What is hypnotic trance?
Hypnosis and trance are often misunderstood. Shaped by what we see on TV or in films. Let’s demystify what hypnotic trance really is and explore and how it gently supports positive change in Solution Focused Hypnotherapy.
Understanding trance in Solution Focused Hypnotherapy
Trance often sounds mysterious, but in reality it’s something you slip into every day without even trying. It isn’t swinging clocks or mind control. It’s that moment when you’re completely absorbed in a book, or when you realise you’ve been staring out of the window while your mind gently wanders. It’s the soft focus you feel on a peaceful walk or when you finally settle into the sofa after a long day.
In Solution Focused Hypnotherapy, we simply make use of this calm, natural trance state that your brain already knows how to create. You remain fully in control throughout. It’s just a gentle shift in awareness that helps the mind settle, learn and reset in a way that feels comfortable and reassuring.
Why trance is natural & safe
Trance is a familiar part of everyday life. Most people drift into it many times a day without noticing. You might experience it while driving, daydreaming or walking quietly as your mind softens.
It isn’t sleep, and it isn’t losing control. You stay awake, aware and fully in charge of your decisions. You can move, speak and open your eyes whenever you want. Many people describe it as a pleasant daydream: thoughts slow down, the mind quietens and you settle into a calm, grounded space.
This gentle state creates ideal conditions for the brain to learn, recover and adapt.
What happens in the brain during hypnosis?
When the body relaxes and the mind wonders, the brain often shifts into alpha and theta patterns. These states are linked with creativity, rest and deep learning. They help the brain process information, explore new ideas and support more flexible thinking.
Modern, neuroscience-informed hypnotherapy shows that trance increases mental flexibility. Old habits loosen. New responses form more easily. This is one of the reasons Solution Focused Hypnotherapy can feel so effective: the brain becomes more responsive to helpful ideas and future-focused thinking.
Brain Activity and Functional Connectivity Associated with Hypnosis - PubMed
The brain’s default mode network & trance
When we drift into trance, the brain often shifts activity in the default mode network (DMN) - the system that activates when the mind is at rest and wandering. This network supports reflection, imagination, problem-solving, and processing past experiences.
The part of the brain linked to self-criticism, rumination quietly eases its activity. This doesn’t mean the brain stops working; rather, it shifts out of overactive, stress-driven patterns. At the same time, the stress response calms, lowering tension in the body and creating a sense of safety and mental spaciousness.
With this reduced internal chatter and relaxation of the thinking brain, the mind becomes more open and flexible, able to notice new connections and absorb helpful ideas. This is why trance can make positive change feel natural, almost effortless, and why hypnosis can support the formation of new, constructive patterns of thought and behaviour.
What trance feels like in a Solution Focused Hypnotherapy session
During a session, you sit or lie down comfortably and simply listen. Your breathing naturally slows, your shoulders drop and your thoughts drift in and out. There’s no ‘perfect’ way to experience trance. Some people feel light and floaty. Some feel grounded and heavy. Some drift off. Others stay quite alert. All of these are completely normal.
Nothing is forced. Your mind will do exactly what it needs to do. You just relax and follow along at your own pace through this guided relaxation.
How trance helps positive change happen
Trance quietens the stress response, allowing the thinking part of the brain to work more clearly and flexibly. This makes it easier to create new habits, new thoughts and new emotional responses.
It also helps the brain store helpful ideas from the talking part of the session. You explore what’s already going well, imagine the future you want, and then relax into trance. In this calm, focused state, positive suggestions can be absorbed more deeply, reinforcing helpful patterns of thought, behaviour, and emotional response.
Overtime, this combination can help your mind hold these ideas more effectively - supporting steady, long-lasting change. Many clients notice improvements in anxiety, confidence and overall resilience in around 8-12 sessions.
Read more about what to expect in sessions
Common questions about hypnosis & trance
Will I fall asleep during hypnosis?
Some people drift during hypnosis, some stay alert. Even if you do fall asleep, your subconscious mind is still listening and still absorbs what it needs.
Do I need to believe in hypnosis for it to work?
No. You don’t need to believe in hypnosis for it to work. You only need to be willing to relax and keep an open mind. Its a collaborative process that your therapist will guide you through like yoga or meditation.
Can everyone experience trance?
Yes. Everyone can learn to relax into trance in their own way. Its a natural sate just like a daydream that we go into multiple times day.
Does hypnotherapy work online?
Yes. It works extremely well online. You sit somewhere comfortable, quite, just listen and relax. It helps if you use headphones and can focus on the session without distractions, but the process is the same.
Why trance matters in Solution Focused Hypnotherapy
Trance gives your mind space to breathe. It helps you move away from stress and overwhelm. It lifts mood, clears mental fog and supports more balanced, resilient thinking. It reconnects you with your strengths and helps change feel realistic and achievable.
It’s a gentle, modern tool that works hand-in-hand with your brain’s natural ability to adapt - helping you move towards the future you want.
What hypnotic trance can help with
At Mend Hypnotherapy I use trance to support a wide range of challenges and goals. Some of the ways hypnotic trance can help include:
Reducing anxiety and stress – calming overactive thoughts and supporting mental clarity.
Boosting confidence and self-esteem – reinforcing positive thinking and behaviours.
Improving sleep and relaxation – helping the mind let go and settle for restorative rest.
Supporting habit change – creating space to form healthier routines and break unhelpful patterns.
Managing pain and discomfort – reducing tension and improving mind-body awareness.
Increasing emotional resilience – giving the brain space to process experiences and respond calmly.
Ready to give hypnotherapy a go?
If you think Solution Focused Hypnotherapy might help you, why not book an initial consultation? It’s a relaxed space either online or in-person at my therapy studio in Sheffield. We’ll explore what you’d like to change and how Solution Focused Hypnotherapy can support you.
