Hypnobirthing: The basics

Childbirth is possibly the most natural thing in the world. For most women, it’s an exciting, positive and life-changing experience. But childbirth also comes with a plethora of emotion, and sometimes, a fear and anxiety about labour can get in the way. This fear and stress can affect the birth, prolonging labour.

Whether this fear is sparked by hearing horror stories, or a previous experience of labour, learning to relax and listen to your body can make for an easier birth.

Hypnobirthing is a method which aims to help women relax in the lead-up to, and during, childbirth – free from stress, anxiety or fear. The idea is that, as an expectant mother, you attend a course of hypnobirthing classes in the lead-up to labour. You’ll learn self-hypnosis and breathing techniques, which you can take with you when the time comes.

When should you start classes?

If you’re interested in giving hypnobirthing a try, it’s suggested you start classes at around 25 to 30 weeks. This gives you time to practise the techniques, so you feel confident in the delivery room. Of course, you can still attend classes if you’re further along. Even learning the basic techniques of hypnobirthing can be helpful.

What will you learn?

The main aim of hypnobirthing is to make the idea of childbirth stress-free and as positive as possible. Of course, complications can be had, but hypnobirthing aims to help women look at the birthing process in a more positive light. It’s natural, you can do this.

As a woman, you are surrounded by other women who have done it. They have their own story, and stories from friends, family and those before them. Sadly not all births go to plan and for some, these ‘horror stories’ of bad experiences can leave them dreading labour.

Instead of researching what might happen and anticipating pain, which then increases anxiety, hypnobirthing works with positive language, including:

• ‘surges’ instead of ‘contractions’
• ‘practice labour’ instead of ‘false labour’
• ‘birth breathing’ instead of ‘pushing’

With positive language as the foundation, hypnobirthing classes will consist of self-hypnosis techniques, visualisation and breathing exercises. You may also learn the ‘ideal positions’ for childbirth, which can shorten the length of labour and work with your body, instead of against it.

It’s common to be given materials to take home too, so you can continue your hypnobirthing practice outside of the classroom, right up until your birthing date.

The benefits of hypnobirthing

“I was letting my body get on with it, rather than rolling around on a birthing ball, or preparing to go to hospital.

By teatime, the ‘surges’ had become so outrageously strong that they were almost beyond painful. Some bizarre internal engine had taken over and I remained calm, excited and a bit giggly.

I have recommended hypnobirthing to every expectant parent ever since.”

Read more of Amy’s experience.

According to those who have used hypnobirthing, there are a number of benefits.

• reduced time in labour
• feel more relaxed before and after birth
• baby is more likely to feed and sleep well
• increased sense of bonding between parents and child
• reduced recovery time after birth

Everyone is different and so, your experience of pregnancy and childbirth may be different to your friends’, or those around you. It’s important you listen to yourself and what you want from your birthing experience.

There is no right or wrong way. If you’re pregnant, don’t be afraid to ask questions. Exploring all options and learning about the different approaches is the first step to feeling more in control and understanding the process.

Our top stress busting tips for the festive season

While Christmas is meant to be a time for joy, we all know it can bring its own stresses. From dealing with family to last-minute gift shopping, for some, it’s the most stressful time of the year.

We asked the office how they cope with stress at this time of year.

Bonnie, Creative Writer and Producer

“Plan, plan, plan! My other half and I try and agree ahead of time roughly how we’ll split time between our different friends and family to help minimise stress and avoid any arguments.

We’ve also found that spending time individually with our friends/family can be a great way to avoid extra stress when going to meet extended family or friends that aren’t shared.

We’ve also found that ‘neutral ground’ for family celebrations can be helpful. Rather than having part of the family driving 4+ hours and the rest of us driving for less than one hour to meet at the same family’s house year-on-year, we try and pick a restaurant or cottage rental with a roughly equal travel distance for everyone.

Another good one is recognising your own and your loved ones’ faults. I know my other half is always going to be late for, well, everything. He last-minute shops; he turns up late to everything for family and friends. Recognising that doesn’t mean he cares less, and preparing yourself for that likelihood can help take the stress out of it/diminish the worrying around it and helps to just let it go.”

