You tend to fear the process of giving birth since you associate it with pain and stress. Your body feeds on this fear, making it unable to perform one of the normal physiological functions of life. Hypnobirthing is a unique way of guiding and preparing a woman to give birth in a relaxed and peaceful manner. It is a method that considers the psychological and physical well-being of the mother, her partner, and the newborn. It includes techniques that teaches an expecting mother to let go of all the negative fears and emotions that lead to resistant muscles, which bring on pain during labor. It teaches the rationale behind why labor can be painless and what you can do about it. Hypnobirthing is a great way of seeing the relationship between fear and pain, and here are its top techniques.
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1. Breathing
The main goal of hypnobirthing is to induce calmness in an expecting mother, and breathing is one of the best ways to do it. You should breathe in to a count of four, hold for 3 seconds, and breathe out to the count of six. Repeat this at least 15 times. Each time you breathe in, repeat the words, “I am calm,” or “I am relaxed.” By controlling your breathing, you lower your adrenaline levels and release more serotonin, a hormone which makes you feel good about yourself.
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2. Relaxation
Relaxation techniques loosen the muscles of your body. You feel more at ease with yourself and the thought of giving birth, as well as the actual process, becomes easier. Sit down in a comfortable position, look up at the ceiling or the sky, let go of all your negative emotions, and focus on happy thoughts. Make sure to control your breathing while doing so. It relieves you of all the tensions of the day and prevents your muscles from becoming tight and worked up.
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3. Visualization
Your body responds very well to visual imagery, especially when it is used with a combination of emotions. Adjust yourself in a comfortable birthing position, close your eyes, and imagine the entire process of giving birth. Stay calm, take deep breaths, and relax your muscle groups. Think of the experience as something natural and beautiful. Visualization will create neural pathways in your brain that will lead to similar instinctive responses during the real process.
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4. Meditation
Meditation eases anxiety and tension, and enhances optimism and awareness. Through mindful meditation, you can focus on the different aspects of your well being. It helps you drown out the distractions and makes you more inline with your body. Sit up straight with your legs crossed and place your hands on your knees with your palms facing upward. Take deep breaths and focus the positive aspects of your pregnancy. Think of the happiness you will feel holding your baby in your arms, and let go of all the fears associated with the pain of giving birth.
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5. Positive Affirmations
Positive affirmations are a great way of wiring your unconscious mind into thinking that giving birth is one of the most wonderful experiences of your life. Positive thoughts will attract positive results. Repeat sentences like, “I enjoy being pregnant,” “I am an excellent mother,” “I will heal easily after giving birth,” “Giving birth is a marvelous experience,” and “I trust my instincts.” You can create your own positive affirmations, record them, and play them whenever you want to feel good about yourself.
Hypnobirthing is all about mind over matter. It enables you to take charge of your body and how you want to feel while giving birth. You should practice the techniques every day after conception in a comfortable and quiet place. Practicing close to bedtime will be helpful for your sleep. Do not overthink the process, especially during the actual birth. If you practice the techniques properly, slipping in and out of hypnosis will come naturally.
