The Art Of Listening: How What You Hear Impacts Your Health




I truly believe that even with everything we are facing right now, even with the stress of social distancing over the holidays, we can feel healthier than ever if we intentionally set up some supportive, comforting and deeply healing health routines.

So all winter long, I’m going to be giving you a weekly blog post full of uplifting ways to improve your health, and every single idea is something you can do right in the comfort of your own home.

It’s a new mini-series I’m releasing for you to help improve your health over these next three winter months.  Forward this newsletter to a friend or a family member so that they can take part in this healing mini-series with you!

The series started last week with Topic 1: Movement.

Today I am introducing Topic 2.  You might enjoy these tips so much that they become part of your new health care routine… not just in the weeks to come, but forever into the future!




This Week’s Topic: Listen


By focusing on listening today, we can create a calm and comforting awareness of our sanctuary, of our body, of our breath.

We can also intentionally shift the energy of our living spaces with the use of music, chimes, singing, breath work and so much more… so let’s get started:




Idea #1: Mantra


In medicine, we know it only takes three deep breaths to significantly support your vagal nerve tone, which helps modulate your autonomic nervous system.  Meaning your heart rate, respiratory rate, blood pressure and more all get calmed and centered and soothed… and pain actually significantly decreases as well.

In addition, and equally exciting, is that medical studies have now shown that simply repeating a word or phrase (mantra) is actually more effective for treating PTSD than traditional talk therapy.

Even better, the improvements from mantra therapy were sustained for months after the treatment ended, with more patients being PTSD free after mantra therapy than traditional talk therapy (60% of mantra patients were PTSD free at 2 months after intervention, compared to 40% of the talk therapy group.)

Mantra is simple, it’s convenient — and it’s free (as a huge advocate for grounding therapy, you know I am a big fan of free therapies that allow patients to take control over their own health.)

This study is so incredibly valuable I feel, because as someone who admittedly has a very difficult time with meditating for any length of time, I feel that knowing that just repeating a single word has literally been clinically shown to make a significant difference in improving quality of life and treating insomnia, anxiety and other PTSD symptoms is such a relief.

Slowing down your thoughts and practicing sustaining a point of attention on just a single repeated word or phrase was shown to help patients cope with daily anxiety, fear, anger, depression and insomnia.

You can practice a healing mantra any time, any where.  It’s very private and very powerful.  All you do is select a word or phrase to repeat to yourself as a way to center inwards.

The mantras I suggest on my Daily Healing Cards are:


breathing in:  I am lovable

breathing out:  I am loved


but any words or phrases that speak to you are perfect to use.

You can read the mantra study for yourself right here, and I’d also love to share with you my favorite Mantra work class.

It is a three week long self guided course by Deva Premal & Miten — if you want to take your mantra work to the next level, I highly recommend this guided mantra course.




Idea #2: Dive Into Cymetics


One of the reasons that mantra works, in part, is because of the principle of cymetics — that is, that sound waves create a pattern in physical matter.

That means, the sounds that are in your environment 100% impact your physical body.

This is a fabulous overview on Cymetics Research on  I highly recommend you give it a read, it will help explain why mantra is so effective, why chanting and music and other sounds (including the earth’s heartbeat, discussed next) impact our health so much, and also why background noise can be so detrimental to our well being too (more on that below too).





Idea #3:  The Earth’s Heartbeat


Did you know the earth is constantly resonating out it’s own mantra of sorts?

It does… repeating a mantra over and over and over, as a heartbeat that we are connected to at all times, whether we are aware of it or not.

Today, I want you to become aware of the heartbeat of the earth too.

One of the reasons I’m so in love with grounding is because during the filming of The Grounded, the heartbeat of the earth was captured in cymetics for the first time.

Above is an image of the heartbeat of the earth, taken from the film, and you can watch it in real time as it was filmed in the movie The Grounded, for free on YouTube right here.

The earth pulses a frequency out that, while our naked ear can not hear it, we are bathed in day and night.  It does everything from comfort and soothe us to support proper vagal tone to deepen sleep to regulate our day/night rhythms.

Plugging directly into this heartbeat is as simple as touching our conductive bodies directly to the earth outside.  I have so many healing articles on the many health benefits of grounding and suggestions to get you started… you can run through a list of some of those here.

And if you prefer to listen, here is an interview I gave that gives a great introduction to grounding and some easy tips on how to get started, all of which you can do right where you live, even if you live in an urban setting with no green spaces.

And the best introduction to grounding of all is my book The Earth Prescription, available here (and everywhere books are sold, including Amazon, Barnes & Noble, and Indiebound.)




Idea #4: Reach For Music


This is how powerful music is: if you play music that holds special meaning to a patient experiencing memory loss, they can recover context and depth and recognition in the form of long term memory recall while the music is being played.

Playing music that is personally relevant to a patient has been shown to:

  • increase communication skills
  • increase long term recall
  • increase activity level and energy level
  • increase social function and engagement
  • decrease high blood pressure
  • improve mood
  • reduce pain levels
  • enhance sleep

It’s so effective that I would go so far as to say it’s a good idea to incorporate a list of your favorite music into your advanced directive, because the music that people respond to the most, and the music that tends to increase quality of life, is music that they enjoy, resonate with, and have personal associations and memories to.

Getting a playlist together for any elderly loved ones is now a crucial part of elder care… improving the quality of daily living and keeping long term memories intact.  This is particularly important in a nursing home or rehab situation, where over 90% of a patient’s time is spend inactive and non-interactive.

In fact, sadly, half of residents of nursing homes in the United States never get a sing visitor… ever.

This decrease in meaningful interaction accelerates decline.

Music is a very vivid, beautiful, expressive, natural, holistic, non-invasive way to bring life and meaning (and wonderful long term memories!) back into an elder’s life.


Activities to consider:

1.  Add a song list to your advanced directive.  Help create a song list for the elders in your family as well.

Dan Cohen, director of the important film Alive Inside, offers these helpful suggestions on how to create a playlist for a loved one with dementia that can not relate this information to you directly.

Ask family members:

  • “Did they play an instrument when they were young?”
  • “Did they sing in a choir or a chorus?”
  • “Did they like Broadway musicals or religious music?”
  • “Did they have any records or recordings of old music found in their home?”
  • “Did they play a special song at their wedding or high school dance?”

2.   Use music at any age to soothe nerves… for example:

  • before athletic competitions
  • before school exams
  • before and even during surgical procedures, medical or dental interventions
  • to ease stress during “stay at home” pandemics
  • or even to energize you to do a task you are dreading, such as before public speaking or while making a meal after a long hard day.

3.   Create several emotion regulating playlists:

  • create a playlist that uplifts you when you feel down
  • create a playlist that soothes and relaxes you when you feel anxious
  • create a playlist that you can exercise to
  • create a playlist that you can bathe and/or do your self massages to (see last week’s blog post for self massage ideas)
  • create a playlist to play while cooking in the kitchen
  • create a playlist to dance to
  • create a morning “rise and shine” playlist
  • create an evening “wind down” playlist

I’ll starting you off with a suggestion of a song I’ve been listening to a lot lately.  It’s called “Everything’s Gonna Be Alright” by PJ Morton.  I hope you love it, then go on to create your own playlists!

Music is an invaluable tool for self-soothing and decreasing anxiety and depression rates.  So play music out loud and use it to connect with everyone in your family — seniors through the youngest children — everyone can benefit!  Take turns playing your favorite music, having a family dance battle, or creating playlists for different times of the day.

Also, watch to the trailer to the Alive Inside Documentary to see the immediate impact that music has on health — the trailer alone will inspire you in a big way!  And if you have time, the entire film is available on this website as well.




Ideas #5: Practice Breathwork


Because we can actively control our body’s air exchange through intentional breathing, there are lots of awesome ways you can play around with using your breath to calm you, invigorate you, increase your stamina, and more.

I have done tons of research for you — from personally attending Transcendental Breathing in person events to workshops on yoga breathing techniques to more traditional medical training in respiratory rate and oxygenation patterns and lung physiology and respiratory interventions like incentive spirometery and lung percussion, etc…  and my favorite, simple, fun, effective tips are these from Dr. Weil.

The first one I would not recommend you do as long as he recommends — he states breathing rapidly for up to a minute — this is actually a self induced hyperventilation and in short doses of 10 seconds or so is very nourishing and stimulating, but at longer intervals can cause dizziness and fainting.  I think 5 to 10 seconds of this Stimulating Breath Work is enough.

The other two are great as well — the 4-7-8 breath is centering and calming… and the Breath Counting is my favorite of all — a great way to sustain mindfulness and breathing together — I find the Breath Counting so much easier than other forms of meditation and is my go to way to clear my throat chakra and release any pent up agitation there, allowing me to find my center easily at the end of a very vocal or stressful day.

Give all three a try!  Here we go:


1.  The Stimulating Breath (also called the Bellows Breath)

The Stimulating Breath is adapted from a yogic breathing technique. Its aim is to raise vital energy and increase alertness.

  • Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.
  • Do not do for more than 5 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a maximum of 15 seconds.
  • If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen.
  • Try this breathing exercise the next time you need an energy boost!


2.  The 4-7-8 (or Relaxing Breath) Exercise

This 4-7-8 Breath Exercise is simple, takes almost no time, requires no equipment and can be done anywhere.

  • Exhale completely through your mouth, making a whoosh sound.
  • Close your mouth and inhale quietly through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth, making a whoosh sound to a count of eight.
  • This is one breath. Repeat the cycle three more times for a total of four breaths.
  • Exhalation takes twice as long as inhalation.
  • The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important.
  • If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.
  • This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice.  You cannot do it too frequently.
  • Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.


3.  Breath Counting — this one is my very favorite!!!

Breath Counting is a deceptively simple technique often used in Zen practice.  Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Just allow your natural breathing cycle to emerge.  Don’t make it deeper or slower than it naturally wants to be.

  • To begin the exercise, count “one” to yourself as you exhale.
  • The next time you exhale, count “two,” and so on up to “five.”
  • Then begin a new cycle, counting “one” on the next exhalation.
  • Never count higher than “five,” and count only when you exhale.
  • You will know your attention has wandered when you find yourself up to “eight,” “12,” even “19.”
  • Try to do up to 10 minutes of this form of meditation — I find even one minute of this incredibly helpful and centering!!!





Idea #6: Refresh The Air


At some point today it’s worth considering purifying the air in the living space (or work space) or sleeping space that you spend the most time in.

You can actively intend for your air to be energetically clean, supportive, and free of toxic thought patterns, energy forms, morphic fields, etc… from old baggage, visitors, guests, old energy patterns you have outgrown, and emotions you have released.

Out with the old, allowing space for the fresh and new.

My favorite three ways to do this are with sound, aromatherapy and flame (lighting a candle or incense.)  I routinely do all three to my living and working spaces and I feel huge shifts and benefits immediately afterwards.

I make it a habit to do these things each time I clean… I’m giving you links to the items I use so that if you are interested you have some ideas and directions to take it:

  • First, I make a point to open windows whenever possible — as I wrote about in this blog post, fresh air is absolutely crucial to a pandemic resiliency plan!  It’s medically proven that open air clinics had better pandemic survival rates than closed air clinics… read more here.
  • ring a chime in each room as I clean it (if you don’t have a chime, any bell or even whistling through the room, singing, chanting, drumming, etc… can work too!)
  • I light a candle, a stick of incense, or a sage smudge stick after it’s been decluttered and wiped down and freshened up (more on decluttering later in this course)
  • I set my humidifying aromatherapy diffuser to diffuse a healing scent into the air.  My favorite scent to use in my aromatherapy diffuser is:  Purification Synergy Blend by Eden’s Garden 

All three actions work immediately to help clear the energy in the air and give our living spaces a clean neutrality from which to start the next phase of our journey.  If you are social distancing and staying home over the holidays, there is no better time for you to make a commitment to do at least one (if not all three!) to your living space at some point this week.

Clean the room, clear with a chime, diffuse with EO, and light an incense stick and enjoy the new, freshened energy of the air in your home!!!





Idea #7: Active Listening


Active listening is the ultimate way to gift someone with the power of your full, complete, undivided attention.

Dropping the need to prepare, recite, think of, or formulate your response when people are talking frees you up to access the power of the present moment — accepting that what shows up in a spontaneous way when it is your turn to speak is VALID and PLENTY and ENOUGH and PERFECT and does not need to be pre-thought of.

If you are thinking of what you want to say while the other person is talking, then you are absolutely not active listening.

The compliment to this is that when you fully focus on what the other person is SAYING (instead of thinking about what your response should be) you are gifting them and you with an intensely accessible and palpable connection — they feel the attention of you listening to them as they speak, so immediately they feel more validated and HEARD.

Generally, this means they are more open, more honest, and more able to listen to you and validate your expression when YOU speak.

But regardless of how they respond to your pure, intentional listening… do it for you.

Do it as a practice.

Do it as a way of life.

Over time your love relationships will benefit, your children will benefit, your friendships will benefit, your co-workers and employees will benefit.

Active listening with full attention will become your default mode once you start to sense the shift in energy, the connections become deeper, the response of the person speaking becomes more authentic, and ironically own power in the conversation actually increases.

Find out what it can transform for you today to become an active listener.  If your connections must be digital for now, you can still 100% connect with others and be an active listener digitally, through:

  • Marco Polo (my favorite video messaging app)
  • Zoom Meetings (live online chatting)
  • Phone Calls (yep, an oldie but goodie!)
  • Facetime (live video calls)

Do your best to enter into a discussion with the pure positive intention to actively listen for the entirety of their speaking.  You absolutely can and should reply to them — it doesn’t limit your talking or expression at **ALL** to actively listen.  On the contrary, it frees you up to access your own deep seated inner knowings as you respond directly from inner truth and not from premeditated thought.

