Life gets busy. Has How to Do the Work been gathering dust on your bookshelf? Instead, pick up the key ideas now.
About Nicole LePera
Manifest How To
LePera explains that you have to manifest your “how to” before you can start learning how to improve your mental health. She describes manifestation as the process of actively bringing the things you want into your life. This process involves shifting from a passive receiver mindset to an active creator mindset. You will be able to manifest effectively after learning about LePera’s ten tips for manifesting how to, which are:
- Know with absolute certainty what you want – People tend to have a better understanding of what they don’t want rather than what they do want. LePera encourages readers to write out what they want and provide as much detail as possible. The clearer you are on what you want, the more likely you are to receive it.
- Directly ask to receive what you want – Manifesting puts intention and energy behind causal desires. So, avoid passively thinking about what you want. Actively and intentionally ask for exactly what you want. This might be asking other people, but this can also be writing this want down in a journal.
- Visualize your future self – Imagination is a very natural process. That said, most of us haven’t practiced it since childhood. Visualization relies on our imagination and sends the same signals to our brain as the physical reality. For example, imagine sucking a lemon. Within a few seconds, your mouth should be watering. This shows that visualization creates the same response as reality. Try to imagine the future self you hope to be. Close your eyes and visualize what it would be like to be this new person.
- Take action to match desire – After identifying what you want and visualizing having it, the steps will reveal themselves to you. If you are struggling to take action this means you are lacking clarity. LePera recommends starting by creating a morning routine that is intentional. Mastering these rituals creates a solid foundation for manifesting.
- Commit to daily visualization and affirmations – You should start even if you are skeptical. If you commit to daily visualizations and affirmations you will consistently improve. The author provides the example of Bob Bowman, coach to olympic swimmer Michael Phelps. He explains that Phelps would spend two hours a day for months before the olympics visualizing himself winning. He would image every detail right down to how the air will smell and the time that will be in the clock.
- Be present and acknowledge what’s given – When we are not present we passively impact on our lives. Through repetition, our brains can learn to be actively present all the time.
- Feel gratitude – Ideas will be revealed to you throughout the day if you are manifesting. These might only be small ideas but you should be thankful for them. Write down that you are grateful for this gift or say “thank you” out loud. This gratitude will encourage your mind to think of more ideas in the future.
- Tune into intuition – Manifesting requires you to control what voices you take in and return to your inner guidance. It is a bad habit to keep seeking others for guidance. Try to be intentional about making a connection with your intuition.
- Work through resistance – Manifestation is often accompanied by doubt, frustration and confusion. This is why daily meditation is important as it allows you to slowly observe these thoughts. You should learn that you are not a slave to your emotional shifts and see resistance as a fleeting thing.
- Accept that this will change how you view people around you – Being intentional with your words and thoughts will impact on your view of others. You will notice that people mindlessly affirm what they do not want. The result of this can be that you want to spend more time alone. This is natural and requires you to be compassionate and patient with yourself. Use this time of isolation to do things you enjoy but haven’t had the time to do.
How to Do Ego Work
LePera believes ego work is important for everyone but is especially important for those who:
- Feel emotionally depleted
- Feel stuck
- Don’t feel joyful
- Feel ready to let go of black and white thinking
- Find themselves in unfulfilling or toxic relationships
- Find connecting with other people difficult
- Feel their beliefs are rigid and would like to grow
- Feel ready to heal
The author describes ego work as a shift in consciousness. That said, a shift in consciousness requires work. Your ego hates change more than anything else. So, you will experience resistance. Allow this resistance to surface without judgment and remember that resistance offers opportunities to grow.
Why does Ego Work Matter?
Ego work is about returning to your true nature. So far, your lives have been functioning in patterns that you haven’t consciously chosen. They were chosen for you.
Ego work is a a new opportunity to choose.
You are not looking to “kill” the ego, or deny its existence. The ego is your protector and has been a part of your psyche since you were a small child to help you cope. You want to learn to accept your ego as something separate from yourself.
When I talk about this on Instagram, I always get the question “who are we?”.” You are conscious awareness, or attention. You are the awareness who has the ability to view other parts of yourself. This ability is uniquely human. You can think about your thoughts. You can reflect on your actions.
You are softening the ego.
