Meditation can be a little intimidating because, like most difficult things, it takes time to master. It requires practice, but also patience to become comfortable sitting in meditation. You will not be a zen master after your first two meditation sessions. Practice makes perfect, though, and you will be able to quiet the mind soon enough. Thoughts will race and sensations will bubble up, but allow them to come like strangers in the night.

Breathwork is an active form of meditation, during which you disconnect from the mind and let your heart and body guide you. The goal is for you to actively exhale your thoughts, beliefs, memories, and actions that do not support growth. You return to your breath to handle stress, anxiety, and any lingering trauma. Different techniques may be more effective for certain people and not for others. Below, you will find three beginner breathing techniques and when to use them. 

The 4-4-4-4 Breath: When You Need An Energy Boost

The 4-4-4-4 breathing practice, also known as box breathing or square breathing, comes from the Navy SEALs. This breathing technique aims to slow your heart rate and enhance concentration. It may also increase efficiency and mental performance, in addition to relieving stress. Ideally, you engage in this breathwork after you wake up in the morning, or in the middle of the day when you feel sleepy. To practice this technique:

• Sit up straight and start by releasing all of the air from your chest. Hold your breath for four seconds and then breathe in through your nose for four seconds. 
• Hold your breath for four seconds and then exhale out of your nose for four seconds. Repeat this cycle for five full minutes to feel the effects. 

During your inhales, imagine that the earth is nourishing the physical body. When you hold your breath, imagine that your breath is going through your mind like the wind, clearing out any thoughts that do not serve you. During your exhale, imagine that the fire element is pushing out any negative thoughts, feelings, or emotions from your belly. 

The 4-7-8 Breath: When You Feel Overwhelmed

This is a relaxing breathing method that was developed by Andrew Weil, M.D. It aims to calm the body and slow down your heart rate, bringing you into the present moment. This breathing technique is ideal when you feel anxious, angry, overwhelmed, triggered, or have difficulty sleeping. It also teaches the body to take in less, creating space between each inhale and exhale to release excess energy and thought. To practice this technique:

• Ideally, this technique aims to empty the lungs of air. Breathe in through your nose for four seconds, hold your breath for seven seconds, and exhale out of the mouth for eight seconds. 
• Repeat this cycle at least four times for the full effects. 

When you inhale, imagine that the earth is grounding and nourishing your breath. Allow that energy to come into the body and when you hold your breath, visualize that energy spiraling throughout your body. Allow that energy to extract any thought that does not serve you. During your exhale, think about releasing all of that energy, not just through your mouth, but through your entire body.

The 5-5 Breath: When You Feel Worked Up

The natural tendency is to breathe at a rate of two to three seconds per minute. The 5-5 breath, however, is a controlled practice that slows your breathing to four seconds and then five seconds. The 5-5 breath works to improve your overall sense of calm and can be practiced throughout the day. To practice this breathing technique:

• To begin, focus on the natural rhythm of your breath to get a baseline for the length of each inhale and exhale. 
• For one minute, inhale for four seconds and exhale for four seconds. 
• For the next minute, repeat that process, but inhale and exhale for five seconds. Continue for six seconds and you can gradually extend to 10 seconds if you want to. 
• In the initial stages, this practice should take five minutes, and you can work your way up to 20 minutes over time. 

During this practice, imagine that the earth’s energy is rising up through your body during every inhale. When you exhale, let that same energy wash out any negative thoughts, feelings, or physical sensations that you no longer want to hold onto.

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According to the National Institute of Mental Health, about 30% of American adults have experienced an anxiety disorder at some point in their lives. For those people, feelings of anxiousness extend beyond regular worry from stressful situations. These feelings of anxiety are persistent and can interfere with everyday life. Symptoms can even extend to physical symptoms, including sweating, rapid heartbeat, and shortness of breath. 

The exact cause of an anxiety disorder can be quite complex. Mental health experts suspect that anxiety disorders stem from a mix of environmental, psychological, and genetic factors. Although you may not be able to prevent an anxiety disorder entirely, you can develop coping strategies to help minimize symptoms. If you experience an anxiety attack or symptoms of anxiety, experiment with the following lifestyle and mindfulness techniques and see which ones work for you. 