Active listening will strengthen ***everything*** about your communications, from what you speak, what you hear, and what you offer in return.  Being an active presence for someone while they are talking is **enough*** — actually, it is more than enough!  It’s more than they are likely to get from anyone else all day long.  And they will feel the difference!

Active presence, authentic presence, witnessing…

…this energy transforms everything.




Idea #8: Examine Your Background Noise


Chronic background noise doesn’t just irritate you… it’s actually impacting your long term health.

Chronic levels of noise found frequently in modern society has been shown to significantly increase your risk of heart attack, heart disease, heart failure, stroke, even atrial fibrillation.  Not to mention upping your risk for insomnia, a huge health crisis in-and-of itself!

And it doesn’t stop there.

Not only is chronic noise increasing your blood pressure, increasing inflammation in your arteries leading to heart attack and stroke, but it’s also increasing your risk of metabolic diseases and type two diabetes!  That’s right, if you have stubborn abdominal fat that just isn’t falling away, on top of considering what your diet is and what your exercise goals are, you should also be considering what chronic noise pollution you are exposed to!

Chronic noise is absolutely part of the reason you have stress induced metabolic change.  Because the disease burden of chronic noise is so directly linked to heart disease, high blood pressure and increased inflammation of the arteries, it’s important for clinicians to start treating noise pollution as a cardiac risk factor on par with smoking history, family history of heart disease, age, blood pressure, and weight.

What is interesting is that it’s not just loud sounds that affect your health, it’s the small chronic ones that do too.  So it’s not just an airplane passing by or the occasional sound of construction, but the level of normal talking, phones ringing, and sounds of cars on the street all impact your heart attack and stroke risk, and they all up your risk for metabolic disease too.

Noise pollution is no longer about loud noises causing long term hearing issues.  It’s not even about loud noises at all any more.  We are now aware that normal volumes of speaking and car sounds result in much more insidious health risks over time — compromising the health of your heart, of your brain, of your body.  The new term is Noise Annoyance — which is all that is needed to produce these increased rates of chronic, life threatening health issue.

In this blog post, I go into more depth on the latest medical studies on noise pollution and also give you 10 actionable ways to reduce your noise pollution… even including a free printable handout for you to print!





Idea #9: Outdoor Sounds


On the flip side of the noise pollution information from above, you can actually connect to background noise in a positive way — as a way to anchor into the present moment and release the anxiety of fearing the future or the trauma of reliving the past.

Anchoring in the present moment allows you to release the stress of figuring out your next moment or carrying tension from the past moment into right NOW.

So today, go outside (or sit next to an open window while staying indoors) and take three deep breaths while becoming aware of your outdoor surround sounds.

Simply close your eyes, and draw your awareness outside of your body.  Breathe in and listen for the sounds that you can hear.  Birds, wind, cars honking, children laughing, distant music playing, dogs barking, or simply the full presence of stillness in the air.  Even complete quiet has a felt sense, a sound quality if you listen to it.

As you exhale, expand into the environment and become one with the sounds.  Repeat several more times until you truly feel connected to the outdoor sounds in your living space.

Practice this daily to get outside of your own head and drop your awareness into the present moment.




Idea #10: Indoor Sounds


Today, sit in stillness in your living space and take three deep breaths while becoming aware of the background sounds of your home.

Simply close your eyes, and draw your awareness outside of your body, expanding to fill the room you are in.  Breathe in and listen for the sounds that you can hear.  Pets napping, the refrigerator humming, plumbing, air conditioning, neighbors murmuring, even complete silence has a noise if you listen to it.

As you exhale, expand to fill the room and become one with the sounds.  Repeat several more times until you truly feel connected to the energy of your indoor living space.

Practice this daily, in every room in your home, even while in the bathroom — it will help you get out of your own head and drop your awareness into the present moment, which you will find is incredibly centering and stress relieving once you get into a habit of doing it.




Idea #11: A Journal Activity


If you enjoy journalling, it may be incredibly eye opening to journal about communication patterns you were exposed to as a child… it will help you to understand your level of noise tolerance as well as understand any difficulties you may have in using your own voice as an adult.

Journal questions inspired by: The Sevenfold Journey, by Anodea Judith and Selene Vega!

Get out some paper or a journal and free flow your thoughts and words and inner truths out onto paper… don’t sensor yourself in any way.  Here we go:


1.  What were the patterns of communication in your family growing up?

2.  Were you encouraged to speak your truth or discouraged from speaking up?  How was this encouragement or discouragement done?

3.  How often did you feel sincerely listened to growing up?  Who was the best listener, who made you feel most heard?

4.  Who was the worst listener?  Who made you feel the most invalidated or shamed?

5.  Do you have any difficulty feeling heard now?  What do you look for or need from a listener in order to feel validated and heard?

6.  What are your hesitations or fears in speaking out?  Where do you feel these sensations in your body?

7.  When you feel shy, what part of your body do you shut down?  What is your posture?  What does your energy do?

8.  Is there anyone you have unfinished communication with?  Make a list of all the people you have unfinished communication with.  What do you want to say (or wish you had said?) to them?


If possible, communicate directly with anyone you listed as a response for question number 8 as a way to facilitate a healing release.

If not possible, if the person is deceased or if the sharing of your inner truth with that individual feels too daunting or unsafe, let’s write a letter to get this energy expressed and released.

You can write anything you like — do NOT censor yourself this time, as you may have felt the need to do in the past.  This letter is for YOU.

Often you have to learn to give YOURSELF closure, especially from relationships where you have been violated in some way and are not likely to get respectful closure from sharing and reaching out.

Write about your feelings, about your truth, what you’ve learned from the situation, what you would have liked or requested from them in return for this sharing, and release it.

Burn it over a flame and drop into a bowl of water or simply shred it and throw it away.  Release, release, release.

Do this as often as necessary and with as many people as necessary until you feel a palpable unburdening of any inner suppressed truths that you have carried silently.


To Summarize:


Today, practice awareness of the sounds in your environment… outdoor, indoor, and even with your own voice and breath.

You can create major energy shifts in your living space simply by clearing the air, intentionally using music and mantra, and focusing on listening over speaking.

Create a few playlists and have fun watching a documentary or two tonight and I will see you back here again next week with more ideas on a whole new healing topic.

Be sure you are signed up to receive my free newsletter so you don’t miss any uplifting holistic healing tips!

If someone forwarded you this email so you could join in on this health routines mini-series with them, you can sign up on my homepage to get these tips delivered directly to your own inbox by clicking right here:



To your naturally resilient, astoundingly incredible human body!

xoxox, Laura

Easy Ways To Bring More Movement Into Your Daily Routine. Even In Winter, Even At Home.




I truly believe that even with everything we are facing right now, even during the stress of social distancing over the holidays, we can feel healthier than ever if we set up some supportive, comforting and deeply healing health routines.

So for the next several weeks, all winter long actually, I’m going to be giving you a weekly blog post full of uplifting ways to improve your health, right in the comfort of your own home.

It’s a new mini-series I’m releasing for you to help improve your health over these next three winter months.  Forward this newsletter to a friend or a family member so that they can take part in this healing mini-series with you!

You might enjoy these tips so much that they become part of your new health care routine — not just in the weeks to come, but forever into the future!



This Week’s Topic:  Movement


Today our goal is to find ways to move that we truly enjoy and will stick with.

Medical studies (like this one, published in the American Journal of Clinical Nutrition) show that sitting sedentary for 6 or more hours a day is the single greatest risk factor for morbidity and mortality — and exercising did not protect against this risk or prolong lifespan.

Let me repeat that: It’s not about exercise.

Exercise is not what fixes our sedentary lifestyle.

In the study I link you to above, even those who exercised strenuously had a higher risk of death if there were prolonged periods of sitting in between work outs!

Turns out, sitting 6 hours or more a day raises your mortality risk no matter how hard you exercise before or afterwards.

Sitting increases diabetes risk, cancer risk, disrupts sex hormones, decrease bone density, increases back pain, high blood pressure, depression rates… and even reduces cognitive function!

So sustainable health is not about working out, it’s not about exercising hard, it’s not about being a weekend warrior, it’s not about how hard you push yourself on the treadmill, and it’s not about fitting into any Body Mass Index category.

Real health is just about enjoying the body you are in and moving it!

We are simply not meant to sit in one place for hours.  Which is something we really need to be mindful of when we are home practicing social distancing, for weeks and even months on end.

That’s why today, as the very first step in this mini-series, we are going to identify at least one way that you can invite movement into your body — in a way that feels right to you — five times a day.

Ideally, you can come up with a way to move your body:

  • upon waking in the morning
  • as a mid morning break
  • as a mid day break
  • as a mid afternoon break
  • and end with a before-bed stretch.

That way you are never sitting for more than a few hours at a time.  Sitting for more than a total of 6 hours of your waking day is more predictive of poor outcome in serious disease than any amount of exercise that you can do.

So let’s find ways that — even if your area is under quarantine — nothing will get in the way of your maintaining or ever increasing your level of health.

We can move our bodies daily, right in the comfort of our own homes.

Because it was never about hitting the gym anyway, it was always about simply inviting movement into our bodies.

So even if your gym or exercise studio is closed right now, you can stay every bit as healthy, and maybe even healthier, by inviting movement in throughout the day instead of just in one intense bout of exercise.

All you’ve got to do is stand up and walk around a bit every hour or two, get into some gentle stretching routines in throughout the day, walk up and down your stairs if you have them, and do a before-bed yoga routine to reap massive benefits.

If you do that, you’ve done more to protect your long term health than you could ever do trying to reverse 6 hours of sitting by hitting the gym.

Our bodies don’t work like that… and now that you know it… you don’t have to work like that either.

(For those that want to read a good medical study summarizing this, hop over to read this medical report published in 2015:  Sitting At Home Is Deadly.)







Idea #1: Morning Stretch


Develop a stretch routine that you do when you first wake up, before even starting your day.

Once you get into a habit of morning stretching, you will realize how much this impacts your entire day and you’ll never want to skip this again.

Getting into a morning and evening stretch routine is just one of the many many ways that you can actually benefit for the rest of your life from self care routines that you start during quarantine.   Seriously!  I honestly believe that if we take this time while under social distancing precautions to focus on developing healthy routines and self care strategies, we will actually be healthier for our entire lives than if we would not have had this pandemic.

To get ideas of stretches that feel good for you, here is a great YouTube video that includes some of my personal favorites, and is only 10 minutes long.  Take what you like from these suggestions and create your own routine that you will stick with:

If you prefer looking at stretch suggestions instead of watching a video, this page has 4 great stretches for you:

And then you can add these 6 on to create a simple 10 stretch routine to start your day:




Idea #2: Mid-Morning Walk


If at all possible, I highly encourage you to go outside mid morning and mid afternoon on a walk.  Do as little or as much as you like, anything is absolutely better than nothing.

Walk the sidewalks of your neighborhood, walk the perimeter of your yard or driveway if you have one, walk back and forth to your mailbox several times, walk any neighborhood trails if you have them.

If you can not even go outside on a walk, find a pattern to loop inside of your home, going in and out of each room or simply up and down hallways.

Aim for at least 10 minutes of walking in each session, more if you can.





Idea #3: Mid-Day Steps


An easy way to get more movement into your day within the comfort of your living space is to seek out a flight of stairs, or even one single step if that is all you have.

You can walk up and down the steps leading to your front door, any steps you have inside your home if you live in a multi-story house, any steps that you have leading to your parking area or garage, or any steps you might have in your neighborhood.

Even if all you can find is one step, you can so some great calve strengthening exercises on that one step alone… a great mid-day pick me up.

Here are some ideas:




Idea #4: Mid-Afternoon Walk


Repeat the same walk you did mid-morning (see above) or find a new way to walk — for example, if you walked around your neighborhood in the mid-morning while it was cool, you may wish to stay inside and loop your living room a dozen times in the heat of the afternoon.  Or vice versa!  Just keep moving for at least 10 minutes.





Idea #5: Before Bed Yoga Stretches


Never head to bed without stretching your body out — releasing tension from the day and giving your muscles one more deep release.  If you enjoy following a video, here is a great one:

 If you prefer reading over a written list of stretches (with pictures) here is my favorite set — this is one is very similar to the routine I do each night before I go to bed myself!






Idea #6: Invite Heat Into Your Muscles


There have been so many studies recently looking at the health benefits of routine sauna.  Sauna increases the circulation of blood all throughout your body — getting the blood pumping through your cardiovascular system, your muscles, your skin, your joints, your brain — so it turns out that routine sauna has many of the same health benefits that exercise does.

So if you have mobility issues or find that inviting movement into your body through the day is really hard when you are on “stay at home” orders… sauna is a great substitute (or addition) to any wellness plan.  Something to remember for even after this pandemic has long since resolved.

There are several major medical studies that back this up, that I’ve blogged about for you already.  Click the button below to read more:

If you don’t have access to a sauna (and most of us don’t while under quarantine) you can still use this healing principle to invite heat into your body in other ways.

