What is self-hypnosis, how can you learn the basics of the technique yourself?

Ivan Vdovin

5262 10 6

If you are on this page, then you know what self-hypnosis and immersion technique are. But for the rest of us, we need to explain a little what self-hypnosis is, how you can work with it and what you can use it for. But more on that below. A description of the technique itself is also below. If you need the equipment itself, scroll below.

What is self-hypnosis

Self-hypnosis is a procedure aimed at distracting from everyday problems and relieving psychological stress. This process is performed by a person independently, without the intervention of a hypnotist. There is hypnosis for fulfilling desires, for achieving goals, for instilling long-term attitudes. Self-hypnosis classes are conducted using special techniques that allow you to immerse yourself in a state of hypnotic trance.

Self-hypnosis for beginners is a powerful tool in the fight against fears and uncertainty, as well as an assistant in achieving your goals.

From the author

These methodological recommendations are intended both for specialists (psychiatrists, psychotherapists, clinical psychologists interested in teaching their patients methods of psychological self-help) and for people who want to learn how to manage their internal state and understand the secrets of self-management.

When I started practicing psychotherapy more than 30 years ago, the main method of mental self-regulation was autogenic training. The basic elements of the technique were muscle relaxation training and self-hypnosis. However, the duration of training for this procedure, its emotional unattractiveness, combined with the monotonous pronunciation of suggestion formulas and intellectual complexity repelled patients from it. The desire to give a sick person a method of immediate psychological self-help drew our attention to the method of self-hypnosis. The new technique quickly gained popularity and was accepted and recognized by the majority of patients, and a quarter of a century of experience in using this technique confirmed its high effectiveness.

Self-hypnosis techniques

You can work with your own subconscious using different tools:

  • self-hypnosis techniques;
  • techniques of immersion in trance through fixation of attention.

Let's take a closer look at each of them.

Self-hypnosis technique

This self-hypnosis technique works like this:

  1. First you need to take a comfortable position, preferably in a sitting position. You can lean your elbows on the back of a chair or chair with a soft surface.
  2. Then you should close your eyes and relax.
  3. To enter a trance, you need to slowly inhale air through your nose using diaphragmatic breathing. Exhale through your mouth.
  4. Breathing in this rhythm for several minutes will allow you to achieve greater relaxation: feel your heart rate slow, muscles relax, and blood flow to your extremities.
  5. As soon as the body comes to a state of complete rest, you can move on to the next exercise.
  6. Inhale in four counts, then hold your breath for four counts and slowly exhale in two counts. After exhaling, hold your breath again for four counts. In order to enter a trance state, you need to perform three to four cycles in a row until complete immersion.
  7. After a person has entered a trance, you can begin self-hypnosis - repeating settings or programs many times, depending on the goal.

Attention fixation technique

To go into a trance using this technique, you need to focus your attention on any object or sound. This could be a point on the wall, a candle flame, a heartbeat, the sound of water, etc.

After the object of fixation has been chosen, it is necessary to focus on it and distract from extraneous factors. All incoming thoughts are “pushed aside”, attention returns to the object. It is necessary to maintain focused attention for 5–10 minutes, then the body will gradually begin to plunge into a state of complete relaxation. At this stage, you need to shift your attention to your inner world and stay in this state for a few more minutes. After a feeling of slight numbness sets in, the dive can be considered successful.

After entering a trance by fixing your attention, you can begin to work on the subconscious.

Variations of self-hypnotic effects

Today, many options have been developed that allow you to effectively use trance to improve your mental and physical well-being. One such method is the method of reviving dreams. It is used to treat OCD (obsessive-compulsive disorder). The essence of the technique lies in verticals. Patients are asked to imagine themselves sinking to the bottom of a pond, then rising to the top. In a state of deep hypnotic sleep, sensations become more vivid and voluminous.

If you hypnotize yourself, the process of adapting the body to a trance state goes much faster. The procedure effectively complements psychoanalysis. The essence of hypnoanalysis is to experience dreams, understand the connecting links, their sequence, and meaning.

