Think back to your first kiss. Do you feel your heart beat faster? Or warmth in your chest and belly? Your brain just recreated that experience in your body based on a thought–a mere memory. This is happening within you all the time.

Here are some less pleasant thoughts I hear daily as a body-worker:

“I’m just getting old.”  “My mom has the same problem with her knees.”  “My body is failing me.” “I injured my knee in high school, and my doctor told me I would likely get arthritis in it when I got older.” “I’ve had my back pain for decades.” “I am broken.”

In each of these cases, the client is unconsciously relinquishing his or her sense of agency.  

With each of these thoughts, the underlying belief is, “I am destined to have pain. I am powerless to prevent it.” In some cases, the client is also unknowingly identifying with the pain by calling it “my pain.” But why does this matter?

It matters because our thoughts shape the world around us.  

The Physiology of Negative Thinking

We know that our thoughts have a tremendous impact on how we see the world. What many do not realize, however, is that your thoughts can actually have a physical impact on your body.

Your thoughts have the power to release a cascade of chemicals (hormones, neurotransmitters, and neuropeptides), which can alter your physical state. (1)

This is evidenced most clearly in the placebo effect. In dozens of cases, researchers have seen that if a person believes that a drug or treatment will benefit them, they often get better. Conversely, if they think a treatment will harm them, they get worse.  

Actual physiological alterations can occur as a result of taking a placebo, including changes in blood pressure, heart rate, cortisol levels, growth hormones, etc. (2, 9).  

Studies have discovered that even verbally suggesting that a treatment will increase pain, can cause cortisol levels to rise. (9)  

This power of suggestion even has the capacity to change how the human body reacts to food. “In one study, participants who drank a milkshake labeled as ‘indulgent’ showed reduced levels of the pro-hunger hormone ghrelin compared with those who drank an identical milkshake labeled as ‘sensible.’ (9) 

Maybe the lesson here is to tell yourself that pizza is a powerful antioxidant!

What You Think Your Brain Makes Real

The HeartMath Research Center has also been diving into the power of thoughts (and the feelings they create) on the state of the heart. Their research has clearly shown that emotions affect the heart. Negative emotions cause the heart rhythm to become erratic and disorganized; whereas, positive emotions cause the heart to become more coherent.(8)

Flashback to that first kiss again, and notice how your heart reacts.

Negative emotions can lead to the heart rate becoming erratic and disorganized

All this is to say, what you think, your brain makes real. It’s like we are living in a Matrix created by our own thoughts.  

This concept of brain-body connection, that our thoughts create physical changes in our bodies, is one of the main tenets of the biopsychosocial model of pain which states that pain is multi-dimensional. 

While pain may be experienced as a result of tissue damage (e.g. a herniated disk or a torn muscle), a person’s experience of pain is also influenced by social and psychological factors like beliefs, emotions, lifestyle/health/social factors, physical habits, and coping strategies. (3, 4) 

How to Use Thoughts To Support Healing

So, how can you use this concept to improve your health? The first step is to become aware of the undercurrent of thoughts running through your mind. 

Observe your thoughts with compassion and curiosity. Watch them rise up, allow them to be, and examine them. Note that the thought is just a thought. It’s not a fact. Tune in to how the thought feels in your body. 

As you begin to become more aware of your thoughts and the impact they have on your body, you can start to try on new thoughts.

The practice below will guide you through a “thought ladder” where you move from a thought that’s no longer getting you the results you want to a thought that is believable to a thought you might want to choose to believe. (6)

Guided Thought Practice:

 Step 1 – Stand in Mountain Pose

  • Stand with your bare feet on the floor, about hip-distance apart.
  • Let your arms hang down by your sides.
  • Take a breath in through your nose, and with the exhale, close your eyes.
  • Settle your attention at the point where your heels, the balls of your feet, and your toes connect to the floor beneath you.  This will help pull your awareness deeper into the body.
  • Check-in with your breath, your heart-rate, the state of tension or ease in your face and shoulders, the pace of your thoughts.

Step 2 – Within your mind, repeat the phrase, “I am broken” three times.

  • Feel the words “I am broken” inside you.
  • What do you notice happening within your body?
  • Has your posture shifted?
  • What has altered in your breath, your heart rate, your muscle tone, your pain level?
  • Below is an image of the sort of posture I often see when someone has been repeating “I am broken” to them self for years.

