Hypnosis (Hypnotherapy): What It Is, How It Works, Benefits and Risks

Written and medically reviewed by Dr. Baraa Alnahhal, MD · Last reviewed: October 2026 · How we review

Hypnosis is a guided state of deep relaxation and focused attention.

Quick Answer: What is hypnosis?

Hypnosis, also called hypnotherapy, is a guided state of deep relaxation and focused attention used alongside standard medical or psychological care. A trained, certified therapist leads you through four stages: induction, deepening, suggestions and emergence. It can help manage anxiety, chronic pain, IBS and insomnia, and support quitting smoking. Side effects are rare, and you stay in control throughout. [1]

What the research says

Pooled results from large reviews of controlled studies on hypnosis.

• Hypnosis eases clinical pain. A meta-analysis of 42 controlled studies (45 trials) found a medium effect (effect size 0.60): the average person given hypnosis had more pain relief than about 73% of people in control groups. (Milling et al., Int J Clin Exp Hypn, 2021) [2]

• Hypnosis lowers anxiety, especially when combined with other therapy. Across 15 studies (17 trials), the effect size was 0.79 at the end of treatment, meaning the average person given hypnosis reduced anxiety more than about 79% of people in control groups. It worked better as an add-on to other psychological treatments than on its own. (Valentine et al., Int J Clin Exp Hypn, 2019) [3]

• Hypnosis during procedures may reduce anxiety and nausea. A review of 142 studies with 9,238 patients found that hypnosis used during a procedure lowered the risk of nausea and vomiting after surgery (risk ratio 0.43) and reduced anxiety afterwards. (Lahoud et al., Anaesthesia, 2026) [4]

Key takeaways

• Hypnosis is a complementary therapy: it works alongside standard medical or psychological treatment, not instead of it. [1]

• A session has four stages: induction, deepening, suggestions and emergence. [1]

• You do not lose consciousness or control, and most people remember the whole session. [1]

• Sessions usually last about an hour, and most people need several sessions before noticing changes. [1]

• Side effects are rare and include dizziness, drowsiness, headache, increased anxiety and trouble sleeping. [1]

• Always choose a licensed healthcare professional with extra training in hypnosis. [1]

What is hypnosis?

Hypnosis is a heightened state of concentration and focused attention that makes you more open to suggestions for healthy change. [1] Those changes can involve your perceptions, sensations, emotions, memories, thoughts or behaviors. [1]

Hypnosis is a type of complementary therapy. That means you receive it together with typical medical or psychological treatments to manage a condition or issue. [1]

A trained, certified hypnotist or hypnotherapist guides you. They use verbal cues, repetition and imagery to bring you into hypnosis. [1] Clinically, hypnosis works through suggestion, either from a therapist or from yourself (self-hypnosis), to shift parts of thinking such as awareness, perception and belief. [5]

What can hypnosis help treat?

Hypnosis can help manage a wide range of mental health conditions, chronic symptoms and habits. [1] Research over the past two decades supports its use for managing a number of clinical symptoms and conditions. [6]

Category	Conditions and uses
Mental health	Depression, panic attacks, phobias, PTSD, stress and anxiety (especially anxiety before medical or dental visits)
Chronic conditions	Asthma, chronic pain, fibromyalgia, insomnia, irritable bowel syndrome (IBS), migraine headaches
Habits and weight	Quitting smoking; supporting weight loss for obesity and overweight
Treatment side effects	Nausea and vomiting from cancer treatments
Menopause	Hot flashes and other menopause symptoms

Source for table: [1]

How does hypnosis work?

Hypnosis works by guiding you through relaxation and focusing exercises that make your mind more open to helpful suggestions. [1] There is no swinging watch or magic spell. Instead, your therapist leads you through a series of exercises and meditations that help you relax and focus. [1]

The four stages of a hypnosis session.

A hypnosis session moves through four stages: [1]

Stage	What happens	Common techniques
1. Induction	You start to relax, focus your attention and tune out distractions	Focusing on one image or thought; slow, controlled breathing; progressive muscle relaxation
2. Deepening	Relaxation and focus increase	Imagining walking slowly down a staircase or sinking into a comfortable bed
3. Suggestions	The therapist guides the change you want to make	Imagery and carefully chosen language, specific (quit smoking) or general (less job stress)
4. Emergence	You come back out of hypnosis	Picturing the reverse of the deepening images, such as climbing back up the stairs

What happens during each stage of hypnosis?