Symbolic visualization is close to psychosynthesis. Allows you to survive the conflict of your own “I”. Free yourself from the locks imposed or acquired in the process of life, through symbols. Self-programming involves the use of an external signal: clenching your hand into a fist. Bring your hand to a horizontal position, it is better to place it on the table. Think: “right hand clenches into a fist.” You need to feel the difference between a conscious contraction and an unconscious one. Give your body the freedom to make decisions on its own. You'll know you've done it right when you try to predict which finger will move into a given position first. If your opinion was wrong, the goal has been achieved. Many patients report strange sensations during this action: a crunching sensation in the joint.

Psychotherapy actively uses this method in getting rid of heart pain. The first step is to concentrate your attention on the pain sensations and their localization. Then clench the fist of your left hand, the tighter the better, and let your fist unclench. The procedure takes about 5 minutes.

Bringing your hands together is an extremely reliable technique for partner hypnosis and self-hypnosis. Take a comfortable position. Do not forget about the correct position of your hands - this is the most important thing for performing the described autogenic training. The limbs, bent at the elbow joints, should be adjacent to the body, and not pressed in with force. Palms are open, turned towards each other. Concentrate on the sensations, warmth in the space between your palms. Imagine holding an invisible ball or having a magnetic field there. When you feel that the space between your hands has become so magnetized that your hands begin to move closer together, you have reached the required level. Now you can give any guidance to your mind to change yourself.

Self-hypnosis to fulfill your desires

Working with the subconscious is a great way to get closer to achieving your dreams. Self-hypnosis will allow you to access the unconscious part of the mind, which a person usually does not pay attention to in everyday life. This part is responsible for aspirations, desires, dreams and opportunities. Turning to your inner self will allow you to influence it in a variety of ways. Thoughts are material, therefore, while in a state of trance, you can program your own subconscious to achieve success or strive for wealth. We will tell you further about how to learn self-hypnosis yourself.


Self-hypnosis and mind programming in action

To change your subconscious mind, autosuggestion is just one of the tools you can use. But using it correctly, you will notice the first results.

The effectiveness of self-hypnosis depends on three things:

  • the amount of emotion put into words;
  • number of word repetitions;
  • priority of what is desired.

There are many ways to turn on self-hypnosis, but the most effective and fastest is through affirmations.

Affirmations are statements that focus on a positive outcome.

Next, we will tell you step by step about the process of self-hypnosis through affirmations.

Determine what you want to change

The human brain is an automatic goal-seeking mechanism. If you have not programmed yourself for something new, you will automatically strive for those goals that are laid down in your subconscious by other people (they may also be negative).

If new goals are in conflict with goals that are firmly ingrained in your subconscious, they will not work. For positive changes it is necessary to eradicate old attitudes. This can also be done through self-hypnosis.

Just relax

Suggestions are accepted more readily when your conscious mind, the guardian of the subconscious, is turned off. This happens most often during:

  • sleep;
  • driving;
  • flow states;
  • hypnotic trance state (for example, meditation);
  • any other relaxing activity (for example, listening to music).

An experienced hypnotist can suggest certain things to your subconscious and make you act on them.

For the purposes of self-hypnosis, meditation in an isolated environment is the most effective tool. Meditation involves relaxation in an awake but comfortable state. This induces a trance that opens the subconscious to greater influence.


Your words must be believable. You must have deep faith in the amount of change you can take on yourself and your environment as a whole.

Most of us spend the entire day thinking about negative things. Why don't we think otherwise for once?

There is only the present

Your suggested statements should be in the first person and present tense. For example:

  • I am open to positive changes;
  • I am valuable at work;
  • I cope well with any difficulties.

You must see the future as already accomplished.

According to quantum physics, there is no such thing as past and future. Everything exists now and will always exist because it is the only reality. This means that who you want to be already exists, you just need to take action to turn your life in the right direction.

If you like your current position, keep doing what you are doing. But we're guessing you want some improvements in your life, otherwise you wouldn't have read this article this far, right?

