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7 Tips for Connecting with Difficult Family Members over the Holidays

7 Tips for Connecting with Difficult Family Members over the Holidays

7 Tips for Connecting with Difficult Family Members over the Holidays

The holidays are fast approaching, which means more time spent with all types of family members. While getting together with family over the holidays can bring joy and good cheer, some family members are sometimes easier to get along with than others.

Looking for ways to actually experience the holiday cheer when spending time with family? Here you’ll find seven simple strategies to connect with difficult family members this holiday season.

1. Let Go of Your Expectations

It can be easy to get lost in fantasies of perfect family holiday gatherings. As lovely as it would be to have the picture-perfect holiday, most families are far from perfect, and letting go of your expectations can be hugely beneficial. Don’t expect difficult family members to be any different this holiday season than they have in the past. You can maintain a connection with these family members by keeping things simple. Avoid too much contact, observing these family members rather than interacting; spend time instead with family members you actually like.

2. Do Your Best to Focus on the Positive

If you go into the holidays thinking about how stressful they’re going to be, the way you feel about certain members of your family could be worse by the time of the actual gathering. Do your best to focus on the positive side of getting together for the holidays. And when that difficult family member crosses your path, think about what you like about them, rather than what you can’t stand. By focusing on the positive, you’ll keep stress levels low, which can help considerably with easygoing interactions.

3. Gracefully Stand Your Ground

Whether it’s negative or passive-aggressive remarks about your appearance, sexual orientation, parenting style or political affiliation, some family members don’t always have the nicest things to say. Gracefully standing your ground about who you are and what you believe in can help to keep conversations from getting out of control. You might say something like, “While we might not see things the same way, let’s put that aside and focus on having a happy holiday.” Or, “I know you think I should be more [blank] and I can appreciate where you’re coming from; I’d rather just enjoy our time together today.” If that doesn’t make them ease up, politely excuse yourself from the situation.

4. Understand the Only Thing You Can Control Is Your Reaction

You can’t control the way difficult family members act, but you can control the way you react to them. Whether someone in the family is constantly criticizing you or other family members, asks inappropriate questions, or is just straight rude, remember you can control your reaction to what they say. Rather than letting their words get under your skin, choose to change the subject or walk away if they insist on keeping up the negative banter.

5. Take Time for Self-Care

One of the best ways to connect with difficult family members during the holidays is to connect with yourself. Make sure you carve out plenty of room for self-care, whether taking a time-out in the middle of a gathering to focus on some deep breathing exercises or a five-minute meditation in a quiet room, engaging in gentle yoga poses to help you relax before spending time with family, using essential oils or excusing yourself for a mid-afternoon nap.

6. Don’t Overindulge 

While a glass of wine or a couple cocktails might help you relax enough to manage hanging out with difficult family members, having too much to drink could have the opposite effect. Keeping your alcohol intake to a minimum can help you maintain better self-control and decrease the likelihood you might say something you may regret later. Also do what you can to keep minimal contact with difficult family members who have had too much to drink.

7. Excuse Yourself from Potentially Upsetting Interactions

Sometimes the best way to connect is to avoid difficult connections. It can be better to build healthy boundaries with difficult family members by excusing yourself from interactions you know might upset you. You can also choose to say no to joining in holiday activities or get-togethers that you’re not comfortable attending. Avoiding connections or exchanges with certain family members doesn’t mean you don’t care about them, it means you care enough about yourself to protect your inner peace while also keeping the family peace.

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7 Reasons You’re Staying Up too Late and How to Stop

7 Reasons You're Staying Up too Late and How to Stop

 

7 Reasons You’re Staying Up too Late and How to Stop

Late nights can make for exhausting and unproductive days. Break this vicious cycle by getting into a regular sleep pattern. Improve your chances of a good night’s sleep by addressing the reasons you’re staying up late. Here are some tips for getting the sleep your body deserves.

1. Your Phone Is Too Bright

We are locked to our screens all day, and it’s messing with our sleep cycles. Behind our eyes lie the pineal gland, which prompts the production of our sleep hormone melatonin.

