NLP Techniques Explained: Anchoring, Swish, Reframing, Submodalities & Parts Integration (With Real-Life Examples from Mumbai, Delhi, London & New York)

Why This Page Exists

If you have ever searched for “NLP techniques”, “neuro linguistic programming techniques”, “simple NLP techniques for beginners” or “anchoring NLP example”, you are in the right place.

This page explains the most commonly used NLP techniques – anchoring, swish pattern, reframing, submodality shifts and parts integration – using practical examples from Mumbai, Delhi, London and New York, plus stories from cities like Pune, Bangalore, Chennai, Dubai, Singapore and Sydney.

You will see how these Neuro Linguistic Programming techniques work in real life for anxiety, trauma, confidence, procrastination and emotional healing, and how to choose the right NLP course if you want to learn them properly.

What Are NLP Techniques?

Neuro Linguistic Programming (NLP) is the study of how your mind, language and behaviour work together. NLP techniques are practical step-by-step tools you can use to change the way you think, feel and act.

Full form of NLP – Neuro Linguistic Programming.
NLP techniques – anchoring, swish pattern, reframing, submodalities, timeline work, parts integration and more.
Goal of NLP techniques – fast and sustainable behaviour change, emotional freedom and new choices.
Used by – life coaches, executive coaches, therapists, counsellors, psychologists, trainers, HR and L&OD professionals, entrepreneurs and leaders.

Many people discover NLP through searches like “neuro linguistic programming techniques pdf”, “NLP techniques in daily life” or “free NLP techniques for self improvement”. The challenge is that most lists of techniques are theoretical. On this page, you will see how these techniques actually look inside real sessions.

NLP Anchoring Technique – Turn Emotions On (And Off) On Demand

Anchoring in NLP is the process of associating a specific stimulus (a gesture, touch, word, image, sound) to a specific emotional state. Once set up, you can use the anchor later to quickly access that state.

Anchoring NLP is used to access confidence, calmness, focus, motivation or creativity on demand.
Anchoring technique example – Mumbai: a corporate professional in Mumbai used a wrist-press anchor to move from panic to calm before high-stakes presentations.
Anchoring technique example – London: a life coach in London used stacking anchors to build a powerful “resource state” before coaching clients.

In a typical NLP practitioner course, you learn basic anchoring techniques. In advanced programs like the NLP Master Practitioner Certification, you learn stacking anchors, collapsing anchors and chaining anchors for deeper work.

Swish Pattern – Redirect Your Brain From Problem to Desired Image

The swish pattern NLP technique helps you replace an automatic negative image (for example, seeing yourself failing or freezing) with a new, empowering mental picture.

NLP swish technique is powerful for procrastination, habits, cravings, fear of public speaking and performance anxiety.
Example – Delhi: a professional in Delhi used the swish pattern to replace an image of “blanking out” on stage with a bright picture of speaking confidently.
Example – New York: a startup founder in New York used the swish to shift from seeing “rejection emails” to visualising “successful investor meetings”.

In practice, the difference between swish pattern vs anchoring is that swish primarily changes the automatic mental picture, while anchoring gives you a button to access a specific emotion. Both can be combined in one session.

Reframing – Change the Meaning, Change the Experience

NLP reframing techniques help you change the meaning you give to events, memories and situations. When the meaning changes, your emotional response changes.

Content reframing – change what a situation means.
Context reframing – find a context where the behaviour or event is useful.
Example – Bangalore: a manager reframed “receiving feedback” from “I am not good enough” to “I am valued enough to be coached for growth”.

Reframing is central to NLP techniques for emotional healing, especially when working with shame, guilt, regret or self-criticism. It is also used in business coaching to shift beliefs about money, clients and success.

Submodalities – Fine-Tuning How Your Brain Codes Experience

NLP submodalities are the building blocks of your inner pictures, sounds and feelings. For example, visual submodalities include size, brightness and distance; auditory submodalities include volume, pitch and location; kinesthetic submodalities include intensity, temperature and pressure.

Submodality shift NLP is used to transform intense negative emotions into more neutral, manageable states.
Example – Pune: a participant changed a dark, close image of a past failure into a smaller, distant, lighter image – reducing emotional pain instantly.
Example – Singapore: a leader changed an inner critical voice from “loud and sharp” to “soft and distant”, reducing self-sabotage.

This is one of the core NLP techniques for anxiety, trauma, phobias and deep emotional guilt. A detailed submodality case study is available in the page on NLP Submodality Shift for Removing Childhood Shame.

Parts Integration – Resolve Inner Conflict

NLP parts integration is used when a person feels “torn between two choices” or experiences strong inner conflict: one part wants to quit the job, another part wants security; one part wants to speak up, another part wants approval.

Parts integration NLP technique aligns the positive intention of each part so they can work together instead of against each other.
Example – Chennai: a professional integrated “responsible provider” and “entrepreneurial dreamer” to take practical steps towards a new business.
Example – Dubai: a senior leader aligned “assertive leader” and “caring parent” to lead with strength and empathy.

