When preparing for birth, especially as a hypnobirthing mama, your focus is on creating an environment that allows you to feel calm, empowered, and fully supported. Whether you’re planning a home birth or a hospital birth, having a well-thought-out birth bag is essential for setting the stage for the gentle and serene experience you envision. Hypnobirthing emphasises relaxation, mindfulness, comfort, and a sense of control, and the items you bring with you should support these goals.
This guide will help you prepare the ultimate hypnobirthing birth bag, including how to use sensory anchors like essential oils, music, and visual aids to maintain a sense of calm during labour. I've also included suggestions for your birth partner’s bag, ensuring they are prepared to support you every step of the way.
What to Pack in a Hypnobirthing Mama's Birth Bag
Your Hypnobirthing Tools
You’ve spent time practicing and preparing for this moment, so bring any tools that help you get into the right mindset:
Positive Affirmation 'Cards': Positive birth affirmations are a core part of hypnobirthing. Create or purchase a set of cards with empowering statements like “I trust the instinctive process of birth which flows naturally through my body” or “Each surge brings my baby closer to me.” Seeing these affirmations during labour will help keep your mind focused and calm.
Include reminders of slow, deep breathing techniques such as “I breathe deeply, calmly, and slowly” to guide you during each stage of labour.
Anchoring tools: Creating an environment conducive to a calm birth involves engaging all your senses - transforming your space, whether at home or in a hospital, into a sanctuary of peace. Here’s how to do it:
Smell: Bring essential oils. Use lavender or frankincense for relaxation, or citrus oils to energise and uplift. You can pack a diffuser or apply a couple of drops on a soft cloth or your pillow. You can also inhale the scent from a cotton ball or use an essential oil roller on your wrists as a wonderful alternative. A pillow spray is also a great option to pack in your birth bag - use it during the third trimester as you practise your hypnobirthing techniques for maximised benefits.
Sight: Visualise your ideal birth space. Use dim lighting, fairy lights or candles (electric if in a hospital), and keep soft, comforting visuals in view - be it pictures of your favourite or imagined soothing place, loved ones, a calming affirmation, or a vision board. Placing these photos in your line of sight can help keep your mind at ease, guiding your focus towards positivity and serenity.
Sound: Immerse yourself in calming music, recorded birth affirmations, or hypnobirthing tracks that help you focus on relaxation and breathing. Create a playlist that you can use during the different phases of labour. Have hypnobirthing tracks and music playlists available to play on travel speakers from both your and your birth partner's phones. Don't forget your chargers!
These sensory tools are your anchors - reminding you to trust your body and stay grounded in peace. They are essential in hypnobirthing, creating an environment where you can tap into your body’s natural rhythm and embrace the power of your birth.
Hydration and Nourishment
Staying hydrated and nourished during labour is important. Pack:
A water bottle (one with a straw), coconut water or electrolyte drinks for hydration.
Snacks: Think light, easily digestible snacks like dates, energy bars, or fresh/dried fruits to sustain you during labour.
Labour Comfort Essentials
To maintain comfort throughout labour, it’s important to pack what makes you feel supported and physically relaxed. Consider:
Comfortable and relaxing clothing: You’ll want soft, breathable, and loose-fitting clothing that allows you to move freely and feel comfortable during labour.
A birth ball and birth sling: For active birth support.
A tennis ball or massage tools: These can be used by your birth partner to ease tension in your lower back or legs.
Pillows and your favourite blanket: If birthing in a hospital, bring pillows that can help you feel more comfortable and smell like home, bringing your safe space with you.
A rebozo or shawl: For comfort and positioning.
Privacy Control
A core lesson of any hypnobirthing course is to take control of your birthing environment and create a space that supports your sense of privacy. Here are a few tips on what to bring to support this:
Headphones
Eye mask
A note to put on the door asking care providers to respect a calm and quiet environment.
Your Birth Plan
Don’t forget to include a few copies of your birth preferences in your hypnobirthing birth bag! This should be a clear and concise document outlining your wishes for labour, birth, and immediate postpartum care, ensuring your birth team understands what matters most to you. Creating this document is key to an empowering experience, as it encourages expectant mamas to research and educate themselves about what is available and what feels right to them.
Include details about the calming environment you want - such as dim lighting, soothing music, and minimal interruptions - as well as your preferences for comfort management, birthing positions, interventions, and the golden hour.
What to Pack in the Birth Partner’s Bag
A well-prepared birth partner is a key component in creating the calm, supportive environment you need during labour. Here's what they should pack in their own birth bag:
Comfortable Clothes and Snacks
Labour can be a long process, so your partner should be comfortable too. They’ll need:
Comfortable, loose-fitting clothing
Healthy snacks and water to stay energised and hydrated throughout the birth
Comfortable shoes for walking or standing during labour support
Support Tools for You
Your birth partner is your primary support system during labour, and they should have everything ready to help you through it. This includes:
Massage oils or lotion to help ease tension and promote relaxation
Flannels (for hot/cold comfort): Great for soothing your back or neck during labour
A list of hypnobirthing affirmations or cues to guide you when you need reminders to relax and breathe (prepare this together).
Music playlists and hypnobirthing tracks: Make sure they know how to access or change the music or affirmations you’ve chosen.
A copy of your birth plan
Emotional and Physical Support
Labour can be intense, and your birth partner is there to keep you feeling safe and supported. Encourage them to:
Offer gentle touch or massage when needed
Remind you of your breathing techniques
Ensure the room remains peaceful, dimmed, and filled with the calming sensory anchors you’ve chosen.
The more prepared your birth partner is, the more confident they will feel in supporting you throughout your birthing journey.
Conclusion
Packing a hypnobirthing birth bag is more than just preparing for the practicalities of labour- it’s about cultivating an environment that makes you feel calm, empowered, and supported. By incorporating sensory anchors like essential oils, visual aids, and calming music, you can create a space that honours the peaceful birth experience you’ve envisioned.
Your birth bag should reflect your desires for comfort, connection, and mindfulness, whether you’re at home or in a hospital. Equally, ensuring that your birth partner is prepared with tools to support your emotional and physical well-being will set the foundation for a truly empowering birth.
The key to hypnobirthing is relaxation and trust - trust in your body, in your birth, and in the journey that’s bringing your baby into the world.