Pick one of these ways (or use them all!) and write it down in your worksheet so you remember to use it:

  • a microwavable rice pack to wrap around neck and shoulders
  • a hot water bottle to place on stiff lower back muscles
  • a 15 minute hot bath with magnesium salts to relax all muscles
  • a 5 minute hot shower to release tension from head to toe

I love a hot bath every few nights, as well as wrapping a hot rice pack around my neck whenever I feel muscle tension throughout the day — you can buy these online but if you are crafty you may even enjoy making your own out of an old hand towel and a bag of rice:







Idea #7: Body Work


The feeling of worry and stress and anxiety is often the stress of energy that is accumulating in the body without release.

I know I personally feel this as a ball of pressure right in my solar plexus, as well and incredibly painful tension in my shoulders and neck… but where stress shows up for you in your body is different for everyone.

Irritability, crying, headaches, diarrhea, nausea, tension, muscle stiffness, decreased or increased appetite, weight loss or gain, insomnia… often these all represent energy that just needs to be released to make room for the natural healing process and optimism and energy to return.

If you are feeling stuck and in need of physical release, along with movement and heat like we addressed above, body work can help assist your body in letting go of stress.

If you are quarantined with a partner, take turns giving massages to each other.  But if you are social distancing alone, don’t let that stop you!  You absolutely can perform wonderful self massage techniques that release tension from your neck, shoulders, hands and feet.

Just click on one of the videos below and follow along!



To Summarize:


This week try lots of different movements out & find a few ways you can get into a routine of moving your body multiple times throughout the day, inviting heat into muscles, and doing daily body work.

And I’ll have more ideas for you — in a whole new topic — next week! 

Be sure you are signed up to receive my free newsletter so you don’t miss any uplifting holistic healing tips!

If someone forwarded you this email so you could join in on this health routines mini-series with them, you can sign up on my homepage to get these tips delivered directly to your own inbox by clicking right here:



To your naturally resilient, astoundingly incredible human body!

xoxox, Laura

Your Body Is Continually Speaking To You. Here’s How To Listen To It.



Every single one of us gets a constant stream of information coming to us from a deep, internally knowing of what is best for us in any moment of time — call it a gut hunch, call it a “felt sense,’ call it your inner truth, call it your intuition… whatever you call it, you can learn how to drop your awareness out of your monkey mind and into a deeper awareness that resides in your body.

Our bodies are always speaking to us about what is going on inside of us, and all we need to do is listen.  I meet so many people who don’t feel that they are getting any type of guidance from their body, but they are…. we all are. Today I’m going to help you figure out where in your body you get your information and help you figure out how to use that information to navigate decision making, so that the decisions you make are in deep alignment with you.  Not just aligning with your mental thoughts, on a mind level, but on a deeply rooted mind, body and soul level.

Here is how you connect to your inner guidance system.  First you figure out what part of your body speaks to you most clearly.  Then you drop your awareness to that area of the body and you ask yes/no questions, to see how the body responds.  It will tell you clearly what path is most aligned with your highest good.

We each have at least one intuitive center that we can lean on to get deeper knowings about our health, about how to  navigate relationships, or how to develop a soul career… in fact, there is no area of life where intuitive understanding can’t support us!

Today, let me walk you through how to figure out which way that intuitive information reaches you most easily.

Let’s figure out where your awareness lives!




First, get comfortable.


Sit or lay down.

Take a big deep breath in, and release it slowly.

Enter a place where you are neutral and not forcing any particular outcome at all.

You are relaxing into being a receptor, just receiving.

So this means:

  • you do not have to create any feelings
  • you don’t have to force any response
  • you do not have to come up with any answers
  • you don’t have to picture anything in your mind

Your job is only to be an active listener and feel in your body if you get a positive response at any time while connecting to these intuitive centers.


Now we will run through all the different ways your body can speak to you:





1.  Kinesthetic Intuition:  A Knowing In Your Bones


To see if you get intuitions on a kinesthetic level, first drop your awareness all the way down your spine.

Feel the connection you have with the floor underneath of you — how it is holding you up… supporting you.

Bring your awareness down to the base of your spine.  If you are sitting down, then feel down your back right into the area that you are sitting on.  If you are laying down, feel the lower most portion of your spine, right at the base of your glut muscles.

As you bring awareness to this portion of your body, ask yourself this:

  • Do you tend to get a knowing deep down in your bones?
  • Do you make decisions based on something indescribable all the way down to your core?
  • Do you ever use the phrase “I knew it in my bones.”
  • Do you ever get a feeling of deep comfort when making a decision?
  • Do you ever feel like sometimes your body moves itself when making decisions — like you are able to just watch it play out, knowing your body automatically makes the decision for you and moves when the time is right.

If this is how you tend to know when to say *YES* to a decision, then you are likely to be a grounded, rooted kinesthetic intuitive.

To access your natural intuitive abilities, you can focus on doing a body scan when making decisions or asking intuitive questions.  How your body responds: if you feel an itch, if you feel pain, if you feel your body tense up, if you feel your body relax, if you feel comfort or if you feel anxious after you ask yourself a question, a body scan is your go to tool for easily accessible intuitive information.


Follow your feelings of comfort:


My advice for a kinesthetic intuitive is to make a decision based on which choice provides you with a deep seated level of comfort during your body scan…  that will be your most true *YES*.





2.  Movement Based Intuition: Creative Expression


To find out if you get your best knowings based off of a creative movement, move your awareness up to your lower abdomen, just below your belly button.

As you bring awareness to this portion of your body, ask yourself this:

  • Do you tend to get intuitive information flowing to you while you are creating?
  • Do you find that doodling, or painting, or drawing, or sewing or cooking or gardening or doing any creative hobby is when your best answers and solutions arise?
  • Do you find that sex or focusing on physical pleasure allows creative solutions to flow more easily?
  • Do you find that after a massage or love making that you are able to open up to creative solutions?
  • Do you find that when you are creating music or art or working on another hobby, time stands still?
  • Do you tend to follow your pleasure to know when to say yes to an opportunity?

If creativity or pleasure is the strongest intuitive guidepost for you, then you are also likely a kinesthetic intuitive, — similar to the grounded kinesthetic above — but this is a more action oriented intuitive, one that needs to be doing something physical in order to allow the intuitions free range to flow.

For these types of creative or sensual kinesthetic intuitives, it is imperative that they get body work and allow for open ended, non-goal oriented expression.

Expressing themselves without an end point (so painting freely, not because you are hired to create a painting for a customer; or writing freely, not because you are creating copy for your website, etc…) is how these kinesthetic intuitives allow the answers to rise up from within.

So, knowing this, when trying to access intuitive information these types of intuitives often get great success when asking a question and then getting active — taking a hot sensual bath, receiving a massage, doodling on a sketch pad.


Take a temperature reading:


My advice for a sensory kinesthetic is to ask yourself: “does the decision make you feel warmer or cooler?

Visualizing a thermometer and watching how it goes up or down depending on your different choices and options, or simply feeling if your own body gets warmer or cooler in response to asking intuitive questions, can tell you everything you need to know about your best path.  Going with the choice that brings you a feeling of warmth, or a deep seated feeling of pleasure, is your best *YES*.





3.  Gut Intuitives: Follw Your Gut Hunches


To find out if a gut hunch or gut knowing is your clearest intuitive center, move your awareness up to your solar plexus.  This awareness center is in your upper abdomen, between your belly button and rib cage.

As you bring your awareness to this portion of your body, ask yourself this:

  • Do you ever get a strong gut knowing?
  • Do you know when to make a decision based on how it feels to you in your stomach?
  • Do you feel a sense of freedom or empowerment when you know you have made the *right* choice?
  • Do you get spontaneous answers and solutions best if you are exercising or totally enveloped in a task?
  • Do you prefer to take action — any action — instead of doing nothing when facing a choice?
  • Do you feel relief after making a decision, and would you rather make any decision than no decision at all?


If you know that you hit a home run when making a decision because you immediately feel in your gut that it’s the right call, then your type of intuition is through getting direct information into your solar plexus core.

It’s great to know if this is your intuitive type because those that receive gut knowings can work with this type of incoming information to go with their first, initial impression.

The gut response — quick, quiet, sure, immediate, direct knowledge — is direct intuitive information. Gut intuitives should not deliberate or wait or weigh the pros and cons or over think decisions.  Gut intuitives get a distinct first impression that aligns them with their inner knowings immediately. Waiting for more hits, second guessing the first gut response, letting the mind come in and overthink things, or dismissing the initial reaction and waiting for something bigger to come in can obscure intuitive information for these types.

Gut intuitives can work with their unique intuition flow by recognizing that the initial response is the most accurate, and they can carry a journal around to immediately jot down first impressions or desires, so that this direct intuitive information is not lost later on when second guessing or deliberating the decision.

Go with a feeling of expansion:


My advice for gut intuitive is to bring their awareness down to their solar plexus whenever faced with a decision, and feel whether there is an expansion (a yes) or a constriction (a no) in the solar plexus when asking for intuitive guidance.  Making a decision based on the choice that provides you with a deep seated feeling of expansion, power, or freedom is your most accurate *YES*.





4.  Emotional Intuitives: Heart Centered Alignment


To find out if your strongest intuitive center is your heart, move your awareness up to the center of your chest.

As you bring your awareness to this portion of your body, as yourself this:

  • Do you make most of your decisions based on emotion?
  • Do you feel like you’ve made all of the best decisions of your life based on it’s pull on your heart?
  • Do you feel that you can sense other peoples emotions, even when they are not physically present in front of you?
  • Do you feel so connected to others that you feel markedly drained or highly invigorated by spending time with them?
  • Can you have tears spring to your eyes simply by witnessing other people’s emotions?
  • Do you feel in your heart when you know exactly what you need to do?


If so, you are an emotional intuitive.

If intuitions come to you most easily through your heart energy center, then you can use your emotional guidance scale to make intuitive decisions. You can feel in your heart when you align, or do not align, with a particular decision. You can often sense a feeling of fullness in your chest or a lifted vibration when an option is intuitively right, and you can sense a heaviness or a subdued vibration when an option is not in your highest alignment.

Emotional intuitives can often feel the emotions of others, which sometimes helps in intuitive decision making because you can be privy to information that other people are trying to conceal.  Often emotional intuitives just *know* when other people are lying.


Visualize a heart connection:


My advice for helping emotional intuitive make decisions is to imagine an energetic cord leading from your heart to each particular decision, and follow the one that makes the strongest and most positive connection. Visualizing a heart centered connection is a fabulous tool for emotional intuitives to use when trying to obtain the clearest intuitive picture.  Which cord feels the strongest?  Which is the least knotted or tangled?  Which cord is shining the brightest?  Making a decision based on the choice that provides you with a deep seated feeling of love, energetic strength, and connection  is your most accurate *YES*.





5.  Inner Voice Intuitives: Guidance From Your Inner Truth

To find out if you get your clearest intuitions through your inner voice, move your awareness up to the center of your neck, in your throat.

As you bring your awareness to this portion of your body, ask yourself this:

  • Do you ever use talking or journalling to make big decisions?
  • Do you ever use singing to de-stress or to amp up your energy before tackling a big task?
  • Do you hum or whistle a lot?
  • Do you like to make a list of pros and cons, do you like to talk big decisions through, do you prefer to bounce your ideas off of others?
  • Do you feel like you get your best and most clear *YES* by talking out loud about your options and as you speak about each option, the decision becomes clear?


If journalling and using the written word or speaking out loud to hear your inner voice helps you to get that intuitive hit of clarity, then you are likely adept at connecting to your inner voice to get intuitive information.

For people who connect most easily with their inner truth through the use of vocal or written expression, it helps to simply get your mind out of the way and let the words arise in a free flow format — whether by talking out loud or stream-of-conscious writing.  If you have this as your most easily accessible form of intuition, it might help you to begin each day writing a page or two uncensored in a journal, or ending the day this way. It might also help for you to talk out loud to yourself when making big decisions, instead of quietly thinking.


Speak it until you *know* it:


My advice for inner truth intuitive is to go outside for a walk or get into your car and go on a drive — talking out loud the entire way — when making decisions.  Other techniques that can help are to use chanting, humming, singing and even simply whistling to help intuitive information flow through through your throat to pick up on words or sounds that resonate with your inner truth.  Making a decision based on the choice that provides you with a deep seated feeling of truth — what feels true for you, right now, in this moment… that is your most accurate *YES*.





6.   Sensory Intuitives: Messages From your Minds Eye

To find out if you visualize or “hear” intuitive information best, move your awareness up to your mind’s eye, in the center of your forehead.  Close your eyes for this one if you do not already have them closed.  This is nothing to do with what you are actually seeing thorough your eyes and everything to do with what images or words are floating up in your minds eye.

As you bring your awareness to your mind’s eye, ask yourself this:

  • Do you ever get sudden pictures or images that seemingly come out of nowhere?
  • Do you have a little voice in your head that allows you to make quick decisions (like which street to take when you are driving or to wake up at a certain time in the morning)?
  • Do you ever see energy around others?
  • Do you ever get distinct impressions or visions in your mind’s eye?
  • Have you always been thought of as having an *active imagination* as a child?
  • Do you get mental images that are seemingly co-incidental to reality — for example, you think of someone and then they call you later that day?


This is the most traditional way that intuitive information comes in… yet most of us filter out this information automatically, without even realizing we are filtering it out.  I actually think we all get intuitive information in this way, but we discard it before it comes into our awareness.  But if you are a visual or auditory intuitive, you are still open to getting this information without filtering it out!  Go you!  This is awesome.

Keep a journal and record all messages and visualizations as they come, before your analytical mind erases them for you.  Make sure to express gratitude for these intuitions and to not discount them.  Receive them and acknowledge them… acknowledging and recording the intuitive information you get is the best way to keep strengthening your gift.