The pineal gland is regulated by light. Sunrises emit blue waves that creep through our windows, signaling the pineal gland to produce less melatonin. That change wakes us up.

Many phones have a blue light that mimics early morning sun rays. That’s why 91.8% of people use the dark mode feature on their phones to avoid exposure to that bright blue light that keeps us awake!

2. Stress Is Getting the Best of You

Stress hijacks our sleep because it disrupts our hormones. Facing stress can cause a spike in the production of the hormone cortisol.

Ideally, cortisol levels even out when the perceived stress is over—that is, if the stress ends. Over 40% of people with sleep problems report stress as a factor.

Natural ways to combat stress before bed include:

  • Meditation
  • Light yoga
  • Diffusing essential oils
  • Playing with singing bowls
  • Putting on soundscapes or white noise
  • Drinking herbal tea
  • Taking a bath with CBD Bath Bombs

If you are getting restless in bed, remove yourself from the situation. Instead of tossing and turning, get out of bed and try one of the above suggestions. Once your mind calms, get back to bed for some good sleep.

3. You’re Eating too Late

Daytime activities like working, exercising, and eating activate our sympathetic nervous system. These activities keep us alert, which keeps excitatory hormones, like cortisol and adrenaline, present in the body.

At night, the parasympathetic nervous system oversees our rest and digestion. How can our bodies rest if there’s still food digesting in the belly?

Try to eat dinner around 6:00 PM. Your digestion decreases as the night continues, dropping by 10% for those who eat a 10:00 PM dinner. As a result, you might experience a stomachache or bloating that could keep you awake. This also applies to post-dinner snacking—try to avoid snacking too close to bedtime.

4. The Room Is Too Hot

Being active during the day increases your body temperature naturally. When the sun drops, so do our activity levels and body temperature. In fact, our body temperature drops about two degrees at night.

Your atmosphere should match these characteristics to promote optimal sleep. The best temperature for sleeping is 65 degrees Fahrenheit.

Experts suggest keeping the thermostat between 60 and 67 degrees Fahrenheit. This range can accommodate fluctuations in your body temperature or thermostat readings.

5. Your Coffee Is Still Going Strong

Coffee is a natural stimulant that’s rich in heart-healthy antioxidants. However, there can always be too much of a good thing.

Stop drinking coffee (and other caffeinated drinks) at least six hours before bedtime. That will give your body enough time to flush the caffeine out of your system.

If you need an extra cup of joe, there are a few ways to burn the caffeine off quicker. Try some light exercises and drink plenty of water to eliminate the caffeine with fluids.

Also, consider adding CBD oil to your coffee. CBD can help calm jitters that can make bedtime feel restless.

6. An Undiagnosed Sleep Disorder

Sleep problems aren’t uncommon. Nor should they necessarily be a cause for concern.

In fact, 70% of people will have trouble sleeping one night per month. However, about 11% of people claim to have trouble sleeping every night.

Sleep problems might be an indicator of an underlying issue. You might be experiencing sleep apnea, mental health issues, or a stress disorder.

Please contact a physician if you experience frequent sleep problems. Being proactive with your health can save your life.

7. Time for a Bed Upgrade

Remember the story of The Princess and the Pea? You don’t need an old classic to confirm that a lumpy bed isn’t ideal for restful sleep.

Sleep experts suggest that you replace your mattress every five to seven years. The springs and materials will start to wear and degrade, which can make for an uncomfortable and squeaky bed.

After ten years, your mattress is prone to collecting dust, even mites. These can present allergens in your bedroom that can trigger symptoms that may keep you awake.

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7 Myths about CBD—Busted

7 Myths about CBD—Busted

 

7 Myths about CBD—Busted

 

Never has there been a plant surrounded by as much controversy as Cannabis sativa. Years of prohibition and a ton of false information have led to many widely believed untruths about both hemp and marijuana. As wildly beneficial as CBD is, there are still some falsehoods circulating about the popular cannabinoid.

We’re here to clear up some of the confusion surrounding CBD—to separate myth from fact, so to speak. Let’s take a look at some of the myths surrounding CBD so you can have a better understanding of this beneficial cannabinoid once and for all.

