What Is Self-Hypnosis? Techniques to Hypnotize Yourself

What is self hypnosis

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What is Self-Hypnosis?

Are you interested in self-hypnosis but not sure where to start? Well, fear not we’re going to walk you through some useful techniques for you to try out self-hypnosis. 

But first of all, let’s look at a brief overview of what hypnosis is. 

Many people experience a form of hypnosis that is commonly known to us when we seem to be caught up in a movie or deeply engrossed in a book.  

A common form of this is when we’re driving somewhere and can’t remember how we got there. An average human being enters this state a couple of times during a day. 

This is referred to as the “everyday trance” by many practitioners.  

If hypnosis is your thing then be sure to check out our ‘how to hypnotize someone’ article where we deep dive into everything ‘hypnosis’.

Back to this article, we will discuss what self-hypnosis is and the techniques through which you can get yourself in a hypnotic state.  

What is self hypnosis?
What is self hypnosis?

What is Self-Hypnosis?

Self-hypnosis is a technique for inducing a suggestible state within yourself, this has been practiced for a number of years now. It has become popular as a way to introduce new ideas to oneself or help with positive affirmations.  

While it may appear challenging to enter a trance, it is one of few forms of hypnosis that is not nearly as difficult as it seems. As we learnt in the introduction, human beings actually find themselves in a trance state a couple of times throughout the day. Interestingly, ss you sleep at night, you enter a light trance state before deep sleep. 

The brain waves that help us to function give us an insight into how we enter a trance state. 

Our “waking” brain waves are referred to as beta waves. Alpha waves are the next level down, followed by theta waves and finally delta waves. Beta waves are the quickest of all four types of waves, while delta waves are the slowest.  

To enter a trance state, you want to go from beta to alpha and, ideally, theta. You do not want to descend to delta, as this will cause you to fall asleep. 

Pros and Cons of Self-Hypnosis

There are a lot of benefits of self-hypnosis. The self-hypnosis journey can also be considered as a cost-effective way helping your mind and body through positive changes 

However, there are also some drawbacks. Let’s weigh up the pros and cons: 


  • Self-hypnosis can promote a positive outlook and re-enforce positive habits using your subconscious mind. 
  • Combats mental health issues such as depression 
  • Useful to help with sleep disorders and weight loss 
  • Helps inspire personal growth 
  • Uses the power of the mind to subdue the experience of chronic pain 
  • Helps stress management and anxiety issues 
  • Proven results with withdrawal from addictions and pain management 


  • Hypnosis will not work if you are not wanting it, willing, and focused on healing.
  • Self hypnosis is not a quick fix. In most cases, 4 to 6 sessions are needed for the full effects of hypnotherapy to create lasting healing and change.
What is self hypnosis
What is self hypnosis?

8 Techniques to Hypnotize Yourself

Self-hypnosis necessitates a level of belief that you may not be comfortable with since you must engage in it wholeheartedly and with conviction.  

As self-hypnosis is a mind-body activity, your practice of self-hypnosis will require you to engage your mind and body in equal measure. Getting yourself in the right headspace is extremely important.  

The fundamentals of self-hypnosis are straightforward in theory but might be challenging in practice.

The following are some effective strategies to use self-hypnosis:

What is self hypnosis
What is self hypnosis?

1. Using Self-Hypnosis Audio

If you are having difficulty hypnotizing yourself, a self-hypnosis Youtube video might help you enter the trance state.  

The majority of self-hypnosis videos are referred to as “hypnosis” audios. These are essentially audio recordings made by a skilled hypnotist that you can listen to whenever you want. Because you are alone and not working directly with the help of a hypnotherapist, this is considered self-hypnosis.  

You can listen to audios from professional hypnotists such as Rick Collingwoodor Dick Sutphenon various subjects ranging from aging to overcoming hay fever or allergies. 

What is self hypnosis?
What is self hypnosis?

2. Magnetic Hands

This technique assists you in detaching your mind from your thoughts and refocuses it on the energy from your hands.  

