The textbook definition of hypnosis is the loss of multiplicity of the foci of the senses, where when one is in a trance (an altered state of consciousness), one starts to tune out some of one’s senses. This state of consciousness involves focused attention and reduced peripheral awareness characterised by an enhanced capacity for response to suggestion. Being in a ‘hypnotic state’ is understood as being in an altered state of consciousness where an individual’s attention is focused and relaxed, guided by another, reducing the amount of attention placed elsewhere to respond to suggestions for changes in subjective experiences, alterations in perception, sensation, emotion, thought or behaviour.

Hypnosis is achieved through hypnotic induction. This might include asking someone to close their eyes, counting down, using imagery to focus attention following instructions for relaxation to help focus attention, as well as responding to suggestions. When someone is hypnotised, they enter into a hypnotic state and respond more rapidly to suggestions.

A hypnotic state is consciousness where the person’s attention is focused and they tend not to be so aware of what is going on around them. In hypnosis, this experience is induced deliberately. But this state can occur outside of hypnosis too, in day-to-day life, such as when you are first waking up, daydreaming, listening to music, or in deep focus.

Hypnotic suggestions are simply suggestions, delivered to someone under hypnosis. Many people respond better to suggestions while in hypnosis but someone doesn’t need to be hypnotised for suggestions to be effective. When provided by an experienced practitioner, suggestions are, in essence, an invitation to experience the world differently. They can be used to produce changes in sensation, perception, thought, emotion or behaviour. Suggestions might include instructions to use imagination, but the difference is that when out of hypnosis, using imagination can, for some, feel effortful; in hypnosis, a ‘successful’ response to suggestion is where the effect feels like it is happening all by itself – it feels more involuntary and effortless.

The mind is a wonderfully powerful organ split into two hemispheres – left and right – with the middle, called the amygdala. Your amygdala, from the day you were born, has only one main function – to scan for threats and keep you safe. It is responsible for three responses: fight, flight or freeze. When you enter into hypnosis, the amygdala is bypassed and the subconscious is accessed. As this is where creative and emotive elements of your brain are, which control the majority of what you do, it is also the space from which you can explore and address learned behaviours and make changes.

The deeper you are in a hypnotic state, the greater your ability to respond to suggestions from within your subconscious.

Emile Coué, a well-respected psychologist wrote, “…in the instance of conflict between logic and emotion – emotion will always win.” This simply means that even if we know logically something we are doing is not the best for us, the subconscious will always win. Depending upon individual experience the subconscious mind can create what might be classified as illogical thoughts and actions, but the subconscious isn’t logical – it is creative and emotive.  So even though we may know something is not logical, your subconscious mind is always working with a positive intention to keep you safe.

Hypnosis feels different for everybody, although people typically report feeling very focused or absorbed in the experience. Because instructions for imagery and relaxation are often used, people can also have very vivid imaginative experiences, as well as describe feeling light, floaty, heavy, sinking, warm, tingly, calm, and excited – it is personal to each individual. This can also include seeing things you haven’t seen for a long time, and you might experience thoughts, feelings or sensations that may feel more or less familiar to you – but generally, people report feeling better afterwards.

Whether a session is online or in person, the session begins with me explaining the process fully before beginning, providing reassurance that the experience is safe and clearly describing the steps we will go through. I will often begin by asking you to explain, in your own words, what the issue is that you are seeking to address. I will make a few confidential notes for my use, and then explain how the mind operates and what we can seek to achieve together through hypnosis before I take you through the steps to enter into a hypnotic state.

While the depth of the hypnotic state will vary from person to person, almost anyone (who has a normal cognitive function) can be hypnotised. If you have ever struggled to wake from snoozing, become lost listening to music, zoned out on a long journey or become engrossed in a movie – these are all a state of trance and a form of hypnotic state.

Everybody is hypnotizable to some extent, with researchers tending to classify people as ‘high’, ‘medium’, or ‘low’ – about 80% of people are in the ‘medium’ band, and can experience many of the effects of hypnotic suggestion, and are likely to benefit from clinical use if needed. Approximately 10% are highly hypnotizable, and can readily experience quite dramatic changes in sensation and perception. Roughly 10% are classified as ‘low’ – meaning that they have not responded strongly to hypnosis, although skills development which seeks to help increase responsiveness to hypnosis exists and is suggested to be effective in many cases).

