How Neuroplasticity Shapes Your Brain, Stress & Health

Austin Tchikatilov • September 13, 2026

Your Nervous System Is Always Adapting..

What if one of the most important things to understand about your health is that your brain is not fixed?

Every day, your nervous system is responding to the world around you. The way you move, breathe, sleep, eat, learn, interact with other people, and respond to challenges all provide information that your brain and body must process. Your nervous system is constantly receiving these inputs, interpreting what they mean, coordinating a response, and adapting based on experience.

This ability to change is called neuroplasticity, and understanding it can completely change the way you think about your brain, your nervous system, and your health.

Your Nervous System Is Your Communication Network

Your nervous system is much more than your brain. It includes your brain and spinal cord, peripheral nerves, sensory systems, autonomic nervous system, and the vast networks communicating with your muscles, organs, and tissues. Together, these systems help you sense what is happening both outside and inside your body, integrate that information, and coordinate an appropriate response.

Touch something hot and your nervous system rapidly organizes a protective response. Stand on an unstable surface and information from your eyes, inner ear, muscles, and joints helps your brain keep you upright. Walk into a stressful meeting and your autonomic nervous system may increase alertness, heart rate, and cardiovascular output. Later, when you are resting in a safe environment, physiology can shift toward processes associated with digestion, restoration, and recovery.

In this way, your nervous system is constantly asking three basic questions: What is happening? What does it mean? What should I do about it?

This is one reason the nervous system provides such a useful framework for understanding human health. It is continuously helping the body perceive its environment, coordinate its behavior, and adapt to changing demands.

What the Science Tells Us: Your Brain Can Change

For much of modern medical history, the adult brain was viewed as relatively fixed. We now know that picture was incomplete. The nervous system retains the ability to modify its function and organization in response to experience. This is what we mean by neuroplasticity.

Neurons can alter the strength of their connections, neural networks can reorganize, and repeated experiences can influence how efficiently particular circuits operate. Learning depends on these processes. So does acquiring a new motor skill, improving balance, learning an instrument, and many forms of neurological rehabilitation.

A simple way to think about it is this: what you repeatedly ask your nervous system to do can influence what it becomes better at doing.

However, neuroplasticity is not automatically positive. The brain adapts to repeated inputs whether those patterns are helpful or unhelpful. Repeated practice can strengthen a useful skill, but repeated behaviors and experiences can also reinforce patterns we may not necessarily want. Plasticity simply means the nervous system is capable of adapting. The more important question is: What are you asking it to adapt to?

Stress Isn't the Enemy

Stress is often discussed as though it is inherently harmful, but the ability to mount a stress response is essential for survival and performance. During situations that require action, the sympathetic branch of the autonomic nervous system helps mobilize resources. Heart rate and cardiovascular output increase, energy becomes more readily available, and attention may sharpen. These responses are useful when you are exercising, competing, giving a presentation, or responding to an actual threat.

Parasympathetic pathways, on the other hand, participate in functions associated with digestion, energy conservation, cardiovascular regulation, and recovery. We need both systems to be balanced and function in harmony.

The goal, therefore, isn't to remain “parasympathetic” all day. A healthier target is adaptability: the ability to appropriately increase activation when the situation requires it and transition toward recovery when that demand has passed.

Instead of thinking sympathetic = bad and parasympathetic = good, think of nervous-system health as the ability to move appropriately between states based on what life requires.

Where the Vagus Nerve Fits In

The vagus nerve has become one of the most talked-about structures in the wellness world, sometimes with claims that go well beyond the available evidence. But its actual biology is fascinating enough without exaggeration.

The vagus nerve, or cranial nerve X, is a major component of parasympathetic communication. It connects the brain with structures throughout the neck, chest, and abdomen and participates in the regulation of cardiovascular, respiratory, and gastrointestinal functions.

Importantly, vagal communication isn't simply the brain sending commands down to the body. A large proportion of vagal fibers are afferent, meaning they carry information from the body toward the brain. This highlights a much larger principle: communication between your brain and body is constantly occurring in both directions.

