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What are binaural beats?

One possible way to influence your brain and its production of different waves are by listening to binaural beats.

Picture yourself wearing a headset. In your left ear, you can hear a sound that’s one particular frequency, but the sound that you hear in your right ear is slightly different perhaps a slightly faster or slower frequency.

Your brain has to adjust to hearing these two competing frequencies simultaneously, so eventually, you begin hearing a separate tone created from the difference between those two frequencies.

Binaural beats are also an alternative method to shift the subconscious mind to a positive state of mind. Binaural beat therapy is an emerging form of sound wave therapy. It makes use of the fact that the right and left ear each receive a slightly different frequency tone, yet the brain perceives these as a single tone.

If you would like to know more in detail about its benefits and how it works you can also check out medical news today.

We always suggest avoiding listening to binaural beats if: 

Do Not Use any recording that has Binaural Beats if;
  • You are epileptic or prone to seizures or have had any history of those in the past.
  • You are Pregnant
  • Anyone with a Pacemaker or Heart problem
  • Under 18 years old

Your brain constantly produces bursts of electrical activity. In fact, that’s how groups of neurons in your brain communicate with each other. When your brain produces these electrical pulses, that’s what’s known as brain wave activity.

Your brain produces five different kinds of brain waves, each of which operates at a different speed. From fastest to slowest, the five different types of brain waves include:

  • gamma

  • beta

  • alpha

  • theta

  • delta

In this article, we’ll take a closer look at theta brain waves, their function, and how they differ from other types of brain waves.

Can we change our brain frequency?

Healthline,  Medically reviewed by Alana Biggers, M.D., MPH — Written by Jennifer Larson on July 1, 2020

Can you manipulate your theta brain waves?

We’re still learning about how theta waves work and how it may be possible to boost their activity, and why that might be appropriate or beneficial.

Although research is limited, there is some information that’s come to light about theta brain waves in recent years.

Consider the results of a small 2017 brain wave study. The researchers analyzed the results of wireless implants that recorded brain wave activity in four volunteers.

Brain Wave

Binaural Beats

SuperBrain Yoga

What Is SuperBrain Yoga?

Are you familiar with “SuperBrain Yoga”? This practice of yoga is suggested to enhance our cognitive health and increase our capacity for learning.

Grand Master Choa Kok Sui, the founder of the Philippines-based Institute for Inner Studies, Incorporated (IISI), conducted extensive research and developed the modern version of the practice.

Today, SuperBrain Yoga includes a series of steps meant to activate the brain cells.1

It works by taking energy from the lower chakras—the wheels of energy in the body—and moving them upward through the forehead and crown chakras. During this process, our physical energy transforms into more subtle energy, which may improve our overall brain function.3

Before we explore specifics, here is a brief overview of the potential exercise benefits:3

  • SuperBrain Yoga energizes the brain by synchronizing our alpha brain waves (explained in detail below).

  • The practice eliminates stress and encourages mental stability.

  • It promotes healthy cognitive function.

How does SuperBrain Yoga affect the brain?

Research indicates SuperBrain Yoga can have powerful effects on our brain waves.Specifically, data show about 15 minutes of SuperBrain Yoga can lead to a spike in our alpha wave activity.4

This is significant because the more our alpha waves are stimulated, the greater the cognitive benefits. Alpha brain waves promote resting alertness and relaxation. They also play a role in the occipital region of the brain, which oversees learning, memory, critical thinking, and more.4

Accordingly, SuperBrain Yoga is also thought to affect the brain by:4

  • Strengthening the immune system and promoting fast healing (due to the increase in alpha wave activity)

  • Reprogramming our state of inner consciousness

  • Improving intelligence, creativity, and overall performance

  • Synchronizing the right and left hemispheres of the brain

Our left and right brain wave patterns are typically in sync during any form of relaxation, including meditation and other forms of yoga.4 This synchronicity may increase our brainpower, helping us retain more information, and giving us more control over our emotions.

Ultimately, it’s worth noting that Master Choa Kok Sui views the brain as a living battery that requires constant recharging.6 This means SuperBrain Yoga is suggested to be practiced regularly for the best results.

What are the benefits of SuperBrain Yoga?

Consistently practicing SuperBrain Yoga is thought to support improvements in memory, thinking, performance, expression, and self-identity.3 The technique may support a healthy brain by strengthening our ability to retain and process information.

