Here’s a structured sport hypnosis and hypnotherapy script specifically designed to remove the fear of heights, while building calm, confidence, and control. This is suitable for athletes, adventure sports participants, or anyone needing to perform at elevation.

Sport Hypnosis Script: Removing the Fear of Heights

Duration: ~10–15 minutes
Purpose: To release fear of heights, develop calmness, and instill confidence and control in elevated situations.

1. Induction – Relaxation and Focus (2–3 minutes)

“Find a comfortable position, sitting or lying down. Close your eyes and take a deep breath in… and slowly exhale. With each breath, feel your body relaxing more and more. Notice your shoulders dropping, your hands resting easily, your jaw softening. With every exhale, let go of tension and worry.”

“Now, imagine a warm wave of relaxation starting at the top of your head, slowly moving down through your neck, shoulders, arms, chest, and legs… all the way to your toes. Every muscle softens, every fiber releases. Your mind becomes calm, focused, and ready to transform fear into confidence.”

“Breathe in calmness… breathe out tension… letting yourself feel safe, secure, and grounded.”

2. Deepening (1–2 minutes)

“Picture yourself at the top of a gentle staircase, ready to descend. With each step down, you feel more calm, more focused, more at ease. Ten… stepping down… Nine… deeper relaxation… Eight… letting go of fear… Seven… Six… halfway down now, feeling safe… Five… Four… Three… almost completely relaxed… Two… One… fully calm, fully focused, fully confident.”

3. Identifying and Releasing Fear (2–3 minutes)

“Bring to mind the fear of heights. Notice how it feels in your body—tightness, tension, or butterflies. See it as an image, a shape, or a color. Observe it without judgment, as if you are safely watching it from a distance.”

“Now, imagine holding this fear in your hands. Feel its weight. Take a deep breath… and as you exhale, watch it dissolve, fade away, like mist in the morning sun. See it leaving your mind and body completely. You are safe. You are grounded. You are in control.”

“With this fear released, feel a new sense of calm and confidence rising. Your mind is clear. Your body is steady. You are capable of facing heights with ease and assurance.”

4. Installing Positive Beliefs and Empowerment (2–3 minutes)

“Imagine yourself at a height—perhaps a climbing wall, a tall platform, or a high viewpoint. Notice your body relaxed, your breathing steady, your mind calm and focused. You are in control, completely safe, and able to enjoy this experience.”

“Repeat quietly in your mind:
‘I am calm, confident, and safe at any height. I trust my abilities. Heights do not limit me.’”

“Each repetition strengthens new patterns in your subconscious. The fear of heights is replaced with calm, focus, and excitement for the challenge. You are empowered, grounded, and free.”

5. Anchoring and Cue Words (1–2 minutes)

“To carry this calm and confidence with you, choose a simple cue word or gesture—perhaps ‘Grounded’, ‘Calm’, or touching your wrist. Whenever you use this cue, your mind instantly recalls this safe, confident, fearless state.”

“Practice now: touch your wrist or say your cue word in your mind… and feel calm, strength, and confidence fill your entire body. This is your performance state at heights—always accessible whenever needed.”

6. Reorientation – Return to Alertness (1 minute)

“In a moment, I will count from one to five. With each number, you will return to full awareness, bringing with you calm, confidence, and control. One… becoming aware of your surroundings… Two… energy returning to your body… Three… feeling refreshed… Four… almost fully awake… Five… eyes open, alert, confident, calm, and ready to perform at heights with ease.”

✅ Tips for Use:

  • Shorten for pre-performance activation: focus on fear release, cue word, and calm visualization.

  • Can be recorded for self-hypnosis before climbing, flying, or performing at height.

  • Repeat daily for faster and more permanent results.