7 Proven Methods to Learn to Hypnotize Yourself [Expert Guide 2025].

7 Proven Methods to Learn to Hypnotize Yourself [Expert Guide 2025].

You may still think of hypnosis as those swinging pocket watches and people clucking like chickens on a stage. I used to think that, too. But hypnosis is really just a natural state in which you access your subconscious. Just like sometimes you get totally absorbed in a movie or book and forget about the world around you.

For years I have been fascinated by what happens when you master these techniques. Modern brain research shows that hypnosis causes measurable changes in your brain. So it is not just "suggestion" or imagination, as some claim.

Now I don't know exactly where you stand with hypnosis, but the facts are interesting enough to share. About 10-15% of people respond very strongly to hypnotic techniques. A small group struggles with it. Most people are in between. That's why it's best to try different methods.

There are countless personal development courses today. Some are good, others less so. What I'm going to show you here are seven ways to learn self-hypnosis that actually work. Whether you're curious about exactly what hypnotizing entails, or you already have some experience but want to improve your techniques - you'll find concrete tools to get started with them.

It all starts with understanding what hypnosis actually is. And it's very different from what most people think of it.

What hypnosis actually is

You don't have it, you do it. The same goes for hypnosis. You don't have hypnosis, you do hypnosis. Might sound crazy, but it makes a world of difference in how you look at it.

Hypnosis is simply a state that you do

The word hypnosis comes from the Greek "hupnos," which means sleep. But hypnosis is not sleep. Rather, it is like being very deeply absorbed in something. You know that feeling when you're reading an exciting book and suddenly an hour has passed? Or when you're driving and suddenly find yourself at your destination without really remembering how you got there? Those are natural trance states.

Hypnosis is a state between waking and sleeping. Your consciousness becomes calmer, less critical, and your subconscious mind becomes more accessible. Some people claim that all hypnosis is actually self-hypnosis. Even if someone else guides you, you are the one who allows the trance. Others make a clear distinction between self-hypnosis and hypnosis by another person.

What's interesting: hypnosis has different depths. From very light - like that dreaming away during a boring meeting - to very deep, where people can even block out pain. Hypnosis itself cures nothing and solves nothing. It is a tool. Just like a hammer doesn't build a house, but it is useful for hammering in nails.

What happens in your head

When I first heard what hypnosis does to your brain, I was surprised. Your brain produces different kinds of waves. Normally, when you are awake and alert, it makes beta waves. Fast, active waves. When you relax, they change to alpha waves. Quieter, slower ones.

During hypnosis, something special happens in your brain. The part that normally analyzes and critiques everything - the dorsolateral prefrontal cortex - becomes less active. Therefore, during hypnosis, you can accept suggestions more easily. Your inner critic takes a back seat.

At the same time, there is a stronger connection between the part that controls your attention and the part that processes emotions. This is why suggestions can be so powerful during hypnosis. They come in without your critical filter immediately rejecting them.

The beauty is that it gives you access to your subconscious mind. That's where all your habits, beliefs and automatic reactions are stored. Normally that is well protected by your conscious mind. During hypnosis that security is temporarily loosened. Not gone, but less strict.

Your brain can make new connections. Neuroplasticity is what they call it. Old patterns can be replaced by new ones. That's why hypnosis can be so effective for behavior change.

Why you might want to learn it yourself

Learning self-hypnosis is like learning to drive a car. It seems complicated at first, but once you can do it, it gives you tremendous freedom. You no longer depend on others to get anywhere.

Self-hypnosis allows you to work on your own thoughts and feelings. You can work on concentration, managing pain, sleeping better, or changing habits. All at your own pace, in your own way.

The practical benefit? You don't have to see a therapist all the time. Sure, professional help can be valuable, but self-hypnosis gives you tools to work with on your own. It saves time and money.

What can you use it for?

