Understanding hypnosis: What it is and how it works

Hypnosis has a long history, stretching back to the 18th century with Mesmerism, and it has evolved a great deal over the centuries. Today, it’s often used alongside other therapeutic methods, such as counselling and cognitive behavioural therapy (CBT), to improve overall treatment outcomes. What sets hypnosis apart is its ability to access both the conscious and subconscious mind, helping individuals connect their mind and body – affecting not just thoughts and emotions, but also behaviours and physical sensations (Nash & Barnier, 2012).

So, what is hypnosis?

In simple terms, hypnosis is a state of deep relaxation and focused attention. It’s like when you get so absorbed in a good book or movie that you lose track of everything around you, and almost dissociate – that’s the feeling you might have during hypnosis.

You may experience distortions in time, and feel calm and relaxed. Contrary to popular belief, you're not asleep or under someone’s control. Instead, you remain fully aware of your surroundings and in control of your actions throughout the process, however, suggestions of sleep will be used to evoke the sleepy relaxed response due to the association we have with sleep and it being relaxing (American Psychological Association, 2020).

Debunking myths about hypnosis

Myth: You can be made to do things against your will.
Fact: Hypnosis requires your active participation. You can’t be forced to do anything you don’t want to do, especially things that go against your values or morals.

Myth: Hypnosis is mind control.
Fact: Hypnosis is more about enhancing your focus. You’re not under someone’s control –you're simply more open to exploring your thoughts and feelings.

Myth: You can get stuck in hypnosis.
Fact: Hypnosis is a natural state. If you want to stop or exit the state, you can do so anytime. If you fall asleep, which will be discussed with the therapist, you would usually be woken up as agreed.

Myth: Only certain people can be hypnotised.
Fact: While some people may be more susceptible, nearly everyone can experience some level of hypnosis.

The science of hypnosis: Brain activity and brain waves

When you're in a hypnotic state, your brain waves change. These waves are linked to different states of consciousness, and they can help explain why hypnosis works the way it does:

• Beta waves: These are fast waves that occur when you’re awake and engaged in tasks, like problem-solving or talking to someone.
• Alpha waves: These slower waves show up when you’re in a relaxed state – like when you’re daydreaming or meditating. This is the state where the conscious mind starts to relax, and the subconscious becomes more accessible.
• Theta waves: These are slower waves that typically occur during deep relaxation such as in hypnosis, and they dominate when you’re in a hypnotic state. Theta waves are where deeper memories and feelings can be accessed, making them particularly useful in therapy. Theta waves are not magic, but they do play a role in making the mind more suggestible, relaxed, and open to change.
• Delta waves: These waves happen during deep sleep and are involved in the body’s recovery processes.

Hypnosis usually brings you into the theta state, where your mind can go beyond the surface-level awareness, helping you work through deeper issues (Société Française d'Hypnose, 2019).

How hypnosis works: Focusing the mind

Hypnosis works by narrowing your attention on a specific thought, image, or sensation, which helps you enter a state of deep relaxation. Here’s how it works in a typical session:

• Focused attention: You’re asked to focus on a specific image or idea, which helps quiet the noise of everyday life. For example, a therapist might guide you to imagine a calm, peaceful place, helping you relax and settle into the experience. As you focus on this mental image, the body tends to follow, and you might feel deeply relaxed or even experience sensations like warmth or a tingling feeling.
• Expectation and belief: The power of suggestion plays a big role in hypnosis. If you believe that a suggestion – like feeling calm or pain-free – will work, it’s much more likely that it will. Our minds respond to expectations, so having confidence in the process can make it more effective (Kirsch, 2000).
• Physiological response: As your mind becomes absorbed in the suggestion, your body often reacts too. For example, your muscles may relax, or you might feel warmth spreading through your body, which reinforces the feeling of relaxation, you might feel actual sensations of warmth and get images of for example being on a beach, which amplifies the effectiveness of the session. When we are relaxed, we are also more generally likely to make changes and take positive suggestions on board.

Hypnosis is a way of focusing your mind so deeply on healing that it has a real, tangible impact on your mental and physical state.

Applications of hypnosis: What can it help with?

Hypnosis has a wide range of uses, both in treating specific issues and in promoting general well-being. Here are some of the most common areas where hypnosis can be helpful:

• Stress and anxiety: Hypnosis is particularly effective for reducing stress and anxiety. It can help calm the mind, ease tension, and promote a sense of well-being (Spiegel & Spiegel, 2004).
• Pain management: One of the most well-known uses of hypnosis is for pain relief. By altering how the brain processes pain signals, hypnosis can help reduce the intensity of chronic pain or even eliminate it for periods of time (Hammond, 2010).
• Behavioural change: Whether you’re trying to quit smoking, lose weight, or overcome a fear, hypnosis can reinforce positive habits and help break unhelpful ones.
• Performance enhancement: Many athletes and professionals use hypnosis to sharpen focus, increase confidence, and improve performance. Through visualisation and relaxation techniques, hypnosis can help you stay calm under pressure and perform at your best.
• Emotional healing: Hypnosis is also helpful for addressing unresolved emotional issues, such as trauma or grief. It allows individuals to access memories or feelings they may have buried and work through them in a safe, controlled environment (Yapko, 2003).

Final thoughts: The therapeutic potential of hypnosis

Hypnosis isn’t a magic cure-all, but it’s a powerful tool that can help you work through a wide range of issues, from stress and anxiety to pain and emotional wounds. It offers a way to tap into the deeper layers of your mind, enabling you to make lasting changes that go beyond surface-level solutions.

When used alongside traditional therapy, hypnosis can help you gain new insights, shift old patterns, and move forward in ways that might have felt impossible before. If you’re looking for a fresh approach to mental health and well-being, hypnosis is worth considering as a complementary tool.

References

• American Psychological Association, 2020. What is Hypnosis? (online) Available at: https://www.apa.org/news/press/releases/2015/11/hypnosis (Accessed 6th November 2024)
• Dillane, T. and Hickey, R., 2019. Brain Wave Activity and Hypnosis: Understanding the Therapeutic Potential. Journal of Hypnotic Research, 11(3), pp. 145-160.
• Hammond, D.C., 2010. Hypnosis in the Management of Pain. New York, NY: W.W. Norton & Company.
• Hilgard, E.R., 1991. Divided Consciousness: Multiple Controls in Human Thought and Action. New York, NY: Wiley.
• Kirsch, I., 2000. How Expectancies Shape Experience. American Psychologist, 55(2), pp. 332-336.
• Nash, M. and Barnier, A.J., 2012. The Oxford Handbook of Hypnosis: Theory, Research, and Practice. Oxford: Oxford University Press.
• Oakley, D.A. and Halligan, P.W., 2009. Hypnosis and Suggestion in the Treatment of Pain. In: Pain and the Brain. New York, NY: Cambridge University Press, pp. 263-282.
• Société Française d'Hypnose, 2019. What is Hypnosis? (online) Available at: https://www.sf-hypnose.org/en/what-is-hypnosis/ (Accessed 6th November 2024).
• Spiegel, D. and Spiegel, H., 2004. Trance and Treatment: Clinical Uses of Hypnosis. Washington, DC: American Psychiatric Publishing.
• Yapko, M.D., 2003. Hypnosis and Hypnotherapy with Children. New York, NY: Brunner-Routledge.
• Spiegel, D. and Spiegel, H. (2004). Trance and Treatment: Clinical Uses of Hypnosis. American Psychiatric Publishing.
• Yapko, M.D. (2003). Hypnosis and Hypnotherapy with Children. New York, NY: Brunner-Routledge.