Jay Shetty & Dr. Tara Swart ON How to Manifest Anything

Are you ready to uncover the science behind manifestation, neuroplasticity, and the power of ancient wisdom?

In this On Purpose episode, Jay Shetty invites renowned neuroscientist Dr. Tara Swart to explain how our brains are wired, why timeless spiritual practices matter, and how we can bridge Eastern wisdom with modern research to achieve deeper fulfillment.

Whether you’re interested in stress management or looking for inspiration for personal growth, this conversation provides proven techniques and fascinating insights to transform the way you think, live, and love.

Merging Two Worlds

Dr. Tara Swart opened up to Jay Shetty about her upbringing in North London with immigrant parents, navigating two cultures simultaneously: a traditional Indian household filled with rituals and an education focused on Western science. Although she initially kept her interest in holistic healing separated from her medical background, Dr. Swart began discovering more proof that meditation and Ayurvedic principles could complement mainstream medicine.

Jay Shetty describes the neuroscientist's work as a bridge between modern science and the wisdom of ancient traditions. As her interest in merging these two worlds increased, Dr. Swart shared her findings with the world through her book The Source: The Secrets of the Universe, the Science of the Brain. The book that unites her MIT expertise with spirituality was released at a time when mental health struggles are on the rise worldwide, offering the public a multifaceted insight into their own minds.

Ancient Wisdom Through a Modern Lens

Jay Shetty highlights how longstanding texts like the Bhagavad Gita portray characters experiencing anxiety, identity crises, and stress—issues we still face today. Dr. Tara Swart emphasizes that these age-old mental battles mirror modern struggles, but the difference now is that we have advanced neuroscientific tools to explain why meditation, breathwork, and chanting are so effective.

The neuroscientist clarifies that brain scans consistently show the benefits of ancient practices, from lowering cortisol levels to stimulating neuroplasticity. In an era when public interest in Eastern philosophy has skyrocketed, breakthroughs in cognitive science have demonstrated how activities like chanting can synchronize heart rates in groups and shift people into calmer, more harmonious mental states.

Apart from India’s traditions, Dr. Swart explains to Jay Shetty that ancient Egypt, Babylon, Greece, and early Native American cultures valued nature, ritual, and community in similar ways. These universal themes—spending time in nature, creating art, and collectively chanting or dancing—increase social connections and promote mental well-being.

Core Elements of Manifestation

Dr. Swart structures manifestation around six main themes derived from the laws of attraction: abundance, manifestation, magnetic desire, patience, harmony, and universal connection.

1. Abundance:

According to Dr. Swart, humans often slip into a scarcity mindset because of our evolutionary history. We’re biologically wired to prioritize avoiding loss rather than pursuing rewards. Cultivating abundance shifts us from fear toward possibility, which supports healthy risk-taking and creativity.

2. Manifestation:

This concept is not magic or idle fantasy but rather, it’s identifying realistic goals and then taking concrete steps toward them. People can envision their ambitions—like creating a vision board—but they must also commit to consistent action.

3. Magnetic Desire:

Dr. Tara Swart defines it as a deep, emotionally resonant wish that aligns with your logic, intuition, creativity, and deeper motivations. Genuine, personal goals often carry the necessary energy to sustain long-term focus.

4. Patience:

Genuine transformation requires time for the brain to forge new neural pathways. Many abandon visualization too soon, assuming nothing is happening; yet Dr. Swart clarifies that neuroplasticity occurs gradually - repeated practice eventually rewires a person’s default responses.

5. Harmony:

Goals must align with ethical principles and not come at a harmful cost. Dr. Swart cautions that undercutting others for selfish gain creates internal conflict.

6. Universal Connection:

Nurturing empathy and a sense of collective well-being encourages a spirit of altruism and service.

Neuroplasticity and Rewiring the Brain

Dr. Tara Swart explains to Jay Shetty that each thought or belief we hold, whether positive or negative, strengthens a neural pathway. She warns the listeners that negative self-talk can reinforce harmful patterns just as powerfully as constructive mindsets shape new possibilities. To alter your thought pattern, the neuroscientist suggests a four-step approach:

1. Raised Awareness - pay attention to recurring limiting beliefs over time; you can do so by keeping a journal, seeking guidance from a coach, or discussing them with a friend.

2. Focused Attention - once you identify a harmful pattern, observe it in real-time. Instead of being self-critical, gently acknowledge the pattern and consider an alternative perspective.

3. Deliberate Practice - make a conscious effort to replace the old habit with a new, positive one whenever the familiar pattern arises. With enough repetition, the new neural pathway grows stronger than the old one.

4. Accountability - ensure continued progress by using apps, creating vision boards, or having regular check-ins with a trusted partner. Small wins help cement a new mindset.

Dr. Swart highlighted to Jay Shetty that you cannot simply delete a negative pathway. To change it, the new habit must be stronger than the old one, and you must constantly reinforce it. It is, therefore, essential to address the feelings of shame or regret that can arise when you realize how much time you’ve spent stuck in an old mindset.

From Scarcity to Abundance: Overcoming Limiting Beliefs

Jay Shetty discusses with the neuroscientist the limiting beliefs about money, relationships, or career paths that people often inherit from their families, culture, or personal trauma. Dr. Tara Swart explains that the first step in addressing those is to become aware of them, and step two is to reframe these thoughts.

People who were taught that “money is evil” or “we can never afford anything nice” unconsciously restrict their financial prospects. The neuroscientist recommends noticing whenever you act avoidant or over-cautious in regard to finances. Over time, you can enforce new habits, such as consciously investing in yourself or practicing charitable giving to reinforce abundance.

