The Life-Changing Power of Self-Hypnosis with Dr. David Spiegel

The Life-Changing Power of Self-Hypnosis with Dr. David Spiegel

Lisa Marie Bobby, PhD, LMFT, BCC

Dr. Lisa Marie Bobby is a licensed psychologist, licensed marriage and family therapist, board-certified coach, AAMFT clinical supervisor, host of the Love, Happiness, and Success Podcast and founder of Growing Self.

Have you ever had that maddening experience of knowing exactly what you want to do — eat healthier, quit smoking, get more sleep, be more present — and then watching yourself… not do it? You’re not alone. That gap between clarity and action is one of the most frustrating things about being human.

That’s why I was so excited to sit down with Dr. David Spiegel, a world-renowned researcher on self-hypnosis and founder of the Reveri self-hypnosis app. His decades of clinical work show that hypnosis isn’t stage magic. It’s a natural, focused state of attention that helps people override old patterns, quiet their inner critic, and unlock new possibilities for healing and growth.

What Self-Hypnosis Really Is (and Isn’t)

When you think of hypnosis, you might picture someone clucking like a chicken on stage. But that’s entertainment, not therapy. As Dr. David Spiegel explains, self-hypnosis is much closer to a flow state or even a waking dream. It’s that moment when you’re so absorbed in a movie that you forget you’re watching it — your brain is engaged in a way that bypasses criticism and mental roadblocks.

That’s because the conscious mind can only take us so far. Real transformation often happens deeper, in the subconscious.

In this state, you can “try on” being different. You can imagine living without pain, feeling calm on a flight, or putting cigarettes down for good. And here’s the fascinating part: your brain and body respond as if that imagined reality were true, rewiring neural pathways and shifting perception.

The Science Behind Self-Hypnosis

This isn’t just theory. Brain imaging studies show that self-hypnosis changes activity in key areas:

• The salience network, which calms the constant scanning for threats.
• The insula, which regulates the mind-body connection and physical responses.
• The default mode network, the part of your brain that gets stuck on self-critical loops.

When these systems reset, you can turn down pain, ease anxiety, and loosen the grip of habits that once felt unshakable.

Dr. David Spiegel has seen this throughout his career — from women with advanced breast cancer reducing pain without heavy medication, to people with flying phobias stepping onto planes with confidence, to smokers quitting overnight.

Why Self-Hypnosis Works When Insight Doesn’t

One of Dr. Spiegel’s key insights is that all hypnosis is self-hypnosis. It’s not about someone else putting a spell on you. It’s about learning a skill — how to intentionally access this state, connect with your values, and use it to create real change.

That’s also why some people’s one-off experiences with hypnosis don’t last. Without learning self-hypnosis, the effect fades. With the right guidance, though, it becomes a resource you can return to anytime you need it.

Unlike meditation, which emphasizes being, self-hypnosis emphasizes doing. You’re not just sitting with your thoughts — you’re actively using imagination and focused attention to move toward a specific goal.