NLP Techniques For Anxiety, Trauma & Everyday Life

Here are typical ways people apply NLP techniques in daily life across cities like Mumbai, Delhi, Bangalore, London, New York, Chicago, Los Angeles, Miami, Sydney and Zurich:

NLP techniques for anxiety – anchoring calm states, swish pattern for catastrophic images, submodality shifts for “what if” movies.
NLP techniques for trauma – careful use of submodalities, timeline work, reframing and resource anchoring (always with ethical guidelines).
NLP techniques for confidence & public speaking – stacking anchors, swish pattern, changing internal dialogue.
NLP techniques for procrastination – swish pattern, future pacing, changing submodalities of “boring tasks”.
NLP techniques for emotional healing – submodality shifts, reframing, parts integration and pattern interrupts.

Where Can You Learn These NLP Techniques?

If you want to move beyond reading and start practising these techniques with supervision, here is the learning path:

NLP Practitioner Certification – learn core NLP techniques for behaviour change such as anchoring, basic submodalities, reframing and simple parts work.
👉 View NLP Practitioner Certification
NLP Master Practitioner Certification – learn advanced NLP techniques such as chains of anchors, advanced submodality patterns, reimprinting and modelling.
👉 View NLP Master Practitioner Certification
ICF + NLP Dual Pathways – integrate NLP techniques with ICF-aligned coaching through ICF NLP Practitioner and ICF NLP Master Practitioner.

Participants join live-online from Mumbai, Pune, Bangalore, Delhi, Chennai, Hyderabad, Ahmedabad, Kolkata, London, Manchester, Birmingham, New York, Chicago, San Francisco, Los Angeles, Miami, Amsterdam, Berlin, Barcelona, Paris, Zurich, Dubai, Singapore, Melbourne and Sydney, as well as smaller cities across India, UK, USA, Europe and APAC.

How These Techniques Fit Into My Larger Ecosystem

The NLP techniques you have read about here are not random tools. They are part of a complete ecosystem of trainings and programs built to support you at different levels:

Foundations – What Is NLP? and The Complete NLP Guide give you the conceptual map.
Deep dive techniques – this page, and the transactional solution NLP Techniques Masterclass, give you a toolbox you can use in coaching and self-work.
Integration with coaching & business – advanced programs like Life Transformation Coach, Life Transformation Power Coach and Master The Business Of Life Coaching help you turn these tools into a professionally thriving coaching business.

Related Guides, Comparisons & Case Studies

The Integrated Guide to NLP, ICF Coaching & Emotional Intelligence – see how NLP fits into a 2025 global transformation framework.
NLP vs Coaching – understand where techniques end and coaching begins.
Timeline Transformation Case Study – NLP case study on deep emotional guilt.

Your Next Step With NLP Techniques

Reading about NLP techniques can open your mind. Practising them with guidance changes your reality.

If you want a structured overview of all NLP pathways, explore the Complete NLP Guide.
If you already know you want hands-on training in Mumbai, Pune, Bangalore, Delhi, London, New York and beyond (live-online or in person), start with NLP Practitioner or NLP Master Practitioner.
If you prefer to first speak with me one-on-one about your goals, you can book a free 30-minute clarity call.

Whichever path you choose, remember this: your brain is programmable – with the right tools, you can change how you think, feel and act. NLP techniques give you a structured way to do exactly that.

Frequently Asked Questions – NLP Techniques Explained

What are the most commonly used NLP techniques explained on this page?

This page explains core NLP techniques including anchoring, swish pattern, reframing, submodality shifts, parts integration and a few advanced behavioural patterns. Each technique is explained in simple language with practical examples drawn from client work in Mumbai, Delhi, London and New York so you can understand what it does and when to use it.

Can I apply these NLP techniques on myself or do I need a practitioner?

Some NLP techniques like basic anchoring or simple reframing can be safely practised by yourself once you understand the steps. However, deeper processes such as submodality shifts for trauma, parts integration or multi-step patterns are best done with a trained NLP practitioner or coach—especially if you are working with anxiety, childhood patterns or long-standing emotional pain.

Are these NLP techniques useful only for people in Mumbai, Delhi, London and New York?

No. The examples on this page are drawn from client cases in Mumbai, Delhi, London and New York, but the NLP techniques themselves are universal. They are used with clients from cities across India such as Bangalore, Pune, Chennai and Hyderabad, and worldwide in locations like Chicago, Los Angeles, Dubai, Singapore and Sydney.

Which NLP certification should I choose if I want to master these techniques?

If you want to learn and practise foundational techniques such as anchoring, reframing, swish and basic submodalities, the NLP Practitioner Certification is usually the right starting point. If you are already a Practitioner and want to go deeper into advanced submodality work, parts integration and behavioural modelling, then NLP Master Practitioner and integrated ICF+NLP tracks are better suited.

Do you teach these NLP techniques online for people outside India and the UK?

Yes. These techniques are taught in detail inside live-online batches so that participants from India (Mumbai, Pune, Bangalore, Delhi, Chennai), the UK (London, Birmingham, Manchester), the USA (New York, Chicago, Los Angeles, San Francisco), Europe (Amsterdam, Berlin, Paris, Zurich) and APAC/Middle East hubs such as Dubai, Singapore, Melbourne and Sydney can attend without travelling.