Picture ego as a hyper vigilant guard. This guard is constantly scanning the environment for someone or something attempting to do harm. Anything that conflicts with the ego’s perception of self becomes an ‘enemy.’ You have been over identifying with traits for so long that your ego’s main function is to keep that identity alive.
By doing this work, you give the your guard (ego) a break and allow for new experiences to come into your awareness.
Without a guard you can decide how you feel, what you think, and how you choose to respond rather than having your ego decide that for you.
Confidence is the result of detaching from your ego state.
Step 1: Allow your Ego to Introduce itself
Until this point in your life, you’re mostly unaware of your ego. When you’re unconscious (95% of the time) your ego is running the show. Gone unchecked for most of your adult lives, your ego only gets stronger.
Only through observing can you ego soften.
A softened ego brings a state of inner peace.
The ego does not like to be observed, so step 1 is highly uncomfortable. Getting through this discomfort takes work, so be patient. You can do this first thing when you wake up or before bed it takes under 1 minute.
1. Find a quiet place with no distraction where you feel most comfortable
2. Close your eyes and take one deep breath
3. Repeat this affirmation: “I am safe and I choose a new way to experience myself as separate from my ego”.
Here we are priming the brain to relax into this work. It can be very uncomfortable to view yourself in this new way. You might feel sensations in your body or racing thoughts telling you not to practice the exercise. All of this is totally normal, fear-based resistance from the ego. Seeing your ego is the first step to taking away his power and decision making control.
Step 2: Have a Friendly Encounter
This step is about becoming aware of what you say after the word “I.” This is your ego speak. You’ve been repeating this for many years, so observing what you actually speak about yourself will be surprising.
The most friendly way to meet your ego is when it’s not triggered.
Set an intention to witness your ego with one conversation you have today.
Notice every thing you say after the word “I.”
Here are prompts: Note these once a day.
There is no right or wrong way to do these. You want to let your stream of consciousness flow without editing or analyzing.
1. How often do I speak about myself?
2. What was an adjective I used to describe myself?
3. Did anything in that conversation bring any uncomfortable emotional reaction? Describe it.
Congrats! You just witnessed your ego. Practice is key with this new skill. The repetition will prime new pathways in the brain and allow observation to come more easily with time.
Step 3: Name Your Ego
When we name our ego we take a powerful step in seeing the ego as separate from us. Choose any name that comes to you intuitively.
Now name your ego.
My ego’s name is Jessica. I watch Jessica come and go. Sometimes I don’t see Jessica for a few hours and then she comes around with reckless abandon. Certain things make Jessica extra touchy and that is ok.
By naming your ego, you’ve separated from it. Now you’ll see the ego coming and going. You’ll be surprised just how often it comes and how quickly it goes. This is an observation stage. Practice this stage for at least 2 weeks.
You may have major breakthroughs during this stage.
With time you’ll not only be aware of your ego, you’ll know what situations to expect your ego to be triggered. This expanded awareness allows you to see past the ego and to choose a response more aligned with your authentic self.
Step 4: Meet the Triggered Ego
Do not begin this steps until you have done Step #2 for at least two weeks.
What is a trigger? A trigger is an emotional response not equal to the event.
For example: Your sister says “You look tired” at a family get together. You respond sarcastically: “Of course I look tired I’ve been working 60 hours a week and raising a child. Must be nice to have tons of free time. Don’t worry, next time I’ll be out of a Cosmopolitan magazine.”
What her sister said objectively: “You look tired.”
What the ego heard: “She’s always so rude and condescending to you. It’s because she’s been jealous of you your whole life. Now she think she’s little miss hot shot.”
The ego is a master story teller. It has thousand and thousand of emotional events and experiences logged that you can’t even consciously remember. This story serves to protect you, but it always keeps you tied to your past experiences.
Notice the next time you are triggered. You will know you are triggered when you have a faster heart beat, you feel like yelling/shutting down, or have a feeling you might ‘lose’ it.
Here are the prompts:
1. I felt the emotion of _________ when triggered.
2. I felt the emotion of _________ when ______________________.
3. The event of _________ means ___________________ to me.
Here is an example:
I felt the emotion of anger when triggered.
I felt the emotion of anger when my husband left the dishes in the sink.
The event of leaving the dishes in the sink means that I am not worthy of consideration.
Ok, so now you understand that the objective reality was that dishes were left in the sink. This caused the emotion of anger because of an underlying belief that I am not worthy of consideration.