Watch Thoughts Like Watching Clouds:


Let your mind bring up any image, words, sounds or songs it likes as you ponder a decision you are making… not attaching too much to any one image or voice but watching them all float in and out as if watching clouds blow by.  Acknowledge all incoming sensory information, in the form of visuals that pop into your awareness, or songs that play in your mind, or words or voices that speak to you.

Practice letting them come and go freely.

You will know when a visualization is important to listen to.  Very often you can actually hear or *feel* a resounding YES when you are hitting on the best choice for you.  Making a decision based the choice that gives you a deep seated feeling of wisdom and alignment is your most accurate *YES*.



7.  Unity Intuitives: Aligning With The Big Picture


To find out if you receive intuitive information best from a spiritual source, outside of your body, move your awareness up to your crown, slightly above your head.

As you bring your awareness to this area, ask yourself:

  • Do you get your best intuitive information through dreams?
  • Do you have vivid dreams, instructive dreams, dreams where you receive information or dreams where you get to speak to loved ones who have passed?
  • Do you wake up knowing what to do better than when you went to sleep the night before?
  • Do you feel like one of the best things you can do when facing an important decision is to sleep on it?
  • Do you find more clarity after taking a quick cat nap?
  • Do you enjoy mediation?
  • Do you feel comfortable in silence?
  • Do you often prefer to take a break and leave a stressful environment than stay in the struggle of it?


These intuitive types can be the opposite of the gut intuitives — instead of acting on that very first gut feeling they have, often they need to take the time to let a day or two pass before making a big decision. Sleep allows for information to integrate and process, and for intuitives that allow divine information to come in when the brain is most receptive and relaxed can be their smartest intuitive move.

These types of intuitives should absolutely have a dream journal by their bedside and should get into the habit of recording feelings, thoughts, words, images and sensations that they have while they are still in that open hypnagogic state, before becoming fully alert.  While in the hypnagogic state, your intuition can access information that is closed to it when the mind returns to it’s daytime state.

Another great tool for these types of intuitives is to work with meditation, as deep meditative states induce the same type of brain frequencies that deep sleep induces. Even deeply relaxing yoga states can create this type of open brain function, and grounding (touching the earth directly) can help enhance this as well, particularly when you sleep, it will prolong the amount of time you are in that deep open restorative sleep state.

The core of the earth, the mind in restorative sleep, and the mind in a deep meditative state all resonate at the same frequency (the Schumann frequency) and you can use your ability to receive intuitive information while in that open frequency by utilizing all three modalities to make decisions: sleep, meditation, and earthing.


Let Your Body’s Edges Inform You:


Feel the outer boundaries of your body.  Feel the space around you and try to notice how connected you are to the air and energy around you, or not.  Visualize energy tendrils, or sensors, or little sensory hairs feeling into the space around you.  As you bring different choices or decisions to mind, see how this changes how connected you feel to the energy around you.

The right answer will make you feel fully enmeshed in the fabric of the universe.  You may feel your body’s boundaries soften, relax or expand, you may see your energy tendrils become interwoven into the air around you.  Your sense of separateness may lessen and you may feel more connected to the bigger picture when you are making the right choice for you.  Making a decision based on the choice that provides you with a deep seated feeling of unity is your most accurate *YES*.




As an intuitive physician, I’ve learned a few things about how the body speaks to us, and how we can use our physical bodies as an informant, letting us know when we are on the right path and when we are veering off of it.  So I wrote an online class and I run it once a year.

This time around I am not only updating the course content but I am adding two live Q&A sessions so that I can personally support you in your journey!  I’d love to help you strengthening your connection with your inner guidance system.


Expand Your Intuition

an online class with Laura Koniver, MD


Class starts at the beginning of a fresh new year, on Jan 11th (which will be here before you know it!)

It’s entirely online, so you can do it from the comfort and privacy of your own home.

Class includes two live Zoom Q&A meetings, where I personally answer any questions you have on opening your intuition.  Because of this, I am keeping the class size to 50 people or less.

Not only am I capping the class at 50 participants, but I only run this class once a year, so this will be the only time to join in for the entirety of 2021.

I would so love to see you there and connect with you, supporting your inner knowings and helping you get practice using intuition in your daily life.

This class is a *must* for all empaths who find their energy affected or drained by others.  I’ll teach you how to become more resilient and strong by tapping into your intuitive gifts, instead of depleted or drained by others.


Click over here to find out more, or to reserve your spot today. 



No matter which way you resonated with receiving intuitive info as you read through this list, you absolutely can use your body to feel your way to your best decision making.

Whether that’s for your health or any other decisions in your life (big or small….) get used to dropping your awareness into your body and feeling your way towards an answer.

xoxoxo, Laura


The Best Grounding Shoes On Earth



The best way to get grounded is to just go outside

and directly touch the earth.


But what do you to when it’s getting too cold to go barefoot?  Or too many hazards, like sharp rocks, glass, litter, fire ants, slippery ice, burning hot sidewalks?

Grounding through your hands is a great option, as I talk about in this video here.  

But what if you are a die-hard fan of grounding through your feet?  Then you are in luck because I have so many solutions today for you it’s incredible.

First up, I have four shoe lines I’m so excited about… I personally use every single one of these shoes and I am so grateful these options exist.

After I show you my favorite grounding shoes, I have a great option for you if you don’t want to invest in grounding shoes, and that is to put a grounding sticker onto shoes you already own.  Not only saving you money but it’s super eco friendly to use shoes you already have.  Win-win.

Lastly, I have three options of grounding socks for you to pair with your grounding shoes, for ultimate warmth without blocking conductivity.

I have a super fun video for you to test the health of your feet, it’s a trick I learned in med school that I do all the time to make sure I am getting enough barefoot time each day.

And finally, if you find your feet are out of alignment, some great corrective socks that are super relaxing to slip on at the end of a long day on your feet, and make a great stocking stuffer too for your most hard working loved ones.  Couple the corrective socks with a coupon for a free foot massage and it’s hard to imagine a better gift.

Let’s get started!


My Favorite Grounding Footwear:


1. Grounding footwear:

Option 1. Harmony 783:


I’m so excited to finally have a grounding sneaker to recommend.  This company is headed by my dear friend Sharon Whiteley who has decades of experience in the footwear industry.  She developed a new technology called GroundWorks™, which utilizes a conductive carbon outsole connecting to a silver conductive footbed.  For those looking for a lace up style shoe, Harmony 783 are the ones you want.




❶ Patent pending, proprietary Groundworks® technology
❷ Pure silver stitched footbed for conductivity
❸ Silver stitched lasting board layer
❹ 99% pure silver fabric loop to enable conductive flow
❺ Bio-friendly algae-based EVA by BLOOM in midsole.
❻ Carbon & rubber conductive outsole with trampoline heel for a stable stride




They have sneakers, loafers, walkers and flip flops all available in both Mens and Womens styles.  I am not aware of any other lace up brand of grounding shoes, so these are my new go-to shoe to recommend hikers, dog walkers, bikers, and really anyone who needs a stable and cushioned foot bed on their foot while being grounded.  Here are the sneakers I have and I love them:



and here are the ones I got my son:



and look at the cute ones my daughter has:




Option 2. Raum:


Ethically made, individually hand crafted leather shoes that are hand crafted, minimalist in design, and come in closed toe slip on designs in TONS of colors, for both men and women.

Raum shoes have a zero-drop sole made from a porous water buffalo leather. This type of sole is made extra conductive by absorbing the earth’s moisture and your perspiration.  In addition, a copper metal grommet located behind the ball of your foot at the KD 1 pressure point provides maximum conductivity to ground your body.  I particularly appreciate that these shoes are hand sewn, because most shoes on the market are simply glued or cemented together, not hand stitched.  So your feet mold into the leather over time to create an amazing level of comfort that brings you back into alignment with how your foot feels and functions best.

And all parts of Raum shoes are sourced within a 90 mile radius of where they are made, which is virtually unheard of in modern footwear.  All shoes are shipped in natural linen bags and an outer shipping envelope that is biodegradable, made from corn.



If you are looking for a slip on shoe that is minimalist in design (read: a non-cushioned footbed that allows feet to stay in their natural alignment ) and you want the largest selection of colors, then you want Raum shoes.  These are the shoes that I have — a slip on loafer style in color Natural — and I love them.  They are my easiest slip-on-and-go shoes.

Whenever I head out the door with my hands full (which is pretty much every time I head out the door) and I don’t want to stop, put things down, and sit down to lace up or buckle up my shoes, I slip my feet right into these and carry on with my day effortlessly.

Next up I want to grab a pair in Dusty Rose, Oyster, Stone or Turmeric for the fall… the colors are all absolutely stunning.





Option 3. Groundz:


I just had to include this new shoe line, even though they are sandal style, because I’m so impressed with them.

Groundz uses sustainably sourced and eco-friendly leather and goatskin throughout the sandals, chrome-free, water based and nontoxic vegetable dyes (very impressive) and a copper plug that is so comfortable I literally can not feel it.  It’s so comfortable I had to check and double check that I was actually grounded in them — and yep, I am, every time!

I’ve tried all of the grounding sandals and flip flops out there and these are the ones I reach for literally daily.  These are hands down the most comfortable and most stylish.  They are so beautiful I would want to wear them every single day even if they were not grounding me!   Luckily it’s still pretty warm where I live so yesterday I was able to slip these on and take a pic for you:



Obviously they are a warm weather staple, but they are so soft and comfortable that even in the fall, if it’s a warm-enough day, these are my go to shoes.  And as you will see in the video I made for you below, wearing open toed shoes whenever possible is extremely important for your foot alignment (and subesquently, for the health of your knees, hips and back over a lifetime!) so I typically reach for sandals instead of a closed toe shoe whenever weather permits.

Groundz are also the least expensive option in this list, while still being superbly made.  And because I am a physician nerd, the cute little Copper Element tag on the top of my sandals make me smile every single time I slip them on.  So far Groundz only have women’s shoes available, but I know they are working on expanding their line as we speak.  These are the style I have:




Option 4:  Inner Mettle

If you want shoes that use recycled materials, than you want these.

Although other grounding shoes may be eco friendly, all natural, use only non-toxic materials, or even be handmade… Inner Meddle has the only grounding shoe made out of recycled everything: recycled lycra, recycled mesh, recycled vegan suede, and a shoe sole made of naturally biodegradable rubber.

I tested a pair out for myself and was strongly grounded on all natural surfaces, including rock, slate, dirt, sidewalk and grass.  The shoe was designed in Europe, and features a flexible ultra-cushioned insole (with memory foam and cork) plus a fully conductive insole, midsole and outer sole — these all connect the healing earth energy directly to your feet.  Woot!





2.  Grounding shoe stickers:


These grounding shoe stickers are so easy to use — stick them to your shoes once and forget them!  Get access to all of the benefits of grounding outdoors while being able to wear your favorite footwear.

Got a favorite pair of sneakers, running shoes, hiking shoes, even sports cleats?  Or simply want to be eco-conscious and ground shoes you already own?  A grounding sticker is the way to go.

The sticker conducts the grounding energy from the earth beneath you up and around your shoe, into the sole of your shoe where your feet are.  By touching the sticker, you bypass the rubber sole entirely and are standing barefoot on the ground.



The new PRJ20 shoe stickers have a new revolutionary protective surface with self healing technology. This defends against wear of the conductive layers and increases the durability of the strap.  It’s also a thinner, more conformable profile which results in a lighter and ‘easier to mould’ finish.

I can’t even feel these stickers on my shoes:



3.  Grounding socks:


If you wear a grounding shoe sticker or any of the grounding shoes above, you’ll be grounded the moment you slip your bare foot into the shoe and stand outside on the earth.

But what if you like to wear socks?  Be aware that almost every sock manufactured on this planet will block the grounding flow from the shoe (or shoe sticker) to your foot if you are wearing a sock.  Most have synthetic fibers or are too thick to allow grounding contact.

But it’s truly no problem to wear a sock with a grounding shoe or grounding shoe sticker, you just have to make sure it is conductive.  Luckily there are tons of beautiful socks made with conductive materials that will ground you instantly.  By wearing a conductive sock with your grounding footwear, your entire sock will instantly encase your entire foot and ankle immediately in grounding energy, which will then powerfully ground your entire body from head to toe.

I’ve got three conductive sock options for you, depending on the style of sock you prefer.  Each utilizes silver fibers throughout the entire sock, every inch of it, so the entire sock is conductive from top to bottom.

And if you like to sleep in socks to keep your feet warm in the winter, you can wear theses socks inside as well.  Slipping into bed and resting your feet on a grounding mattress panel or grounding bed roll will allow you to ground right through your socks all night long.


Option 1; Grounding Athletic Socks:

thick, plush, absorbent, ankle length



Option 2: Grounding Dress Socks:

thinner, sleek, comfortable, crew length… great for work or dress!



Option 3: Grounding Knee High Socks:

stretchy, warm, cute, with the added bonus that they carry grounding all the way up your calves!  My personal favs…



4.  Treat your feet with toe alignment socks:


My feet instantly relax with these socks on, and as a bonus not only will the improve the health and alignment of your feet but they will also allow you to ground at the same time, thanks to the fact that your toes are still bare and ready to connect with the earth outside or a grounding mat while grounding indoors.

At the end of a long day, these are almost as good as a nice foot massage from the spouse.  Almost.  But infinitely more practical, because I can wear them while I’m standing in the kitchen making dinner and doing the dishes, and my feet feel stretched out and free by the time I’m done.

