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Top Meditation Benefits And Techniques With Matt Pearson

13th August 2021

13th August 2021

By Shivraj Bassi

What is meditation? Is meditation good for you? What is mindful meditation? All very good questions.

To get these answers, we've done some research into the many meditation benefits. We also caught up with Matt Pearson. We got chatting, and here, Matt shares some of his personal experiences with anxiety and how, despite being someone who previously scoffed at the idea of meditation, Matt found it to be the key to a more positive and healthier outlook on life. 

What is meditation?

Meditation is all about training yourself to be more aware of yourself, your surroundings and your feelings. The aim is to gain a healthy sense of self, through mindful techniques

The approach aims to transform your mind. Whilst there are many things that we can't control in life, meditation allows us to take control of how we approach these subjects, to encourage healthy coping mechanisms

By engaging in regular meditation, you can learn your personal thought patterns that lead to fears, anxieties and low mood. Meditation techniques such as mindful meditation allow us to develop coping techniques so that our state of mind remains peaceful through the trials and tribulations of day-to-day life. 

Is meditation good for you?

Absolutely. Meditation is a great way to bring an overwhelming sense of calmness, relaxation and balance into your life. 

Taking time out everyday to engage in mindful meditation can benefit you tremendously, not just when it comes to your mental health, but your overall and physical well-being, too. 

Stress is one of the biggest culprits of further health conditions and ailments, so maintaining a calm sense of self through regular mindful meditation is the key. 

Our favourite meditation benefits

  • Encourages an increased sense of self
  • Encourages you to be in the 'now' 
  • Ups your patience levels
  • Helps manage your stress 
  • Opens up a new perspective on many situations
  • Aids in pain management and recovery 
  • Uplifts a person's memory capacity 

How long should you meditate for? 

The answer to this question depends entirely on the meditation technique you're engaging in. As we're massive fans of mindful meditation, we recommend this technique. 

Mindfulness focuses on what you are thinking and feeling. Mindfulness involves breathing techniques such as the 4-7-8 method, as well as engaging in guided imagery strategies. 

Depending on your schedule, we like to engage in meditation for around 45 minutes a day. You can do this in one sitting, or split it up into morning and evening: 20 minutes for each. 

Matt Pearson's experience with mindfulness

Earlier this year, Matt found himself going from being a confident and driven person, to someone who didn’t want to leave the house.

"It was a strange experience and my problem essentially came down to overthinking and anxiety. My experiences opened me up to the world of mental health and how millions suffer in silence."

"Being mentally strong is one of the most important things in life and my experience led to a huge shift in the way I think I want to teach health and inspire others."

Similar to sport, meditation puts the individual into a "mode" that gets them thinking about their present situation meaning unnecessary thoughts are put on hold. The aim is to get you in touch with your senses and to focus your mind. Meditation allowed me to look at stressful situations in a whole new light.

"If I feel like life is getting too much, I meditate and come back ten minutes later feeling ready to take on the challenges ahead."

Keeping an open mind

While being positive is important, remember it's ok to not be ok sometimes. If you need to talk about something, talk to your partner, your parents or your best friends.

Being able to express your emotions is important and far more healthy than having the emotional range of a teaspoon. I’m not saying you have to meditate, I’m simply saying that mental health is an issue that needs addressing and it can be reduced with methods such as meditation.

Getting started with meditation 

Headspace is an app that teaches you how to meditate. Once you learn the fundamentals, you can target different areas of your mental health from anxiety and depression to your performance on the sports pitch.

If you suffer from anxiety, Anxiety UK has a membership package that will allow you a year’s free membership to Headspace. I wish you all the best and hope this article sharing my experiences has been useful.

To find out more about Matt, check out the Be section of our blog. You can also find him on Instagram (@pearsonfit_), Youtube (Pearson Fit) and Twitter (@pearsonfit). 