Think positively

Your self-hypnosis should be positive - you should not use the words “no”, “never”, “don’t”, “can’t” in statements. The subconscious mind responds only to positive commands. Compare the phrases “I am always confident” and “I am never nervous.” Do you see the difference?

When you focus on an outcome such as “I never get nervous,” you are focusing on “don’t get nervous.” What happens in the end? You start to get nervous.

Practice, practice and more practice

If you want your affirmations to be effective, you need to practice them often.

Repetition is the best way to influence the subconscious. How did a person even learn to do anything? He did it again and again and again and again. Repetition is part of the learning process.

It's the same with your self-hypnosis. You need to do this again and again until you feel that your affirmations are you, and you are them.

Self-hypnosis is very effective if used correctly, but it is not a cure for all diseases. Consider it as one of your self-improvement tools. As with everything, there are no shortcuts here. But if you use persistent, diligent, repeated action, your life will change in incredible ways.

Here are some of the amazing books that inspired this article. Check them out if you want to continue your research into autosuggestion and mind programming:

  • "Think and Grow Rich" by Napoleon Hill.
  • "Psychocybernetics", Maxwell Moltz.
  • "Break the habit of being yourself" by Joe Dispenza.
  • "The Power of Positive Thinking" by Norman Peale.
  • “Conscious self-hypnosis as a path to self-mastery”, Emile Coue.

Do you use self-hypnosis? How have you achieved your goals using self-hypnosis? Share your stories in the comments.

We wish you success!

We also recommend reading:

  • Storytelling
  • The main ideas of Konstantin Stanislavsky
  • How does motivation work?
  • Formation of correct self-esteem
  • 13 Tools for Brain Development
  • Shakti Gewein “Creative Visualization” - summary
  • The best self-isolation techniques
  • Self-hypnosis: a brief educational program on autosuggestion
  • My best gift is from 4BRAIN!
  • Napoleon Hill "Think and Grow Rich" - summary
  • The power of thought: scientific facts and research

Key words: 1Cognitive science, 1Psychoregulation

Self Hypnosis Guide

The recommendations below will help you plunge into a trance state.

  1. The place in which self-hypnosis will take place must be soundproof or inaccessible to extraneous sounds. It is necessary to dive without outside interference.
  2. This also applies to the temperature of the chosen place: it should be comfortable, as this can become a distraction.
  3. You should not dive after a hard day at work, while in a state of extreme fatigue.
  4. Before the session, it is imperative to satisfy physiological needs.
  5. Before diving, it is recommended to complete all important matters, thoughts about which may distract you during the session.
  6. During self-hypnosis, you need to relax your entire body, from your fingertips to the top of your head. This exercise will help you achieve complete relaxation:

Famous people about meditation:

David Lynch, an American film director and artist, said the following words in an interview: “We spend so much time on useless things! Just add meditation to your daily schedule, and you will be surprised how seamlessly it complements it.” and it's true. Meditation self-hypnosis or self-hypnosis in meditation is a common relaxation that absolutely everyone lacks. If you add it to your daily diet, you will be surprised how easily your whole day will flow.

Jack Canfield, a famous American writer and seminar leader, said the following about the power of meditation: “Illness is a teacher, and meditation is teaching. Bringing balance to a wobbly mind, body, or life may take work, but meditation can provide immediate comfort. Meditation is like an open window through which fresh air and light enter. When we live in the present moment, we experience relief. We don't wait for anyone or anything anymore. We just rejoice, and sometimes that’s enough to be happy.”

Self-hypnosis: features of immersion

When working with the subconscious you need to consider:

  • With each inhalation you need to slightly raise your body, with each exhalation you need to lower it a little, plunging more and more into yourself.
  • For the first time, you can try fixing attention on your own hand: you need to clench your palm into a fist gradually, for several minutes, remembering every sensation experienced.
  • During the session, you can visualize going down the stairs, each step of which will represent a deeper immersion within yourself.
  • While in a trance, you can imagine landscapes or settings associated with peace. It could be a calm sea, floating clouds or the crackling of logs in the fireplace. The image can be both visual and auditory.


Now everything is the same, but we imagine it.

