Tried and True Connection between Exercise and Mental Health

Tried and True Connection between Exercise and Mental Health

“Exercise is good for you” is a phrase that we hear often.

But do you ever wonder how broad the meaning of this phrase actually is?

We have categorized physical exercise as a way to shed those extra pounds or gain some muscle. I used to think the same, until one fine day, my doctor suggested me to work out to alleviate my anxiety issues.

I was silly not to ask him about why he suggested that. instead, I walked out of his office, thinking, “do I look fat to him?”

I stood on the digital weighing scale. It denied the fact that I have put on any extra kilos. I stood in front of the full-length mirror and examined myself turning around. Nope, no ugly flaps visible anywhere.

It was then when I finally decided to search for other benefits of exercise and its impact on mental health. From several pieces of research and expert advice to stories of people who claimed that it worked, I found plenty of evidence supporting the contribution of exercise towards mental peace.

Working out just doesn’t make you physically stronger, but mentally too!

The Healthy-Happy Life Connection Connection between Exercise and Mental Health

Read on to know how physical workout brings you mood stability and positively impact your mental capabilities.

1. Physical exercise is a way to releases stress

A while back, I read a motivating anonymous quote about stress, which was,

“One year from now, everything that you are stressed about won't even matter.”

Although it's true, the moments when stress overpowers us, everything seems bleak. It literally strips you off from your mental and physical abilities.

Stress Relief

Minimizing the harmful effects of stress is possible if you do exercise regularly. The first obvious benefit of it will be that your mind will be diverted away from stressful thoughts.

Through their randomized controlled trial, researchers from Spain found out that perceived stress can be reduced after five weeks of practicing both mindful meditation and physical exercise as recovery strategies. They added that physical activity had better results than mindful meditation.

Yoga, a form of physical exercise that focuses on body stretching and breathing, has been known to reduce stress. It lowers down the levels of Cortisol, the stress hormone.

Regular exercise will also regulate your adrenaline levels, another hormone that plays a crucial role in sending impulses to organs for a response.

2. Induces sleep

Insomnia is the leading cause of deterioration of mental health. It is linked with symptoms of anxiety and depression, on which exercise can pose a strong impact.

Why sleep is important

If you want a sound and restful sleep, start working out regularly. Health experts suggest a moderate-intensity aerobic exercise session every day to reduce the time it takes to fall asleep and improve sleep quality.

Be careful not to work out too close to bedtime, as that may hamper your sleep. Try to go for a jog or exercise early in the morning.

3. Eases symptoms of depression and anxiety

It's tough to pick yourself up and have enough motivation to exercise if you have depression. However, being able to do that will alleviate symptoms of depression and anxiety quite efficiently.

It will help if you start with less intense physical activity like gardening or walking whenever you notice anxiety symptoms are kicking in. Once you start seeing improvement in your symptoms, you can go for moderate-intensity workouts. Experts recommend 30 minutes of exercise for up to 5 days a week to cure symptoms of depression.

Reduces depression

The key is to be regular and focus on positivity for better and long-lasting outcomes.

4. Reduces fatigue

Poor diet, irregular sleep patterns, and our never-ending relationship with our devices pose a harmful impact on our mental health. Without doing any strenuous work, we tend to feel fatigued.

The ‘feel-good' hormones Endorphins are released when you start doing exercise. Endorphin release gives your energy a significant boost that can help subside tiredness.

Consequently, you will feel more energized, alert, and motivated.

In 2008, a study was conducted on sedentary young adults who started doing moderate to low intensity exercise. Favorable outcomes were achieved after a period of 6 weeks, where participants reported relief in fatigue symptoms and high energy levels.

5. Provides an outlet for frustration and irritation

I grew up watching action movies where the protagonist often unleashes his anger on the poor punching bag. It turns out; it actually makes sense.

The physical work you do while doing exercise gives you an outlet for your intense feelings like anger, frustration, and irritability. These feelings pose severe effects on our physical and mental health and force us to make impulsive decisions that may backfire later.

Try venting them out with physical activity like running or punching a pillow to curb these kinds of feelings. You can also use your negative emotions productively by grabbing a mop and cleaning your house the next time you feel frustrated over anything.

6. Instills feelings of joy by endorphin release

As stated above, exercise releases endorphins, which mitigate negative feelings. When you engage in physical activity, your brain's oxygen supply is increased, and endorphins are released. As a result, your serotonin levels are elevated, and the mood is regulated.

Along with endorphins and serotonin, dopamine, and norepinephrine, which help improve our mood.

But do we have to do long workouts daily to achieve that?

Research suggests that as less as 15 minutes of physical activity every day or several times a week can increase your positive vibes. It means that you can enjoy feelings of joy even if you take a 15-minute walk around your area in your comfortable tank top and PJ shorts! Personally, for me, going outdoors, socializing a bit, and looking at nature is enough to feel happiness and contentment.

The takeaway?

Short but regular physical activity is way more useful to boost mental health than prolonged strenuous exercise done occasionally.

7. Suggested by health practitioners to manage several mental health issues

As exercise prevents cognitive decline, it is highly recommended by doctors to treat and manage several mental illnesses. In conditions such as post-traumatic stress disorder (PTSD), attention deficit hyperactivity disorder (ADHD), schizophrenia, and depression, negative thoughts are uncontrollable.

Hence, the feel-good and motivational impact of exercise is useful to provide the much-needed positivity to patients suffering from these conditions. It also curbs the feelings of social withdrawal and low self-esteem.

Exercise increases the levels of brain-derived neurotrophic factor, BDNF. It is a protein that helps grow new brain cells and enhances the life of existing ones. Exercise programs tailored to patients suffering from mental illnesses can have a tremendous impact on their recovery.

Summing up

Apart from losing fat, treating cardiovascular diseases, and controlling diabetes, exercise will also effectively contribute to your mental health and peace.

The impact of physical exercise on our bodies is tremendous. Not only physical but mental well-being can be achieved if we indulge in regular exercise.

Depending on your ability and interest, you can choose a sport like a football, badminton, swimming, cycling, or running as an alternative to working out.

Playing a sport will give you even higher motivation.

Prioritizing mental health is extremely important to improve our quality of life and be a productive and positive member of society. Therefore, start being physically active to work on your mental health from today.


The Science of Procrastination: What Causes It and How to Beat It

The Science of Procrastination: What Causes It and How to Beat It

When the English writer, Edward Young, coined the phrase, “Procrastination is the thief of time,” he was on to something. It feels like he meant it for me and all the other people in the world that procrastinate.

Now don't get me wrong, I believe I am quite organized and manage time and tasks well, but even I have fallen victim to the thief of time.

While it's okay to drag your proverbial feet on getting tasks completed, a problem can arise for those who do so habitually. That habit is called chronic procrastinating and, believe it or not, there is a science of procrastination that tries to explain it.

Also, not everyone who procrastinates is a procrastinator. It must be a trait. It must be chronic.

