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Innercise: Adjust Your Focus and Release Your Fears

Author: NeuroGym Team | April 24, 2017

Have you ever missed out on an opportunity because you were afraid?

Fear is an insidious obstacle. Sure it used to keep us alive, back in the days of dwelling in caves when large, predatory animals were roaming around the territory. A keen awareness and clear focus saved many of our ancestors' lives.

Nowadays, there aren’t as many real threats to our immediate survival. Inside your brain, however, you have the same fear circuit that your cave-drawing ancestor had.

Instead of flaring up when a mountain lion is nearby, your fear circuit responds to more modern terrors (i.e. fear of public speaking, fear of flying . . . fear of failure, or fear of rejection).

The trigger is different, but the fear response is the same, and your nonconscious mind doesn’t know the difference between something that's real or something that's in your imagination.

Luckily, you’re the boss of your brain. Watch this video with John Assaraf and do the Innercise to learn how to adjust and fix your focus . . . and release your fears from holding you hostage. Ready to start accomplishing your goals?


If you have a specific fear or feel like fear has taken over your thoughts and emotions, slow down and do this Innercise on a daily basis.

Innercise: How to Adjust Your Focus and Release Your Fear

  • First, think of something that causes you to feel afraid. As you do this, take 3 long, deep breaths. In through your nose, out through your mouth.
  • Next, imagine the potential worst-case-scenario — this is the imaginary outcome contributing to your real fear. See the situation going horribly wrong, as you breathe in and out evenly. Then, (continuing to breathe deeply) see and feel everything happening perfectly. I want you to Pretend you’re holding both outcomes right out in front of you, one in each hand. Look at them objectively, and compare. Which one do you prefer
  • Know and realize they’re both possible, and it’s (mostly) up to you to determine which one becomes your reality. What you choose to focus on determines which circuit in your brain lights up. If you fixate on fear, your sympathetic nervous system kicks on — you’ll feel your heartbeat increase and your breath quicken.
  • Focus on being calm and achieving a positive outcome. This will keep you calm as it activates your parasympathetic system.
  • Breathe in and out 5-6 times and really focus on it for a while. Feel yourself overcoming the obstacles (both physical and mental), and relish in the joy of achieving true success. 
  • Acknowledge all possible options, you have the opportunity to choose which one to focus on. By deliberately choosing your focus, you influence your brain chemistry. This will then reinforce your choice, through your emotions and feelings.

release your fears

If you choose to focus on the positive outcome, you can see yourself shaking hands, and being social, and receiving praise, oxytocin and serotonin are triggered. These are the neurotransmitters that make you feel good and keep you motivated to achieve your goals.

If you focus on the negative outcome, you’ll produce more adrenaline and cortisol, two hormones related to stress. This can keep your fear circuit active, which actually shuts down the motivation part of your brain. Make sense?

The choice is yours!

Your brain wants to make sure you’re aware of any potential danger. You don’t have to accept or expect the worst—you just have to be aware of the possibility, in case you need to prepare. When you sense danger nonconsciously, your body instantly gets ready to fight, or flee — just in case. Once you check out your surroundings, and your brain receives feedback that the coast is clear, the fear will dissipate.

You can use this Innercise anytime you feel the fear creeping back in. If it isn’t serving you, it isn’t necessary, right? This practice will help you get clear and let go of your fear. Let us know how this works for you in the comments below!

What's next? 

If you like brain science, and you want to learn more about how to achieve success . . . NeuroGym has a free training for you! Join John Assaraf and other world renowned experts this Saturday for an exciting, exclusive online event.

You'll learn how to retrain your brain to overcome limiting beliefs and the fear that's holding you back from achieving your full potential as a human being.

Watch the Brain-A-Thon Here


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About The Author

NeuroGym Team

NeuroGym Team: NeuroGym’s Team of experts consists of neuroscientists, researchers, and staff who are enthusiasts in their fields. The team is committed to making a difference in the lives of others by sharing the latest scientific findings to help you change your life by understanding and using the mindset, skill set and action set to change your brain.

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