Melissa, Digital Marketing and Brand Ambassador

“I schedule a few evenings in the lead up to Christmas where I do the things to help me relax and unwind – for example, have a relaxing bath, light a lavender candle, chilled relaxing nights in. Another thing is to accept that there may be some conflicts of interest but you’re not responsible for anyone’s actions, mostly enjoy being in the moment and celebrating it with loved ones.“

Hannah, Membership Services Executive

“Get out of the house when it’s dark, put the coats, scarves and gloves on and go for a walk. Appreciate all the effort your neighbours have gone through to decorate their houses with lights and enjoy!”

Ellen, Marketing Communications Executive

“My advice is that amidst the hustle and bustle, make sure you still find some time to yourself – spending days on end with family, socialising, understandably the excitement can get pretty overwhelming!

In the lead up to Christmas, despite it being my favourite time of year, I ensure I always have some ‘me time’ – whether that’s sitting down with a cup of tea and my favourite film, or even wrapping presents alone, with some music playing and a chocolate biscuit (or two).”

Amy-Jean, Art Designer at Happiful

“I always find I can get quite anxious when all the family are in such a small space and it can get stuffy so I like to go for a short walk with a couple of the family just to get air and chill! (plus this really helps with the digestion of all the calories).”

How do you cope with festive stress? Let us know on Twitter!

Solution Focused Hypnotherapy – A Pharmacist’s perspective…

Written by Claire Noyelle As a practising pharmacist, people are often visibly surprised that I would also be trained in something as ‘alternative’ as Hypnotherapy. And I admit, I was slightly cynical when I first started studying it at The Clifton Practice; right up until I actually started working with clients as a student practitioner ... Read more

Navigating food and diet culture

Diet culture is rife in our everyday lives. Whether it’s in magazines, adverts and social media, or even on the food packaging itself. What we ‘should’ and ‘shouldn’t’ eat is everywhere.

Fitness and food bloggers and social influencers are on the rise. Yet so is obesity, with recent findings suggesting that Britain is now the most obese nation in Western Europe (63% of UK adults being overweight).

Why are obesity rates rising, despite there also being a huge surge in wellness, fitness and health-related content?

Are we fighting against what we’re being told, due to the sheer volume of information?

How do we know whether we have a healthy relationship with food, or if we’re falling victim to negative diet culture?

There is so much information available, and much of it conflicting. It’s understandable that the topic of health and diet can be overwhelming when advice seemingly changes every week.

The thing to remember is that your journey is exactly that, it is yours.

Diet culture is thought to be having a massive effect on our emotional relationships with food. Social media shows us amazing meals, often accompanied with a caption or comment on the nutritional benefits (or lack of). Whether it’s a labelling foods as ‘naughty’ or ‘cheat meals’, or even promoting ‘healthy’ alternatives with gluten-free, sugar free options.

Supermarket aisles are filled with ‘free from’ and ‘low fat’ products, while magazines, TV and celebrities continue to promote quick diets and comment on anyone that doesn’t have a flat stomach.

Frankly, it’s no wonder our relationships with food (and ourselves) are taking the hit. How do we know what’s right for us, really, when everyone else is telling us we’re wrong? How can we love ourselves for who we are, and make healthy changes for us, if the world is telling us that we’re not good enough?

Here’s our guide to navigating diet culture, and rebuilding your relationship with food.

First, recognise your relationship with food

Most people know that really, the best way to get (and remain) healthy is a balanced diet and regular exercise. Quick-fix diets don’t exist, and yet many of us will adopt an intense, ‘lose weight quickly’ style diet in desperation. You may give yourself ‘treat’ or ‘cheat’ foods, only to feel guilty afterwards. Perhaps you check the back of food packagings for calories. Maybe you binge on your favourite foods until you feel sick, or you turn to food for comfort, despite it making you feel worse.