Hypnosis may help with weight loss, smoking, fears and phobias (such as flying), stress, anxiety, self-worth and confidence, as well as moving through different learned behaviours or experiences that may be causing us challenges. Hypnosis isn’t a quick fix for a problem, but it can help in treating a wide range of situations people experience. People often carry out negative, unwanted behaviours or actions without thinking, even if it is something that may be causing a problem, as they are no longer aware of when specific behaviours or actions have become learned or habituated. These types of issues can also be explored and addressed through hypnosis.

Research studies have shown that hypnosis and sleep differ, although there are some related characteristics. To observers, hypnosis might appear to be like sleep, but the experience is more similar to wakefulness (and hypnosis has even been induced in people riding exercise bicycles – so-called ‘active alert’ hypnosis). Although the word hypnosis is derived from Hypnos, the Greek god of sleep, when hypnotised you are wide awake and very aware, in a state called hypersensitivity in which your senses – sight, hearing, taste, smell, and emotions – are enhanced. Being in this experience is closer to being in a state of daydreaming or relaxing, than being asleep.

Generally speaking, most people have at least some general recollection of the experience, while others will remember minute detail. Everybody reacts to and remembers the hypnosis experience in a slightly different way. Hypnosis on its own doesn’t affect memory, nor does hypnotherapy.

It is possible, however, for a suggestion to be given for forgetting, such as, ‘When you wake up, you will not be able to remember anything that has happened during this period of hypnosis, no matter how hard you try.’ This works well, and often, a person truly won’t remember what happened – however, this approach is not generally a feature of hypnotherapy as a clinical practice.

Ideally, you have thought very carefully about what issues or problems it is that you are seeking to address and hopefully resolve. If you feel comfortable sharing what these are, in advance of the session, then great – otherwise, we will explore together in session what this is and what it is you want to achieve.

Sessions are either in person or online, whatever you find more convenient, with you comfortably clothed and seated. Ideally, the space you are having a session in must be quiet, calm, comfortable and where you will not be disturbed by other activities or people. If we meet in person, this is the environment you will experience.

Like any form of care or intervention, what is suitable for some is not suitable for all. In hypnosis, there are rare occasions where individuals experience dizziness, headache, nausea, drowsiness, anxiety, distress or sleep issues. If you have any questions or concerns as to whether hypnosis is right for you, see your primary care practitioner for professional medical advice.

There is no evidence that anyone can become stuck in hypnosis. Hypnotic states are entered into by your choice only, and you can always choose to leave or terminate an experience at any time. If, for some unusual reason, you were left in a hypnotic state by your hypnotherapist, or by a hypnotic tape, you would either return to full consciousness on your own, or enter a natural sleep, and awaken after a short pleasant nap.

Hypnosis is not mind control. Being hypnotised is also not being unconscious – you are not ‘out, ‘under’ or asleep, although you are very relaxed. Your mind is entirely aware of what is happening. You are in an alternative state of consciousness, with a very narrow focus of attention. You can hear everything that is being said. Nothing happens without your consent and you have control. You will not do anything that you do not think is acceptable, or against your nature. Hypnosis cannot compel people to do things they don’t want to do – you cannot be ‘made’ to violate your values or accepted patterns of behaviour. If a suggestion that was contrary to your will was made to you, you would either reject the suggestion or come out of hypnosis. This includes that if someone does not want to be truthful, hypnosis cannot force this – people respond to questions no more or less truthfully than they would when they are not under hypnosis.

Hypnosis has been around for thousands of years. When talking about hypnosis, some people use the term hypnotherapy – a term which can also be understood as misleading because hypnosis is a tool and not a therapy in its own right. When people talk about hypnotherapy, they often refer to a practitioner who uses hypnosis along with other techniques as a powerful tool to facilitate change and achieve specific goals.

Many hypnotherapists will have had training in a variety of models of human emotion and behaviour. If you want to have therapy involving hypnosis, ideally your therapist has had training in at least one model of therapy (such as CBT, or psychodynamic psychotherapy) before they completed additional training in hypnosis. Someone offering hypnosis on its own is a hypnotist.

Science is a method of discovering knowledge by subjecting ideas to an empirical methodology to see whether they are supported by evidence. Many researchers take a scientific approach to studying hypnosis, generating research questions and then systematically testing hypotheses to see whether they are supported by evidence. Knowledge of hypnosis advances because of research: in the past, people used to hold false beliefs that the effects of hypnosis were mysterious, but now it is understood that the effects are the result of communication between hypnotist and subject which can affect the way the brain processes information. Many research psychologists, medical practitioners and clinical psychologists are interested in what effects hypnosis can have on medical and psychological conditions with a vast body of published research in peer-reviewed journals which can be found online. With an active research community in this area, it could be said that there is a strong interest within science in understanding the effects and impact of hypnosis and hypnotherapy.