Submodalities refer to the fine distinctions within each representational system—our sensory-based way of experiencing the world. They influence how we recall what we’ve seen, heard, felt, smelled, and tasted, whether in real life or through imagination. For example, a bright, vivid image tends to leave a stronger impression than a dull, faded one.
These elements serve as the building blocks of our thoughts, forming the mental codes that help us prioritize information. Our brain assigns importance to certain experiences based on these subtle details, shaping our perception and memory.
Some experts have likened submodalities to barcodes that define our reality. Michael Hall suggests they act as a meta layer to our mental coding, adding meaning rather than being a subset. In contrast, Steve Andreas argues that they function as subcategories within a broader classification system. Regardless of interpretation, what matters is that modifying submodalities gives us control over our internal experiences and enhances our ability to adapt our thinking.
How Changing Submodalities Transforms Experience
By altering how we mentally “code” an experience, we shift its meaning. A change in meaning influences our emotional state, which in turn affects our behavior. As our responses change, so does our perception of reality. This principle underlies many NLP techniques for creating mental flexibility and positive transformation.
Examples of Submodality Distinctions
Different sensory modalities have their own subcategories:
Visual Submodalities
- Brightness
- Size
- Color vs. Black & White
- Shape
- Location
- Distance
- Contrast
- Focus
- Clarity
- Motion (Still vs. Moving)
- Speed
- Three-Dimensional vs. Flat
- Perspective
- Framing (Framed vs. Panoramic)
- Orientation
- Transparency
Auditory Submodalities
- Pitch
- Tempo
- Volume
- Rhythm
- Timbre (quality of sound)
- Clarity
- Duration
- Location (Where is the sound coming from?)
- Distance
Kinesthetic Submodalities
- Pressure
- Location (Where do you feel it?)
- Frequency
- Texture
- Temperature
- Intensity
- Vibration
Olfactory & Gustatory Submodalities
- Strength and duration of a smell or taste
- Fading in and out of intensity
- Emotional associations with scents and flavors
Since smells and tastes are deeply linked to emotional memory, they can serve as powerful anchors for certain emotional states.
Using Submodalities in NLP
The primary application of submodalities in NLP is state management—helping individuals shift their mental and emotional states. Mastering Association and Dissociation Submodalities is particularly important in NLP practices.
Common NLP Techniques Using Submodalities
Several well-known NLP techniques leverage submodalities to create positive change:
- Mapping Across – Reassigning submodalities to shift emotional responses.
- NLP Swish Pattern – Replacing undesirable patterns with empowering ones.
- Compulsion Blowout Techniques – Breaking repetitive behaviors.
- The Godiva Chocolate Pattern – Changing cravings and compulsions.
- The Ecstasy Pattern – Amplifying positive emotional states.
- Laugh Until You Drop – Using humor to change perspective.
- TOTE Strategies – Testing, operating, and evaluating behavioral loops.
- Time Line Therapy® – Creating a more optimistic future by modifying memory representation.
- Association & Dissociation Techniques – Shifting perspectives for emotional detachment or deeper engagement.
- NLP Phobia Cure – Rewiring how the mind processes fears and traumatic experiences.
Final Thoughts
Submodalities provide a powerful tool for reshaping internal experiences and changing our reality. By understanding how we encode experiences in our mind, we can consciously adjust these codes to create more empowering emotions, behaviors, and outcomes.
