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2. Hold your breath for 4 seconds. begin to understand that every
Avoid inhaling or exhaling for breath, every thought, every lift,
these 4 seconds. just like every meal, contributes
3. Slowly exhale through your to the masterpiece that is your
mouth for 4 seconds. physique, as well as your life. It’s
4. Repeat steps 1 to 3 until you feel a transformative journey that
re-centered. holds no limits when you remain
focused from the inside out.
Stay present, keeping yourself Some meditation apps I
in this state, as you begin the recommend:
first warm-up sets to initiate the
mind-muscle connection. Take • Insight Timer: https://insighttimer.
short meditative breaks in between com
working sets to re-focus especially • Headspace: https://www.
when the thoughts begin to “ headspace.com
wonder. Repeat the mindfulness • Manifestie: https://manifestie.app
and breathing exercise whenever
you need. It is always there for you to
access at any time. Finish the References
Finish the workout with another workout with 1. Balban MY, Neri E, Kogon MM,
Weed L, Nouriani B, Jo B, Holl G,
quiet meditation to promote Zeitzer JM, Spiegel D, Huberman
relaxation and to aid in muscle another quiet AD. Brief structured respiration
recovery. practices enhance mood and reduce
In conclusion, mindfulness and meditation physiological arousal. Cell Rep Med.
2023 Jan 17;4(1):100895.
meditation practices are one of 2. Basso JC, McHale A, Ende V, Oberlin
the most powerful yet underused to promote DJ, Suzuki WA. Brief, daily meditation
tools to elevate one’s fitness and enhances attention, memory, mood,
bodybuilding journey. You will relaxation and emotional regulation in non-
experienced meditators. Behav Brain
and to aid 3. Mohammed, W., et al. Effect of
Res. 2019 Jan 1;356:208-220.
in muscle Mindfulness Based Stress Reduction
(MBSR) in Increasing Pain Tolerance
recovery. and Improving the Mental Health of
Injured Athletes. Front Psychol. 2018
May 15;9:722
4. Rusch HL, et al. The effect of
mindfulness meditation on sleep
quality: a systematic review and meta-
analysis of randomized controlled
trials. Ann N Y Acad Sci. 2019
Jun;1445(1):5-16.
5. Torkamani, F., et al. Effects of Single-
Session Group Mantra-meditation
on Salivary Immunoglobulin
A and Affective State: A
Psychoneuroimmunology Viewpoint.
Explore. 2018. 14(2):114-121.
ABOUT THE AUTHOR:
ALICE NGUYEN
is an integrative Chiropractor and IFBB
Elite Pro Bikini athlete. She practices in
Bondi Junction, Sydney, and is passion-
ate about health, transformation and
personal growth and development.
FITNESS STYLE 83
