Train for Life

Tag: Deep Breathing

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Candle Calm Light a candle and dim or turn off the lights. Focus all your attention on the candle. Focus on slow deep breaths as you describe the experience of watching the candle. What does the flame look like? If the candle is scented,…

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Burrito Wrap This tool provides comforting proprioceptive input to calm your senses and soothe the nervous system to restore balance and peace. Here’s how! Grab a cozy blanket or a weighted blanket to feel more grounded. Wrap the blanket around yourself, rolling yourself up like…

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Psychological Sigh Have you ever noticed the double inhale followed by the long sighing exhale that happens after an emotional release such as, a big cry? This instinctual recalibrating breath is called a physiological sigh. It is a rapid way to calm anxiety and…

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Hip Rocks Hip rocks are an effective way to release both tricky, stuck emotions and your lower back. Here’s how! Lie on a floor mat or comfy rug on your belly (prone position).  Rest your forehead on your hands (like creating a pillow for…

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Vocal-Chord Calming Vocalizing can help you activate and tone your vagus nerve. Your vagus nerve runs through your neck alongside your larynx and pharynx, so when you sing, hum, chant, or gargle, your vocal cords vibrate and wake it up. This tool is also useful…

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Heel Drops This practice relieves stress and anxiety by calming your nervous system while connecting you to the earth and your body. Here’s how! Begin standing, and allow your eyes to defocus. Rise up onto your toes and then let yourself thud back down to…

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Jog and Fold This practice can help you to complete the stress response if you’ve been holding back anger or feeling anxious. Here’s how! Jog in place for one (1) minute. Stop. Inhale deeply then exhale into a forward fold. Hang like a rag…

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Healing Breath Take a comfortable seat and get ready to learn this beautiful breath practice to compassionately connect with your body, process emotions, and dissolve pain and tension.  Here’s how! Close your eyes or lower your gaze and take a scan through your body.…

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Five-Finger Breath Start with your pointer finger resting in the middle of the cease of your other hand’s palm and wrist.  Inhale as you slowly trace out to your thumb and exhale as you slowly trace back to your starting point. Continue slowly inhaling…

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Somatic Holds These holds anchor us into our body and compassionately connect us with ourselves through safe, calming touch. Here’s how! Place your left hand on your heart and your right hand on your belly. Close your eyes if it is safe. Breathe slowly and…