Food, once essential for survival and well, enjoyment, is now feared by many. There’s nothing wrong with having a chocolate bar every now and then, or a glass of wine or two with dinner. What is wrong however, is being overcome with guilt for having what you want.

Of course, it’s about balance – eating cake and drinking alcohol every day isn’t healthy just because you have no guilt – moderation is key!

When it comes to having a healthy relationship with food, it’s really about your relationship with yourself. Often there are underlying issues to problems with food, whether it be a result of low self-confidence and self-love, or a past experience affecting how you think.

If you’re worried about your relationship with food and diets, consider speaking to someone. This can be a friend or family member, or even a professional – like a nutritionist. If they suspect there are some underlying issues that first need to be resolved in order to change your outlook on food, they may refer you to a counsellor or even a hypnotherapist.

Hypnotherapy can help you change your negative thoughts and behaviours towards food, helping you to focus on the path ahead. If there are issues holding you back, further support may be helpful. You don’t have to do it alone – it’s OK to need help.

Know how to cope with the facts / information

If you know that things need to change but you have no idea where to start, that’s OK. Take your time and read as much as you can. There is a lot of conflicting information available, so ensure you look at reputable websites, such as the NHS, and make up your own mind on certain topics.

Health and fitness while essential, is totally unique. What your body needs will differ from others, so sometimes your own opinion is what counts.

And try not to take notice of the quick-fix articles in most magazines, and any detox, fat-burning teas or supplements. They can be very dangerous and often aren’t professional-approved.

For more information on what makes a balanced diet and support in changing your own, consider seeking professional help. Speaking to a nutrition professional can help you understand what makes a balanced diet, and they can work with you to create a personalised plan, tailored to you and your lifestyle (forget cutting out any food groups!).

Take the first steps to change

Like diets, there are no quick-fixes when it comes to changing your lifestyle and relationship with food. It takes time. Introduce changes slowly, like walking to work or swapping your bacon sandwich for porridge and fruit. Day by day, these changes will become a part of your routine and you’ll feel more confident in your choices.

Talk to people and discuss what’s going on. We all have an opinion on food and what constitutes a healthy lifestyle and openly talking about it can help you make your own decisions.

It’s not easy, but over time it does become more manageable. For more ideas on how to find a balance with food, visit our recent news section.

Interview with Nathan Chang, author of: Seven Interviews: Hypnotism and Hypnotherapy

Interviewing seven prominent figures in the hypnotherapy industry, Nathan Chang’s book ‘Seven Interviews: Hypnotism and Hypnotherapy’ looks to inform the general public about hypnotherapy and how it can help.

We asked Nathan a few question about his book to find out more.

What compelled you to write this book – where has your interest in hypnotherapy come from?

I was once again trying to quit smoking. I have attempted to give up a number of times over the last 10 years with varying degrees of success. However I would always relapse after maybe 6 or 12 months.

This time around I stumbled across some information on hypnotherapy and decided to research the subject further. It was during my research here that I realised that my questions were similar to those others were asking on the internet. I also tend to seek out first hand experiences and information, on social media, Reddit, or various forums and blogs.

It occurred to me at this time the value of the interview format in providing answers in a way people trust, and also enjoy reading. This coincided with a period of my life where I had left my job and was deciding what I would do next, and I had enough time on my hands. So I decided to make the book, Seven Interviews: Hypnotism and Hypnotherapy.

How did you narrow down your interviewees?

Narrowing down interviewees can be a bit difficult and time consuming. For this book I contacted famous hypnotists and those with Wikipedia pages. I looked at those that had authored books. I also contacted those who run a hypnotherapy practice with excellent reviews from customers. If a practitioner has 100+ five star reviews, they must be doing something right. These are the sort of people I am looking for to contribute to the book.

Not everybody who I contacted wanted to take part. Sometimes they agreed to take part but their responses are too short or rushed. This can be a pain as while I’m very grateful that they took the time to respond, I couldn’t include that in the book. Good, interesting and informative answers are far more important than the fame or status of the interviewee.

What is your aim with the book? Who do you think would benefit from reading it?

