Visualization Key for a Successful HypnoBirth

Visualization is one of six key components we teach in HypnoBirthing The Mongan Way ® Visualization is a powerful tool that can help you unlock your mind’s potential. It has been proven to enhance various aspects of your life, including physical performance, academic and career success, and even your overall health and well-being.  Have you ever closed your eyes and imagined yourself in a peaceful setting or envisioned yourself achieving a goal? If so, then you’ve practiced visualization.

The Science Behind Visualization

More than just a New Age fad popularized the movie, The Secret, visualization has been studied by scientists since the late 1800’s. There is an article sharing research about mental imagery and the capacity of people to visualize published by Frances Galton in Mind, a scholarly journal of the Oxford University Press.

Visualization is based on a phenomenon called neuroplasticity, which refers to the brain’s ability to change and reorganize itself through growth. When the brain is rewired to function in a different way than before, this is called neuroplasticity. A good example of this is when a person learns a new language, and their brain develops new connections to facilitate language acquisition.

By tapping into the brain’s ability to process images and emotions, visualization creates new connections in the brain through neuroplasticity. This means that visualization can help rewire the brain and facilitate positive changes in behavior and performance. Key word, here is emotion. Emotion is the secret sauce of visualization. Dr. Joe Dispenza, noted researcher in the fields of   neuroscience, brain function and chemistry, tells his audiences that when you feel the emotion of what you are visualizing as if you have just achieved what desire you are putting your body into a certain state. It is that state that the body/mind seeks to replicate again and again. We are creatures of pattern.

But, I’ve never birthed before, how will I know how I will feel?

You are right. The mix of hormones and the ensuing emotions you feel after birthing are very unique and mothers agree the emotions are almost indescribable.  Joy and overwhelming love combine perfectly to make a euphoric cocktail that won’t be served again until your next birth.  The default emotion for now? Dr. Joe says the best emotions to feel in visualization is love, joy or gratitude. He asserts these emotions speak the language of the quantum field to help bring forth your desires.

Why Visualization is Important in HypnoBirthing

Visualization in HypnoBirthing is key to your success on many levels. According to a study by the National Institutes of Health, visualization can activate the same regions of the brain as the actual experience, creating a neural blueprint for success. If you are mentally rehearsing your birth, seeing it unfold calm, peaceful, stress free you are going to achieve that state more likely than if you leave your birthing brain to go to its default state that has been programmed by media. Additionally, research from the University of California, Berkeley found that visualizing positive outcomes can stimulate the brain’s reward system and increase motivation.

Techniques for Effective Visualization

To effectively practice visualization, there are several techniques to keep in mind. One is to set clear intentions and goals before beginning your visualization practice. This can help you focus your mind and create a clear mental image of what you want to achieve. Another technique is to engage all of your senses while visualizing, including what you see, hear, smell, taste, and feel. Creating vivid mental imagery can also be helpful in strengthening the neural pathways associated with visualization.

The Positive Benefits of Visualization

The benefits of visualization are numerous, and research has shown that it can lead to improved performance in various areas of life. For example, a study from the University of Chicago found that athletes who regularly visualized themselves performing their sport’s skills had better overall performance compared to those who did not visualize. Birth has often been compared to an athletic event.

Visualization has also been shown to be effective in improving academic and career success. A study from the University of Plymouth found that students who visualized themselves succeeding in exams performed better than those who did not practice visualization. The tools you learn in your HypnoBirthing class are not just for birthing. They are tools for life!

Visualization has also been linked to enhanced physical and mental health. Research from the University of Arizona found that patients who visualized themselves healing from surgery experienced less pain and shorter hospital stays compared to those who did not visualize. Whether it is the hypnosis in HypnoBirthing or the visualizations we provide that helps moms down regulate the pain they perceive is still under question. What we do know is the moms who use our techniques perceive less pain than moms who have not learned hypnobirthing skills.

The Positive Effects of Visualization in Everyday Life

Visualization is a key tool for HypnoBirthing moms AND birthing companions. It can be used in everyday life for stress reduction and relaxation, goal setting and motivation, and personal growth and development. When used for stress reduction and relaxation, visualization can help create a sense of calm and reduce anxiety. This is transferred to the baby in utero. Studies show that mother’s stress has a significant impact on the baby while it is in the womb. Keeping cortisol levels low, a by-product of relaxation practice, helps to create a baby who is noticeably calmer once it is outside the womb.

In my HypnoBirthing class I share more research on the effects of visualization in goal setting and motivation, and share examples of how visualization can help create a mental blueprint for success and increase motivation to achieve a desired outcome beyond birthing calmly.  It is a technique and a tool used in many industries including sports, education, medicine, and music. HypnoDads love hearing how visualization can be applied to  career growth and development.

Common Challenges with Visualization

It’s important to note that there is no right or wrong way to visualize. What works for one person may not work for another, and what works for you may change over time. The key is to find a visualization style that resonates with you and to practice it regularly. In HypnoBirthing I teach a style of visualization based on what the neuroscience research says is most effective.

