Dr. Spiegel & Dan Harris “10% Happier”

Tune into this transformational interview between Dan Harris and Associate Chair of Psychiatry at Stanford and Reveri Founder, Dr. David Spiegel.

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"Our research shows that self-hypnosis techniques can significantly reduce pain intensity and improve quality of life, without the side effects of medication."

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10-MINUTE Hypnosis Hack to Rewire Your Brain & Reduce Stress 80% Faster

“Your brain has much more flexibility in modulating how you feel and how your body acts than we give ourselves credit for.”

— Dr. David Spiegel on Dan Harris podcast 10% Happier

Episode Highlights

In the latest episode of 10% Happier with Dan Harris, the prolific podcast host and Dr. David Spiegel dive deep into clinical and research basis of hypnosis. 

  • What hypnosis actually is — and how it does or doesn’t differ from the mainstream conceptions (ie stage hypnotists)

  • The types of people who are — and aren’t — hypnotizable. And why. 

  • We go over the steps of self-hypnosis, so you can do it at home

  • We talk about the differences between hypnosis and a flow state

  • The difference between hypnosis and meditation 

  • What happens in the brain during the hypnosis

  • And what hypnosis is helpful for, including stress, anxiety, and panic (sidenote: Dan agreed to do the interview because he really wanted to see if hypnosis could help him with his ongoing claustrophobia on airplanes and elevators. You’ll get to hear him try…)

  • 00:11 – What is hypnosis?
    Dr. Spiegel defines hypnosis as “believed-in imagination”—a natural state of highly focused attention, similar to flow.

    01:22 – Stage hypnosis vs. clinical hypnosis
    Why stage hypnotists only pick the most hypnotizable people—and the lesson we can still learn from it.

    03:34 – Is hypnosis something done to you or by you?
    Spiegel explains why all hypnosis is self-hypnosis and why it’s about gaining control, not losing it.

    04:34 – Who can be hypnotized?
    The role of genetics, childhood imagination, and even trauma in hypnotizability.

    06:22 – What hypnosis can help with
    Evidence-backed benefits: reducing anxiety, stress, pain, phobias, insomnia, and breaking habits like smoking.

    07:28 – Landmark clinical trial
    Patients using self-hypnosis during surgery reported far less pain, needed fewer opioids, and even reduced procedure time.

    10:32 – How hypnosis works in the brain
    fMRI research shows hypnosis reduces activity in the brain’s “alarm system,” strengthens mind-body connections, and quiets self-critical rumination.

    14:00 – Hypnosis and suggestion
    Why it’s not about being told what to do, but about learning new ways to regulate the body and mind.

    15:04 – Controlling bodily functions
    Spiegel shares a study showing hypnosis can change gastric acid secretion—demonstrating real physiological control.

    16:00 – Hypnosis as more agency, not less
    Hypnosis enables people to take charge of their psychology and physiology.

    19:00 – Dan tries a hypnosis demo
    Dr. Spiegel guides Dan through a classic hypnotizability test with eye rolls, floating hands, and suggestions.

    25:10 – Results of the demo
    Dan scores 6.5 out of 10 on hypnotizability and experiences tingling and lightness in his hand.

    27:05 – Applying hypnosis to fear of flying
    Dr. Spiegel walks Dan through a self-hypnosis protocol for flight anxiety.

    31:00 – Three steps to reframe airplane anxiety

    1. Float with the plane,

    2. See the plane as an extension of your body/brain,

    3. Distinguish possibility from probability.

    39:00 – Hypnosis vs. exposure therapy
    Why hypnosis can be a faster, easier path for anxiety relief compared to gradual exposure.

    43:19 – Self-hypnosis exercise recap
    Dan summarizes the steps: eye roll → deep breathing → floating imagery → cognitive reframing.

    47:00 – Reveri App
    Dr. Spiegel introduces Reveri, his guided self-hypnosis app for stress, sleep, pain, and fear of flying.

    49:39 – Hypnosis vs. meditation
    How hypnosis differs from mindfulness and loving-kindness meditation, and why hypnosis is more problem-focused.

    55:11 – Why the eyes matter
    Spiegel explains the neuroscience of eye movement and altered states (including links to EMDR and brainspotting).

    59:27 – Breathwork for panic
    Cyclic sighing (long exhales) as a quick tool for calming the nervous system.

    1:01:24 – One-and-done?
    Some people need repeated practice; others see lasting change in a single session.

    1:05:02 – How hypnotizability is measured
    Spiegel explains the scoring and why it’s as stable as IQ.

    1:06:22 – Closing thoughts
    Hypnosis as an underused, powerful tool for agency, healing, and mental resilience.

Real stories of transformation

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Start your journey to a better you today

Well done for making it here - that’s a big first step. Hypnosis is rooted in decades of clinical research. Harness it to transform your life today.