’t really understand how amazing it is until you do it,” Graves says. She also points out that the online course is “very affordable.”

Alternatives to HypoBirthing

There are other labor and delivery techniques worth considering if you like the general idea of HypnoBirthing, but don’t feel it’s quite right for you. Keep these in mind:

• The Lamaze Method. The Lamaze Method is a childbirth technique that teaches you strategies to help you navigate labor, like conscious breathing for pain management. It also provides childbirth education.
• The Bradley Method. The Bradley Method is a 12-week course that focuses on all areas of childbirth, and provides advice on how to stay healthy during your pregnancy. An unmedicated, intervention-free birth is typically the goal of the class.
• The Alexander Technique. This is a movement technique that’s also used by dancers, actors and people who just want to feel more relaxed in their bodies. It can help women with labor breathing, as well as to focus on opening the body for birth. Birthing From Within. This technique focuses on birth as being a transformative experience for parents-to-be. It touches on pain management techniques and birth preparation, and addresses the fears, goals and expectations expectant moms have surrounding labor and delivery, plus their feelings about parenthood.

To Sum It Up

HypnoBirthing is a birthing technique centered around relaxation. Anyone can use the technique after taking the course, and some women find it’s very helpful for a relaxing and empowering birth experience. If you’re interested in using the technique, there are instructors around the country, as well as online classes, to help you learn more.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.