“I am broken”

Step 3 – Within your mind, repeat the phrase, “I am” three times.

  • Feel the words “I am” inside you. Pretty neutral, right?
  • What changes within your structure and your physiology with this neutral thought?
  • Below is the sort of shift in posture I often see with this shift in thought – notice she’s standing a little taller.

“I am”

Step 4 – Within your mind, repeat, “I am resilient” three times.

  • Feel the words “I am resilient” inside you. Different, right?
  • How does that feel in your body?
  • Do you notice any change in your face, your shoulders, your heart, your perception of pain?
  • Below is the postural shift I often see in someone who chooses to think an empowering thought like this.

“I am resilient”

Step 5 – Get a piece of paper and divide it into 2 columns titled “Conscious” and “Unconscious.”

  • Write down the 5 thoughts that are most constantly on repeat in your mind in the “Unconscious” column.
  • In the “Conscious” column, write down a neutral or a positive thought you substitute for the negative.
  • Take this new way of thinking with you into your day and notice how your body responds.

As humans, we are complex multidimensional entities.  We cannot always control what happens to our bodies, but we do have the power to become aware of our thoughts, to gently change them to thoughts that better serve us, and in the process provide a more hospitable environment for healing, recovery, and action.

 

Related ArticleThe Secret to the Change You Crave: How to Change Your Mindset

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References:

  1. Dispenza J, Amen DG. Breaking the Habit of Being Yourself: How to Lose Your Mind and Create a New One. Carlsbad, CA: Hay House; 2015.
  2. Shmerling RH. The placebo effect: Amazing and real. Harvard Health Blog. https://www.health.harvard.edu/blog/the-placebo-effect-amazing-and-real-201511028544. Published November 2, 2015. Accessed July 9, 2019.
  3. Chaitow L, DeLany J. Clinical Applications of Neuromuscular Techniques. Edinburgh: Churchill Livingstone; 2000.
  4. Recovery Strategies – Pain Guidebook. Greg Lehman. http://www.greglehman.ca/recovery-strategies-pain-guidebook. Accessed July 9, 2019.
  5. Katie B, Mitchell S. Loving What Is: Four Questions That Can Change Your Life. New York: Three Rivers Press; 2003.
  6. Castillo C. Life coach training certification at The Life Coach School: Brooke Castillo. The Life Coach School. https://thelifecoachschool.com/podcast/26/. Published April 12, 2019. Accessed July 9, 2019.
  7. Leibovici L. Effects of remote, retroactive intercessory prayer on outcomes in patients with bloodstream infection: randomised controlled trial. Bmj. 2001;323(7327):1450-1451. doi:10.1136/bmj.323.7327.1450.
  8. Chapter 04: Coherence. HeartMath Institute. https://www.heartmath.org/research/science-of-the-heart/coherence/. Accessed July 9, 2019.
  9. Wager TD, Atlas LY. The neuroscience of placebo effects: connecting context, learning and health. Nature Reviews Neuroscience. 2015;16(7):403-418. doi:10.1038/nrn3976.

 

Heather is fascinated with the human body and loves to share that fascination with her yoga students and neurosomatic therapy patients. She weaves her mind/body/spirit studies and knowledge into each of her sessions. This leaves her patients and students with reduced pain, an enhanced body map, and tools to empower continued self-healing. Learn more about heather at: tuneupfitness.com/teacher/heather-longoria

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Julie Heacock

Very powerful post. I enjoyed the quotes. The exercise is interesting. Letting the statements resonate in the body is helpful in connecting the mind and body. I’d like to try this out in one of my classes with my students.

Wendy Rodríguez

I definitely think our thoughts can make us sick. The work of the mind is to generate thoughts, but I am going to decide with which thoughts I am going to stay and which ones I am going to discard because they can generate emotions, so I not only assume, but I also feel, changing until the structure of my neural networks or creating new ones according to that weighing and emotion. So I must be careful and observe what kind of thoughts I am generating because based on them I want to create my reality: I am the Head… Read more »

Barbara Resendiz

I think the mind is one of our most powerful weapons, it can make us feel small or it can make us feel big. This is why the practice of subtle practices like meditation and self care techniques is so important, we need to feed our mind and to choose to have positive thoughts. Thanks for sharing !

