The S.I.M.P.L.E. guide to hypnobirthing your baby
ZenMuma Jaqueline teaches friendly and welcoming pregnancy yoga classes in south Norfolk. In this blog she shares her insights into the ZenMuma S.I.M.P.L.E. approach to hypnobirthing and how it could help you birth your baby calmly, comfortably and in control.
With lots of new rules regulations and restrictions in place in hospitals right now it feel like women are less and less in control of their birthing journey. Feeling as though our choices are being stripped away from us can so easily lead to increased levels of anxiety, but that doesn’t have to be the case.
As a hypnobirthing practitioner I take our ZenMuma SIMPLE approach to birthing. As the name suggests, it’s a collection of simple, straightforward and easy to implement ways in which we can remain in calm and control of our birthing journey and experience birth in all its natural beauty regardless of what’s going on in the world around us right now.
This is your unique birthing journey! Own it!
SIMPLE in ZenMuma Hypnobirthing stands for
S- Self-hypnosis
I- Intutition
M- Mindfulness
P- Preparation for birth
L- Loyal birthing partner
E- Endorphins
On the ZenMuma hypnobirthing course we go into many details about the science and ways in which we can use of the six SIMPLE techniques alongside the hypnobirthing philosophy can help you lead a calmer and healthier pregnancy and birth.
This is how the SIMPLE birthing rhetoric can aid you to birth with calm confidence and control even during a pandemic;
S is for Self hypnosis
For some the thought of hypnosis can be daunting, a sense that you lose all control but this is false. You can still be in control and aware of your surrounding and when in hypnosis you will be comfortably relaxed and have the ability to wake up when you wish.
Everyone naturally enters a state of hypnosis at least twice a day, either first thing in the morning upon waking up and last thing at night when falling asleep.
If I was to ask you “How does birthing make you feel?” It is not uncommon for me to receive a negative response and one of anxiety and fear from that person I asked the question to. Why is this? Because 80% of our thoughts are negative, it’s what gives us a heightened sense of alertness to respond to potential danger fast and ensure our survival.
This can also be influenced by what is happening around us, for example dramatic birthing scenes on TV and the current pandemic leading to a more fearful interpretation of birth and hospital. But none of this is set in stone! None of it is really true and we can change this when we need to and if we WANT to!
Regular self-hypnosis practises leading up to and during labour can change our perspective on birth and the environment around us, leading us away from the negative thoughts and feelings of we may have created to new creative ideas, behaviours and re-tuned neural pathways. We can achieve this through:
Positive repetition- In pregnancy yoga and hypnobirthing classes we mind map our positive birthing journey. The more our mind believes it has done something before the less daunting this becomes and so our anxiety levels reduce.
It is a good idea to be positively aware of the new coronavirus rules so these a familiar to us and we can mindfully prepare for this in a more positive light.
We may only be allowed one birth partner to the birth, but how much more of intimate experience this will be for you and your birthing partner. You will be able to stay more focused on your calming visualisations with less distraction.
Although we may not be able to physically visit the hospital wards due to coronavirus restrictions at the moment the Norfolk and Norwich Hospital do have an interactive video you can watch to familiarise yourself with where you will journey to.
Positive affirmations- “I can do this”, “My body was made to do this”, “I can still birth my baby with calm control and confidence”. You can still have your positive affirmations around you at home at and the hospital. Displayed in the room or to listen to in the scripts provided on our hypnobirthing course or read out by your birthing partner.
Positive visualisations- you are in calm control of where you would like to be within your mind whilst birthing your baby. You can use your visualisations of being on the soft sand of your favourite beach, balloon breathing to the rhythm of the waves lapping onto the shore as you bask under the warm golden sun or you maybe high up on the hilltop submerged into the relaxing scents of wild flowers observing the bee’s floating softly from flower to flower as your own birthing sounds begin to emerge.
Positive harmonious attraction- by having a positive mindset you will subconsciously attract the positive and uplifting spirits of others around you which will aid in a more positive birthing experience regardless of what is happening in the world around us right now. None of that matters you can be blissfully unaware of the pandemic outside whilst in your birthing zone.