Here, the ego felt a core emotion (unworthiness.) This was painful, and since you’ve never learned to process emotion, the ego came to project it outwards. Your ego prefers to dump emotions on others, rather than feel a painful emotion within yourself.
Step 5: Appreciate and Accept the Ego
This step takes a lot of practice. This will not come intuitively to you, so you’ll have to repeat it many times before it feels natural.
Here are the prompts:
I appreciate that my ego came to protect me from (emotion felt during trigger)
It is ok for me to experience (new emotion you want to feel)
I no longer have to attach events in my life to meanings of (emotion felt during trigger)
I am (affirm new emotion)
This is how it will look:
I appreciate that my ego came to protect me from unworthiness.
It is OK for me to experience worthiness.
I no longer have to attach events in my life to meanings of unworthiness
4. I am worthy
Step 6 (advanced/optional)
Watch a YouTube video of something that is the polar opposite of your viewpoint. Sit with the emotions it brings up. Allow yourself to listen to the words objectively. See if you can hear beyond your emotional response.
This practice is very transformative.
I know I threw a lot at you. I know that this might feel overwhelming. Or, like it ‘wont work’ or you’re not capable, or you just simply don’t want to. Your ego has been challenged, so you might have some major resistance coming up. Allow yourself to just see the resistance.
This work is difficult. It is life-changing.
Commit to it because you deserve to be free.
HOW TO GET THE MOST OUT OF FUTURE SELF JOURNALING
I’ve been doing active work to create a new version of myself for years now.
I’ve practiced so many different techniques to condition my mind and heal my body. One of the most powerful tools I found in my own life is what I call “future self journaling.” After I saw the shifts it created in my own life, I had to make a version to share with the #selfhealers community.
For the past couple of months I’ve seen thousands of you download and use the journal. I’ve got messages from around the world from people who are experiencing healing, self growth, and manifesting things they’ve always wanted.
It brings me so much happiness to see people benefiting from this powerful tool.
After spending over an hour a day, answering questions about the future self journal, I realized I needed to write a blog post that answered the most commonly asked questions. I want each of you to get the most out of future self journaling, so here it goes.
Why do future self journaling?
It’s magic! I kid.
Future self journaling works because it creates conscious awareness around your behaviors and patterns. For many of us, this exercise is the first (and only time) we’ve done this.
I talk often about the subconscious. Subconscious literally means below awareness. It’s the mental software that was created in our childhood while our brain was in a theta hypnotic state. We needed this mental software to learn how to “be” in our world. As children we had to quickly learn the language, social norms, how to communicate, and what was expected of us from our caregivers. We didn’t get to consciously choose what beliefs and behaviors we wanted to adopt.
They were chosen for us.
By age 7, we became conscious as our brain waves shifted. We continued to operate under this mental software unaware of its existence.
We spend 95% of our time in the subconscious.
Every time we are doing something without being fully present, the subconscious is running. We run on autopilot. Think about your drive to work. Your mind may be thinking about what you’ll do that day at work, or the fight you had with your partner last night. Yet, you’re making all the right turns. You’re breaking at red lights and driving when you see green. The subconscious is at work. When you start paying attention, you’ll see just how often you are in this state.
In order to change our behavior, we have to become conscious to our subconscious behavior.
By being present and aware of our habit loops, we can start to shift them.
Future self journaling a tool that allows you to start becoming conscious. The more you use it, the more your consciousness will expand. It’s in this expanded consciousness state, where you find the ultimate empowerment: choice in response.
How do I begin?
You begin on page 1 titled “Self-Awareness.” This step is only done once for each habit you want to work to change or develop. You use this format to find the behavioral patterns that you want to change. Note: I do get messages from some people who can’t figure out what it is they want to change. This means you need to observe yourself before you can begin. If you don’t know what you want to change start your day with this intention: “Today I will notice behaviors that are holding me back from my highest potential.” Do this for 1-2 weeks. Write down (or enter into the notepad on your phone) the insights as you get them. Then, you can begin Step 1.
Step 1: Self Awareness
I will go through some examples below:
1. What behavior or pattern do I want to change? Focus on ONE.
“I want to stop becoming defensive in my day to day interactions”
2. Write affirmations or statements that will help you achieve this. Let these flow naturally. Do not overthink this:
“I am able to hear other perspectives.” “I am calm” “I create space between my reaction” “I am safe within my body”
3. Write how you will be able to practice these new behaviors in daily life:
“I will practice observing the feelings and thoughts that come up rather than habitually reacting when interacting with my family.”