Your breathing influences physiology. Movement produces enormous amounts of sensory information. The gastrointestinal system communicates with the brain through neural, immune, endocrine, and metabolic pathways. The cardiovascular system continually generates information that the nervous system monitors and responds to.

The brain is not an isolated command center floating above the body. It is part of an extraordinarily dynamic brain-body communication network.

Movement Is Fuel for the Brain

Exercise is not just for your muscles. Every time you move, enormous amounts of sensory information travel through your nervous system. Your brain must determine where your body is in space, where your head is moving, what your eyes are looking at, how much force your muscles need to produce, and how your posture and balance need to change from moment to moment.

Physical activity also appears to influence biological processes associated with neuroplasticity. One of the most studied is brain-derived neurotrophic factor (BDNF), a protein involved in neuronal function, synaptic plasticity, learning, and memory. Human research has found that exercise can influence circulating BDNF, although the magnitude and duration of this response depend on factors such as exercise intensity, duration, population, and measurement timing.

This does not mean that every workout instantly “grows your brain.” It means something more nuanced and useful: movement provides rich neurological input while also influencing biological pathways associated with brain health and adaptation.

Your workout is a brain experience too.

Your Sensory Systems Help Build Your Experience of the World

Movement also highlights how dependent the brain is on sensory information. Your visual, vestibular, and proprioceptive systems continually work together to help you understand where you are and how to move through your environment.

Vision provides information about the world around you and helps guide movement through space. The vestibular system, located within the inner ear and its central connections, detects head movement and orientation relative to gravity and contributes to balance, posture, spatial orientation, and gaze stabilization. Proprioceptive information from muscles, tendons, joints, and related sensory receptors helps the nervous system estimate body position and movement.

Your brain continuously integrates these streams of information rather than relying on any one system in isolation. Try standing on one leg and then closing your eyes. The task usually becomes more difficult because you have removed one of the major sensory inputs your brain was using to maintain balance.

That simple experiment gives you a glimpse of something your nervous system does every second of every day: combine multiple streams of information to create an appropriate response.

Sleep Is Part of the Neuroplasticity Process

If movement and experience provide information to the nervous system, sleep helps the brain process experience.

Sleep is not a period in which your brain simply shuts down. Research has linked sleep with learning, memory consolidation, synaptic plasticity, metabolic regulation, and many other aspects of brain function. Across different stages of sleep, neural networks demonstrate complex patterns of activity associated with processing and reorganizing information acquired during wakefulness.

A useful way to think about this is that your waking life provides experiences for the brain to work with, while sleep participates in how some of those experiences are processed and consolidated.

This is one reason sacrificing sleep in the name of productivity can eventually become counterproductive. If you care about learning, performance, recovery, or long-term brain health, sleep isn't wasted time. It is an essential part of the adaptation process.

Your Environment Is Training Your Nervous System

This is where neuroscience becomes practical. You aren't only “training your brain” when you perform a brain exercise. You're training it through the repeated experiences of everyday life.

Consider the information your nervous system receives during a typical day: natural daylight or artificial light, movement or prolonged sitting, face-to-face interaction or constant notifications, time outdoors or hours of screen exposure, novel challenges or repetitive routines, periods of stress followed by recovery—or stress followed immediately by more stress.

None of these inputs need to be viewed as inherently good or bad in isolation. Human beings are remarkably adaptable, and one stressful day or poor night of sleep does not define your health. What matters more are the patterns that accumulate over time.

One night of poor sleep is very different from chronically sleeping too little. One sedentary afternoon is different from years without regular physical activity. A difficult week is different from prolonged stress without adequate opportunities for recovery.

Health is rarely determined by a single input. Your repeated patterns matter.

Five Ways to Support Your Brain + Nervous System

Supporting your nervous system doesn't require turning your life into an elaborate biohacking experiment. Some of the most powerful starting points are also the most fundamental: movement, sleep, breathing, learning, and recovery.

