5 Techniques to Rewire Your Subconscious Mind

Aug 23

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All you have to do is open TikTok, and you’ll see everyone talking about how you can ‘rewire your subconscious mind’ to change your life or to ‘manifest your dream life’. The truth is, they’re not actually wrong—but some practices work better than others. And none of the practices work at all if you don’t understand how the subconscious mind works.

The subconscious mind is the hard drive of your life. It logs absolutely everything (particularly things that were overwhelming or considered ‘dangerous’ to your survival). However, it’s not just big events that have been logged by your subconscious mind, it is every tiny micro moment that you have ever lived through - including the time that you were a kid and reached up for a hug and your parents were ‘too busy’ and turned the other way.

When we start to understand that our subconscious mind and nervous system hold the secrets to our evolution to the next version of us, we start to understand that releasing the past energy associated with limiting beliefs, experiences and people/places, and then rewiring them with new beliefs, and encoding these into the brain, body and nervous system through a process of ‘encoding’ or neural plasticity is the solution.

I have lived this journey! I’ve spent over $10,000 on healing. Before discovering somatic healing, I was stuck in a cycle of pain and exhaustion—constantly overworking, struggling with health anxiety and panic attacks, and chasing after unhealthy relationships. Despite my efforts to ‘do the work’ through therapy, podcasts, and intense workouts, I was still binge eating, obsessing over the past, and battling burnout. I was obsessively thinking about men from the past and was ONLY ever attracted to Mr. Unavailable. It was painful.

However, after embracing somatic healing, my life transformed. I realized that so many of my problems were because my nervous system was running in circles because of my deep internal beliefs in my subconscious mind (“I have to work hard to be worthy, If I can secure an unavailable man, it will prove that he loves me” and more).

When I started somatic healing & subconscious work, I regained my mental, physical, and emotional spark, forgave my ex, and entered a loving, healthy relationship. I launched a top wellness podcast, balanced my hormones, and shed 3KG of cortisol weight. I learned to express my emotions, alleviated chronic pain, and finally said goodbye to panic attacks and health anxiety, realizing that my past obsessions were rooted in an unregulated nervous system.

Now, I’m going to share everything I have learned about the subconscious mind practices that ACTUALLY work, and why. So, let’s get into it:

But first - one key thing that so many people get wrong about healing are that they think they can just ‘rewire’ new beliefs into the body. This is not correct. You cannot do this until you:

Reduce the cortisol in your body to allow your body to come down from a stressful/hyper vigilant state;
Release the energy of the past;
Regulate your nervous system and come back to a baseline where your body is ready to start re-wiring.

Many of these practices do all 3 of these things in their own way, so these are my 5 favorite techniques that I believe are the most effective to rewiring the subconscious mind:

Tapping

Tapping, or Emotional Freedom Techniques (EFT), involves tapping on specific meridian points on the body while focusing on a limiting belief, a distressing thought or emotion, or something that you feel is holding you back. You can also focus on what you want to think, feel, or experience.

This method is grounded in the principles of acupuncture, where the body’s energy meridians are stimulated to release blockages. It’s thought that limiting beliefs exist in our body as ‘energy’ from overwhelming experiences that caused our nervous system to log them as memories. Scientific studies, including those published in journals like Energy Psychology and The Journal of Nervous and Mental Disease, have shown that EFT can reduce cortisol levels by up to 24%, which is significant in managing stress.

This is important because rewiring your subconscious mind is much harder when your body is under high stress or has elevated cortisol levels. Additionally, functional MRI (fMRI) and EEG studies have demonstrated changes in brain activity after tapping sessions, particularly in the amygdala and hippocampus, regions involved in emotional processing and memory. This rewiring helps to deactivate the brain’s response to stressors and allows for the implantation of new, positive beliefs. I love tapping because you can do it anywhere, anytime, even just for 2 minutes a day.

Breathwork

So many of us don’t breathe properly. That sounds crazy, but it’s thought that around 50-80% of Americans have some sort of dysfunctional breathing. This often means we get stuck in our chest with tight, short, shallow breathing (often without even realizing), and that means that our body doesn’t feel safe to regulate and come back to baseline. This is known as going into the parasympathetic nervous system and is why so many of us feel some sort of anxiety about life. It is powerful for subconscious rewiring because breathwork enhances parasympathetic nervous system activity, which is crucial because your body NEEDS to be in this state to lay down new neural pathways and build new beliefs.

This shift not only lowers heart rate and blood pressure but also promotes the release of neurotransmitters like gamma-aminobutyric acid (GABA), which inhibits neural activity associated with stress and anxiety. Breathwork can be really helpful in creating an optimal environment for cognitive restructuring and the acceptance of new beliefs, making your subconscious work MORE EFFECTIVE (rather than thinking, WHY IS THIS NOT WORKING FOR ME?!).

However, always talk with a doctor before starting any new practice, and if you’re feeling intense anxiety, it’s important not to go too hard or too fast with breathwork, as this can stress you out further and inhibit your ability to work with your subconscious mind. If this is you, aim for calmer, more relaxing types of breathwork.

