What Really Happens During a Hypnotherapy Session
- Jane Randall
- Oct 8
- 5 min read
(A step-by-step guide to help you feel confident and at ease)
If you’ve ever been curious about hypnotherapy but weren’t quite sure what to expect, you’re not alone. Many people are drawn to it after hearing how effective it can be for managing stress, anxiety, habits, or confidence — but the word “hypnosis” can still feel mysterious.
So let’s take a gentle, honest look at what really happens during a hypnotherapy session, from our first chat to the trance experience itself, so you know exactly what to expect, and how each step helps you move forward.
What Brings You to Hypnotherapy?
Every session begins with a conversation. The first time we meet, we’ll spend time getting to know each other. This is just a calm chat about you and what has bought you here.
You might come to hypnotherapy because:
You’re feeling anxious or overwhelmed.
You’re struggling with confidence or self-esteem.
You want to change habits (like smoking, snacking, or nail-biting).
You’d like to sleep better or feel calmer in daily life.
Whatever your reason, it’s completely valid. This first conversation helps me understand what’s going on for you right now, what you’d like to change, and what’s been getting in the way. It’s also your chance to ask any questions (there are no wrong ones!)
Many people tell me they feel lighter even after this first discussion. Just being able to talk freely in a supportive space can be a relief in itself.
What You’d Like to Achieve
Once we’ve talked about what brought you to hypnotherapy, we’ll focus on what you’d like to be different.
Solution-focused hypnotherapy is future-oriented. It’s not about reliving the past, but building the future you want. So, I’ll ask questions like:
“How would you like things to be instead?”
“If this issue wasn’t there, what would life look like?”
“What small changes would show you that things are improving?”
This helps us paint a picture of your preferred future. This isn't a fantasy, but a clear, achievable vision.
For example:
Someone with anxiety might want to feel calmer in social situations.
Someone with sleep issues might want to fall asleep easily and wake up refreshed.
A person ready to move past an addiction or habit might want to feel stronger, more in control, and free from old patterns of behaviour.
By focusing on what success looks like for you, we create a positive direction to move toward. This gives your brain something tangible to work with during hypnosis.
Understanding How the Brain Works
Before we go into hypnosis, I’ll often share a brief explanation of what’s happening in the brain when we feel anxious, stuck, or low and how hypnotherapy can help.
Many clients find this part fascinating and empowering. We’ll talk about:
The primitive brain — the part responsible for stress, fear, and old habits.
The intellectual brain — the calm, rational part that helps you make clear decisions.
How stress and worry can cause the primitive brain to take over.
How hypnosis helps you calm that response and regain balance.
When you understand that your reactions are part of your brain’s natural defence system, it’s often a huge relief. Plus, this knowledge helps you feel in control.
The Hypnosis
Now for the part most people are curious about — the hypnosis itself.
First things first: hypnosis is not sleep, and it’s not mind control. You’ll be aware the whole time, able to move, speak, or open your eyes if you want to. It simply feels like a deeply calm, daydream-like state — a bit like when you’re engrossed in a book or drifting off before sleep.
During this relaxed state, your brain moves into a natural rhythm called the alpha/theta state, where your conscious mind quiets down and your subconscious becomes more open to positive suggestions and new perspectives.
Here’s what typically happens:
I’ll guide you into relaxation through gentle breathing and visualisation.
You’ll begin to feel physically relaxed. Your breathing slows, your muscles loosen, and your thoughts quieten. You may notice a light, floating feeling or a sense of peace.
I’ll use positive, solution-focused language to reinforce your goals and the changes you want to make.These suggestions are designed to help your subconscious mind find new ways of thinking, reacting, and feeling. This is always aligned with what you’ve said you want.
You remain fully in control. If you need to move, cough, or open your eyes, you can. You can’t get “stuck” in hypnosis. It’s a natural state your mind enters and leaves easily.
Most clients describe the experience as relaxing or “like meditation, but deeper.” When you come out of hypnosis, you’ll feel refreshed, calm, and often pleasantly surprised at how peaceful your mind feels.
Ending the Session
At the end of the session, I’ll gently count you back to full awareness. Most people open their eyes feeling calm and clear-headed.
We’ll take a few minutes to talk about how you’re feeling, and you can share any observations or sensations you noticed during hypnosis (only if you want to).
Homework (Sometimes!)
Depending on your goals, I might give you gentle “homework” between sessions. Nothing strenuous, but small, positive tasks that help your brain keep building new habits.
That could include things like:
Listening to a relaxation audio before bed.
Noticing and writing down three good things that happened each day.
Practising simple breathing or mindfulness exercises.
Paying attention to positive changes, no matter how small.
These small steps help reinforce progress and remind your brain that change is possible.
Hypnotherapy works best when it’s a partnership between what we do in session and what you notice in your daily life.
Continuing the Process
Most people notice positive changes after just a few sessions — sometimes after the very first one. You might find you’re sleeping better, reacting more calmly, or feeling more optimistic without consciously trying.
We’ll continue to meet regularly (often weekly or fortnightly) to build on that progress. Each session follows the same supportive structure:
Checking in on what’s gone well since last time.
Focusing on the next small step forward.
Using hypnosis to reinforce those changes.
Over time, the aim is for you to feel empowered — confident in your ability to manage challenges, calm your mind, and move towards your goals independently.
In Summary: What to Expect
A hypnotherapy session is a safe, structured, and deeply relaxing experience. We'll talk, reflect, set goals, and then relax into a calm state where your mind becomes open to new, positive ways of thinking.
You won’t lose control. You won’t reveal secrets. You’ll simply give your brain the space it needs to reset, helping you feel calmer, clearer, and more capable of creating the life you want.
Every part of the session — from our first chat to the closing moments — is designed to help you feel supported, safe, and empowered.
Change doesn’t have to be hard. Sometimes, it just needs a quiet mind, a safe space, and someone to guide you there. Get in touch today to find out more.
Call 07712 604607 or email info@esprithypnotherapy.co.uk
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