Huberman Lab

Hypnosis Defined: Focused Attention and Cognitive Flexibility

Dr. David Spiegel describes hypnosis as a state of highly focused attention, similar to looking through a telephoto lens. In this state, people experience events vividly but without the usual context or critical evaluation. Everyday moments, like getting absorbed in a movie or a sports game, can resemble hypnotic experiences when the body’s sensations align with the mental focus. Hypnosis enhances cognitive flexibility by allowing individuals to suspend judgment and see situations from new perspectives, which can be a powerful therapeutic tool.

Brain Mechanisms Behind Hypnosis

Hypnosis involves specific brain changes, including reduced activity in the dorsal anterior cingulate cortex (DACC), a region that detects conflict and distractions. This reduction helps maintain focus. Increased connectivity between the dorsolateral prefrontal cortex (DLPFC) and the insula allows control over bodily functions, such as gastric acid secretion, demonstrating the brain’s surprising influence on the body. Additionally, an inverse connection between the DLPFC and the posterior cingulate cortex supports dissociation from self-reflective thoughts, promoting cognitive flexibility and therapeutic benefits.

Hypnosis for Mental Health and Stress

Hypnosis proves effective in managing stress by helping people dissociate physical reactions from psychological distress. Techniques involve imagining the body in a safe place while visualizing stressors on a screen, allowing control over bodily responses. This approach can reduce anxiety and improve sleep. Hypnosis also aids in treating phobias by enabling gradual exposure and reshaping negative associations, often faster than traditional therapy. It supports trauma recovery by aligning mental states during recall, facilitating reprocessing of painful memories.

Clinical Use and Accessibility of Hypnosis

Most people begin hypnosis treatment with a trained clinician who assesses hypnotizability—a person’s capacity to experience hypnosis—using tests like the eye-roll test. After initial sessions, individuals often learn self-hypnosis to maintain benefits. Apps like Reveri offer guided hypnosis for pain, stress, focus, and sleep, making the practice more accessible. While hypnosis can help with obsessive thoughts, it is less effective for highly controlling individuals, such as some with OCD.

Hypnosis Beyond Therapy: Performance and Children

Hypnotic states are not limited to relaxation; athletes and musicians often enter similar focused, flow-like states during peak performance. Children can also benefit from hypnosis, especially with structured guidance, to reduce anxiety and pain during medical procedures. Group hypnosis sessions have shown promise in supporting patients with serious illnesses, highlighting its social and therapeutic potential.

The Role of Breathing and Voluntary Control

Breathing acts as a bridge between conscious and unconscious states during hypnosis. Slow, controlled exhalation promotes relaxation and parasympathetic activity. Importantly, voluntary engagement in hypnosis—choosing to confront trauma or stress—enhances therapeutic outcomes. This deliberate exposure allows individuals to process difficult experiences on their own terms, gaining control and flexibility over their responses.

Finding Professional Hypnosis Resources

For those interested in clinical hypnosis, professional organizations like the Society for Clinical and Experimental Hypnosis and the American Society for Clinical Hypnosis provide referrals to licensed practitioners. It is crucial to work with trained professionals who can properly assess and guide treatment, ensuring safety and effectiveness.