After you’re finished Step 1, you don’t need to complete again for at least 30 days or until you successfully see change. Then you can start working on a new pattern. You will now go onto Step 2.
Step 2: I will go over examples below:
My daily affirmation:
I am calm and peaceful. I am able to observe and not react
Today I will focus on shifting my pattern of:
Habitually reacting to situations when facing an emotional trigger
I am grateful for:
The opportunity to become a different version of myself. My pets, my family, the ability to create, my favorite hiking trail
The person I am becoming will experience more:
Joy, gratitude, abundance, and ability to live in the present moment
I have an opportunity to be my future self today when I:
Pause and listen rather than react
When I think about who I am becoming I feel:
Confident, fulfilled, proud of my healing
Now that you have some examples, I will answer the most FAQ about future self journaling.
“Do I need to do it every single day?”
Yes. This technique uses neuroplasticity. Our brains are plastic, which means through intentional acts we can change the pathways in our brain. However, it takes consistent repetition to change these pathways. This practice only takes 5-8 minutes a day which makes it easy to complete daily.
“What if I skip a day”
No problem. If you skip a day, this is not an issue. Try to avoid assigning meaning to skipping a day (i.e., “I never finish what I start”, “I’m lazy”). Affirm to yourself that you will start again tomorrow. With each new habit there are times when we will not show up. This is part of the path of learning to trust yourself. Today is one day. Tomorrow is a new opportunity.
“I have major resistance to journaling. I just can’t seem to start. Help”
Resistance (mental chatter) is very normal. We typically have resistance to the things we need to do most for our evolution. The subconscious mind is very powerful, and when we attempt to break up its patterning, there will be a mental temper tantrum. You might feel anxious, scared, or even completely blocked off from doing it. Overcoming this is part of the process. Each time you make the choice to do the practice even though your thoughts may be yelling to do otherwise, you are overcoming your mental resistance.
Don’t focus on it being “perfect” or if you are doing it “right.” If you can only do one question, just do one question. Build up each day. The act of completing a task you’ve committed to will be helpful in your healing.
“You show yourself journaling in the morning. Does that mean it’s the best/right time?”
If you follow me on Instagram, you’ve seen me journaling every single morning. This is the time that works best for me. It’s when I’m in the most creative and relaxed state. This is different for everyone. Some of you might want to do it before bed. Others might like to do it during a lunch break. The time is unimportant. It is the act of completing that is important. You might want to experiment with a few different times to see what works best. There is no “right” time to do future self journaling.
“I am not having any breakthroughs. Does future self journaling work for everyone?”
Future self journaling can work for everyone. It’s the act of becoming consciously aware. However, it’s just a pathway to that awareness. You will start to be more aware of how you’re thinking and behaving. The more you commit to the practice, without judging the experience, the better your results will be. Expectations around a “breakthrough” might actually be blocking your awareness.
“I don’t want to keep the same pattern for 30 days, can I change it?”
You will get the most benefit if you stick to one pattern. It will allow you to focus your full attention on making that one change. You’ll want to try to stick it out for at least the entire 30 days to ensure that you are well on your way to saving this new habit as a new subconscious pattern.
“I’m skeptical about this working”
This is mental resistance and it’s normal. Don’t focus on being skeptical. Focus your awareness on the questions. Answer them with as much clarity as you can. As you go through the process the skeptical resistance will fade.
Is it ok if I type the future self journal?
Yes. But you will get more benefit by writing. Neuroscience shows us that writing connects differently in our brains.
I’m struggling with _______ what should I journal about?
You might come up against mental and emotional blocks during this process. Figuring out this process on your own is an important part of healing. Don’t worry about doing it “perfectly.” Focus on connecting to you own inner voice.
HOW TO BREAK AN EMOTIONAL ADDICTION
We’re taught to feel and accept our emotions, but what about when your emotions actually become an addiction?
This concept is pretty foreign in the system of psychology which is based around the analyzation of emotions.
When I practiced traditional psychotherapy, I began to notice how many of my clients were feeling emotions repetitively. Most of them would subconsciously set up situations where they would experience them even though they were verbally telling me that they wanted to change.
