Relaxation Methods, Auto Suggestions and Self-Hypnosis To Combat Stuttering, Speech Anxieties and More

Auto Suggestions vs. Self-Hypnosis

Self-hypnosis (SH) and auto-suggestion treatments (ASTs) help modify our behavior, emotions, habits, and attitudes. They also increase confidence and help us develop new skills. These mind training techniques are scientifically proven to reduce stress and anxiety. One of our brilliant coaches, Leah, once said that anxiety or fear is not the cause of stuttering but the effect. I completely agree, because for a person who stutters (PWS), it’s nearly impossible to reduce fear or anxiety when faced with a large audience or any stressful speaking situation. However, when a PWS uses crutches to stop stuttering, stress and anxiety automatically decrease. The more you use a crutch, the less you stutter—and the less you stutter, the less anxiety you feel. Once a PWS masters the crutches, stuttering fades and so does fear. How do we remind ourselves to use the crutches in every situation? We’ve trained ourselves to speak a certain way (with a stutter) all our lives, so this sudden shift in speaking style requires conscious effort until it becomes a habit. This is where SH and ASTs come into play. Self-hypnosis is more effective than ASTs, but it takes more practice. For both methods, relaxation is key. According to Melvin Powers, “Hypnosis is a state of heightened suggestibility in which the subject is able to uncritically accept ideas for self-improvement and act on them appropriately.” Think of it like a sponge that’s clogged with oil and placed in water—it won’t absorb the water effectively. The sponge represents our mind, the oil is our mental baggage from the previous day, and the water represents the ASTs. Positive affirmations can’t sink in if our mind is clogged with leftover thoughts and stress. That’s why relaxation, the first phase of self-hypnosis, is essential—it “unclogs” the mind.

Relaxing the Mind

Proper relaxation frees the mind from chaos and creates inner stability and calm. The slower you breathe, the longer you live. Here’s how to do it:

Step 1: Spread a mat on the floor and sit in the “Ardha Siddhasana” position. You can watch this video to learn it: https://www.youtube.com/watch?v=Qc0ZA6ciWgc. If it’s uncomfortable, just sit in any relaxed position.

Step 2: Close your eyes and focus on the spot between your eyebrows. Inhale through your nose and exhale through your mouth. Make sure your exhale is longer than your inhale—for example, inhale for 3 to 5 seconds, exhale for 8 to 11 seconds. Once you get comfortable, you can extend your exhalation up to 15–18 seconds. As Monica Dobbie, a certified hypnotherapist, suggests, you can purse your lips as though blowing through a straw to help slow down the exhale. You can also try the 7/11 breathing technique—inhale for 7 seconds, exhale for 11 seconds.

Step 3: With each exhalation, consciously relax a part of your body. First, relax your forehead, then your cheeks, then your neck, shoulders, arms, chest, and so on. Feel yourself getting lighter with each breath, almost as if your body is floating. It’s normal to feel as if gravity is gently pulling you backward. Repeat this relaxation sequence three times from head to toe.

The Hypnotic State

Hypnosis can be achieved in two ways: hetero-hypnosis (guided by a hypnotist) or self-hypnosis (guided by yourself). WSSA has hypnotists experienced in working with PWS who can help. The time required to master self-hypnosis varies from person to person, so don’t worry if you don’t feel “hypnotized” at first—it takes consistent practice.

Many people think hypnosis is an unconscious or vulnerable state, but it’s actually the opposite. During hypnosis, you’re highly aware. For example, when I do self-hypnosis, I sometimes hear my heartbeat and feel the blood flowing through my veins. You remain fully in control.

Here’s how I do the second phase of self-hypnosis:

Once I’m relaxed, I count from 1 to 7.

1 – I close my eyes and visualize myself in a beautiful red dress standing before a closed door.

2 – I open the door and hear it creak, adding an auditory effect.

3 – I see an auditorium filled with people, but instead of panicking, I feel calm and proud.

4 – I walk gracefully down a red carpet, my confidence growing with each step.

5 – I ascend the stage, smell the flowers in the air, and feel even more grounded.

6 – I step into the light, radiating calm and confidence.

7 – I’m in the spotlight, completely at ease. I begin repeating my ASTs: “Every day, in every way, my speech grows better and better,” and “I’m the best speaker in the world, and people love the way I speak.” I count these with my fingers.

When finished, I count from 1 to 5 to return:

1 – I bow and say thank you.

2 – I smile as the audience applauds.

3 – The applause fades as I return to my current state.

4 – I’m back to normal.

5 – I open my eyes and say, “Today I will make a happy day.”

If you can’t open your eyes at 5, count another set of 5 and try again. Relaxation should last at least 5 minutes before beginning the second phase of SH. You can also combine ASTs with self-hypnosis during this time.

Final Tips

Playing binaural beats in the background can help with both SH and ASTs by improving concentration. You can try these links:

https://www.youtube.com/watch?v=IIfw9kAbMlc

https://www.youtube.com/watch?v=7pmxO9fHBHk

https://www.youtube.com/watch?v=acQS2Fef8tU

In this example, I visualized myself speaking confidently on stage. You can create your own scenarios of fluency. Always include a count—it helps you stay in control of the imagined situation. You can even record your own guided version and play it back during SH.

If you do this regularly, you’ll notice a significant improvement in both confidence and fluency. The neuroscience method works because it retrains your mind, and SH and ASTs are some of the most powerful tools to accelerate that change. Wishing fluency for you, too.