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Hypnotherapy with Gabrielle, The Practice Rooms, Bath (2025)

11/12/2025

✨ Earlier today I was sitting on a wall doing a visual naming meditation:
I simply notice what I see… and name it in my mind, gently bringing my attention to the present moment. (Much like a toddler or young child does automatically- instinctively, 'oh look mummy')

Mental noting and labeling practices are used in mindfulness research, to cultivate present-moment awareness, deepen attention, and reduce automatic reactivity by shifting the focus from thoughts to direct sensory experience.

By naming what you see non-judgmentally, you invite your mind to rest with what is rather than drift into stories or distraction. ✨

✨ Try it next time you’re outside, and comment how it shifts your awareness.
✨ Save this for later — it’s a simple tool you can use anytime you need to come back to the moment.

This kind of practice is one of the many tools I share in my hypnotherapy sessions — clients get personalised guidance, deeper insight, and support.

Book your online hypnotherapy session with my via my wesbite, more tips also available in my book, the link for both is; www.gabriellesguidance.co.uk

11/12/2025

✨ Feeling overwhelmed? Try the 4-2-6 breathing reset.
Inhale for 4… hold for 2… exhale for 6.
This simple rhythm helps activate the parasympathetic nervous system, lower stress, and bring you back into the present moment.
Just a few rounds can shift your whole energy. 🌿💛

This is only one of the many tools I share in my hypnotherapy sessions — clients receive deeper guidance, tailored techniques, and support that goes far beyond what can fit in a single post.

✨ Try it and comment how you feel below.
✨ Save this for later so you can come back to it whenever you need a reset.
Breathe slow. Breathe deep. You’ve got this.

www.gabriellesguidance.co.uk

Reference:
Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: How and why does it work? Frontiers in Psychology, 5, 756. https://doi.org/10.3389/fpsyg.2014.00756
(Research supports slow, extended-exhalation breathing for regulating stress and improving autonomic balance.)

11/12/2025

Healthy Morning Routine Tips ✔️
From a Psychology Graduate & Hypnotherapist

The moment you wake up your subconscious is still activated as your brain waves are still in a alpha/theta state, therefore your immediate actions set the tone for the day.

1. Choose you before your phone
Starting the day in your own energy boosts clarity + reduces stress.
Studies show early phone use pushes your brain straight into reactive mode (Mark et al., 2018). Try a alarm clock and charging your phone in a different room.

2. Anchor your morning with a regulating ritual
Your brain calms when it recognises safety + routine.
Try: 1 minute of breathwork, stretching, journaling, affirmations, or thinking of something your grateful for.
Gratitude shifts your brain toward resourcefulness and optimism (Emmons & McCullough, 2003).
Even 30 seconds works.

3. Future-pace your long-term vision
Your early-morning alpha/theta state makes visualisation more effective.
Imagine your highest future self + the life your stepping into.

4. Use one micro-action to lift your state fast;
Open the blinds or going outside in the garden and practicing earthing (morning sunlight exposure helps your circadian rhythms and melatonin production), splashing your face with cold water , breathing exercises, hydration, singing/dancing to your favourite song — small cues, big energy shift.

5. Get ready in a way that expresses you
“Enclothed cognition” shows your outfit influences confidence and mindset (Adam & Galinsky, 2012).
Authentic self-expression = aligned energy.Choose your emotional frequency intentionally

You don’t need to “fight” draining people — setting your emotional baseline early makes you less vulnerable to others’ moods.
Research on emotional contagion shows that people transmit and absorb emotions unconsciously (Hatfield et al., 1994).

10/12/2025

Thinking about the placebo effect, is it completely out of the question that it is possible to visualise yourself healing? A lot of hypnotherapy scrips for health conditions involve visualisations, for instance; visualisations of the healthy cells destroying unhealthy cells in cancer cases or having a control panel to make hormones work in balance to help with menopausal symptoms, or visualising a dial and reducing the dial in cases of pain management and in cases of dementia visualising the brain rewiring and relearning , just a few examples of the vast possibilities of hypnotherapy, which have never been studied- for some strange reason. This is a candid video of my practicing what I preach, meditating to sound. Mindfulness doesn't have to take long, a few minutes each day or night can completely change your mood, no matter what time of day. I like to listen to these free tracks and let whatever thoughts or visualisations flow. Mindfulness has many forms and its important to make it work for you to sustain practice ✨️⭐️

When did scientific proof start being the gold standard to try something? Maybe our ancestors were onto something?