According to Joseph Ferrari, a professor of psychology at DePaul University in Chicago and author of “Still Procrastinating: The No Regret Guide to Getting It Done,” an estimated 20% of U.S. adults are chronic procrastinators.

The question is, are you a chronic procrastinator, and if so, how can you overcome it?

What Is Procrastination?

There is no shortage of definitions for the word “procrastination”. However, there is a mutual consensus that to procrastinate means to voluntarily delay important tasks regardless of the consequence. It's an act of not acting.
UMPC HealthBeat describes procrastination as avoiding work or important tasks by focusing on activities that appear to be more satisfying.

Experts also attribute this human vice to laziness, wasting time, lack of self-control, the poor concept of time, self-deception, and an inability to control one's emotions. Interestingly, many procrastinators are aware of what they're doing and the potential consequences, yet they struggle to change their habits.

What Causes Procrastination?

The science of procrastination seems to suggest that there are biological and psychological reasons why people put their priorities on the back burner.

Biological Causes

The biological explanation surrounds the function of the limbic system and prefrontal cortex in the brain. The limbic system is a set of brain structures that contain the pleasure and reward center, while the prefrontal cortex helps regulate thinking, planning, and decision making.

According to scientific researchers, the limbic system is stronger than the prefrontal cortex, therefore it often dominates leading you to engage in activities that make you feel good. Of course, the prefrontal cortex and its logics about staying on task lose the battle a lot of times.

But if the natural wiring of the brain is a cause, then how much control do we really have over prioritizing tasks and getting them done ahead of time?

Saying that procrastination is cerebral also trumps the idea that those who wander off to more pleasurable activities are deliberately looking for distractions.

Psychological Causes

In terms of the psychological perspective, Eric Jaffe, author of the article “Why Wait? The Science Behind Procrastination”, suggests the root cause is a lack of emotional regulation and not an issue of time-management.

Jaffe referred to the work of Timothy Psychl Ph.D., of the Department of Psychology at Carleton University (Ottawa, Canada) who said “Emotional regulation, to me, is the real story around procrastination, because to the extent that I can deal with my emotions, I can stay on task.”

Tying procrastination to lack of emotional regulation may explain why a person does not learn to be early the next time around despite having faced the consequences of habitually regarding important duties as a low priority.

Meanwhile, a study on Self-Regulation and Academic Procrastination published by the Journal of Social Psychology found that the students in the study procrastinated for reasons such as fear of failure, anxiety, self-esteem issues, and depression. These students had a motivational problem, not a problem with laziness or poor time-management skills.

Another possible reason why we put off doing certain things perpetually is that our brain becomes addicted to pleasurable activities and avoiding tasks that may seem overwhelming, difficult, or unpleasant. The “addiction” happens because the pleasurable tasks stimulate dopamine production in the brain and provide the satisfaction we don't get from the job at hand.

Nevertheless, I think that some people drag their feet on finishing a task that they like. They don't want it to end, so they'll let it sit and marinate until it's time to let it go.

Other Reasons for Procrastination

Pamela D. Garcy, Ph.D., also cited the following contributing factors of procrastination:

  • A lack of self-compassion
  • Internal bias against a specific task
  • Believing you cannot perform well on the job
  • Learned behavior from parents or role models
  • The task is or seems uncomfortable
  • Believing it won’t take much time to get the “chore” done
  • Feeling physically or psychologically uncomfortable

Types of Procrastinators

If you think you're a procrastinator, you may fall into the 5 groups of procrastinator identified by psychologist, and author of Awaken Your Strongest Self, Neil Fiore. They are as follows:

  1. The Perfectionist: This procrastinator has a fear of making mistakes or being judged, so they spend too much time focusing on the details of one aspect of the project. Failing to manage their time well, they end up rushing to finish the project at the last minute. Interestingly, the results may still leave much to be desired.
  2. The Overwhelmed: Having too much to do, real or perceived, paralyze the process of getting anything done. These procrastinators feel there is so much to do that they don't know where to start. So, they ignore the duty at hand, trading it in for doing something else or nothing at all.
  3. The Dread-Filled: This type puts off their to-do's because they appear so unpleasant or boring, they dread getting to them.
  4. The Imposter: An imposter procrastinator is one who is afraid of being discovered as inferior or unqualified. Consequently, they engage in task aversion to avoid risk.
  5. The Lucky One: They are the ones who believe they perform at their best when there is just enough time left to complete the assignment. The risk-taking followed by the sense of accomplishment feels more like a reward for procrastinating.

So, there are people who get things done right away and those that wait until the eleventh hour to finish the task. Typically, the “delayers” are now rushing helter-skelter, adrenaline pumping, heart racing to get a project submitted by the deadline. These are likely the ones who miss deadlines, although there is an exceptional group of chronic procrastinators that perform well under pressure.

Chronic procrastinators are often excited by the euphoria of the delay and, in some cases, it tends to bring out the best in them when they are rushing to the finish line. Many of them may tell you that they get a whole lot more done in less time by waiting until the last moment. For these individuals, it's like delayed gratification and certainly not wasting time.

Interestingly, I also came across literature that suggests procrastination is something you can embrace. For example:

  • Organized procrastinators get more done
  • Procrastinators make better decisions
  • Procrastination brings out creativity
  • Unnecessary tasks are pushed aside when you procrastinate

This seems to suggest that what matters is that the to-do list gets done, not when it is done.

Stanford philosopher, John Perry, and author of the book, The Art of Procrastination, submits that people can adjust their to-do lists to continuously accomplish something of value. Of course, his idea supporting procrastination was met with rebuttals by other experts on the subject.

Notwithstanding, the habit of letting work or assignments wait can be risky, particularly in your professional or academic life where missed deadlines are met with penalties and being tardy is frowned upon. Your personal relationship can also suffer, you may experience higher levels of stress or anxiety, or sabotage your potentials for success.

How to Overcome Procrastination

Do you find that tough tasks become more important as the deadline approaches, while pleasurable tasks appear more important earlier on?
For example, choosing to study for an exam the day before while you spend the entire week hanging out with friends. Even if procrastination seems to work in your favor, it may still impair your true potentials, chances for success, and even your quality of life.

You can change this perpetual habit of switching your priorities. You'll likely experience less physical and emotional stress and have more time to accomplish other goals.

Here are five tips you may find helpful:

  1. Mindfulness: Mindfulness is a brain training technique that helps you to accept what is before you. It can teach you how to recognize when you're intentionally putting off things that must get done. It helps you process your feelings about performing a certain task and allows you to act regardless of your current thoughts and emotions. By doing this you're also practicing self-control and emotion regulation, as you're able to push aside distracting thoughts and feelings.
  2. Awareness: As mindfulness helps bring awareness of the problem, try to figure out what's the cause. Are you indecisive, anxious, fear failure, struggle with perfectionism, find the task unpleasant, or feel overwhelmed? Once you determine the why, you can take steps, such as planning or scheduling, to stay ahead of your work.
  3. Scheduling: Planning out the time to start and finish tasks is another way to help you overcome the habit of delaying. This approach helps you to prioritize your to-do's, manage your time effectively, and allows you to tackle priorities head-on according to their level of urgency.
  4. Self-compassion: Be kind to yourself and believe in your ability to complete a project. Accept that no one can perform with perfection all the time. Tell yourself it's okay to have high standards, but you shouldn't allow them to cripple your progress.
  5. Block out environmental distractions: Increase productivity by removing distractions such as from your cellphone or email frequently pinging in the background. Ditch the social media and online activities that appear more pleasurable than work. Set your phone on “Do Not Disturb” and tell yourself, “This is my ‘block out”’ period,” and hold yourself accountable for staying on task.