Each stage of hypnosis has one clear job, moving you from relaxed focus into change and then safely back to full alertness. [1]

Induction

Induction is the start of the session, when you begin to relax and focus. Your therapist may ask you to hold one image or thought in your mind, breathe slowly, or tense your muscles as you breathe in and relax them as you breathe out. [1]

Deepening

Deepening increases your relaxation and focus. If induction is like stepping into the shallow end of a pool, deepening is safely lowering your whole body into the water. These first two stages make you more open to suggestions. [1]

Suggestions

Suggestions are the actual changes in behavior or experience you want to make. Your therapist uses imagery and carefully chosen words to gently suggest new ways to think, act or respond. [1]

Emergence

Emergence is the stage when your therapist brings you out of hypnosis. If entering hypnosis is like sinking into a pool, emergence is floating back up to the surface. [1]

Do you lose control during hypnosis?

You do not lose control during hypnosis, and you do not fall asleep or lose consciousness. [1] Most people remember everything that happens in a session. [1] Hypnosis can be an active process: you focus on making positive changes, and you remain in control of your mind and thoughts the whole time. [1]

Myth	Fact
A hypnotist swings a watch and puts you under a spell	A therapist guides you through relaxation and focusing exercises [1]
You fall asleep or go unconscious	You stay aware, and most people remember the full session [1]
Hypnosis is mind control or brainwashing	Any change comes from you choosing to make it [1]
The therapist tricks your brain into changing	You actively work with your therapist toward your own goals [1]

How long does a hypnosis session last?

A hypnosis session usually lasts around one hour. [1] Most people need several sessions before they notice changes in how they think about their health or conditions. [1]

There is no fixed length of treatment. Some people see results after a few sessions, while others need longer. Your therapist monitors your progress and builds a plan for future sessions with your input and feedback. [1]

What are the benefits of hypnosis?

The main benefit of hypnosis is that it is a safe, low-risk way to help manage symptoms and some conditions. [1] It is becoming a more accepted and recognized form of therapy. [1]

Many reported benefits are anecdotal, which means studies have not yet proven exactly how or why hypnosis helps. That does not make the changes fake; if you feel better, the treatment is helping. Experts are still studying hypnotherapy to understand it better. [1]

What are the side effects of hypnosis?

Side effects of hypnosis are rare, but some people notice symptoms after a session. [1]

Possible side effect	What to do
Dizziness	Tell your hypnotherapist
Drowsiness or fatigue	Tell your hypnotherapist
Headaches	Tell your hypnotherapist
Increased anxiety	Tell your hypnotherapist
Trouble sleeping	Tell your hypnotherapist

Source for table: [1]

Let your therapist know about any side effects or negative feelings, so they can adjust your sessions. [1]

Is hypnotherapy dangerous?

Hypnotherapy is safe when you work with a trained, certified therapist. [1] It is not mind control or brainwashing, and your therapist is not tricking your body or brain into changing. [1]

There is always a chance hypnosis will not help you. Be honest with yourself and your therapist about your progress. A good therapist will not be offended if hypnosis is not working well for you. [1]

How do you choose a qualified hypnotherapist?

A qualified hypnotherapist is a licensed healthcare professional with additional training in hypnosis and hypnotherapy techniques. [1] Use this checklist:

• Licensed in a healthcare field, such as medicine, dentistry, psychiatry, psychology, social work or nursing. [1]

• Extra training in hypnosis and hypnotherapy techniques. [1]

• Someone you trust and feel comfortable with. Trust is the most important part of hypnosis. [1]

• Gets to know you first. A good therapist learns about you before your first session. [1]

You do not need any special preparation. Just be yourself and be honest about what you hope to achieve. [1]

Your regular healthcare provider may be able to suggest a hypnotherapist. The American Society of Clinical Hypnosis, the Society for Clinical and Experimental Hypnosis and the American Association of Professional Hypnotherapists share information on finding a hypnotherapist near you. [1] For a neutral overview, see the U.S. National Center for Complementary and Integrative Health page on hypnosis. [7]

When should you talk to your doctor about hypnosis?

Talk to your primary care provider if you have any new or different symptoms, because hypnosis works alongside standard medical care rather than replacing it. [1] You may need other treatments together with hypnosis to manage symptoms or make healthy changes. [1]

If hypnosis is part of a wider mental health plan, it can sit alongside talk therapies such as cognitive behavioral therapy (CBT) or CBT for insomnia.

Hypnosis at a glance

Question	Answer
What is it?	A guided state of deep relaxation and focused attention [1]
Type of therapy	Complementary (used with standard care) [1]
Who performs it?	A licensed healthcare professional trained in hypnosis [1]
Stages	Induction, deepening, suggestions, emergence [1]
Session length	About one hour [1]
Number of sessions	Several; varies by person [1]
Side effects	Rare: dizziness, drowsiness, headache, anxiety, trouble sleeping [1]
Are you in control?	Yes, and most people remember the session [1]

Conclusion

Hypnosis is a guided, active process, not a spell. With a trained professional, you move through relaxation and focus toward changes you choose, whether that means easing anxiety, managing pain or breaking a habit. Results take time, and hypnosis does not click for everyone. If it works for you, it can be a valuable tool; if not, your healthcare provider can help you find other options. [1]

Considering hypnotherapy? Save or print this guide and bring it to your next appointment to ask your doctor whether hypnosis could fit into your care plan. For more plain-language, research-backed guides, explore the rest of our health library at rinnit.com.