Forgotten examples of hypnotherapy being used in the medical field;

1. James Esdaile (1840s)

A Scottish surgeon in India performed hundreds of operations—including amputations—using hypnosis (“mesmerism”). Mortality rates were reported to be lower due to reduced shock.
2. Hypnosis-assisted C-sections (modern cases)

There are documented cases where women underwent caesarean sections with hypnosis and minimal local anesthetic, mainly in Europe.

3. Dental surgeries

Hypnosis is still used for extractions, fillings, and anxiety control, sometimes with no anesthetic for very hypnotizable patients.

4. Thyroid and breast surgeries (1990s–present)

Some hospitals in Belgium and France used “hypnosedation” (hypnosis + light local anesthesia) for thyroid removal and lumpectomies.

5. Burn wound care

Hypnosis has been used during debridement (extremely painful), helping reduce medication needs.

I thank the universe for my health body- mantra

09/12/2025

Consistency is key for healthy mental health. Even when you don’t feel like it. My run this morning could have been put off until tomorrow, but using mindfulness to appreciate the balance of nature in terms of the weather I decided to do it anyway.

Not because it looked glamorous (trust me, it didn’t),
but because science keeps reminding us that small moments of challenge do big things for our minds and bodies.

✨ Cold exposure can support mood regulation and stress resilience
(Kjaergaard et al., 2021, International Journal of Circumpolar Health).

✨ Natural environments boost wellbeing and reduce rumination — even in wild weather
(Bratman et al., 2015, PNAS).

✨ Movement in nature increases motivation, energy and self-esteem
(Pretty et al., 2005, Environmental Science & Technology).

✨ Regular exercise improves mood, enhances cognitive function, and strengthens long-term mental health
(Biddle & Asare, 2011, Journal of Adolescence; Ratey & Loehr, 2011, Harvard Review of Psychiatry).

✨ Going barefoot can improve balance, strengthen foot muscles, and enhance sensory feedback that supports better movement patterns
(Franklin et al., 2015, Gait & Posture; Ridge et al., 2019, Medicine & Science in Sports & Exercise).

✨ Combining movement with mindful awareness can reduce stress, improve emotional regulation, and increase overall wellbeing
(Creswell, 2017, Current Opinion in Psychology; Keng, Smoski

✨ And those brief “this is uncomfortable” moments?
They help train the brain’s stress-resilience pathways
(Meichenbaum, 2007, Stress Inoculation Training Review).

This is the same mind–body connection I work with in Hypnotherapy:
helping you build motivation from the inside out — not by forcing discipline, but by shifting subconscious patterns so consistency feels natural, not exhausting.

If you’re setting intentions for 2026— fitness, motivation, grounding, or new habits —
Hypnotherapy for sports motivation and behavioural change is a powerful, science-aligned way to support your goals.

✨ January bookings now open ✨
Let’s make the new year feel aligned, doable, and a little bit extraordinary —
no stormy beach run required (unless you love that kind of chaos too).

04/12/2025

Starting meditation can be tricky, so let me show you where to start, practice this daily and it will become easier and easier- it only takes a few minutes

04/12/2025

😌 Feeling grateful for being able to work from such a lovely holistic space with other amazing practitioners and healers 💜 | contact me to book, 🌐🔗 www.gabriellesguidance.co.uk | Online 🌎| In Person, at any of The Practice Rooms in Bristol or Bath.

03/12/2025

Healthy work-life balance 🤣 book recommendation 📖👍 Jonathan Haidt

03/12/2025

When you tap your left hand on your right elbow, and right hand on your left elbow (or right hand on left knee and left hand on right kneee), you’re engaging bilateral stimulation — activating both sides of the brain in a rhythmic, alternating pattern.

This type of cross-body movement can:

✅ 1. Interrupt anxious thought loops

Bilateral movement shifts attention away from spiralling thoughts and into sensory awareness, which breaks the cycle of rumination and overthinking.
This is similar to what we see in therapies like EMDR and certain somatic practices.

✅ 2. Engage both hemispheres of the brain

Left–right stimulation encourages dual-hemispheric activity, helping the brain move away from “stuck” patterns and into a more flexible, regulated state.
This can make anxious thoughts feel less overwhelming and easier to manage.

✅ 3. Send calming signals through the nervous system

Gentle tapping provides rhythmic sensory input, which can activate the parasympathetic nervous system (your “rest and settle” response).
This reduces physical anxiety symptoms like muscle tension, racing thoughts, or a tight chest.