According to Master Choa Kok Sui these benefits include:5

  • A more energized and active mind

  • Increased inner piece

  • Relief from anxiety and other mental health challenges

  • A more stable sex drive

  • Physical cleansing

  • More energized chakras

  • Greater psychological balance

  • Proper brain functioning

The practice may also result in improved pranic energy.6 (You might be familiar with this concept, which is known as chi in Chinese. Pranic energy touches on the body’s innate ability to heal itself.)

Think about giving SuperBrain Yoga a try to see what it can do for you.

This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues.

For more information on yoga and brain health, please visit the Metagenics blog.


  1. Choa Kok S. Accessed March 29, 2019.

  2. National Center for Complementary and Integrative Health Staff. National Institutes of Health. March 29, 2019.

  3. Merkas E. Queensland Academies – Health Sciences Campus. Accessed April 1, 2019.

  4. Ramesh D. Ontario Centre for Pranic Healing. Accessed March 29, 2019.

  5. Choa Kok S. Quezon City, Philippines: Institute for Inner Studies Publishing Foundation, Inc.; 1st edition. 2005.

  6. Choa Kok S. World Pranic Healthing Foundation. Accessed April 1, 2019.

SuperBrain Yoga
Pranayama Breathing

Pranayama breathing

Prāṇāyāma (Devanagari: प्राणायाम prāṇāyāma) is a Sanskrit compound. It is defined variously by different authors. Pranayama made from prana (life force) +Yama (control)  that would mean “breath-control” or the “breath-restrain”, or it can also be understood as “pran-ayama” that would translate to “freedom of breath”, or “breath liberation”.

Macdonell gives the etymology as prana (prāṇa), breath, + āyāma and defines it as the suspension of breath. Expansion of individual energy into cosmic energy is called prāṇāyāma (prāṇa, energy + ayām, expansion).

Pranayama breathing technique was invented by Indian monks from ancient times. Pranayama is the 4 limbs of yoga and practice by ancient times to regulating the life force. Prana is the conscious energy that essentially means that the Nadis of our body also transmit consciousness there are 72,000 Nadis. These Nadis are channels or pathways of prana in the system. These 72,000 Nadis don’t have any type of physical manifestation. In a sense, if you cut the body of a human being, you won’t find any of it. But when you become more aware of the body, you will certainly notice that the energy in the body isn’t moving at random. It is moving in underlying and established pathways. There are 72,000 various ways in which the prana or energy moves in the body.

Per,  A 2019 review article found that yogic breathing is an effective way to enhance lung function. Other research shows that Anulom Vilom breathing for 30 minutes a day can improve sinus inflammation (rhinosinusitis). A 2018 review suggests that various types of yogic breathing can benefit neurocognitive, psychophysiological, biochemical, and metabolic functions in healthy people. Studies in 2011 and 2013 found that alternate nostril breathing had a positive impact on cardiovascular function, lowering blood pressure and heart rate.

Different type of Pranayama Breathing:

1. Nadi Sodhana or Alternate Nostril Breathing: Anulom Vilom pranayama

2. Ocean Breath: Ujjayi Pranayama

3. Skull Shining Breath: Kapalabhati Pranayama

4. Three-Part Breath: Dirga Pranayama

5. Lion’s Breath: Simhasana Pranayama

6. Bhramari Pranayama

7. Sheetli Pranayama

8. Bhastrika Pranayama

9. Viloma Pranayama

10. Chandra Bedha

11. Surya Bedha

What they have commonly recommended by experts is that the best time to practice pranayama is early in the morning and on an empty stomach. Also, generally what they have in common is that essentially they are three stages of pranayama breathing on each method. 

The three components to the breath are

  • Purak (inhalation)

  • Kumbhak (retention) - (for beginners is recommended not to hold.)

  • Rechak (exhalation)

No matter how long you hold your breath or how many seconds you take for each inhalation and exhalation, though, all types of pranayama will move through these three stages. however, if you are a beginner is recommended not to hold and just follow the exhale and inhale steps and gradually follow the actual three-step process.