Simply rub your hands together, sense their warmth, and slowly move them about until you experience their inherent magnetic attraction to one another.

Utilize and concentrate on that energy. This allows your thoughts to flow for themselves.

What is self hypnosis
What is self hypnosis?

3. Creating your Own Self Hypnosis Audio

If you don’t have access to Youtube or can’t find what you’re looking for then why not create your own audio recording.  

There are plenty of hypnosis scripts online that you can alter for your purpose. Take a recording of yourself re-affirming whatever it is you need to work on and use it to create your own therapy sessions. 

Assign a positive tone to your comments and use the present tense. You can employ a directive style such as “You are improving daily” or an affirmative style such as “I am improving on a daily basis.” 

What is self hypnosis?
What is self hypnosis?

4. Betty Erickson’s 3-2-1 Method

Considered as one of the most useful tools for self-hypnotism. Betty Erickson’s 3-2-1 technique instructs participants to observe three things that they can see, hear, and feel; the next two things they can see, hear, and feel; and finally, one item they can see, hear, and feel.  

Repeat these steps with your eyes closed, using only what your mind believes it can see, hear, and feel; three times the first time, then two times, and finally one time. This should induce you into a state of trance. 

We’ll see…  

What is self hypnosis?
What is self hypnosis?

5. Noting Hypnotic Suggestions

Before you begin your session, determine what your hypnotic suggestions will be. Keep them close at hand. Be unconcerned about “cheating.”  

If necessary, peek at your hypnotic ideas throughout your self-hypnosis session and then repeat them in your head when you close your eyes again. 

What is self hypnosis?
What is self hypnosis?

6. Arm Levitation Method

The specific goal of this technique is to divert your attention away from your negative thoughts and toward your new positive thoughts 

British Hypnosis Research explains how this works: 

With this classic Ericksonian technique, the client begins by closing their eyes. They are asked to notice the difference in feeling between their arms. The hypnotherapist makes suggestions as to the sensations in each arm.  

For example they might say the arm feels heavy or light, hot or cold. The client enters a trance and may physically lift their arm or they make simply believe in their mind that they have lifted the arm. Either way, the induction was successful. 

7. There's an App for that!

Mindset and Nerva are two excellent examples of mobile apps that combine the benefits of self-hypnosis work with input from an experienced hypnotherapist. 

Self-Hypnotism: PIRATE Formula

All self-hypnosis techniques are based on the same fundamental formula: 

  • Induction Stage 
  • Alternate Stage  
  • Stage Exit Stage 

One of the simplest self-hypnosis methods for novices to practice is to use the PIRATE formula:  

  • P: Privacy 
  • I: Intention 
  • R: Relaxation 
  • A:Actualization
  • T: Transformation 
  • E: Exit  

The best way to hypnotize yourself is through the PIRATE technique. So, let us examine each stage in detail: 

1. Privacy

Privacy is the first step of the PIRATE method. In this, you have to locate a fully quiet place where you can fully relax. Take a seat in this location and maintain calm feelings, without falling asleep! 

If stillness is too tricky to begin with, use headphones to listen to relaxing music. Begin with a time constraint of 15 minutes, increasing as you gain a positive experience 

Declare aloud, “I shall emerge from this trance after this period.” Additionally, you can set the alarm with that other time range to assist you in exiting on time. 

2. Intention 

Recognize why you desire to engage in hypnosis. What is your primary objective? What are your priorities and goals? Do you wish to break bad habits, improve yourself in some manner, or relax?  

Once the intention has been identified, cling to it and remain focused on it. Keep it in mind and repeat it.  

Assure yourself that this intention will serve as your guiding light during this session. By repeatedly repeating affirmations against the issue, you can prime the unconscious mind to deal with it.  

For instance, if you wish to cut down on your drinking, you can assert, “I am capable of surviving without alcohol.” “I am content without alcohol.” 

