A course of hypnotherapy can cost hundreds. A hypnosis app costs about the same as a couple of coffees a month, and a recording on a video site costs nothing. It is easy to see the appeal. The question is whether you get what you came for.
The case for recordings
There is good reason to think recorded hypnosis can work. Remember that all hypnosis is, in a sense, self-hypnosis: the response comes from you, not from the person speaking. Laboratory research has long used recorded inductions, and scores on standard hypnotizability tests are similar whether the test is delivered live or by recording. That said, at least one pain study found that live hypnosis outperformed the same script on audio, so “about as good” is not guaranteed.
Recordings have also done well in some clinical studies:
- In children with IBS and abdominal pain, home-based hypnosis recordings performed about as well as sessions with a therapist.
- Recordings used before surgery have reduced anxiety and discomfort.
- App-based gut-directed hypnotherapy has shown symptom improvements in early studies.
The limits
No personalisation. A therapist tailors the imagery and wording to you and adjusts as they go. A recording says the same thing to everyone. If its beach imagery leaves you cold, or you are afraid of water, it will not adapt.
No assessment. An app cannot tell whether hypnosis is right for your problem, or spot something that needs a doctor.
No support. If a session brings up something upsetting, you are on your own.
Drop-out. People are far more likely to abandon an app than a course of appointments. In one analysis of a paid IBS hypnotherapy app, only around a quarter to a third of users reached the final session.
Quality varies enormously. Anyone can upload a recording. Many apps make health claims with no evidence behind them.
How to choose a good one
- Who made it? Look for named clinicians or researchers with relevant qualifications.
- Is there evidence? Has the programme itself been tested in a published study, or is it just borrowing from general research on hypnosis?
- Are the claims realistic? “May help you relax” is credible. “Cure anxiety in 7 days” is not.
- Is it structured? A programme that builds over weeks is better than a random library.
- Do you like the voice? This matters more than you would think. Try a sample.
- What does it do with your data? Read the privacy policy, especially for health apps.
- Avoid “subliminal” claims. There is no good evidence that hidden messages change behaviour.
Getting the most from a recording
- Listen at the same time each day.
- Use headphones, somewhere you will not be interrupted.
- Never listen while driving or operating machinery.
- Stick with one programme for at least three weeks.
- Treat it as practice, not passive listening. Engage with the imagery.
App or therapist?
An app or recording is reasonable for: relaxation, everyday stress, sleep, exam nerves, general confidence, and as practice between therapy sessions.
See a professional for: medical conditions, long-standing or severe anxiety, phobias that limit your life, anything linked to trauma, and any problem that has not improved after a fair trial with an app.
The bottom line
A well-made recording, used regularly, can deliver real benefit at a fraction of the cost. It is a good first step for mild problems and a poor substitute for professional care with serious ones.
Next in the series: How Deep Can Hypnosis Go? A Guide to the Levels of Trance
This article is for general information and is not medical advice.