Hypnosis is a focused state of attention in which an individual becomes highly responsive to suggestion. Trance, meanwhile, refers more broadly to any altered state of awareness, whether achieved through hypnosis, meditation, or other means.
Written by Morven Taylor
Hypnosis and trance have intrigued people for centuries, and offer a glimpse into the remarkable capabilities of the human mind. They have often, been misunderstood or depicted as mere entertainment, these altered states of consciousness hold genuine value in both therapeutic and personal development contexts.
Unlike sleep, hypnosis creates a relaxed but alert state with elevated alpha and theta brain waves. This supports calm focus, creativity, and improved emotional regulation.
Research highlights a distinct neural pattern during hypnosis, linked to deep immersion and greater control over sensations. Key brain changes include:
People vary in their responsiveness to hypnosis. Around 10 to 15 percent are highly responsive, 60 to 80 percent moderately so, and 10 to 15 percent less responsive.
Responsiveness can be assessed and improved through structured techniques, as recognised by the Society for Clinical and Experimental Hypnosis.
Yes, and the evidence is strong for several conditions.
Evidence level: Strong
Endorsed by NICE and the NHS for certain chronic pain conditions, hypnotherapy can reduce pain by up to 42 percent in responsive individuals. It is effective for surgical pain, cancer-related pain, fibromyalgia, headaches, and childbirth through changes in how the brain processes pain.
Learn more on the NHS page on hypnotherapy.
Evidence level: Strong to promising
Particularly effective for procedural anxiety such as during dental visits, hypnotherapy can also enhance cognitive behavioural therapy for general anxiety and specific phobias such as fear of flying.
See the NHS overview on treating anxiety.
Evidence level: Strong
Gut-directed hypnotherapy (GDH) is recommended by NICE for managing IBS symptoms, including pain, bloating, and altered bowel habits.
Read the NICE guidance on IBS.
Evidence level: Mixed
Hypnotherapy can improve motivation for smoking cessation and help address emotional eating in weight management programmes. Best results occur when combined with other evidence-based strategies.
See NHS advice on stopping smoking.
Evidence is growing for menopausal hot flushes, PTSD, insomnia, and some skin conditions. The British Menopause Society lists hypnotherapy among non-hormonal management strategies.
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