The amazing feeling of being "in the zone" (also called flow state), when you're firing on all cylinders, performing at your best, and everything just seems to fall into place—most of us have experienced this at some point in our lives. But what if this state wasn't an occasional occurrence but a no...

Have you ever enjoyed the perfect harmony of a symphony, each instrument playing its part to create a beautiful and cohesive sound? Now, imagine a similar symphony playing out within you – where the instruments are your brain, body, and mind. These three are often looked at in isolation but they are...

Last week someone dropped off a giftbag, with a beautiful beach towel inside, in front of my house and the only label on it said: Thank you, Heike. I had no idea who put it there and why. I jumped around with joy, not just because of a new beach towel but because I felt genuinely appreciated. It put...

Have you ever felt pain in an area of your body and nothing seems to help to alleviate it by addressing the area of discomfort?  The reason might be that the source of the pain is a completely different area. This experience is a medical phenomenon known as referred pain. Contrary to what our intuit...

We've all been there – staying up late to meet a deadline or having a good time socializing aka partying. We think that we can 'catch up' on sleep over the weekend. However, the belief that lost sleep can be fully recovered is more myth than reality. Sleep science suggests that chronic sleep depriva...

Imagine a powerful supercomputer, capable of making complex calculations, adapting to new challenges, and processing a vast array of emotions—all within a compact, three-pound package. That's your brain! It is an amazing organ responsible for shaping your life experiences, relationships, and overall...

Did you know that visualization is a super powerful mental tool that can increase your performance (athletes and non-athletes) and also positively impacts your health and wellness? Imagine yourself running a marathon, feeling the wind in your face, your heart pounding, and the exhilaration of crossi...

Imagine unlocking the door to a brighter, more fulfilling future simply by changing the way you think. The beliefs we hold shape our thoughts, emotions, and actions, with limiting beliefs often standing in the way of our true potential. We all have found ourselves saying something like “I can’t do t...

Close your eyes for a moment and consider the vibrant hues of a sunset, the amazing patterns of butterfly wings, or the emotional depth in the eyes of a loved one. Our world is a visual masterpiece, and our ability to perceive and appreciate its beauty is made possible by the remarkable functions of...

Have you ever stood beneath a star-filled sky, looked upon a massive mountain peak, or listened to music that sent chills down your spine? I have! These awe-inspiring moments have the power to transform us. Awe is a powerful and often overlooked emotion that can have a profound impact on our well-be...

In today's modern world, it's common to spend hours scrolling through social media, watching videos, or working on a laptop late into the night. However, research suggests that being on a screen from 11 pm until 4 am can negatively affect your brain and overall health. 

One of the main reasons why ...

Are you often tossing and turning and struggling to fall asleep? It used to take me a long time to fall asleep until I started the 4-7-8 breathing drill.

The 4-7-8 breathing technique, also known as "relaxing breath," is a simple yet effective exercise that can help you relax, help you fall asleep,...