1. Concentrate better by communicating directly with your subconscious mind
2. Experiencing pain differently by changing your perception
3. Deep relaxation and stress release
4. Sleep better by reducing mental stress
5. Changing habits, such as quitting smoking or losing weight

Self-hypnosis gives you more control over your own thoughts and emotions. And that can improve your life quite a bit. But it all starts with the basics: learning to breathe and relax in a way that makes hypnosis possible.

Start with breathing and relaxation

Now that you know what hypnosis actually is, we can get down to business. Breathing and relaxation are the foundation upon which everything rests. Without this foundation, you can learn the most beautiful techniques, but they just won't work.

Breathing techniques that work

You breathe all day long, but are you doing it right? Breathing is the bridge between what you do consciously and what happens unconsciously in your body. That's why it's such a powerful tool for hypnosis.

First, sit or lie down comfortably. Make sure you are undisturbed for at least 15 minutes. Your phone off, door closed. This is time for yourself.

Start simple: just pay attention to how you breathe. Feel the air coming in through your nose, follow the path through your body, feel how your lungs fill. No tricks, just observe. It's amazing how quickly this calms you down.

Want a more powerful approach? Try this 3-minute breathing space:

1. Stop: Pause for a moment, wherever you are
2. Breathe: Focus your attention on your breathing, feeling your belly move
3. Observe: Broaden your attention to your whole body

The trick to self-hypnosis is to breathe slower and deeper than normal. Breathe in through your nose, out through your mouth. With each exhale, you can say to yourself, "I relax deeper and deeper." Sounds simple, but it works.

Progressive muscle relaxation: the classic that works

Psychologist Jacobson developed this technique back in the last century, and it is still used today because it simply works. The idea is simple: you consciously tighten muscle groups and then release them. As a result, you learn to feel the difference between tension and relaxation.

This is how you do it:

1. Sit or lie back, eyes closed
2. Start at your toes - tighten the muscles in your feet
3. Hold for a moment, then consciously release
4. Work up: feet, legs, abdomen, arms, shoulders, head
5. Afterward, feel how relaxed your entire body is

This works so well because you learn to relax both body and mind at the same time. You train yourself to recognize tension before it becomes a problem.

Why relaxation is not a luxury

Some people think that relaxation is a nice extra to hypnosis. It's not a bonus - it's a requirement. Without relaxation, you simply cannot access your subconscious mind.

What happens in your brain is fascinating. You go from beta waves - that busy, analytical thinking - to alpha waves of relaxation. In deep hypnosis, even theta waves appear. That critical voice in your head softens, allowing suggestions to come in better.

Relaxation also provides:

1. Less stress blocking hypnotic suggestions
2. Better concentration without distractions
3. Reduced physical symptoms such as headaches and tension
4. Greater long-term stress relief

Look, you can learn the finest hypnosis techniques, but without these basics, you won't get anywhere. Just as a house begins with a good foundation, hypnosis begins with breathing and relaxation. Practice this well before proceeding. With a little practice, you can relax deeply within minutes - a skill that many more people should have.

Using visualization to go deeper

Now that you know how to relax and control your breathing, it's time for the next step: working with images in your mind. Visualization is crucial to hypnosis because your subconscious responds primarily to images and emotions rather than logical arguments.

You can compare it to dreaming. Your brain does not distinguish between what you dream and what really happens - hence why you can wake up with a pounding heart after a nightmare. We use that same feature in hypnosis.

Simple exercises to get started

The candle exercise works well to start. Close your eyes and imagine a candle. How big is it? How heavy does it feel? How far has it burned up? Play with distance - see it up close, then from farther away [10].

Another exercise that helps many people is the apple visualization. Imagine an apple and involve all your senses: see the shiny skin, feel the smooth texture, taste the flavor as if you were taking a bite of it [10]. The more senses you involve, the stronger the effect.

You can also build it incrementally:

1. Start with simple objects
2. Watch it for 30 seconds first
3. Close your eyes and focus on the afterimage
4. Work slowly toward more complicated imagery

The memory palace is also a powerful technique. You take an imaginary walk through a place you know well and mentally place different images at fixed points. With practice, this gets stronger and stronger.