We visualize any 1 item. Apple, car, Keanu Reeves 10-20 seconds

We remember any sound, meowing, a cow mooing, a dog barking, the voice of a favorite actor for 10-20 seconds.

We imagine any sensation, for example, how the wind blows in your face for 10-20 seconds.

We return to the visual, imagine 1 any object for 10-20 sec, 2 any object for 10-20 sec

Imagine any 2 sensations for 10-20 seconds.

And again we return to the visual part, present any 3 objects in turn for 10-20 seconds

Any sounds in turn for 10-20 seconds

Any 3 sensations in turn for 10-20 seconds.

Usually people fail here already. But in reality they just dive very deep. If before entering self-hypnosis you programmed yourself for the duration of the session, for example 30 minutes, then you will wake up exactly 30 minutes later. Marvelous.

✅Guide to changing yourself .pdf

The benefits of the technique

Self-hypnosis is an absolutely safe procedure for a person’s mental and physical health. The benefits of self-diving are that it:

  • helps to understand your own inner world;
  • helps fulfill desires;
  • helps to program the mind to realize goals and objectives;
  • can influence a person’s perception of the world;
  • can change a person's life.

Important! By regularly practicing self-hypnosis, a person gets an excellent opportunity to control his own subconscious.


If for some reason you are unable to conduct a home therapy session, you can seek help from a psychologist. Usually he uses hypnosis to give the patient certain instructions aimed at his speedy healing. Experience shows that in a special state of consciousness, the instillation of mental reactions or beliefs occurs best. During hypnosis, even the most complex and technically difficult suggestions can be made.

It should be borne in mind that the method can only be used when the person is not very deeply immersed in an artificially induced sleep. A strong degree of hypnosis, called the lethargic phase, is absolutely incompatible with suggestion. On the contrary, light hypnosis can convince even the most unreceptive person. Before immersing the patient in this state, the doctor conducts conversations with him, studying life positions, emotional background, temperament and other characteristics of the individual. Hypnosis, self-hypnosis, written self-hypnosis, auto-training in front of a mirror and other methods are effective only if a person really sincerely wants to recover and forget about the problem that is poisoning his life forever.

Practical guide for beginners

For those who are just starting to practice self-hypnosis, it is better to start by performing simple actions.

  1. The first step is to choose a place taking into account all the recommendations so that not a single factor distracts from the process.
  2. For beginners, it is best to immerse yourself in a trance using breathing techniques and exercises: they are considered the simplest and most effective.
  3. Self-hypnosis occurs through the introduction of formulas containing instructions for fulfilling desires, achieving goals, improving health, etc.
  4. The finished formula must be repeated a large number of times, constantly visualizing its result.
  5. After repeating the installation multiple times, you need to stay in a trance a little longer and get out of it.
  6. Repeating the settings after completing the hypnosis session will help consolidate the result.

By the way: an example of a ready-made formula would be the phrases: “I am completely healthy”, “I am absolutely happy”, “I earn money without difficulty”, “I can lose weight so easily”.

What rules must be followed when practicing self-hypnosis:

  • speech attitudes are formulated in the present tense;
  • a ready-made formula expresses a complete thought;
  • negative formulations are replaced by affirmative ones;
  • statements are made in the first person;
  • attitudes should not be unpleasant or irritating to the person pronouncing them;
  • attitudes do not contain negativity towards people.

For what diseases is self-hypnosis most effective?

It is clear that you will not be satisfied with auto-training alone. If you do not take medications prescribed by a doctor, avoid necessary procedures and do not adhere to a daily routine, no words can heal the patient. Phrases can only be an addition to the main therapy. In this case, they will become effective, especially in the following situations:

  • During a long-term or chronic illness.
  • When a person undergoes rehabilitation after an accident, injury, or heart attack.
  • The patient has been suffering from psychological problems, neuroses, and depression for a long time.
  • He was diagnosed with bronchial asthma, cancer, gastritis, sexual dysfunction, angina pectoris, and so on.

