What is Hypnosis? Popular about complex. 3 exercises with which you can master hypnosis

Description: Immersion in the wonderful world of hypnosis – from scientific foundations to practical techniques of self-hypnosis. The mechanisms of trance state are revealed, popular myths are debunked and effective exercises for mastering hypnotic skills are presented.




Immersion in the depths of consciousness: what is hypnosis really?

Hypnosis is shrouded in a mystical aura of mystery that has been shaped for centuries. The man waving a pendulum and repeating "you feel drowsy..." has become a steady cultural image, but has little in common with modern scientific understanding of the phenomenon. In fact, hypnosis is a special state of consciousness characterized by high susceptibility to suggestion, increased concentration, and altered attention.

In clinical psychology, hypnosis is defined as a natural psychophysiological state in which the functioning of critical consciousness is temporarily altered and access to subconscious processes is expanded. It is a normal and safe state that a person can experience spontaneously in everyday life. For example, when you get so caught up in a fascinating book or movie that you lose track of time, it’s an easy form of trance.

Scientific base: the brain under hypnosis

Recent neuroscience studies using functional magnetic resonance imaging (fMRI) demonstrate that measurable changes in brain activity occur during hypnosis. In particular, there is increased activity in the anterior cingulate cortex (anterior cingulate cortex), a region of the brain associated with attention and cognitive control. At the same time, activity in the dorsolateral prefrontal cortex, which is responsible for self-awareness and critical thinking, decreases.

Professor David Spiegel of Stanford University said: Hypnosis is not a loss of consciousness or control. Rather, it is a form of highly concentrated attention, in which the brain is able to operate more flexibly with information and attitudes.” His team conducted a large-scale study in 2016 that for the first time clearly identified neural networks activated during hypnotic trance.

Myths and Realities of Hypnosis

Popular culture has generated many misconceptions about hypnosis that not only distort perceptions of hypnosis, but also create unfounded fears or expectations. We will analyze the main myths and contrast them with scientific facts.

Myth 1: Under hypnosis, a person completely loses control.

Reality: Hypnosis does not turn people into weak-willed puppets. Even in a deep trance, a person retains moral guidelines and the ability to reject suggestions that contradict his values. Studies show that hypnotized subjects do not perform activities that are normally considered unacceptable.

Myth 2: Hypnosis is a form of sleep

Reality: Despite the similarities (closed eyes, relaxed body), electroencephalograms show completely different patterns of brain activity during sleep and hypnosis. In the trance state, consciousness and the ability to interact with the hypnotist are preserved.

Myth 3: Only weak-willed people can be hypnotized

Reality: Hypnability (susceptibility to hypnosis) is not associated with weakness of character. In contrast, research shows a positive correlation between hypnotism and creativity, empathy, and the ability to concentrate. Approximately 10-15% of people are highly hypnotizable, 70-80% have medium susceptibility, and only about 10% are practically nonhypnotic.



The practical value of hypnosis in the modern world

In the twenty-first century, hypnosis went far beyond circus performances and became a recognized therapeutic tool. Clinical hypnosis is actively used in the following areas:

• Pain management. Hypnotherapy is effective for chronic pain syndromes, fibromyalgia and is even used as an additional method of anesthesia in some surgical interventions.
• Overcoming phobias and anxiety disorders. Hypnosis helps to access the unconscious mechanisms of fear formation and change the response of the nervous system.
• Addiction treatment. In the complex therapy of alcohol, nicotine and other addictions, hypnotic techniques enhance motivation to change and reduce the strength of pathological drives.
• Correction of behavioral patterns. Helps in the fight against obsessive-compulsive disorders, eating disorders and other destructive habits.
• Increased sports performance. Sports psychologists use hypnosis to improve concentration, motivation and overcome psychological barriers in professional athletes.

A meta-analysis of 18 clinical trials, published in the Journal of Consulting and Clinical Psychology, found that incorporating hypnotherapy into complex treatment increased the effectiveness of psychotherapy by 70% compared to using only standard methods.

Important warning: Despite the safety of hypnosis when used correctly, people with certain mental illnesses (psychosis, severe depression, epilepsy) should refrain from independent practices and consult with specialists.


Three Steps to Mastering Self-Hypnosis

Self-hypnosis is a special form of voluntary trance that does not require the participation of another person. The technique of self-hypnosis is based on the same neuropsychological principles as classical hypnosis, but allows a person to independently create and control a trance state for solving specific tasks - from relaxation to the transformation of undesirable psychological attitudes.

The following exercises are arranged in order of increasing complexity and allow you to consistently develop self-hypnosis skills. Regular practice of these techniques for 3-4 weeks allows most people to achieve stable results.

Exercise 1: Focusing on and going into a trance
This basic exercise aims to develop the ability to enter the initial trance stage through concentration.

1. Take a comfortable position in a quiet place where you will not be disturbed for 15-20 minutes.
2. Select a point at eye level at a distance of 30-40 cm (may be a small object or mark on the wall).
3. Start staring at this point without blinking as much as you can without discomfort.
4. Slowly count from 20 to 1, mentally imagining how your eyelids get heavier with each digit.
5. When your eyes begin to water or there is a strong desire to blink, let the eyelids slowly descend.
6. As you continue to count, feel the relaxation spread from your eyes throughout your body.
7. On the score of "1" your eyes are completely closed, and the body is immersed in a pleasant state of semi-relaxation-half-wakefulness.
8. Stay in this state for 3-5 minutes, observing your feelings.
9. To get out of a trance, slowly count from 1 to 5, imagining how with each digit you become more alert and energetic.

