The Truth About Hypnotherapy and Separating Science From Myth
- 8 hours ago
- 8 min read
Written by Kiara Brown, Licensed Professional Counselor, EMDR-Certified Therapist & Certified Hypnotherapist
Kiara Brown is a Licensed Professional Counselor, EMDR-certified therapist, and hypnotherapist specializing in trauma healing, nervous system regulation, and the integration of clinical and spiritual approaches.
Hypnotherapy is often misunderstood, shaped more by stage performances and popular culture than clinical reality. This article explores how hypnosis works, what research says about its therapeutic applications, and how it may help people access deeper levels of relaxation, awareness, and emotional healing.
What is hypnotherapy?
When you hear about hypnotherapy or hypnosis, what do you think about? The first thing that comes to mind is probably someone watching a pocket watch swing in front of their face, a stage performance of people acting like chickens, or even someone being hypnotized to forget something important. Reality is vastly different from those images that come to mind.
Hypnotherapy and hypnosis are not meant to make or induce you to act against your values or in ways that are fundamentally out of character. Hypnosis, according to the American Psychological Association, is defined as “a state of consciousness involving focused attention and reduced peripheral awareness characterized by an enhanced capacity for response to suggestion”.[1] In plain terms, hypnosis narrows your attention so you can become more responsive to therapeutic suggestions.
Hypnotherapy is the therapeutic use of hypnosis to address medical, behavioral, or psychological concerns. Clinical hypnosis is an evidence-informed tool, not a method for controlling you. Just like any other type of therapy, hypnotherapy requires consent. You remain in control of the experience. You can bring yourself out of the hypnotic state at any time if you feel the need to do so for any reason. The suggestions given during the session are intended to induce relaxation and help you become more aware of your thoughts, emotions, and bodily sensations. Just a reminder that hypnosis is not considered a form of mind control, and people generally remain able to reject suggestions that conflict with their morals or ethics.
How long has clinical hypnosis been around?
Modern clinical hypnosis dates to 1843, with contributions from James Braid, known as the Father of Modern Hypnosis.[2][3] But there are accounts of hypnosis-like events dating back thousands of years from numerous cultures around the world. Those traditions focused on trance-like healing states within their respective cultures.
Before James Braid, Franz Anton Mesmer, in the late 1770s, began treating people with what he called “animal magnetism,” using suggestion and imagination. Braid built upon Mesmer’s observations while rejecting his theory of animal magnetism. He focused instead on the attention- and suggestion-based aspects of Mesmer’s work, coining the term hypnotism and publishing Neurypnology.
Hypnosis gained popularity in the 1880s through the work of Bernheim and Charcot, influencing Freud before he published his work on psychoanalysis. Hypnotherapy underwent major changes in the 1900s, driven by the work of numerous psychologists, including Clark Hull. In the 1950s, both the British Medical Association and the American Medical Association acknowledged the therapeutic value of hypnosis and supported its use by appropriately trained healthcare professionals.[3]
What can hypnotherapy help with?
Let’s take this example of what you might seek hypnotherapy for. Imagine you are struggling with chronic stress at work and find it difficult to let go of anxious thoughts, even after trying talk therapy, self-help strategies, or ignoring them. In a hypnotherapy session, you would be guided into deep relaxation, encouraged to focus inward, and given positive suggestions that may help your mind access a state of calm that you can return to while you’re at work and build confidence in your abilities. Over time, the more you practice getting into that state, you may notice that you react to work pressures with greater ease and less tension.
This is just one example of what you can receive hypnotherapy for, but there are many other areas in which hypnotherapy has been studied. You may be wondering if this is the right fit for you and your treatment. The answer depends on your concerns and the course of treatment you want to pursue, but it may be the right fit for you.