I always smile when I pack up an order for these toe alignment socks and some magnesium lotion — it’s just the sweetest little duo and I always imagine how good the recipient is going to feel after working some magnesium lotion onto their feet and slipping into these socks.

If you are looking for a little stocking stuffer to give your hardest working loved ones, some toe alignment socks and a handwritten coupon for a free foot massage is the best thing I can imagine.  It’s like physical therapy for your feet:



5.  Activity Time!

Grab a pen and paper to test your foot health:


  • Want to know if you are getting enough barefoot time?
  • If your feet properly aligned?
  • If the alignment of your foot is giving you knee, hip and back pain?
  • If the shoes you are wearing causing foot issues?
  • And how can you reverse damage shoes have caused your feet?

With the two very simple tests that I demonstrate for you in this video, you can test your own feet right now and you’ll know the answer to all of these questions!


A Quick Way To Know If You Are Going Barefoot Enough



This exercise is extremely eye opening, and you can do it in less than 2 minutes!  I highly encourage you to give it a try right now!




For more awesome winter time grounding tips, beyond just grounding through your feet, you’ll want to grab the ultimate guide to grounding outside, no matter where you live or what the temperature is:


The Earth Prescription


I have signed copies waiting for you right here… or find it on Amazon, Barnes & Noble, IndieBound, New Harbinger, and anywhere books are sold!


To a healthy winter full of outdoor grounding!

Yes, it is absolutely doable!

xoxoxo, Laura


17 Ways To Naturally Decrease Your Stress (+ A Few Freebies To Help)


Well, let’s face it, we are entering into a stressful week:

election week + a pandemic.


My entire goal in running my website and writing these weekly blog posts for you is to decrease your stress and provide tons of uplifting ideas to help you feel better.

So today, on top of sharing my favorite stress relief tips, I also decided to turn my Adrenal Repair Online Class into a digital book you can download right this very minute, for free!  It has tons of fun things inside like a quiz to help you figure out if you are in adrenal fatigue (and what stage you are in) as well as tons of support in helping to fix it.

I’m giving this away free in order to give you immediate support… because we know we are all going to be living with a huge knot in our stomachs this week.  Please share it with anyone you like that could use a little stress relief as well.  It’s waiting for you at the bottom of this article!

Anything that decreases your stress — even something as small as remembering to stay hydrated — can make a measurable change in your wellness and protect your body.  Helping you be resilient, and even boosting your natural immunity (remember that stress decreases your immune system function, so don’t take stress lightly!)

Instead of ignoring your stress levels today, run through this list and jot down a few ideas that resonate with you/ You will boost your health… even during the stress of this week:


My 17 favorite ways to naturally decrease stress:



1.  Take probiotics (and other stress relieving supplements.)


I’ve blogged in the past about how probiotics are so powerful in stabilizing the mind that they are actually a treatment for depression.  And now, in a more recent study, researchers show that taking probiotics for only one month reduces stress, decreases anxiety and even improves memory!  Researchers looked at the strain of Bifidobacterium longum and followed what effect this probiotic had when used as a “psychobiotic” — looking at mood, stress, and even cognitive performance.  Research presented Oct 18, 2015 at the Society For Neuroscience annual meeting showed that after only one month, B. Longum statistically and significantly:

  • reduced the cumulative output of the stress hormone cortisol
  • decreased subjective reports of anxiety in response to acute stress
  • improved memory and improved EEG output


It’s exciting to focus on treating stress, anxiety, depression and memory disturbances through enhancing the gut biome, because this is a low cost, easily accessible all natural non-prescription, healthy and fabulous intervention that we can all be taking to become resilient to stress.  We can’t change the stress that life brings, but one thing we do have the power to modify is that we can support our gut microbiome better so that we can boost mood and support brain function.

So consider:

  • Adding probiotic containing foods such as fermented foods, kefir, komubcha and organic whole fat yogurt to your diet routinely (one study showed that eating yogurt completely resolved irritable bowel symptoms and gave patients full remission within 6 months)
  • Taking a high quality probiotic supplement that includes strains (such as b. longum and b. bifidum) that have been medically proven to affect brain function and support the gut/mind axis.

Other supplements to consider include:

  • Magnesium: being mineral deficient can trigger anxiety symptoms… magnesium deficiency can cause shakiness, muscle tension and irregular heartbeat.  Your muscles (including your heart!) and your central nervous system absolutely need minerals to stabilize and function.  I highly recommend magnesium replacement if you tend to feel anxious,  stressed or have areas of muscle tension.  Nightly magnesium bath soaks, topical applications of magnesium lotion, or trace mineral drops in water throughout the day can do wonders to settle a hyper-irritable central nervous system and soothe a tension.
  • Omega 3 fatty acids: Omega 3 fatty acids offer a calming effect on the brain.  In fact, a medical study published in Brain, Behavior and Immunity in November 2011 showed that taking Omega 3 fatty acid supplements dropped anxiety rates by 20%!  Eating fish several times a week or taking krill oil daily is an easy way to boost your intake of Omega 3s.

I put my very favorite probiotics, magnesium, omega 3 supplements, and more into a Stress Relief Protocol for you right here;



That way, you can be sure that you are taking a medical grade product that truly works…  not paying for an empty product with weak or ineffective probiotic strains, or probiotics that have lost efficacy because of the way they were manufactured and stored.





2.  Reconnect with nature.


When you get stressed out, all you have to do is walk out your front door, step out of your office, or stop driving and step out of your car.  To reconnect with nature is to find an instant sense of spaciousness, a calm centered experience as you take a single deep breath.

Reconnecting with the wonder of being a human being standing on a rock that spirals through space and seeing the earth for the vast support network it iscan’t help but lift your spirits for the better.  The power of nature can hold even your worst of days and remain an immovable source of strength.

Don’t believe me?

The next time you are having a panic attack, or a pounding headache, or a knot of worry grow in your stomach, just go outside.  Get out there.  Don’t force anything, just go outside and let nature work its magic.  If possible, touch the earth directly with your hands or feet and get grounded.

Getting grounded immediately boosts your vagal tone, getting you out of “fight or flight” and calming you.  Reducing blood pressure, deepening breathing and oxygenation, decreasing cortisol output and more.

I’m very heart-warmed to see so many families where I live going on after dinner walks, riding their bikes, jogging in the early hours of the morning, shooting basketballs in driveway hoops, jump roping, etc…


But go outside even if you don’t want to exercise.  If you have limited mobility due to medical conditions or just want to relax when you are outside, still do it.

Even taking a hot cup of tea outside at night and looking up at the stars and moon, when the rest of the world is shut up tight at bedtime, is wonderful for clearing the mind and grabbing a few minutes of beautiful fresh air.

Want more ideas on how to connect with the earth and boost your health through grounding?

I wrote a guide for you called The Earth Prescription, and it’s right here.







3.  Get sunlight daily.


If you are going outside grounding daily (see tip #2, above) this will be a win-win situation!  But for those that are not drawn to grounding for their health, at least be sure to get some form of sunlight daily.

Sunlight actually prolongs life span, in a dose dependent way (meaning more time in the sun = longer life span.)  I blog about this extensively in this article I wrote for you last year, right here:


Time In the Sun Actually Increases Your Life Span… Here’s How To Do It Safely


So get sunlight daily for at least 10 minutes, either indoors our outside.  Consider:

    • sitting on a porch, balcony or front door stoop every morning and every evening
    • eating picnic lunches outside mid-day
    • observing which of the windows in your home are sunny and at what time of the day there is a sunbeam and sit in those precious light rays while drinking your morning coffee, your evening tea, while working on your computer, while reading a good book, etc… (the glass will stop the majority of UVB waves needed for making Vit D, so open the window if you can)
    • going for a brisk pre-breakfast walk every morning upon rising
    • going for a post-dinner stroll every evening before dusk
    • enjoy a drive on a sunny day — be sure to roll the windows down and enjoy!
    • moving whatever indoor activities you can move outdoors: yoga, stretches, exercise, meditation, listening to music, weeding through your emails, writing up your grocery list and meal planning, watching TikTok — if you can multitask while doing an activity outside, always choose that!


And if getting outside in the daylight is impossible because of your shift work, your medical condition, or simply because you live in an area of the world that is predominantly dark all winter long, a light box can give you all the same benefits.  Light therapy has been clinically proven to boost mood, reduce anxiety, deepen sleep and more.

Published August 2015 in Biological Psychiatry, researchers found that after only 30 minutes of daily light therapy in the mornings, fear and anxiety levels were significantly reduced and stimuli that used to trigger panic did not trigger an anxiety response in the way that it did before the light therapy.

I personally do both — I go outside daily but I also use a lightbox for about 30 minutes every single morning.

Light therapy can be used safely in conjunction with medical treatments (including Rx medications) so if you are on an anxiety or depression medication, augment your treatment with light therapy and it’s highly possible that you will feel so good you can work with your physician to decrease dose over time!  This is the one I use.





4. Focus on Spirit.


The surest way I know to alleviate stress and suffering is to find meaning in it.  Whether it’s through mediation, personal prayer, asking friends and family to pray for you, cultivating your own sense of spirit surrounding and supporting you, attending support groups, going to religious or spiritual meetings — these are all such important ways to alleviate stress.

The divine support system is around you, surrounding you, whether you are able to feel it or not.  Calling on the power of prayer or connecting with that reservoir of love through meditation is an instant boost that strengthens you and changes outcome, no doubt about it.

Need some more inspiration?  Read Man’s Search For Meaning, by Viktor E. Frankl.  He is a concentration camp survivor who writes beautifully about how the people who survived these horrific conditions were not the strongest, or youngest, or even the healthiest… they were the ones who found meaning in what they were going through.

Finding a deeper, spiritual meaning in what you are going through — focusing on the why behind the stress season instead of on the stress itself — is in and of itself enough to sustain you.

Consider developing a meditation practice or a prayer practice to get into a daily habit of reframing your outlook around the things that are stressing you out today… and as protection against the things that will stress you out tomorrow. Literally even just repeating one word over and over for a few minutes (known as mantra therapy) has been shown to be so powerful it treats PTSD as good as psychotherapy!  I review that medical study for you right here:


2 New Treatments For PTSD You Can Use Right Now To Feel Immediatley Better.


This is something shown over and over again in the medical literature — the power of prayer to  improve clinical outcome (like reducing pain, enhancing recovery after cardiac surgery, even helping substance abuse recovery) and the power of spirituality to support general wellness (like boosting physical well being, increasing functional well being, and decreasing physical symptoms in cancer patients) is well documented.

The divine support system is around you, whether you are able to feel it or not.  I feel that understanding upsetting stressors and traumas from a deeper spirit based perspective is so healing that I’ve painted many paintings over the years to help reminds us:



You can find all of those paintings I painted (and many more!) right here.  I’d love you to check them out!

Whether it’s through meditation, mantra repetition, mindful walking (I created a video for you right here that walks you through how to create your own labyrinth for mindful walking… it’s easier than you think!) personal prayer, asking friends and family to pray for you, joining online spiritual groups (especially right now with many spiritual centers being closed for social distancing reasons, online groups are a fantastic option,) downloading spirituality apps that will send reminders to your phone, or reading books that align with and strengthen your sense of spiritual presence… cultivating a deeper sense of spirit surrounding and supporting you is such an important way to alleviate stress.





5. Music.


My kids will tell you that if I am really grumpy, all we have to do is hop in the car and turn on the radio and within a few songs, all of a sudden I don’t feel so hopeless.  In fact, I feel optimistic and grateful and filled with the same sense of wonder and possibility that I feel when I spend time in nature.

My son funnels all his energy into his piano and guitar whenever he feels stressed out… and the music pouring through our home is as healing a presence as any I could possibly create even with my 26+ years of medical experience as a physician.  Music is just. That. Good.

The power of music to wash through you and lift you is amazing.  In fact, as I blog about here, music has the ability to lift dementia — it is that uplifting!


Creating A Healing Connection Through Music


If you are feeling stressed or depressed, especially if you can not leave your current surroundings (perhaps you are in the hospital or your office or your car…) slip on some music and allow it to sweep through your soul and lift you higher.  Consider creating a playlist right now, filled with songs that move or inspire you, to reach for the next time stress threatens to suffocate you.





6. Consider changing jobs.


No, I’m not joking.  Stress on the job is such a real threat to your health that I think you should take it into account when figuring out your future.  Hop over here where I talk more about a medical study that shows that stress on the job can literally drive you crazy, and 4 ways to counterbalance it:


Is Your Job Driving You Crazy? You Are Not Alone. Here’s Help.


And if you can’t change jobs, take the time to invest in developing a good support system at your work.  If you are suffering and over-taxed, ask for help.  Ask your coworkers, your boss, the person you say hi to in the office every day.  You can modify your current work situation even if you can’t change or leave it.  Alleviating work related stress can go a long way to decreasing your over all life stressors… and protect your health.





7. Decrease background noise.


As I talk about in my blog post here, noise pollution is not just a bunch of loud noises causing long term hearing issues.  We are now aware that even normal volumes of speaking and car sounds result in much more insidious health risks over time — compromising the health of your heart, of your brain, of your body:
Recent medical studies have found that:
  • Normal conversation (at 60 dBA) can, over time, contribute negatively to health issues… increasing both heart attack and stroke risk by 6% and 14% respectively.
  • The normal sound of cars driving/traffic, doubles that — increasing heart attack and stroke risk by 12% and 28% respectively.
  • Listening to a telephone ring repeatedly increases risk of heart attack and stroke by 18% and 42% respectively, and on and on.
The new term is Noise Annoyance — which is all that is needed to produce these increased rates of chronic, life threatening health issue.

