For centuries, we’ve been taught that the brain in our head is the command center of the body. But modern science—and ancient wisdom—both point to a more holistic truth: we actually have three brains, each with its own form of intelligence, memory, and influence. These three “brains” are the head, the gut, and the heart—and together, they form an interconnected system that shapes your mood, behavior, health, and decision-making. When one is out of sync, the others suffer. But when all three are aligned, you feel deeply centered, vibrant, and whole

Let’s explore what each “brain” does, how they’re connected, and how to support each one for full-body and full-mind wellness

The Head Brain: Logic, Thoughts, and Unconscious Patterning

The head brain is what most of us think of when we hear the word “brain.” It houses the prefrontal cortex (responsible for logic, reasoning, and executive function), the amygdala (emotional memory and fear), and the hippocampus (learning and recall). It’s where we analyze, calculate, plan, and reflect. But here’s the kicker—research suggests that over 90% of our behaviors are actually driven by the unconscious mind, not the rational one. Meaning, much of what we do each day is habitual, automatic, and emotionally conditioned rather than consciously chosen

This is why mindset work, belief rewiring, and emotional healing are so important. Your thoughts don’t just float around aimlessly—they’re neural patterns that either support or sabotage your well-being

How to support the head brain:

• Practice mindfulness to increase conscious awareness
  
  
• Challenge limiting beliefs and automatic negative thoughts
  
  
• Meditate daily, even for 5–10 minutes, to calm the mental chatter
  
  
• Get enough quality sleep to allow the brain to detox and reset
  
  
• Feed your brain with omega-3s (like fish oil), B vitamins, and antioxidants
  
  
• Limit screen time and information overload to reduce overstimulation
  
  

The Gut Brain: Mood, Immunity, and the Microbiome

Your gut is home to the enteric nervous system (ENS)—a complex network of over 100 million neurons lining the gastrointestinal tract. It’s so intricate that scientists call it the “second brain.” But it’s not just about digestion. The gut produces up to 90% of the body’s serotonin, the neurotransmitter that regulates mood, anxiety, and emotional resilience. It also plays a critical role in immune function, inflammation control, and even decision-making

An imbalanced gut can lead to more than just bloating or irregular digestion. It can cause brain fog, fatigue, anxiety, depression, and chronic inflammation. Your gut flora (the microbiome) communicates with your brain via the vagus nerve, creating a constant feedback loop that shapes how you feel both physically and emotionally

How to support the gut brain:

• Eat a diverse, plant-rich diet with plenty of prebiotics and probiotics
  
  
• Avoid processed foods, refined sugars, and seed oils that inflame the gut lining
  
  
• Incorporate fermented foods like kimchi, sauerkraut, kefir, and yogurt
  
  
• Consider spore-based probiotics or soil-based strains if you have leaky gut
  
  
• Reduce stress—chronic anxiety slows digestion and alters gut flora
  
  
• Drink bone broth or use collagen to support the gut lining
  
  

The Heart Brain: Intuition, Coherence, and Emotional Memory

The heart is more than just a pump. It has its own neural network of about 40,000 neurons, allowing it to sense, feel, remember, and even make decisions independent of the brain in your head. The HeartMath Institute has extensively studied this field, showing that the heart sends more signals to the brain than the brain sends to the heart. These signals influence our emotional processing, attention, perception, and even problem-solving

When we’re in “heart coherence”—a state of emotional regulation where the heart’s rhythm is smooth and balanced—we experience clarity, compassion, and inner peace. Conversely, when we’re in emotional turbulence, the heart sends stress signals that throw the whole system out of sync

How to support the heart brain:

• Practice heart-focused breathing: slow, rhythmic breaths while placing your hand over your heart
  
  
• Express gratitude daily—it increases heart rate variability and lowers stress
  
  
• Strengthen relationships through vulnerability, listening, and love
  
  
• Do what brings you joy and meaning—it lights up the heart center
  
  
• Practice forgiveness (even silently) to unburden your heart of past wounds
  
  

How the 3 Brains Communicate with Each Other

These three brains aren’t isolated systems. They form a dynamic feedback loop where thoughts (head), feelings (heart), and physical sensations (gut) inform and influence each other constantly. You might feel a gut instinct about a decision, sense a heartbreak physically in your chest, or experience nausea from anxiety. These are real neurological responses—not just metaphors. The vagus nerve is the superhighway that connects all three, regulating parasympathetic (rest-and-digest) signals and helping you return to balance after stress

When your head, gut, and heart are aligned:

• Your thoughts feel clear and focused
  
  
• Your emotions feel balanced and authentic
  
  
• Your digestion, energy, and immunity improve
  
  
• You feel confident in your decisions and grounded in your truth
  
  

Signs Your Brains Are Out of Sync

• Brain fog or scattered thinking
  
  
• Anxiety or emotional overwhelm
  
  
• Indigestion, bloating, or IBS symptoms
  
  
• Feeling disconnected from your intuition
  
  
• Making decisions you later regret
  
  
• Low motivation, mood swings, or burnout
  
  

The good news is that small changes to support one brain ripple out to benefit the others. Heal your gut, and your mood improves. Calm your mind, and your digestion regulates. Open your heart, and your thoughts shift toward peace

Daily Practices to Align the Head, Gut, and Heart

Morning ritual for head-brain clarity

• Journal for 5 minutes: write 3 things you’re grateful for and 1 intention
  
  
• Take a cold shower or splash cold water to wake up the vagus nerve
  
  
• Limit phone use for the first 30 minutes of the day
  
  

Midday gut reset

• Eat a whole food lunch with fiber, fat, and protein
  
  
• Take a slow 10-minute walk after eating to aid digestion
  
  
• Sip on ginger tea or fennel if bloated
  
  

Evening heart reset

• Reflect on what felt meaningful or joyful today
  
  
• Breathe into your heart space for 2 minutes
  
  
• Mentally send appreciation to someone—even if silently
  
  

Foods That Support All Three Brains at Once

• Wild salmon: supports cognitive function, mood, and heart health
  
  
• Dark leafy greens: feed the microbiome, reduce inflammation, and improve focus
  
  
• Fermented vegetables: balance gut flora, reduce anxiety, and boost immunity
  
  
• Blueberries: support memory, vascular health, and gut-brain signaling
  
  
• Raw cacao: enhances mood, heart blood flow, and brain performance
  
  
• Herbal teas (like lemon balm, tulsi, or chamomile): calm the nervous system and promote coherence
  
  

The Ancient Wisdom Behind the 3-Brain Concept

Many traditional healing systems recognized the intelligence of the heart and gut long before modern science caught up. In Traditional Chinese Medicine, the heart is considered the “emperor” of the body and governs both emotion and consciousness. In Ayurveda, the gut is seen as the “Agni,” or digestive fire, essential for physical and emotional assimilation. Indigenous cultures also reference “gut knowing” and “heart wisdom” as sources of inner guidance

The takeaway? These “brains” are not new—they’re remembered truths. What’s new is that science is finally validating what healers, mystics, and ancestors have known all along

Final Thoughts: Integrate Your Intelligence

You are not just your thoughts. You are a symphony of head, heart, and gut. When you think something but feel something else—pause. When your mind wants control but your heart whispers “trust”—listen. When your gut churns in anxiety, don’t override it—ask what it needs

Wholeness begins when you stop treating the body like a machine and start treating it like an ecosystem of wisdom. Aligning your three brains isn’t a one-time fix—it’s a daily devotion. A conversation between logic, intuition, and embodiment. It’s how you return to yourself

Because healing is not just about what you do. It’s about what you remember

And deep down, your three brains already know the way