Hypnotherapy has been researched across a range of psychological, behavioral, pain, and medical contexts, including anxiety, depressive symptoms, PTSD, pain, fibromyalgia, symptoms associated with cancer treatment, childbirth, dental procedures, smoking cessation, and weight management. The strength of the evidence varies depending on the condition and whether hypnosis is used alone or alongside other treatment.[4][5]
Hypnotherapy is not a suitable approach for everyone. It may require additional clinical caution or may not be appropriate for some individuals, particularly when psychosis, severe dissociation, or significant cognitive impairment affects reality testing or informed participation. Suitability should be assessed by an appropriately qualified clinician. Individuals who are unwilling to participate are also unlikely to benefit, as engagement and willingness are important for the process to be effective.
How does hypnosis affect the brain?
The brain goes through physiological changes during hypnosis. Studies using EEG and brain imaging have shown measurable changes in brain activity during hypnosis. Some studies suggest changes in theta activity, commonly associated with deep relaxation, focused attention, and imagery, sometimes accompanied by changes in alpha activity.[6] Researchers continue to examine how these changes relate to attention, imagery, and responsiveness to suggestion.
Hypnotherapy is generally considered safe when conducted by a qualified professional. Following a session, people have reported feelings of relaxation, calm, or mild drowsiness. Occasionally, some people may feel lightheaded, emotional, or unusually tired, but these effects are typically mild and temporary. On rare occasions, people may experience distressing memories or strong emotional responses that may need to be addressed during or after the session.
Can hypnosis make you lose control?
Clinical hypnosis is not generally understood as a form of mind control and does not reliably cause people to commit crimes, acts of violence, act out of character, act like animals, or do things they do not want to do, as may be portrayed on television or in movies. Reputable clinicians who are properly trained in hypnotherapy abide by a code of ethics and conduct that prohibits them from making harmful suggestions to individuals in a hypnotic state.
There are specific hypnotic states in which highly suggestible and responsive individuals may temporarily fail to perceive an object that is present or experience a suggested perception of something not physically present. These temporary perceptual effects end when the suggestion or hypnotic experience ends. Stage hypnotists typically select willing and responsive participants and use these effects for entertainment in a structured setting.
In the clinical setting, hypnosis is used to help you explore your deeper thoughts, emotions, and concerns by increasing your awareness of your internal experiences and lessening your overall daily distress. Clinical hypnosis supports therapeutic awareness of your issue rather than a loss of control. Deep hypnotic states are not necessary for that level of therapeutic work. Research suggests that deeper hypnotic states may be useful for certain applications, such as pain management or medical procedures.
What does a session involve?
It’s normal to feel uncertain or curious about what the process looks like if you’ve never experienced it before. Each therapist has their own style, but here is a general outline of what a session could look like:
Before the session: We begin by discussing your goals, answering any questions you may have, and reviewing your medical and psychological history. This is the intake session to clarify your expectations and ensure that hypnotherapy is appropriate for your needs. This is also the session to confirm your consent to the process before sessions proceed and to ensure we are the right fit.
During the session, you settle into a comfortable and safe environment, either in person or virtually. The hypnosis starts with a gentle induction phase, in which I guide you through relaxation exercises, using either deep breathing or imagery, to help you focus your attention and relax your body. Then we follow with techniques used to deepen your focus and receptivity.
Once you are in a relaxed state, I introduce positive suggestions or therapeutic imagery about your goals or areas of concern. We can also, depending on your concern, use the suggestions to have a deeper discussion about what you are experiencing in your body and work toward release. You remain aware during the session and can stop at any time. Throughout the process, you are a participant and active contributor in your own healing journey.
After the session, you are gently guided out of the hypnotic state and given a few moments to regain your usual level of alertness. We then discuss your experience, answer any questions, and review anything that came up during the session. I have had clients report ongoing feelings of relaxation, clarity, or insight following the session.
Hypnotherapy is typically a brief and focused treatment. While you may notice meaningful shifts after even one or two sessions, you may benefit from attending several sessions, depending on the nature of your concern and the goals you wish to achieve. Results can vary and may depend, in part, on how much the suggestions are reinforced and practiced between sessions. Your personal hypnotherapist will tailor the frequency and duration of your sessions to match your individual needs and desired outcomes.