First, move your body regularly. Walk, lift weights, run, hike, dance, play sports, and incorporate activities that challenge coordination and balance. Physical activity supports cardiovascular and metabolic health while also providing the nervous system with rich sensory and motor input.

Second, protect your sleep. Maintain a reasonably consistent sleep-wake schedule, seek natural light during the day, reduce unnecessary stimulation late at night, and give yourself adequate opportunity to sleep. Your brain needs periods of both experience and recovery.

Third, experiment with slow, comfortable breathing. Breathing is unusual because it operates automatically but can also be voluntarily controlled. Changing respiratory rate and pattern can influence cardiovascular and autonomic physiology. One simple practice is to inhale gently through the nose for approximately four seconds and exhale slowly for approximately six seconds for two to five minutes. This isn't about “hacking” the vagus nerve. It's simply one accessible way of intentionally influencing your physiological state.

Fourth, challenge your brain. Learn a skill, practice a new movement, play an instrument, learn a language, work on your balance, try a new sport, or expose yourself to appropriately difficult problems. Neuroplasticity depends on experience, and the nervous system needs meaningful challenge in order to adapt.

Finally, build genuine periods of recovery into your life. Spend time outside. Walk without your phone. Read. Meditate. Pray. Stretch. Spend time with people you care about. Recovery does not have to be complicated. Sometimes it simply means giving your nervous system fewer demands to respond to.

The Weekly Reset

Knowing neuroscience is interesting. Using it is what matters.

This week, don't try to completely optimize your life. Instead, give your nervous system a few consistent inputs. Spend ten minutes learning or practicing something new. Move your body intentionally every day. Get outside and expose yourself to natural daylight, particularly earlier in the day when possible. Spend two to five minutes practicing comfortable slow breathing. Finally, choose a realistic bedtime and protect it.

These behaviors aren't magic, and no single practice determines your health. Their value comes from repetition. Small inputs, repeated consistently, become part of the environment to which your nervous system adapts.

So rather than asking, “What health hack am I missing?”, consider asking:

“What information am I repeatedly giving my brain and body?”

The Big Idea

Your brain isn't simply something you were born with and carry unchanged throughout life. It is a dynamic organ that continues responding to experience. Your nervous system is constantly sensing, integrating, responding, learning, and adapting.

Movement matters. Sleep matters. Challenge matters. Recovery matters. Your sensory environment matters. The people and experiences surrounding you matter.

You cannot control every input life throws at you, nor should you try. But you can become more intentional about many of the inputs you repeatedly provide.

Your brain is always adapting. The question is: What are you training it to adapt to?

Ready for Your Next Reset?

If you want a simple place to start, download my free Nervous System Reset for practical strategies you can incorporate into your day through movement, breathing, and recovery—without turning your health into another full-time job.

Join The Weekly Reset for evidence-informed ideas about the brain, nervous system, development, nutrition, and human performance delivered straight to your inbox.

Research + Further Reading

Knaepen K, et al. Neuroplasticity—exercise-induced response of peripheral brain-derived neurotrophic factor: a systematic review of experimental studies in human subjects. Sports Medicine. 2010.

El-Sayes J, et al. Effects of Physical Exercise on Neuroplasticity and Brain Function: A Systematic Review in Human and Animal Studies.

Yang G, et al. Experience and sleep-dependent synaptic plasticity: from structure to activity. Philosophical Transactions of the Royal Society B. 2020.

Abel T, et al. Sleep, plasticity and memory from molecules to whole-brain networks. Current Biology.

Disclaimer: This article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease or replace individualized medical care.

