Brian Maierhofer

If I woke up tomorrow with anxiety, depression, and fatigue...

Here's the exact blueprint I'd use to get better.

No pills. No talk-therapy.

Just 7 science-backed tools that work in weeks.

1. Start your day with Morning Pages 

Wake up, grab a pen, and write 3 pages of free-flowing thoughts.

No structure. No rules. Just pure release.

Morning Pages declutters your mind, sparks creativity, and sets a peaceful tone for the day ahead. 

2. Release stress with Somatic Shaking

Shake off tension and trauma with Body Shaking.

This powerful practice helps release stored energy in the body, calming your nervous system, and restoring balance.

Just a few minutes a day can make you feel lighter, more focused, and less anxious.

3. Heal through Human Connection

True healing starts when you feel safe in your own body.

You don’t need to talk about your trauma or depression to heal.

You need relationships that nurture your safety and sense of belonging.

Prioritize these connections to release stress, overcome anxiety, and heal from within.

4. Recharge with Grounding

Walking barefoot isn’t just for fun—it’s science.

Your feet absorb the Earth’s natural energy, syncing with your nervous system and reducing inflammation.

Just 10 minutes a day can calm your mind, boost immunity, and leave you feeling renewed. 

5. Rewire Your System With Somatic Tracking

Somatic Tracking helps you tune into your body’s sensations, noticing where stress or tension is stored.

By observing without judgment, you can release trapped emotions, reduce pain, and reconnect with your body’s natural state of balance and health.

6. Laugh your stress away with Laughter Yoga

Laughter isn’t just fun—it’s therapy.

Laughter Yoga combines intentional laughter with deep breathing to boost mood, lower stress, and increase energy.

Just 15 minutes can flood your body with feel-good hormones and reset your system from stress.

7. End your day with Yoga Nidra

Yoga Nidra is like hitting "reset" on your nervous system.

This guided meditation takes you to the edge of sleep, where your body relaxes deeply, and your mind stays aware.

Just 20 minutes can feel like 3 hours of rest. Total restoration. 

If you want to prioritize what matters most—your mind &amp; body—you might like my newsletters:

I share proven insights on somatic psychology and neuroscience-based therapies to help you optimize your well-being.

Join 6,500+ people inside: https://brianmaierhofer.com/newsletter/

Before you leave, I'm genuinely curious what you would add to this list?

What is your favorite method to heal?

Comment below and explain why.

Thanks for reading!

For more content like this:

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@IamProHuman

The average man lives a shallow, uninspired, and depressing life.

They want to change, but inevitably fall into their old ways. 

A thread on permanent change:

“Reclaim Your Mind”

Culture brainwashed you; original thinking has never been more rare and more valuable. 

High ROI questions:
•What am I willing to die for?
•What am I willing to kill for?

Take 10 minutes a day to build original thought.

“Master the 24-hour habit.”

Your life is a repeating 24-hour habit, to improve you must master your:

•Circadian Rhythm
•Digestive System
•Nervous System Regulation

Self-educate, learn the body, and master your 24-hour habit.

“Rewind Your Mind”

Digital overload is crushing your potential; rewind your mind and find solution with:

•Journaling
•Meditation
•Walking
•Breath

The solution to an overactive mind is adopting habits that offer relief.

“Be a Bouncer”

Entry to your life should be exclusive, curate your VIP list.

Friends should:
•Inspire you
•Challenge you
•Support you
•Confront you

Be ruthless with your time and relationships, say no &gt; yes; discernment is the ultimate tool.

“Heal your Trauma”

Science has proven healing trauma activates potential in your DNA.

Best therapy resources:
•EMDR
•Internal Family Systems
•Psychedelic Medicine

Active therapy, practices that take place outside the therapy room, are the fastest and most efficient.

“Harness your Gifts.”

Stop trying to find your purpose, it’s a silly premise.

Instead, share Universal gifts, be patient, and let purpose find you.

•Kindness
•Creativity
•Play

Kind, creative, and playful people are magnetic; develop these traits, and life comes to you.

“Lay Bricks”

Yes, build your mind, but build heart first.

Foundational Virtues
•Prudence (common sense)
•Temperance (moderation in all things)
•Justice (fairness, honesty, and respect)
•Fortitude (fight for what is morally right)

Your guiding virtues define your life.

“Be of service”

Everyone talks about the importance of mentors, but mastery comes through teaching others.

Give back to:
•Yourself
•Your family
•Your community

Humans are designed to be interdependent; lean into your relationships and take the time to develop new ones.

Your ideal life is revealed when you become your ideal self.

Your life is a mirror of who you are internally. 

Start with you, and watch your life follow.

This is the year you take control of your life.

Nurture your body or become a ship with no sail.

The ultimate aesthetics, fitness, and health guide for men:

#1 determinant for how others respond to you is physical appearance. 

Low body fat %  = facial features/muscle definition pop; energy level is 100x better.

This aspect of attractiveness (like most) is within your control; absence of visceral fat is key for metabolic health.

4 lifts for max results in both function and form (aesthetics).

Progressive overload on:
 - Squat
 - Military press
 - Weighted pull-ups
 - Incline bench press

Aim for longevity and look; never sacrifice for ego lifts (deadlift = injury potential).

Prioritize joint health; your ligaments and tendons are what allow you to move. 

Joint health = greater range of motion  = greater strength and athleticism

Yoga, swimming, and mobility flows allow you to move and look like an athlete; your body will thank you when you’re 60.

