What Is Self-Hypnosis? A Simple Guide to Understanding and Using It Safely
- Sharon Shinwell
- Jun 11
- 7 min read
Updated: Nov 12
If you’ve ever wondered whether self-hypnosis really works, or if it’s something you could do yourself, you’re in the right place. For over 25 years, as well as seeing clients face-to-face in my practice, I’ve helped people use hypnosis to manage stress, build confidence, and create lasting change.
In this article, I’ll explain what self-hypnosis actually is (and isn’t), how it works, its roots in clinical history, and how you can use it safely at home. You don’t need any special skills—just curiosity and a willingness to relax.
Understanding self-hypnosis: what it really means
Self-hypnosis simply means guiding yourself into a relaxed, focused state of mind to bring about positive change.
It’s similar to the light trance-like state you enter when daydreaming, meditating, or becoming absorbed in a good book or film. In that moment, your body relaxes, but your mind is awake, alert, and receptive.
During self-hypnosis, you remain aware and in control. You’re not “asleep” or “under someone’s power.” Instead, you guide yourself to focus inwardly, quieten mental noise, and connect with your subconscious—the part of the mind where habits, emotions, and automatic responses are stored.
By communicating directly with this part of yourself, you can begin to replace unhelpful patterns—such as worry or self-doubt—with thoughts and reactions that are calmer and more constructive.
A brief look at the roots of hypnosis and how it evolved
Although hypnosis is widely recognised today as a therapeutic tool, its origins stretch back centuries. Ancient cultures practiced forms of trance and suggestion for healing and personal insight—from Egyptian “sleep temples” to rituals used in ancient Greece and India.
In the 18th century, Franz Mesmer, an Austrian physician, became one of the first to study the effects of focused attention and suggestion. His idea of “animal magnetism” was later disproven, but his methods of deep relaxation and mental focus paved the way for modern hypnosis.
Later, James Braid, a Scottish surgeon, coined the term “hypnosis” in the 1840s (from the Greek word hypnos, meaning sleep). He discovered that the hypnotic state wasn’t actually sleep but a natural form of mental concentration.
Other pioneers such as Emile Coué and Milton H. Erickson refined the practice in the 19th and 20th centuries. Coué introduced the idea of conscious self-suggestion (“Every day, in every way, I’m getting better and better”), while Erickson developed a gentle, conversational style that respected each person’s individuality.
Today, clinical hypnotherapy is supported by research and used safely to help with pain control, anxiety, confidence, and emotional well-being. Self-hypnosis simply allows you to access those same benefits on your own, at home, whenever you need them.
How does self-hypnosis works on the mind and body
Self-hypnosis helps your body relax while your mind becomes focused and open to helpful ideas. It’s this combination—deep physical calm and mental clarity—that allows you to make positive changes at a subconscious level.
A typical self-hypnosis process includes:
Relaxation: You use breathing or guided imagery to relax your body.
Focused attention: Your awareness narrows, and distractions fade.
Positive suggestion: You repeat or listen to encouraging, constructive phrases.
Return to wakefulness: You gradually bring yourself back, often feeling peaceful and refreshed.
When done regularly, self hypnosis helps you “retrain” your automatic responses, teaching your body and mind to react with calm rather than stress.
Is self-hypnosis safe?
Yes—self hypnosis is completely safe when used appropriately. You stay aware and in control at all times, and you can open your eyes or stop the session whenever you wish.
It’s not possible to get “stuck” in hypnosis, nor can anyone make you reveal private information or act against your will. It’s simply a structured method of deep relaxation with an intentional focus on positive change.
Self-hypnosis has been used safely for decades to help with:
Stress and anxiety
Sleep improvement
Confidence and motivation
Breaking unwanted habits
Pain and emotional balance
It’s a safe, natural, and empowering way to support your well-being.
Common myths and misconceptions about hypnosis
Because of how hypnosis has been portrayed in films and stage shows, many people misunderstand it. Let’s clear up a few common myths:
Myth 1: Hypnosis means losing control. In fact, hypnosis only works when you’re an active participant. You remain fully in charge throughout.
Myth 2: Hypnosis is sleep. You may look relaxed, but your mind is alert and focused—it’s not sleep at all.
Myth 3: You might get stuck. Impossible! You can end a session any time simply by opening your eyes or moving.
Myth 4: It’s mystical or magical.
Modern hypnotherapy is grounded in psychology and neuroscience. It uses the brain’s natural ability to focus and absorb new ideas.
Once people understand this, hypnosis stops feeling mysterious and starts feeling like what it truly is—a practical, teachable skill.
Stage hypnosis vs. therapeutic hypnosis
It’s worth mentioning that stage hypnosis, often seen in entertainment shows, is very different from clinical or self-hypnosis. Stage hypnosis relies on suggestion, performance, and volunteer participation—the people on stage have agreed to be part of the show and are often highly responsive to suggestion. It’s designed to entertain, not to treat or support well-being.
Therapeutic hypnosis, on the other hand, is a calm, respectful process focused on relaxation, healing, and personal growth. In self-hypnosis, you remain in full control, using your mind’s natural focus to make positive changes at your own pace.
