Meditation is a wonderful healing tool you can reach for any time, anywhere — making it the perfect practice to cultivate when you are practicing social distancing and stuck at home, under very stressful conditions, during this pandemic.
But the truth is, I just can’t get the hang of a meditation practice.
But luckily, I really don’t have to.
New research shows that simply by taking a few deep breaths, you can shift your body and brain chemistry enough to lower stress levels and increase focus and productivity.
In the 15 minute video below, I share with you 3 easy ways to remember to take a few deep breaths throughout your day… come on and do it with me!
Click now and let’s breathe together:
(newsletter subscribers can watch the video
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.
I also mention the study, 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! Read more about that here.
If you are like me and feel it would benefit you to incorporate a tool that makes taking 3 deep breaths easy, or if you are a physical, somatic person or an auditory person that could benefit from adding sound therapy to your breaths, or if you just want a tangible reminder to take a break by having a chime out on your desk or a tuning fork on the dash of your car, here is where you can find my favorites:
Take a minute long break to recite a mantra or take 3 deep breaths throughout your day when you feel your stress increase sharply — it’s simple, it’s convenient, and it’s free. You don’t even need a chime, but if you find it helpful, feel free to simply replay my video above as often as you like, to listen to the chime and breath right along with me!
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 just repeating a single word has literally been clinically shown to make a significant difference in improving quality of life and treating insomnia, anxiety, fear, anger, depression and other PTSD symptoms is such a relief.
You can slow your breathing down and take just a few mindful breaths, or repeat a healing mantra, any time, anywhere.
It’s very private and very powerful.
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 brain all get calmed and centered and soothed… and pain actually significantly decreases as well.
Take 3 deep breaths gives your body a mini-break and your brain a mega-boost. If you would like to incorporate mantra work into your breathing, here are some ideas for you…
breathing in: I am lovable
breathing out: I am loved
breathing in: I am safe
breathing out: I am taken care of by God
breathing in: I am protected
breathing out: I am healing
You can also take this work further by grounding.
Grounding immediately boosts vagal tone, calms heart rate, lowers blood pressure, slows respiratory rate, and decreases pain.
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 any other stress (and who isn’t?) support your recovery and release by simply focusing on a mantra and by grounding.
So here are some ways you can 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, touching the earth for at least a few minutes each day during daylight hours, and be sure to take three grounded deep breaths in and out while you are touching the earth (or a plant or cement or a rock or any of these 15 surfaces on the earth that will ground you!)
- release tension from your body at the end of your day with a therapeutic wind chime washing over you
- breathe your mantra in and out for a few deep breaths each evening as you lay in bed before sleep
- sleep grounded all night long… or simply stand outside before bedtime each night, looking up at the moon and stars and taking 3 more grounded deep breaths in and out, slowly.
It only takes a few days to start to reap the benefits of these all natural healing practices and the results can be maintained sustainably for the rest of your life.
Want more advice on how to naturally heal from stress and trauma?
I am teaching my trauma healing class in just a fews weeks, and I would love to have you join in.
Class runs May 11th – May 22nd.
It has sold out every single time I have run it, so I highly recommend you reserve your spot right now. No matter what you have gone through, you absolutely do have the ability to rebound from from it and create a new normal and a new health set point. Every body does.
Your body naturally want’s to trend back to full and complete wellness… mind, body and spirit. I’ll give you the tools to get there.
Save your spot in this by-reservation-only course by clicking right here today.
Moving onwards and upwards…