How hypnosis works

Hypnosis, Reiki, or Biofeedback: Which Is Right for You?

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Start with your goal and then check the evidence for that goal. Biofeedback has high-confidence evidence for migraine and tension-type headaches. Gut-directed hypnotherapy has evidence for irritable bowel syndrome. For Reiki, a Cochrane review found insufficient evidence to say whether it helps anxiety or depression. Your preferences about touch, technology and talking then narrow the choice.

How does each one work?

  • Hypnosis uses focused attention and an enhanced response to suggestion; a practitioner offers suggestions aimed at a specific change.
  • Biofeedback uses sensors to measure a body signal, such as muscle tension or heart rate, and shows it to you in real time so you can learn to change it.
  • Reiki, in the International Center for Reiki Training’s account, is “spiritually guided life force energy,” given through a practitioner’s hands.

What does the evidence support?

Different things for each:

  • Hypnosis: the NCCIH states that there is evidence gut-directed hypnotherapy can help relieve symptoms and improve quality of life in people with irritable bowel syndrome, and that a growing body of evidence suggests hypnosis may help manage some painful conditions.
  • Biofeedback: a 2019 evidence map of systematic reviews found high-confidence evidence that it reduces migraine and tension-type headaches, and found it not beneficial for high blood pressure in the studies available.
  • Reiki: a Cochrane review concluded that there is insufficient evidence to say whether or not Reiki is useful for people over 16 with anxiety or depression or both. A 2022 review of placebo-controlled trials found Reiki may be more effective than placebo for some mental health outcomes, but called its findings inconclusive because of the small number of studies.

How do you choose by goal?

  • A specific symptom with an evidence-backed match: go to the method with that evidence. Irritable bowel syndrome points to gut-directed hypnotherapy; tension-type headache or migraine points to biofeedback.
  • A specific habit, fear or reaction: hypnosis is designed around suggestion for a defined change; ask for the evidence on your particular problem.
  • General relaxation: any of the three can offer a quiet session. If you choose Reiki, choose it as an experience you enjoy, not as a treatment.

How do you choose by preference?

  • If you like data, biofeedback shows you numbers you can track.
  • If you prefer talking and imagery, hypnosis works through words and suggestion.
  • If you want touch or quiet presence, Reiki offers that; tell the practitioner if you prefer hands-off.
  • If you want to practice alone eventually, biofeedback is taught as a skill you can eventually use without the equipment.

Rank before you book

Write your goal in one line. Next to it, write which of the three has evidence for that goal. If one does, start there. If none does, pick the one you will enjoy and stick with, and keep any medical care you already have. For any symptom that worries you, see your doctor first.

This article is general information, not medical or psychological advice; talk with a licensed clinician about your own situation.

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