Yours in Health,

Dr. Austin Tchikatilov

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Primitive Reflexes and Neurodevelopment: Why Early Movement Patterns Matter for Lifelong Brain Health

By Austin Tchikatilov • July 20, 2026

Every Child Is Born With Reflexes Designed for Survival Long before a baby learns to crawl, stand, or speak, their nervous system is already hard at work. Primitive reflexes are automatic, involuntary movement patterns that emerge during fetal development and infancy. These reflexes are controlled primarily by the brainstem —the oldest and most primitive part of the brain responsible for survival. They serve essential purposes such as: Protecting the infant after birth Assisting with feeding and breastfeeding Helping babies move against gravity Preparing the body for voluntary movement Stimulating normal brain development through sensory experiences These reflexes are not meant to last forever. As the cerebral cortex, cerebellum, basal ganglia, and frontal lobes mature, higher brain centers gradually inhibit these primitive patterns. This process is known as primitive reflex integration. When reflexes remain active beyond the expected age, it suggests that the nervous system has not fully transitioned from reflexive movement to voluntary, coordinated movement. Rather than indicating laziness or poor behavior, retained primitive reflexes often reflect immature neurological development. Brain Development Is Built Layer by Layer One of the most important concepts in developmental neuroscience is that the brain develops from the bottom up and back-to-front. Development typically follows this sequence: Brainstem Cerebellum Midbrain Basal ganglia Limbic system Cortex Frontal cortex (executive function) Primitive reflexes originate in the brainstem. As these higher centers mature, they suppress primitive reflex activity while allowing more sophisticated movement, balance, emotional regulation, and learning. If primitive reflexes remain active, they continuously send immature motor signals that interfere with the development of higher brain functions. It is similar to trying to build the second floor of a house before the foundation is finished. Why Are Primitive Reflexes So Important? Primitive reflexes are much more than simple movements. They help organize nearly every major neurological system. Proper integration supports: Balance Coordination Vision Eye tracking Posture Muscle tone Emotional regulation Speech development Sensory processing Attention Fine motor skills Gross motor skills Learning readiness When these reflexes persist, children may compensate in countless ways without anyone recognizing the underlying neurological cause. Research Has Found Higher Rates of Retained Reflexes in Neurodevelopmental Disorders A growing body of research has reported associations between retained primitive reflexes and conditions such as: Autism spectrum disorder ADHD Developmental coordination disorder Dyslexia Learning disabilities Speech delay Sensory processing challenges Cerebral palsy Developmental delays Importantly, retained primitive reflexes do not cause autism or ADHD. Instead, they may serve as clinical indicators of delayed or atypical neurological maturation and may contribute to motor, sensory, and behavioral challenges experienced by some children. Common Primitive Reflexes Primitive Reflex Normally Integrated Common Signs if Retained ---------------------------- ---------------------------- ------------------------------------------------------------------------------------------------------------- Moro Reflex 3–6 months Anxiety, poor emotional regulation, hypersensitivity to sound/light, poor balance ATNR 4–6 months Poor handwriting, crossing midline difficulty, poor crawling, visual tracking problems STNR 9–11 months W-sitting, poor posture, difficulty sitting still, delayed crawling, clumsy movements TLR 2–4 months Poor balance, toe walking, weak core, motion sickness, poor spatial awareness Spinal Galant Reflex 3–9 months Fidgeting, bedwetting, poor attention, scoliosis tendencies, clothing sensitivity Palmar Grasp Reflex 4–6 months Poor pencil grip, weak fine motor skills, delayed handwriting Plantar Grasp Reflex 9–12 months Poor balance, toe walking, awkward gait Rooting Reflex 3–4 months Speech delays, oral sensitivities, picky eating Babkin Reflex 3–4 months Oral motor delays, speech difficulties, feeding challenges Babinski Reflex 12–24 months Delayed walking, abnormal gait if persistent Why Might Primitive Reflexes Be Retained? No single explanation accounts for every child, but several factors are thought to contribute: Prenatal Factors Maternal stress Poor maternal nutrition Inflammation Environmental toxins Certain infections Limited fetal movement Birth Factors Prolonged labor Emergency C-section Vacuum or forceps delivery Prematurity Birth trauma Low oxygen during delivery Early Childhood Factors Limited tummy time Insufficient crawling Recurrent ear infections Chronic inflammation Nutritional deficiencies Excessive screen time replacing movement