When I first heard about hypnobirthing, I have to admit, I was skeptical. It sounded a bit… well, out there. Hypnosis for childbirth? Really? But as my due date crept closer and my anxiety about labor started to grow, I decided to give it a shot. The idea of approaching childbirth with calm instead of fear felt like something worth exploring. What I didn’t expect was how much of a game-changer hypnobirthing would be—not just for my labor, but for my entire pregnancy.

If you’re wondering what hypnobirthing is all about and how it could work for you, here’s a bit about my experience and the techniques I used along the way.

What is Hypnobirthing?

The best way I can describe hypnobirthing is that it’s like training your mind to work with your body instead of fighting against it. It combines breathing exercises, visualization, affirmations, and deep relaxation to help you stay calm during labor. And no, you’re not actually “hypnotized” in the typical sense—there’s no swinging pocket watch here! It’s more like entering a meditative state where you’re in control, focused, and grounded.

For me, the idea of reframing childbirth as something natural and empowering was a huge mental shift. Before hypnobirthing, I thought “labor” meant chaos and excruciating pain—something to endure rather than experience. Hypnobirthing helped me see it as a process my body knew how to handle, as long as I could keep my fear in check.

The Benefits

Hypnobirthing brought so many unexpected (and welcome) benefits. Here are a few that stood out the most to me:

  1. Calm: I was always anxious about pain. Every TV show and movie paints labor as this dramatic, screaming ordeal, and I couldn’t imagine myself handling that. But hypnobirthing gave me tools to stay calm. The breathing exercises and affirmations became second nature, and during labor, I surprised myself by focusing inward instead of panicking. That calm made everything feel more manageable.
  2. Smoother Labor: Everyone’s birth story is different, but in my case, staying relaxed genuinely seemed to help things progress. My contractions were strong, yes, but because I wasn’t tensing up or holding my breath, they didn’t feel overwhelming. The midwife even commented on how steady my breathing was—little did she know I’d been practicing it for weeks!
  3. Empowerment Instead of Fear: This might sound cheesy, but I felt in control. Even when things didn’t go perfectly (we had some hiccups at the hospital), hypnobirthing helped me stay grounded. I kept reminding myself of the affirmations I’d practiced, and that sense of empowerment made a big difference.
  4. Greater Connection with Partner: Hypnobirthing isn’t just for the mom! My partner really embraced the process too, and having them by my side—sharing the breathing techniques and encouraging me—made me feel so supported. It turned labor into a team effort, which made it even more meaningful.
  5. A Calmer Baby: Okay, I don’t know if it’s a coincidence, but my baby was so calm and alert when they arrived. I’ve read that minimizing stress hormones during labor can help create a more peaceful birth environment for the baby, and I can’t help but think hypnobirthing played a role in that.

How I Practiced Hypnobirthing

Here’s the thing about hypnobirthing—it’s not something you pick up the day you go into labor. It takes practice, but it’s so worth the effort. These are the techniques that worked wonders for me:

1. Breathing Exercises

Breathing was everything for me. There were two main techniques I relied on:

  • Calm Breathing: I practiced this all throughout my pregnancy, especially when I felt stressed. I’d breathe in deeply for a count of four, letting my belly expand (not my chest), and then slowly exhale for a count of six. It felt like an instant reset button for my nerves.
  • Surge Breathing: This one was my go-to during contractions. I’d breathe in deeply through my nose for about four seconds and then exhale sloooowly for eight seconds. It helped me stay focused during the peaks of each contraction instead of tensing up.

I can’t tell you how many times this breathing saved me from spiraling into panic, especially during the more intense surges.

2. Visualization Techniques

At first, I thought visualization sounded a bit hokey, but it ended up being so helpful. During labor, I used the image of a flower blooming whenever I felt a contraction start. I pictured each surge as something opening and bringing me closer to meeting my baby. And during pregnancy, I loved imagining my ideal birth—calm, natural, and full of love. Even though every birth is unpredictable, that vision helped me stay confident.

3. Affirmations

I wrote down a bunch of affirmations and stuck them on my fridge. Every morning, I’d repeat a few to myself. My favorites were:

  • “My body knows exactly how to birth my baby.”
  • “Each surge brings me closer to meeting my little one.”
  • “I am calm, strong, and capable.”

Saying them out loud felt silly at first, but over time, they became my inner mantra during labor.

4. Relaxation Exercises

I listened to guided hypnobirthing tracks almost every night before bed. They were incredibly soothing and helped me practice going into a deep state of relaxation. I also made an effort to create a peaceful environment in the delivery room—dimmed lights, calming music, and even some lavender essential oil. All these little touches made a huge difference in keeping me centered.

5. Taking a Hypnobirthing Course

Honestly, I don’t think I would’ve been able to prepare on my own without help. Taking a hypnobirthing course (we found one online) gave me structure, tips, and so much confidence. Our instructor was amazing at breaking everything down, and the course included practice recordings that I could listen to anytime.

If there’s one thing I want to share about hypnobirthing, it’s this—it’s not about having a “perfect” birth. Things can still go differently than you planned, but hypnobirthing gives you tools to handle those changes with strength and grace.

Don't get me wrong. Labor wasn’t easy (and I definitely earned every sip of celebratory tea after!), but it was an experience I genuinely look back on with pride. If you’re even slightly curious, I’d say give it a try—you might find it’s exactly what you need.