Time Lost Is Never Regained. The Time to Do It Is Now.

Chronic procrastination can be self-defeating in some way or the other. However, many people are not aware the problem exists.

Those who are conscious of it may not know why they stall on their to-do list. Understandably, the brain and the emotions are involved, but once you become aware, you're empowered to take steps to counteract brain functions and feelings that encourage delaying important responsibilities.

Through self-awareness, practicing mindfulness, holding yourself accountable, and other self-regulation techniques, you may eventually beat procrastination.

About the Author

Joonas Jokiniemi has a background in IT Consulting and Cognitive Neuroscience. He is also a barbecue enthusiast and runs his own website related to grilling and smoking.


How the Law of Attraction Can Change Your Life

How the Law of Attraction Can Change Your Life

Have you ever thought that some people seem to have great lives and others don’t – despite working hard to have everything they want?

For so many people, life has become a cycle of acceptance – accepting that this is their life and that this is as good as it gets. Maybe you’re stuck in a routine life that you never figured would be yours.

You’re the one getting up, going to work, maybe hitting the gym afterward, waiting for the weekend to relax with friends, or hit a party or two, and then Monday morning the same cycle starts all over again.

Right now, you may be having some disquieting thoughts about your own life, feeling a sense that something’s just not quite right. It’s not that you’re miserable – this life you’re living just isn’t what you’ve bargained for, what you thought it would be like.

Instinctively, you just know within yourself that you were born for more than what you’re currently experiencing. If that’s the way you feel, then there’s something you should know.

You can learn how to wield the positive energy within yourself to make any of the changes happen that you’d like to see occur. The power to make changes in your life – big and bold or simple changes – is within your grasp.

You never ever must simply settle for anything in any area of your life. You were meant to have it all in abundance. Whatever you intend to be in life or to have in life – in all areas can happen through the wonderful power of using the Law of Attraction.

What Is the Law of Attraction?

The law of attraction is the practice that your thoughts have the potential to create concrete results or changes in your life. Whether those results are negative or positive will depend on the way that you think – the focus of your mental energy.

Whatever you think – the positive or negative energy – is sent out into the universe. Therefore, your thoughts are causally related to your life situations. There are laws in the universe and to change your life, you must know what those laws are and how to use them.

It doesn’t matter how old you are, how much money you make, or what your personality type is, the Law of Attraction is available to everyone. What you dwell on in your thought life will manifest in your life.

Your thoughts take root and then thrive on whatever it is the universe delivers back. Have you ever thought that something negative was about to happen and then it turned out to happen?

Or you thought something positive was going to happen and it did? When you believe it and expect it, you’re tapping into the Law of Attraction. Your actions help determine the outcome to some degree.

The universe takes the thoughts you think and combines with the metaphysical. If you zero all your focus on negative things and live in negativity, that’s what you will attract back to you and bring into your life – the bad things.

The thoughts a person thinks will begin to affect his or her actions. If you don’t believe that you’re good enough for that special relationship or for that promotion in your office, then you won’t be.

You won’t be because you’ll start with a negative focus and that negative focus will lead you to actions that sabotage the very things you want out of life. Even if you don’t recognize it, you might sulk and pout and that could lead to someone else being chosen for the job.

The universal law that the Law of Attraction is bound up in means that your inner thoughts – what you cannot see – impact what you can see – the circumstances of your life.

The Law of Attraction is what you use in your life and sometimes you might have used it without even realizing it, but it’s what you use to create a cause and effect in your life.

Don’t turn your thoughts’ focus on anything that can bear a negative impact. If you have a lot of unpaid bills, instead of dwelling on that, change your focus. Shift it over and instead start thinking about the positive ways that more money is going to come into your life.

Think about the positive results of getting a promotion or how that you’ll use your talent or skills in ways that they’ll be appreciated and will bring in the kind of income you deserve to have.

Practice visualizing what you’d like to have in life. If you have trouble doing that, keep a notebook and write down the positive changes that you want to occur. Visualize it as having already happened.

Understanding how to use the Law of Attraction and applying it in the areas of your life that you want to be changed can bring about amazing results and give you the satisfaction you may be missing.

You can use the Law of Attraction to bring about greater financial wealth, better health, a stronger, less stressful life, and greater relationships.

Whatever it is that you want or want to change is possible.

Most people want to know if the Law of Attraction has the promise of attracting love or good in all their relationships and the answer is a resounding yes.

How to Use the Law of Attraction for Love and Relationships

The universal law within the Law of Attraction is that you must believe it to receive it. If you believe that you will attract love and the kind of healthy relationships that you deserve, then you will. It’s that simple.

The first step is to look deep within yourself. You can’t bring harmony into your life if you’re at discord within yourself. You’ll know that you’re experiencing discord in your emotional core if you’re still struggling with feelings of anger, bitterness, or disillusionment when it comes to love and relationships.

You must be able to love yourself and you must know that your happiness in life is not bound up in anyone else’s actions or reactions. You need to release others from being responsible for your happiness or emotional well-being.

Once you practice that, you’ll send out positive thoughts from the center of contentment within you and the universe will pay you back in kind. The way that the Law of Attraction works to bring good relationships into your life is that it works on a metaphysical wavelength.

The vibrations of your thoughts are sent out into the world. What you send out reverberates back in every single situation in your life. If you take your thoughts and you dwell on negative things about relationships, that’s what you unleash back.

That’s why it’s so important that you be free from any past hurts caused by negative relationships. Stop any negative emotions you’re feeling and stop feeling like you’re not worthy.

Stop doubting that you deserve the good life has to offer.

Wanting positive changes outwardly while harboring negative self emotions will not allow the power of the Law of Attraction to be released in your life.

Don’t engage in any negative self-talk.

Think about all your good and positive qualities. You must be a positive, open receptacle for the Law of Attraction to flow toward you. You want the message that you send out to the universe to be a positive one.

If you currently have a steady relationship, but it’s not going as well as you feel it should, you must stop thinking about or dwelling on any flaws in your partner or in the relationship.

If you don’t have a partner yet and struggle with thinking that you don’t deserve love or don’t deserve a good relationship with a relative or someone you care about, then that negativity will prevent it from happening.

If a romantic relationship is what you’re looking for, think positively about the relationship you want to have. Think about the positive traits that you want your significant other to manifest in his or her life.

The energy within your thoughts – the belief to receive – is drawing power that the Law of Attraction uses to make the differences in your life. Keep your thoughts focused only on the good that’s to come in a relationship you don’t have yet.