7 Myths about CBD

Myth #1. CBD Is a New Health Fad

Ten years ago, no one had heard of CBD. And today, it’s all over the shelves of your local health food store. This means CBD is a new product, right?

Not exactly.

The term CBD, short for cannabidiol, emerged in 1940, when the compound was first isolated in a lab. Independent of the cannabis plant as a whole, CBD has been studied for about 80 years. And in the past decade, it has gained popularity for its myriad mental and physical health benefits.

That said, CBD is the second most prevalent cannabinoid in cannabis (the first being its intoxicating cousin, THC), and cannabis has been used for its health benefits for centuries in almost every continent.

In fact, Chinese Emperor Fu Hsi, in approximately 2900 B.C.E., wrote about cannabis’ beneficial properties.

Needless to say, with nearly 5,000 years of history, CBD is far from a new and passing fad.

Myth #2. CBD Won’t Show Up in a Drug Test

Like we mentioned earlier, there is a ton of misinformation circulating about CBD. One myth we’d like to dispel once and for all is that, because CBD doesn’t get you high, it won’t show up in a drug test.

First, many at-home drug tests and those not processed in a lab are simply not sophisticated enough to differentiate between cannabinoids. To these tests, CBD and THC (the compound responsible for marijuana’s high) may look pretty much the same and trigger a false positive.

Second, if you’re taking a full spectrum CBD product, which contains some (less than 0.3%) THC, you may test positive for marijuana. You’d likely have to take quite a bit to get the positive test result, but if you’re worried about failing a drug test, it’s probably not worth the risk.

The safest bet is to take a broad spectrum product with no detectable (0.0%) THC and third-party lab results to back it up. That said, reputable companies, Joy Organics included, shy away from making guarantees about drug testing—there are simply too many tests and too many variables to make such a claim.

Myth #3. Taking More CBD Is Better to Achieve Desired Effects

There are plenty of situations where bigger is better. Taking CBD, however, isn’t one of them. There’s a common assumption that taking a bigger serving of CBD is best to achieve the desired effects.

When it comes to taking CBD, everyone is different. CBD works to restore balance to whatever imbalance you’re experiencing—this will be a different experience for each individual person. Finding what unique serving size works best for you should be done by taking smaller amounts of CBD until you find the sweet spot.

Here’s the thing. There’s no “magic” serving size of CBD that works for everyone. There are several factors that will determine how much CBD you should take, including age, sex, weight and the reason you’re taking it. More isn’t necessarily better.

Myth #4. CBD Gets You High

Because CBD is sourced from cannabis, it’s often assumed that it produces an intoxicating effect when consumed. There’s a big difference between CBD and THC, however. While both CBD and THC are sourced from the cannabis plant, CBD is typically derived from hemp, and THC is derived from marijuana. The cannabinoid THC does produce the high commonly associated with cannabis; CBD does not.

Why not, though?

It all comes down to the way each cannabinoid interacts with the body. The reason THC gets you “high” is that it binds to the CB1 cannabinoid receptors, which are found in abundance in several brain regions, and in lower amounts in widespread areas throughout the body. CB1 receptors mediate many of the psychoactive effects of specific cannabinoids.

CBD, however, is different. Yes, it’s an active cannabinoid found in cannabis. But unlike THC, it has little binding affinity to the CB1 receptor. Basically, CBD doesn’t get you high because it doesn’t bind to the receptor responsible for causing a high.

Myth #5. All CBD Is Created Equal

CBD is CBD, no matter where it comes from…right? Wrong.

Cheaper products are probably cheaper for a reason.

Up until now, CBD has been a pretty unregulated industry. This means that almost anyone can sell CBD oil and say it’s the best, when it’s really anything but.

Here’s something else: hemp is one of several plants that employs a technique known as phytoremediation. This means that it absorbs whatever is present in the soil it’s planted in—including toxins, contaminants, and the like.

