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We all know that habits are powerful and can shape our lives for better or worse. But how do we choose the right habits that can benefit our mind and body in the long run? In this post, I will share with you 5 important habits that you can start developing today to improve your health, happiness, and performance. These habits are:
- Yoga Nidra
- Listening binaural beats
- Cold exposure
- Visual focusing
- Journaling
Let’s take a closer look at each of these habits and how they can help you.
1. Yoga Nidra
Yoga Nidra, also known as Non-Sleep Deep Rest, is a form of guided meditation that induces a state of deep relaxation and awareness. It is also known as yogic sleep or conscious sleep, because it allows you to access the subconscious and unconscious levels of your mind while remaining awake and alert.
Yoga Nidra can help you:
- Reduce stress and anxiety by calming your nervous system and releasing tension
- Improve sleep quality and quantity by regulating your circadian rhythm and enhancing your melatonin production
- Heal physical and emotional wounds by activating your body’s natural healing mechanisms and resolving inner conflicts
- Enhance creativity and intuition by tapping into your right brain and accessing your inner wisdom
- Achieve your goals and dreams by planting positive affirmations and visualizations in your mind
To practice yoga nidra, you need a comfortable place to lie down, a blanket to keep you warm, and an audio recording of a yoga nidra script. You can find many free or paid Yoga Nidra recordings online or on apps. The duration of a yoga nidra session can vary from 10 minutes to an hour or more, depending on your preference and availability.
2. Listening to binaural beats
Binaural beats are a type of sound therapy that involves listening to two tones with slightly different frequencies at the same time. Your brain interprets the two tones as a beat at the difference of the frequencies. This is called a binaural beat.
Binaural beats can help you:
- Alter your brain waves and mental state by entraining your brain to match the frequency of the beat
- Reduce stress and anxiety by stimulating your alpha brain waves, which are associated with relaxation and positivity
- Improve focus and productivity by stimulating your beta brain waves, which are associated with concentration and alertness
- Enhance creativity and curiosity by stimulating your theta brain waves, which are associated with REM sleep, meditation, and imagination
- Increase gratitude and happiness by stimulating your gamma brain waves, which are associated with higher consciousness and compassion
To listen to binaural beats, you need a pair of headphones or earbuds and an audio source of binaural beats. You can find many free or paid binaural beats online or on apps. The frequency of the binaural beat determines the effect it has on your brain. For example, a 4 Hz binaural beat corresponds to theta brain waves, while a 14 Hz binaural beat corresponds to beta brain waves.
3. Cold exposure
Cold exposure is a technique in which you voluntarily expose yourself to temperatures below your comfort level. This voluntary deviation from your body’s ideal temperature causes reactions in your body to maintain the internal temperature; some of these reactions are increased metabolic rate to produce heat, which results in weight loss.
Cold exposure can help you:
- Boost your immune system by increasing your white blood cells and anti-inflammatory cytokines
- Improve your mood and energy by releasing endorphins and norepinephrine
- Enhance your resilience and willpower by challenging yourself and overcoming discomfort
- Optimize your performance and recovery by improving your blood circulation and oxygen delivery
- Activate your brown fat cells by stimulating thermogenesis
To practice cold exposure, you can start with simple methods such as taking cold showers, drinking cold water, or wearing less clothing in cold environments. You can gradually increase the intensity and duration of your cold exposure as you get used to it. You can also try more advanced methods such as ice baths, cryotherapy, or winter swimming.
4. Visual focusing
Visual focusing is a technique that involves shifting your attention between different modes: sensing within, focusing, and defocusing. By doing this, you can train your brain to switch between different levels of alertness and awareness and to balance your sympathetic and parasympathetic nervous systems.
Visual focusing can help you:
- Reduce stress and anxiety by calming your nervous system and releasing tension
- Improve focus and productivity by sharpening your concentration and reducing distractions
- Enhance creativity and curiosity by stimulating your visual cortex and generating mental images
- Increase gratitude and happiness by appreciating your surroundings and seeing the big picture
- Develop mindfulness and awareness by being present in the moment
To practice visual focusing, you need a comfortable position, a quiet environment, and a few minutes of your time. Here are the steps to follow:
- Sense within: Breathe in and close your eyes. Bring your attention to a point inside your body or head, such as your heart, your stomach, or your third eye. Feel the sensations that arise from that point, without judging or analyzing them.
- Focus: Breathe out and open your eyes. Focus your gaze on a single point close by on the surface of your body, such as your hand, your foot, or your nose. Notice the details of that point, such as its shape, color, texture, or movement.
- Defocus: Breathe in and relax your eyes. Take in everything in your field of vision at once, without fixating on any particular object or area. See the whole picture as a unified whole, without labelling or categorizing it.
Repeat these three steps as long as you want, at least for 3 minutes for maximum effects. You can connect each step to one breath, a breath cycle, or several breath cycles – whichever you prefer.
5. Journaling
Journaling is a technique that involves writing down your thoughts, feelings, and experiences on a regular basis. It is also known as expressive writing, reflective writing, or diary writing.
Journaling can help you:
- Reduce stress and anxiety by venting out negative emotions and processing traumatic events
- Improve mood and self-esteem by expressing positive emotions and acknowledging achievements
- Enhance creativity and insight by exploring new ideas and discovering patterns
- Increase gratitude and happiness by listing things you are thankful for and celebrating successes
- Achieve goals and dreams by setting intentions and tracking progress
To practice journaling, you need a notebook, a pen, and some time for yourself. You can journal whenever you want, but it may be helpful to do it at the same time every day, such as in the morning or before bed. You can journal about anything that comes to mind, but it may be helpful to use some prompts or questions to guide you. For example,
- What did I do today?
- How do I feel right now?
- What am I grateful for?
- What did I learn today?
- What do I want to achieve tomorrow?
Conclusion
These are just some of the habits that you can develop for your mind and body. By practising these habits regularly, you can improve your health, happiness, and performance in various aspects of life. You can also discover more about yourself, your potential, and your purpose. So go ahead and try them out, and see what wonders they can do for you!