Why images are so powerful

Your brain responds to what you visualize as if it were really happening. If you imagine a relaxing situation while you are stressed, your body can respond with a real relaxation response: your heart rate drops, your blood pressure drops and your breathing becomes calmer.

Visualization creates new pathways in your brain. Your brain "thinks" you are really performing the action, forming a kind of "memory. Later, when you actually do the visualized action, your brain chooses that pathway more quickly.

Guided fantasy not only helps with relaxation, but also provides new insights. Through images that both relax and offer new perspectives, you can better solve problems.

Where it often goes wrong

Not everyone can visualize equally well. Some people even have aphantasia - they can't create mental images at all [10]. If you have trouble with that, it doesn't mean hypnosis isn't for you. There are other ways that use sound, feeling or other senses.

Many people think visualization has to be perfect, like an HD movie in your head. It doesn't have to be at all. It's more about feeling and sensation than crystal clear pictures.

Another mistake is that people only visualize the end result. It is equally important to also see the steps toward it.

Be careful with visualizations that can stir up old traumas. Hypnotherapists often use milder methods than clinical hypnosis involving heavy visualizations.

The most important thing is consistent practice. Your visualization ability will only get better by doing it. Experiment with different techniques to discover what works for you. Because what works great for one person may not do anything at all for another.

The art of the right word

Suggestions are actually the heart of hypnosis. Without good suggestions, you can relax and visualize all you want, but little happens. I experienced this myself once when I started - I got into a nice calm state, but then? Nothing. No change, no breakthrough, just a nice nap.

The problem was in how I said things to myself. And that's exactly where most people go wrong.

How suggestions actually work

A hypnotic suggestion is really just an idea that your subconscious mind picks up and executes. Sounds simple, but your subconscious is picky. It doesn't just accept everything you say to it.

There are two ways to give suggestions:

1. Direct suggestions: These are clear commands such as "Your arm is getting lighter." They work well when someone is already deeply relaxed. They are basically just commands your mind gives.
2. Indirect suggestions: These are more subtle hints. For example, "You might notice that your arm starts to move on its own." These often work better because they evoke less resistance.

Your subconscious mind responds to suggestions differently than your conscious mind. When you are relaxed, that critical voice in your head is a little less loud, so suggestions come in more easily.

Why positive formulation is so important

Your subconscious mind doesn't understand irony. It takes everything literally. If you say "I want to stop feeling so tired," it hears the word "tired" above all else.

I learned this the hard way. I tried to suggest to myself that I would stop being so listless in the morning. The result? I became even more listless. Until someone explained to me that I should turn it around: "I feel energized and refreshed when I wake up."

It's actually best to remove the word "not" from your suggestions altogether. Replace words like "will" or "go" with "am," "feel," "experience." It becomes much more powerful that way.

Also, make it personal. "I am calm" works better than "People are calm." Your subconscious mind likes clarity.

Suggestions that really work

After years of experimentation, these are a few suggestions that I have seen good results with:

"Every day I feel more relaxed and in control of my life."

"I approach social situations with ease and confidence."

"My body recovers quickly and I feel healthier every day."

"Every time I take a deep breath, peace flows through my entire body."

For people who want to learn hypnosis, it works well: "I am motivated to learn hypnosis techniques because it strengthens me. I remember all relevant information about it easily".

Because really, all communication is a form of hypnosis. Whether you speak or remain silent, you are always influencing. By becoming more aware of the hypnotic power of words, you can protect yourself from unwanted influence and learn to communicate positively.

Most importantly, experiment. What works for me may not work for you. Try different formulations. Notice what has an effect and what doesn't. That's how you discover what your personal hypnotic language is.

Practice with self-hypnosis as a first step

You've now read the theory about breathing, visualization and suggestions. That's fine, but you haven't done hypnosis yet. You've read about it. Just like you can read a book about swimming, but you still can't swim until you get in the water.

Self-hypnosis is your pool, if I may say so. It is the place where you can safely experiment without anyone else watching or judging.

What do you actually do in self-hypnosis?