Sedentary lifestyles Chronic stress Sleep disturbances Neurobiological Factors Researchers also propose that retained reflexes may reflect: Delayed maturation of cortical inhibitory pathways Cerebellar dysfunction affecting motor learning Altered sensory integration Vestibular system dysfunction Reduced neuroplasticity Persistent neuroinflammation Impaired brain network connectivity These mechanisms remain active areas of research, and no single model explains all cases. How Retained Reflexes May Affect Autism and ADHD Many children with autism and ADHD demonstrate difficulties with: Balance Coordination Motor planning Eye movements Emotional regulation Executive functioning Sensory processing Retained primitive reflexes may amplify these challenges by continually activating immature movement patterns and increasing the brain's workload during everyday activities. For example: Retained Moro Reflex May contribute to: Easily startled responses Emotional overwhelm Poor stress tolerance Sensory overload Hypervigilance Retained ATNR May contribute to: Reading difficulties Crossing midline problems Poor handwriting Difficulty using both hands together Retained STNR May contribute to: Constant movement Poor sitting posture Difficulty focusing at a desk Delayed crawling history Retained Spinal Galant May contribute to: Constant fidgeting Clothing sensitivity Bedwetting Difficulty sitting still in school Again, these reflexes are not diagnostic , but they may represent modifiable contributors to functional challenges. Can Primitive Reflexes Be Integrated Later? The encouraging answer is yes. The nervous system remains plastic throughout life. Many clinicians use targeted movement-based interventions to encourage more mature neurological organization. While research is still evolving, clinical studies suggest that structured sensorimotor programs may improve: Balance Coordination Attention Motor planning Reading readiness Emotional regulation Postural control These interventions should ideally be individualized following a comprehensive developmental assessment. Home Exercises That May Support Reflex Integration The following activities are commonly incorporated into developmental movement programs. They are generally low risk and can encourage the sensory and motor experiences that support healthy brain development, but evidence for specific reflex-integration exercises is still emerging. For Moro Reflex Starfish exercise Controlled diaphragmatic breathing Child's Pose Slow rocking Gentle vestibular activities For ATNR Cross crawls Bear crawls Crawling obstacle courses Windmill reaches Midline crossing games For STNR Cat-Cow exercise Quadruped rocking Crawling through tunnels Crab walks Wheelbarrow walks For TLR Superman holds Log rolls Balance beam walking Rolling games Prone extension activities For Spinal Galant Snow angels Trunk rotation exercises Bird-Dog Gentle foam rolling along the paraspinal muscles Core strengthening Universal Developmental Activities Children benefit from abundant opportunities for natural movement, including: Crawling Climbing Swinging Jumping Hanging Balance beam activities Playing barefoot on uneven surfaces Dance Martial arts Swimming Obstacle courses These experiences stimulate the vestibular, proprioceptive, tactile, and visual systems that help organize the developing brain. A Whole-Child Approach Primitive reflex integration should never be viewed in isolation. Optimal neurodevelopment also depends on: High-quality sleep Adequate protein intake Omega-3 fatty acids Iron, zinc, magnesium, vitamin D, and B vitamins when appropriate Healthy gut microbiome Daily outdoor play Reduced chronic stress Supportive relationships Physical activity Sensory-rich experiences Age-appropriate challenges that promote neuroplasticity When needed, children may also benefit from coordinated care involving pediatricians, physical therapists, occupational therapists, speech-language pathologists, developmental specialists, chiropractors with pediatric and neurological training, or other qualified clinicians. The Bottom Line Primitive reflexes are among the earliest building blocks of human development. They are essential for survival in infancy, but they are intended to fade as the brain matures and voluntary movement takes over. When these reflexes persist, they may signal delayed neurological maturation and can be associated with challenges in movement, learning, sensory processing, and emotional regulation. While retained reflexes are not the cause of autism, ADHD, or other developmental conditions , they may contribute to functional difficulties and provide valuable clues during a comprehensive developmental assessment. Supporting reflex integration through purposeful movement, active play, and individualized rehabilitation may help some children improve motor control, coordination, and overall function. Combined with good nutrition, restorative sleep, a healthy gut, and a nurturing environment, these strategies can support the remarkable capacity of the developing brain to adapt and grow.