ROLANDO MTZ

Saying that our thoughts affect our bodies and our caracters is a very true statement, people used not to be very aware of this but scientifical studies made recently and more on the recent years had made people around the wolrd more aware of this. Becoming aware of our thoughts could be a very interesting thing to do and realizing that sometimes or probably all our life we could have being inmerse on alot of negative thoughts of ourselves is a very eye or mind opener, because you can realize that just by changing them you could change your entire… Read more »

Marnie Werner

Thank you for writing this, Heather. I have pretty much always been an outwardly positive person. But for the first 20 years or so of my life, I talked badly to myself in my head. It most definitely effected the way I viewed my body, and what I was capable of. It effected how I constantly grasped for things outside of myself to help me feel better, to escape my own mental hell of not being “enough”. Throughout the years since, I have embraced positive self talk, and now share my methods for doing so very openly and honestly whenever… Read more »

Tida

Such an interesting post and it’s so true that our thoughts shape the world around us! When I’m stressed out over work, I always get bad migraine. But after practicing yoga for a couple of years, I’ve learnt how to breath better, become more aware of my mind and how it affects my body, I don’t get migraine headache anymore! That been said, I don’t believe positive thinking means we sweep our actual thoughts under the rug to make room for unicorns and rainbows, Instead, it is about viewing situations from a more well-rounded perspective. Looking on the bright side… Read more »

Isis

Definitivamente, nuestra mente puede ser nuestro mejor amigo o el peor enemigo. Es increíble como un pensamiento puede cambiar la química de nuestro cuerpo al despertar una emoción. Conocí a una persona que trabaja con pacientes con cáncer que tenían dolores fuertes, y los trataban a través de la visualización de colores y respiración y funcionaba!!

Matty Espino

This post is so interesting! I liked how it looks at the physiological effects of negative thoughts and how it can manifest into our physical bodies. As a result, this could lead to various health problems (i.e change in blood pressure, stress levels, heart rate, etc) and other detrimental effects. I liked that it took tangible actions that we do in yoga (i.e. mantras) and gave it an accessible purpose with a visual outcome to see how thoughts can affect us physically. As a yoga teacher and practitioner, this all makes sense and is often presented in the capacity of… Read more »

Jenny

This is interesting. I really like the photos you show demonstrating the different postures based on self-talk. I lived with chronic pain for over 30 years before being diagnosed and having corrective surgery. I think I overcame that posture with awareness and exercise/yoga, but it’s like that posture existed inside me. Indeed I see students who tell themselves that their doctor told them they’ll get arthritis, so there’s nothing they can do. And at the same time, I’ve dealt with my orthopedic injuries by healing them myself with physical work and study. It’s amazing what self-talk can do. It changes… Read more »

Buddy

As a manual therapist, I often ask clients questions about their discomforts. When someone says, “My shoulders hurt,” my first questions (well, my first command) is, “Tell me the story of your shoulders.” Common responses are “They always hurt,” or, “They’ve always hurt,” or “They’ve hurt for as long as I can remember.” But when I ask if they were born with their discomfort, they say no. It sometimes takes a bit of teeth pulling to bring people to admit that they’ve picked up their pain at some point along their physical journey and convince them that they are, in… Read more »

wendy

I am a true believer of we are what we eat, we are what we think! if we think positive thoughts about ourselves, we will give out positive attitude to the world, people who receive our positivities usually send back the same to us, it is a positive circle!

Marlene

This article is so helpful . There are many tools to change our thinking patterns into more positive ones but as we are humans it is not always possible . So just as we would workout our bodies, we need to work out our minds and I have been told that it takes about 21 days to change a subconscious thought into a conscious thought , so everyday practice must help

Yang

I totally believe in positive thinking!! I really enjoy your article.

Dominique Lim

This reminds me of when my teacher said “sometimes the story we tell ourselves have greater hold of us that what is really happening.” It’s a matter of what route we take and live, because it will be our lived-in experience. Thank you for sharing this!