Think about your day:

  • Do you hear traffic constantly (especially consider if you hear traffic where you sleep at night?)
  • Do you work in an area where there is chronic talking (such as a hospital, a hotel, a store or a restaurant?)
  • Do you work in an area where there are phones constantly ringing (such as at an office?)
  • Do you work in an area that has music playing constantly?
  • Do you sleep with music or a television on?
If so, your risk for diabetes, metabolic syndrome, heart attack, stroke, cognitive impairment and more is much greater than it has to be. Read the article (I linked you to above) for 10 ways to decrease your background noise — there is even a free printable list you can print out — which can truly decrease your stress levels over all.

8.  Hydrate.


It’s really important to recognize signs of dehydration as we head into the cooler months, because believe it or not: it’s very very easy to get dehydrated in winter.  With heating systems turned on, the air we are breathing is incredibly dry.  The drier the air, the more water we lose from our bodies, in several ways.

Did you know that urinating and sweating are not the only ways we lose water each day? We actually lose water through every breath, called respiratory water loss, and we also lose water through our skin, called transcutaneous water loss, which happens even when we aren’t sweating.

Both of those losses are occurring every minute of every day — a minimum water loss of over 3 cups of water just from breathing and skin evaporation — and increase dramatically when the air is dry… drying out our lungs and our skin rapidly.

And did you know even very mild levels of dehydration might be affecting you on a daily basis? Constipation, dry skin, bad breath, headache, and high blood pressure… and yes, irritability and stress.  Hop over to this blog post to assess whether you are dehydrated and find tons of wonderful holistic ideas on staying more hydrated all winter long:


A Dozen Unique Ways To Use Water To Improve Your Health, Right Now




9.  Breathe.


Use the centering power of your breath to provide calming bio-feedback immediately to your body.

Did you know it only takes 3 deep breaths to measurably decrease stress?  That’s because deep breathing decreases your heart rate, decreases your blood pressure, stimulates digestion, lifts mood, and helps you relax more easily into sleep.

Similarly to grounding, deep breathing stimulates the vagus nerve that runs through your chest and abdomen and helps to regulate many different organs, including the heart, lungs, and the gastrointestinal tract.  By stimulating the vagus nerve you support the parasympathetic nervous system into calming you down.

Try deep belly breathing (not shallow chest breathing) and slow your breathing to half the normal rate (from about 12 breaths per minute down to about 6). Thwarting stress can be as simple as breathing in while counting to 5, holding your breath for 3 counts, then releasing slowly while counting to 7.  Repeat!

Breathe your way through it and usher in the feeling of peace and calm with each breath. Need some guidance on taking 3 deep breaths?  In this blog post, I give you my favorite techniques for focusing on the breath, and I even created a video for you so we can take those deep breaths together.  Deep breathing is truly one of my favorite ways to decrease stress and I passionately believe we all need to learn these techniques to navigate life more easily:


4 Easy Ways To Use Your Breath To Feel Instantly Better — Do Them With Me Right Now




10.  Write it down.


There are so many huge, daily changes in the world that require overwhelming, important decisions to be made,  day in and day out.  So I created a worksheet that can help make at least one of the tough choices you are facing today a little more approachable.

Simply print it out and fill it out.  Clarity, ease, a sense of relief, a meaningful choice that actually excites — instead terrifies — you into moving forward…  that is my goal in creating this free worksheet for you:



If you love it, feel free to save this worksheet as a file on your computer to use whenever you like, forever more.   Print out as many copies as you want, whenever you want.  If you don’t want to print it out, it’s a very easy acronym that you can easily remember and think of any time, any where, and it can help you make basically any decision on earth:

The acronym is BRAIN:

B = Benefits (what are the benefits?)

R = Risks (what are the risks?)

A = Alternatives (what are the alternatives?)

I = Intuition (what does your intuition say?)

N = Nothing (what if you do nothing?)


Give this quick video a watch as you fill the worksheet out.  Just hearing me run through it one time for you will allow you to always have it in your mental toolkit to use whenever you need it.

I guarantee if you run through this exercise just one time with me today, you will remember it forever.  In the future, you’ll be able to mentally run through the acronym in just seconds, without ever writing a single thing down.

And of course, as with the free Adrenal Fatigue book below, share this worksheet with any loved ones who are making difficult decisions too — we could all use a little more support these days.



11. Gratitude and compassion.


This is a no-brainer — one of the gifts of suffering through stressful times is that you can witness and hold other people’s suffering so much more fully.  Knowing the darker side, leaning into it, persevering through it, witnessing with compassion what others have gone through… all of these things make traveling your own dark night feel less lonely.

It’s not just that suffering has meaning but it goes one step further to say that you are strong enough to bear it and your heart is big enough to hold it.

Focus on alleviating the suffering in others around you actually helps you bear your own burdens too.

Holding compassion for the entire yin and yang of it all, the darkness and light of the world…  the gift here is being able to open your heart even wider than you thought possible before… and then wider than even that.

Keep your eye open for flyers and ads in local businesses and libraries, church bulletins and neighborhood drives, for ways that you can give of your time and energy in a way that uplifts you instead of adds to your to-do list.  Plenty of others have already done the hard work for you of arranging ways to donate your time and energy — sign up for something as little or big as you like!

There are tons of community outreach programs, from donating time or resources to a charity or foundation that you believe in is probably the easiest way to express gratitude and compassion during your own challenging times.

One of the simplest ways to increase gratitude is also one of my favorite, and as a bonus it helps me fall asleep, the topic that’s coming up next!  All you do is, as you close your eyes to fall asleep for the night, run through the day in your mind’s eye.  Specifically look for moments you had — even if it’s just one — that you were glad happened.  And when you find that moment in the day, pause mentally and just say to yourself :

“I’m grateful for that.”

That’s it.

Even on a really horrible, tough, gut wrenching, miserable day, there are singular moments that happened in your favor or helped strengthen you to get you through.  Something as simple as eye contact with someone who smiled at you.  Or chancing into a food that was previously out of stock in the store.  Or hearing a bird outside your window singing to remind you that all is well in the world.  Or finally carving out time to take a warm bath.

I go chronologically through my day and pause here and there to say “I am grateful for that.”

I generally find I have fallen asleep before I’ve gotten to the end of my day and caught up with my own self, laying in bed that night in my “daily rewind.”

Please try it and see if you enjoy this nightly gratitude practice too.


12. Sleep.


Studies have shown that sleep deprivation is even harder to bear during times of anxiety or stress.  So if you are going through a time of stress, it is more important than ever before in your entire life that you sleep well.  Your brain must get restorative sleep in order to recover from the stress of the day and prepare for the next day ahead.  In fact, sleep is so powerful that it is totally possible to treat anxiety and stress solely through increasing the quality of your sleep.

The timing is perfect for focusing on fixing your sleep, because you can use the fact that the days are getting shorter and night is getting longer to enter a time of restorative hibernation.  Your natural desire for earlier sleep onset in the winter can help you shift your routine from staying up late at night to grabbing an earlier bedtime.   Literally shifting your bedtime forward by just one hour — just one hour! — is enough to make a measurable improvement in how your body functions the very next day.

If you need some tips on how to get better sleep, here is an article I’ve written for you on correcting your sleep deficit:


Just In Time For Back-To-School: Get Rid of Your Sleep Deficit

For more articles I’ve written on sleep health, click over to read:


13. Walk.


Engage in regular aerobic exercise, especially if you can exercise outdoors in the early morning hours.  But if a the thought of exercising turns you off… just walk instead.  Simply walking for 10 minutes each day can make a huge difference in your mood, and stress levels, all winter long.

If you can’t walk or get any other form of exercise?  Sauna is your answer.  Medical studies show that sauna is just as good as exercise in boosting longevity.  I blog about that for you right here. Sauna in the wintertime?  Oh hells yes:


Sauna + Grounding = A Win-Win Combo To Boost Your Health All Winter Long


It doesn’t take years and years to see benefit from daily movement (statistically significant health benefits began to accrue right after you start!) and it doesn’t take hours and hours of exercising — statistically significant benefits are measurable with only about 17 minutes of exercise a day.

17 minutes, people!


And it doesn’t have to be strenuous activity.

A study published May 2019 in the American Journal of Preventive Medicine found that replacing just 30 minutes of sitting time a day with even light physical activity decreased mortality rates significantly.   As light as a gentle stroll?  Yes.  So let’s commit to taking a 17 minute walk daily during times of stress and we will be boosting our health exponentially… not only becoming more resilient to stress but actually protecting our lifespan.  That’s win-win.





14. Body work.


The feeling of worry and stress and anxiety is often the stress of energy that is accumulating in the body without release.  I know I personally feel this as a ball of pressure right in my solar plexus, as well as knots along my neck… but it’s different for everyone.

Irritability, crying, headaches, diarrhea, nausea, tension, muscle stiffness, decreased or increased appetite, weight loss or gain, insomnia… often these all represent energy that just needs to be released to make room for the natural healing process and health/hope to return.

If you are feeling stuck and in need of physical release, do any or all of the following to help assist your body in letting go of stress… these are all ways to do body work right in the comfort of your own home:

  • deep stretches
  • yoga
  • guided meditation
  • long walks
  • massage — foot, neck and hand massages are all massages you can do on your own body to release tension
  • heat (hot water bottles are the best!) over tense areas
  • water (in the form of showers or baths, as well as increasing hydration by drinking lots of water!)
  • orgasm

And, if you feel comfortable heading out to a local practitioner, you can include:

  • acupuncture
  • qigong
  • tai chi
  • reiki
  • deep tissue massage
  • physical therapy

All of these methods of body work will reduce tension, release endorphins, and help lighted your load of stress.




15.  Refresh your space.


A symbolic fresh start during times of stress can help you move on and usher in new, positive and hopeful energy.  So if you are feeling stressed out and stuck, it might help if you give your living space a re-fresh.

The illusion that things never change can mentally hold you in a place of worry.  Release this by making small changes to your living space, clean your living space, changing the energy of the room you are in, physically leaving the space you are in for a breath or two, or using candles/incense/bells/chimes/lighting/a new plant… whatever it takes to feel the energy shift in your space and remind you that nothing…


…stays the same forever.  This holiday season will soon be over, before you know it.  It’s a matter of a few weeks and then next thing you know, we are headed into spring.  In the meantime, consider:

  • freshen up the plants in each room, repot and water them, add new plants if you don’t have any
  • rearranging whatever furniture you can
  • clean your living space, room by room, and declutter along the way
  • adding a mirror or two to help reflect light around the space
  • burning candles of light in the evenings to help create a new warm glow in old, dark and depressing spaces
  • go outside to take a deep breath of air
  • lighting a smudge stick or burn incense or run a aromatherapy diffuser in your home
  • ring a bell or strike a chime while setting a new intention for the space you are in
  • move your body to increase circulation and flexibility — find a yoga or stretch video (countless free ones are waiting for you on YouTube right now) to get your body unstuck.

No matter what you do, do something to break the illusion that you are stuck.  You are not stuck.  You are a new person every single day and every moment within that day.  There is always an ebb and a flow of energy through every situation no matter how unchanging it appears on the surface.  Remind yourself of this by refreshing your space and feel your levels of stress lighten a bit.





16. Ask for help.


I know, I know, nobody wants to do this and especially at a time when everyone is facing huge challenges, it can be tough to ask someone to help you out.  But bonding together, even — and perhaps especially — during the bad times is a game changer.

Of course the typical advice to ask family and friends for simple, actionable things that will help you stands (for example, ask your neighbor to pick up some cereal for you at the store, ask your sister to meet up with to sit outside, drinking some tea or coffee together, and share what your worries and concerns are, asking your old friend to text you every morning when you wake up so you don’t feel so alone, etc…) but people are also willing to help you out even if they don’t know you yet.

Do a search to find contact information and call your local support groups, local food banks, local ministries, local disaster relief and emergency financial assistance (to help pay bills,) join online support groups or enroll in private online counseling, all from the comfort of your own home.

I know I didn’t fully realize how many people I had, providing back up support in my life, until I went through a personal crisis. Some of my most meaningful sources of support during a very overwhelming time in my life were from people I had never ever met before, like the manager at my local bank and the complete stranger who came to pick up the furniture I got rid of as I downsized everything.

If you are having a stressful crisis, ask for help.  Ask your neighbor, ask your family, ask your friends.  And even if you have none of the above, go out into the world asking for help to show up — find online support, go to your bank and ask to speak to the manager, go to the grocery store and ask to speak to the manager, contact your local utility companies and ask for help, go to the thrift shop or the park and simply make friends.  Yes, you can wear your face mask and stand far apart and still make new friends or simply ask for help.

Angels are out there waiting to embrace and help you every single day.





17.  Repair your adrenals.


We all know someone’s who’s hair has literally seemed to turn grey overnight from stress… it’s a very real thing.  And it actually happened to me!  Years ago, my kids and I were unexpectedly abandoned by my then-husband who disappeared one night (and the stressful subsequent divorce that ensued) and that year I got my fair share of grays that seemed to pop up daily — and have remained in place right now, even almost a decade later.

We also know during times of chronic stress, hair can become markedly thinner, falling out strand by strand or in clumps, even clogging your shower drain night after night.  This is because your body has hormone imbalance during prolonged stress… a very real result of elevated cortisol, hypothyroid, intestinal malabsorption, leaky gut, and other situations that stem from body’s response in trying to protect you from all the stress in your system.

