The 3 B’s

Your Self-Hypnosis Homework

Over the next week, begin practicing awareness of your 3 B’s throughout the day.

When you notice a feeling you don’t want to stay in, gently pause and do the following:

1. Notice What’s Happening

With curiosity — and no judgment — notice:

• What emotion is present

• Where you feel it in your body

• Your body language or posture

• How you are breathing

• The beliefs or self-talk running through your mind

This simple awareness step is incredibly powerful.

2. Decide How You Want to Feel

Ask yourself:

“How would I like to feel instead?”

Perhaps calm, confident, grounded, safe, or peaceful.

3. Shift Your 3 B’s

Imagine observing someone who naturally feels that way.

Then gently shift your own to match theirs:

Body Language

Imagine a string lifting you from the top of your head. This allows your spine to lengthen while the rest of your body relaxes comfortably.

Breathing

Take a deep, invigorating breath in. Imagine that you’re breathing in the quality you want to feel instead (peace, confidence, joy)

Then let the breath flow out naturally.

Beliefs (thoughts/internal dialogue)

As you hold this empowered posture, think to yourself: “I am OK in this moment” (or the mantra we unlocked in your session)

Take a moment to notice how your body feels.

Even small shifts in posture and breath can begin to change how you experience the moment.

It’s completely okay to guess or experiment. You don’t have to get it perfect. What matters most is simply practicing the shift.

Why This Matters

Your mind and body are always working together.

When stress, fear, or overwhelm show up, your nervous system naturally organizes your posture, breathing, and thoughts to match that state.

The beautiful thing is that the process also works in reverse.

When you intentionally shift your body language, breathing, and beliefs, you send new signals to your nervous system that help your mind and body move toward a different state.

Practicing the 3 B’s helps you build awareness, flexibility, and choice in how you respond to your emotions.

It also strengthens and supports the work we began during your hypnosis session, helping your mind and body learn new patterns of calm, confidence, and resilience.

The more often you practice this simple tool, the more natural and automatic these shifts can become.