Physiological markers of successful execution: feeling of heaviness in the body, slowing breathing, reducing the frequency of blinking before closing the eyes, a slight change in the perception of time.


Exercise 2: Deepening trance through sensory visualization
This technique allows you to reach deeper levels of trance through the successive activation of the imagination and all sensory systems.

1. Enter the basic trance state using the technique from the first exercise.
2. Imagine being on top of a 10-step staircase leading to a beautiful garden.
3. Start slowly going down, saying to yourself, “10 – I take a step and feel more relaxed.” . . ?
4. At each stage, add sensory details:
   
   • Visual imagery: I see bright flowers ahead. . . ?
   • Sounds: “I hear the rustling of leaves and the singing of birds. . . ?
     
   • Tactile sensations: I feel a pleasant cool breeze on the skin. . . ?
   • Smells: I smell flowers and freshly cut grass. . . ?
5. Once you reach the last step ("1"), imagine entering the center of the garden, where you are comfortable.
6. Stay there for 5-7 minutes, fully immersed in the space created by imagination.
7. In this state, formulate a simple positive attitude (for example, “Every day I become more calm and focused”) and repeat it 3 times.
8. To get out, imagine climbing back up the stairs, feeling a surge of energy and clarity of consciousness at each step.

Signs of successful trance deepening: a feeling of “immersion”, temporary loss of awareness of external sounds, the appearance of involuntary micro-movements of the fingers, a change in the temperature of the limbs.




Exercise 3: Self-hypnosis for subconscious programming
This advanced technique allows you to purposefully work with the subconscious mind to transform unwanted patterns of thinking and behavior.

1. Perform the first and second exercises after reaching a deep trance state.
2. Once in your imaginary safe place, imagine a screen or mirror.
3. On this screen, visualize yourself in a situation where an undesirable behavior or reaction that you want to change manifests itself.
4. Watch this scene as if it were a film. Mark all the details - your emotions, thoughts, bodily reactions.
5. Now mentally “stop the frame” and start editing the scene:
   
   • Change your posture, facial expression, breathing
   • Replace negative thoughts with constructive ones
     
   • Visualize a new pattern of behavior
6. Launch an “edited movie” and watch the situation unfold according to the new scenario.
7. Repeat watching the changed scene 3 times, each time making the positive result more vivid and clear.
8. Consolidate the result by stating the new behavior 3 times clearly: “Now I am reacting to [the situation] with [the desired reaction].”
9. Create a mental “anchor” – a physical gesture (such as connecting your thumb and index finger) that will be associated with a new behavior.
10. Step out of the trance by slowly counting from 1 to 10 and returning to full awareness of the surrounding reality.

For effective reprogramming: Practice this exercise daily for 21 days, working with the same pattern. In real situations, use the anchor you create to activate new behaviors.


What happens after mastering basic techniques?

Regular practice of self-hypnosis opens up access to the amazing capabilities of the human brain. Advanced practices note the following changes:

• Increased self-control. Ability to arbitrarily change their psychophysiological reactions: reduce stress levels, regulate pressure, control unpleasant sensations.
• Improving cognitive function. Increased concentration, improved memory, activation of creative thinking.
• Emotional intelligence. More subtle recognition of one’s own emotions and more effective management of emotional states.
• Deep relaxation. The ability to achieve a state of deep rest in a short time, which contributes to the recovery and prevention of psychosomatic diseases.

Mihai Csikszentmihalyi, the author of the concept of “flow”, notes the similarity between deep hypnotic trance and the state of maximum productivity: “Self-hypnosis can be considered as a path to an arbitrary entry into the state of flow, when all the resources of the psyche are focused on solving a specific task.”

Conclusion: Demystification of hypnosis

Hypnosis is transformed from a mysterious occult art into a scientifically based method of self-improvement and psychotherapy. Contemporary neuroscience continues to uncover the mechanisms behind this amazing state of consciousness, providing ever more precise tools for its use.

Mastering the techniques of self-hypnosis is not so much the acquisition of new skills as the return of the ability to natural states of concentration and deep immersion, which modern man often loses in conditions of information overload and constant external stimuli.

Self-hypnosis is not a panacea or a magic pill. It is a tool of self-knowledge and self-regulation, the effectiveness of which depends on regular practice, clarity of intentions and depth of understanding of their own psychological processes.

In an era of stress, anxiety and information noise, the ability to arbitrarily enter a state of deep concentration and relaxation becomes not just a useful skill, but a prerequisite for maintaining mental health and unlocking the full potential of the individual.

Glossary of terms
Hypnosis
A natural altered state of consciousness characterized by a narrowing of the focus of attention, increased susceptibility to suggestion and a temporary change in the functioning of critical thinking.
Trans.
A special psychophysiological state in which the perception and processing of information changes. There are many levels of trance, ranging from mild (similar to thoughtfulness) to deep (accompanied by somatic changes).
Hypnability
Individual susceptibility to hypnotic effects. It is determined by a combination of neurophysiological features and psychological characteristics of a person.
Self-hypnosis
The practice of independently entering a trance state to achieve specific goals – relaxation, getting rid of unwanted habits, increasing productivity, etc.
anchoring
The technique of creating a conditioned-reflex relationship between a particular stimulus (gesture, word, image) and a desired psychological state or behavioral response.
Suggestion
The process of influencing the human psyche associated with non-critical perception of information. In hypnosis, direct and indirect forms of suggestion are used.
Fractionation
The method of deepening the hypnotic trance through successive entrances and exits from hypnosis, in which each subsequent entry leads to a deeper trance level.
rapport
A state of mutual trust and psychological contact between the hypnotist and the subject necessary for effective hypnotic intervention.