The Short Answer
Self-hypnosis is a proven relaxation and focus technique you can practise at home in as little as 10–15 minutes. With the right environment, a simple induction method, and a clear intention, most people can reach a deeply relaxed hypnotic state on their very first attempt — no prior experience needed.
As a professional stage and comedy hypnotist who has worked with thousands of people across 38 countries, I get asked one question more than almost any other: “Can I hypnotise myself?”
The answer is yes — and it’s probably easier than you think. Self-hypnosis isn’t mystical or complicated. It’s a focused state of relaxation that you can guide yourself into deliberately, using nothing more than your own attention and a quiet space.
In this guide I’ll walk you through exactly how to do it, step by step.
What Is Self-Hypnosis, Really?
Self-hypnosis is the practice of deliberately guiding your own mind into a deeply focused, relaxed state — sometimes called a trance state — where your subconscious mind becomes more receptive to positive suggestion and mental rehearsal.
It’s not sleep. You remain aware and in control throughout. Think of it as the mental equivalent of warming up before exercise — you’re getting your mind into an optimal state before working on a specific goal, whether that’s better sleep, reduced stress, increased confidence, or something else entirely.
Research published in journals including International Journal of Clinical and Experimental Hypnosis has consistently shown that hypnotic states are real, measurable neurological phenomena — not placebo, not performance.
Does Self-Hypnosis Actually Work?
Yes — when used consistently and for the right goals. Self-hypnosis is most effective for:
- Sleep improvement — calming an overactive mind and establishing a pre-sleep routine
- Stress and anxiety reduction — activating the parasympathetic nervous system deliberately
- Confidence and performance — mental rehearsal for presentations, interviews, sports
- Habit change — reinforcing new behaviours at the subconscious level
- Pain management — used clinically with documented results in dentistry and chronic pain
- Weight and eating habits — shifting the internal narrative around food and motivation
It is not a magic switch. It works through consistent repetition — just like physical exercise. One session creates a feeling; 21 days of sessions creates a shift.
What You Need Before You Start
A quiet space with no interruptions
Turn off notifications. Tell anyone in the house you need 15 minutes undisturbed. Background noise won’t ruin a session, but unexpected loud sounds can jolt you out of it.
A comfortable position
Sit in a recliner or lie on your back on a firm surface. Avoid lying in bed for daytime practice sessions — most people simply fall asleep. Sitting upright helps you stay aware while still relaxing deeply.
A clear intention
Know what you want from the session before you begin. Pick one goal — “I want to feel calm” or “I want to sleep easily tonight.” Vague intentions produce vague results. Specific ones create real change.
10–20 minutes
A beginner session needs about 10 minutes minimum to be effective. 20 minutes is ideal. As you practise, you’ll find you can drop into a relaxed state faster — eventually in just a few minutes.
How to Do Self-Hypnosis at Home: Step by Step
Step 1 — Set your intention out loud
Before you close your eyes, say your intention clearly — either out loud or in your mind. For example: “During this session, I am going to deeply relax, and I will wake feeling calm and refreshed.” This primes your subconscious for what follows.
Step 2 — Fix your gaze on a point above eye level
Pick a spot on the ceiling or high on the wall and stare at it. This is a classic induction technique — holding your eyes above their natural resting point creates mild eye strain which speeds up relaxation. Keep staring until your eyelids feel heavy.
Step 3 — Take three slow, deep breaths
Breathe in for 4 counts, hold for 2, out for 6. On each exhale, feel your body get heavier. After the third breath, allow your eyes to close naturally.
Step 4 — Progressive muscle relaxation (2–3 minutes)
Starting at the top of your head and working downwards, consciously relax each part of your body. Forehead smooth, jaw loose, shoulders dropped, hands open. Take your time through the chest, stomach, hips, legs, and feet. By the time you reach your feet you should feel noticeably heavier and calmer.
