The 9 SCIENCE BASED Ways To Heal Your Mind & Keep It HEALTHY! | Lewis Howes

Breathing

Breathing techniques offer powerful tools for managing stress and enhancing focus. Lewis Howes emphasizes the importance of mastering our breath, highlighting methods like the physiological sigh, which involves a double inhale followed by a prolonged exhale to reduce anxiety 1. This technique, as demonstrated by Andrew Huberman, helps lower carbon dioxide levels in the blood, promoting calmness 1. Another method involves adjusting the length of inhales and exhales to control heart rate and alertness, with longer inhales increasing alertness and longer exhales promoting relaxation 2.

Longer or more vigorous inhales will speed up your heart rate and make you more alert. Longer or more vigorous exhales will slow down your heart rate and make you less alert.

--- Andrew Huberman

These breathing practices are accessible strategies for emotional regulation and mental clarity.

   

Self-Talk

Effective self-talk strategies can significantly impact mental health. Ethan Kross explains the concept of coaching oneself using one's name, which helps shift perspective and reduce negative self-talk 3. This technique, known as distant self-talk, allows individuals to advise themselves as they would a friend, promoting a broader perspective and reducing rumination 4. Lewis Howes highlights the importance of monitoring self-talk, as negative thoughts can lead to poor mental and physical health outcomes 5.

A thought doesn't become destructive until it becomes chronic.

--- Ethan Kross

By adopting positive self-talk and distancing techniques, individuals can foster a healthier mindset and improve their overall well-being.

   

Therapy

Therapy plays a crucial role in maintaining mental health and personal growth. Lewis Howes shares his positive experiences with therapy, emphasizing its value in emotional regulation and mental clarity 6. He notes that therapy is not just for those in crisis but is a tool for everyone to explore their strengths and challenges 7. The accessibility of therapy has improved, with platforms like BetterHelp making it more affordable and reducing stigma 6.

Therapy is not necessarily about fixing something that is broken. Instead, I like to think of it as an opportunity to learn about our strengths.

--- Unknown

Engaging in therapy can lead to better mental health outcomes and a deeper understanding of oneself.