How to Use Mind Over Body to Improve Your Health

Imaginary image of man using mind over body power

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We’ve all heard stories of people who have had their cancer go into remission due to their positive thoughts or people who have been able to cure a disease by taking the placebo drug in a trial. These examples illustrate the power the mind has in affecting one’s health. By tapping into the power of your mind through mind over body or the mind-body connection, you have the ability to increase healing, decrease stress, feel stronger, and even live longer. 

 

The question is – how can you harness your mind over body to improve your health? Let’s take a look at five practical strategies that you can use. These will help you control how you feel and help unlock your potential. Start small, be consistent, and watch how your body responds to the power of your mind.

 

Man smiling - use mind over body to achieve happiness

1. Use Mind Over Body to Train Your Thoughts to Stay Positive

The first thing you want to do is build a mindset that supports your health. Where negative thoughts can increase stress, doing great harm to your body including preventing your body from healing, positive uplifting thoughts can trigger your mind to impact your body’s health. 

 

Here’s how to get started:

 

  • Choose encouraging words: In my article A Limited Mindset Is an Untrained Mind I discuss how you can use positive self talk, formed in the second person to train your mind. Tell yourself, “Your body is working to heal, and You’re getting stronger.”
  • Write down your thoughts: Keep a journal of positive ideas to read each morning. Or, as I have done, record them and play it back to yourself a few times a day.
  • Challenge negativity: When you become worried about something you can counter it with positive vocalized thoughts like “You can handle this.”
    This calms your nerves and lowers stress hormones like cortisol. Over time this approach helps your body fight illness and recover faster. For example, studies show that optimistic people often have stronger immune systems [1]. So, start each day with a positive set of thoughts to train your mind and your body for improvement. Practice this habit daily, and you’ll notice your mood and energy improve. A positive mind creates a healthier body—try it and see the results for yourself.
  • Avoid Toxic Positivity – Stay curious and avoid being so positive that you ignore valid emotions. A good balance is to acknowledge challenges but encourage hope.

 

man actively breathing - using active breathing to achieve mind over body

2. Use Deep Nasal Breathing to Calm Your Body

Next, try deep breathing to relax your body and mind. Stress makes your heart race and your muscles tighten, which can slow healing and drain your energy. Deep breathing (slow, light and full breathing from the diaphragm) changes this by activating your body’s parasympathetic relaxation response. This mind over body technique is easy to learn and works quickly. The greatest benefit comes from breathing in and out through your nose. If your nose is congested or you have other issues with your nasal pathways you can try using nasal sprays and dilators to open your airways (even temporarily) or discuss your options with a medical doctor. 

 

Follow these steps:

 

  • Find a quiet spot: Sit or lie down where you won’t be disturbed.
  • Breathe slowly: Inhale through your nose for five seconds, then exhale slowly for six.
  • Repeat for five minutes: Focus on your breathing to clear your mind and relax.
    This method slows your heart rate, lowers blood pressure, and eases tension. It also increases oxygenation to your brain and body [2]. As a result, your body shifts into a calm state, which promotes healing and improves energy. This breathing approach can also help you sleep better, which is necessary for recovery. Finally, because more oxygen reaches your brain it can reduce headaches and can improve stomach issues due to the pressure of your diaphragm on your digestive system. With continuous practice, over time, you’ll minimize stress and the negative impacts it has on your body. This helps your body stay strong and healthy. Give it a try today!

 

Man happy while cooking - use visualization to achieve mind over body

3. Picture Your Body Thriving by Using Mind Over Body

Another great strategy is visualization as I discuss in Positive Visualization For A Great Life. This mind over body technique involves imagining, while in a meditative state, your body as strong and healthy. When you picture yourself healthy, your brain responds in powerful ways. Visualization improves your mood and may even speed up recovery. 