If you already have a relationship with say your parents or your siblings or some friends and there’s a lot of family drama bogging you down and clogging up the relationships, then release that negativity.

Let go of the baggage. This will harness the metaphysical law that the Law of Attraction is based on and put it to work for you by attracting or drawing toward you the right relationship and the right relationship dynamics.

How would you act if every day you were surrounded by people who loved you? People who were supportive of you? Live life each day as if that’s what you have.

Wealth and the Law of Attraction

What many people want to know when it comes to the Law of Attraction is if it can be used to attract wealth and the answer is yes, it can. The Law of Attraction has a great deal of energy and when you tap into that energy, you end up with exactly what you want.

Of all the universal laws, the Law of Attraction is the one that gives wings to whatever it is that your thoughts dwell on. Whatever it is you think about will grow and reach its potential.

This happens because the Law of Attraction is a universal law that responds to your focus. Focus on health and the Law of Attraction responds. Same thing for wealth. You are the reason behind your life situations and only you can change it.

How much money you’ll have in your life solely relies on what your focus is concerning wealth and how you visualize money. Do you think that some people are destined to have plenty of money and that some people aren’t?

If that’s the way that you think, then you’re wrong. Wealth is available for everyone equally. If you look at the life of someone who has plenty of money, lives in a nice house and takes lavish vacations and think that will never be you, then you’re right, it won’t.

Because what just happened was as soon as you entertained that negative thought, you made it your reality. You tapped into the vibrations of the metaphysical within the Law of Attraction and you sent that attraction spiraling away from you.

If you look at people with plenty of money to live the kind of life they choose to live, you’ll notice that they don’t focus on the money. They expect it to be there. It’s one of the reasons why many wealthy people don’t talk about money.

It simple is in their life. It’s a by-product of the way they think about and visualizes wealth. Money doesn’t mean the same to them in the same amounts that it does for people who don’t have the kind of wealth they’d like to have.

For someone who is wealthy, having $100,000 on hand would seem like spare change while to others not used to having that kind of money, it would seem astronomically huge.

To make the Law of Attraction work for you around wealth, you must change how you view money. Think about what you would consider being a large amount of money.

For some people, that might be $1,000 while for others, that might be $100,000. Once you have your amount in mind, don’t put your focus on the money. Money doesn’t have any power – it’s neither good nor evil and it can’t make you happy or sad.

Only you have the power to do that. So then how do the Law of Attraction and money go hand in hand? It’s what you think about money in the Law of Attraction that will put the law to work for you.

If you want to start bringing more money into your life, then think about the amount and think about it is your normal. Picture whatever amount you’d like to have as being what’s meant for you. Simply accept it as what you should have and expect it to be yours.

If you think about a certain amount of money and then think that it will never happen for you or that it seems like way too much money for you to ever have, then you’ve pushed out a negative vibration into the universe.

The universe doesn’t consider money in any form of amounts. It simply exists. You’re the one that has the power to draw it to you. Start by thinking about an amount you’d like to have. Don’t see it as a one-time occurrence like getting a huge check or winning some sort of lottery. See it as your life – your normal financial setting.

Learn to see what you’re worth in a different light. If you’re working at a job and you’re being underpaid and you know that you’re being underpaid, don’t make the mistake of falling into the mindset that you’re simply fortunate to have a job in this economy. Don’t make the mistake of settling for less wealth than you deserve.


Because even during times when the economy is rotten, people are thriving financially. New businesses are being created and individuals are succeeding because they expect to and they’re positive that they’re going to.

Look around and notice that when some people have a catastrophic event such as a job loss – they decide to create their own job and their own wealth. That’s why you hear so many stories about people who lose their jobs and end up becoming wealthy.

They refuse to give in to the negativity and they don’t focus on the situation. Instead, they focus on and visualize what they want. You can’t make wealth your focus. If you look at people who work simply for the money the career brings in, you’ll notice that those are the people who are unhappy and seem less fulfilled in their lives. Despite making a lot of money, most of them don’t even like their job.

Not all wealth comes in the form of getting more money. Some wealth is found in an inner peace from having a career that satisfies something within you – such as a career where you make a difference in the lives of others.

Some people find that the Law of Attraction works to give them a meaningful career that gives them a lot of joy and peace. They believe in their talents, they’re passionate about their work and have a vision of what they want that career to mean for them and because it’s fulfilled, others notice their lives are happier.

Law of Attraction for Weight Loss

What you think becomes reality. If you think that you’re fat, then you are. If you believe that you will never lose weight, then you won’t.

Your thoughts will bring to you the exact vibration from the universe that you give you. If you send out thoughts of not being able to succeed in losing weight, then you won’t overcome that until you change your thoughts.

Check out the people who have been wildly successful in weight loss even to the point of losing hundreds of pounds. No new information about weight loss suddenly appeared on the market.

What changed was the way the people thought about their weight loss journey. They turned from the negative can’t do it to the positive, “I’ve made up my mind and it’s happening” way of thinking.

The universe responds by affirming that belief.

In weight loss, you will attract what you think and what you think will become the visualization of your weight loss journey. Your visualization will give then determine what your attitude is toward losing weight.

You can’t help it if you were never taught how to eat properly and you gained a lot of weight. You can’t help it if health problems have packed pounds on to your frame. But what you must do is not to focus on what you can’t help. Those are the negatives and those negatives will embed themselves in your life to keep you exactly where you are.

Memorize this: you can’t change what you can’t change, but you can change what you can change. You are the master of how you allow things to affect you – of whether you let things and situations give you a negative viewpoint in life. You have the power to make any change happen.

Don’t visualize yourself as better looking or happier once the weight is off. You must love and accept yourself the way you are right now. Love yourself, accept yourself, and take care of yourself.

How can you use the Law of Attraction to do this?

How do you change what you want to change about your weight? Stop focusing on all the negatives about weight loss. Don’t dwell on what you can’t do such as, “I can’t have that second (or third) helping of pizza,” instead of keeping your thoughts fixed on what you will gain. Stay focused on all the positives associated with weight loss.

Such as, “I’m going to get that new outfit because I am slender enough to fit into it.” Decide that the battle of the bulge has already been won and then treat yourself as if it has. Expect positive results and you’ll get them.

Using the Law of Attraction for Stress Relief

There’s no secret to the negative impact that stress can have on a person’s life. You want to eliminate stress immediately.

Not only is stress bad for your health, but stress can lead to all sorts of negative thoughts, which in turn will attract the negativity back into your life. So, you’ll want to take immediate steps to get rid of the stress in your life.

You might be thinking that you’re stuck in an awful job with the world’s greatest boss and that there’s no way you could possibly think anything positive about it much less have something positive result from it.

But that’s because you don’t realize how the Law of Attraction works to handle stress.

First, whatever it is that’s going on in your life – whatever thing it is that puts knots in your stomach or has you tossing and turning at night – you need to make a list of each of those things.

