5 Free Practices to Support your Well-Being
In the "health and wellness" space, we are inundated on a daily basis with all of the "things" that we need/should have/might want, in order to thrive.
Something that I want to deeply embody throughout my practice and my work is getting back to the basics. Eating whole foods, drinking water, cultivating and nurturing relationships and community, fostering hobbies, resting, finding passion and fulfillment in our lives, having fun, etc.
We don't need all of these detox programs, flat-tummy teas, in-home light therapy tech, expensive water filters, EMF management technology, expensive Pilates classes, etc. in order to be healthy, happy people.
Some things (products, supplements, tools, otherwise) - might absolutely be therapeutic or catalysts, or simply bring you JOY (I know there are many "wellness" products I am fortunate enough to indulge in that simply bring me joy) but many of these products are by no means necessary to be healthy and well. I also recognize my privilege in that I have many of these tools, practices, practitioners, supplements, etc. accessible to me.
That being said I wanted to highlight a handful of practices that are sooo beneficial for our overall well-being, and are totally FREE:
1) Walking
Walking IMHO is a really underrated practice - it should absolutely have a place in your well-being tool-kit. It's super beneficial for both our physical and psychological well being.
Here are a few things that make walking such a healing practice:
It’s been shown time and time again that spending time in nature reduces stress levels, calms the nervous system, and grounds us.
Walking is a generally low-impact form of movement, that's easy on joints yet helps to strengthen muscle, support cardiovascular health and metabolism.
Walking helps to pump lymph fluid throughout the lymphatic system. The lymphatic system has many vital functions, some of them being: the transportation of fatty acids, removes and filters interstitial fluid, and mobilizes much of our immune system.
Walking can be a form of "moving meditation" - by focusing on the present moment, like tuning into what you can hear, see, and smell, can promote a sense of calm and help to reduce feelings of stress and anxiety.
Try to get out at least once a day — even if it's just for 5-10 minutes. Try to be intentional. If you can, leave your phone at home, and really practice being present on your walks to reap the benefits.
2) Diaphragmatic Breathing
Breath work is one of the most powerful ways to coax the body back into the para-sympathetic nervous system - and feel the immediate effects. The parasympathetic nervous system is our "rest-and-digest" mode, where much of our healing happens - it's where digestive and glandular functions are more active, and promotes a relaxed, inner-calm feeling, and well-being. Breath work is especially profound when you are in the stress response (the sympathetic nervous system); frequently being in the stress response (chronic stress), can lead to a variety of imbalances within the body.
To learn more about the stress response and how you can spend more time in the parasympathetic nervous system, check out my e-book.
What’s great about a breath work practice, is that you can do it anywhere (I really mean that - you can do it on the subway, waiting in line at the grocery store, while going for a walk, while having a shower - whatever suits you), and it can take as little as 20-30 seconds to feel the effect on the body.
Two breath work practices to explore:
a) square breathing - otherwise known as 4x4 breathing, is a simple practice where you breathe in for a count of 4, hold the breath for a count of 4, breathe out for a count of 4, and hold the breath for a count of four. Repeat as needed.
b) the 4-7-8 breath - is where you breathe in for a count of 4, hold the breath for a count of 7, and breathe out slowly for a count of 8. Repeat.
3) Physical Contact/Cuddling
Physical contact — with a loved one, partner, animal, or even a beloved item like a blanket - can support our well being. Whaaaaat? All of these things are linked to the release of this chemical called "oxytocin."
Oxytocin, also known as the "cuddle hormone" - is "linked to increased levels of social interaction, well-being and anti-stress effects." It's technically a peptide, and acts as a hormone, but is also an important neurotransmitter in our brains.
It's released during interaction between mom and baby, during sexual activity, as well as "low intensity stimulation" like touch, stroking, warm temperatures, and even during positive interaction between other humans, or humans and animals - all through means of the activation of sensory nerves.
Oxytocin has been shown to support our everyday well being, and even increase our resiliency to stress. The release of oxytocin also stimulates mechanisms within the body associated with healing and repair. It also impacts the part of our central nervous system that regulates fear, pain perception, calm, and stress reactions.
So for some extra chill and well being, cuddle, hug, and kiss away my friend!
4) Catch Some Z’s
Sleep is hugely important (and also an underrated well being practice IMHO). While we sleep - our body releases hormones that help to repair cells, the MMC (migrating motor complex) can work in the gut, we detoxify. Besides being the time required for our bodies to rest, repair and grow - sleep deprivation is linked to irritability, anxiety and stress (among other health concerns). It’s so important to have a consistent sleep schedule to ensure your body (and mind!) is well rested. A lack of sleep, or fragmented sleep, is also associated with suppressed immune function, and impaired cognition.
Make sleep a priority. Aim to get at least 7-9 hours of quality sleep each night (quality is really important). Prioritizing "sleep hygiene" is a great way to ensure that you are getting good quality sleep. Things like ensuring your bedroom is cool enough, and dark enough, not consuming caffeine too late in the day (depending on how you metabolize it), and creating a bed-time routine can all improve sleep quality. Reducing or totally eliminating exposure to blue light (think phone/computer screens, TV's, even lights in our homes), 30-60 minutes prior to going bed, will also help in melatonin production, a hormone that helps to regulate our sleep/wake cycles.
TIP: Develop a bed-time routine that works for you - this will really help with the quality of your sleep. Experiment with reading, journaling, cuddling a loved one, meditation, stretching or restorative yoga, or taking a relaxing bath before bed (ideally by candle light!). This will encourage the body to prepare for a rejuvenating, restful sleep
5) Laughing
This one may or may not surprise you, but laughter has a profound affect on us physiologically speaking. I mean - it sort of makes sense right? You generally feel good when you're laughing!
Laughter has been shown to stimulate the vagus nerve. This nerve is a particularly special one - it's otherwise known as the 10th cranial nerve, and runs from the brain to the gut, and connects to every organ in the body (vagus actually translates to "wandering" in latin). It's also known as a sort of "super highway" between the gut and brain, constantly passing information between the two. Stimulating the vagus nerve has many known benefits. It plays a major role in the regulation of the parasympathetic nervous system (our rest-and-digest mode), and it's dysfunction has been associated with gut imbalances, inflammation, stress and anxiety, immune regulation, and metabolic function.
While laughter can decrease feelings of stress, anxiety and tension, and improve mood - which I'm sure we're all familiar with, it increases our vagal tone. Stimulating the vagus nerve and increasing vagal tone has been shown to reduce feelings of anxiety, increase resiliency to stress, lower inflammation, improve digestive imbalances, and improve immune regulation.
So, the take away here? Laugh, and laugh hard — it'll make your mind and body feel better.