Limit Your Alcohol And Caffeine Intake

Caffeine and alcohol can affect your sleep and mood, so it isn’t a surprise that they can trigger anxiety. Experts recommend limiting your intake of both if you want to reduce or avoid anxiety symptoms. If you consume a lot of caffeine and want to reduce your intake, be mindful that you may experience withdrawal symptoms. Make sure that you drink water throughout the day to help reduce withdrawal symptoms. Researchers note that drinking water throughout the day can lower depression and anxiety risk in adults. 

Be Active

Studies have shown that regular exercise can help reduce the frequency and severity of anxiety attacks. Just 15 minutes of daily exercise, such as walking, swimming, biking, or yoga, can provide short-term anxiety relief. If you want more substantial and long-term benefits, try to develop a consistent exercise routine. That could mean that you engage in 20 to 30 minutes of moderately intense physical activity daily. It could also mean that you engage in a regular mindfulness yoga practice several classes per week.

Meditate

As we just mentioned, yoga is a relaxing and mindful exercise practice. Enhance your relaxation efforts by engaging in a meditation practice, be it on your own or guided from a video. Meditation may help reduce anxiety symptoms in people with anxiety disorders, according to several research studies. Guided mental imagery meditation has proven to be very effective at relieving anxiety. It involves picturing a future scenario, task, or event in a positive light. When you encounter the event or experience that thing, you will feel more prepared and at ease. 

Get Sufficient Sleep

There is a complex relationship between anxiety and sleep. Various studies suggest that anxiety can cause lack of sleep and vice versa, meaning lack of sleep can trigger anxiety. Statistically, more women are affected by this relationship. If you want to improve your sleep habits, you can make small adjustments that go a long way. Keep a consistent sleep and wake cycle, i.e. go to bed and wake up at the same time every day. Turn your phone and other screens off about an hour or so before bedtime, and consider reading a book or putting on relaxing music or guided meditation to promote relaxation. 

Practice Self-Care

Self-care is not selfish! Making intentional time for self-care can help ease symptoms of anxiety. For some people, self-care might look like taking a bubble bath. For others, it could mean reading a book or getting a massage. Whatever self-care looks like for you, just make sure to clear a spot on your calendar so that you can improve your overall well-being.

Experiment With Grounding

Grounding is the act of temporarily detaching yourself from feelings of anxiety to center yourself. It’s important to note that grounding will not stop feelings of anxiety, but it can help make them less intense. That reduction in anxiety can help you feel safer and more in control. There are a few different grounding practices that you can experiment, with one being the 333 rule. To practice this 333 rule, scan your surroundings and name three objects you see. Listen to the environment and name three things you can hear. Finally, touch or move three things, such as objects near you. You can also go outside and simply walk barefoot on the grass or head to the beach and walk barefoot along the sand. 

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Before learning about various somatic breathing exercises, take a second to tune into your breath right at this moment. Are your breaths shallow or deep? Are you breathing quickly or slowly? Once you answer these questions, determine whether you are anxious, calm, worried, content, safe, or in fear. Take a deep breath in and slowly release whatever you are feeling. Believe it or not, you just completed your first somatic breathing exercise. 

What Is Somatic Breathing?

Somatic breathing, or somatic breathwork, is a therapeutic modality that aims to illuminate the influence of your breath on your emotions and vice versa. It is a practice that aims to connect the mind and body, emphasizing the connection between physical, mental, and emotional states. This idea behind somatic breathwork is that bringing awareness to your breath and engaging in different exercises can lead to self-improvement, stress reduction, anxiety relief, and emotional healing. 

How Does It Work?

Somatic breathing works to activate the parasympathetic nervous system, or the body’s rest and digest mode. This system helps to counteract the effects of the sympathetic nervous system, which activates during times of danger or stress. When you intentionally slow down your breathing and focus on physical sensations, you can notice feelings of relaxation, calmness, and overall well-being. 

