3 Training Practices to Unlock our Brain Potential

Going to the gym transforms our bodies, toning our muscles and making us stronger. We can see these changes visually, and we feel good about ourselves. However, unlike our muscles, we cannot see our brain as it is inside our skull. Nevertheless, we can observe its changes through our actions, behaviors, thoughts, and emotions, which result from our cognitive and emotional experiences. Our brain's plasticity allows it to change in response to changes in our behaviors, thoughts, and experiences throughout our lives, not just during our developmental years.

Our brain controls what we do and how we think, and it plays various roles in our bodies, even transmitting signals to our hearts. It requires about 20% of the daily caloric intake, making it the organ that needs more energy to function. Our brain's biochemistry changes depending on the information and perception we receive from our environment and the world, releasing chemicals in our body. For example, when we have positive experiences, our brain rewards us with the release of dopamine, serotonin, and oxytocin, which are associated with pleasant emotions such as happiness, pleasure, and love. On the other hand, when we face threats, our brain triggers the release of stress hormones such as cortisol and adrenaline, which are associated with unpleasant emotions such as fear, anxiety, and anger.

To understand a bit more about our biology, we have billions of cells in our brain called neurons. At birth, only a few are connected, and the rest of the connections form from our interactions with the world. During our early years, our neuropathways form, which are transmissions and signals that our cells exchange, defining our movements, language, thoughts, emotions, learning, and memories. As adults, we can rewire our brains with the behaviors, personal traits, and lifestyles we wish to cultivate.

Here are three training practices that can help us tapping into our brain's ability to change and evolve.

1. Become curious

Curiosity is a natural and powerful driver of learning. As children, we are born with an innate sense of curiosity that helps us explore and understand the world around us. However, as we grow older, we often lose this sense of wonder and become more judgmental and critical of ourselves and others. To counteract this, we can adopt an infant’s curiosity and approach life with a non-judgmental and exploratory mindset. By asking questions, trying new things, and focusing on what brings us pleasure and enjoyment, we can fire new neurons and create neuropathways that inform our learning and creativity.

Next time you find yourself judging yourself, pause and be curious: What is happening? Why am I feeling this way?

2. Do as many repetitions as you possibly can

Repetition is key to forming new habits and strengthening neural pathways in our brains. Whether it’s practicing a new skill, changing a negative thought pattern, or adopting a healthier lifestyle, we need to do it repeatedly until it becomes ingrained in our minds. Catching ourselves in the moment and making the effort to practice the desired behavior is essential to creating lasting change. Mistakes are part of the process, and it’s important to stay determined and committed to building new neural connections.

3. Practice mindfulness and meditation

Just like how lifting weights strengthens and builds our muscles, mindfulness and meditation strengthen and build neural pathways in our brain. Recent research has shown that individuals who practice mindfulness and meditation have more circuits of connections associated with emotional regulation, calmness, and cognition. When we focus on the present moment, we engage in powerful mental training. This mental training involves fitness for our prefrontal cortex, the brain region in charge of our decision-making, impulses, cognitive behavior, and more. Just as regular exercise at the gym helps us build physical strength, meditation and mindfulness help us build mental strength.

Through regular practice of mindfulness and meditation, we can improve our memory, focus, self-awareness, and self-esteem. We can also lower stress and foster the beauty of kindness, empathy, and compassion, bringing a greater sense of well-being.

It's important to note that we don't need to tackle all of these practices simultaneously to create neuroplasticity. We can start with the practice that resonates with us the most and be patient with ourselves as we work to build new neural pathways. With commitment and effort, we can tap into our immense and unique potential to grow and thrive in the direction we choose

With empathy,

Ale

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