Self-hypnosis is actually quite simple. You put yourself into a relaxed state in which your subconscious mind listens more carefully to what you are saying. No more and no less. You are not "gone" or unconscious - you are just very relaxed and focused inward.

Many people think they have no control during hypnosis. That's nonsense. You can open your eyes and stop at any time. Your subconscious mind just becomes a little more receptive to positive messages you give yourself.

The beauty of self-hypnosis is that you can experiment with what works for you. Some times it works better than others, and that's normal. Just like you don't sleep equally well or feel equally hungry every time.

How do you approach this practically?

Let me give you a simple step-by-step plan that works:

1. Find a quiet place - No phone, no distractions. Dim the lights if you can.
2. Sit or lie down comfortably - Close your eyes and take a few deep breaths in and out.
3. Tense and relax your muscles - Start at your toes, work upward. Feel the difference between tension and relaxation.
4. Use your imagination - Imagine walking down a flight of stairs. Each step brings you deeper into relaxation.
5. Say something positive to yourself - "I feel calm and relaxed" or "Every day I get stronger." Whatever you want to change.
6. Come back quietly - Count from 1 to 5 and slowly open your eyes.

That's all you have to do. Really you don't. I know it may sound too simple, but simple often works best.

How often should you do this?

That's a bit like asking how often you should exercise to stay fit. The more often you exercise, the better you get at it. I know people who do five minutes every day and get great results.

It's not about the time you throw at it, it's about regularity. Your brain likes patterns. If you practice for a while at the same time every day, after a while your body will know, "Oh, it's time to relax.

Which we will come back to much later in this process, because there is an easier way to learn hypnosis than pressuring yourself all the time that you have to do it "right.

Want to learn more about how to use self-hypnosis as a stepping stone to hypnotizing others? [Check out our trainings] for professional guidance in developing these skills.

Try simple hypnosis techniques

You have now mastered the basics. Breathing, relaxation, visualization, and you can put yourself into a trance. Nice. But there comes a time when you think: can I do this with someone else? That's a logical next step.

These simple techniques are the bridge between hypnotizing yourself and trying it on others. They are meant to be experimented with, not to get people fully hypnotized immediately.

The gaze technique

You know that feeling when someone looks at you very intensely? You get a little confused, you think less sharply. That happens because intense eye contact puts us in a slightly altered state of consciousness. Interesting, right?

You can use this, but the other way around. Ask someone to sit quietly and look at a point on the wall. Not at you - that will be too intense - but at a quiet point.

Speak in a calm voice and say something like, "Just keep looking at that point. You may notice that your eyes are getting a little tired." You are not actually doing anything other than naming what will happen naturally. If a person stares at the same point for a long time, the eyes will indeed become heavier.

It sounds simple, but it is. You don't have to make it complicated.

Feeling heaviness in your arms

This practice is almost a hundred years old. A German psychiatrist, Johannes Schultz, developed it in the 1920s. It still works today, so he was apparently on the right track.

This is how you do it:

1. Start with the dominant arm: "Your right arm is getting heavier."
2. Repeat six times
3. Then say, "I am very calm"
4. Wait until you notice the feeling expanding
5. Then you say, "Both arms are heavy"

When someone really feels that heaviness, you're in the right place. Then you are engaging in a light form of hypnosis. You can use this as a stepping stone to other suggestions.

When can you try it on others?

Fair? That depends on how good you've become at self-hypnosis. If you can't yet put yourself into trance consistently, there's little point in trying it on others. That's like wanting to teach others how to ride a bike while you yourself are still falling.

But if you do have consistent results with yourself, and you feel comfortable trying it out, you can start. Start small. Don't immediately start trying to hypnotize away someone's biggest phobia. Just try relaxation first.

Important: always ask permission. Do not hypnotize anyone without their consent. Not only is that unethical, it doesn't work.

And keep a journal of sorts of what you try. What works, what doesn't? That's how you learn the fastest.

Remember that hypnosis is a skill that takes time. Just like learning to drive or learning to cook. You get better at it by doing it, not by just reading about it.