Generally Practicing Pranayama on a regular basis has many benefits :

  • Improves lung capacity

  • Strengthens abdominal muscles

  • Lowers blood pressure

  • Reduces cholesterol

  • Beneficial for sinus issues

  • Reduces stress

  • Increases alertness

Anulom Vilom pranayama

Anulom Vilom pranayama ( Alternate Nostril Breathing or Nadi Shodhan) a method of an ancient breathing technique that helps to purify the mind-body energy.

The left nostril is Ida (moon principle or mind), Right nostril represents Pingala Nadi (Sun principle or body). The purpose of the Alternate Nostril Breathing is to balance the physical and mental energy.

In alternate nostril breathing, once inhale through the Left and exhale through the Right then inhale through the Right and exhale through the Left Nostril. This purifies the Ida and Pingala Nadi

It is recommended for all types of problems and preferably practice it on an empty stomach or at least 4 hours break from your last meal. As Hatha Yoga principle says that the health conditions are due to an imbalance between these Ida and Pingala Nadis, alternate nostril breathing balances these two forces.

It is very effective in purifying the mind and body. The regular practice offers energy to the body, releases stress, anxiety, and also treat serious health conditions, which include heart problems, cartilage, depression, asthma, high blood pressure, and arthritis. Some of the practitioners also recommend AnulomVilom Pranayam for the treatment of bent ligaments, neural issues, migraine pain, and sinus. It should be practiced in the morning in the fresh air with an empty stomach.

It can also reduce weight depending on the body constitution as this Pranayam is very good for obesity. Anulom Viloma Pranayama ensures a proper supply of energy to all the body organs enhancing the overall health of the body.
There are many reasons to do Nadishodana Anuloma Viloma (Alternate Nostril Breathing) pranayama. By practicing a few rounds of Nadishodhana  Anuloma Viloma pranayama each day for a few minutes can help us control our consciousness to some extent.

Anulom Viloma pranayama can be performed without holding of breath. For beginners, it is advisable to practice the Anulom Viloma Pranayama without holding of breath.

Benefits of Anuloma Viloma Pranayama

  • Positive energy circulates in your body.

  • It increases mental stability and reduces stress

  • Increases oxygen supply throughout the body, making one feel calm and peaceful.

  • It calms your mind.

  • It improves blood circulation.

  • Keep away the heart-related problems.

  • Provide relaxation to the body and mind.

  • It improves your concentration

  • Blood pressure and diabetes can be prevented and kept under control with the regular and dedicated practice of this pranayama.

  • Treats conditions of constipation, gastric acidity, allergic problems, and snoring. Cures asthma, headache, migraine, neurological problems, heart blockage, and depression.

  • Removes blockage of arteries.

  • Controls for obesity.

  • study suggests 20 minutes practice of Anulom Vilom pranayama increased GSR, which denotes parasympathetic activity.

  • study suggests the daily practice of Anulom Vilom pranayama shows a positive effect on digestive power, mental freshness.

Precaution for AnulomaVilom

  •  Anulom Vilom pranayama should be practiced with an empty stomach.

  •  It should be done in the morning, evening or both. If you don’t have time in the morning or evening, you can do it at your own convenience.

  •  Make sure that you practice Anulom Vilom pranayama 4–5 hours after having your food.

  •  Pregnant women and the ones suffering from diabetes and blood pressure should not hold their breath while practicing Anulom Vilom.

Anulom Vilom pranayama 

What is Mudra?

Simply placed, a Mudra is a hand gesture that guides the energy flow to specific areas of the brain. There are several types of Mudras that are intended to offer multiple benefits, depending on what we need directly. They are performed in combination with breathing to improve Prana's movement in the body. By practicing it, a connection is developed with the brain's patterns that influence the unconscious reflexes in different areas. The internal energy is, in turn, balanced and redirected, creating an impact on the sensory organs, tendons and glands veins.

Our body is a mini world made of five elements, Agni (Fire), Vayu (Air), Akasha (Aether), Bhumi (Earth) and Jala (Water); and when there is a disturbance in these elements, it can lead to an imbalanced mind and cause our body to suffer from diseases or emotional challenges. 


This Mudra gives rise to the root chakra reducing tension and depression. This pose is quite calming and spiritually awakening. It stimulates the air element in the body, which ultimately leads to an increase in the memory power, nervous system and pituitary gland production. It increases the level of concentration, builds mental power and sharpens the brain. If done regularly, your mental and psychological disorders such as anger, stress, anxiety depression and even insomnia can be improved considerably.