Few people understand the chemical cocktail of human emotion.
Emotions begin with a thought. We have too many thoughts in a day to even count, but most of these thoughts are habitual. We have them day after day, and because we have not created a separation from thoughts, we assign a meaning to those thoughts assuming that they’re true.
It’s the assigned meaning of thoughts that form our emotions. When we feel this emotion, there’s a cellular change in the body. Neurotransmitters are released and the physiology of the body shifts. As our physiology shifts, the neural pathways in the brain fire and wire in response.
Feeling and reacting habitually strengthens neural pathways which will make us subconsciously seek the same emotion. An emotional addiction is when the body becomes dependent on our own chemical responses.
This cycle changes the reward center of the brain.
Even if the emotion makes us miserable, the rush of neurotransmitters are a reward.
Addiction usually means being addicted to an external substance or behavior (like food addition or sex addition) but its also possible to be addicted to our own internal chemical cocktails.
Most people who struggle with any kind of addiction are aware at least on some level of the issues their addiction is causing them. Emotional addiction is different because we’re living and breathing the emotional experience so closely it literally is beyond our scope of awareness.
In order to break emotional addiction you have to become conscious to your own patterns.
Become aware of your “hit” emotion
If a lightbulb has gone off and you realize you have an emotional addiction it will be easy for you to identify your “hit” emotion. If something has stirred inside of you but you can’t quite place which emotion you feel in cycles, some more work will need to be done to identify the “hit” emotion.
Here are some easy steps to start:
1. Observe set an intention to observe your emotions: While this sounds simple, it’s actually very difficult because we rarely observe our emotions before responding to them. You may think you don’t have an emotional addiction because it seems like it’s just part of “you.” Put reminders in your phone and journal this intention. Doing this will help you become conscious to the subconscious. Watch how you feel in daily situations while scrolling Instagram, at work, or when talking with friends. Notice any patterns and note them. These may give you clues to your hit emotion.
2. Ask for input from someone you trust: Through vulnerability we gain insight. If you have someone in your life who you trust and who’s willing to be open and honest with you, ask them if they would give you input. Tell them that you’re doing some personal development work and see if they find you in any particular emotion a lot of the time. Other people can see what we cannot see in ourselves.
3. Commit to a daily 5 minute meditation: For 30 days, commit to doing 5 minutes of meditation no matter what. Watch the feelings and emotions that come up while attempting to observe your thoughts. They will give you valuable feedback on the loops of your thoughts which trigger emotion.
As you can tell, this will take a lot of work and commitment. Emotional addictions take decades to develop and will require you to do ton of self-reflection. After you’ve identified the “hit” emotion you’re ready to move forward.
It’s worth noting that this is not a place to dwell in. When you find out what the emotion is, you will feel a lot of other emotions around this. A lot of shame can come up because you were unaware of your own behavior. Practice compassion and understand that any behavior can be changed with intention. Move forward and have gratitude for this awareness.
Re-wire the brains reward system
1. Focus on nutrition: The brain is a energy demanding organ that is constantly creating new pathways, regenerating cells, and is firing and wiring neurons countless time in a day. The brain is primarily fat and is in constant communication with the gut via the gut-brain axis. Since neurotransmitters like serotonin are primarily made in the gut, food becomes the greatest therapy for a healthy brain. When you’re working on a new habit, it’s important to give the brain proper nutrition to support the process. This means removing processed foods, sugar, gluten, and replacing them with nutrient dense ancestral foods like meats, veggies (especially fermented veggies), kefir, grass fed butter, eggs, and dairy if you tolerate them well.
2. Use affirmations: If you read my Instagram posts, you know that I focus a lot on affirmations as a way to re-program the subconscious. When you know your “hit” emotion you can use affirmations to change the neural pathways of the brain. Commit to doing daily affirmations and be patient. While this can be done, it does take time. Morning is the best time to do them because the mind is in a relaxed state. Before bed is another, so find the time that works best for you. Never attempt to do this in a period of stress. During the day when you feel your emotions rising use this mantra silently each time. As the mind adjusts you’ll see your “hit” emotion coming up less and less.
Lets say your emotional addiction is to anger. Peace is the emotion you want to use to break the cycle of anger. An affirmation for this would be “I am peace. I choose peace. I control my emotions in any given situation, and my baseline emotion is peace.” Deliberately feel peace throughout the body. Imagine how peace feels. This is the most important part. If you can think it and feel it in your body it’s as if it is already true. This is where affirmations gain their power to produce real change.