When insight alone isn’t enough: Is hypnotherapy right for you?
If you feel like you’ve gained insight through therapy but continue to struggle with the same emotional or behavioral patterns, you may be ready to go deeper. Clinical hypnosis isn’t about losing control over yourself. It’s about gaining access to internal resources that are often difficult to reach through conversations alone.
Clinical hypnosis can deepen treatment by reducing external distractions and helping you focus on internal sensations, thoughts, and emotions, thereby supporting meaningful change when integrated into an overall treatment plan. As a trauma therapist, I don’t see hypnotherapy as a replacement for traditional psychotherapy. I see it as another evidence-informed tool that can help clients access parts of themselves that aren’t always available through conversation alone.
I’ve found that insight is important. Most of my clients already understand why they struggle. However, meaningful and lasting change often requires engaging the mind, body, emotions, and, for those who value spirituality, the soul together.
Read more from Kiara Brown
Kiara Brown, Licensed Professional Counselor, EMDR-Certified Therapist & Certified Hypnotherapist
Kiara Brown is a Licensed Professional Counselor, EMDR-certified therapist, and certified hypnotherapist who specialized in trauma, anxiety, and nervous system regulation. She is the founder of Lunar Counseling, where she blends evidence-based approaches like EMDR with somatic work, subconscious healing, and spiritual integration. Her work focuses on helping people understand how trauma is stored in the body and how to safely begin releasing it. Kiara approaches healing as both a clinical and deeply personal process, one that involves the mind, body, and something deeper. She is the host of the Lunar Counseling Podcast, where she explores the intersection of mental health, embodiment, and spiritual growth in a grounded and accessible way.
References and further reading:
[1] American Psychological Association. (n.d.). Hypnosis. APA Dictionary of Psychology.
[2] Braid, J. (1843). Neurypnology: Or the rationale of nervous sleep considered in relation with animal magnetism. John Churchill.
[3] Hammond, D. C. (2013). A review of the history of hypnosis through the late nineteenth century. American Journal of Clinical Hypnosis, 56(2), 174-191.
[4] Rosendahl, J., Alldredge, C. T., & Haddenhorst, A. (2024). Meta-analytic evidence on the efficacy of hypnosis for mental and somatic health issues: A 20-year perspective. Frontiers in Psychology, 14, Article 1330238.
[5] Valentine, K. E., Milling, L. S., Clark, L. J., & Moriarty, C. L. (2019). The efficacy of hypnosis as a treatment for anxiety: A meta-analysis. International Journal of Clinical and Experimental Hypnosis, 67(3), 336-363.
[6] Jensen, M. P., Adachi, T., & Hakimian, S. (2015). Brain oscillations, hypnosis, and hypnotizability. American Journal of Clinical Hypnosis, 57(3), 230-253.
[7] American Psychological Association. (2024). Uncovering the new science of clinical hypnosis.
[8] Fisch, M., et al. (2022). Functional changes in brain activity using hypnosis: A systematic review. Brain Sciences, 12(1), 37.
[9] Jones, M. R., et al. (2024). Adjunctive use of hypnosis for clinical pain: A systematic review. PAIN Reports, 9(5).
[10] Kekecs, Z., et al. (2022). Guidelines for the assessment of the efficacy of clinical hypnosis applications. International Journal of Clinical and Experimental Hypnosis, 70(2), 113-148.
[11] Montgomery, G. H., DuHamel, K. N., & Redd, W. H. (2000). A meta-analysis of hypnotically induced analgesia: How effective is hypnosis? International Journal of Clinical and Experimental Hypnosis, 48(2), 138-153.
[12] Oakley, D. A., & Halligan, P. W. (2013). Hypnotic suggestion: Opportunities for cognitive neuroscience. Nature Reviews Neuroscience, 14(8), 565-576.
