90 Seconds To Remove Fear From Your Mind

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Most fears that we have are not dangerous to us. These types of fears are what hold us back from achieving our goals. Wouldn’t it be great to remove fear from your mind so that you can start building the life you want?

The good news is that there is a way to work on your fears that hold you back. John Assaraf (you may know him from the hit movie, The Secret) does an amazing job of explaining how fear works and how it relates to our brains.

In this post, I go over understanding fear and the brain according to John Assaraf’s training. I also share some of John’s advice to remove fear from your mind in 90 seconds.

Learn to apply the latest brain-based methods to uncover & overcome your hidden unconscious fears. Click here for free training with John Assaraf.

Remove Fear From Your Mind By Understanding How It Works

We all have many fears and the good news is that there is nothing wrong with us for having them. However, fear is a problem if they hold us back from achieving our goals.

Understanding how fear works in our brains is the first step to removing fear from your mind. When we have a fear of something, it activates the sympathetic nervous system.

The sympathetic nervous system directs the body’s rapid involuntary response to dangerous or stressful situations. A flash flood of hormones boosts the body’s alertness and heart rate, sending extra blood to the muscles.


When we are dealing with fear, our bodies go into fight or flight mode. We respond by running away, freezing, or fighting in some way. Many of us constantly live our lives in fight or flight mode.

It is no wonder that fear can hold us back from living our best lives.

To quote John Assaraf, the problem isn’t fear, it is our training. When we are dealing with fear, our default is to react rather than respond.

Overcome debilitating fears and worries, by watching free on-demand training by leading mindset and behavior expert, John Assaraf.

Deactivating The Sympathetic Circuit in 90 Seconds

Once fear has activated our sympathetic circuit (sympathetic nervous system), our default action is to react. Regaining control of our sympathetic nervous system is actually a simple process.

According to John, we can take back control by taking six slow deep breaths. Breathe in slowly through the nose and exhale slowly through the mouth as if you’re blowing through a straw.

These slow, deep breaths put you in control of your sympathetic nervous system. If you stop and do this right now, you will feel a difference.

In fact, I do this practice every day and multiple times per day when I meditate. It is calming and enables you to stop and become aware of your thoughts.

This deep breathing activates our parasympathetic nervous system:

The parasympathetic nervous system is one of three divisions of the autonomic nervous system. Sometimes called the rest and digest system, the parasympathetic system conserves energy as it slows the heart rate, increases intestinal and gland activity, and relaxes sphincter muscles in the gastrointestinal tract.


When we are aware, we are in our power. It is then that we can respond rather than react to the fearful situation we are in.

Then it is a matter of setting our intention and taking one action step that can take us towards our goal.

The Side-Effects of Ignoring Our Fears

Many people ignore their fear signal and often turn to drugs or alcohol to drown out pain. I understand what that is like as I turned to alcohol in the past to ignore my fear signal.

I didn’t want to “feel” anything and I was afraid to actually deal with my feelings and process them.

Many years passed for me turning to alcohol and sometimes even food to avoid pain. Food is another easy option that is often used to avoid pain.

It is instant pleasure and an easy way to bring us out of the freeze response.

It makes sense when John says that we do more to remove pain than to get pleasure.

Today, I’m much in favor of taking back my power when I am dealing with a fearful thought.

It is easy to spiral when you have a fearful thought. It has happened to me on many occasions. Bringing yourself back to center is the key.

My Daily Practice Today

I started a daily meditation practice in February of 2020. It has done wonders for my overall well-being. I feel less anxious and stressed.

When I am out in public and things that would usually irritate me, I view in a different manner. I am not quick to react the way I was in the past.

More than anything, meditation has helped me to become aware of my feelings. I can deal with my feelings without judgment and love myself no matter what.

I often meditate first thing in the morning and if I’ve had a busy or chaotic day, I will also meditate in the evening.

Deep Breathing Practice

The great thing about deep breathing (and meditation) is that you can do it anytime and anywhere. For example, yesterday we had to spend many hours at the car dealership.

Rather than be annoyed and feel impatient, I took the opportunity to sit outside quietly and do some slow deep breathing. This led to meditation and I spent the entire time in peace.

Learning Who You Are

When we meditate and deal with our feelings (being aware of our feelings without judgment), we are also discovering where our fears have come from.

Maybe some of our fears developed during childhood from what was taught to us by parents or society. Or even as an adult from different experiences we’ve had.

These fears are often results of the past stories that have impacted our growth and decision making.

Meditating has helped me to understand these past stories that have contributed to some of my fears. I can then stop believing these past stories and begin eliminating fears that were based in these stories.

Closing Thoughts On How to Remove Fear From Your Mind

I enjoy learning the science behind the brain and how it functions in terms of our fears and beliefs. John Assaraf does a great job of explaining how it all works in an easy to understand manner.

Forming a meditation practice may be beneficial to you. If anything, practicing the process of taking slow deep breaths when feeling fear will be of immediate help.

The more that you practice deep breathing and taking back your power through awareness, the more you will respond rather than react to your fears.

Then you will be able to achieve your goals rather than postponing them due to fear-based thoughts.

If you are ready to level up your life and uncover and overcome your hidden unconscious fears, watch these free on-demand trainings by leading mindset and behavior expert, John Assaraf.


I am on a personal journey to level up all areas of my life. My goal is to help others by sharing my own experiences. Thanks for stopping by the blog! Read More