When you incorporate somatic breathing exercises into your daily routine, you may experience the following:

• Better stress management
• Reduced anxiety
• Increased body awareness
• Enhanced emotional regulation
• Increased mind and body awareness

Humming Exhalation

Sound is a powerfully relaxing and calming tool, so adding sounds to your breathing, especially during exhalation can help release built-up emotions. This is how you can practice somatic humming exhalation:

• Find a comfortable seated position and close your eyes or relax your gaze. Take a few deep breaths in through your nose and out through your mouth to find the present moment. 
• On you next exhale, make a humming sound by gently closing your lips and making a “hmmmm” noise as you breathe out.
• Focus on the sound within your body and the vibration. Allow yourself to fully immerse in the experience. 
• Continue this practice for two to three minutes, releasing the tension with each exhale. 
• When you are ready, open your eyes and take a moment to note how you feel. 

Sound Stimulation Breathing

If you want to do this exercise properly, do not feel embarrassed or self-conscious by the vocalization element. The focus should not be on your sound, but rather on how sound influences your breath. Maintain a sense of curiosity and notice shifts in the breath and body.

• First off, sustain a “shhh” sound, as though you are quieting someone. Place your hands on different areas of your chest, abdomen, or rib cage. Notice where you feel the most movement, pause, and observe any breathing changes. 
• Now, experiment with a quick “psst” sound. Again, place your hands on different areas of your chest, abdomen, and rib cage to feel and observe the sensations.
• Finally, let out a growl and focus on the low tone in your throat. Experience the vibrations in your chest, ribs, and abdomen with your hands. What do you notice? 

Grounding Somatic Breathing Exercise

The goal of this breathing exercise is to anchor you in the present moment. Think of this as taking a pit stop to charge your personal battery. Use your breath to anchor you in the present, as if it is your navigation system that leads you back home. 

• Get comfortable in a seated or lying position, shut your eyes, or relax your gaze. 
• Focus on the natural rhythm of your breath, feeling the rise and fall of your chest. Observe each breath without attempting to influence it. Just observe.
• If you find that your mind drifts away, come back to your breath. Imagine that each inhale invites invigorating energy into the body, and that you release tension with every exhale. 
• Practice breath awareness for two to five minutes, releasing any thoughts or distractions while doing so.

The 3-4-5 Breathing

If you are prone to anxiety or stress, this breathing exercise can be very beneficial. To practice this exercise, do the following steps:

• Inhale for three seconds.
• Hold for four seconds.
• Exhale for five seconds.

When your exhale is longer than your inhale, you reduce your stress response and promote a better state of being. Repeat the above sequence a few times, or extend the practice to five minutes. Make sure to note your body’s signals to determine when to stop the exercise. 

Nostril Breathing Exercise

For the last somatic breathing exercise, we have nostril breathing, which works to lower stress and boost respiratory function. This practice can help enhance your energy balance if you switch nostrils with each inhale and exhale. 

• Sit down in a cross-legged position and place your left hand on your left knee. 
• Plug your right nostril with your right thumb and inhale slowly through the left nostril. 
• Close the left nostril with your right ring finger, releasing your thumb off the right nostril. Exhale through the right nostril. 
• Inhale through the right nostril, close it, and exhale through the left nostril. Continue alternating between nostrils for two to five minutes.

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You cannot go through life without encountering difficult times. Whether those times are bad days or bad years is undetermined, but you have the power to control how you cope and recover. When you have specific self-care strategies in place to help you get through tough times, anything is possible. This article aims to provide you with those strategies, which work to help you relax, reduce stress, and feel better about yourself. 

Why Is Self-Care Important?

Self-care is not the same as being selfish. Ultimately, self-care is about being responsible for the choices you make about your life and health. Taking care of yourself can make you more conscious about small things that bring harmony and balance to your life. Self-care is not complex, so don’t over-complicate it. Use the following suggestions to move through life when things get tough, and you may feel more empowered and in control when you do so. 

Cue Some Inspiration

Laughter is often the best medicine if you start to feel your feelings. According to research, laughter can boost your mood, lessen physical pain, and protect you from the effects of stress. In fact, laughter can help bring you back to normal, balancing your mind and body. If you need a good chuckle, cue up a comedic podcast, audiobook, movie, or TV show that you know will elevate your spirits. Alternatively, you may benefit from positive affirmation, so consider a motivational, inspiring podcast, video, or even saved recording to reshape your mindset. 