The main stages of self-hypnosis

The average session time takes about 20 minutes. Step-by-step instructions for self-hypnosis include the following steps:

  1. Determining the purpose and objectives of self-hypnosis. For example: “I want to acquire the healthy habit of running in the morning (goal 1) and eating right (goal 2). I work on my subconscious (task 1) and control my mind (task 2).”
  2. Achieving complete relaxation of the whole body. This exercise will help you do this.
  3. Immersion in a state of trance.
  4. Introduction of ready-made formulas into the subconscious through repeated repetition and visualization.
  5. Exit from a trance state.
  6. Carrying out a post-hypnotic installation. For example, if the goal of self-hypnosis was weight loss, then the suggestion after leaving the trance may sound like this: “From now on, every time I want to eat something harmful, I will remember my desire, and my appetite will be replaced by the desire to continue moving towards my goal.” goals".

Self-hypnosis practice - what to pay attention to

The finished formula of suggestion must be repeated many times, using various synonyms. This will help you visualize your desire or goal. For example, if you need to instill confidence in yourself in front of people, you can repeat the following words: “I feel calm and confident, I am comfortable in any society, I easily find a common language with people, my confidence is growing every minute.”

If a person has a goal, the implementation of which is possible only over a long period of time, it should be carried out in stages. That is, to suggest not a specific outcome, but the process of achievement itself. For example, if the result should be an increase in wealth, instead of the suggestion “I am very rich,” it is better to use “I am increasing my income every day, I am getting richer every day, money is coming in every hour, my income is growing every minute.”

Goals introduced into the subconscious must coincide with worldview, personal beliefs and moral values. For example, if a person is convinced that “appearance is not the main thing,” and at the same time he sets himself the goal of becoming attractive to others, such an attitude will not give the desired result. The subconscious, in which one belief is enshrined, simply “will not miss” another, the opposite one.

Changing yourself

It is no longer a secret that the program embedded in the subconscious is reflected in all human actions. Therefore, it is in his power to direct the work of this program in the right direction.

For example, if a person’s goal is to get rid of alcohol addiction, he may repeat the phrases during a deep dive: “I don’t get any joy from drinking alcohol. The taste of alcohol disgusts me. I like to look at the world sober. I enjoy every day. I feel happy without alcohol." This speech formulation includes two settings: one is aimed at instilling aversion to alcohol, the second is aimed at changing attitudes towards life. Such self-hypnosis and deep immersion techniques will have a positive impact on achieving the goal.

Complete mastery of self-hypnosis techniques can completely change a person's life. With the help of regular self-hypnosis, you can establish communication with others, get a boost of motivation, control memory processes, get rid of bad habits and acquire useful ones. You can take self-hypnosis training for free, constantly honing your ability to immerse yourself in a trance. Meditations will be an addition to the sessions.


Another psychotechnic for influencing the subconscious. Visualization is like a feature film inside your mind. A person sees vivid pictures of any event, smells and tastes, feels emotions. What should you present? For example, you need your own home - imagine it. You can first make a drawing of the house or find a picture and print it on a printer.

What do we have to do? Just imagine how you are already living in this house, that you are the rightful owner (mistress) of a two-room apartment/three-room apartment/cottage/dacha. You can imagine before bed, when the body is relaxed and preparing for sleep. You need to get used to this situation that you imagine, live in it constantly.

What is the effectiveness of visualization based on? The brain perceives imaginary pictures in the same way as real ones. Some time will pass, and all your ideas will come to life and be embodied in matter.

You just need to imagine not from the side or from above, but from inside the situation. For example, you are sitting behind the wheel of a car and looking at the road. If you imagine that the car is somewhere near you, then everything will come true - next to you. It's the same with the house. You should vividly imagine inserting the keys into the keyhole and entering your home. You can first visualize empty walls, and then gradually furnish the house with furniture.

How long does it take to visualize? There is no clear time frame for this psychotechnics. It is more important to completely relax your body before visualization than to track the duration of the internal movie session.

( 2 ratings, average 4.5 out of 5 )
Did you like the article? Share with friends:
For any suggestions regarding the site: [email protected]
Для любых предложений по сайту: [email protected]