Jay Shetty points out that the same principle applies to love. People who see toxic relationships at home may assume heartbreak is inevitable, investing minimal effort in commitment. For them, Dr. Swart suggests harnessing the same neural rewiring process—spot the pattern, challenge it, and then act differently, step by step. You can change an entire mental outlook on money or love through repeated microchanges.

The Science of Spiritual Insight and Altered States

Dr. Tara Swart addressed phenomena such as near-death encounters, terminal lucidity, and immersive meditation retreats, which appear to lift the brain’s usual filters on consciousness temporarily. She explains how individuals who exhibit clinical inactivity in crucial brain areas can later share mystical or enlightening experiences, implying that our usual perception may be more limited than we think.

Similarly, Jay Shetty shared how meditation and breathwork can offer insights into peace or empathy beyond normal waking states. Dr. Swart explains that you don't need to have a near-death experience to broaden your consciousness; you can achieve it through constant, dedicated practices.

Similarly, certain places such as temples, vortex sites, or spaces designated for silent or dark retreats may enhance self-reflection. Although ideas such as “thinning the veil” can be controversial, Dr. Swart notes that the neuroscience behind altered states is evolving. Researchers at Johns Hopkins and other institutions study how plant-based psychedelics might treat depression or PTSD by triggering reorganization in the brain.¹‍

Chanting, Humming, and Collective Resonance

Dr. Tara Swart introduced Jay Shetty to the term "entrainment," meaning that chanting, humming, or drumming synchronizes heart rates and brain waves. When groups chant or sing in unison, participants tend to transition from a cortisol-driven stress mode to an oxytocin-rich bonding mode. Jay Shetty shares that, during his time in a monastery, chanting or dancing was recommended as a method to resolve interpersonal conflicts—now backed by scientific data showing these rhythms prompt cooperative, empathetic behaviors.²‍

For those who don't want to chant publicly, the scientist suggests playing mantras or repetitive music in the background to create a calmer atmosphere; sound waves can influence your mood by affecting the resonant frequencies of the body, which consists primarily of water. These simple actions can facilitate connection, reduce stress, and build trust in shared environments.

Love vs. Stress: The Cortisol-Oxytocin Seesaw

Dr. Swart describes to Jay Shetty two hormonal poles: cortisol and oxytocin. Cortisol is linked to fear, anger, shame, disgust, and sadness, while oxytocin is associated with trust, joy, excitement, and love. These states function like a seesaw: when one increases, the other decreases. According to the neuroscientist, it is essential to consistently nudge yourself into the oxytocin side.

You can improve your state of mind and encourage oxytocin production by doing physical exercise or through novelty or surprise, which triggers curiosity. Micro habits, such as gratitude journaling, nature walks, or intentional breathing, can also help steer your thoughts away from worry.

Moreover, studies show that comforting physical touch from a loving partner reduces blood pressure, heart rate, and pain perception.³ To share a calm presence with someone else, you first need to be calm yourself. Jay Shetty and Dr. Swart agree that compassion must stem from the inside before it can spread externally.

Digital Detox and the Modern Brain

Jay Shetty notes the harmful impact of constant digital distractions. Dr. Swart believes a digital detox to be one of the most effective techniques for recharging creativity and lowering stress. Even short breaks from notifications and social media can help the brain exit fight-or-flight mode. The absence of digital noise over the span of multiple days or weeks can make a significant difference.

When embarking on the journey of digital detox, people often turn to outdoor activities, art, or reflective practices, which are precisely the activities that promote neuroplasticity and deeper introspection. Jay Shetty observes that stepping away from screens is increasingly difficult in our hyper-connected society, making it all the more important to schedule intentional times of digital rest. However, for those who cannot afford to fully disconnect, the neuroscientist suggests limiting notifications and setting screen times in place to limit your exposure to the digital world.

Finding Purpose Through Service and Self-Discovery

Jay Shetty noted how impactful it is to live a purpose-driven existence. Dr. Swart added that neuroscience supports the idea that altruism and an outward-focused mission can enhance your sense of fulfillment. Throughout history and geographies, many cultures have taught that serving others creates meaning, but today's competitive culture prioritizes individual success over deeper purpose.

If you are able to combine your self-reflection exercised with consistent acts of service, it can help alleviate anxiety, as well as broaden your horizon. Dr. Swart believes this balance fosters resilience and adaptable neural pathways. Therefore, the neuroscientist Jay Shetty advocates for small, intentional changes in daily life—from reshaping limiting beliefs to taking mindful breaks—that train the brain to embrace abundance. The result is a mindset oriented toward love, empathy, and trust, reshaping not just our thoughts but our entire lived experience.

More From Jay Shetty

Listen to the entire On Purpose with Jay Shetty podcast episode “Dr. Tara Swart ON 4 Brain Hacks to Manifest Anything Into Your Life (Science-Backed Method)” now in the iTunes store or on Spotify. For more inspirational stories and messages like this, check out Jay’s website at jayshetty.me.

¹“Psilocybin Treatment for Major Depression Effective for Up to a Year for Most Patients, Study Shows.” Web log. Hopkins Medicine (blog), February 15, 2022. https://www.hopkinsmedicine.org/news/newsroom/news-releases/2022/02/psilocybin-treatment-for-major-depression-effective-for-up-to-a-year-for-most-patients-study-shows. 

²Eddy, Martha. (2016). Dancing Solutions to Conflict: Field-Tested Somatic Dance for Peace. Journal of Dance Education. 16. 99-111. 10.1080/15290824.2015.1115867. 

‍³Goldstein P, Weissman-Fogel I, Shamay-Tsoory SG. The role of touch in regulating inter-partner physiological coupling during empathy for pain. Sci Rep. 2017 Jun 12;7(1):3252. doi: 10.1038/s41598-017-03627-7. PMID: 28607375; PMCID: PMC5468314.