The benefits of self hypnosis for relaxation and change
Whether your goal is to reduce anxiety, sleep better, or build confidence, self hypnosis can help you make gentle, lasting improvements.
Common benefits include:
Deep relaxation—mental and physical calm that lingers long after the session.
Better sleep—your mind learns to “switch off” more easily.
Less reactivity—everyday stress triggers you less.
Improved focus—greater clarity and productivity.
Boosted confidence—quieter self-doubt and stronger belief in yourself.
These results often appear gradually, but they build on each other with consistent practice.
How to do self-hypnosis at home for beginners
You don’t need special equipment or a background in therapy—just a quiet space and a few minutes to yourself.
1. Choose your space
Sit or lie somewhere you won’t be disturbed. Make sure you’re comfortable.
2. Focus on your breathing
Take slow, even breaths. With each exhale, imagine tension leaving your body.
3. Relax your body
You can count slowly from 10 to 1, imagine walking down steps, or focus on each muscle group softening in turn.
4. Use gentle suggestions
Once relaxed, repeat or listen to calm, encouraging phrases such as:
“I am calm and in control.”
“Each breath brings me more peace.”
“I can respond to challenges with confidence.”
5. Visualise your desired state
Imagine yourself feeling confident, relaxed, or free from worry. Your subconscious mind responds well to imagery.
6. Return to full awareness
Count up from 1 to 5 or simply tell yourself it’s time to wake up. Stretch gently and take a deep breath.
Each time you practice, it becomes easier and more effective.
Why are self-hypnosis MP3 downloads are so popular?
Many people choose to use professionally recorded self hypnosis audios because it’s easier to relax when someone is guiding you.
Listening to a well-structured hypnosis MP3 is like having a private session with a therapist in your own home. You simply sit back, follow the voice, and allow your mind to drift into calm focus.
And there’s another reason they’re so popular—cost. A face-to-face hypnotherapy session for something like stopping smoking or managing stress can easily cost hundreds of pounds. But for less than the price of a pack of cigarettes, you can have a high-quality self-hypnosis session available any time you need it, without leaving home.
That’s one reason I created Self Hypnosis UK—to make effective, evidence-based hypnosis available to everyone, safely and affordably. Also, during the pandemic, I was unable to see people face-to-face for 2 years, and it was then that I wrote and recorded a larger range of titles covering these area.
Who can benefit from self-hypnosis?
Self-hypnosis is suitable for almost anyone who wants to:
Reduce stress or anxiety
Improve sleep quality
Strengthen confidence or motivation
Manage habits or emotional reactions
Develop calmness and clarity
It’s safe for everyday self-care, though anyone with a serious mental health condition should first seek advice from a healthcare professional.
Why is self-hypnosis such an empowering skill?
The most rewarding part of learning self-hypnosis is the sense of control it gives you. You no longer feel dependent on outside help to find calm or clarity—you hold the ability within yourself.
Each time you practice, you strengthen the link between your conscious intention and your subconscious response. With repetition, this becomes second nature—a calmer, more balanced way of being.
Frequently Asked Questions About Self Hypnosis
1. Is self hypnosis the same as meditation?
They’re similar, but hypnosis has a more specific goal. Meditation encourages awareness, while hypnosis guides your subconscious toward a chosen outcome.
2. Can self hypnosis help with stress, habits, or sleep?
Yes. Self hypnosis is widely used to ease stress, improve sleep, and support behaviour change. It works best when practiced regularly.
3. How often should I use self hypnosis?
A short daily session or a longer one several times a week works well. Like any skill, the more consistently you practice, the greater the results.
4. Will I still be aware of what’s happening?
Yes. You’ll remain aware and in control, simply relaxed and focused.
5. Can self hypnosis replace therapy?
It depends on your goals. For general wellbeing, self hypnosis is highly effective. For deep emotional issues, it can complement but not replace professional therapy.
6. What’s the best way to learn self hypnosis?
You can learn the basics through written guides, online resources, or by using professionally recorded sessions designed by qualified hypnotherapists.
7. Where can I find trusted self hypnosis recordings?
At Self Hypnosis UK, my recordings are based on real hypnotherapy sessions I’ve delivered over decades in practice. Each one uses proven techniques to help you relax and make positive changes safely at home.
About Sharon Shinwell
I’m Sharon Shinwell, a UK Clinical Hypnotherapist, Counsellor, and Psychotherapist with more than 25 years of experience helping people manage stress, anxiety, and emotional fatigue.
Before founding Self Hypnosis UK, I worked with professionals in caring and teaching roles — people who give so much to others that they often neglect themselves.
That inspired me to make high-quality hypnotherapy more accessible through self hypnosis recordings designed to bring real therapeutic benefits into people’s homes.
Each recording combines professional structure, evidence-based techniques, and a calm, reassuring approach — the same methods I’ve used successfully in private practice.
If you’d like to explore my range of downloads, you can do so here:
To read more about me visit my BIO and you will find a small free treat waiting for you there.