The primary aim is to help someone new to the subject get their head around it. With this format it feels like a friend has been chatting to you for a couple of hours about it. It’s a comfortable and accessible way to learn about hypnotism, or any other subject for that matter. Not only that, you are ending up with seven different opinions and experiences on the subject.

This to some extent may eliminate the worry that we are reading a biased source, and that’s important in this age where trust can be in short supply, especially if we are searching for answers on the internet. The book has no editorial line whatsoever.

Aside from beginners to the subject, I think anyone vaguely interested in hypnotism can benefit. Hypnotists can read the thoughts and opinions of other practitioners. I think having a continuing interest in the subject is a key theme amongst everybody I spoke to in the hypnotism community. There is a continuing search for knowledge.

In fact something I really loved about compiling this book was how passionate these people are about their work. It makes the book a more interesting read, and it also inspires confidence in anyone looking to hypnotherapy to help them with a particular issue.

What is one thing you wish everybody knew about hypnotherapy?

This is a good question; I could have included it in the book! From my experience with hypnotherapy now, I do believe in its effectiveness. I believe in it from my research, from the interviews I’ve done, and from using it to quit smoking.

I asked in my interviews, what are the common misconceptions about hypnotherapy? A popular response was that people assume it is like stage hypnosis, whereas in reality it is very different. A hypnotherapy session does not look like that, and the way it works is actually pretty well understood – there isn’t some crazy magic happening. Maybe if people understood that they would be more willing to give it a try, and in turn benefit in different areas of their lives.

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Cultivating confidence

Confidence is having belief in yourself and in your abilities. When we have confidence, we don’t fear the unknown quite so much – because we know we can handle whatever comes our way.

It doesn’t mean you think you’re better than anyone else, it simply means you have faith in your skills and abilities.

When we have this self-confidence, so many opportunities can arise. We’re more likely to say yes to things and to push ourselves to achieve a little more. We become more resilient, able to roll with the punches, adapt and grow.

What hinders our confidence?

We’re all different and there may be many reasons why we don’t feel confident, including our upbringing. Two of the biggest factors are limiting beliefs and negative self-talk.

Limiting beliefs are beliefs we’ve developed that are limiting us in some way. For example, if you were bullied as a child and were constantly told you weren’t good at sports, you may grow up believing that you cannot do sports and feel un-confident when it comes to physical exercise.

Negative self-talk is basically when we are critical of ourselves. Using the above example, someone who isn’t confident about the gym may tell themselves “You can’t do this, you’re not fit enough to join a gym. Everyone will stare at you. Don’t bother.”

How we can cultivate confidence

So, how can we overcome these limiting beliefs and change the conversation we’re having with ourselves? Our first tip is to become aware of what your limiting beliefs are. In the above example, the limiting belief is: “I’m not fit enough to go to the gym”. It’s limiting because it stops you from doing something.

Once you’ve established what the limiting belief is, you can ‘gather evidence’ as to whether or not the belief is true (hint, it’s usually not!). Take the gym example – is it true that you’re not fit enough for the gym? Or is the gym a place you go to build up your fitness?

Negative self-talk can be hard to change, it’s usually a habit of a lifetime and it may take time to change the script. Again, try to be aware of when you’re speaking negatively to yourself and gather evidence – is what you’re saying true? What evidence is there that it’s true? You can then start to incorporate positive self-talk.

How hypnotherapy can support you

A lot of our deep-seated limiting beliefs and negative self-talk takes place in our unconscious, and this can be difficult to overcome alone. This is where hypnotherapy comes in. A hypnotherapist can put you in a relaxed state, making your mind open to suggestion on an unconscious level. Here they can replace limiting beliefs with positive beliefs.

This work can support you and help you cultivate the confidence you need to believe in yourself and start living the life you deserve.  

Little LEGO blocks of success

A mathematician recently noted that if you take six standard LEGO blocks there are 915 million ways of putting them together. And hence I suppose the choice: follow the instructions, or go solo – either way you’re bound to come up with something fun! Applying this to our lives, we can all no doubt remember ... Read more