And now we have an explanation for why our hair mirrors the amount of stress we are going through.  Hair, it turns out, keeps a very accurate “stress diary” for us, and analyzing hair strands is actually a wonderful, measurable, non-subjective way to quantify cortisol release in the body.

A study, published in Neuropsychoendocrinology in March 2018, showed that;

  • hair samples are a fantastic way to follow cortisol levels and help explain why our hair mirrors the stress that is going on internally in the body, since it collects cortisol in a *hair diary* for us
  • therapeutic interventions during and after times of stress and trauma actually help heal the physical body, normalizing cortisol, which is then shown in the hair strands
  • and even short term therapy helps significantly!

So what that tells me, is that addressing and treating stress is important, dramatically and measurably corrects your cortisol levels, and is worth examining.  So my final tip for you today is to assess your adrenal health.  To do just that, I decided to turn my 5 day online Adrenal Repair class into a free book that anyone can download and read.

If you have been through any kind of stressful situation or big life transition or change (even fun, positive ones like marriage, a new job, a new baby!) chances are your adrenals could use some TLC.

If you start to take care of your adrenal rhythm now, in just a few short months from now you can be fully recovered from Adrenal Fatigue and emerge this spring feeling better than you have felt in many many years!

Did you know that you can actually be in adrenal fatigue from birth?  It’s true.

But did you also know it’s fully reversible, no matter how long you’ve been living on fumes?

That’s also true, and I will help you get there.  Click the button below to order your free copy of my Adrenal Fatigue eBook… it will be instantly emailed directly to you, to keep forever:





I really hope this list of 17 things you can do to release stress and support your health… even in the middle of great personal stress or anxiety… is helpful to you and gives you at least one or two new ideas to consider.

To a decreasing your stress this fall and winter, my friends! (and of course please vote if have not already voted!)

xoxo, Laura


Holiday Eating & Drinking Tips To Protect Your Health (+ Avoid Weight Gain)




Holiday stress isn’t just stress over picking out the perfect gift, or traveling in the midst of a pandemic, or balancing social commitments.

Most people report that being surrounded by rich holiday foods, alcohol, impulse eating, and weight gain during the holiday season adds a significant amount of stress as well.

So well before the holiday season gets underway — a season that generally starts with Halloween candy binges and doesn’t end until after we ring in 2021 — I wanted to give you a few tips on how to navigate this tricky but wonderful time of comfort food, decadent desserts, and celebratory toasts.


If there was ever a time that people worry about their weight, it’s during the holidays.


So if you want to stick with foods that are healthy for your body… or, at the very least, you don’t want to undo all of the benefit you’ve gotten from the grounding, the fresh air, the decent sleep and good supplements you take, here are the party foods to look for.

You are almost guaranteed to find at least one of these four treats at any holiday party.


My 5 Favorite Party Foods:



1)  Chocolate!


Shown to support heart and brain health, women who consume chocolate on a regular basis actually have a lower body mass index then those who don’t!




2)  Caffeinated coffee or tea


Warding off dementia, Alzheimers and depression, even decreasing your risk for developing diabetes… a warm cup of coffee or tea is the perfect way to indulge at a party, guilt free, especially if you can skip the sugar and whipped cream.




3)  Berries


Super-powered antioxidants that decrease inflammation throughout your body, enjoy the fresh fruit party platter!  Best dessert yet?

Snag that chocolate covered strawberry and enjoy every single luscious bite… combining #1 with #3 on this list!



4)  Nuts


Medically proven to lower heart disease risk and boosting energy without causing any weight gain, find the nut bowl and dig in!




5)  Deviled Eggs


I saved the best for last. My favorite party food of all time is deviled eggs.  I truly believe in eating eggs regularly… the protein and healthy fats are second-to-none.

Although traditional recipes for deviled eggs double their calorie content, it’s still so much less calorie dense (at about 160 calories per deviled egg) than almost anything else that you can find at a holiday dinner.  And the protein is sure to keep you much more full and decrease your desire to fill your stomach with empty carbs and inflammation-inducing sugar.

If you are truly concerned about keeping calorie counts low, you can always offer to be the one to bring deviled eggs to the party!

Using this recipe for a skinny deviled egg (which uses only some of the yolks and substitutes in greek yogurt instead of mayo) each deviled egg is only 37 calories and has 3.8 grams of satisfying, delicious protein!





But what if is the holiday drinks that are stressing you out?


It is possible to buffer your liver — at least a little — during your next holiday toast.

Drinking wine occasionally has enjoyed mixed health reviews — with some studies reporting cognitive benefits from wine (although for those you can simply take resveratrol supplements, which I highly recommend) but many more concerning studies reporting that alcohol increases cancer risk and decreases life span, well outweighing the benefits in my opinion.

And because holiday parties typically mean a lot of driving out and about to attend these parties, my first recommendation is just not to drink at all!




But if you are going to toast the holidays with a drink or two… and you have a safe ride with a designated driver lined up… there are supplements that may help that drink be less toxic to your dear old liver.

Plus, we can’t ignore that even if the recommendation is not to drink at all, there are 140 millions folks (in America alone!) that regularly drink and about 16 million of them have an alcohol abuse disorder.

So instead of ignoring a huge population of folks that need health support, I share this information in an effort to help their body stay as healthy as possible while they seek the help and support they need to stop drinking.

Not providing support for folks who drink is like not providing birth control for those who are sexually active.  It’s irresponsible to insist the only option available is total abstinence.

So let’s start with the basics:

Alcohol is metabolized into acetaldehyde by your liver.

If acetaldehyde sounds familiar, you might be be thinking of it’s cousin, the more well known autopsy chemical:



Yep, they are related, and just like formaldehyde is well known to pickle human tissue, acetaldehyde isn’t very gentle on your liver or body either.

Both are harsh chemicals known to cause cancer.

If you are drinking one drink an hour or more, you can expect to feel cumulative effects of acetaldehyde build up as your body can’t metabolize the acetaldehyde quickly enough: heart racing, pounding, nausea, dehydration, dizziness.

You might call that feeling buzzed or tipsy, but what that really is is the beginning of acetaldehyde poisoning.


How can we protect ourselves from this dangerous metabolite?


Our body can use n-acetyl-l-cysteine (NAC) + thiamine (B1) to protect against the acetaldehyde effects until our liver can further break the acetaldehyde down into carbon dioxide and water.

You can also add on Vitamin C to help keep the l-cysteine activated and working more efficiently as well.

A combination of l-cycsteine, thiamine and vit C (NAC + B1 + Vit C) taken before you start drinking, may help block the toxic effects of the acetaldehyde can help your body recover more easily from those holiday gatherings.

There was a very encouraging animal study that showed l-cysteine and thiamine was protective and prolonged the life of rodents who were fed toxic doses of acetaldehyde.

Only 10% of animals initially survived a large dose acetaldehyde challenge without supplementation, but 100% initially survived with L-cysteine + thiamine on board!  A 100% survival rate in the face of toxic aldehyde poisoning is quite incredible.

Of course, no pharmaceutical company out there has poured money into researching how to reduce harm in humans from alcohol… so there are no large human medical studies to back this up.  Because these supplements are safe, cheap, and readily available, pharmaceutical companies know they are unlikely to make a huge profit from pour large amounts of funding into examining how these vitamins might help us preserve and protect our health.

But on the upside, exactly because they are safe and inexpensive and readily available, this means you have easy access to these supportive healing supplements too.  Woot!  But be sure to stick with very high quality supplements made in fantastic, reputable pharmacy grade nutraceutical facilities.

To help, I have a Party Detox Protocol waiting for you right here in my trusty online dispensary (along with other protocols like Gut Healing Protocol and Immune Boosting Protocol) so that you can be sure you have pharmacy grade, super pure quality supplements on hand to support your body if you do decide to drink this holiday season.



All in all, taking L-cysteine (NAC), thiamine (B1) and Vitamin C before drinking might help spare your body from some portion of the the ill effects of the toxic acetaldehyde.

These supplements are not a recommendation to make drinking safe… rather to make drinking less toxic.

Remember, no supplement can make drinking safe. And no supplement can make drinking and driving the slightest bit safe… or morally correct… or legal.

If you are going to drink… don’t drive.  Ever.




What else can you do to help support healthy eating at holiday events?

Recognize your emotional eating style.



What I’ve noticed as a physician examining health outcomes for the past 20 years, is that most people eat emotionally instead of nutritionally.

To help you focus on what matters most (which is consuming nutrient dense foods) I have developed a list of the top 7 emotional eating patterns I see over and over again.

If you can develop insight into why you eat the way you do, you can reframe your mind away from eating emotionally and instead eat intellectually, based on what supports your health best.

Stop worrying so much about what treats and indulgences you crave and instead figure out why you crave them.

Look over this list to see if you can identify which emotional eating pattern describes you best and get some tips on working with your eating patterns in a healthier way:





For some folks, food represents safety and security.  

So when they are not eating, deep fears of safety and panic may arise.

There may be worries about food scarcity and needing to know when and what your next meal will be.

If you notice you overeat, it may be an attempt to feel secure and reassured that all is well. You may crave comfort foods such as casseroles and home cooking and baked goods, or foods that remind you of childhood.

The solution: focus on portion sizes &/or reach for high fiber foods.

If you tend to eat in this way, it is perfectly reasonable to feed your body foods that comfort it, but the goal is to have reasonable portion sizes. 

Another way to provide comfort and a deep contentment to security-type eaters is to include lots and lots and lots of fiber, so that you feel full, satiated, safe and grounded for longer.





For some folks, food isn’t just about the nutrition, food is about the entire experience… the smell, the feel, the texture, the flavor, the delight in chewing it.

Food is pleasurable and even sensual. 

If this is your style of eating, you may find you are eating because you want the feel of food in your mouth, not because you are hungry.

You may also find a love/hate relationship with food… often pleasure-seeking eaters have Irritable Bowel Syndrome (IBS) or lactose intolerance or celiac disease and need to find a balance between the foods they love and the foods their body hates. 

The solution: focus on pleasurable drinks you enjoy &/or consider chewing gum.

One great idea for pleasure eaters is to enjoy drinking (coffees, teas, water, fresh squeezed juices…) or chewing gum throughout the day to experience that sensual pleasure of having sensations in the mouth without necessarily reaching for food.





For some folks, eating food is an issue of control or power.

These control-based eaters are the ones most likely to try to strictly monitor what they eat and submit to horrible restrictive diets that they absolutely hate!  

Healthy eating is not about what you restrict but rather what you eat.

So for people who see food as power, diets are particularly offensive because restricting food intake feels like a loss of power or a loss of control… two things these types of eaters hate! 

The solution: pick easily digestible foods &/or develop a grazing habit (eating smaller quantities more often.)

One great idea for control-based eaters is to drop the diets and instead focus on choosing easily digestible foods like soups and pureed foods that are easier on your digestive organs (liver, pancreas, stomach) and eating frequent, smaller meals, grazing all throughout the day instead of a few large meals.

Focusing on high quality foods and eating them more often, instead of restricting quantity, tends to be kinder than dieting and allows your body to feel healthier.





Some folks enjoy food that releases endorphins and provides a rush, similar to falling in love.

Any of my blog readers who know how often I blog about eating chocolate will recognize… yep, I’m this type of eater. 

Romantic foods like oysters, red wine, chocolate… it’s not so much that these eaters care about food, they care about the way the food makes them feel.

Dieting feels atrocious for love-seeking eaters and restricting food is equivalent to being dumped by a lover. 

The solution: eat with others &/or make your place setting beautiful.

One great idea for love-seeking eaters is to focus on enjoying the people you are eating with more than the food — if possible, avoid eating alone (which typically leads to over-eating) and instead really focus on making eye contact with the people you are enjoying a meal with, the conversation.

This will allow you to enjoy what foods you do eat — for example, appreciating a lovely glass of wine and a small piece of dark chocolate instead of three plates full of food you do not actually love or even enjoy.

Or, focus just as much on creating a lovely place to eat as you do what foods you are eating.  Add a fresh flower to your kitchen table, bring your lunch outside to eat in sunshine the middle of a work day, or browse thrift stores for beautiful, vintage glasses and plates to mix and match, or hand sew some beautiful cloth napkins to use as a treat.





Some people just love to enjoy a wide variety of foods and this is one of their wonderful strengths with eating. 

My son is a joy-based eater and he is amazing at trying foods most children wouldn’t even think of… exotic foods, spicy foods, unusual vegetables that kids traditionally hate.

He is open to trying it all and gets so excited as he watches me prepare an interesting meal from scratch. 

Because joyful eaters are so open to food, dieting or any type of food restriction at all feels like a huge loss and may even bring deep sorrow. 

The solution: increase food variety &/or make meals from scratch.

My favorite recommendation for joy-based eaters is to focus on trying new and unusual foods to satisfy their cravings, instead of over-eating a large quantity of boring foods. 

Keep a stash of different spices, hot sauces and healthy seasonings to make each bite taste exciting and invigorating instead of needing larger portions to bring joy. 

Joy eaters also tend to actually enjoy preparing food, so if you are a joy eater build time into your day to focus on trying new recipes, browsing new cookbooks, and preparing healthy meals from scratch.

Joy-based eaters can feel guilty that food brings them joy — but I say this is a strength!  Food brings joy!  So choose your food selection based on how much joy it brings you and do not waste your time (or calories) on food that does not bring joy.





People that eat for energy may need lots more fats and more protein than other eaters.

These people have so much energy output that each bite needs to be calorie dense and their body knows this.