How to do it:

This pose is performed by touching the index finger with the thumb while keeping the other three fingers straight. It is best to perform this pose in the early morning for 35 to 40 minutes at a stretch.


This particular Mudra reduces the air element of the body which controls the restlessness, nervousness, and calms an uneasy mind. If your mind is anxious and restless Vayu mudra is the best remedy. If you are overexcited, then Vayu mudra will calm down your nervous system, and you can feel the relaxation. Hormone imbalance of endocrine glands can be overcome through practicing Vayu mudra. It controls the Vata dosha and helps with Arthritis, gas problems, Sciatica, Gout, knee pain or bulging stomach; relaxes the muscles, overcharged endocrine glands, soothes strained voice and with many other problems. It also harmonizes our natural body energies, such as blinking, sneezing or yawning.

How to do it:

Bend your index finger and press it with your thumb while keeping other fingers straight. Perform this pose for 45 minutes at a stretch every day, or for 10 to 15 minutes three times a day. It can be done anytime and anywhere.


Prana Mudra symbolizes the energy or spirit of life. It provides energy and health. It improves eyesight, increases the body resistance to diseases, reduces the deficiency of vitamins, and removes tiredness. Additionally, it reduces hunger pangs during fasting and gives you a good night’s sleep. It also stimulates the entire human body, energizes it and puts the internal organs in motion.

How to do it:

Touch the tip of the thumb with the ring finger and the little finger together, while keeping the other two fingers straight. Take a regular breath, breathe in and exhale for a few seconds. You can also chant So-Hum while inhaling and hum on while exhaling. 30 to 40 minutes every day is enough to see results.


It is a Mudra of emptiness or heaven, which reduces the space element in the body. One hour of this Mudra, if done regularly, can reduce ear pain and watering of the eyes. It improves hearing, strengthens the bones, reduces heart diseases and throat problems. It heals thyroid diseases and fortifies the gums. It also opens the heart chakra and helps in meditation.

How to do it:

Sit comfortably and bend the middle finger in a way that it is kept at the base of the thumb. Then press the first phalanx bone of the middle finger with the tip of the thumb so that pressure is exerted, while the other three fingers are kept straight and stretched. You can practice this Mudra for fifteen minutes, three times a day to get good results.


This Mudra gives relief from constipation, piles, diabetes, kidney defects, and dental problems. It is best for stomach and heart disease. We are all aware of the fact that toxins are very harmful to the body. Whenever we eat food, some part of it remains undigested and this causes toxins formation. It is very important to detoxify the body and the Apna Mudra helps with this.  

How to do it:

To do this Mudra, bend the ring and middle fingers and touch the tip of the thumb while keeping the other two fingers straight.


This Mudra helps to control weight and obesity. It increases the fire element in the body that helps to maintain the temperature and improve the vision. Surya Mudra can help cure many other problems like loss of appetite, indigestion, shivering, cold, digestive problems, and coldness of body limbs, hands or feet.
How to do it:

With the tip of the ring finger, touch the base of the thumb and apply pressure on it. Keep the other fingers straight or relaxed. 30 minutes of this practice at the early hours of the morning is sufficient for getting the results.


This Mudra reduces the dryness of the skin and helps to improve its luster and softness. It also helps cure many skin diseases. It is known as a seat of mental clarity. It encourages openness and fluid communication and balances the water element in the body.

How to do it:

Slightly touch the tip of the thumb with the little finger, then put some pressure and see the difference. There is no time limit for doing this Mudra and can be done anytime and anywhere. It is better to sit cross-legged for better form and result.


This Mudra builds heat in the body and can cause sweating even in winters. It helps in the control of cold, asthma, cough, sinus and dried phlegm.

How to do it:

To perform this pose, clasp the fingers of both hands together and keep your right thumb erect. Place a little pressure and sit relaxed. You can do this pose for 20 to 30 minutes every day.


Hakini Mudra For Brain Power: Benefits, How To Do

People of all age groups suffer due to memory loss or frequent forgetfulness at some point in their life. Mental stress or unnecessary thinking, pressure related to personal as well as professional life, extremely hectic schedule throughout the day, etc. could be the few reasons for the same.