That’s not because you’re going to stare at the list or dwell on it. Just the opposite. What you’re going to do is to take those negatives and learn how to make them over into a positive.

That doesn’t mean that tomorrow or the next day you’re going to walk into your job and tell your boss exactly what he can do with the job that has you so stressed. What it means is that you’re going to take control of your thoughts and how you see your job and the Law of Attraction is going to change your life.

Once you have that list ready, you must come up with what’s good about the negative situation. For example, a hateful boss will teach you about getting along with unkind people.

A reversal in your financial situation could be turned into a positive by teaching you about being frugal, by taking your focus off of having a materialistic mindset and giving you a mindset of knowing what’s truly important in life. There is ALWAYS something positive no matter what the situation is.

You must remember that you don’t see everything at once. You only get a glimpse of your life in small increments. Your story is not complete, and you don’t know how that negative thing can be exactly what you may need.

Once you have written down something good about each negative thing, change how you see that situation. Put into practice visualizing what it is you’d like to see happen in every negative situation that you listed.

How to Create a Proper Vision Board

Why it’s important to have one: a vision board will help you to see what it is that you want the Law of Attraction to do for you. You can have a board for each area of your life, or you can have a board that focuses on one area at a time. Our brains take visual snapshots and hold on to what we visualize. It’s easier to keep focused on what we can see.

What you’ll need: something to attach the pictures on. Most people use a piece of poster board or a board like you see used in a child’s science fair project. Whatever you prefer is fine.

You’ll also need a way to attach the items onto your vision board. You can use tape, or you can use stick glue. You might also want to get some labels for your vision board.

What many people do when creating their vision board is to take pictures of what they want the Law of Attraction to bring into their lives and attach them to their board. You can do this by going through magazines or printing images offline. Some people also use photographs that they’ve taken themselves.

You can do this and by arranging the pictures, create a beautiful collage of what you want to see happen. This might be pictures of a new home or a new vehicle or the direction you’d like to see your career take.

But what you can also do is to put up certain phrases that help you focus as well as bits of words – your own or something else’s – like quotes that help you to affirm your focus.

The look of your vision board will depend on how much or how little you want to do with your board. You can put a lot of energy into it or just have something simple that helps you to visualize what you want.

When you can see images, it helps you imagine and believe that the image can happen for you. Whatever you place on your vision board needs to be an image or words that stir you, that make your emotions come to light and make you feel happy or passionate or moved.

Some of the categories you might want on your vision board could include wealth, love and relationships, health, career, or material possessions.

You can have areas of your vision board where you write on the labels and affix them to a different picture in one of the categories. For example, you might want to write, “I will live in a house like this” and fix that label onto the image of a home you want to live in.

Make sure that you don’t make your vision board and then tuck it away out of sight. You want to keep it where you can see it daily.

There’s no right or wrong way to make your board. You can place the pictures in any order, and they can even overlap if you want them to. You can use scrapbook supplies to add color and highlights. You can mix pictures with words you’ve cut out of a magazine or printed out.

Don’t limit what you place on your vision board. If you want something out of life, put it up there. While some people list a date when they created their vision board and a date when they saw their visualization become reality, don’t make the mistake of putting an expiration date.

Don’t write, “I want to live in this 4,000 square foot home by this date” because the Law of Attraction doesn’t work that way.

The Wrong Way to Use the Law of Attraction

A big mistake that people make with the Law of Attraction is found in their expectations. They fail to completely understand how the universe works and they expect results from what they want to change in their lives to happen right away.

A mistake is thinking that the Law of Attraction is magic. You must understand that the Law of Attraction is not a genie in a bottle. You don’t change the way you think, focus on what you want, let go of the negativity, and then suddenly everything is exactly what and how you want it to be.

The place you are in life and what’s going on in your life right now is a manifestation of the Law of Attraction that you’ve already lived. In other words, what you have today is part of the cause and effect for the day you already lived.

Another mistake is to focus on what you don’t have. I want a big house because I don’t have a big house. My house is too small, etc. You’re focusing on the negative.

Not visualizing and sticking to the visualizing is the wrong way to use the Law of Attraction. The universe doesn’t work on your timetable – and self-doubt and impatience are a sign that you have some wrong beliefs about the way the universe works.

Make sure that what you believe lines up with what you want. If you want something, you can have it through the Law of Attraction but if you want it and don’t believe it will happen, then it won’t.

Thinking that you can treat the Law of Attraction like a get rich scheme is the wrong way to use the Law of Attraction and the universe will not respond to a focus or belief that stems from anything that’s negative.

The wrong way to use the Law of Attraction is to think that all you must do is believe and then not do anything else. You must focus on what you want. You must visualize it as if it’s already come to pass and know it’s going to happen.

Allowing the Law of Attraction to Evolve with Your Life

What happens when you use the Law of Attraction to reach your goals?

Or what happens when you set a goal (say you wanted a college degree) but then changed your mind? What happens then? Is that it? You’re done with the Law of Attraction?

No, the Law of Attraction remains in place even when you’ve achieved what you’ve visualized. What you need to do once you reach what you’ve visualized is to set a new goal, see a new visualization. You want to do this to keep the Law of Attraction at work in your life.

What happens if you don’t allow the Law of Attraction to evolve is that what you intend for your life begins to diminish.

When that happens, you become affected by self-doubts. You can begin to lose your inspiration and passion for the direction that you want your life to move in and for what you’d like to see happen in your life.

Remember that what you’re doing today, even though you may have reached your goals, will affect your tomorrow's because that’s how the Law of Attraction works.

37 of My Favorite Inspirational, Motivation Quotes on the Law of Attraction

Ask for what you want and be prepared to get it. — Maya Angelou

Beware of what you set your heart upon…for it shall surely be yours. – Ralph Waldo Emerson

Everyone visualizes whether he knows it or not. Visualizing is the great secret of success. – Genevieve Berhrend

Everything is energy and that’s all there is to it. Match the frequency of the reality you want and you cannot help but get that reality. It can be no other way. This is not philosophy. This is physics. – Albert Einstein

Everything you want is out there waiting for you to ask. Everything you want also wants you. But you have to take action to get it. – Jack Canfield

Life is not a problem to be solved but a reality to be experienced. – Soren Kierkegaard

Man is made by his belief. As he believes, so he is. – Johann Wolfgang von Goethe

Man, alone, has the power to transform his thoughts into physical reality; man, alone, can dream and make his dreams come true. – Napoleon Hill

Minds are like flowers, they only open when the time is right. ― Stephen Richards

Most of the shadows of this life are caused by standing in one’s own sunshine. – Ralph Waldo Emerson

Most people are thinking about what they don’t want, and they’re wondering why it shows up over and over again. – John Assaraf

Set your mind on a definite goal and observe how quickly the world stands aside to let you pass. – Napoleon Hill

“Some say if you want success surround yourself with successful people. I say if you want true and lasting success surround yourself with people of integrity.” ― Charles F. Glassman”