Talk To A Friend

Talking to someone, especially a friend who understands you and your struggles, is the easiest thing to do. Reach out to someone, be it a close friend or family member you can trust, and open up to them. A great heart-to-heart conversation can make all the difference, especially if you know that someone cares about you. 

Take A Walk In Outside

If you are feeling down, a walk in a park, along the beach, or in the woods can help reset your mind. Studies have shown that being in nature can reduce stress and boost your mood. Not only does a walk in nature benefit your mental health, but it also boosts your physical activity. Walking, jogging, biking, or swimming in nature can help you clear your mind, de-stress, and rebalance your mind and body. 

Ground Yourself

In addition to spending time outdoors, it can be beneficial to connect your body to the earth via grounding. Also known as earthing, grounding is the act of putting your skin in direct contact with the earth’s surface. This allows you to absorb the earth’s electricity, which can charge you with positive energy. Some research indicates that grounding has profound anti-inflammatory and anti-stress properties. If you have the ability, go for a barefoot walk on the beach for 20-30 minutes, or walk barefoot in a local park. 

Feed Your Emotions

To be clear, this tip is not about supporting emotional eating, nor is it about letting your emotions get the better of you. On difficult days, head to your local farmer’s market or grocery store and get some fresh produce. Colorful fruits and vegetables carry beneficial nutrients that can help reduce inflammation, lower stress, and boost mental health. You can even go so far as to research a specific recipe before heading to buy food. That way, you can turn the produce you buy into a meal that comforts the soul. 

Treat Yourself To A Cafe Visit

A visit to a cafe for coffee or tea every day may not be financially responsible, especially if you are on a budget. If going to get a latte or a slice of cake with tea brings you joy, allow yourself that luxury if you need some self-love. For some people, the allure of a coffee shop is the smell of coffee brewing, the clicking of laptop keys, or the steam from a cappuccino maker. Maybe you enjoy a hipster coffee shop that plays smooth jazz. Whatever you like is what you like, and there is no sense in denying yourself that happiness if you encounter a difficult day.

Meditate

Whether you are frustrated, stuck, or just having a bad day, meditation can be highly beneficial. A lot of people find meditation to be the best course of action to overcome such circumstances. Find a comfortable place to sit or lay down and start your meditation session. You can follow your breath in silence, or you can practice guided meditation, which can help prevent your mind from wandering if that is something you struggle with. Meditation can help you regain perspective and put you in a better place to deal with your stressful day.

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Anyone who has experienced a bout of anxiety or panic attack knows the signs all too well. Adrenaline tends to rush through the body and everything seems to move faster than you ever thought possible. You may shake, sweat, experience blurred vision, and feel like reality is a light years away. Your skin may break out in a cold sweat and you may tense up with fear as you attempt to confront the perceived threat. 

Anxiety can be very overwhelming, but it doesn’t have to stop you in your tracks. You can learn to manage your anxiety with various grounding techniques. We cover some tried-and-true techniques, which help restore your body, in this article. Ideally, you want to find stillness in moments and intentionally slow down when you experience stress. You don’t have to rush!

What Are Grounding Techniques?

Grounding exercises or techniques help shift your focus to the present moment in order to distract yourself from anxious feelings. You calm yourself by creating a connection to the present. You literally ground or anchor yourself to the certainty of the present. Grounding techniques aim to get your body back to the baseline. By refocusing your attention back on the present from your worries, grounding works to decrease the intensity of emotions and bodily stress. Grounding can help assure your brain that you are safe and okay, returning you to a state of calm via a parasympathetic nervous response. Read on to learn about some great grounding techniques. 

Tense And Release Tension

Ball your fists and tense your hands for several seconds and then release the tension. You can do this with your feet, arms, or legs, but the tension allows you to channel the energy of your emotions into your hands, and then you have the power to release it. By tensing and releasing, you can help the body notice sensations of tension and relaxation. That distracts you from intense anxious thoughts or physiological experiences in the body.