Although they get the message to feel bad about eating fats and eating dense protein (after all, eating a light salad seems so much more social acceptable) this leaves them feeling depleted and desperate for a pick-me-up later.

They may even feel a sense of shame about eating something that their vegetarian friend (who is not an energy-eater) would not touch.

The solution: focus on protein and fat rich foods.

Instead of feeling guilty, energy eaters need to know that they are honoring their bodies by feeding their brain lots of healthy fats (organic whole fat dairy/butter/yogurt or coconut, avocado, fish oil…) and protein (organic, ethically produced meats, organic eggs,  organic nuts and nut butters.).

My daughter is an energy eater, and I can honestly say that she is one of the healthiest people I know.  Glowing skin.  Gorgeous hair.  Beautiful radiant soul. 

People who are energy eaters need to feel good about their intuitive food choices that make them crave protein.

Not everyone can feel their best on a strictly vegetarian diet, so please be non-judgmental towards yourself or your friends who need to eat ethically sourced meat routinely.





Does this sounds familiar: forgetting to eat, not making the time to eat, feeling dizzy because you skipped lunch, reaching for a quick snack and then getting right back to work, forgetting to hydrate? 

Some folks find it easy to ignore their bodies needs or lose track of time. 

While sporadic eaters are usually not so bothered by going on a diet, the danger here is that they often don’t take the time to eat healthily so that when they do eat, they are ravenous and don’t make smart food choices, or they don’t even get the needed nutritional building blocks at all. 

The solution: schedule meals & drink water often.

The best thing these eaters can do is to schedule in their eating so that they eat at regular intervals, stay hydrated, and make great food choices… instead of not eating all day long and then binging in a drive through on the way home.

Another great tip is to carry water with you at all times, so that even if they you not taking the time to properly eat, you stay well hydrated. 

This goes for everyone, but to sporadic eaters most of all.





I hope these insights helps give you an idea of how to work with your own unique energy flow, cravings and health goals.  Hopefully this article gave you some great tips on which party foods to gravitate to, how to detox after a holiday toast, and how to recognize the motivation behind your eating style.

And last but not least — if you want more support to safely, easily, and effectively lose weight in a way that supports your innate health, I’ve got you.  We can work together to directly support your weight loss goals in my upcoming online health class.

Join into my:


Weight Release & Reset Online Class



“I just wanted to say how much I enjoyed the Weight Reset emails and videos! I looked forward to each and every day.  Your class gave me so much hope!”  – C.C.

“This was AWESOME!!  I loved all the information — the medical studies to back it up and the daily reminders.  Plus – I love that you can do this at your own pace.  Thank you!”  – C.W.

“I got a lot out of the class.  I was surprised at how many different things can affect your weight and when you talked about them in the class… it was like a bell went off.  I would definitely recommend the class to others.”  – S.G.


Together, we will go over the 5 pillars of sustainable, feel-good weight loss.  One pillar a day for 5 days.  Simple and sweet.

I’ve based this course directly off of the medical literature and my 20 years of experience helping to support my patients with their weight loss goals.

You’d be surprised that your body naturally knows what weight is the perfect one for you, and it can sustain it at this perfect weight effortlessly once you naturally align your metabolism.  I’ll show you how in a very non-threatening, supportive, uplifting way.

It’s not about being rigid or militant or hard on yourself, in fact, it’s the exact opposite.  The harder you are on yourself, the harder it is to align with your healthiest version of you.

It’s not even about your diet and exercise plan — there are actually several other things that are even more important than what you eat and how you move… and without knowing what those things are, you just can’t lose weight.

Understand the things that sabotage weight loss and the weight releases, naturally.

Class runs November 16th – 20th, 2020.

This is the last time I am running this class in 2020.  Hop over here to sign up and reserve your spot today:



To your resilient, natural health!

xoxox, Laura

4 Easy Ways To Use Your Breath To Feel Instantly Better — Do Them With Me Right Now



In medicine, we know it only takes three deep breaths to significantly support vagal nerve tone, which helps modulate your autonomic nervous system.  Meaning your heart rate, respiratory rate, blood pressure and brain all get calmed and centered and soothed… and pain significantly decreases as well.

Because we can actively control our body’s air exchange through intentional breathing, there are lots of awesome ways you can play around with using your breath to calm you, invigorate you, increase your focus, decrease your anxiety, decrease your pain, increase your oxygenation, decrease stress and muscle tension, and more.

I have done tons of research for you — from personally attending live Transcendental Breathing events to workshops on yoga breathing techniques to more traditional medical training in lung physiology, respiration and oxygenation patterns, experience in using respiratory interventions like incentive spirometery and lung percussion, years and years of hands on lung auscultation, as well as decades of reading the latest medical literature.

And after all that, I can report back to you that I have four favorite, simple, fun, and effective breathing tips.  I’m going to share them with you, right now.

4 Ways To Use Your Breath To Feel Instantly Better:



1.  Use the power of three:


It truly only takes three deep breaths to boost vagal tone, slow your heart rate, boost oxygenation, calm the mind, increase focus and productivity, stimulate digestion, and reduce stress.

Just three deep breaths — just 3! — try them right now.  You will instantly give your body a mini-break and your brain a mega-boost.

One of my favorite ways to take three breaths is to use a 4-7-8 pattern.  This exercise is simple, takes almost no time, requires no equipment and can be done anywhere.
  • Exhale completely through your mouth, making a whoosh sound.
  • Close your mouth and inhale quietly through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth, making a whoosh sound to a count of eight.
  • This is one breath. Repeat the cycle two more times for a total of three breaths.\

The absolute time you spend on each phase is not important; the ratio of 4:7:8 is what is important here… spending twice as long exhaling as inhaling.

If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing medications, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice.  Use it whenever you are aware of internal tension.




2. Incorporate grounding:


To relax into a longer breath work session, it is really helpful to incorporate movement — in this case, walking.  And here is the key to make this breath work even more powerful: do it grounded.

Walking barefoot on the earth during walking meditation is the hands-down easiest way to drop out of your monkey mind, calm your thoughts, and center your awareness down in your heart (or even better — down at your feet!)

And being grounded naturally boost vagal tone, so along with your breath work, you are exponentially calming your central nervous system, releasing stress and anxiety, calming your heartrate, lowering blood pressure, boosting your circulation and oxygenation, releasing muscle tension, brightening your mood, and giving your body a head-to-toe fresh start.

Grounding supports your vagal tone so well that it actually helped premature infants in the Neonatal Intensive Care Unit to improve outcome.  Read this article on my blog right here to find out more about that important study.

If you are suffering from trauma, from insomnia, from anxiety, from depression, from anger, or from any other stressor (and who isn’t?) support your recovery and release by simply doing ten minutes of grounded walking.

If you have never done a walking meditation, you are in for the biggest treat.

In the video below, I sneak you into my favorite walking meditation — using a labyrinth!  I also share with you some super easy ways you can create your own labyrinth, so even if you don’t have access to a labyrinth (and even if you don’t have any of your own yard space to create one)  you can still do a walking meditation.

Literally drawing a spiral with a piece of chalk on a sidewalk square, or simply walking up and down a line on your driveway, or using tape to create a line or spiral in your garage, all of these ideas can create a grounded walking meditation path that will literally transform your day:





  • Any cement, sidewalk, concrete surface outside is grounded, so anywhere you can kick your shoes off and walk a line or a spiral on a sidewalk or concrete will get you grounded without ever getting your feet dirty!  For example. Walk up and down a sidewalk slowly.  Walk back and forth across your driveway slowly.  Draw a chalk spiral on your cement basement garage or basement floor to walk on.  Or get fancy and use tape to create a labyrinth in your garage or basement on the concrete floor that you can use forevermore!  This video shows how you can create a labyrinth out of masking tape, in just minutes.
  • Of course, any dirt path outside would make a fabulous grounded meditation path, just slowly walk it up and back.
  • If you love the feeling of grass on your bare feet like I do, you can always walk on any safe green space in a grounded walking meditation.
  • Most garden paths and patio walkways are grounded, because slate, tile, brick, even gravel is all grounded when they are lying on the earth.  So almost any outdoor walkway is an instant grounded meditation spot when you walk it barefoot.  In this video I show you 15 different outdoor surfaces that will ground you, beyond just grass.
  • And if you are lucky enough to have your own yard, you can even spray paint a little spiral on your grass to use it for several days in a row.  If you love it you may be inspired to create your very own labyrinth path by laying stones or brick to create a personal labyrinth in your yard or garden.  I know this is on my bucket list to do one day!

If you can take ten minutes to do this walking meditation — grounded — every day for the next week, I believe with my whole heart it can change your perspective on your entire life, fill you with a sense of hope and fresh positivity, and help you feel physically better too.

Join me as I do a walking meditation for you and then let’s plan out a way for you to do it too:






3.  Use a chime:


If it’s absolutely not possible for you to go outside for a grounded walking meditation today, don’t worry.  I’ve got you! You can use an auditory cue, like a chime, to focus on while you take three deep breaths, and reap similar benefits.

In the 15 minute video below, I share with you 3 easy ways to remember to take a few deep breaths throughout your day… click the video below and come do it with me!

Together we will experiment with using a bar chime (my favorite,) a tuning fork, and a wind chime.

For bonus points, do this outside.  One thing I love about a bar chime is that it is very small and lightweight, so you can easily slip your bar chime in your purse, backpack or pocket… and head outside to get grounded.   Using a chime for breath work outside grounded combines tip #1 (taking 3 deep breaths) with tip #2 (doing it grounded) so you can reap the benefits of both very, very easily.

I also love having a chime out on my desk to help visually remind me to take a few deep breaths throughout my work day, and I also find it helps give me a focus (and is especially helpful for auditory folks!) to help distract my mind from taking over with thoughts.  You can grab the chime I use right here.

Meanwhile, watch this video now to give it a try and let’s breathe together:





As I mention in the above video, the work of Dr. Herbert Benson, M.D. paved the way for understanding how the brain actually improves performance when you take breaks during stressful tasks.





4.  Add a mantra:


In the video above I also mention a study that was published in the American Journal of Psychiatry on June 20, 2018,  that found that short sessions of repeating a mantra actually helped resolve PTSD symptoms in veterans even better than traditional talk therapy did.

Wow!  Here are the details:

  • 173 veterans were enrolled in the study, 89 of them using mantra therapy (focusing on a repeating a mantra) and 84 using talk therapy (with a focus on problem solving) for an hour long session once a week for 8 weeks straight.
  • They were randomly assigned to each group and the assessments were done blindly (meaning the therapist did not know which patient was doing which therapy when assessing symptoms and monitoring progression) before treatment, after treatment on week 9, and at the two months follow up after the conclusion of the study (week 17.)
  • The results showed that focusing on a mantra provided a clinically significant, meaningful improvement to the veterans PTSD symptoms that were sustainable, and worked particularly well for insomnia… better than the talk therapy did.
  • Patients from the mantra group actually had larger improvements to their insomnia and equally impressive improvements to other symptoms, such as depression and anger.


The results showed that the mantra results were as robust as traditional talk therapy treatments that were trauma-focused.

That means, that even if you have resistance to focusing on the actual traumatic event to work through your trauma, you can have every bit as meaningful recovery when you focus on a mantra as opposed to the trauma!

This is huge news.

And equally exciting, the improvements from mantra therapy were sustained for months after the treatment ended, with more patients being PTSD free after mantra therapy than traditional talk therapy (60% of mantra patients were PTSD free at 2 months after intervention, compared to 40% of the talk therapy group.)

This study is so incredibly valuable I feel, because as someone who admittedly has a very difficult time with meditating for any length of time, I feel that knowing that just repeating a single word has literally been clinically shown to make a significant difference in improving quality of life and treating insomnia, anxiety and other PTSD symptoms is such a relief.

Slowing down your thoughts and practicing sustaining a point of attention on just a single repeated word or phrase was shown to help patients cope with daily anxiety, fear, anger, depression and insomnia.

You can practice a healing mantra any time, any where.  Here are a few suggestions, but feel free to come up with your own word or phrase that centers you best:


breathing in:  I am lovable

breathing out:  I am loved


breathing in:  I am safe

breathing out:  I am strong


Take a minute long break to use your breath to center you when you feel your stress increase sharply — it’s simple, it’s convenient, and it’s free.

As a huge advocate for grounding therapy, you know I am a big fan of free therapies that allow patients to take control over their own health.

So knowing that you can take a few mindful breaths, or repeat a healing mantra, or ring a chime, or even head outside for some grounded breath work as you do a walking meditation… is such an awesome thing.

Each one of these suggestions will measurably reduce stress in the body and give your health a boost,

And breath work is very private and very powerful.



So here are some suggestions to implement these tools today:

  • start the day with a few deep breaths while you breathe a self selected, calming mantra in and out
  • have a tuning fork or a bar chime or in your work or living space to use throughout the day whenever stress hits, or simply re-play the video I share with you above where I hit the chime for you and breathe right along with me
  • get grounded outside, walking mindfully in a straight line or along a spiral for 10 minutes during a mid-day break
  • stand outside before bedtime each night, looking up at the moon and stars and taking 3 more grounded deep breaths in and out, slowly
  • breathe your mantra in and out for a few deep breaths each evening as you lay in bed before sleep, or in a relaxing epsom salt bath soak just before bed.


It only takes a few minutes to start to reap the benefits of using your breath to boot your health… and the results can be maintained sustainably for the rest of your life.  Woot!

Moving onwards and upwards…

xoxoxo, Laura