How to overcome fear: breathing, meditation, music and the use of affirmations image

How to overcome fear: breathing, meditation, music and the use of affirmations

Some tips, techniques and methods to overcome fear

Today as never before, knowing how to overcome fear is useful for not being prey to it.

Nelson Mandela told us: “He who is not afraid is not brave but he who knows how to conquer it”. We all, without exception, feel fear.

It is an emotion with which we are born and which in certain situations helps to protect us from danger and to be prudent. However, in most cases the fears are irrational, toxic and greatly limit our potential.

So how to overcome fear ? Controlling your breathing, meditating, listening to certain types of music, using certain types of affirmations, can be excellent techniques.

Difference between fear and caution

Fear is an emotion that arises when we perceive a danger in the environment: this emotion can make us act, for example, towards attack or flight. Paralysis can occur when the brain is unable for a moment to decide between the two options. Fear can save our lives, but it can also generate a sense of anguish or restlessness if it presents itself in the face of an indefinite danger , perhaps located in a future that we cannot see clearly.

Prudence, on the other hand, is defined as the ability to think about the potential risks that certain events or activities involve and to adjust or modify behavior so as not to receive or cause unnecessary harm. In our strategies on how to overcome fear we must work to move from fear to prudence.

Energetically speaking, fear and prudence emanate two different types of vibrations, we must bear in mind that every human being is also an energy field influenced by himself, in which an out-of-control emotion such as excessive fear resonates with similar vibrations and therefore attracts further problematic situations.

For example, if our fear is about driving, and it acts by constantly making us panic when we drive, a possible scenario is that our mind is full of not beautiful images with scenarios such as accidents, thus making us unsafe to drive. In this state it is quite evident that we will make ourselves more exposed to the same incidents that we imagine by becoming ourselves a magnet that attracts them.

If we work on this fear, we can transform it into prudence, blocking negative images, replacing them with positive images, becoming aware that on the street the only solution is to do our utmost to be careful and prudent, aware that we cannot control and know how they will drive. others, but yes we can be fully responsible for our thoughts and the energy we emanate while driving, knowing that these will determine what will happen when driving.

It is very likely that a guide characterized by a positive, alert and aware energy will not attract any kind of problem. If you want to understand how to overcome fear, start by reconnecting with the power of your will - it is your weapon. Know that you have the strength to control what happens in you, you just have to learn how to do it.

How to overcome fear with four techniques

I personally like to see fear as a great teacher, in the sense that it can show us where one's mind believes our limits are. Fear is often meant to challenge us to break the chains that prevent us from going our own way. In the face of fear, we have the opportunity to conquer ourselves. Everyone has their own personal fears, a common one in today's times is that linked, for example, to the spread of the coronavirus. In this article, therefore, we want to suggest very simple techniques on how to overcome fear .


You may have noticed that when fear invades you, your breathing changes. It is common to feel a "knot in the stomach" and to see that the breathing becomes fast and shallow. It is a sign that our respiratory diaphragm is blocked. By being blocked, it cannot move, so the body has to resort to breathing with the upper part of the lungs. This area is the one that has the least capacity, so we take a lot of shallow breaths very quickly.

The emotional state is related to the breath: when we are overwhelmed by an intense emotion, our breath is affected, but in the same way we can work to change our emotions by changing our breath. So if we think about how to overcome fear, among the things to do we cannot miss a work on the breath.

Now let's go to the practical part. We must resort to diaphragmatic or abdominal breathing, that is, the breathing that leads us to inflate the belly. But not only when we are stuck, in general it is a good habit to take even when we are well. For this, here are two exercises:

Be patient with yourself, and be consistent. The work you do now will thank him for the rest of your life and you can also help others in this personal challenge of how to overcome fear .

Meditation to overcome fear

There are many types of meditation, without a doubt meditating is in general a good habit that helps in regaining and maintaining balance. Here we will focus on a specific meditation on how to overcome fear . You can do this exercise that we propose below whenever you need it, when for example you feel that anguish is taking hold of you:

After several conscious repetitions, you will notice how that feeling in the center of the chest, that clenching fist, becomes softer.

It is customary that, once we have identified fear, once we know the way in which it manifests itself, the reason for its appearance, it is much easier for us to face it.

Fear dwells in you for a cause, for a fact that has not usually been accepted, something that we have resisted and that has remained within.

The musical frequencies to overcome fear

Since ancient times, humans have been interested in the healing properties of sound and used it for ritual and therapeutic purposes. This interest has manifested itself in every place and culture in the world.

This is why knowing better the musical frequencies is another useful element to better understand how to overcome fear, as well as being an excellent tool in general to maintain our balance.

