What is hypnobirthing? Its a birthing technique that combines relaxation, visualization, breathing techniques, and mindfulness principles to reduce fear and anxiety of labor pain. It helps you prepare mentally for the upcoming birth and cope with the pain in a more productive way.
Whether you are expecting your first child or have already delivered one or more babies, hypnobirthing is a great way to deal with the impending delivery. It is said that when it comes to birthing, women have as many fears as men about snakes, spiders, and heights. All women are afraid of pain; after all, no one enjoys going through that kind of torture! But it’s not as bad as we make it out to be! Moreover, several techniques can help you manage the discomfort during labor so that you can have an easier time getting through this phase of pregnancy. Here are some hypnobirthing techniques you must know
- Breathing techniques
Breathing techniques are a great way to manage pain during labor. Several types of breathing exercises can help you reduce the pain and make you more relaxed.
The first one is called the ‘up down’ breathing exercise. You need to start by sitting comfortably, closing your eyes and taking a deep breath through your nose for about 4 seconds. Then release it slowly, taking about 2 seconds before you breathe out through the mouth for about 4 seconds.
The next one is called the ‘in-out’ breathing exercise. This is similar to the previous exercise, except that you take a deep breath in through your nose and then exhale through your mouth for 4 seconds. The duration should be equal to what you did with the previous exercise.
In this case, we also add some imagery techniques, which will help you better visualize what’s happening during labour so that it becomes easier to cope with it.
- Visualization techniques
Visualization techniques are used in hypnobirthing practices as a way of helping women visualize on their own when they are going through labor or giving birth so that they can focus on their mental preparation rather than on their physical discomfort or fear of pain during delivery.
There are several types of visualization exercises such as visualizing your body as floating above water or certain positions that allow women to focus on sensations from their bodies instead of focusing on pains associated with them (such as their back, legs, or stomach).
- Relaxation techniques
Relaxation techniques help to release tension in your body. Several types of relaxation techniques can help you achieve a state of calmness and relieve pain during labour.
The first one is called the ‘belly breathing technique. You must lie comfortably on your back, with your feet on the floor or slightly elevated, and place your arms at your sides. Then take a deep breath in through your nose for 4 seconds and slowly exhale through the mouth for 4 seconds. Repeat this ten times.
The next one is called the ‘hands-on tummy’ exercise. In this exercise, you need to lie down on your back with both arms by your side, place one hand on each side of your belly simultaneously, and start breathing slowly through your nose for 4 seconds before you exhale out of both sides for 4 seconds. Repeat this ten times.
The next one is called the ‘shoulder squeeze’ exercise. This exercise helps women relax their shoulders so that they don’t feel as much strain during delivery or labor pain because it helps them relax their neck muscles as well as alleviate tension from their shoulders so that they don’t feel as tense or as tired when trying to manage pain during labor or delivery process.
Hypnobirthing is a birthing technique that aims to reduce the mother’s fear, stress, and anxiety during childbirth. It helps in reducing pain and making it easier for the mother to cope with the labor pain