My eyes look bigger, my pupils are sparkling!

During this interview, which also involved a photoshoot, Dr. Arita and I practiced Zen meditation for about five minutes while doing the "Tanden Breathing" to activate serotonin. During the meditation, something astonishing happened: the background music of flowing water and birdsong, which had been playing softly indoors, suddenly became crystal clear! Immediately after the meditation, my assistant and the editor were amazed, exclaiming, "Your eyes look bigger, your pupils are sparkling!"

According to Dr. Arita, these are the effects of serotonin. He explained that when serotonin is sufficiently secreted, the anti-gravity muscles tighten, straightening the spine and lifting the cheeks, making the face look more vibrant. It also acts on the cerebral cortex, inducing a clear and "refreshing alertness." This is why sounds became clearer and my eyes appeared brighter and larger.

Lifestyle Habits That Promote Serotonin Secretion

However, Dr. Arita mentioned that noticeable effects typically take about three months of daily practice. When he asked about my daily routine, I explained that I'm an early riser and spend my mornings meditating, doing yoga, stretching, and sometimes walking. On weekend mornings, I also garden. He then revealed that exposing oneself to sunlight and engaging in rhythmic exercise in the morning activates serotonin. So, I've unknowingly been living a lifestyle that promotes serotonin secretion!

Hearing this, something clicked. Since adopting this early-rising lifestyle, I've felt somewhat younger (self-assessment), and I've noticed that early risers often have a more refreshed facial appearance. It turns out this isn't just psychological; it's due to the scientifically backed effects of serotonin. He also mentioned that interacting with people and animals can promote its activation. Given that I regularly interact with my beloved dog (and my husband, for that matter) and touch models' skin in my work, I suppose I meet that criterion too (!).

When Serotonin is Deficient...

After experiencing these effects firsthand during the interview, I became eager to learn more about serotonin. I've been studying by reading Dr. Arita's books, such as *Brain Stress Relief Dictionary* (PHP Visual Practical Books), *The Power of the Brain, The Power of Zen* (co-authored with So-kyu Gen, Daiwa Bunko), and *Serotonin Breathing* (co-authored with Genpaku Takahashi, Seishun Publishing), as well as researching online. The more I learn, the more I realize how profound serotonin is and how deeply it influences our sense of happiness.

For instance, an overproduction of dopamine, a neurotransmitter associated with desire and pleasure, can lead to issues like shopping addiction or overeating. An excess of noradrenaline can cause irritability or depression. Serotonin, however, regulates the secretion of these substances. In essence, by strengthening serotonin pathways, one can achieve "serotonin-based happiness"—a state of peaceful contentment and gentle satisfaction filled with love, without succumbing to such conditions.

Conversely, serotonin deficiency can make one overly sensitive to minor issues, increase anxiety, lead to a lack of satisfaction, and foster feelings of not being recognized by others. "Wow, so some of these issues aren't just mental but are actually related to serotonin deficiency!" This was a truly eye-opening revelation for me. I already knew that serotonin is a precursor to melatonin, the sleep hormone, making it essential for restful sleep. But I never realized it was so crucial for experiencing everyday happiness!

My protruding belly has started to firm up!

Since experiencing the effects during the interview, I've incorporated serotonin-activating Zen meditation into my morning routine. I start with about 15 minutes of Zen, followed by 15 minutes of yoga, and conclude with 20 minutes of meditation. What's remarkable is that since practicing Tanden Breathing during Zen meditation, my breathing during yoga has become deeper, and I can perform the poses in a state of mindful emptiness, similar to meditation. Even meditation, which I could only manage for 10 minutes before, now feels comfortably achievable for 20 minutes.

About ten days ago, I realized that this breathing technique is similar to the breathing used in Pilates. Consequently, I've added Pilates to my morning routine. I do it for about 10 minutes before Zen meditation, bringing my total Tanden Breathing practice to 40 minutes (meditation uses natural breathing and isn't included in this count). Dr. Arita suggests that the ideal duration for serotonin activation is 40 minutes, ideally between sunrise and 10 AM. So, I'm perfectly on track!

Here's a simple explanation of the serotonin-activating Zen meditation: First, sit with your back straight, crossing your legs. Keep your eyes slightly open, gazing softly at a point about a meter ahead (similar to the photo on the upper left page of the magazine). For breathing, exhale slowly and deeply through your nose (or mouth is acceptable) as if pressing your navel area towards your back. Inhale naturally through your nose. The key is to focus your attention on your breath and avoid thinking. Recently, thanks to this breathing technique, my protruding belly has started to firm up (!), which is another source of happiness. Encouraged by this, I've resolved to continue my "serotonin lifestyle" for both anti-aging and happiness.

Lecture Event on Saturday, October 11th!

Based on my book *Adult Women Shine Like This* (published by KK Best Sellers in May), I will be holding a lecture titled "Let's Live Radiantly!" on Saturday, October 11th. My core belief is that accumulating "happiness" is essential for living radiantly. In this lecture, I aim to share practical methods—covering physical health, diet, exercise, and lifestyle habits (including the serotonin techniques discussed here)—as well as insights into mindset and ways of thinking. I would be delighted if you could attend!

Inquiries: Asahi Culture Center Yokohama
Tel. 045-453-1122
Inquiry Hours: 9:30 AM - 7:00 PM (Closed Sundays and holidays)