How Hypno-Psychotherapy can help you heal
The human body is a complex system where physical health is directly connected to mental and emotional well-being. Central to this connection is the nervous system, which governs everything from our heartbeat and gut to our stress responses. Two key components of the nervous system, the vagus nerve and the amygdala, play crucial roles in our body’s ability to heal and thrive. Understanding how to support and heal these components can have profound effects on our overall health.
The amygdala, a small almond-shaped cluster of nuclei located deep within the temporal lobes of the brain, plays an integral role in processing emotions, memory, and even certain aspects of behaviour.It is closely linked to the autonomic nervous system (ANS) and is instrumental in how our bodies respond to emotional stimuli. Understanding the relationship between the amygdala and the nervous system can shed light on both mental health and physical well-being.
The Structure and Function of the Amygdala
The amygdala comprises two almond-shaped nuclei in each hemisphere of the brain, traditionally categorised into the lateral amygdala and the central amygdala. These regions work together to process emotional information and generate appropriate responses. Critical functions of the amygdala include:
Processing emotions like fear, anger, and pleasure. It helps assess threats and triggers the body's response to danger.
Encoding memories related to emotional experiences. This connection helps explain why emotionally charged events are often more memorable than neutral ones.
When faced with perceived threats, the amygdala initiates the "fight, flight or freeze" response. It activates the sympathetic nervous system (SNS), leading to physiological changes such as increased heart rate, rapid breathing, and heightened alertness.
The Nervous System and Its Interaction with the Amygdala
The nervous system can be broadly divided into two primary components: the central nervous system (CNS) and the peripheral nervous system (PNS). The PNS further divides into the somatic and autonomic nervous systems, with the autonomic system being responsible for involuntary bodily functions. The autonomic further comprises two other divisions: the sympathetic nervous system and the parasympathetic nervous system.
1. Sympathetic Nervous System (SNS): The amygdala's activation triggers the SNS, preparing the body for immediate action in response to threats.
- When someone experiences a stressful event or perceives a threat—whether real or imagined—the amygdala, an area of the brain that contributes to emotional processing, sends a distress signal to the hypothalamus. This area of the brain functions like a command centre, communicating with the rest of the body.
- After the amygdala sends a distress signal, the hypothalamus sends signals through the autonomic nerves to the adrenal glands. This triggers the release of stress hormones like adrenalin and cortisol, which activate the sympathetic nervous system, causing the body to go into high-alert survival mode. This stimulates the multiple physical symptoms of anxiety. Your heart beats faster, and your pulse rate increases. So does your blood pressure. Breathing accelerates; you may feel short of breath and other anxiety symptoms.
2. Parasympathetic Nervous System (PNS): After the threat has passed, the parasympathetic nervous system, often referred to as the "rest and digest" system, helps the body return to a state of calm.
- The Vagus Nerve regulates the parasympathetic nervous system. The vagus nerve is the second longest nerve in the body (also known as the ‘wandering’ nerve) as it runs through the face, eyes, inner ear, vocal cords, heart, lungs, and all the organs in the abdomen. It powers up our involuntary nerve centre, the parasympathetic (rest-and-digest) nervous system. It controls unconscious body functions, as well as everything from keeping our heart rate constant and helping us digest our food to breathing and sweating. It regulates emotions and the different systems of the body.
- The vagus nerve plays a crucial role in this process, promoting relaxation and recovery. When the body is in survival sympathetic mode, it does not rest and digest. It is on high alert, and the parasympathetic system is shut down, so all the energy is put into saving our lives, with the fight, flight, or freeze response being activated.
The autonomic nervous system’s job is to keep us alive. It prioritises fear and stress over all other systems, including digestion and the immune system. It is normal for us to have occasional amounts of fear or stress and switch between the SN and PSN states.
While these responses are essential for survival, over time, due to continuous stress, anxiety, fear, or trauma, the NS can become dysregulated due to heightened sensitivity of the amygdala.
When the nervous system is in a sympathetic state for long periods of time, the vagus nerve starts to weaken and stops functioning as it should in rest and digest mode, causing different types of health conditions and symptoms such as:
• Physical Health Problems: Digestive disorders, autoimmune disorders, heart and respiratory disorders, vertigo, immune system issues, and other medical conditions.
• Mental & Emotional Health Problems: PTSD, depression, anxiety, OCD, trouble concentrating and learning, eating disorders, sleep issues, addictions, anger issues, difficulty connecting with and relating to others, etc.
As you can see, to heal, we must find ways not only to regulate the amygdala so that we can regulate our Nervous System but also to heal the vagus nerve.
One promising approach to recalibrating the amygdala's responses is by reprogramming the subconscious mind.
Understanding the Subconscious Mind
The subconscious mind is a powerful aspect of our mental functioning, storing beliefs, memories, and experiences that shape our thoughts and behaviours. It operates mainly beneath our conscious awareness, influencing our emotional reactions, decision-making, and overall worldview. Many of our fears and anxieties are rooted in subconscious beliefs formed through past experiences. By addressing and reprogramming these beliefs, we can effectively change how the amygdala responds to various stimuli.
The Connection Between the Amygdala and Subconscious Programming
The amygdala is responsible for identifying emotional triggers—situations, people, or memories that provoke fear or anxiety. If the subconscious mind holds negative beliefs or traumatic memories, these can become automatic triggers for the amygdala, leading to heightened fear responses even in non-threatening situations.
The amygdala learns from experience, and negative experiences can lead to conditioned responses—where the amygdala reacts with fear or anxiety to stimuli that are not inherently dangerous. For example, a person who has had a traumatic experience while driving may develop an exaggerated fear of driving, leading to anxiety whenever they approach a vehicle.
