Demystifying sports hypnosis
Issue: Volume 27 Number 1
For some time, hypnosis has been an accepted component of psychotherapy, medicine and dentistry. While there is a well-documented history of hypnosis being used in sport, it is not commonly discussed nor promoted as a useful technique for athletes. However, there now appears to be a resurgence of interest in the use of hypnosis in sport. Hypnosis can be an incredibly powerful tool for athletes for both therapeutic and performance-enhancement purposes.
What is hypnosis?
I define the state of hypnosis as an altered state of consciousness/awareness in which you are more passive and receptive to suggestions. This takes place in a special session between a therapist and client, where the therapist acts as a guide for the hypnotic experience. Attention is very focused and narrowed to block out outside influences and intruding thoughts. Critical self-awareness is suspended so that you can become totally absorbed (for example, in imagining perfect performance). Hypnosis itself is not therapy; it is simply another technique or tool used to assist athletes to reach their goals.
What does hypnosis feel like?
People respond very differently, so it is difficult to describe what hypnosis feels like. Common descriptions include:
- altered state of consciousness or in a trance
- disconnected (dissociated) from your body
- simultaneously incredibly relaxed and totally focused
- very enjoyable and often invigorating.
Most people agree that it feels like a very relaxed, focused state and many agree that they are in a trance when they are hypnotised. It is also commonly accepted that a trance is a variable state of awareness and that being in a trance-like state assists hypnosis.
Can everyone be hypnotised?
There are different schools of thought on whether everyone can be hypnotised, especially as hypnotisability is very difficult to measure. Most experts in the area believe that like any ability, hypnotisability exists on a continuum or is normally distributed in the population, with people’s ability ranging from mildly to highly hypnotisable. There is also a practice effect, with people often improving in their hypnotisability after repeated sessions.
How is hypnosis done?
There are many different methods for inducing hypnosis. There is an initial induction phase that usually incorporates techniques to focus the mind (such as staring at an object), and relax the mind and body (breathing techniques and muscular relaxation). Many therapists use counting in the induction phase to help deepen the trance. Imagery or music are often used to deepen the hypnotic state. Then the session will incorporate specific suggestions or techniques particular to the athlete. This may include imagery of perfect performance, working through a race plan or healing imagery. The session will usually terminate with a dehypnotising phase (often using counting in reverse) to help the athletes move out of the trance state and tune back into themselves and regain full awareness. It is possible to use self-hypnosis instead of working with a hypnotherapist to achieve a hypnotic state. Self-hypnosis may not be as deep as being hypnotised by a therapist, but it is still more than adequate for achieving athletes’ goals.
Benefits of hypnosis
Coaches and athletes alike would benefit from using hypnosis. Entering hypnosis is usually accompanied by a relaxation response where there is a peaceful combination of mental quiet and physical relaxation. This is accompanied by a slowing heart rate, lowering blood pressure and beneficial changes in body chemistry. It is very useful for controlling anxiety and for stress management. When in a trance, the mind is very open to visualisation and creating a rich sensory experience. The more real the experience becomes in the subconscious mind in a trance, the more effect it will have on your behaviour later. Hypnosis can allow you to use imagery in a very powerful and effective way to help improve performance. As you are more open to suggestions in hypnosis, pre-arranged suggestions (such as increasing self-confidence or controlling nerves) can also be used with great effect. Athletes use hypnosis to reinforce the goals they have set, to improve their imagery, to learn to deal with nerves and to address personal issues. I believe hypnosis can be a highly effective performance-enhancement technique. Other reasons athletes would benefit from hypnosis include:
- relaxation and stress management
- when hypnotised, a person will have an enhanced ability to concentrate, block out distractions or review past events
- control of autonomic functions such as blood pressure and pain control are possible under hypnosis. This may be of direct benefit to the athlete recovering from injury as they can promote more rapid healing by reducing swelling and pain sensations, and increasing blood flow and healing fluids to the injured area
- reinforcing self-belief, confidence and motivation.
Common misconceptions about hypnosis
- You do have control — you will be able to easily reject suggestions you do not like.
- You will not be made to do embarrassing things (unless perhaps you are participating in a commercial stage hypnosis show!).
- You cannot be hypnotised against your will.
- You will always be able to come out of a trance. No one has ever remained stuck in a state of hypnosis.
- You will not spontaneously blurt out any secrets under hypnosis, even if asked. In many sessions you are not asked to talk at all.
How to access hypnosis
The Yellow Pages has a listing of practitioners in your area, just look under ‘hypnotherapy’. You can contact the Australian Psychological Society Referral Service (1800 333 497) for psychologists who practice hypnotherapy. You can also search the web. I recommend a Google search (www.google.com.au) using the keywords ‘hypnotherapy’ and your state/city.
DIY hypnosis
It is easiest to learn self-hypnosis from a hypnotherapist, however, it is also possible to teach yourself. Some basic guidelines are provided below:
- Decide what you want to achieve with hypnosis (for example, be more relaxed at competitions).
- Write down specifically what you want to think about while hypnotised (for example, at competitions — breathing calmly, thinking about one thing at a time, staying focused on technical goals).
- Find a comfortable, quiet place where you will not be disturbed.
- Close your eyes and focus on taking deep, relaxing breaths. Go within yourself (internalise) and allow your thoughts to slow down and your mind to clear.
- Focus on relaxing your body, dissolving any tension in your muscles.
- Count slowly in your mind to help you relax and let go of any distracting thoughts (for example 1 to 20).
- Imagine you are in a peaceful, beautiful place. Enjoy the imagery, paying attention to detail.
- When you feel very peaceful and totally relaxed, begin to think about or imagine the content of your hypnosis session (for example, how relaxed you will feel at your next competition). Make this imagery as rich and vivid as you can until you are totally immersed in it.
- When you are happy you have covered everything you wanted to under hypnosis, slowly count yourself back to full awareness (for example 20 to 1). As you count, start to tune in again to yourself and your environment.
Many people who use self-hypnosis actually prefer to use an audio CD or tape with instructions, rather than have to remain consciously aware of the procedure they are following. A therapist can assist you to make a recording of your session to then use at home or competition.
Further reading
Liggett, DR (2000). Sport Hypnosis, Human Kinetics, Champaign, Illinios.
