Simple Healing Exercises That'll Unblock Your 7 Chakras 

Naturopathic Doctor & Nurse Practitioner By Erica Matluck, N.D., N.P.
Naturopathic Doctor & Nurse Practitioner
Erica Matluck, N.D., N.P. is an NYC-based naturopathic doctor, nurse practitioner, and holistic coach.

Image by Delmaine Donson / iStock

Holistic healing acknowledges the physical, mental, emotional, and spiritual aspects of the self. The chakra system can help us understand the intersection of these four quadrants of health. 

In the West, the concept of energy is still quite foreign and few people are familiar with the subtle body—the part of ourselves that yogis, Chinese medicine practitioners, and traditional eastern practices often reference. It can be felt but not seen. This is the part of you that feels a vibe when you enter a room. The subtle body is full of vibration and information, and many of us can feel it but do not know how to use it to better understand ourselves and our experiences. The chakra system is the key to becoming conscious of this unconscious material so we can positively impact our growth and healing. 

Before anything comes into form on the physical plane it exists as energy, which is why the chakra system can provide great perspective for preventative health. Each chakra is associated with specific systems of the body and can impact physical ailments. When we understand the subtle sensations of the energetic body, we can respond to our needs before those subtle vibrations become physical illness, dysfunctional relationships, self-limiting patterns, or poor life decisions.

Just as the physical body develops over time and we must learn to crawl before we can walk, the subtle body has a developmental path. Each chakra serves as a building block for the next. Here is an overview of the chakra system, and some exercises for balancing each chakra:

1st Chakra: The Root Chakra 

Developmental stage:

Conception through 7 years old. 

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Theme:

Themes of the root chakra are foundation, safety and survival, connection to the earth, attachment versus authenticity, fear and trust. 

Signs of imbalance:

  • Physical confusion about what is safe and what is not.
  • Inability to trust.
  • Life decisions that are driven by fear that it is not safe to be you. 
  • Anxiety, allergies and autoimmune disease.
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Signs of balance:

  • Being authentic.
  • Feeling safe enough to take risks in your life that are fully aligned with who you are and what you want.  

#1 tool to balance the root:

Conduct a grounding practices such as walking barefoot outdoors or visualizing the roots of a tree extending from the base of your spine deep into the center of the earth. 

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2nd Chakra: The Sacral Chakra

Developmental stage:

7-14 years old.

Themes:

The themes of the sacral chakra are emotional development, being comfortable with discomfort, understanding the impermanence of pleasure and pain, creativity, and sexuality. 

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Signs of imbalance:

  • Pelvic pain, sexual dysfunction, UTIs.
  • People-pleasing behavior, being overly emotional or emotionally guarded, living in denial.
  • Difficulty with intimate relationships.

Signs of balance:

  • Having the ability to feel emotions and express them without reacting to them or being overly driven by them.
  • Tolerance for discomfort.
  • WIllingness to see one’s own blindspots.
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#1 tool to balance the sacral:

Vipassana meditation.

3rd Chakra: The Solar Plexus Chakra

Developmental stage:

14-21 years old.

Themes:

The solar plexus forms when our ego develops and our sense of identity takes shape. Themes include discerning between what we want to assimilate into the body and energetic field and what we'd rather eliminate.

Signs of imbalance:

  • Self-limiting beliefs that keep you small.
  • Insecurity and shame.
  • Digestive issues.
  • Excessive judgement of oneself and others.

Signs of balance:

  • Self-confidence.
  • Feeling empowered.
  • Having the will and determination to exceed expectations and limitations imposed by oneself and others.

#1 tool to balance the Solar Plexus:

Scream at the top of your lungs 3 times. 

4th Chakra: The Heart Chakra

Development stage:

21-28 year old. 

Themes:

The themes of the heart chakra are giving and receiving love, self-love, compassion, and rejection.

Signs of imbalance:

  • High blood pressure, circulation problems, cardiovascular risk factors.
  • Feelings of rejection.
  • Lack of compassion toward oneself and others. 

Signs of balance:

  • Ability to give and receive love in relationships.
  • Self-compassion.
  • Living courageously. 

#1 tool to balance the heart chakra:

Write a love letter to yourself and read it to yourself in front of the mirror.

5th Chakra: The Throat Chakra

Developmental stage:

28-35 years old.

Themes:

The themes of the throat chakra are transmitting thought into form by manifestating, expressing one’s truth, and communicating effectively. 

Signs of imbalance:

  • Hypothyroidism.
  • Inability to create the things you want in your life.
  • Frequently feeling misunderstood.
  • Guilt.

Signs of balance:

  • Ability to manifest your dreams.
  • Clear communication skills.
  • Fearlessly and unapologetically expressing yourself.   

#1 tool to balance the throat chakra:

Chant a mantra, such as “Sat Nam” (which means "I am truth") for 3-11 minutes. You can also make up a mantra that feels true for you, such as, “I am love”. 

6th Chakra: The Third Eye Chakra

Developmental stage:

35-42 years old.

Themes:

The themes of the third eye chakra are clarity, intuition, greater perspective, and the ability to see that identity is dynamic.

Signs of imbalance:

  • Hormone imbalance, headaches, nightmares.
  • Indecision.
  • Short-sightedness and a lack of empathy.

Signs of balance:

  • Foresight and perspective.
  • Wisdom and intuition.
  • Vivid dreams.
  • Aging with ease.

#1 tool to balance the third eye:

Keep a dream journal.

7th Chakra: The Crown Chakra

Developmental stage:

42-49 years old. 

Themes:

The theme of the crown chakra is connection to the macrocosm: the great cycles of the universe and the biorhythms of the body.

Signs of imbalance:

  • Depression.
  • Social isolation and disconnection.
  • Insomnia.

Signs of balance:

  • Sense of oneness in the world.
  • Connection to something bigger than yourself.
  • Feeling a sense of purpose.

#1 tool to balance the crown:

Do volunteer work.

Ready to learn more about how to unlock the power of food to heal your body, prevent disease & achieve optimal health? Register now for our FREE web class with nutrition expert Kelly LeVeque.

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