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Self Hypnosis using the Hand Breathing Induction

Today I’d like to share another self hypnosis induction method with you. This one involves focusing on the breath, but in a rather unusual way!

1

Settle into a comfortable upright posture with arms and legs uncrossed.

Close your eyes and take a nice long slow deep breath in, hold it for a few seconds, before breathing out, letting go of any surface tension in the body. Notice which parts of your body feel most comfortable and start to spread those feelings of comfort throughout your entire body.

2

Now imagine that you can breathe in through your fingers.

Imagine that you can actually feel the air moving in through your fingertips and into your hands, flowing up your arms … notice any feelings and sensations as you do this … perhaps a warmth or coolness or a tingling sensation in the tips of your fingers or palms. If you don’t notice any particular sensation – that’s okay too – just be aware of that. Imagine the air flowing through your arms to your shoulders, and then down through your body…. imagine the breath flowing down your chest, through your back to your hips and down your legs to your knees. Imagine the breath flowing down your lower legs to your ankles into your feet and then out through your feet. Again notice any sensations as you do this.

3

Continue to imagine this breath flowing in through your hands.

It flows through your body and out through your feet and, imagine that as you breathe in, you are breathing in comfort and relaxation. As you breathe out imagine that you are breathing all your stress, anxiety and tension out through your feet. Of course, it’s only natural that your mind might wonder from time to time – particularly if you are new to self hypnosis or meditation – but be aware of when your mind wanders and keep bringing it gently back to your breathing and the flow of breath through your body.

4

As you continue to imagine this flow of breath you might like to give this breath a colour.

Perhaps a colour you find relaxes you – imagine this breath of colour flowing through you, in through your hands, and out through your feet. Perhaps it changes colour as you breathe out all the stress and tension through your feet. Again notice any feelings and sensations as you do this – and tell yourself that every feeling is taking you deeper into relaxation.

Tell yourself and imagine that with each breath you breathe in and out you are relaxing more and more, imagine and tell yourself that with each breath you are going deeper and deeper into hypnosis.

5

Having focused on this flow of breath for a while, move on to a deepener of your choice.

When I use the term “deepen” I simply mean increasing the quality of your self-hypnosis experience. You can do this in a variety of ways – for example by counting down from 100 to 1, or from 10 – 1. In fact, you can simply imagine anything that involves going down; stairs, escalator, lift, diving. Or you can imagine a special, relaxing place – either somewhere you’ve been or somewhere created in your imagination. It’s important to choose somewhere that is safe, comfortable and relaxing for you to be. Or you can use progressive relaxation – focusing your attention on each part of your body in turn and relaxing each part as you move through the body. As you do this saying the words softening, loosening, relaxing, letting go, etc. as you do so. You can also incorporate colours or sounds spreading through your body as well if you wish; experiment and find what works best for you. Choose a deepener that appeals the most to you.

Whichever deepener you choose, continually say to yourself phrases such as ‘I’m relaxing more and more, I’m going deeper and deeper into hypnosis, I’m feeling more and more calm, I’m letting go of tension, I’m drifting deeper and deeper inside my mind.’

Now imagine a special, relaxing place.

Either somewhere you’ve been or somewhere created in your imagination. It’s important to choose somewhere that is safe, comfortable and relaxing for you to be.

Focus your attention on each part of your body in turn and relax it, saying the words softening, loosening, relaxing, letting go, etc. as you do so. You can also incorporate colours or sounds spreading through your body as well if you wish; experiment and find what works best for you with self hypnosis.

You can then enjoy the rest of your self hypnosis session.

6

Bringing your session to a close

Finally, exit your hypnosis by counting up from 1 to 5, telling yourself that all sensations and sounds return to their normal sense of perspective, you bring your awareness back to the present, incorporating all the benefits of the hypnosis session into your life. Take a few deep breaths and open your eyes.

And that’s your hand breathing hypnotic induction!

Enjoy your experiments with different inductions and find what works best for you. Let me now how you get on and as always I’m happy to answer any questions.

I’m a hypnotherapist providing a friendly, professional service in Devon, working from Buckfastleigh. I offer a free initial consultation, so please feel free to contact me
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