The 3 B’s

A Simple Eyes-Open Self-Hypnosis Tool

This is a simple self-hypnosis technique you can use anytime, anywhere — even with your eyes open.

Every emotional state has its own set of 3 B’s:

Body Language

Breathing

Belief

Whenever we feel a certain way — calm, anxious, confident, overwhelmed, joyful, or discouraged — our body naturally organizes itself into these three patterns.

The empowering thing to remember is this:

When you change your 3 B’s, your state begins to change too.

You’ve probably noticed how easy it is to tell when someone is happy, sad, or upset just by looking at them. That’s because their body language, breathing, and thoughts are all reflecting their emotional state.

Let’s look at a simple example:

When a person feels happy

Their Body Language often changes:

• They smile

• Their eyes lift upward or outward

• Their shoulders relax

• Their Breathing also shifts.

For example, when someone feels excited and happy, they often:

• Inhale more strongly than they exhale.

(Interestingly, when people feel sad, the opposite often happens — the exhale becomes longer than the inhale. This breathing pattern is commonly seen in sadness or low mood.)

Finally, there is Belief — the thoughts or inner dialogue connected to the state.

Many people try to change how they feel using affirmations alone. But affirmations are actually the third step. If the body and breath are still stuck in a stress pattern, the mind often resists the new belief.

When the body and breath shift first, the mind becomes much more receptive to new thoughts and beliefs.

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 3 B’s 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, gently think to yourself:

“I am okay in this moment.” (or the Mantra we unlocked in your session)

And now, allow a soft smile to form on your face — even a small one.

One of the quickest ways to shift our state is simply to smile deeply at nothing at all.

Almost instantly, the breath begins to change… the muscles soften… and our energy starts to lift.

No story required.

Pause for a moment and simply notice how you feel in your body.

Even small shifts in posture, breath and expression 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 communicating with one another.

When stress, fear, or overwhelm appear, 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, beliefs — and even your facial expression — you begin sending new signals to your nervous system.

Something is changing.

Something may be safe here.

Have you ever walked into a room that felt a little dim… and the first thing you did was open the curtains?

Suddenly the room feels brighter. Lighter. Easier to be in.

That’s a little like what happens when you smile.

Your body interprets that small movement as a signal.

Something is good here.

Something is safe.

It’s a bit like opening the curtains inside your own system — letting the light of your smile in — so your energy can begin to lift naturally.

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.

This simple exercise is one of the tools we used during your session, and practicing it helps your mind and body continue integrating that work.

I look forward to hearing what you notice as you practice.