While visualization can be a powerful tool, there are also common challenges that people may face when practicing it. The biggest challenge is difficulty in creating vivid image.  This can be overcome with practice and consistency. Thinking you can’t do something is always a barrier to success.  Negative self-talk and doubt can also be a barrier to visualization. It will reinforce to the subconscious mind that you aren’t a visualizer. In teaching visualization I honor how you visualize naturally and we build upon what comes natural to you.

Early on in our classes we complete a fun visualization exercise that teaches you how you visualize. We all visualize a little differently. Some people may see something in their mind’s eye. Other people fall into the category of “recallers” and recall something similar they have seen in real life to picture in their visualization.  A third style of visualization is “knowing.” For these people they may not “see” an image in their mind, but rely on a sense of knowing and feeling to create the visualization. However you visualize, consistency in practice is an important component in seeing the positive benefits of visualization. Anyone can enhance their ability to create mental imagery and visualize with practice.

Frequently Asked Questions

What is the best time of day to visualize?

There is no one-size-fits-all answer to this question, as it ultimately depends on personal preference and schedule. However, the research tends to point out that the time right before you go to bed to be ideal time to visualize.  Not only is this a peaceful way to welcome sleep, but it seeds the subconscious mind with positive images to review during the sleep time. One theory suggests that new memories are temporarily stored and then reactivated during sleep, which helps to consolidate these memories so that they can easily be retrieved later when needed. According to Dr. Wayne Dyer, the last two minutes before you fall asleep at night stay in your subconscious mind for up to four hours while you’re sleeping, making this a great time to do your visualization.

Can anyone visualize effectively?

Yes, anyone can visualize with practice and consistency. There are some people for whom visualization is a struggle. A very small percent of the population suffers from aphantasia, the inability to see (and create) mental images.  For people with aphantasia learning to visualize is like learning to ride a bicycle. You may not hop on and ride down the street the first time, but with a little persistence and practice you can strengthen your imagination muscles and literally rewire your brain. There’s a saying, “Neurons that fire together, wire together.” Thanks to its neuroplasticity, the brain literally grows, altering its physical form and structure as you exercise it.

How long should visualization sessions last?

Most HypnoBirthing moms are also very busy career moms, so this is a frequent question. You want to make time to do what works, yet your day is already stretched very thing. Visualization sessions can last anywhere from a few minutes to an hour, depending on personal preference and schedule. Research has shown that even short visualization sessions of as little as 15 seconds can be effective in helping to achieve desired outcomes.

It’s important to find a length that works for you and that you can commit to practicing consistently. The Law of Repetition as taught in Hypnobirthing is at work on your behalf. Repetition is key to the rewiring of the brain to help the brain encode the behavior and the emotions and be able to execute them effortlessly on your birthing day.  Even short visualization sessions can be effective in achieving positive outcomes. Teaching moms the effective visualization protocols as evidenced by research as one of their HypnoBirthing skills is important to their success. We break down visualization into distinct components to maximize its effectiveness.

Can Visualization Help With Anxiety I Have in Birthing?

This is just a by product that mothers report to us as a result of practicing their HypnoBirthing skills. While we do have a component of the curriculum that addresses fear and anxiety about birthing, we find the visualizations we do are a helpful tool in managing anxiety by promoting relaxation and reducing stress. When practicing our HypnoBirthing skills, we naturally a visualize a peaceful mental image and engaging the senses to create a calming effect. The Peace Bubble, Rainbow Relaxation and The Forest Fantasy scripts all include visualizing yourself in a peaceful setting, such as a beach or a forest, and engaging your senses to create a vivid mental image. Research shows this can help promote relaxation and reduce anxiety.

Is Visualization a Form of Meditation?

There are a couple of different camps when it comes to answering the question about how visualization and meditation work together.  Visualization can be considered a form of meditation, as both practices involve focusing the mind and creating a sense of calm. However, there are some differences between the two practices. Meditation typically involves focusing on the breath or a mantra, while visualization involves creating a mental image of a desired outcome or experience. Both practices can be effective in promoting overall well-being and reducing stress and both are incorporated into the relaxation techniques taught in HypnoBirthing.

What is the Difference Between Hypnosis and Visualization?

Although they are frequently lumped together as one, hypnosis and visualization are two distinct techniques that are often used to promote relaxation and achieve personal goals. Hypnosis involves inducing a trance-like state in which the individual becomes highly suggestible to the hypnotist’s instructions. Visualization, on the other hand, is a technique that involves creating a mental image of a desired outcome or experience. While both techniques can be effective in achieving positive outcomes, hypnosis typically requires the guidance of a trained professional, while visualization can be practiced on one’s own. Additionally, hypnosis can involve a deeper level of relaxation and altered consciousness, while visualization is more focused on creating a mental image.

Visualization is just one of the powerful tools taught in HypnoBirthing that can help us achieve our goals to have a gentle and calm HypnoBirth  and improve our overall sense of well-being. Understanding the amazing tool visualization offers a HypnoBirthing mom, practicing visualization regularly, and finding a length of visualization session that works for us, and we can unlock the full potential of our minds and achieve our desired outcomes. With the added benefit of reduced anxiety for those who practice visualization mastering this component of HypnoBirthing is a clear choice. Enrolling in HypnoBirthing today will allow you to start practicing and increase success, as you define it, for birth.