3. Expect Resistance: The brain is neuroplastic meaning it can create new pathways based on conscious behavior at any time during life. While this is fascinating and gives hope, it’s important to be realistic that it takes a lot of work. The mind always favors familiarity and will protest when you try to change neural connectivity. For this reason, it’s important to take small blocks of time to do this work. If you do too much at once the brain will become fatigued quickly Subconscious re-programming will only work when the brain is in a rested and relaxed state. When you feel overwhelm, take a break. Slowly over time the brain will gain tolerance to these new activities if you do not go into stimulus overload.
Freedom from the chains of emotional addiction will not only create happiness, it also creates bodily health. Allowing your body to rest from these chemical “fixes” will allow its physiological processes of natural healing, or homeostasis, to take place. You will start to see not only emotional benefits but also physical ones as it regains it natural balances.
HOW TO KNOW IF YOUR GUT IS HEALTHY
By now, most people are aware that the gut has an impact on your mood and overall health. There is a sophisticated communication system between the gastrointestinal tract and the brain. The two are able to send messages bi-directionally via the vagus nerve. Studies show that the state of the gut (it’s microbiome) is linked to anxiety, depression, mood disorders, and autoimmune diseases.
So what are some signs your gut is unhealthy?
1. Poor immune system. Getting sick frequently and feeling like it’s taking you a while to recover.
2. Brain fog and forgetfulness. Unfortunately these things are so common in my practice I find my clients don’t take these signs as seriously as they should. If you’re feeling “out of it” or forgetting things more than you used to, your gut needs attention.
3. Chronic diarrhea, gas, or bloating. If you’re getting diarrhea often, it’s a sign that your microbiome is unbalanced or permeable.
4. Autoimmune Disorders. Lupus, Hashimoto’s, and Rheumatoid Arthritis are signs that the gut isn’t functioning properly.
5. Fatigue. Especially fatigue that lasts throughout the day regardless of how much sleep you’ve had.
6. Intense sugar/carb cravings. An imbalance of “bad” bacteria will cause cravings to be amplified. These microbes can’t get enough carbs or sugar.
7. Anxiety, depression, mood disorders. All of these have been linked to gut dysbiosis. [LINK to research]
8. Nutritional Deficiencies. If the gut bacteria is unbalanced or the gut lining is permeated, nutrients cannot be absorbed which will lead to nutrient deficiencies even if you are supplementing.
How to Heal the Gut
It’s worth mentioning before I go into how to heal the gut, that this process takes time. Most people have been eating a bad diet for decades, so it’s important to be patient as the gut heals. You will start noticing positive affects in only a few short weeks, but fully healing the gut can take 3-6 months. It’s important to stay committed.
Pay close attention to how you feel physically and mentally during this time.
Do an Elimination Diet
Elimination diets are powerful tools that allow your body to heal, but they also help you gain information about how food affects you. Constant exposure to foods like refined sugar and gluten can build a tolerance, so you might feel like they don’t have much if any affect on you. An elimination diet helps you get aligned with your body to see how foods affect you. Foods to avoid in an elimination diet include: gluten, corn, dairy, soy, sugar, refined carbohydrates, and processed foods. Removing these foods for a minimum of 30 days is best.
The health of our microbiome is affected by sleep and our sleep affects the health of our microbiome. Our microbiome affects our circadian rhythms or sleep/wake cycle which in turn affects our hormones. Serotonin is a neurotransmitter that’s primarily made in the gut which triggers the production of melatonin which regulates our sleep/wake cycle.
Getting good sleep can help balance our hormones and give our microbiome time to repair damage. Set a bedtime every night that allows you to get 7 hours of sleep. Avoid screens or wear blue light blockers for two hours before bedtime to avoid disruption in melatonin production.
Studies show that chronic stress causes gut to enter a “dysbiotic” or unstable state. Stress also affects our sleep. Some stress is unavoidable and the gut can quickly recover. When stress is chronic, it’s important to address and work to change the stressful issues. Practicing yoga, mindfulness, breath work, and HIIT fitness will help the body to enter a calm state after stress.
Comment below and let others know what you have learned or if you have any other thoughts.
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