However, the best part is that a human brain can be trained, just like the body. The strength of a human brain can be enhanced, and performing mudras are one of the best ways to do so. Hakini Mudra is a very effective gesture that is referred to as God in Hindu culture and is associated with the 6th Chakra. It guides your consciousness through your 6th chakra, also called the third-eye or pineal eye. This mudra is also recommended for many memory training and management programs

If your mind is in the right place, you can accomplish everything. That’s why successful people more focus on getting their mindset right before anything else. So, check out the benefits as well as the correct procedure of doing the Hakini mudra:

  • It promotes a fine corporation between the left and right hemispheres of the brain (left is associated with logical thinking and right with creativity).

  • Brain performance is at it best when both parts are used simultaneously as it helps to improve concentration.

  • This is also beneficial when you have to do lots of mental work or multitasking.

  • It develops calmness.

  • Hakini mudra encourages your brain efficiency and enhances your memory power.

  • It also expands respiration, which in turn good for the brain as more oxygen is supplied to the brain.

  • It improves the clarity of thoughts and hence improves decision making.

  • This mudra is good for students because this will help them to concentrate better on their studies.

  • How To Do:
  • Step 1: Raise your hands and let them face each other without touching.

  • Step 2: Fold the fingers of both hands slightly inwards and let the fingertips of both the hands touch each other.

  • Step 3: Ensure that your palms do not touch each other since the fingers tips will act as the only joining points for both hands.

  • Step 4: Focus your eye gaze on the third eye, i.e. at 6th chakra (at the center of the forehead).

  • Step 5: Inhale and let your tongue touch the roof of your mouth.

  • Step 6: Exhale and allow your tongue to relax.

  • Step 7: Take a few deep breaths and let your mind focus on the things you want to recall or analyze.

  • Thus, by placing the fingertips of both hands together, you connect the flow of energy between the two sides of your brain and body. Practice Hakini mudra for gaining memory strength and brainpower for 45 min daily. Or practice it 3 times a day for 15 minutes.


Keeping your heart healthy is essential for a long and healthy life, and a healthy heart needs a good diet and a proper exercise routine but being joyfully consistent.  Along with the asanas, there are the mudras which you can learn quickly. Regular practice of these mudras is known to help heal various health conditions and keep the heart-healthy.

Along with strengthening your heart and regularizing palpitations, regular practice of this mudra eases gastric issues. Named as the ‘Mrita Sanjeevani Mudra’, it provides immediate relief to a person suffering from cardiac arrest. It eases the pain and improves blood circulation when under an angina attack.

How to Do:

  1. Sit in Padmasana [Lotus Pose].

  2. Stretch your hands outward and allow them to rest on the thighs.

  3. Let the palms face the ceiling.

  4. Now, fold your middle and ring fingers towards the palm in such a way that they touch the tip of the thumb.

  5. Fold the index finger inward allowing it to touch the base of the thumb.

  6. The small finger should be stretched outward.

  7. Keep your eyes closed and hold the mudra as long as you want to.


There is no specific count for this. However, people who have cardiac ailments or hypertension should practice this for 30 minutes a day, divided into two equal sessions.

Approximately 70% of your body is composed of water. Nearly every body function you have is dependent water, but how much do you really need? According to the Mayo Clinic, the average adult loses more than 80 ounces of water every day through sweating, breathing, and eliminating waste. So one has to wonder if you drink less than 8 ounces a day, how is that impacting your brain function and overall health?

Studies show that you only need to be 1% dehydrated to experience a 5% decrease in cognitive function. A 2% decrease in brain hydration can result in short term memory loss and have trouble with math computations. Prolonged dehydration causes brain cells to shrink in size and mass, a condition common in many elderly who have been dehydrated for years.


Mental symptoms of dehydration can include

  • Depression

  • Afternoon fatigue

  • Sleep issues

  • Inability to focus

  • Lack of mental clarity, sometimes referred to as “brain fog.”

The brain itself is made up of approximately 85% water. Water gives the brain energy to function including thought and memory processes. Water is also needed for the production of hormones and neurotransmitters in the brain. Since the brain cannot store water and you are constantly losing water through perspiration and other body functions, it’s essential that you continuously hydrate. You’ll be able to think faster, focus more clearly and experience greater clarity when your brain is functioning on a full reserve of water.