Safety and responsibility in hypnosis

You have now traveled quite a bit of the journey. You know what hypnosis is, you've practiced techniques, you understand how suggestions work. But before you really start working with others, let's talk about something at least as important as all the techniques combined: accountability.

When it's better not to apply hypnosis

Let me be honest: hypnosis is not for everyone. I don't like that subject, but it's important to know this. There are people in whom it is better to avoid hypnosis:

1. People with or susceptible to chronic psychosis
2. Individuals with severe depression where they are contemplating suicide
3. People with intense anxiety states
4. Individuals with highly hysterical personalities
5. People with severe addictions or psychopathy
6. Individuals with strong narcissistic traits
7. People who are very unstable in their moods

Addictions such as gambling, gaming, alcohol or drugs are also often difficult to treat with hypnosis. And this is very important: hypnosis never replaces real medical help. It can be a nice complement to it, though.

How do you handle hypnosis ethically?

Taking ownership of what you do certainly applies to hypnosis. You influence others and that includes responsibility. The most important principle of all: a person should only be hypnotized if he or she gives explicit permission.

Furthermore, there are a few things to always remember:

1. What someone says during hypnosis stays between you
2. People always maintain control and can never be forced to do anything
3. Work only with techniques that you have truly mastered
4. Try to help, not harm

You are a guide, not a dictator. Even though people are more susceptible to suggestions during hypnosis, they can always say "no. That stage hypnosis you might see on TV misrepresents that.

How to practice safely.

A common fear: Can people get stuck in hypnosis? No, that's a myth. Hypnosis is a temporary state from which you always come back on your own. Just like you can't get stuck in daydreams.

For safe practice, do the following:

1. Provide a quiet, safe place
2. Set clear boundaries and respect them
3. Use only positive, constructive suggestions
4. Start simple and build slowly
5. Ask for feedback and listen to it

Above all, be honest about what you can and cannot do. Hypnosis is powerful and takes time to learn well. You don't have to be able to do everything perfectly right away. Keep learning, keep practicing and build your skills step by step.

The key is to do this with respect - for yourself and for others.

Overview of the seven methods

You've now seen all seven methods. You may be wondering: where exactly do I start? Or which method suits me best? I get that. When I started with hypnosis, I also wanted a clear roadmap.

This table gives you a practical overview of what you need with each method and what to look out for:

What I've noticed myself: you don't have to master all seven methods perfectly before moving on. Just start at number one and work through to number two. Take it one step at a time. Most people want too much too soon, but hypnosis you learn by doing, not by thinking about it.

Where are you now?

You've now seen seven ways to get started with hypnosis. Maybe you've already tried a few exercises; maybe you're still pondering where to start. That's fine, because everyone handles this differently.

What strikes me when I see people experimenting with these techniques is that some fly right off the bat. Others need a little more patience. That says nothing about you as a person, it just means you need to find your own pace.

You now know that hypnosis is not that theatrical state you may have thought. Rather, it is a natural state you already know, only now you can consciously work with it. Those breathing exercises are often the easiest to start with. Visualization works great for some people, less so for others. And those suggestions? Those are really effective if you formulate them well.

Above all, what I want to give you is this: start small. You don't have to do hours of sessions right away. Five minutes a day is enough to notice a change. And yes, it takes practice. Just as you can't ride a bike or drive a car right away, you need time to master hypnosis.

Which we will come back to much later in this book, because there is an easier way to shape your life than just learning hypnosis techniques. Anyway, that's another story.

Are you really serious about this? for professional guidance. Then do it responsibly. Hypnosis is not a toy and certainly not something to experiment with without understanding the ethical side.

Your journey with hypnosis is as unique as you are. What works for me may not work for you. Try out, notice what you notice, adjust as needed. Your subconscious reacts differently with everyone, so feel free to experiment.

Hypnosis can benefit you greatly if you use it respectfully. It is not a panacea, but it is a powerful technique that can enrich your life. Your journey of discovery begins where you decide to begin.

Also pin this handy infographic as a reminder: