Kindness & WholeHealth Wellbeing
‘Being kind helps your immune system, reduces stress and changes lives. ‘ - Dr David Hamilton
The 'kindness conversation' deserves momentum. It's perfect for where we are at in the world currently, the current time of year. It serves as a gentle reminder that being kind is not only good for the world around us, it’s good for ourselves as well.
If you haven’t heard about the WholeHealth benefits of genuine acts of kindness before, read on….
‘The world is changing. People are feeling more anxious, stressed and scared at an unprecedented rate. What we regard as normal today, has been completely turned on its head. What we need now more than ever is kindness’ Dr David Hamilton.
For the past 20 years, Dr David Hamilton has been exploring the link between WholeHealth and being kind. His work explores the connection between our Health and wellbeing and that of others, including extensive research into:
How empathy and kindness can impact various markers of our health. Such as the functioning of our immune systems and our cardiovascular health. Empathy and kindness enhance physical health by reducing chronic inflammation, lowering blood pressure, and boosting immune function through the release of oxytocin, often called the "Kindness Hormone".
Empathy, Kindness, and Heart Health
Empathy and kindness aren’t just good for emotional wellbeing, they’re powerful for heart health too. Acts of kindness and receiving empathy activate the parasympathetic nervous system, helping the body relax and lower blood pressure. Kindness also boosts oxytocin, a hormone that promotes the release of nitric oxide, which widens blood vessels and protects the heart. Over time, regular acts of kindness reduce cortisol levels, easing stress and strengthen our overall cardiovascular resilience.
Kindness and Immune Health
Kindness doesn’t just lift mood, it strengthens the immune system. Acts of kindness can reduce inflammation by influencing genes within immune cells. Positive emotions linked to kindness are also associated with higher levels of immunoglobulins and increased activity of natural killer cells, which both help the body fight infection. Over time, prosocial behaviour is linked to healthier biological markers, including lower cholesterol and a reduced risk of chronic disease..
How Kindness Supports Overall Health
Kindness plays a powerful role in psychological wellbeing, boosting self esteem, empathy, and mood while reducing anxiety and depression. Our biology is actually wired for compassion, kind actions can activate genetic responses that support health and resilience. In healthcare settings, empathy from caregivers has been shown to improve patient outcomes by building trust, lowering stress, and encouraging better adherence to treatment.
Why do random acts of kindness for yourself, friends & family and complete strangers?
Starting to do random acts of kindness for yourself, friends, family, and strangers is a powerful, science backed way to improve your own mental and physical health while spreading positivity. Research shows that kindness is contagious, reduces stress, and boosts happiness for both the giver and the receiver.
A simple act of kindness for yourself. Visualisations for yourself involves mentally directing feelings of warmth, care, and goodwill toward oneself. This practice is supported by research to improve mental and physical wellbeing by reducing self criticism and fostering a nurturing inner environment. and total strangers.
Visualisation is a powerful reminder that change often begins in the mind. When you vividly imagine yourself achieving a goal or moving through challenges with confidence, your brain responds as if it’s already happening. This gentle mental rehearsal can reshape neural pathways, spark motivation, reduce stress, and help you step into real life feeling more prepared, capable, and aligned with the future you want to create.
A visualisation for self directed loving kindness:
Loving kindness (Metta) meditation for yourself involves sitting comfortably, softening your body, and repeating phrases like "May I be safe, happy, and healthy" while visualising warmth or light filling your heart. Techniques include picturing yourself bathed in sunlight, wrapping yourself in a comforting blanket, or visualising a smile spreading through your chest to foster self compassion.
Key techniques for a self directed loving kindness visualisation
Imagine a warm, golden, or white light filling your chest and spreading through your body, radiating peace and kindness. Visualise a soft, warm, and loving blanket draping over you, enveloping you in unconditional care. Then imagine a gentle smile in your heart, spreading through your body to relax tension and increase feelings of tenderness. Place a hand on your heart to deepen the connection to your own feelings. Suggested phrases to repeat while doing so are:
"May I be safe."
"May I be happy."
"May I be healthy."
"May I live with ease".
An empowering visualisation practice for personal growth:
Sit comfortably and close your eyes. Take a deep, slow breath in… and let it out gently.
Now, picture the strongest, most confident version of yourself, capable, resilient, and fully in control of your path. See yourself facing challenges with courage, making bold choices, and stepping into opportunities with ease. Feel the power, clarity, and determination radiating from within you.
With each breath, let this vision sink deeper, knowing that the person you’re imagining is already emerging in your real life. When you’re ready, open your eyes and carry that energy forward, your growth is happening now.
A simple act of kindness for friends & family
A simple, impactful act of kindness for friends and family is to send a hand written note, cook a meal for them, or offer specific help like child watching or running an errand which fosters a deeper connection and shows your deep appreciation for them. Other easy ideas include writing an encouraging note and offering sincere compliments.
A simple act of kindness to a complete stranger
A simple, impactful act of kindness to a stranger could be that you pay for their coffee when you pay for yours. Other 'easy to do' random acts of kindness could include holding a door open, offering a genuine compliment, or letting someone go ahead of you at the checkout line. All of these small gestures are acts of kindness that may brighten someone's day.
Connection, Empathy, and Kindness are the ‘Keys to Thriving’
Connection, empathy and kindness are considered the "Keys to Thriving" because they fundamentally satisfy the deep seated human needs for belonging, reduce physical and psychological stress, and foster resilient, supportive relationships that improve your overall wellbeing and longevity.
Empathy and connection are at the heart of our wellbeing. When paired with acts of kindness, both given and received, they lower stress, support heart and immune health, and strengthen resilience. When incorporated into a healthcare system, compassionate care and empathy doesn’t just comfort, it's been proven to improve outcomes, showing that relationships, empathy, and kindness are essential for us to truly thrive.
The Ripple Effect of Kindness
One small act of kindness can set off a chain reaction far beyond what we might expect. Research shows that when someone experiences kindness, it doesn’t just make them feel good, it increases the likelihood that they’ll be kind to others, and those people in turn pass it on. In fact, one single act can spark up to 125 more acts of kindness, creating a ripple effect that spreads wellbeing, lowers stress, and strengthens connection across communities. It’s a simple reminder that even small gestures can have a huge impact on both individual and collective health.
Even the smallest act of kindness you choose to perform has been proven to have a positive ripple effect that reaches over 100 more people.
What better message is there to put out ‘there’ in these unique and uncertain times.
We can all play our part by doing our best to help create a kinder and more compassionate world. Start today and improve your health and the health and wellness of all and everyone
“‘The phenomenal ripple effect of kindness, whereby one act of kindness can lead to one hundred and twenty-five more’”.
Key takeaways:
When we're kind to someone, it’s not just that person who benefits. Kindness makes us happier.
It’s good for our heart health.
It helps support our immune system.
It's been shown to slow down ageing.
It improves our relationships
It’s contagious.
Kindness is the gift that keeps on giving. The acts of empathy, connection, and compassion you share don’t just uplift those around you, they nurture your own health, resilience, and wellbeing. From lowering stress, supporting heart and immune health to the inspiring ripple effect that spreads far beyond yourself. Kindness benefits both the world and the person offering it.
Ultimately, kindness is one of the simplest and most powerful ways to help ourselves and others thrive and for that alone makes it worth choosing, every single time.
To find out more about Dr David Hamilton’s work visit his website: https://drdavidhamilton.com
By choosing healthier, smarter options today, you’re investing in yourself now and in your health future.
Help create a better, happier, best version of ‘you’. Choose to take action today by supporting yourself to make healthier lifestyle choices. Start now.
Each positive step you take ‘today’, no matter how seemingly small, will move you closer to realising your full health and wellbeing potential. WholeHealth Wellness.
If you’d like to learn more about ‘Kindness & WholeHealth Wellbeing’ or you need support with another aspect of your Health & Wellbeing journey. Please use my contact form to get in touch.
Professionally trained and qualified to support people with their Life’s journey.
Helping you achieve success and fulfilment in all areas of your life. Best wishes always - Julie