6 Tips to Stay Hydrated

The brain itself is made up of approximately 85% water. Water gives the brain energy to function including thought and memory processes. Water is also needed for the production of hormones and neurotransmitters in the brain. Since the brain cannot store water and you are constantly losing water through perspiration and other body functions, it’s essential that you continuously hydrate. You’ll be able to think faster, focus more clearly and experience greater clarity when your brain is functioning on a full reserve of water.

  1. Drink a glass of water before exercising and sip during to make the most of your workout.

  2. Drink a glass of water before each meal.

  3. Avoid alcohol while flying and drink water instead.

  4. Trade your soda for sparkling water.

  5. Drink water throughout the day even if you are indoors and in the air conditioning.

  6. Eat your water by munching on water-filled fruits and vegetables (ie: watermelon, cucumbers).



How Dehydration Affects Your Brain - The Brain & Spine Institute › how-dehydration-affects-...

Over Energy Correction

Polarity Correction

Over-Energy Correction or Wayne Cook Posture

+ Right Side of body Outgoing energy


– Left Side of the body

 Receive energy

NOTE: The front of the body as a whole is negative, receiving stimuli via the senses. The back of the body is positive


This practice is mainly for preparing the energy field of the human body by rebalancing the body's natural polarities and removing existing pervasive energetic disturbance.  Energetic disturbance can be in the form of non-polarization, polarity imbalance, and neurological disorientation.

The Over-Energy Correction or Wayne Cook posture was developed by Dr. Wayne Cook, a researcher of the human body’s electrochemical, biomagnetic, and psychoenergetic force fields. His technique was designed to help people with symptoms of Tourettes, Dyslexia, ADHD, as well as anxiety, irritability, and other strong and overwhelming emotions. This posture forms an energetic shape in the form of an 8 or a double helix -like in the DNA, crossing over brain hemisphere functions and meridian lines. This posture corrects the natural energy flow in the body that was disrupted by a trigger or an intense emotion and helps calm the nervous system.

If you are feeling anxious, angry, or upset, practice this technique for 2 mins. It will help you calm down and rebalance your energy in no time!

This exercise connects the two hemispheres of the brain and strengthens the body’s electrical energy, particularly in stressful environments such as offices.  Reported benefits are increased vitality and improved self-esteem.

Association for Comprehensive Energy Psychology (ACEP) suggests to muscle test before using this method. You can test by having your hand over your head and when the palm is down it should Lock and when is palm up should Unlock. If during the test both tests lock or both unlock you may use the treatment for non-polarity correction (Over Energy Correction or NLR rubbing). for more details check

Sleep Habits

We all know that sleep is extraordinarily essential, but sometimes it can be challenging to have a good rest for some of us. A night of good sleep allows us to be emotionally, mentally, and physically more stable, be resilient, productive, and improve our brain function and our mood for the next day. Below are some facts about what happens during sleep and good tips related to the best sleep direction and habits.

1. Your brain sorts and processes the day’s information

Don’t be fooled into thinking that when you’re asleep your brain has shut off too. Your brain is actually quite busy while you sleep, sorting, and storing information from the day. This process is particularly important for creating long term memories, as your brain consolidates all the information it’s picked up during the day and files it away for later use.

2. Hormones flood your body

There are a number of different hormones released during sleep, all with different purposes. Melatonin, released by the pineal gland, controls your sleep patterns. Levels increase at night time, making you feel sleepy. While you’re sleeping, your pituitary gland releases growth hormone, which helps your body to grow and repair itself.

3. Your sympathetic nervous system chills out

During sleep, your sympathetic nervous system – which controls your fight or flight response – gets a chance to relax. Studies have shown that when we’re deprived of sleep, sympathetic nervous system activity increases, which is also mirrored by an increase in blood pressure. Scientists studying coronary disease are investigating whether there’s a relationship between decreased sleep duration and increased risk of heart disease.

4. Cortisol levels lower

Levels of cortisol, often called the stress hormone, decreases during the first few hours of sleep before rising to peak soon after you wake up. This helps makes you feel perky when you wake up and switch on your appetite.

5. Your muscles paralyze

While asleep, you cycle through periods of non-rapid eye movement sleep (NREM) and rapid eye movement sleep (REM). It’s during REM sleep that we have the most vivid dreams.

During this stage, your muscles are temporarily paralyzed, meaning you can’t move. Some scientists think this might be so that you don’t physically act out your dreams.