4-7-8 Breathing

This is a common breathing technique that many people use to calm the mind. It is highly beneficial for promoting peace and relaxation, so much so that it can help the body fall asleep. Start by releasing all of your air through a giant exhale. Take an inhale through your nose for four seconds, hold that breath for seven seconds, and then exhale through your mouth for eight seconds, thus completing one cycle. Repeat this cycle at least four times to quiet the mind and help you feel safe. Many people report less tension in the body after a few rounds of 4-7-8 breathing. 

Stretch

Stretching helps redirect your attention from anxious thoughts to tense muscles. If your neck and shoulders are stiff, take a moment to relax them before engaging in a stretching sequence. You can stretch any muscle group that needs relief, but aim to feel how the muscles contract when you activate them during the stretch. Observe your muscle groups between your tense and relaxed state. You should experience some relief from agitating thoughts after a few minutes of stretching. 

Say What You’re Observing Out Loud

Look at the time and observe your surroundings. What is in the room or space you’re in? If you are thinking about a past event, observing your current surroundings and saying them out loud can help bring you back to the present moment. If you only have a lamp, a few walls, and a houseplant in your vicinity, think of lists instead. Try to name as many flowers or animals as you can. Therapists encourage you to say what you see or think of out loud to help connect to the present moment, as opposed to the chaotic environment in the mind. 

Journal

Journaling helps establish a deeper relationship between yourself and your emotions. A great grounding technique is to sit with your reflections to help you better understand your anxious thoughts. When you come to the understanding that they are just thoughts that come and go, it’s easier to let them pass or disappear in the future. Begin by writing down all of the thoughts that pass through your mind as a form of release. Once you finish, read what you wrote as an exercise to remind yourself that these anxious thoughts are normal reactions to your anxiety.

Lastly, above all else, be patient with yourself when experimenting with these grounding techniques. It may take time to find a strategy that works because every person is different. When a grounding technique works, though, you will no longer spiral because you have a better connection to your body and immediate environment.

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Too often do we overlook the simplest things that can have a positive impact on our mental health. People look to self-medicate or seek prescriptions from psychologists to manage mental health disorders. Some people require medication to function, but not everyone wants to tread that path, and they don’t have to. There are many things people can do to maintain mental wellness, and one of the best ways to do so is via gardening.

Researchers determined that spending time outside and in nature is good for the psyche. We’re almost positive that you’ve experienced this on several occasions. A wave of calm comes over you when you start hiking through the forest or when your feet sink into the sand at the beach. You forget about the stressors of life and become present in the moment. The same can be said when you immerse yourself in gardening. In fact, many psychologists often encourage their patients to work in gardens to counteract stress or anxiety.

How Does Gardening Improve Mental Health?

According to mental health professionals, gardening has short-term and long-term benefits. People with anxiety and depression report that gardening helps improve both chronic and acute symptoms. Researchers believe that gardening’s positive impact on mental health disorders is due to the element of nature, which reels us in and keeps our attention without strain. You have to focus hard to input data in a spreadsheet, right? Gardening doesn’t demand that same focus, but you remain focused on what you are doing nonetheless. It’s a form of therapy, if you will.

The Effects Of Gardening On The Mind And Body

The combination of physical activity, the connection with nature, and sunlight is the perfect trifecta for improving mental health. Depending on the intensity of the gardening, it may improve cardiovascular strength. It takes a lot of work to dig, rake, mow the lawn, or trim the hedges. During the COVID-19 pandemic, inactivity is responsible for declining health and weight gain. Being outside and gardening can counteract that inactivity and help take your mind off the current state of the stressful world. Continue reading to see how gardening can further improve your health.

Remaining Mindful

People are distracted all the time, especially by their phones. They have to read the latest email or see the most up-to-date posts on social media. Gardening erases the distractions of life and forces you to be present, which improves your ability to become more mindful in life. Whether you are pruning, weeding, or digging, gardening requires you to focus on the task at hand, putting aside your worries and need to stay connected.