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By Austin Tchikatilov • July 6, 2026

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Why Your Nervous System Is the Missing Link to Healing

By Austin Tchikatilov • June 28, 2026

When most people think about their health, they focus on symptoms. Fatigue, hormone imbalances, digestive issues, brain fog, anxiety, or recurring illness often seem like separate problems. But what if many of these challenges were connected by one common denominator? Your nervous system. The nervous system is the master control system of the body. It coordinates communication between your brain, immune system, hormones, organs, muscles, and every cell in your body. When it is balanced and adaptable, your body can heal, recover, and thrive. When it becomes overwhelmed by chronic stress, injuries, inflammation, poor sleep, or emotional strain, the body shifts into survival mode. The Stress Response and Its Impact on Health Your body was designed to handle short bursts of stress. However, modern life often keeps us in a constant state of fight-or-flight. When your nervous system is stuck in survival mode: Stress hormones like cortisol remain elevated. Immune function becomes dysregulated. Blood sugar becomes less stable. Sleep quality declines. Digestion slows down. Energy production becomes less efficient. Hormone balance suffers. Over time, this can contribute to symptoms such as fatigue, anxiety, burnout, brain fog, digestive issues, hormonal imbalances, and difficulty recovering from illness or injury. How Nervous System Regulation Supports Healing A regulated nervous system shifts the body into a state known as "rest, digest, and repair." In this state: The immune system can respond appropriately rather than overreacting. Hormones can communicate more effectively. Digestion and nutrient absorption improve. Inflammation decreases. Sleep becomes deeper and more restorative. Cellular energy production increases. In other words, healing becomes possible. 5 Simple Ways to Reset Your Nervous System The good news is that you can begin supporting your nervous system today. 1. Prioritize Breathwork Slow, controlled breathing signals safety to the brain. Try this: Inhale through your nose for 4 seconds. Exhale slowly for 6-8 seconds. Repeat for 5 minutes. 2. Get Morning Sunlight Exposure to natural sunlight within the first hour of waking helps regulate your circadian rhythm, cortisol patterns, and energy levels throughout the day. Aim for 5-15 minutes outdoors each morning. 3. Stabilize Blood Sugar Blood sugar fluctuations create stress on the nervous system. Focus on: Protein-rich breakfasts. Healthy fats. Fiber-rich vegetables. Limiting excess sugar and processed foods. 4. Move Your Body Daily Movement is one of the fastest ways to regulate the nervous system. Walking, strength training, yoga, balance exercises, and short bursts of high-intensity exercise can all improve nervous system resilience. 5. Improve Sleep Hygiene Sleep is when the brain and nervous system repair and reset. Start with: Consistent sleep and wake times. Reducing blue light exposure before bed. Keeping your bedroom cool and dark. Avoiding caffeine late in the day. The Bottom Line Your body is designed to heal, but healing happens most effectively when the nervous system feels safe and supported. If you've been struggling with fatigue, hormone imbalances, chronic stress, immune challenges, or simply feeling stuck in survival mode, it may be time to look beyond symptoms and focus on the system that controls them all. When you regulate the nervous system, you create the foundation for better energy, balanced hormones, a stronger immune system, and a healthier, more resilient life. At High Vibe Living Chiropractic, our mission is simple: Regulate. Heal. Thrive. Because true healing starts with the nervous system.

