When should I start hypnobirthing?

I hear this question quite often. It usually comes with a slightly guilty conscience: “Am I already too late?” or “Isn't this far too early?”

The good news first: there's no single right time. But there are a few things that make the decision easier for you.

The classic: the second trimester

Many women start Hypnobirthing sometime between week 20 and week 30 of pregnancy. There's a very practical reason for that: the early nausea is often over, you have a bit more energy again, and there's enough time before the birth to try out the techniques at your own pace.

Because Hypnobirthing isn't knowledge you hear once and then recall. It's more like a muscle. The more often you practise the breathing and relaxation, the more natural they become. And the easier it is to use them when things get intense during the birth.

And what if I'm further along?

Then that's no problem at all. Preparing is still worth it in week 35 or 37. You may have less time to practise, but you still get knowledge, calm and your own toolbox for the birth.

That's exactly what Hypnobirthing Compact is for, for example, a 3-hour introduction with the most important techniques. Better compact than not at all. And honestly: some women benefit enormously just from understanding what's happening in their body.

Can you start too early?

There's no such thing as too early in the real sense. If you're already curious in the first trimester, you're welcome to find out more, read and try your first relaxation exercises. I would still take the actual class a bit later, though, so that what you've learned is still fresh when things get going.

How much time do I need to practise?

Less than you might think. Even 10 to 15 minutes a day makes a difference. Many women simply build the exercises into their everyday life: in bed in the evening, while out for a walk or in the bath.

• Breathing: a few conscious breaths a day, so they feel familiar during the birth.
• Relaxation: an audio relaxation for falling asleep that you listen to again and again.
• Thoughts: one or two strengthening sentences that accompany you through your pregnancy.

It's not about working through an exercise programme perfectly. It's about the tools eventually feeling like your own.

My tip: listen to your gut feeling

If you notice that birth is on your mind right now, that you have questions or maybe feel a little afraid, that's usually a pretty good time. Your mind is ready to engage with it. And that's worth more than any number of weeks.

If you'd first like to understand what's behind the method, have a read of my article What is Hypnobirthing really, and what does it do?.

Frequently asked questions about starting Hypnobirthing

Is week 36 too late for Hypnobirthing?

No. You'll have less time to practise, but a compact class still gives you knowledge, breathing techniques and more calm for the birth. Many women are especially open to the topic shortly before their due date.

How often should I do the exercises?

A few minutes a day is ideal. Regularity matters more than duration. Better five minutes every evening than one hour once a week.

Can I start in the first trimester?

You can find out more and try your first relaxation exercises at any time. I would recommend the class itself from the second trimester onwards, so that what you learn stays fresh.

My conclusion

The best time for Hypnobirthing is when you feel ready for it. The second trimester is ideal, but it's still worth it later on. You can find all current classes and formats on my hypnobirthing page. And if you're not sure which format suits you, let's figure it out together in a no-obligation get-to-know-you call .