The brain has an incredible ability to change and adapt through neuroplasticity. Reprogramming the subconscious mind can create new pathways and associations, helping to reshape how the amygdala perceives and responds to stimuli.
Techniques for Reprogramming the Subconscious Mind & Toning the vagal nerve
1. Cognitive Behavioural Therapy (CBT): CBT is a structured therapeutic approach that helps individuals identify and challenge negative thought patterns and beliefs. By reframing these thoughts, individuals can alter their emotional responses and reduce the amygdala's reaction to perceived threats.
2. Mindfulness and Meditation: Mindfulness practices encourage individuals to observe their thoughts and feelings without judgment. This heightened awareness can help individuals recognise when their amygdala is reacting strongly and provide them with tools to respond more calmly. Regular meditation has been shown to enhance vagal tone, which can help balance the autonomic nervous system and reduce the hyperactivity of the amygdala.
3. Visualization Techniques: Guided imagery and visualisation can be powerful tools for reprogramming the subconscious. By visualising calming and positive scenarios, individuals can create new associations in the brain. This practice can help the amygdala recognise that certain situations are safe, counteracting previously learned fear responses.
4. Affirmations and Positive Suggestions: Repeated positive affirmations can help shift subconscious beliefs. By consistently affirming safety, calmness, and resilience, individuals can slowly retrain their subconscious mind, leading to a more balanced response from the amygdala.
5. Emotional Freedom Techniques (EFT): Also known as "tapping," EFT combines elements of cognitive therapy with acupressure. Practitioners tap on specific meridian points while focusing on negative emotions or beliefs. This technique can help reduce the emotional intensity associated with certain triggers and promote a calmer response from the amygdala. It can also help with toning the vagal nerve.
6. Hypnotherapy: Hypnotherapy involves guided relaxation and focused attention to access the subconscious mind. This method can help individuals uncover and address deep-seated fears or traumas, allowing for the reprogramming of responses associated with those experiences. It incorporates all the other techniques mentioned above but is done via hypnosis straight to the subconscious mind, making it a faster and more effective approach.
The Benefits of Reprogramming the Subconscious Mind for the Amygdala
1. Reduced Anxiety and Fear: By changing the subconscious beliefs that trigger the amygdala, individuals may experience a significant reduction in anxiety and fear responses. This can lead to improved emotional regulation and a greater sense of safety in previously triggering environments.
2. Improved Coping Mechanisms: Reprogramming can enhance resilience and coping skills. When faced with stress, individuals will be better equipped to respond mindfully rather than reactively, reducing the likelihood of overwhelming emotional responses.
3. Greater Emotional Stability: A well-regulated amygdala contributes to emotional balance. By addressing subconscious triggers, individuals can cultivate a more stable emotional state, reducing mood swings and emotional volatility.
4. Enhanced Quality of Life: By reducing anxiety and improving emotional regulation, individuals can enjoy a higher quality of life. They may find it easier to engage in social situations, pursue personal goals, and maintain healthy relationships, all of which contribute to overall well-being.
5. Better Physical Health: Chronic stress and unmanaged anxiety can have detrimental effects on physical health, including increased risk of cardiovascular issues, gastrointestinal problems, and a weakened immune system. By reprogramming the subconscious mind and calming the amygdala's responses, individuals may experience improvements in their physical health as well.
Conclusion
Reprogramming the subconscious mind offers a powerful approach to managing the amygdala's responses to stress and fear. By utilising techniques such as cognitive behavioural therapy, mindfulness, visualisation, affirmations, emotional freedom techniques, and hypnotherapy, individuals can reshape their subconscious beliefs and create new, healthier responses to emotional stimuli. As the amygdala becomes less reactive and more regulated, individuals can achieve greater emotional stability, improved coping mechanisms, and an enhanced quality of life. Ultimately, this process highlights the profound connection between the mind and body, emphasising the importance of mental health in achieving overall well-being.
Exercises that can help turn up Parasympathetic responses and strengthen Vagal tone:
1) Laughter
2) Breathing exercises
3) Humming, chanting, singing, gargling
4) Chewing Gum
5) Energisation (tighten and then relax the entire body and visualise energy flowing through the spine like a fountain)
6) Connection (hugs – people, animals)
7) Sharing a meal, mindful eating
8) Nature - earthing, grounding, hugging a tree, plant gazing
9) Meditation / Prayers
10) Massage / Butterfly strokes
11) Tapping
12) Reiki, Bodywork
13) Affirmations – I am safe, I am happy, I am love - hug/touch your body while saying these affirmations
14) Being present / mindfulness
15) Having a balanced routine – turning off work after working hours - balancing with housework, family, leisure
16) Exercise – somatic, yoga, polyvagal exercises
17) Having an anchor – Stop & Replace or a reminder of what to do in steps
18) Baths - salt baths, flower baths, ocean baths
19) Rocking - using a rocking chair, swing
20) Listen to soothing music - Schumann Resonance (7.83 Hz), 432 Hz Frequency Music
Many of my clients who have had at least 6 to 12 sessions of hypnotherapy and committed to the daily homework and tools have seen significant changes in their overall health.
Client review after Gut-Directed Hypnosis:
"At 78 years of age, I finally found some relief from this devastating pain. After only two hypnotherapy sessions, my IBS pain reduced from a scale of 9 to 2. "
Client Review after pain-reduction hypnosis and nervous system and vagal tone regulation:
"Pain caused by auto-immune disorder reduced and no longer having anxiety after 12 sessions"