Smile: The Soft Power That Can Shift Everything

-"Smiling is more than just polite. It's a secret little superpower for your nervous system."

Smile: The Soft Power That Can Shift Everything

Dear friend,

Today, lets discover the science behind the smile and learn how this simple act can shift your energy, influence your day, and bring light to those around you-with mindful practices, neuroscience, and I will share powerful tips from my own life.

I’ve often been told, “You have such a warm smile!” (and that it’s kind of my signature energy). People have even said, “I’ve never seen you without a smile before…” - which always makes me pause, because yes, I smile a lot… but I’m also human.

There are days when the light feels dimmer.

When I returned from a beautiful holiday recently, everything around me suddenly felt a bit… gloomy. Grey skies. Heavy energy. Faces that looked like they’d had enough. I caught myself wondering, “Is my positivity even helping here?”

But still, something inside me chose to hold onto the light. So I smiled.

Not a big performative grin-just a soft, gentle curve of kindness.

And, almost magically, a few of those gloomy faces slowly softened too.

(Yes, I know… sounds small. But it matters.)

Why I Smile (Even When It’s Hard)

A few years ago, I heard a technique on a podcast that really stayed with me. The idea was to smile-genuinely-at people who seem upset, angry, or shut down. Not to “fix” them, but to stay open to yourself.

I tried it.

It stuck.

Now it’s part of my mindfulness practice.

When I see someone who looks a little tense or lost in their own storm, I think to myself:

“I don’t know their story. Maybe they’re in pain. Maybe they’re struggling. Maybe they’re just having a moment.”

And instead of reacting with more tension (you know that reflex we all have sometimes),

I choose a smile. A kind one. A human one. (It’s not always easy, but wow… it shifts something deep inside.)

The Science of Smiling: Why It Works

Smiling is more than just polite. It’s a secret little superpower for your nervous system.

Here’s what science tells us:

• Smiling activates the release of dopamine, serotonin, and endorphins—the feel-good trio.

• Even faking a smile can trick your brain into releasing those same happy chemicals.

• A study in Psychological Science found that people who smiled during stressful situations recovered more quickly-lower heart rates, better moods, and more emotional regulation.

• Your facial muscles send signals to your brain (this is called the facial feedback hypothesis)-meaning your expression creates emotion, not just the other way around.

(Yes yes, I know it sounds almost too simple—but it works. Like actual emotional alchemy.)

"Some days it feels natural.

Other days I really have to make the effort

-especially on Monday mornings when the

to-do list starts whispering before

the kettle’s even boiled.

But it sets the tone."

My Morning Smile Ritual

One of my favourite (and slightly quirky) rituals is this:

I smile before I even open my eyes.

No really-I wake up, stretch a little under the duvet, and smile. Not for anyone else-just for me, for the day, for being alive.

Some days it feels natural. Other days I really have to make the effort (especially on Monday mornings when the to-do list starts whispering before the kettle’s even boiled). But it sets the tone.

And throughout the day? I keep checking in.

Because I’ve noticed that during stressful admin moments (hello, state institutions and looooong processes), my face gets tight.

I’m not even feeling overly stressed-but my body remembers those old, tense patterns.

So I pause.

I breathe.

I smile again.

(And yes, sometimes I literally say to myself—“Release the eyebrows, Eva!”)

Smiling is a Mirror of Your Inner State

Our facial expressions are a physical reflection of our emotional and energetic state.

But here’s the magic: they can also influence it.

A relaxed face tells your brain, “I’m safe.”

A smile says, “We’re okay.”

It can interrupt the autopilot stress cycle and shift your biochemistry into a more resourceful, empowered state.

And yes-if you’ve worked through old emotional triggers, this becomes even more powerful, because you’re no longer hijacked by the past. You’re choosing presence.

You’re choosing peace.

"Smiling isn't about being fake or forcing. It's about gently shifting your own inner space- choosing softness when the world feels hard."

5 Gentle Practices to Invite More Smiling Into Your Day

1. Smile before you open your eyes.

Even one soft smile can change the energetic tone of your whole day. (Try it tomorrow—it’s my fave!)

2. Smile at strangers without needing a smile back.

It’s not about their reaction. It’s about your intention and what you’re radiating into the world.

3. Notice your “default face.”

Mid-task? In traffic? While emailing? (Mine’s often the serious eyebrow!) Relax it, smile, and see how your energy shifts.

4. Offer grace instead of reaction.

That grumpy person at the till might just need your silent compassion. Smile gently. You never know what it might do.

5. Smile during everyday moments.

Folding laundry. Walking the dog. Making tea. Smiling during the mundane can make life feel unexpectedly beautiful.

The Takeaway

Smiling isn’t about being fake or forcing joy.

It’s about gently shifting your own inner space-choosing softness when the world feels hard. It’s one of the simplest and most powerful tools we have to stay rooted in calm, kindness, and connection. So if today feels a little heavy, or your energy is wobbling…

Try a smile. Not for show. For you.

A Loving Reminder

• A smile can’t solve everything-but it can soothe something.

• You don’t have to be bursting with happiness to offer warmth.

• Sometimes the quietest smile is the loudest act of resilience.

Let’s Share the Light

If this post lifted you, pass it on to someone else who might need a gentle nudge to soften their day.

And I’d love to know-

What’s one thing that made you smile today? :)

With so much love,

and a smile just for you-

~ Eva

Breathe. Move. Be free.

"It's not just cute- it's science. Your brain loves smile, even a cheeky fake one."