FAQ

Is hypnosis real?

Hypnosis is a recognized complementary therapy that is becoming more widely accepted. Many benefits are anecdotal, but the changes people feel can be very real, and large reviews of controlled studies show it can reduce pain and anxiety. [1][2][3]

Will I be asleep or unconscious during hypnosis?

You will not be asleep or unconscious during hypnosis. Most people remember everything that happens in a session, and you stay in control of your mind and thoughts. [1]

How many hypnosis sessions will I need?

Most people need several hypnosis sessions before noticing changes. Each session usually lasts about an hour, and your therapist adjusts the plan based on your progress and feedback. [1]

Can hypnosis help me quit smoking?

Hypnosis can be used to help people quit smoking. During the suggestions stage, your therapist can focus on a specific goal like stopping smoking. [1]

Is hypnotherapy safe?

Hypnotherapy is safe when you work with a trained, certified therapist. Side effects are rare and can include dizziness, drowsiness, headaches, increased anxiety and trouble sleeping. [1]

Who should perform hypnosis?

A licensed healthcare professional with extra training in hypnosis should perform it. This can be a doctor, dentist, psychiatrist, psychologist, social worker or nurse. [1]

Do I need to prepare for a hypnosis session?

You do not need any special preparation for a hypnosis session. Be yourself and be honest with your therapist about what you hope to achieve. [1]

What conditions can hypnosis help with?

Hypnosis can help manage anxiety, chronic pain, irritable bowel syndrome and sleep problems, and it may support quitting smoking. It works best as part of a wider treatment plan.

How long does a hypnosis session last?

A session usually lasts around one hour. Most people need several sessions before they notice changes.

Can anyone be hypnotized?

Most people can be hypnotized to some degree, but some respond more than others. You stay in control, and hypnosis cannot make you do things you do not want to do.

Related Reading

Cognitive Behavioral Therapy (CBT): What It Is, What It Treats and What to Expect explains how CBT works and which conditions it treats.

Irritable Bowel Syndrome: Symptoms, Causes, and Treatment covers IBS symptoms and treatments, including mind-body approaches.

Nicotine Dependence: Symptoms, Causes, Diagnosis & Treatment — Complete Guide explains nicotine addiction and proven ways to quit smoking.

Transcendental Meditation (TM): How It Works, Benefits and How to Learn It explains how this meditation technique works and its possible benefits.

References

1. Cleveland Clinic. Hypnosis: What It Is, How It Works, Benefits & Risks. Cleveland Clinic. Last updated January 28, 2025. https://my.clevelandclinic.org/health/treatments/22676-hypnosis

2. Milling LS, Valentine KE, LoStimolo LM, et al. Hypnosis and the Alleviation of Clinical Pain: A Comprehensive Meta-Analysis. Int J Clin Exp Hypn. 2021;69(3):297-322. PMID 34038322. https://doi.org/10.1080/00207144.2021.1920330

3. Valentine KE, Milling LS, Clark LJ, et al. The efficacy of hypnosis as a treatment for anxiety: a meta-analysis. Int J Clin Exp Hypn. 2019;67(3):336-363. PMID 31251710. https://doi.org/10.1080/00207144.2019.1613863

4. Lahoud MJ, Gurary ST, Elia N. Hypnosis for anaesthetists: a systematic review and meta-analyses. Anaesthesia. 2026;81(1):103-115. PMID 40991959. https://doi.org/10.1111/anae.70013

5. Phillips W, Price J, Molyneux PD, et al. Hypnosis. Pract Neurol. 2022;22(1):42-47. PMID 34389642. https://doi.org/10.1136/practneurol-2020-002839

6. Jensen MP, Jamieson GA, Lutz A, et al. New directions in hypnosis research: strategies for advancing the cognitive and clinical neuroscience of hypnosis. Neurosci Conscious. 2017;3(1):nix004. PMID 29034102. https://doi.org/10.1093/nc/nix004

7. National Center for Complementary and Integrative Health. Hypnosis. NCCIH. Last updated January 2020. https://www.nccih.nih.gov/health/hypnosis

8. American Society of Clinical Hypnosis. About Hypnosis. ASCH. Accessed October 31, 2026. https://asch.net/about-hypnosis/

Medical disclaimer

This article is for general educational purposes only and does not replace professional medical advice, diagnosis or treatment. Always talk to a qualified healthcare provider about your symptoms and before starting any new therapy, including hypnosis.