Finding Purpose in Everyday Life

By Austin Tchikatilov • March 21, 2023

Many times, people are led to believe that they must find some extravagant meaning or greater purpose in their life. Sometimes, it is beneficial to take a step back. Take a breath, and realize that a much simpler, less daunting approach is not only easier on the mind but can lead to that desired destination. It’s great to have big visions, dreams, and aspirations; but what are the smaller steps along your journey that will help shape you into your ideal self and connect you to your higher purpose. Focus on the little things. There is beauty in simplicity. It’s not going to look or feel the same for everyone and that’s perfectly fine. It can be as easy as setting an intention first thing in the morning to have as an anchor throughout your day. This intention could be a certain feeling you want to evoke within yourself, or a task you want to direct your energy towards that day. This task can relate to doing things for yourself and others. For example, maybe you want to give someone an unsolicited compliment or show your appreciation for a loved one, or be more present with your own thoughts, feelings, and emotions. By shifting your daily focus to this certain micro-goal, you may experience more joy and passion which can guide you towards your ultimate purpose in life. Take small steps and celebrate the little wins and notice how your bodymind reacts and how you feel more aligned with your spirit. By taking a step back and focusing on simplicity (while not completely forgetting the big picture), you will feel more fulfilled and empowered to share your unique gifts and experiences with others!

Life School

By Austin Tchikatilov • February 20, 2023

What if I told you that there was a school that we all go to every single day that has the potential to enhance our intelligence, level up our consciousness, and bring us the utmost peace, joy, and love? Sounds like a pretty enticing school right? Even for the people who don’t consider themselves “school people,” naturally we are all attending life school whether we choose to embrace it or not. Every single day we have a unique opportunity to learn more about ourselves, other people, and the world around us. The essential question is, are you bored and dozing off during class or are you curious and engaged with this wonderful teacher who is here to help us grow and evolve? Take a moment to reflect on your life recently. Have you just been going through the motions? Do you find yourself wrapped up in responsibilities and to-do’s? Are you waking up in the morning with a zest for life and excitement for what the adventure of the day may bring? I encourage you to do some digging and see what you find! Maybe you’d like to make some changes to your normal routines or work on building a new skill to help you achieve your goals. The beautiful thing about life school is that there are no grades or pressure to perform (unless you place that burden on yourself..). Life school is dynamic and ever-changing while providing us with many opportunities to learn important lessons through relationships, finances, work, and various challenges that will arise at times. If you are an open-minded student who is not chasing a final result but instead is focused on cherishing each step in the journey then you can begin to embrace the gift of life school and live a life inspired by gratitude and high vibes!

Building Your Tribe

By Austin Tchikatilov • January 23, 2023

The need to belong is one of the essential needs for all human beings. You know that feeling when you’re with a group of friends or family members and everyone is vibing and you feel safe, secure, and happy? This is a simple example of the visceral feelings you get when you are with your people and are genuinely enjoying the company, camaraderie, and deep, fulfilling conversations that often ensue. Obviously, your family and bloodline form the foundation of your tribe. When we are born, much of what we learn about the world and how things work is garnered by what our parents teach us, but also what we observe about human interactions through our innocent child-like lenses. Inevitably, we will take on some of our parents’ and peers’ own views, beliefs, and biases as we grow up which will, in part, influence the kind of people we choose to surround ourselves with. Now, once we start to do some deep identity digging (for most of us this occurs during adolescence) we can begin to understand who we truly are at our core by pondering the mysterious questions of life like, who am I? Why am I here? What do I want to manifest? After doing some soul searching and becoming clear with who YOU are, beyond any labels you may have been given by others or projections and pressures put on you by your parents; then you can mindfully choose who you want to be surrounded by, thus expanding your tribe. You see, once you feel strong and solid in your authentic self, it becomes easier to attract people that are vibrating at the same frequency. For instance, if you are operating from ego frequency the majority of the time which is characterized by things like fear, judgement, and scarcity; at a subconscious level you will attract people that have that same mindset since they are vibrating at a similar level. Remember, everything is energy and energy is everything. The law of attraction teaches us that “like” attracts “like.” Therefore, if we want to attract positive, loving, generous, and joyful people into our lives and expand our tribe, we must first expand these attributes within ourselves. Our outer reality is a reflection of our inner state of being. So, in essence, if you want to build your tribe up with honest, peaceful, strong, loving people; you need to start working on building these qualities up within yourself through various practices such as mirror work, affirmations journaling, meditation, yoga, prayer, etc. Then you will become more open and receptive to meeting people that can quite literally help change your life in amazing ways by offering new perspectives, ideas, and insights; and most importantly bask in the love that serves as the fuel for your growing high vibe tribe!

