Hypnobirthing: A 5-Step Process to Painless Birth


I want to challenge the stigma that giving birth is painful. For thousands of years, women have been having birth without the intervention of modern medications. If it were really as bad as everyone says now a days, then how would we have survived as a species?

As a nurse, I am the first to admit that medical intervention has its time and place during the labor and delivery process. In most cases however, giving birth (and pregnancy in general) is actually a sign of health, and no intervention is necessary.

On the contrary, early on medical intervention is usually what leads to the cascade of complications and eventual surgical interventions.

I was fortunate enough to give birth to two lovely little babies without any pain medication. One of the births was under very unusual circumstances and yet painless.


My son was born full term — a healthy baby boy at 6 pounds 5 ounces. Nothing at all was unusual with his birth — a completely uncomplicated birth with no medical intervention at all. My daughter was born at only 28 weeks gestation, so she is known as a “preemie”. She was only 2 pounds 14 ounces at birth. It was a difficult, but not for the reasons you might think.

My cervix was fully dilated for 10 hours as I laid upside down. The doctors tried to stall my birth as much as possible because every hour in the womb counts for a preemie baby. I did not receive an epidural, and yet I did not find it painful. The part that was most difficult was that I was not able to do what my body wanted to do because of the medications they gave me to slow down the labor. So you might ask how is this woman able to have a completely pain-free birth without medications and under those circumstances?

I used a technique called hypnobirthing.

I began preparing for the birthing process about 2 months prior to the actual birth. The practice included daily meditation and affirmations. By the time my son was born, I felt completely prepared to give birth. I knew that it was the most natural thing for me and my baby, and I felt completely confident going into it.

Hypnobirthing Step 1: Release the Fear of Pain

The very first step in hypnobirthing is to actually to release the fear that birth is painful. So that is where I began on my hypnobirthing journey. I did take a class with a teacher that helped me do this. I had a couple of hypnosis sessions to start reprogramming my subconscious mind. Every week I watched natural painless births to eradicate the idea from my brain that birth is this dramatic painful experience which is what I regularly saw in the media.

Hypnobirthing Step 2: Learn Breathing Techniques

The second step is to practice and learn the breathing techniques. This part is really the hallmark of hypnobirthing. The process really focuses on learning the breathing techniques that you will use through the different stages of birth. By mastering these breathing techniques, you literally breathe your baby down along the birth path.

Hypnobirthing Step 3: Affirmations

The third step is the daily affirmation practice. Every morning I would begin with the affirmations. Here are some of my favorites that I used:

“My baby moves easily and naturally down the birth path”

“Birthing my baby is easy because I am so relaxed and confident”

“I love my body and my baby”

Hypnobirthing Step 4: Meditation

The fourth step to a birth is the daily meditation practice. I used the hypnobirthing guided rainbow meditation every single night before going to bed. According to my hypnobirthing instructor, it was okay to listen to right before bed and fall asleep to it.

Hypnobirthing Step 5: Birth!

Have your baby! During the actual birth, I did not use any meditations or affirmations. I simply played my favorite music and all of the reprogramming had already been done in the months prior.

Hypnobirthing Mother

These are the steps that helped me to have a painless birth. I encourage you to use these techniques so that you can have a painless un-medicated birth. If you know someone who would benefit from this article, please share it with them.

This is the book along with the meditation CD that I used Hypnobirthing: The Mongan Method A Natural Approach to a Safe, Easier, More Comfortable Birthing [With CD] This is an affiliate link. At no additional cost to you, I earn a commission from your purchase when you use this link.

About The Author

Mariana Ruiz

Mariana is a business coach helping moms create profitable businesses and free them from the 9-5, PTO, FMLA struggle so that they can spend more time with their kids and do the things that they love. For time time secrets of supermoms go to www.marianacruiz.com/timesecrets


  • I used hypnobabies for my daughter’s birth and LOVED it. It was great to relax me throughout pregnancy and I also felt completely prepared for her birth by the time it came. While I would not call my birth painless (like the actual birth), my labor was. I felt pain but accepted it and dealt with it fine. The nurses did not think I was in labor when I arrived but I was 5 cm and just so calm. Things got intense about 30 minutes before she was born, but other than that, I think everyone thought I was just happy as a clam. I can’t wait to do it again for my next birth.

    • Nicole McIntyre

      Reply Reply February 16, 2016

      That’s great! Such an inspirational success story. I’m not quite to the kid stage yet, but when I am, I’ll for sure be using this technique :)

  • Mariana

    Reply Reply February 16, 2016

    Thanks for your response Melissa and Nicole.

    Melissa, I experienced the same thing the nurses did not believe that I was in labor either time. Good luck to you with your next birth. <3

    Nicole, No rush 😉 The labor is the easy part of being a parent.

  • Cynthia

    Reply Reply March 11, 2016

    YAY! I love everything about Hynobirthing. I practiced the meditations and affirmations daily during pregnancy, and wrote down my visions for my birth experience. Your belief and trust that you body knows what it’s doing empowers you to birth your way. Amazing.x

    • Nicole McIntyre

      Reply Reply March 23, 2016

      That’s so great to hear! I completely agree about the importance in trusting your body…it’s hard but so necessary! Thanks for stopping by, Cynthia!

  • Brittany Nikole

    Reply Reply March 12, 2016

    I can’t say from my own experience, but my sister-in-law uses this technique and absolutely loves it! I plan to in the future as well:) Thanks so much for sharing your experience and spreading this idea!

    • Nicole McIntyre

      Reply Reply March 23, 2016

      That’s great! I plan to use it as well :) Thanks for stopping by, Brittany!

Leave A Response

* Denotes Required Field