Reducing Stress

Whether you have a small garden bed or a terraced area with a variety of fruits, vegetables, flowers, and herbs, spending time in your garden is a great way to relieve stress. One study examined the moods of people who worked at computers and then gardened. People dramatically reduced stress levels when they gardened, proving that less time in front of a screen is beneficial for mental health. Many researchers connect gardening’s ability to reduce stress levels to the Japanese concept of forest bathing. This practice forces the person to immerse his or herself in natural landscapes. Forest bathing has improved the recovery of people with anxiety, depression, and surgery.

Improving Your Mindset

Gardening is all about trial and error, success and failure. You have to constantly adapt and learn how to optimize the growth of your plants, be that via soil improvement, watering times, sunlight exposure, and pest control. When you garden, you have the opportunity to improve your growth mindset. Things will not always work out in your garden, and you acknowledge these moments as learning opportunities, as opposed to failures. This helps you approach life’s obstacles in the same way. You have to make mistakes in order to learn other valid ways to tackle the task at hand, and the same goes for gardening.

Improving Nutrition

Many people want to garden so that they can eat what they grow. The food you grow doesn’t contain all those pesticides and genetically modified organisms that most inorganic store bought produce contains. Additionally, people who eat more fruits and vegetables are 35% less likely to experience depression, when compared to people who eat minimal amounts of fruits and vegetables. The link between a healthy diet and improved mental health is stronger than people realize. Eating unhealthy, processed foods can increase your risk of anxiety, stress, and depression. Keep growing your food and eating it to maintain optimal mental well-being.

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When was the last time you walked barefoot through a field or across a beach? The dirt was Do you remember how amazing it felt to submerge your feet in the sand, or have the gooey mud squish through your toes while walking near a stream? People don’t get to connect with nature as much as they should, but new research studies have indicated that there should be more of an incentive to make “being in nature” a priority.

In case you haven’t heard of grounding or earthing, let us bring you up to speed. This holistic health trend basically entails having the soles of your feet make direct contact with the earth. Whether it is dirt, sand, or grass (not AstroTurf or sidewalks!), connecting your feet with the earth’s surface may help reduce free radical damage, stress, overall pain, and inflammation.

How Does Earthing Work?

The earth has a subtle electric charge, which is present in the ground. As your bare feet touch the earth, free electrons are taken up into the body. These electrons can be referred to as nature’s biggest antioxidants. This may sound a bit “out there” or “hippie-esque,” but the earth’s negative charges create a stable bioelectrical environment for all of the body’s systems. The brain, neurotransmitter activity, and heartbeat rely on electrical signals. Since people rarely go barefoot in nature anymore, they are not being supplied with earth’s natural electricity. When you cut off the power supply, so to speak, things can start to shut down.

The Key To Earthing is Vitamin G

The body needs natural sunlight to produce adequate amounts of vitamin D. Holistic practitioners believe that we also need some vitamin G, which is the natural energy we absorb from the ground (hence the “G” for ground). Just as we can experience symptoms of vitamin D deficiency, so can our bodies be affected by a lack of connection to the earth. Connect yourself to nature via swimming in the ocean or lakes, laying in the grass, gardening with bare hands, or walking barefoot in nature and experience the following benefits.

Improved Circulation

Earthing helps to improve circulation by helping to deliver oxygen and nutrients through bodily tissues. Studies have shown that significant facial blood flow improved within a half-hour of grounding.

Better Sleep

The Journal of Alternative and Complimentary Medicine published a study in 2007 demonstrating that earthing helped to normalize cortisol rhythm and sleep patterns. The study revealed that people who practiced earthing had cortisol levels that paralleled the natural rhythms of the earth and sun. The earth sends electrical rhythms that reset the biological clocks for regulating sleep activity.

Reduced Inflammation

Grounding yourself has been known to help reduce inflammation. How does strolling barefoot through a park reduce inflammation, you ask? Well, the electrons from the earth help to reduce oxidative stress, which in turn decreases acute and chronic inflammation. Because chronic inflammation is recognized as an underlying cause of a variety of conditions, it is best to decrease the amount of inflammation in the body any way you can.

Remember that earthing only works if you are walking on the earth’s surface. Walking barefoot in your house, swimming in a pool, or laying on AstroTurf doesn’t count as earthing. You have to be on the REAL ground or in actual nature to reap the benefits of earthing.

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