In the East, mantra recitation was used to cure or change different situations, in Mexico the Marakames (or shamans) Wixárika or Huichol sing to move stagnant energies and in Tibetan Buddhism the "seed syllables" (like the famous OM) are pronounced to connect to the spiritual presence of each. Historically, one of the great scholars of the effect of sound on the body was Pythagoras, who studied the reactions that generated certain chords and harmonics on the human organism. Based on his results he elaborated some sound sequences that led people to change their behavior and heal their emotions. With them he was able to induce sleep, to counteract anger and to fight the fears of those who listened to them.

The origin of the ancient Scala di Solfeggio can be traced back to the Hymn to St. John the Baptist (Ut queant laxis). The hymn had the peculiarity that each prayer began with the same syllable of the note in which it was sung and with this mathematical resonance it was believed that the frequencies were capable of inspiring man to be more "divine" or to approach man with its "creator".

The Solfeggio frequencies make up the ancient 6-tone musical scale (Ut-Re-mi-Fa-Sol-La), Ut then was called Do, which was used to compose sacred music, including the beautiful and well-known Gregorian Chants.

It is believed that these chants and their special tones could impart spiritual blessings when sung in harmony. Each solfeggio tone comprises a frequency that has the power to balance your energy and keep your body, mind and spirit in perfect harmony .

But the chants and frequencies of the Gregorian monks were lost over time and humanity seemed to have forgotten them.

Until the appearance of Dr. Joseph Puleo, a naturopathic physician and one of the world leaders in herbal medicine, who began investigating the Solfeggio frequencies in the mid-1970s. This man again brought us closer to the belief that sound vibrations had a major effect on the behavior not only of our body but also of our mind and spirit and opened up a whole new area in the field of healing therapies .

Today there are many theories that support the medicinal properties of music and sound. Some neuroscientific studies highlight the benefits that music brings to our brain and body, such as reducing stress and strengthening the immune system .

Since liquids are particularly receptive to sound waves and about 60% of the human body is made up of liquids, the scientific world has introduced the idea that sounds can be used as healing vibrational frequencies. In fact, the 528 Hz frequency is used precisely by geneticists today to repair damage to human DNA.

So if you are wondering how to overcome fear, start paying attention to the music you listen to, selecting it carefully. For example, classical music melodies and all melodies that instill a sense of serenity should be preferred. Listen to the 396hz, 417hz and 528hz frequencies. If it is melodies accompanied by words, pay attention to the content of the song's lyrics: it is important that there are no words in the text that recall low vibrations and that therefore are linked to fear.

Here are some examples of good music and melodies for you, in addition to the very interesting experiment by Masaru Emotu which demonstrates how water molecules are influenced in arranging themselves in an orderly and harmonious way when subjected to listening to certain frequencies and words: let's remember that, as written above, we are beings made from a high percentage of water (80 percent at birth and as adults about 60 percent of the body)

396hz music against fear

Elisa also helps a lot with her 432hz frequency

Miracle Tone at 432hz to restore positive vibrations and overcome fear.

Meditate in the company of Mozart, seeing is believing 432hz

Ludovico Einaudi (same frequency).

Because the vibrations are so powerful

Take a few minutes and see why music, words and the environment really influence the person so much. Masaru Emoto explains it to us like this.

Affirmations to overcome fear

In ancient cultures great importance has always been attached to the word. So it is no coincidence that when for example a person struggles to fight a disease he recites prayers and religions in general make use of loud prayers, mantras, etc. Although the corruption and bad example of the great religious institutions have made it difficult for the correct transmission of important spiritual knowledge, the use of the word in its disarming simplicity has an enormous power, which nevertheless is null without faith and without truly feeling what it is. it is said: to give an example, it is very different to say “thank you”, feeling a real sense of gratitude that pervades your body rather than saying a sterile thank you without feeling any emotion.

The constant repetition of certain sacred words unifies the mind, removing it from the vicious circle of its continuous internal dialogue. A new idea, repeated with faith and will, can open doors in the mental prison that causes a liberating mutation.

The power of the word is also spoken of in different contexts, just think for example of NLP, that is, neuro linguistic programming and Louise Hay, who has become an icon of the use of positive affirmations, talks extensively about it.

In this article we want to leave you some affirmations to use as a means to overcome fear.

You can repeat them consistently before going to sleep or whenever you feel anguish emerge, you can use them together with the breathing exercise. The following statements are intended to be a guideline, you may find them useful or partially effective: this is because we are all different and in our uniqueness the same words may not have the same effect for everyone .

Here are some statements that can help you on how to overcome fear :