The ancestor of every action is … thought. – Ralph Waldo Emerson

The idea is the first currency of the Universe, so pay attention to the ideas that are in harmony with your vision. – Mary Morrissey

The law of attraction states that whatever you focus on, think about, read about, and talk about intensely, you’re going to attract more of into your life. – Jack Canfield

The mind has a powerful way of attracting things that are in harmony with it, good and bad. ― Idowu Koyenikan

The only person you are destined to become is… the person you decide to be. – Ralph Waldo Emerson

The only time you fail is when you fall down and stay down. ― Stephen Richards

The vast majority of people are born, grow up, struggle, and go through life in misery and failure, not realizing that it would be just as easy to switch over and get exactly what they want out of life, not recognizing that the mind attracts the thing it dwells upon. – Napoleon Hill

There are no limitations to the mind except those we acknowledge. Both poverty and riches are the offspring of thought! – Napoleon Hill

Though we travel the world over to find the beautiful, we must carry it within us, or we find it not. – Ralph Waldo Emerson

Thoughts become things. If you see it in your mind, you will hold it in your hand. – Bob Proctor

To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment. – Ralph Waldo Emerson

To different minds, the same world is a hell and a heaven. – Ralph Waldo Emerson

To live your greatest life, you must first become a leader within yourself. Take charge of your life, begin attracting and manifesting all that you desire in life. – Sonia Ricotti

Very little is needed to make a happy life; it is all within yourself, in your way of thinking. – Marcus Aurelius

We often become what we believe ourselves to be. If I believe I cannot do something, it makes me incapable of doing it. When I believe I can, I acquire the ability to do it, even if I didn’t have it in the beginning. – Gandhi

What you feel about another person, what you think or say about another person, what you do to another person – you do to you. Give judgment and criticism and you give it to yourself. Give love and appreciation to another person or anything, and you give it to yourself. ― Rhonda Byrne

What you think you become. What you feel you attract. What you imagine you create. – Buddha

Whatever you hold in your mind on a consistent basis is exactly what you will experience in your life. – Tony Robbins

When you are inspired by some great purpose, some extraordinary project, all your thoughts break their bonds. – Patanjali

When you are joyful, when you say yes to life and have fun and project positivity all around you, you become a sun in the center of every constellation, and people want to be near you. ― Shannon L. Alder

Whether you think you can or think you can’t, either way you are right. – Henry Ford

You are the master of your destiny. You can influence, direct and control your own environment. You can make your life what you want it to be. – Napoleon Hill

You create your thoughts, your thoughts create your intentions and your intentions create your reality. – Wayne Dyer

Your whole life is a manifestation of the thoughts that go on in your head. – Lisa Nichols

How Meditation Can Help You to Get Rid of Anxiety

How Meditation Can Help You to Get Rid of Anxiety

Meditation and mindfulness have gained their momentum in the last years, even though it has been practiced since 1500 BCE. It is an old practice that was firstly adopted by the Asian culture, beginning to spread on the globe in the 19th century.

More and more people are aware of the positive effects of meditation. There are many forms, including mindfulness, transcendental, or guided meditation. It helps you train your attention and focus it on more positive things, while also helping you to accept yourself as who you are.

Meditation is helpful, especially during these confusing and hard times we are living.

Anxiety, worries, sadness, and fear are normal emotions every one of us is experiencing in specific situations. They are normal, even though many people try to avoid them by repressing them.

The word “negative” triggers a reaction in our brain; adds up the society's constraints and demands and the situation is worse.

Nowadays, anxiety disorders are more and more common, and many people are experiencing high levels of them, which interfere with their lifestyle and mental health. Anxiety disorders can turn out to be difficult to overcome, and sometimes professional help is needed.

The Symptoms of Anxiety

If you are experiencing anxiety in stressful situations, such as public speaking, you need to know that this is normal. Negative emotions are part of our everyday lives and repressing them might do worse than good.

Anxiety is good for us as it helps us anticipate future events and prevent them. It sometimes can be a warning signal and since antiquity, anxiety helped our ancestors survive. In healthy intensities, anxiety can be good. But which is the point when it becomes toxic?

Anxiety can become chronic and it can seriously affect your lifestyle and relationships. Anxiety disorders are a group of mental disorders that include panic disorder, social anxiety, or generalized anxiety disorder.

They can have many effects, both on your physical and mental health. Among the physical symptoms of anxiety are muscle tension, sweaty hands, shortness of breath, palpitation, and upset stomach. Anxiety’s effects on your mind can make you constantly worried, experience fear and confusion, poor memory, be unable to relax, and have difficulties concentrating.

All these symptoms make people with anxiety uncomfortable and helpless, not being able to fully enjoy life. The sources of anxiety are your thoughts and past experiences. Your brain has learned something from your past and it triggers your anxious thoughts whenever it notices cues in the environment you should pay attention to.

Getting rid of anxiety comes with challenges and hardships to overcome. But the most important thing is that you should start working on your thought patterns and unhealthy cognitive schema that drive your anxious behavior.

Getting professional help and starting the therapy is recommended, especially if you feel hopeless and helpless. Meditation is another technique you can practice reducing your anxiety level. It works better in combination with therapy and it has many positive effects.

So, how can meditation help you get rid of anxiety?

It Quiets Your Brain

Anxious brains are continually active, as they are on a constant alert to notice cues from the environment that can negatively affect you. Your brain directs your attention to specific triggers in the environment or specific moments or situations. Thus, a chain reaction starts, and you end up sweating, with an upset stomach and shortness of breath.

Meditation can help you quiet your overactive brain. It helps you relax and find your inner peace while silencing your anxiety. Meditation is a technique that helps you focus on your bodily sensations and thoughts, without interfering with them.

It helps you let go of your past, even if it’s just for a few moments in the beginning, and it helps you focus on the present. It directs your attention towards a better stimulus, a more positive and peaceful one.

Meditation Helps You Relax

Anxiety is characterized by an inability to relax, and this is because you are in a constant state of worry. You focus on the past and the future, but never on the present. You forget to take care of your body and mind as you constantly focus on “what if” questions or ruminate about past events.

Meditation helps you focus on your body. It helps you notice its weight, its temperature, and shape. Besides, all forms of meditation involve breathing techniques that are known to be anxiety relievers. While you meditate, you enter another realm: the realm of relaxation and calm.

pot is good to relax with

Meditation Teaches You How to Breathe

One of the mistakes people do involuntarily is hyperventilating. When we are scared, stressed, or anxious, we begin to breathe faster and faster and this is a trigger for our brain. It thinks we are in danger, so it releases hormones that should help us face it.

The thing is people with anxiety are hyperventilating even though there is no immediate danger because this is what anxiety causes. Meditation is, in one way or another, a technique that focuses on breathing. Studies have shown that deep breathing can alleviate anxiety and promote positive emotions.

Deep breathing techniques also help you improve your focus power, decrease emotional reactivity and mind wandering. Exactly what someone with anxiety needs to combat its effects.

Meditation Helps You Be Less Judgmental

We all know that our greatest critics are ourselves. Even though this can have positive effects, as noticing and repairing mistakes, improving our skills and abilities, it can lead to a more anxious state of mind.

