Your inner narrative shapes your reality. Replace “I can’t” with “I’m learning how” to shift your brain’s focus to growth.
Action Tip: Catch negative self-talk today and rephrase it into a positive, actionable statement. Write it down for reinforcement.

Upgrade Your Self-Talk

Your subconscious runs 95% of your actions. Innercises like affirmations help reprogram this autopilot to align with your goals.
Action Tip: Create a 1-sentence affirmation (e.g., “I am confident and capable”) and repeat it 10 times morning and night.﻿

Master Your Brain’s Autopilot

Confidence is built by reinforcing positive neural connections. Practice Innercises like recalling past wins to boost self-belief.
Action Tip: List 5 achievements you’re proud of. Read them aloud daily to wire your brain for confidence.
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Strengthen Neural Pathways for Confidence

Limiting beliefs are just neural patterns you can unlearn. Identify one self-doubt, then counter it with evidence of your past successes.
Action Tip: Write down a recurring negative thought and list 3 instances where you proved it wrong. Review daily to rewire your mindset.﻿

Break Free from Limiting Beliefs

Resilience isn’t suppressing emotions—it’s feeling fear or stress and moving forward anyway. Innercises build this emotional muscle.
Action Tip: When stressed, take 10 deep breaths and visualize yourself calmly handling the situation.﻿

The Power of Emotional Flexibility

Small, consistent Innercises compound over time, like interest in a bank. Dedicate 5 minutes daily to mental practices for lasting change.
Action Tip: Schedule a 5-minute Innercise session (e.g., gratitude or goal visualization) at the same time each day to build a habit.﻿

Build a Success Mindset Daily

Fear is a brain signal you can calm. Use slow, rhythmic breathing to lower stress and regain control during tough moments.
Action Tip: Inhale for 4 seconds, hold for 4, exhale for 4. Do this for 2 minutes when anxiety strikes to reset your mind.﻿

Tame Fear with Focused Breathing

Your brain is like a muscle—train it daily with Innercises, mental exercises that strengthen neural pathways for success. Practice visualization for 5 minutes to reinforce positive habits.
Action Tip: Close your eyes and vividly imagine achieving a specific goal today. Feel the emotions of success to lock it in.﻿

Rewire Your Brain with Innercises

Your brain can see failures as growth chances. Use Innercises to shift your perspective and find lessons in every challenge.
Action Tip: Write down a recent setback and list 1–2 ways it helped you grow. Review this to train your brain for resilience.﻿

Reframe Setbacks as Opportunities

Visualization isn’t just daydreaming—it’s a science-backed Innercise that programs your subconscious for success. Picture your goals in vivid detail daily.
Action Tip: Spend 3 minutes each morning imagining your ideal day—include sights, sounds, and feelings for maximum impact.﻿

Visualize to Actualize

"Innercise" by John Assaraf is a mental fitness guide designed to help you retrain your brain, break limiting beliefs, and develop empowering habits. Through science-backed techniques, it strengthens focus, confidence, and emotional control—unlocking your full potential from the inside out.

In the 1950s and í60s, Jack LaLanne revolutionized the physical fitness and health industry by promoting and teaching exercise and nutrition. Today, we complete the fitness revolution with Innerciseóa comprehensive guide to science-based mental and emotional techniques to strengthen your mindset and unleash the hidden power of your brain. Lack of knowledge or skill is not what really holds you back. Itís your mindset, emotional blocks, and deeply ingrained habits that you must release to clear the path to your greatest victories and successes. With Innercise, youíll learn to change your habitual patterns, and eliminate disempowering emotions like: <ul> <li>Fear of failure or success </li> <li>Fear of being ashamed, embarrassed or judged</li> <li>Low self-worth and self-esteem </li> <li>Negativity and pessimism </li> <li>Lack of confidence and certainty </li> <li>Fear of disappointing yourself or others</li> </ul> Your limiting beliefs, stories, traumas and excuses are nothing more than reinforced subconscious patterns that cause you to think, feel, and consistently behave in ways that produce the same results again and again. Now, cutting-edge technology and the science of neuroplasticity have finally unlocked the door to breaking free from these patterns. My hope in writing this book is that it will empower you to recognize and release whatever is holding you back from your fullest potential and the grandest vision for your life. In this book you will discover how to: <ul> <li>Recognize and release any mental or emotional obstacle that is holding you back from achieving your biggest goals and dreams </li> <li>Increase your self-confidence and self-worth </li> <li>Train your brain to focus on exactly how you will achieve your goals versus why you canít </li> <li>Eliminate any inner block, such as fear of failing, embarrassment, shame, or judgment</li> <li>Enjoy life with greater significance, purpose, and meaning </li> <li>Turn any fear into fuel for success </li> <li>Remove self-doubt and gain more certainty </li> <li>Acquire more self-discipline and develop empowering habits </li> <li>Strengthen your mindset and become unstoppable.</li> </ul> Who is this book for? This book is for the individual who knows they are capable of achieving more wealth, greater health and business or career success yet for some reason, they haven't yet cracked the code to unlocking their fullest abilities and skills. If youíve read books, attended seminars and gained lots of great information and still haven't reached your lifeís biggest goals and dreams, this book will help you shatter the mental and emotional constraints that have held you back from living the life you imagine. If you have a job you want to leave, or a business you want to start or grow, this book will help you break free and do what will give you the greatest purpose and meaning in your life. If you want to get healthier, happier, more focused and aligned with your greatest strengths and passions, this book will ignite the genius within you. If youíve ever caught yourself thinking and feeling that you are not smart enough, good enough or worthy of success, this book will help you release those debilitating thoughts and emotions. If youíve ever been afraid of failing or disappointing yourself or loved ones, this book will give you the tools to train your brain and feel the most empowered, confident and certain you have ever felt. Innercise will help you understand how to master your inner game, so your outer game and results align with the internal vision you have for your life and family.

Tame Fear with Focused Breathing

Similar ideas to Tame Fear with Focused Breathing

9. Try a breathing exercise.

Practice Focused, Deep Breathing

1. The mindful sigh