Does hypnosis help you quit smoking?

If you are thinking about hypnosis to stop smoking, you have probably seen big promises: one session, never smoke again. This guide does the opposite. As a psychologist who has worked with hypnosis for more than twenty years, I want to give you an honest picture: what research says, what hypnosis can and cannot do, and how you can find out whether it suits you.

The short answer

• The research is mixed. A recent study found hypnosis worked about as well as an established stop smoking programme. Overall, the evidence is not strong enough to say it works better than other forms of support.

• Hypnosis is not magic. It does not take the decision away from you, and nobody can honestly promise that you will never smoke again.

• It works on a different level. Hypnosis works with the learned link between the cigarette and the good feeling, which is where many attempts break down.

• The best test is your own experience. That is why it makes sense to try it before you invest much.

What research says

The most thorough overview comes from Cochrane, an independent network that summarises medical research. Its 2019 review looked at 14 controlled studies with 1,926 people. The conclusion: there is not enough evidence to say whether hypnosis helps more than other forms of support or quitting on your own. If there is an extra benefit, it is probably small. The quality of the evidence was rated low to very low, mainly because many studies were small or not designed carefully enough.

A more recent study gives a clearer picture. In a randomised trial from Germany published in 2024, 359 smokers took part either in a six week hypnosis group programme or in an established cognitive behavioural group programme. After twelve months, about 15 percent in both groups had not smoked at all. In other words, hypnosis did about as well as a standard programme, not better and not worse.

Two more points belong to an honest picture. Most studies looked at sessions with a hypnotist, not at audio recordings, and there is less research on audio. And in every study, whatever the method, many people did not manage to stop on the first try. That is no reason to lose heart. It is simply what quitting looks like, and there is a guide on what to do after a slip.

What hypnosis is, and what it is not

Hypnosis is a natural state of focused attention and deep relaxation. You know it from everyday life: being absorbed in a book, driving a familiar route on autopilot, the moment just before falling asleep. In this state you stay aware, you hear everything, and you can stop at any time.

• It is not sleep. You remain present and can open your eyes whenever you want.

• It is not loss of control. Nobody can make you do something you do not want.

• It is not a stage show. What you may have seen on television has little to do with hypnosis for personal change.

How hypnosis can help when you stop smoking

Most people who want to stop do not fail for lack of knowledge. They know the risks. They struggle because the cigarette is tied to feelings they want: calm, a break, a reward, a moment for themselves. I explain this in more detail in the guide why willpower is rarely enough.

Hypnosis works exactly there. In deep relaxation you can experience that the good feeling is available without the cigarette. When your body knows that, the decision to stop no longer feels like a loss. Hypnosis can also help you rehearse difficult moments in advance, such as the first coffee or a stressful afternoon, so that they feel more familiar when they come.

Who it may suit, and who should be careful

• It may suit you if you like to work with imagination and feelings, if willpower alone has not been enough, or if you want something that goes beyond tips and apps.

• It may suit you less if you expect it to do the work for you. Hypnosis supports a decision, it does not replace it.

• Be careful if you have a serious mental health condition such as psychosis, or a health condition you are unsure about. In that case, talk to your doctor first.

Hypnosis also combines well with other support. You can use it alongside nicotine replacement, stop smoking medicines or a local stop smoking service. Talk to your doctor about medicines.

How to tell good hypnosis from big promises

• Be wary of guarantees. "Smoke free in one session, guaranteed" is a sales promise, not a fact.

• Look for transparency. Who made it, what is their background, and what does the programme actually do?

• Expect an honest word about limits. Good hypnosis offers support, not miracles.

• Try before you pay a lot. A free trial lets you feel whether the voice and the approach suit you.

Find out for yourself, free

That is why Part One of my programme "Strong and Free" is free. Twenty minutes in which you experience the good feeling the cigarette used to give you, without the cigarette. You do not have to decide anything yet, and you may still be smoking. Afterwards you will know much better whether this approach suits you.