Anxiety makes you focus excessively on your past mistakes. It makes you make up future scenarios in your mind, preventing you from living and enjoying life at its fullest. Being too judgmental makes you embark on a journey of negativity and negative emotions and experiences.

Meditation is the best solution to this. Of course, you also need to work on your cognitive patterns, as thoughts are the sources of our habits and behaviors. However, meditation is a step you need to take and a great technique that can lower your judgment level. Meditation promotes self-acceptance.

It helps you focus on the present and understand that your life is made both from good and bad moments. There is no life without problems, so no matter how much you work to avoid them, they will come sooner or later. Meditation helps you change your perspective on your problems. It helps you acquire a state of nonjudgmental acceptance.

Meditation Changes Your Perspective

Think about anxiety as a pair of lenses. You are the one that chooses their color. This pair of lenses are the ones you usually use to get a perspective on your lifestyle, habits, and behaviors. Anxiety can slowly change the color of the lenses, by darkening it with negative thoughts and emotions in unhealthy levels.

We are often caught in our circle of thoughts. Even though we are not fully conscious of them, we have about 70.000 thoughts per day going up in our minds. Quite a lot! We can easily become overwhelmed by them, especially when anxiety directs our attention to certain subjects.

Meditation helps you get a new perspective. It helps you focus on the present and move away from the chatter and noise in your head. It helps you relax and be calmer, thus keeping stress away. And less stress means less anxiety. It helps you be more self-aware of the impact of your thoughts on your behavior. It helps you aim to change them and your perspective along with them.

Finding your flow state - athlete meditation

Meditation Helps You Be More Aware

Meditation helps you become more aware of your thoughts. Many people are aware of their thoughts, but not fully. They try to change their anxious thoughts without listening and understanding. And to get rid of anxiety, you firstly need to understand your core.

Imagine that you have many monkeys in your head, each of them being responsible with a set of thoughts. There are so many thoughts going up in our heads! However, when you have anxiety, you listen to only one of them: the loudest one.

The loudest one doesn’t necessarily mean that it’s the best option, but you hardly attempt to change this. Meditation is the solution. It helps you focus on your thoughts, on your reasons, on yourself and core. It helps you listen to your monkeys, understand them, and become more familiar with their bright and dark sides.

Meditation helps you be fully aware of your thoughts. It helps you understand them and learn about their triggers. Only when you fully understand your thoughts and yourself, you can change who you are.


Anxiety is a common mental disorder in our nowadays society. Besides therapy, there are more solutions to this problem. Meditation is one of them and it can help you understand your thoughts better, change your perspective, and get a fresher one. It can help you relax and be less judgmental, silencing your anxiety.

Author Bio:

Tobias Foster is a journalist and editor with more than 5 years' work experience at assignment help UK. Psychology, communication, and meditation are his passion, and he has a wealth of knowledge in that field. He is a master of his craft.


Discover the Power of Conscious Breathing to Transform Your Life

Discover the Power of Conscious Breathing to Transform Your Life

Conscious breathing is an important method for maintaining your well-being.

Luckily, anyone can learn the technique and use it on a regular basis to strengthen both mental and physical health. It’s easy!

Conscious Breathing in 4 East to Follow Steps

Discover more about this powerful health strategy:

1. What is conscious breathing?

Conscious breathing is becoming aware of the way you take in oxygen and release carbon dioxide from your body.

It’s just paying attention to your breathing.

  • It’s possible to use this technique during your normal activities.
  • There are different types of conscious breathing methods, but they all have similar aspects.

2. Enjoy these mental benefits of conscious breathing:

Conscious breathing can decrease stress and give you inner peace.

  • It can help you focus during difficult moments.
  • It can reduce fear, worry, and anxiety. It can help you deal with daily conflicts and issues.
  • Conscious breathing can help your mind by giving it enough oxygen to focus and strengthen your concentration. It can have a positive impact on memory and test results such as exams in school.

3. See its impact on your body.

Conscious breathing makes a positive impact on your overall health:

  • Practicing conscious breathing on a regular basis can strengthen lung function and reduce asthma. It may not be able to reverse all damage or issues, but it can make a difference.
  • Conscious breathing can also positively affect the cardiovascular system. Your body needs a constant flow of oxygen to function properly. By getting more oxygen, circulation, and blood flow improves.
  • Conscious breathing forces you to breathe through your nose. Breathing through the nose is healthier. It can make your mouth less dry. A dry mouth can cause tooth decay and affect the overall health of the tongue.
  • You might even reduce or eliminate snoring because, when you snore, you’re breathing through your open mouth. Even your relationships may improve with a decrease in snoring!
  • Conscious breathing can enhance your sleep and give you energy.
  • Conscious breathing can also affect your weight. Deep breathing can reduce snoring, which can affect hunger hormones. When you snore, you don’t get enough rest, so the hunger hormones increase and cause weight gain.

4. How to practice conscious breathing.

Conscious breathing requires you to focus on how you breathe.

It makes you think about the process and regulate it. Conscious breathing forces you to live in the moment and enjoy it.

  • You can become more aware of the process by putting your hand on your stomach. Relax and breathe in deeply through your nose. As you breathe in, your abdomen will rise. Then, pause and exhale gently. You can feel your abdomen go back down as you exhale.
  • You can even practice conscious breathing using various rhythms and patterns.
  • Try conscious breathing in a quiet room or area. Avoid interruptions from phones or other devices.
  • Combining meditation with conscious breathing makes the technique even more effective.

Conscious breathing is a teachable process that is easy to learn. It can have a positive influence on many aspects of your life.

Top 10 Ways the Practice of Breathwork Can Improve Your Health

Top 10 Ways the Practice of Breathwork Can Improve Your Health

“Take a deep breath” is perhaps the most common advice that people give to a person panicking for a certain reason. And surprisingly, the advice of controlled breathing helps the person get back to his/her calmer self, almost every time.

Now imagine what would happen if you practice such breathing techniques on a regular basis. This is where you may come across the term breathwork.

Breathwork is an umbrella term for different types of breathing exercises and techniques. During breathwork, you consciously change your breathing pattern.

For thousands of years, people have used different techniques of breathing to improve their mental, physical, and spiritual well-being. You’ll be glad to know that some popular celebrities also practice breathwork for better health.

The Benefits of Breathwork

1. Reduces anxiety and stress

When people are stressed, they are likely to take rapid and shallow breaths. This kind of breathing causes an upset in the levels of oxygen and carbon dioxide in the body, which leads to increased heart rate, muscle tension, dizziness, and other physical sensations.

With breathwork, you can make yourself take long deep breaths and counter the effects of anxiety and stress with practice. It is recommended to practice long and deep breaths from your abdomen. It helps you feel less anxious and stressed.

Are you familiar with HeartMath?

Experience a magnificent intelligence you have that is intuitive gives rise to regenerative emotional qualities, and provides the self-security needed to live a more rewarding life with less stress.

