How Does Hypnosis Work?
Have you ever wondered what hypnosis is — beyond what you see in pop culture? It’s often misunderstood, dramatized, or even feared. But in reality, hypnosis (or hypnotherapy) is a tool that many therapists use to help people make positive changes in their minds, bodies, and behavior. Here’s a closer look at what it is, how it works, and when it might help.
What is Hypnosis?
Hypnosis is a state of heightened focus and concentration combined with deep relaxation. Cleveland Clinic
While under hypnosis, you’re more open to suggestions that can shift perceptions, sensations, emotions, memories, thoughts, or behaviors.
Importantly, hypnosis is considered a complementary therapy. That means it’s used alongside more conventional medical or psychological treatments, not usually as a standalone cure. Cleveland Clinic
The Process: How Hypnosis Actually Works
Cleveland Clinic outlines four main stages to a standard hypnotherapy session. Understanding these can help demystify the process:
Induction
This is how the session begins. The hypnotherapist helps you relax and put aside distractions. Tools often used include guided imagery, breathing exercises, and progressive muscle relaxation (tensing and releasing muscles while breathing).Deepening
Once you are relaxed and focusing, the therapist works to deepen that relaxed state. It’s like moving from the edge of a pool to being fully and comfortably submerged. They may use visualizations — for example, imagining walking down a staircase or lying in a cozy bed.Suggestions
When you’re deeply relaxed and focused, the therapist offers suggestions. These are carefully worded to influence thoughts, feelings, or behavior. Suggestions can be specific (e.g. “You will feel little desire to smoke”) or more general (e.g. “You will feel calmer in stressful situations”). Imagery and metaphors are often used here.Emergence
This is the “waking up” part — bringing you back from the hypnotic state. The therapist helps you reverse the deepening, such as visualizing coming back up stairs, or slowly removing covers, etc. You gradually return to full awareness.
What Hypnosis Doesn’t Do
It’s helpful to be clear about what hypnosis isn’t:
You don’t lose consciousness; you’re not asleep. Most people remember what happens during a session.
You are not under someone else’s control. You always have agency over what you accept or reject.
It’s not magic, mind‑control, or brainwashing. Hypnosis works through your own willingness and involvement.
What Hypnosis Is Used For
Hypnotherapy can be applied to many different issues, often in conjunction with other treatments. Some common uses include:
Mental health: anxiety, panic attacks, phobias, PTSD, depression
Physical / chronic conditions: chronic pain, fibromyalgia, migraines, irritable bowel syndrome (IBS)
Behavior‑related goals: quitting smoking, managing weight, reducing stress, improving sleep, managing side effects of medical treatments such as nausea/vomiting during cancer treatment.
Benefits, Risks, and What To Expect Over Time
Benefits:
Hypnosis tends to be low‑risk. When done by a trained professional, it can bring about real changes in perception, feeling, behavior.
For many people, it provides relief, whether that's less pain, less anxiety, or better sleep. Even if the mechanisms aren’t fully understood scientifically, many find the results meaningful.
Risks / Side‑Effects:
Some people may experience temporary dizziness, drowsiness, fatigue, headaches, or even increased anxiety. Cleveland Clinic
If you have certain psychiatric conditions, or certain vulnerabilities, hypnosis might not be appropriate or needs to be done very carefully. Always share your full medical/psychological history.
Timeframe:
A typical session lasts about one hour.
You may need more than one session to begin seeing or feeling change. How many depends on your goals, condition, and how well you respond. How to Choose a Hypnotherapist
Because hypnosis requires trust, safety, and skill, choosing the right professional is important:
Look for someone who is properly trained and certified in hypnotherapy, ideally with a background in a relevant healthcare field (psychology, medicine, nursing, etc.).
Credentials matter. In the U.S., organizations like the American Society of Clinical Hypnosis, the Society for Clinical and Experimental Hypnosis, or the American Association of Professional Hypnotherapists are good places to begin.
You should feel comfortable with them: comfortable sharing your goals, concerns, and willing to be open. Hypnotherapy works best when there is a good therapeutic relationship.
Final Thoughts
Hypnosis is not mystical. It’s a structured, intentional process that harnesses the mind’s ability to focus, imagine, and change. For many people it provides relief, a shift in perspective, or a different way to manage conditions where traditional treatments may not completely succeed on their own.
Caution: Hypnosis is not a substitute for medical care or professional mental health treatment. Hypnotherapy should be viewed as a complementary approach and can only support a client’s well-being when used alongside appropriate medical guidance. If you have medical problem, seek a licensed healthcare provider’s advice, and engage in hypnotherapy with a doctor's referral.
Misa Nguyen