 3. Relaxation 

Relax. Become comfortable without sleeping or resting on a comfortable chair. Pay attention to your breathing. Observe it as it enters your nose and emerges via your mouth.  

With each deep breath, notice how your body relaxes even more. Allow your breathing to assist you in entering a trance-like condition. 

 4. Actualization 

Once you’ve achieved a state of peace and relaxation, attempt to delve deeper inside yourself, leave the verbal thoughts and words behind and enter the visualizing state. Try to view things with your mind’s eye.  

Consider the following example: Rather than counting while ascending or descending a flight of stairs, visualize yourself strolling up or down those stairs. And imagine yourself edging closer to the bottom of the summit, where you have no new ideas about what to expect. 

5. Transformation

Once you’ve reached the most profound level possible, refocus your attention on your intention. Concentrate on implementing the change with the purpose in mind.  

Your affirmations should be repeated. If you want to avoid drinking, use phrases such as “I am strong and possess great willpower.” “I am capable of withstanding any form of alcohol.” “I am more content in a healthy body that contains beneficial substances. 

” Visualization is beneficial for anyone wanting to overcome issues other than addictions and poor behaviors. Consider your issue as a giant rock that is crumbling. 


6. Exit 

Exit the trance gradually, enabling the brain to revert to its usual aware state. There are a variety of great ways to successfully exit the trance state 

One technique is to count backward from ten to one, assuring yourself that you will regain complete relaxation and consciousness once you reach the final digit.  

Allow the session to conclude spontaneously. Even if the allotted period is considered a hard time for you, ensure that you feel your self-hypnosis session is complete before you terminate it.  

Do not be afraid of falling asleep. If you do fall asleep while in self-hypnosis, your mind will reawaken when the time is right. 

12 Additional hints for Self-Hypnosis

  1. Be Physically Calm and Comfortable: Consider utilizing simple relaxation techniques. 
  2. Choose an object to concentrate on: ideally, this object will need you to look slightly upward towards the wall or ceiling in front of you. 
  3. Clear all thoughts and concentrate on the object: This is pretty difficult to accomplish, so take your time and allow your thoughts to leave you. 
  4. Imagine eyelids getting heavier and close them: Concentrate on your breathing as you close your eyes; inhale profoundly and evenly. 
  5. Remember to get relaxed each time you exhale: Breathe slowly and allow yourself to relax deeper and deeper with each breath. 
  6. Visualize an object moving in your mind: Perhaps the metronome’s hand or a pendulum — anything with a consistent, slow, and steady swing. In your mind’s eye, observe the item swaying back and forth or up and down. 
  7. In your brain, count down from ten softly, slowly, and monotonously, repeating I am relaxing after each number. ’10 I am relaxing ‘… ‘9 I am relaxing’ and so forth. 
  8. Believe and remind yourself that when the countdown is complete, you become a hypnotized person. 
  9. Once you’ve achieved a hypnotic condition, it’s time to concentrate on your prepared personal statements. Concentrate on each word – picture it in your mind’s eye and repeat it in your head. Maintain a relaxed state and concentrated state of mind. 
  10. Regain your composure and clear your mind before attempting to awaken from your hypnotic state. 
  11. Count up to ten slowly but with increasing vigor. Reverse the procedure you used to enter your hypnotic condition previously. As you count, include a pleasant message between each number. ‘1, when I awake, I will feel as though I had slept a complete night’… and so forth. 
  12. When you reach number ten, you will feel wholly awake and revitalized! Allow your conscious mind to gradually catch up with the events of the day and maintain your sense of well-being. 


Self-hypnotism can have a lot of positive implications to our bodies. The mind is one of the most powerful tools in the universe and harnessing your own mind can certainly transform the way in which you approach things.  

Recent studies show that complementary therapy helps in weight loss, personal development, reducing stress levels, and other health issues. It isn’t easy to practice at first, but with professional help, you can begin to master it. 

It can be viewed as a quick fix to many of your daily problems, which is an incorrect oversimplification. However, with lots of practice and focus the results will amaze you. 

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