✅ 4. Create grounding through your body

The physical sensation of tapping pulls attention out of your head and back into your body.
This is especially helpful if you experience overthinking, panic, dissociation, or feeling “too in your mind.”

✅ 5. It’s discreet and backed by bilateral-stimulation research (Shapiro, 2018), it’s a tool you can use anywhere;

Under a desk
On a bus
In school
At work
In a meeting
In a waiting room
No one has to know you’re doing it.
This makes it a brilliant “real-world” grounding tool, especially for teens or people who don’t want to draw attention.

Try it and Save for later 😊

02/12/2025

✨ Why I’m inspired by Ruby Wax (and why it matters right now) ✨

Comedian-turned-mental-health advocate Ruby Wax has shown us that real strength isn’t about smiling through pain — it’s about being honest. After wrestling with depression and bipolar disorder, she studied mindfulness and now credits it with helping her notice when she's starting to spiral, and “pull back the brakes” before it gets overwhelming.

I love how shows like I’m a Celebrity... Get Me Out of Here! (and other TV / media outlets) have slowly shifted. They no longer treat mental health as taboo. Instead we’re seeing men crying, celebrities talking openly about grief, anxiety, or breakdowns — and real conversations are happening. That openness matters. It helps us realise we’re not alone. 💬💙

If Ruby can speak her truth — raw, real and human — maybe more of us can too.

If you'd like to learn mindfulness with me you can visit my website. You can also purchase a copy of my mindfulness course via my website 😊

https://www.gabriellesguidance.co.uk/mindfulness-course

02/12/2025

Sometimes the simplest shift—stepping into a wide, open outdoor space—can ease the weight of a low mood.

Research consistently shows that exposure to natural environments reduces stress, improves emotional regulation, and supports clearer thinking. Studies in environmental psychology highlight that “soft fascination” in nature (like observing sky, fields, or horizon lines) allows the mind to rest, while Attention Restoration Theory finds that spacious natural settings help replenish mental energy depleted by everyday demands. Other peer-reviewed research shows that natural light, expansive views, and movement in open environments can reduce rumination and gently elevate mood.

This is exactly why I offer Solution-Focused Walking Therapy—a way to combine the therapeutic power of movement, open space, and forward-focused conversations. When we walk, our thinking shifts. When we’re surrounded by space, our options often feel bigger too. We can discuss your goals and look to the future with direction and an open mind, a perfect way to start 2026.

If you’re feeling stuck, heavy, or flat and curious about the benefits of solution-focused walking therapy, contact me today to enquire 😊

I have a Ecopsychology Blog; https://www.gabriellesguidance.co.uk/blog/step-into-wellness-the-science-and-soul-of-solution-focused-walking-therapy

Bookings; https://www.gabriellesguidance.co.uk/booking-fees

01/12/2025

When the body is overwhelmed, anxious, or “stuck,” it stores that tension like a tightly coiled spring.
A somatic shake-down helps release that built-up energy by working with your nervous system, not against it.

During anxiety or stress, your body releases cortisol and adrenaline — hormones designed to prepare you to move, fight, or run. When we don’t physically discharge that energy, it stays circulating in the body and can make us feel shaky, wired, or trapped in our thoughts leading to fidgeting, leg shaking, nail picking/ biting etc.

Shaking is a natural stress-release reflex found in both humans and animals. Research shows that rhythmic movement helps down-regulate the amygdala, reduce stress hormones, and shift the body out of “threat mode” (van der Kolk, 2014; Porges, 2011).

This is one of the somatic techniques I teach my clients who struggle with anxiety, dissociation, overwhelm, or that “buzzing in the body” feeling.

Your body knows how to unwind.
Sometimes it just needs permission to move. 🌿

Save this for when you need a reset ⬇️
How to Do a Head-to-Toe Somatic Shake-Down

1. Start at the top: gently shake out your head and neck, keeping movements soft and easy.

2. Move to your shoulders and arms, letting them swing, wobble, or bounce naturally.

3. Shake through your chest and torso, loosening any tightness.

4. Let the movement travel into your hips and legs, bouncing lightly through your knees.

5. Finish at the feet, letting them tap, shuffle, or bounce until your whole body feels loose.

6. Take a slow breath in… and a long breath out.

7. Notice how your body feels now — lighter, calmer, more awake.

Hypnotherapy with Gabrielle

11/12/2025

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