1 ½ hours of Zone 2 cardio/week (can still hold a  conversation) is a low bar for metabolic health; there is no excuse.

Make it play; make it mentally stimulating: 

- Sports 
- Rucking
- Dancing

Endless options to get your heart rate up and have a good time; be creative.

Train V02 max 1x/week (max amount of oxygen your body absorbs during exercise).

High V02 = truly fit; @FitFounder dropped a banger thread on this.

Low impact:
- Cycling
- Hill Sprints

Nobody needs to lift more than 3x/week; hit your Zone 2 and V02 max to live until 120.

@FitFounder Learn to breath; diaphragmatic strength offers:

- Better posture
- Improved lung capacity
- Reduced stress and anxiety
- A deeper and resonate voice

Lay flat with 25 lb. plate on your chest; breath deep/focus on expanding your rib cage. 

Flexible ribs = diaphragmatic strength

@FitFounder Spending less time eating:

 - Saves money
 - Increases growth hormone
 - Lowers body fat percentage
 - Reverses the process of aging
 - Increases mental clarity and focus

Do intermittent fasting 3-4x/week; 2x/year do a longer fast to reach autophagy (kills precancerous cells).

@FitFounder Weekly sleep metrics &gt; daily sleep metrics.

This creates freedom in your lifestyle and the science backs it up.

 - 50 to 60 hours of sleep a week
 - Set room temp to 62-68 degrees
 - Sleep and wake up at the same time
 - No food or blue light within two hours of going to bed

@FitFounder Eat whole foods; shop local if it's in the budget.

- 30 grams of fiber/day 
- Limit sugar (use honey)
- 1 gram of protein/lb. of body mass/day 
- Drink 3-4 liters of water/day (quality of water &gt; quantity)

Think of diet as compounding interest.

@FitFounder Man's hormone cycle is 24 hours; mastering the above will (almost) maximize your T levels, but ...

Fabrics: do not wear polyester shorts or underwear.

Supplements: Vitamin D, Zinc, and Magnesium.

Electronics: keep your laptop and phone away from your groin area.

@FitFounder Your mind benefits from:

- Writing
- Meditating
- Prayer (just talk to yourself)

The neuroscience is out; prayer works, it changes your brain chemistry 

Contempt before investigation is a killer; an open mind wins every time. Do the above daily.

@FitFounder 2024 is the year we plant our flags.

I'm beta launching a group cohort for cheap. 

As a therapist and athlete, I offer a true mind, body, spirit program; hit the DM if interested.

Parasympathetic Activation is the best way to rewire your brain from toxic habits, heal stored trauma, and restore your nervous system to optimal health.

Here’s what it is and how to do it: 🧵 

The human nervous system has an incredible ability to heal itself, just like all living organisms.

But for healing to happen, your body needs to enter it's “healing state.”

That’s where Parasympathetic Activation comes in.

Let’s break it down ↓

Your autonomic nervous system has 2 main parts:

• Parasympathetic (rest + digest): Repair, recover, and heal.
• Sympathetic (survival mode): Fight, flight, or freeze.

In ancient times, sympathetic activation helped us escape dangers (like running from a tiger).

But here’s the problem in modern life…

We’re often chronically stuck in fight-or-flight mode.

When this happens, you experience:

• Irritability
• Depression
• Crippling anxiety
• Feeling of hopelessness
• Brain fog, overwhelm, and poor memory
• Disassociation (disconnected from your thoughts &amp; feelings)

It's important to have awareness of when you get stuck in survival mode.

Why?

Because the sooner you can shift from survival to relaxation, the better.

A relaxed state signals the brain to release oxytocin and other feel-good chemicals.

These chemicals heal the body and benefit the brain:

In this state, you experience:

1. Effortless Calm
2. Rock-Solid Focus
3. Immunity Upgrade
4. Deeper, Revitalizing Sleep
5. Effortless Emotional Control
6. Mental and Physical Healing

The deeper you relax the stronger the functions of your Parasympathetic nervous system (PNS) becomes.

Here are 4 ways to naturally activate the (PNS) and heal:

1. Tapping (EFT)

The Emotional Freedom Technique combines acupuncture and psychology.

A growing database of research indicates it can lead to profound transformation.

It involves gently tapping your fingertips along points on the body, primarily located along energy meridians. 

2. Humming

A nerve in the back of your throat (the Vagus nerve) influences relaxation.

Polyvagal humming has been shown to boost:
• Immune function
• Cognitive clarity
• Digestive support

Here's how to do it: 

3. PMR (Progressive Muscle Relaxation)

This technique helps release physical tension and brings awareness to stress stored in different muscles.

Tense and relax muscles one by one to bring awareness to areas holding stress.

Progressively this promotes deep relaxation and healing.

4. Somatic Therapy

It combines psychology and neuroscience to rewire old patterns,

It helps you heal by tuning into the body’s sensations, where stress and trauma are stored.

It’s a powerful way to release tension and shift old emotional patterns from the brain: 

Based off my experience as a therapist, Somatic Therapy stands out as the most effective:

These are the changes my clients consistently report:

• Improved sleep quality
• Boosted energy & vitality
• Healing from past trauma
• Increased mental clarity and focus
• Relief from chronic pain and tension
• Enhanced emotional regulation and well-being

If you want to experience neuroscience backed tools to restore your health, regulate your emotions, and create a new future,

Checkout my free somatic protocol:

It's based on 7+ years of experience in mental health.
https://bodymindaccelerator.com/