Trance

The trance is a state of mind in which consciousness is fragile and voluntary action is poor or missing. In this state, the mind became extremely suggestible. More than 98% of our beliefs about world, ourselves and others are conditioned and firmed.

Fixation of Attention

After stage of breathing for doing self hypnotism next stage is the fixation of attention. The fixation of attention can be looking to external things such as candle flame, a point clear at the ceiling, the revolving things and to friend’s eyes.  The fixation of attention may be attention to internal objects such as focus on breathing, feeling itching in the foot, recall memories, and internal dialogue.

Diaphragm Breathing

Breathing exercises such as this one should be done twice a day or whenever you find your mind dwelling on upsetting thoughts or when you are experiencing pain.

• Place one hand on your chest and the other on your abdomen. When you take a deep breath in, the hand on the abdomen should rise higher than the one on the chest. This insures that the diaphragm is pulling air into the bases of the lungs.

• After exhaling through the mouth, take a slow deep breath in through your nose imagining that you are sucking in all the air in the room and hold it for a count of 6 

• Slowly exhale through your mouth for a count of 4. As all the air is released with relaxation, gently contract your abdominal muscles to completely evacuate the remaining air from the lungs. It is important to remember that we deepen respirations not by inhaling more air but through completely exhaling it.

• Repeat the cycle four more times for a total of 5 deep breaths and try to breathe at a rate of one breath every 10 seconds (or 6 breaths per minute). At this rate our heart rate variability increases which has a positive effect on cardiac health.

Breathing and Relaxation techniques for self-hypnosis

Our normal everyday breathing is typically rather shallow and rapid, and usually involves expanding and contracting the chest. However, deep, diaphragmatic breathing is healthier and comes from the abdomen. In diaphragmatic breathing you allow your belly to expand outwards as you inhale, pulling the diaphragmatic membrane beneath your lungs downwards and allowing your lungs to draw in air to fill the space. Inhale slowly through the nose and exhale slowly through the mouth.

This kind of slow, deep, rhythmic breathing triggers a 'relaxation response' in the body, the opposite of the adrenaline-fuelled ‘fight or flight' response. Some of the beneficial changes that occur as part of this type of relaxation are reduced heart rate, increased blood flow to the extremities, and muscular relaxation.