What Is Hypnosis? Meaning, How It Works and What It Feels Like
Updated: Aug 25
If you are considering hypnotherapy in Sydney or online for anxiety, a dip in confidence or a phobia, you may be wondering, “What is hypnosis?”
The word “hypnosis” is often associated with swinging watches, stage performances and people losing control. So it is understandable that hypnotherapy, which uses hypnosis as part of the therapeutic process, can feel mysterious.
So, what is hypnosis, really? Here is the simplest answer:
Hypnosis is a state of focused attention in which awareness of surrounding distractions may reduce and the mind can become more responsive to imagination, suggestions and inner exploration.
You are not asleep or unconscious. You can usually hear what is being said, think your own thoughts and decide whether you want to respond.
This article explains hypnosis itself: what it means, what a hypnotic state feels like and what may be happening during the experience. If you want to understand how hypnosis is used therapeutically, read my separate guide to what hypnotherapy is and how it works.
What does hypnosis mean?
The American Psychological Association describes hypnosis as a state involving focused attention, reduced awareness of peripheral distractions and an increased capacity to respond to suggestion.
In plain English, hypnosis is a state in which your attention becomes more focused.
Instead of your mind being pulled in several directions at once, it becomes more engaged with a particular thought, feeling, image, sensation or experience.
You might compare it to becoming engrossed in a book or film and temporarily paying less attention to what is happening around you. These everyday experiences are not exactly the same as guided hypnosis, but they help illustrate how deeply focused attention can feel.
Hypnosis is therefore better understood as being “zoned in” rather than “zoned out.”
What does “hypnotic state” mean?
Hypnotic simply means related to hypnosis. People also sometimes use the word to describe something that holds their attention so completely that everything else seems to fade into the background.
A hypnotic state is a state of focused attention. You are not asleep or unconscious. You can usually hear what is happening around you and remain aware throughout the experience.
What does hypnosis feel like?
Most people are surprised by how normal hypnosis feels.
There is no single sensation that proves you are hypnotised. Depending on the person and the session, you might notice:
Your body becoming relaxed, heavy or very still
A light or floating sensation
Your mind feeling quieter or more focused
Less awareness of sounds or distractions around you
Time seeming to pass more quickly or slowly
Images, memories or sensations becoming easier to access
Your attention wandering and then returning to the practitioner’s voice
You may continue to hear sounds in the room and notice thoughts passing through your mind. You can move, speak, adjust your position or open your eyes if you choose.
Some people experience vivid imagery. Others notice feelings, words, physical sensations or simply a quiet sense of knowing. There is no requirement to see clear pictures or completely switch off your thoughts.
How does hypnosis work?
Researchers do not yet agree on one complete explanation for how hypnosis works.
However, the experience appears to involve a combination of focused attention, expectation, imagination, suggestion and individual responsiveness.
A simple way to understand the process is:
1. Your attention becomes more focused
During hypnosis, attention is deliberately directed away from some external distractions and towards a particular internal experience.
This can make it easier to engage with an idea, sensation or image without being pulled away by every passing thought.
2. Imagination becomes more involving
Your body can respond to something you are imagining even when it is not happening in the present moment.
For example, replaying a difficult conversation can create real tension in your body. Imagining biting into a lemon can make your mouth begin to water.
Hypnosis uses this connection between attention, imagination and physical or emotional response more intentionally.
3. Suggestions provide a direction for your attention
A hypnotic suggestion is an idea or invitation for the mind to explore. It is not a command that removes your ability to choose.
People vary in how readily they respond to different types of suggestion. Motivation, expectations, trust, the setting and the way the suggestion is delivered can all influence the experience.
The American Society of Clinical Hypnosis notes that researchers and clinicians still hold different views about the precise mechanisms involved, even though hypnotic responses themselves are well established.
Do you lose control during hypnosis?
No. In a professional setting, hypnosis is a collaborative process, and you do not lose control.
You can generally:
Hear what is being said
Think your own thoughts
Speak during the experience
Accept, adapt or reject a suggestion
Pause or stop the process
Open your eyes whenever you choose
Stage hypnosis can create a very different impression because it is designed as entertainment. Participants are usually willing volunteers selected for their responsiveness and willingness to take part.
That is different from therapeutic hypnosis, where the process should be private, consent-based and guided by the client’s goals.
The Mayo Clinic’s overview of hypnosis also explains that people typically remain aware and do not lose control over their behaviour during a session.
Does hypnosis have to feel deep?
No. A hypnotic experience does not need to feel dramatic to be meaningful. It is however helpful to relax into the process. Some people feel deeply relaxed and absorbed. Others remain more alert and analytical while still following the process effectively.
You do not need to:
Fall asleep
Stop thinking completely
Lose awareness of the room
Experience vivid mental images
Forget what happened afterwards
Reach a particular “depth”
Rather than trying to measure whether you were “deep enough,” it is more useful to notice whether you were able to follow the guidance, focus your attention and engage with the experience.
What is the difference between hypnosis and hypnotherapy?
The difference is straightforward:
Hypnosis is the state or process of focused attention.
Hypnotherapy is a therapeutic process in which hypnosis is used as one of the tools to support a particular goal.
A hypnotherapist may use hypnosis alongside discussion, therapeutic questioning, imagery, suggestion and other approaches. The precise process depends on the practitioner, the client and what they want support with.
Because this article is specifically about hypnosis, you can find a fuller explanation of its therapeutic application in my guide to what hypnotherapy is, what it may be used for and what happens during a session.
Can everyone be hypnotised?
Most people can experience hypnosis, but it will not feel the same for everyone.
Some people settle into a focused, relaxed state quite quickly. Others need more time to feel comfortable with the process. Your experience can also vary from session to session depending on how stressed you feel, how easily you can concentrate and how comfortable you are with the practitioner.
Having a busy or analytical mind does not mean hypnosis will not work for you. There is no “perfect” way to experience it and nothing you need to perform or get right.
Is hypnosis safe?
Hypnosis is generally considered low risk when used appropriately by a suitably trained practitioner, but it is not right for every person or every concern.
Possible reactions can include tiredness, dizziness, headache, emotional discomfort or temporary anxiety. Particular care may be needed when working with severe mental health conditions, trauma or uncertain memories.
Hypnosis should not replace appropriate medical or psychological care. If you have concerns about whether it is suitable for you, speak with your treating health professional and ask the practitioner about their training, experience and professional memberships.
Evidence for hypnosis also varies depending on the condition being considered. The US National Center for Complementary and Integrative Health provides a useful overview of where research is promising and where findings remain mixed.
Considering hypnotherapy?
You may have arrived here because you are curious about hypnosis. Or you may be researching it because anxiety, overthinking, self-doubt or an automatic reaction continues to affect you even though you logically understand what is happening.
The next useful step is to learn how hypnosis is applied within therapy, what a session involves and how to decide whether the approach suits you.
If you are considering hypnotherapy in Sydney, I offer personalised one-to-one sessions in Balmain and Five Dock, as well as online hypnotherapy across Australia. You are welcome to explore my Sydney hypnotherapy services or book a free initial consultation to discuss what you would like support with.
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