Hypnosis & SUBCONSCIOUS REPROGRAMMING

Hypnosis might be the practice you jumped to initially when you thought about deep rewiring. Hypnosis is supported by extensive research in cognitive neuroscience and psychology, showing how powerful it can be for getting into the vault of our subconscious mind and working out in there! It works by inducing a trance-like state where the conscious mind stops working so hard, allowing direct communication with the subconscious (where we need to get to be able to more effectively release and rewire the stored experiences that are holding us back).

fMRI and PET scans have shown that hypnosis alters brain activity, enabling deeper access to the subconscious mind, making it easier to reprogram limiting beliefs and instill new, empowering ones. Hypnosis has also been found to reduce pain perception, stress, and symptoms of anxiety, demonstrating its effectiveness in altering deeply ingrained mental patterns that you think are just ‘you’ or that you ‘have to live with’. There are many hypnosis apps available, and you can do this through an app or through a 1-on-1 or group experience.

Theta Affirmations

Understanding how you can use your brainwaves for reprogramming is important because brainwaves and the subconscious mind are a BIG part of the healing journey.

Theta brainwaves (4-8 Hz) are most commonly associated with deep meditation, relaxation, and the early stages of sleep. Neuroscientific research shows that the brain's plasticity—the ability to change, mold, and grow—is at its peak during the theta state, making it an ideal time for subconscious reprogramming. What this means is that at these times (when you’re deeply relaxed, or when you have just woken up or are about to fall asleep) is when the body is BEST primed to set down new beliefs. And doing this over time can help them become more powerful than previous ones.

Scientific studies in Neuroscience Letters and Brain Research Bulletin have also demonstrated that theta brainwave activity enhances the brain's ability to encode new information and form new synaptic connections. When affirmations are delivered in this state, they are more likely to bypass the conscious mind's critical filter and be accepted by the subconscious, encoding them into your hard drive, which will lead to lasting changes in behavior and thought patterns.

Understanding theta waves is really important because they are not the brain wave that dominates our day-to-day life. But, this is when people try to ‘do their journaling’ or ‘gratitude’ and then wonder why it’s not working. So, jumping into hypnosis after breathwork, when you wake up or before you sleep, or after a practice like somatic shaking that helps you to come down into your body, can make the entire experience more effective.

Somatic Shaking

In case you’re thinking, what is somatic shaking? That’s where we’re going to go next! It is something that is often overlooked in its power to help with the subconscious mind. Somatic shaking is a powerful practice that helps you physically release trapped energy and emotions stored within your body (as well as helping your body finish those stress, trauma, and anxiety cycles that keep you dysregulated and NOT able to lay new neural pathways).

By intentionally shaking different parts of your body, you can activate your parasympathetic nervous system, responsible for rest and relaxation. This practice mimics the natural shaking response seen in animals after a stressful event, allowing you to discharge built-up tension and trauma—and then move forward. The result? A profound sense of relief, calm, and a deeper connection to your body (it honestly feels like you’ve taken drugs!).

The amazing thing about somatic shaking is that it can bring you back into your body, fast. It can help you release the cortisol you are holding in your body that is keeping you ‘stressed’ and ‘dysregulated,’ and this can make it easier to rewire your subconscious mind and embrace new, empowering beliefs. Remember—calm helps encoding!

As ever, consult a doctor before starting new practices because if your nervous system is intensely depressed, lethargic, or heavy (in the ‘freeze’ state), be careful with this practice as it can generate too much energy for your body to handle.

Gratitude + Working with Our Heart-Coherence

Finally, a bit more of an abstract concept—heart coherence—is an overlooked part of the puzzle about how to re-build a new belief system and start to actually rewire the subconscious mind. Heart coherence is a state where the heart, mind, and emotions are aligned and functioning harmoniously and together (not stressed and jagged and erratic).

Studies published in The Journal of Alternative and Complementary Medicine and Global Advances in Health and Medicine suggest that when the heart is in a coherent state (and calm), it sends signals to the brain that the rest of the body can be safe, facilitating emotional stability, cognitive clarity, and enhanced decision-making. This makes it easier to integrate new beliefs and emotional patterns into the subconscious mind. This means calm heartbeats, calm brain waves, and a general sense of calm.

You can achieve a state of heart-coherence through practices such as deep breathing, meditation, and gratitude exercises, but again, you need to make sure that you are ‘in your body’ when you are experiencing these states of gratitude (not thinking about them in your conscious mind).

Gratitude is one of the most healing states for the body. By intentionally focusing on positive emotions and breathing rhythmically, you can create a harmonious connection between your heart and brain. This coherence helps shift your nervous system from a state of stress to one of relaxation, making it easier to rewire your subconscious mind and establish new, empowering beliefs.

NOW… the big news (and how I can help you heal for free!)

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I found it so hard to find practices that actually worked or that were primed for rewiring the subconscious mind or somatic healing. Because of this, and because I couldn’t find good practices after scrolling for hours each morning on YouTube or Spotify (honestly, this put me off even practicing, and most of the time I’d go and grab a coffee instead and say I’ll start tomorrow), I’ve created my own healing portal—Daily Devotion. With our Daily Devotion monthly membership, complete just 1 somatic healing practice a day to alleviate anxiety, release emotions and trauma, regulate your nervous system, stop feeling stuck, and rewire your future. It’s time to step into your real glow-up.

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