Birth is an extraordinary journey – deeply physical, but also emotional and spiritual. In hypnobirthing, we learn how to support both the body and the mind, so that birth can unfold with a sense of calm, safety, and empowerment. One of the key tools we use are hypnobirthing anchors – techniques that allow you to settle into a deeply relaxed state by harnessing the power of your five senses.
An anchor is a stimulus that triggers a specific emotional state – in our case: relaxation, peace, and trust. It’s like a mental “safety button” you can press whenever you need to return to calm.
It’s important to remember that everyone experiences the world in their own unique way – what feels like a powerful anchor for one person might have little effect on another. Some of us are more sensitive to sounds, others to scents, and still others respond strongly to touch or visual imagery. That’s why it’s so valuable to take time for self-reflection – to notice which senses most often evoke emotion, comfort, or calm in you. The better you get to know yourself during pregnancy, the more effective your anchors will be during labor – acting like a guiding inner light through each wave.
Here’s how you can use your senses to build powerful anchors during pregnancy and call on them during birth:
👁 SIGHT – Soothing Images
Visual anchors can work incredibly quickly. These might include:
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A photograph or picture: your favorite nature spot, a peaceful beach, a sunset, or a meaningful keepsake like a wedding photo. Pack it in your birth bag.
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Lighting: dimmed lamps, warm light tones, LED candles – all help create a sense of security.
- Visualizations and affirmations: imagining a wave, a flower opening to the sun, or a still lake can help your body ride each contraction. You can also print out affirmation coloring pages from my website.
👂 HEARING – Sounds That Lead You Inward
Music and sound have enormous power to bring us into deep relaxation.
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Affirmation recordings – listening regularly during pregnancy and labor helps your body “remember” the state of calm and safety.
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White noise, nature sounds (like forest leaves, ocean waves, or rain), or gentle instrumental music can create a peaceful backdrop.
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Partner’s voice – calm words of support spoken softly can be the most powerful anchor of all.
👃 SMELL – Scents That Guide You Into Relaxation
Smell is one of our most primal senses, deeply connected to emotional memory.
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Essential oils (e.g., lavender, orange, rose, cedarwood) – when used during relaxation practice in pregnancy, they can become your personal “relaxation button.” Choose one or two scents and use them exclusively for hypnobirthing practice so your brain builds the association.
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Favorite herbs or dried flowers – take them with you to the hospital in a small box and gently inhale to enter a relaxed state.
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Favorite perfume.
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The scent of home or your partner – perhaps his hoodie or a pillow from home with affirmations, carrying the comforting smell of your space.
👅 TASTE – Comfort During Effort
Though taste isn’t the most commonly used anchor, it can add a layer of pleasure and familiarity.
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Your favorite tea (like raspberry leaf), mint gum, or a slice of lemon – something you enjoy and that brings a sense of "home".
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It might also be the taste of honey or a mild electrolyte drink – anything that supports you physically and emotionally.
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Chocolate – a little energy boost, and a natural source of endorphins (the “happiness hormone”) to lift your mood.
✋ TOUCH – Safety in the Body
Touch is the most powerful anchor for many birthing people.
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Partner’s touch, a hand on your back, gentle massage, or a specific technique like Rebozo massage.
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A warm shawl, soft pillow, or familiar fabric – anything that wraps you in comfort and safety.
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You can also create a kinaesthetic anchor: for example, pressing a certain point on your hand that you consistently use during relaxation practice – in labor, that simple movement can trigger deep calm.
How to Use Your Anchors
During pregnancy – practice. Choose your anchors and use them regularly during relaxation, visualization, and affirmation sessions. Let them become familiar, natural, and enjoyable. The more often you use them in a calm state, the more easily your brain will associate them with relaxation.
During labor – use them intentionally. Ask your birth partner to gently remind you of your anchors. Your partner can help create your “oasis” in the hospital: hanging up your pictures, taking out your pillow, switching on your fairy lights. Their impact may seem subtle, but it is powerful – like comforting wings guiding you through every wave of labor.
Anchors are your tools of inner strength. They don’t replace you – they help lead you back to your own calm, capable self. That’s where your power lies. That’s where the wisdom of birth lives – already within you.
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