Becoming Attuned to the Wisdom Within

By Austin Tchikatilov • January 15, 2023

As human beings, we are all born with innate intelligence. We don’t have to tell our cells to divide, our tissues to grow, or our organ systems to develop and help keep us alive. These processes occur naturally because we are equipped with a divine intelligence that acts as a facilitator for our growth and development as well as a healer when we sustain injuries. This innate intelligence that our bodies carry enables us to be radically resilient to stressors that we endure throughout our lifetimes. Think of the last time you got a cut and it healed.. innate intelligence intervened. Think of the last time you were sick and your body spiked a fever to clear out unwanted pathogens… innate intelligence intervened… think of the last time you broke a bone or strained a muscle and it got better… again innate intelligence to the rescue. Clearly we possess an incredible amount of wisdom within, now the question is how do we consciously connect to our innate intelligence so that we can unlock our utmost potential to heal, love, and serve ourselves and others. Take a couple minutes before bed and lie down somewhere comfortable. Close your eyes and begin to scan your body from head to toe. Notice any sensations as you guide your awareness to different regions of your body. If you sense tightness or restrictions anywhere see if you can invite your breath and awareness into that space while imagining the release of any stuck/stagnant energy. You can also visualize a colorful light, maybe white, green, or blue, that courses through your body removing anything that no longer serves you. This is a powerful exercise that you can use to connect to your innate intelligence and intuition as certain thoughts, ideas or insights may come to you during this practice. The most important thing is that you are open to listening to the messages your body is trying to convey to you. The body is so intelligent that it gives us signs and symptoms when things are not working well. If we do not heed its warnings, this may turn into dis-ease as the message gets louder. However, if you check in with yourself on a regular basis through body scans, meditation, journaling, etc.; then you will truly become attuned to the wisdom within and effectively raise your vibrations!

New Year.. New Possibilities

By Austin Tchikatilov • December 31, 2022

With every new year comes feelings of hopes and aspirations. Often times, people set goals and resolutions in an attempt to improve their lives in some form or fashion. As 2022 comes to a close, you may feel called to take time by yourself to self-reflect on all that has happened to you as well as FOR you. As you mentally review the past year you probably can recall the momentous triumphs, saddening defeats, as well as new bonds formed with other people and previous bonds strengthened. I encourage you to perform this introspection with an open heart and mind. There is no need to judge yourself. No matter how crazy, difficult, or wonderful 2022 was for you, realize that it is ALL part of this beautiful thing we call life. Everything that has happened in your past has helped shape who you are today. Once you’ve done some digging; new thoughts and feelings may arise in your awareness... COOL, that is the first step! Once we become more in tune with ourselves through deep introspection, we can begin to identify parts of ourselves that we want to work on improving. Maybe you feel that this past year you’ve been very emotionally reactive and you’d like to become more zen amidst challenging circumstances. Or perhaps you find yourself looking for external validation from others and you’d like to start providing yourself words of affirmation. The most essential part of this process is that you ARE NOT overly critical of yourself and instead show yourself unconditional love and compassion. Instead of setting specific outcome goals for 2023, what if you set some specific intentions for what you want to cultivate and how you want to FEEL! The flow of life is dynamic and never static so what would you like to manifest and attract in 2023? 2023 will bring us many new opportunities, the key question is what direction do YOU want to go and what are the feelings/emotions that are paving that path? A road charged with fear, scarcity, and lack of passion will lead to a very different place than one of love, abundance, and gratitude. When we embody high vibration emotions, we tend to attract people, things, and opportunities of the same frequency which can lead to greater harmony in life. Be intentional about how you would like to show up in the world in 2023. You may not be able to control some of the obstacles thrown in your path, but you can ABSOLUTELY control how you choose to respond! By getting clear with your intentions now, you will not only be better equipped to handle difficulties as they arise this upcoming year, but you also will be more open and receptive to opportunities (gifts) that are aligned with your divine purpose!

Athletes and Mental Health

By Austin Tchikatilov • September 10, 2022

You ARE LIMITLESS