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From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?
The relationship between sex and workout performance is one that’s long been debated by scientists and fitness fanatics alike. It’s complicated and multifaceted, so answering the question of whether your sex life is affecting your training is difficult. That said, today we’re going to take a look at a variety of evidence, both academic and anecdotal, as well as several different scenarios and at least try to reduce some of the mystery around the subject. First, it helps to understand what’s actually happening to the body, both physically and psychologically, during both activities.   The Effects of Sex on the Body Sexual activity causes several changes to occur in the body:   Physical Changes That Occur During Sex During sexual activity and the lead up to it, the human body undergoes a process known as the sexual response cycle. This is the case for both males and females, though the cycle can be highly individual and may not be the same each time for each person. Describing the full sexual response cycle is beyond the scope of this article, however it consists of 4 phases: Desire Arousal Orgasm Resolution Factors such as elevated heart rate, increased blood flow and pressure and heightened muscle tension all come into play. If you’d like to read about the sexual response cycle in more detail, check out this great article from Cleveland Clinic.   Psychological Changes That Occur During Sex Several psychological changes occur both during and after sex. Most notable are the release of endorphins and oxytocin, which are associated with improved mood and a better sense of wellbeing. These are also responsible for reduced stress levels, which brings a multitude of additional benefits that are of particular interest to those of us participating in regular training and exercise. Cortisol, the hormone responsible for stress, is catabolic in high levels, meaning it can cause the breakdown of lean tissue. So, whilst it is unclear whether sex itself affects workout performance, the reduction in stress levels it may bring is definitely beneficial for preserving our results!   The Effects of Exercise and Training on the Body Exercise and training also cause the body to undergo a number of changes. These occur both during and after the physical activity. There are in fact a number of similarities in changes that happen during exercise and sex:   Physical Changes That Occur During Exercise The physical changes that happen in the body vary based on the type of exercise being undertaken, however, there are some that are common to exercise in general: Increased heart rate Increased blood flow, especially to the muscles Faster, deeper breathing due to additional oxygen needs Heightened activity within the circulatory, respiratory, musculoskeletal and endocrine systems A full summary of the changes that occur within these systems can be found here. More aerobically demanding exercise will, of course, place greater emphasis on the circulatory and respiratory systems as well as causing fat to be metabolised as an energy source. Resistance training, which often relies more heavily on the lactate and creatine phosphate energy systems, instead promotes greater muscular and endocrine (hormone) activity. Note the common physical changes between sex and exercise here, as they do crossover!   Psychological Changes That Occur During Exercise The psychological changes that occur during exercise are similar to those experienced during sexual activity and are mostly related to the release of endorphins and other ‘feelgood’ hormones. These help to regulate mood, and it is common knowledge that frequent exercise and leading an active, healthy lifestyle promotes a feeling of wellbeing.   Does Sex Affect Our Workouts? This is where things become complicated. Though extensive studies have been done on the subject, the results of these have varied massively. We must also take into account the experience of individuals, and this anecdotal evidence again has huge variance. Let’s look at both:   Sex and Training: What the Science Says Scientific studies on the relationship between sex and training are contradictory at best. There’s no denying the positive benefits of both activities, particularly from a psychological perspective, but as for the effect of sex on actual performance in the gym the results are inconclusive. A study, published in April 2021, by Kirecci, Albayrak and co. examined the effects of sexual activity of 50 men in the 24 hours prior to training on lower body strength. The study measured effects by having the men perform 3 separate squat sessions, each at the same time of day. Each of these sessions occurred after participating in or abstaining from sexual activity the night before. The men performed 5 sets of 5 repetitions of their maximum squat weight during these sessions and the difference in weight lifted was observed. The study concluded that ‘sexual intercourse within 24 hours before exercise [has a] detrimental effect on lower extremity muscle force, which suggests that restricting sexual activity before a short-term activity may be necessary.’ Aside from this study, most others found either no notable relationship between sex and athletic performance. A meta-analysis of 9 crossover studies, conducted by Zavorsky and Brooks and published on 16 September 2022, confirms this. The analysis concluded that ‘The results demonstrate that sexual activity within 30 min to 24 h before exercise does not appear to affect aerobic fitness, musculoskeletal endurance, or strength/power.’ This is perhaps more notable, because these studies incorporated different types of exercise and were not restricted purely to a strength/power based activity like squats.   Anecdotal Evidence: What About the Experiences of Real Gym Goers? The anecdotal evidence is, as expected, highly individualised. However, there tends to be a bias against the results of most studies, particularly in those participating in sports involving strength and aggression. For example, many fighters claim that they perform better when they abstain from sex in the days leading up to a contest. Similarly, bodybuilding forums are full of debate on this topic and many claim they note a significant decrease in motivation to train at maximum intensity after sexual activity. It has been hypothesised that this may be due to a downregulation in testosterone production after sex; during orgasm the mineral zinc is released in the body and this is also a precursor for natural testosterone production in the body and may, therefore, provide some reasoning as to the experience of many trainees.   Key Takeaways The relationship between sex and workout performance will always be a complicated one. The effects of one on the other in terms of physical fitness and, in particular, mental wellbeing, are clear, but when it comes to actual performance this appears to be highly individual. We’d advise doing what feels best for you but not worrying too much about it. Instead, prioritise your nutrition and make sure you’re fuelling your workouts properly. While you’re here, why not take a look at the Innermost range? We’re proud to be completely transparent about the ingredients in our products and we always ensure they’re of the highest quality. Check us out, and be sure to get in touch if you have any questions! Read more