Your birthing partner is there to be your birth protector, and we talk about this in more detail on our hypnobirthing course, your positive attraction to maintain your positive focus on birthing your baby with calm control and confidence free from distraction of the outside world.
Positive motivations- using the visualisations of your success scene. You holding your newborn baby.
All of which will help to positively condition yourself cognitively.
I is for Intuition
Tuning in, listening and believing. ZenMuma Hypnobirthing can teach you about the science of birthing, stress and ways to reduce and even eliminate stress by using breathing and relaxation techniques. By learning more about what labour really is you will trust in your intuition and have more confidence to believe in yourself, your body and that you know how to birth your baby in the best possible way for you regardless of where your birthing journey may take you.
Walking through the car parks and corridors during labour you can have your ear-phones in and tune into your relaxation music to maintain your calm repour which will maintain endorphin levels.
A mother’s instincts are amazing. Trust those instincts as they can tell you what to do Long before your head can figure it out.
M is for mindfulness
Whilst we know that there are many new rules and restrictions that we need to follow right now, these are all out of our control. No matter how hard we were to try and fight them they are not going to go away. Instead we are best to be aware and mindful that these are in place to protect ourselves and our loved ones around us.
We may have to isolate prior to going into hospital to birth our baby but what a perfect way to spend quality time with your birthing partner, your husband, your wife just the two of you, free from distraction, to bond further with your unborn baby and prepare physically and mentally for a safer arrival of your new born baby.
Mindfulness in hypnobirthing captivates breathing, progressive relaxation, softening the muscles, softening the jaw, softening the gaze and finding relaxation. We can teach you tools and techniques for you and your birthing partner to use throughout labour, birth and beyond.
P is for preparation
Preparation for birth for birth can start from early on in pregnancy and can come in many different shapes and forms from preparing the body physically with pregnancy yoga to mindfully preparing with hypnobirthing to bringing together all the practicalities of packing the hospital bag to making time to self-care.
What special consideration to we need to think about with regards to coronavirus and preparing for birth.
Preparing physically- pregnancy yoga classes are still available, although during lockdown we may not be able to meet face to face in studio there is still a whole community of expectant mums and pregnancy yoga instructors holding online classes you can access from the safety bubble of your own home.
Mindfully preparing- as with pregnancy yoga hypnobirthing practitioners are still available for online classes. Many of which are Live and can either be help within a group online or individually. You will be able to ask questions and speak with your practitioner comfortably.
Practicalities- may include making sure you pack an extra face mask or two into the hospital bag, packing extra snacks due to canteen areas being potentially closed, packing things to do- puzzle books, reading, music tablets etc for entertainment as coming and going from the ward maybe limited, if having and induction or elective c-section you may need to have a covid test for you and your birthing partner prior to your scheduled date.
There are also many support groups available online such as Maternity voices and NNUH Bumps and babies on Facebook.
L is for Loyal Birthing Partner
At NNUH one birthing partner is able to attend the dating scan (approx. 11-12 weeks), anomaly scan (approx. 20 weeks), all rainbow ultrasound scans, and specialists fetal medicine unit ultrasound scans. One birthing partner can visit mums on the Cley or Blakeney ward between 2pm and 6pm and can attend during the labour and birth throughout the duration on delivery suite or MLBU.
There are many ways your loyal birthing partner or Birth Protector as we like to call you on our ZenMuma Hypnobirthing course can be there to support, empower, encourage and have an active role in the birth of your baby, we can show you how on the course. Extra reassurance even during this slightly more anxious time.
E is for Endorphins
Endorphins are our bodies natural feel good hormone and our bodies natural pain relief. Alongside endorphins we release oxytocin, our birthing hormone. There are many ways we can help to promote natural release of endorphin and oxytocin such as; breathing practises, relaxation techniques, massage, laughter and a loving cuddle.
Pregnancy yoga and hypnobirthing guide you through these tools and techniques so that you become more familiar to them and subconsciously able to captivate everything you need to birth your baby more comfortably and with ease.
With the potential to feel more anxious due to the coronavirus pandemic it is more important than ever to self-care and promote endorphin release. Whether it is a relaxing bath with dimmed lights, soft aromatherapy and relaxation music or a countryside walk submerged in the countryside surrounded by natural sounds it is important to take time for you.