 

Here’s how to do it:

 

  • Set aside time: Spend five minutes each morning in a quiet space. Close your eyes, relax, and slow your breathing.
  • Create a clear image: Imagine your body healing—for example, see your immune system fighting off a cold or virus.
  • Feel the emotions: Picture yourself happy and full of energy as you heal.
    This mental exercise helps because your brain releases feel-good chemicals like dopamine when you imagine positive outcomes. These chemicals can reduce pain and stress, supporting your body’s natural healing process. For example, athletes often visualize success to improve performance, and the same idea works for health [3]. If you’re dealing with an injury, picture the area getting stronger each day. Over time, this practice can lift your spirits and keep you motivated. Visualization is simple but effective, and it works for anyone. So, take a moment each day to imagine your body becoming stronger or healing—it’s a small step with a big payoff.

 

2 Men running - improve health naturally

4. Move Your Body to Lift Your Mood

Also, add movement to your daily routine to strengthen the mind over body connection. Activities like walking, stretching, or Tai Chi, for example, do more than keep you fit—they lift your spirits too. Movement helps your brain release chemicals called endorphins, which make you feel happy. 

 

Here’s how to make it work:

 

  • Pick a fun activity: Choose something you enjoy, like a short walk or a space outside on the lawn.
  • Start small: Aim for 10 minutes a day, then increase as you feel ready.
  • Stay consistent: Move at the same time each day after some other regular routine to build a habit.
    Happiness from movement reduces pain and helps your body heal faster. For example, a quick walk can ease tension in your shoulders and clear your mind after a long day. Plus, staying active improves blood flow, which helps your body repair itself. Movement also boosts your confidence, making you feel more in control of your health. Even on busy days, a little activity can go a long way. So, find a way to move that feels good for you, and make it a regular part of your routine. Your mind and body will thank you.
  • Set Small Health Goals
    Break down health challenges into tiny steps. If you’re tired, set a goal to walk for 5 minutes and think, “You’re  proud of yourself for moving.” This builds confidence, lowers stress, and helps your body feel stronger through positive reinforcement.

 

Wim Hof using a form of Tummo breathing technique for boosting immunity naturally

6. Activate the Stress Response to Boost Immunity and Mood

Finally, try Tummo, similar to Wim Hof breathing, to improve your immune system and mood. This mind over body practice uses fast breathing to “shock” your system in a controlled manageable way, much like a cold plunge. While this technique, discussed by Dr. Andrew Huberman, seems contrary to using deep breathing to calm you, discussed above, because it induces controlled stress by activating the sympathetic nervous system. In doing so, it reduces inflammation, brings about focus, and improves your immune system [4]. It also trains your body to handle stress better so that when it occurs naturally it doesn’t have as big of an impact.

 

Here’s how to do it:

  • Breathe fast and deep: Inhale and exhale quickly through your nose for 30 seconds, about 20–30 breaths.
  • Hold your breath: After exhaling, hold your breath for as long as you can, then breathe normally.
  • Focus your mind: Stay calm and think, “You are strong, you are healthy,” to feel in control.
    Tummo increases hormones like adrenaline, which can boost your mood, making you feel focused. It also lowers harmful inflammation, helping your immune system fight illness better [4]. For example, people who practice this often feel happier and get sick less often. Pair it with a quick cold shower for an extra boost—start with 15 seconds and build up. Be careful, start slow, and stop if you feel dizzy. Tummo helps you use your mind to make your body stronger and healthier.

 

Conclusion: Take Control by Using the Mind Over Body Connection

It is clear mental states and thoughts can have a large impact on physical health and bodily functions. In fact, this goes both ways, as we all know pain often puts people in a bad mood. By knowing and using mind over body techniques you can positively impact your health.

 

Start with the techniques in this article, such as using breathing exercises, thinking more positively, and moving more often, preferably through exercise. These habits when done consistently begin to build a stronger mind, leading to a stronger, less inflamed, less stressed and more healthy body. Being consistent is the most important part of building a more healthy mind and body. Why not begin today to take the steps that will unlock the power of your mind?

Check out A Limited Mindset Is an Untrained Mind: Train Yours Now.

Picture of Rick Carmichael

Rick Carmichael

Rick is a Certified Breathing Coach and Hypnosis and NLP Practitioner Coach helping men over 50 ‘regain their edge’. His foundational driven approach empowers middle-age men to make the lasting changes needed to improve their health, vitality and appearance.

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