Jessica Palmer-Gwaltney

So powerful! This reminds me of the Sankalpa work we did as part of my 200 hour YTT as well as during YTU training. Stating present tense, positive, and powerful statements supports our energetic and physical bodies and it’s great to see this clearly supported by science

Julian wheddon

A really interesting and thought provoking article, I especially appreciated the exercise which I will surely incorporate into my practice. Yoga has taught me to become more positive with my thoughts and interactions with the world around me, this can help me to become more compassionate with myself. Thankyou!

Natasha

Such a beautiful article. I saved this url in my notes and also want to frame the phrase “What You Think Your Brain Makes Real” in my house. I recommend readers to also watch the documentary “Heal” on Netflix – So many fascinating examples of mind over matter. In one instance, a man healed his spine after a horrible accident with positive thinking. He was told he would never walk again, but took about 3 hours every day to just sit and positively focus on his spine, imagining the vertebrae were aligning back into place. It worked, and he did… Read more »

Tisha

Great reminder for me, as I think I’m doing well with this and tell my students and clients to do this, but then I come across this article and I realize I’m back at it. The years of the negative statements are so hard to let go of and once you do, they can creep back anytime. I found this is something that has to be practiced often to make it your truth and deep within. Especially for those times when a parent, a sibling, a complete stranger says you are ___________ (fill in the blank). It can knock you… Read more »

Sara M

For many of us, it’s easier to show compassion to others than it is ourselves, without realizing the physical impact it can have within our bodies. The exercises allow you to feel how that affects us and are a good reminder to be more conscious of what we tell ourselves, and move that towards a more positive internal dialogue. Thank you for that, it definitely is a practice 🙂

Annie Siegel

Without a doubt, the way we talk to ourselves and about ourselves manifests physically. I have found, while in the YTU training, that working with a sankalpa really helps to get you on the right track to remedy the negative “self talk.” I plan to continue this practice of setting positive intentions and practicing self acceptance.

jisook park

Having a compassion toward my self is very difficult to me ,
stopping the thought when it is useless or negative.
By fallowing this step just simply repeating it is simple way to turn myself off few moment.

Lisa Bourque

An amazing reminder of the power of our self-talk and how that internal dialogue can have an impact on our emotional, physical and mental health!

Melanie

Reading this article today was on point for me. I just explained to someone how I was “struggling” with an aspect of my body instead of saying that I am “exploring” or “healing” an aspect of my body. I also love that they are actually researching this at the Heart Math research center. I think this could change how we talk to ourselves and each other now and. in future generations.

Maggie

This is such an interesting topic. The power of our thoughts and words have such a huge impact on our human experience. I’ve experienced this myself because I used to have a very negative inner dialogue going on in my head. It wasn’t until I took my Yoga teacher training that I learned I was harming myself with all of these thoughts. With the use of mantras, journaling, and intentions, I was able to turn my head into a loving and supportive space. This helped tremendously with my anxiety, emotions, and relationships. It’s so interesting to see how this can… Read more »

Agata

I strongly believe in what Bruce Lee said: “As you think, so shall you become.” Oh… so true – our thoughts have a huge impact on our inner world and on how we see the world outside. Yoga tune up helps me to value my body in a relation with my thinking; inspire me to positive thinking. I love this article – very helpful!

Leanne Werneke

The power of a Sankalpa! We believe the stories we tell ourselves; we just have to make sure that we telling the correct tale. I often lead my yoga classes speaking about the power of “I am” and I will fill in the blank for my students with empowering adjectives that I think describe them. Toward the end of the practice I encourage them to fill in teh words with the truth (i.e. something that they would never do without my prompting). The practice can be transformative.

Debbie

Our thoughts are very powerful. The mountain pose illustration is a great way to start to teach simple mediation techniques that can build positive energy and thoughts. A regular meditation practice is one of the best ways to learn to stay with positive thoughts and feelings. I think also as a yoga teacher, it is important to be mindful of our wording in classes, using positive instead of negative words.

Jill D Sansom

It is always refreshing to have this reminder of the power of our thoughts and choice of internal dialogue. Witnessing the photographic changes in body language can quickly go from despair and a sense of withdrawal to one of hope and optimism with just the smallest bit of shift. Thank you for this.

Toni Cupal

Thank you for this beautiful article on such an important topic. I love your concrete examples and the simple practical exercise. Fantastic!