6. Anti-Diuretic Hormone (ADH) helps you not have to pee

Ever wondered why you have to go to the toilet to pee every couple of hours during the day, but can sleep a whole eight without heading to the loo? Thank ADH, an anti-diuretic hormone released by the brain under a circadian rhythm which switches off the need to urinate so often overnight.

7. Your immune system releases inflammation-fighting cytokines

While you’re sleeping, your immune system releases a type of small proteins called cytokines. If you’re sick or injured, these cytokines help your body fight inflammation, infection, and trauma. Without enough sleep, your immune system might not be able to function at its best.

  • Suggestions for Sleep Direction

Ayurveda asserts that there are three pillars of health: diet, sleep, and energy management. Think of these three pillars as the legs of a chair; if one is falling short, or out of balance, then the whole chair will wobble, as will your health. 

Vastu shastra seeks to balance the five elements (earth, water, fire, air, and ether) by ensuring that they are in proper position and proportion. The intention is to create a harmonious, peaceful, and healthy home. With the understanding that we are constantly receiving and radiating energy, it is critical to sleep in an orientation that is conducive to propagating quality energy.

Without further ado, let’s investigate the best sleep options per vastu shastra. Please note that placement refers to the direction in which the top of the head is pointing when supine.

A north-to-south body position is considered the worst direction (your head towards North). This is because the human head is considered to have a polar-like attraction, and it needs to face southward to attract opposite poles while you sleep.

So, which is the best direction to sleep with your head pointing towards? 









  • Suggestions Pro-Sleep Habits During the Day

Setting the table for high-quality sleep is an all-day affair. A handful of steps that you can take during the day can pave the way for better sleep at night.

  • See the Light of Day: Our internal clocks8 are regulated by light exposure. Sunlight has the strongest effect9, so try to take in daylight by getting outside or opening up windows or blinds to natural light. Getting a dose of daylight early in the day can help normalize your circadian rhythm. If natural light isn’t an option, you can talk with your doctor about using a light therapy box.

  • Find Time to Move: Daily exercise has across-the-board benefits for health, and the changes it initiates in energy use and body temperature can promote solid sleep. Most experts advise against intense exercise close to bedtime because it may hinder your body’s ability to effectively settle down before sleep.

  • Monitor Your Caffeine Intake: Caffeinated drinks, including coffee, tea, and sodas, are among the most popular beverages in the world. Some people are tempted to use the jolt of energy from caffeine to try to overcome daytime sleepiness, but that approach isn’t sustainable and can cause long-term sleep deprivation. To avoid this, keep an eye on your caffeine intake and avoid it later in the day when it can be a barrier to falling asleep.

  • Be Mindful of Alcohol: Alcohol can induce drowsiness, so some people are keen on a nightcap before bed. Unfortunately, alcohol affects the brain in ways that can lower sleep quality, and for that reason, it’s best to avoid alcohol in the lead-up to bedtime.

  • Don’t Eat Too Late: It can be harder to fall asleep if your body is still digesting a big dinner (3 hours before sleep, per Sleep foundation). To keep food-based sleep disruptions to a minimum, try to avoid late dinners and minimize especially fatty or spicy foods. If you need an evening snack, opt for something light and healthy.

  • Don’t Smoke: Exposure to smoke, including secondhand smoke, has been associated with a range of sleeping problems10 including difficulty falling asleep and fragmented sleep.

  • Reserve Your Bed for Sleep and Sex Only: If you have a comfortable bed, you may be tempted to hang out there while doing all kinds of activities, but this can actually cause problems at bedtime. You want a strong mental association between your bed and sleep, so try to keep activities in your bed limited strictly to sleep and sex.

Feng shui is primarily concerned with the flow of energy throughout your living space and avoiding obstructions. Besides avoiding windows and doors where you sleep, here are some other sleeping suggestions according to this ancient practice:

  • put your bed on the opposite side of the doorway

  • make sure your bed is against the wall (not underneath windows) and is not freestanding in the middle of your bedroom

  • keep bookshelves and mirrors out of the direct line of your bed

  • avoid extra clutter around your sleeping space, including books and toiletries

  • keep electronics out of the bedroom

Other principles of feng shui include color schemes that identify with different life energies. As such, some people paint the walls of their bedroom accordingly:

  • green for east (wood) for family and health

  • white for west (metal) for creativity and children

  • red for south (fire) for fame and good reputation

  • blue or black (water) for career and life path

  • Tips to wake up well

1- Roll to your right when you wake; up because e at the lower level of metabolic activity if you suddenly roll up to your left you may cause pressure on your cardiac system

2- Rub your hand and place your palms upon your eyes​; helps to activate your nerve endings and the systems come awake immediately 

3- Smile while you see yourself in the mirror 

  • Proper Sleeping Position Tips

Tai Chi Class


Qigong - qi gong, chi kung, or chi gung: With roots in ancient Asian culture dating back more than 4,000 years. Qigong practice typically involves moving meditation, coordinating slow-flowing movement, deep rhythmic breathing, and a calm meditative state of mind. 

People practice qigong for many different reasons, including for recreationexercise and relaxationpreventive medicine and self-healingmeditation and self-cultivation, and training for martial arts.

qigong is commonly prescribed to treat a wide variety of conditions, and clinical applications directed by TCM, CAM, integrative medicine, and other health practitioners; include hypertensioncoronary artery diseasepeptic ulcerschronic liver diseasesdiabetes mellitusobesitymenopause syndromechronic fatigue syndromeinsomniatumors and cancerlower back and leg paincervical spondylosis, and myopia

Development of "health qigong"

In order to promote qigong exercises in a standardized and effective way with a scientific approach, The Chinese Health Qigong Association (CHQA) appointed panels of Qigong experts, Chinese medicine doctors and sport science professors from different hospitals, universities and qigong lineage across China to research and develop new sets of qigong exercises. In 2003 the CHQA officially promoted a new system called "health qigong", which consisted of four newly developed health qigong forms:

There are so many researches that have been done throughout the past decades to prove the benefits of Qigong. Below is the outcome researched done by the US National Library of Medicine, National Institutes of Health. ( View the research)


From all of the studies, 163 different physiological and psychological health outcomes were identified. This review has identified numerous outcomes with varying levels of evidence for the efficacy of Qigong and Tai Chi, including bone health, cardiopulmonary fitness and related biomarkers, physical function, falls prevention and balance, the general quality of life and patient reported outcomes, immunity, and psychological factors such as anxiety, depression, and self-efficacy.

What is EFT and who uses it? 

published by Medical News Today

EFT, a self-help therapeutic method, also known as tapping or psychological acupressure.

It involves tapping specific points on the body, primarily on the head and the face, in a particular sequence. While doing this, the person focuses on the issue that they wish to treat.

According to EFT International, the technique can be helpful for people with:


How does it work?

As with acupuncture and acupressure, tapping involves the body’s energy meridian points, which are a concept in Chinese medicine. Proponents believe them to be areas of the body through which energy flows.

In this theory, blocks or imbalances in the flow of energy lead to ill health. According to EFT advocates, tapping on these meridian points with the fingertips restores the balance of energy to resolve physical and emotional issues.

It can also work in a similar way to mindfulness, as it can draw a person’s attention to their body and breathing. It may serve as a mental distraction from the issues that are causing anxiety or stress.

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The Research Study by the US National Library of Medicine
National Institutes of Health


Reviews and meta-analyses of EFT demonstrate that it is an evidence-based practice7,44 and that its efficacy for anxiety, depression, phobias and PTSD is well-established. The research investigating physiological improvements after EFT intervention is limited; however, this study adds to the body of literature and suggests that EFT is associated with multidimensional improvements across a spectrum of physiological systems.


Minimum Physical Activity Adult Dosage

per Physical Activity Guidelines for Americans

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Here are recommended levels of physical activity for adults aged 18 - 64 years per WHO (world health organization) :

  • Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity.

  • Aerobic activity should be performed in bouts of at least 10 minutes duration.

  • For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity.

  • Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

The American Heart Association recommends that a person does exercise that is vigorous enough to raise their heart rate to their target heart-rate zone—50 percent to 85 percent of their maximum heart rate, which is 220 beats per minute (bpm) minus their age for adults—for at least 30 minutes on most days, or about 150 minutes a week in total.

After exercising, a person's heart needs time to recover or to return to its normal, resting heart rate. How long it takes for the heart to resume its resting rate is referred to as heart-rate recovery time. In general, people who exercise regularly, and therefore are more likely to have healthier hearts, have faster heart-rate recovery times than people who do not regularly exercise.

Physical Activity
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