Step 5 — Deepen with a countdown
Count down slowly from 10 to 1 in your mind. With each number, imagine yourself drifting twice as deep. You might visualise descending a staircase, sinking into warm water, or floating down through layers of cloud. By the time you reach 1, you should feel deeply relaxed.
Step 6 — Deliver your suggestion
Now, in this deeply relaxed state, repeat your positive suggestion slowly 3–5 times. Use present-tense language — “I am calm and confident” rather than “I will be calm.” Pair the words with a mental image of yourself already experiencing that state. The combination of language and imagery is significantly more effective than either alone.
Step 7 — Emerge slowly
Count upward from 1 to 5. Tell yourself that on 5 you will open your eyes feeling refreshed, alert, and positive. Take your time. Don’t jump up immediately — sit quietly for 30 seconds and let yourself come fully back before getting on with your day.
Common Mistakes That Stop Self-Hypnosis From Working
“I can’t stop my thoughts”
This is the most common concern, and it’s based on a misunderstanding. You don’t need a blank mind for hypnosis to work — you just need a focused mind. Thoughts will wander. When they do, gently return to the countdown or the suggestion. That’s the practice. Resistance to thoughts is what keeps you out of the state; accepting them and returning your focus is what takes you deeper.
Expecting to feel dramatic
Most people’s first experience of self-hypnosis feels like… being very relaxed. That’s it. There’s no dramatic sensation of “going under.” The changes happen subtly over repeated sessions, not in one big obvious moment.
Only doing it once
One session is a taster. Twenty sessions is a habit. The most common reason self-hypnosis “doesn’t work” for someone is simply that they tried it twice and stopped. Commit to one session per day for three weeks before you evaluate the results.
Negative or vague suggestions
The subconscious doesn’t process negatives well. “I won’t feel anxious” tends to keep anxiety front of mind. Replace it with the positive opposite: “I feel calm and in control.” Specific is always better than vague.
Using Guided Audio to Go Deeper
Self-guided sessions are effective, but many people find it much easier to go deeper when a voice guides them through the process — so they don’t have to hold the instructions in their conscious mind at the same time as trying to relax.
Guided hypnosis recordings let you close your eyes and follow rather than lead. This removes the mental effort of remembering the steps, which by itself produces a significantly deeper state of relaxation.
I’ve put together a library of guided hypnosis audio sessions covering sleep, stress, confidence, weight loss, mindset, and more — professionally recorded and available through Hypnosis Hub, my dedicated audio platform. There’s a free session included when you create an account, so you can try it without any commitment.
Frequently Asked Questions
Can anyone be hypnotised?
The vast majority of people — around 85–90% — can experience some level of hypnotic state. Depth varies from person to person and session to session. People who are naturally imaginative or who meditate regularly often find it easier, but anyone willing to follow the steps can benefit.
Is self-hypnosis safe?
Yes. Self-hypnosis is a completely natural state that you are always in control of. You cannot get “stuck” in hypnosis — you will always emerge naturally. It is not recommended for people with certain psychiatric conditions; if in doubt, speak to a medical professional first.
How long before I see results?
Most people notice a difference in sleep quality or stress levels within 5–7 days of daily practice. More deeply ingrained habits like confidence or eating patterns typically take 3–6 weeks of consistent sessions to shift noticeably.
How is self-hypnosis different from meditation?
Meditation typically aims for a state of open, non-judgmental awareness with no specific goal. Self-hypnosis uses a similarly relaxed state but with a directed purpose — a specific suggestion or outcome you’re working towards. Both are valuable; they complement rather than replace each other.
Can I do self-hypnosis every day?
Absolutely — daily practice is recommended and completely safe. Like exercise, the benefits compound with consistency. Many people practise once in the morning and once before sleep for maximum effect.
What’s the best time of day for self-hypnosis?
Early morning (before the mind fills with the day’s demands) or late evening (as a pre-sleep routine) tend to work best for most people. Avoid sessions immediately after heavy meals when your body is directing energy to digestion — you’ll likely just fall asleep.
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