4-7-8 Breathing

Did you know our bodies have the ability to tap into a "natural tranquilizer"? It's a mindful breathing technique that's been shown to have benefits for stress reduction and relaxation. From WebMD, here's how to do 4-7-8 breathing:

• Find a comfortable place to sit with your back straight. 
• Place your tongue against the back of your top teeth and keep it there. 
• Exhale completely through your mouth around your tongue, making a whoosh sound. Purse your lips if it helps. 
• Close your lips and inhale through your nose for a count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth making a whoosh sound for a count of eight. 
• This completes one cycle. Repeat for three more cycles.

Read more about 4-7-8 breathing here.

Meditation Apps

You may know that meditation can help lower stress and reduce anxiety, but maybe you don't know how to get started with meditation. There are several apps that can help, including Calm, Headspace, and Curable. These apps can get you going with self-guided self-care or complement clinical support. They’re not intended to replace treatment or professional advice, but they can help you build resilience, set goals, and take steps toward becoming a healthier, happier you.

Learn more about meditation apps here.

Exercise for Supporting Mental Health

Your body can reap benefits like better sleep and feeling more resilient from just 30 minutes of moderate-intensity exercise (try walking to start!). If you don't have 30 minutes, start with 5-10 minutes to get moving. 

Learn more about exercise and mental health here.