What Happens During Self-Hypnosis? A Beginner’s Guide
- Katie Potratz
- Aug 11
- 4 min read
You’ve probably heard that hypnosis can help relieve anxiety, manage chronic pain, or even improve sleep. But what actually happens when you hypnotize yourself? Is it just deep relaxation—or is something more profound going on in your brain and body?
In this beginner-friendly guide, I’ll walk you through what’s really happening during self-hypnosis, how it supports healing, and why it’s one of the most powerful tools you can use to change your life from the inside out.
And if you’re curious to try it, I’ll share my Self-Hypnosis Method so you can get started today.
What Is Self-Hypnosis?
Self-hypnosis is a natural, focused state where your conscious mind relaxes and your subconscious mind becomes more open to positive suggestions and change.
It’s not about “losing control” or going into a trance like you might see in movies. You’re fully aware, but inwardly focused—much like being absorbed in a great book or lost in thought while driving.
Unlike meditation, which emphasizes observation and stillness, self-hypnosis is intentional. You enter a relaxed state with a specific goal—whether that’s reducing anxiety, reprogramming limiting beliefs, or easing chronic symptoms.
What’s Happening in Your Brain and Body During Self-Hypnosis?
Self-hypnosis isn’t just a mental exercise—it produces measurable changes in the brain and body. Here’s what’s going on behind the scenes:
1. Your Brain Waves Shift
As you enter hypnosis, your brain waves slow down from active beta (thinking) into alpha and theta states—those same dreamy brainwave patterns you experience right before sleep or during deep meditation.
This shift creates the perfect conditions for accessing the subconscious mind, where your beliefs, habits, and emotional patterns live.
2. Your Nervous System Calms Down
Self-hypnosis activates your parasympathetic nervous system (your “rest and repair” mode).
This helps:
Lower cortisol (stress hormone) levels
Interrupt chronic fight-or-flight patterns
For those dealing with chronic stress, illness, or pain, this state is essential. It’s where real restoration happens.
3. Your Subconscious Mind Opens Up
In this relaxed, suggestible state, your inner mind becomes more receptive. That means you can:
Plant new beliefs (like “I am safe” or “My body knows how to heal”)
Reframe past experiences
Rewire automatic responses to stress or symptoms
Shift internal identity patterns (like “I’m broken” → “I’m healing”)
Because the subconscious runs around 90% of our behavior and physical responses, working here is far more effective than simply trying to “think positively.”
4. Your Body Responds
Studies have shown that hypnosis can reduce pain perception, improve immune response, and even accelerate healing after surgery. That’s because the mind and body are always communicating.
When you guide your mind toward safety, healing, and wholeness—your body listens.
Common Experiences During Self-Hypnosis
People often ask: “How do I know if it’s working?” Here are a few signs you’re in a hypnotic state:
You feel deeply relaxed, heavy, or light (like floating)
Your breathing slows
Time distortion (you think 5 minutes passed but it’s been 20)
Vivid imagery or insights arise
You’re aware, but your focus turns inward
There’s no perfect way to experience self-hypnosis—it’s okay if it feels different each time. The more you practice, the easier it becomes to drop in.
Why Use Self-Hypnosis for Healing?
Self-hypnosis is one of the most empowering tools you can learn. It allows you to become your own healer by changing what’s happening in the brain and nervous system—right at the source.
Here are just a few things self-hypnosis can support:
Chronic pain: By retraining pain pathways in the brain (neuroplasticity)
Anxiety: By calming overactive fear responses
Low self-worth: By reprogramming deep-rooted beliefs
Inflammation & fatigue: By reducing stress load on the body
Sleep, digestion, hormones, immune health: By bringing your body into a state of rest and repair
It’s simple, safe, and incredibly effective when practiced regularly with NO negative side effects.
Science-Backed Benefits of Self-Hypnosis
Self-hypnosis isn’t just anecdotal—it’s backed by a growing body of research showing measurable improvements in both mental and physical health. Here are a few powerful studies that highlight its effectiveness:
Pain Relief: A meta-analysis published in the International Journal of Clinical and Experimental Hypnosis found that hypnosis significantly reduces chronic pain, particularly for conditions like fibromyalgia, arthritis, and back pain.👉 Study link
Surgical Recovery & Immune Function: Research from Harvard Medical School showed that patients who used hypnosis before surgery experienced faster wound healing, less pain, and required fewer medications.👉 Study link
Anxiety Reduction: A 2019 review in the American Journal of Clinical Hypnosis found that hypnosis consistently reduced symptoms of generalized anxiety, test anxiety, and preoperative anxiety.👉 Study link
IBS & Gut Health: A randomized controlled trial published in Gut found that gut-directed hypnotherapy improved IBS symptoms in 76% of patients, even years after treatment.👉 Study link
Neuroplasticity & Brain Changes: fMRI studies have shown that hypnosis alters activity in areas of the brain related to self-awareness, focus, and pain perception—demonstrating that it can literally change how the brain responds.👉 Study link
These studies reinforce what many people experience firsthand: self-hypnosis can lead to real, lasting changes in both mind and body when practiced consistently.
Want to Try It? Download My Free Self-Hypnosis Method
I created a step-by-step Self-Hypnosis Method to help you get started with ease. It walks you through the exact process I use with clients to access the subconscious and create meaningful change.
✨ Click here to download the Self-Hypnosis Method It’s beginner-friendly and takes just a few minutes a day.
Final Thoughts
Self-hypnosis is more than relaxation—it’s a bridge to your subconscious mind and a gateway to real healing.
With consistent practice, you can begin to shift not only how you think, but how you feel and function on every level. And that’s the beauty of mind-body healing—it’s already within you.
So, are you ready to explore your inner world and rewire what’s no longer serving you?
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