Breathing techniques combined with relaxtion to create induction.
There are numerous differing types of inductions. Hypnotic inductions are techniques used to prompt a trance state for easy access to the subconscious mind. When you mix breathing and relaxation techniques for induction your self-hypnosis experience will be much more profound. A relaxation induction is one in which different areas of the body are relaxed one area at a time till the entire body is totally relaxed and at peace.
The primary step in the induction process is to make certain you are positioned properly for perfect relaxation. Lying flat on a bed or couch with arms out slightly away from the sides is a good kick-off point. If you decide to place a pillow under your head, its better to employ a reasonably flat pillow so your head and neck are not strained at all. Ensure your feet are separated and not in a crossed position.
You should be lying flat on your back with your arms out to your sides and your legs barely spread apart. Your head and neck should be in as cosy a position as possible. If you select a comfortable chair to sit in, place your hands flat on your lap or, if your chair has comfy armrests, place your arms on the arms of the chair. Keep your spine straight and never cross your legs or feet.
Now, you are prepared to continue with your induction.
Begin by closing your eyes and inhaling very deeply. Inhale slowly and evenly through the nose and fill up the lower part of the lungs first, then the ribcage area, then the upper part of your lungs. Stop breathing for a second and then breathe out slowly. Synchronize your breaths so that your inhale and exhale are of the same duration. Target your awareness on your breath and count your breaths. Set a target of 5 seconds for each in-breath and 5 seconds for each out-breath.
This is a yogic technique that is used in meditation. In and of itself it can induce a light trance as well as deep relaxation.
Count up from one to 5 on each in-breath and down from 5 to one on each out-breath with a slight pause between your in-breath and out-breath. If 5 seconds is way too long for you at first, select the number of seconds that’s most comfortable for you. Never strain yourself!
Relaxation and comfort are the concerns here. As you count your in-breath, carefully turn your eyes upwards and turn your attention to the middle of your forehead, and as you breathe out, lower your eyes and let your entire body relax fully. Lifting your eyes to look upwards has a physiological effect on the body that promotes trance-like states naturally. Do this breathing exercise for approximately one to two minutes or for about ten breath cycles.
At this point you should be in a relaxed enough state to perform your self hypnosis. Because everybody is different, everybody will have a little different experience with their hypnosis induction. Don’t be scared to experiment.
If you do not think you are relaxed enough, go through the relaxation process again or, in future, you could try relaxing each area of the body for two full breaths rather than one. If you find the exercises make you fall asleep then you might be better shortening the breathing exercise.
There are even some folk who reach an alpha state very quickly before they have even relaxed their entire body. However, in most cases the entire body most be relaxed first.
The goal with a hypnotic induction is to still the mind, the body, and the feelings. If you’ve got a problem quieting your mind, you may try the following self-hypnosis technique: rather than raising and lowering your eyes in the deep respiring exercise, target your awareness on your tongue with each in-breath and extremely relax the tongue with each out-breath.