Over 25 years of HeartMath research with over 300 peer-reviewed or independent studies underpin the effectiveness of the HeartMath approach. Our research partners have included Stanford, UCLA, Duke, Mayo, the VA, NASA, Hewlett-Packard, Motorola, Boeing, and many more.

Studies conducted with over 11,500* people have shown improvements in mental & emotional well-being in just 6-9 weeks using HeartMath training and technology. A few benefits include:

  • 24% improvement in the ability to focus
  • 30% improvement in sleep
  • 38% improvement in calmness
  • 46% drop in anxiety
  • 48% drop in fatigue
  • 56% drop in depression

They have a wonderful website explaining the HeartMath protocol and how you can start tapping into this amazing approach to wellbeing.

2. Improves your stamina

Breathwork boosts the oxygen capacity in the person’s blood, leading to an overall improvement of energy levels. The amount of oxygen inhaled through breathing has a direct impact on the amount of energy released into our cells.
The body can further use the extra energy generated due to breathwork to boost immunity. It also offers you the ability to push your limits while doing a physical workout as the body is now flooding with oxygen. So, make it a habit to practice breathwork for better stamina and immunity.

3. Increases self-awareness

If you practice breathing through the mouth, it can create an experience of deep presence and self-awareness. This practice gives you the space to go within, where you feel like the time has stopped. In a state like this, the brainwaves get the chance to slow down and enter a dreamlike state of being.

This is often linked with mindfulness, which is the state of being present in the present moment, aware of your surroundings. It further improves your concentration and helps you focus on the tasks at hand without being distracted by the surroundings. In other words, the breathwork helps you to be aware of your present circumstances.

4. Improves sleep quality

There are several factors that affect our sleep quality. While our lifestyle choices and eating habits have a certain impact on our sleep, it is our mental health that is directly linked with the quality of sleep. As you may have guessed, with breathwork, you can improve your sleep quality as well.

The deep breathing that people practice in breathwork helps to calm the nervous system in individuals. It can further help reduce the effects of stimulants (caffeine or sugar) and calm the stress, allowing the individual to get better sleep at night. Also, having a quieter mind due to breathwork practices allows us to fall asleep faster and get deep sleep.

Become a Yoga Alliance Certified Breath Work coach online

25 Hour Breath Coach Training – Become a Certified Breath Coach – Online!

I’m sharing this opportunity with you to harness the power of breathing, support your health & wellbeing, and become a breath coach with Lucy Foster-Perkins and Rachel Fearnley.


  • Discover and experience the fundamental breathing techniques and experiences
  • Become a Yoga Alliance certified breathwork coach
  • Learn how you can start making money by coaching others straight after the course
  • Create stronger ownership to you over your physical and mental health
  • Have greater control over your financial income and impact on your community

This course, certified by Yoga Alliance, is open until the end of July!

You can take 2 weeks to complete it, or longer if you like.

Become a Yoga Alliance Certified Breathwork coach - teacher training

Rachel and Lucy are also offering weekly live group Q&A sessions until the end of July to support you through the course and into coaching when you’ve finished!

If you'd like to learn more, check out the following for more details

5. Helps overcome fear

Fear, trauma, and bottled-up negative emotions can take a toll on your physical health as well as mental well-being. Therapies can help in identifying the fears and traumas, but they don't always show you the way to dislodge them from the body. These fears can keep you from living your life to the fullest.

Breathwork can be quite effective in unraveling the fear and traumas, limiting your beliefs and negative emotions. Each time you breathe in, channel the breath to a position where you feel tension or fear. Imagine the oxygen going to the spot and dissolving tension or fear. And when you breathe out, imagine the fear being exhaled.

6. Reduces chronic pain

If you experience chronic pain, you may have tried different things to distance yourself from the pain. With such an activity, you are also keeping your body from healing it. Breathwork helps reconnect our body, allowing you to jumpstart the healing process. Moreover, taking deep breaths allows your body to release endorphins, which reduces sensitivity to pain.

Also, the practice of deep breathing helps manage pain by allowing your body to change the acidity level in it, making it more alkaline. Breathwork also helps reduce the level of Cortisol, which is the stress hormone, reducing the effect of pain. Furthermore, deep breaths that are taken from the abdomen help relax the muscles, allowing you to feel certain relief from the pain.

7. Improves digestion

Breathwork helps stimulate and increase blood flow throughout the digestive tract, improving intestinal activity. Breathwork also allows your body to reduce the uncomfortable symptoms of gas and bloating. Moreover, the practice of deep breaths reduces stress, causing a fall in the level of Cortisol – further leading to less gut inflammation.

Also, when you practice breathwork, it helps you manage your stress and anxiety levels, allowing you to boost your mood. It a situation like this, you are likely to make better food choices. So, in a way, you keep yourself from overeating and having wrong foods, saving yourself from digestion issues.

8. Triggers spiritual awakening

Breathwork creates a greater space for self-exploration and spiritual awakening, establishing a deeper connection to yourself and the universe.

Breathwork can help you have psychedelic experiences and allows you to connect to your spirit in a safe and legal way. In other words, it helps you establish a deep sense of oneness, with a deep sense of safety and surrender.

It is also believed that the practice of breathwork also affects the way our conscious and sub-conscious minds interact, allowing you to understand everything in new and deeper ways. It can help you provide greater insights and give you better access to present movements from which you can create a new reality.

9. Helps detoxification

Deep breathing can also help detoxify your body. This can further boost your lung efficiency and heart health. More than 50% of the toxin your body stores are supposed to be exhaled through breathing. As you may realize, carbon dioxide is one of the main toxins present in our body. With rhythmic breathing practices, you can not only get rid of the toxins but also boosts your lymphatic system.

Breathwork helps your body to take in more oxygen-rich blood in the cells. And with more oxygen capacity, your physical workout routine can be improved, which further supports expelling toxins from the body. Also, deep breathing boosts blood circulation is another way to eliminate and detoxify.

10. Boosts self-love

Most of us find it difficult to love ourselves. And in the time of social media, where people have unrealistic standards for being happy and beautiful, it can be difficult for people to love themselves. However, breathwork allows us to seamlessly shift out of our mind and intellect into our body as we switch our breathing from nostrils to breathing from mouth.

There is no way to quantify self-love. However, with breathwork practices, you can emerge fully in the experience. This allows you to establish a deeper connection with yourself. And by fostering a deeper relationship with yourself, you can begin to get closer to the goal of loving yourself. As it appears, self-love is one of the most valuable things that help you live your life to the fullest.


There is no doubt that breathwork can have a ton of benefits on our mental, physical, and spiritual well-being. But you need to practice it properly, or you may find it difficult to get the desired results. So, it is always better to start such practices under the supervision of a qualified and skilled trainer, who can guide you in performing the exercise in the right manner.

Author bio:

Oliala Lee is a Biology teacher at a high school in the United States. Se is also associated with MyAssignmenthelp as an expert. She offers assignment help to students on request. She also takes an interest in yoga, meditation, and personal fitness.


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