When purchasing CBD products, it’s vital that the hemp used to produce the oil is grown in clean and nutrient-rich soil—ideally in the United States. It’s also important to ensure that any products you buy have been third-party tested for quality.

Without third-party testing, you simply don’t know what you’re consuming. Make sure the company producing the CBD releases independent lab results for each batch of products on their website.

This is an industry where transparency is everything. The companies who claim to have the highest quality products will have the lab results to prove it.

Myth #6. CBD Is a Cure-All

There are a lot of less-than-reputable companies out there making claims that CBD will treat just about anything. Be wary of these companies.

CBD does carry a variety of mental and physical benefits, but it certainly shouldn’t be used to replace your entire medicine cabinet.

By supporting the endocannabinoid system—a system in the human body responsible for balance—CBD can promote a sense of calm, a balanced inflammatory response, and a variety of other benefits for the mind and body.

There are studies to back up these benefits. But CBD isn’t a cure-all, and shouldn’t be advertised as such.

Myth #7. CBD Was Featured on Shark Tank 

This is something that’s been used in Facebook ads recently. No CBD product has been featured on Shark Tank, so if you see a company claiming it was, we’d advise not shopping with them and choosing a more honest brand.

Dispelling the Most Common Myths about CBD

We believe everyone should have the correct information when it comes to CBD. If you’ve had any doubt regarding the truth about this wildly popular and extremely beneficial cannabinoid, we hope that this article helped clear up any confusion.

At Joy Organics, we’re not only here to offer some of the highest-quality CBD products you can find—we’re here to inspire, educate, and inform the public about cannabidiol. Knowledge is power. When equipped with the right information, you can make an informed decision on purchasing the best CBD products to fit your needs.

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How Much CBD Does it Take to Relax?

How Much CBD Does it Take to Relax?
How Much CBD Does it Take to Relax?

 

How Much CBD Does it Take to Relax?

CBD provides a natural outlet for relaxation. The versatility of CBD products makes it easy to include CBD in your daily routine. Its fast-acting capabilities can also be beneficial for real-time relaxation support. So, how much CBD do you need to relax? Let’s help you figure this out so you can enjoy the serenity you deserve!

 

What Is the Right Amount of CBD Oil for Relaxation?

Studies on the optimal serving of CBD oil for stressed behaviors are limited. The most credible published study involves a high serving of CBD (300-600mg).

 

We don’t recommend taking such a high amount of CBD at first. You should see how your body reacts to smaller servings and slowly work your way up.

How to Choose the Right CBD Serving for Me?

Before you try any new CBD product, you should know how much CBD you’re consuming. CBD labels contain critical information. However, they could be challenging to understand, even for experienced CBD users!

 

Before starting, you should determine how much CBD is in a single serving. Some brands will denote the amount of CBD oil in one dropperful on the label. However, some companies only disclose the total CBD in the entire bottle. You still can figure out the amount of CBD in each dropper by using this quick math equation:

 

Total CBD mg in Bottle ÷ Total ml in Bottle = Total mg in Dropper 

 

Let’s plug in some numbers. Pretend you have a 30ml bottle that contains 450 mg of CBD.

 

450 ÷ 30 = 15ml of CBD per dropper

 

It’s best practice to start with half a dropperful of CBD. Wait up to 30 minutes to notice how you feel. Then, slowly increase your serving by a half dropper every 15-30 minutes to find your optimal serving for relaxation.

Finding your ideal serving isn’t an exact science. While this introduction suggests a good foundation, your needs might change daily. Some days might require less CBD oil, while others might call for more.

Truthfully, there isn’t a definitive answer as to how much CBD oil promotes relaxation. The effects are as unique as the person experiencing them.

What Influences CBD Effects on a Body?

Wellness routines are ever-evolving to meet a person’s unique needs. CBD oil is one of the most complementary products for a dynamic lifestyle. You can tailor your CBD intake to meet and then maintain your desired effect.

 

Determining that ideal serving might take some time. Let’s discuss some of the factors that might impact your CBD effects.

Metabolic Health

CBD oil needs to be absorbed and metabolized for maximum benefits. Many factors can impact our ideal CBD serving to achieve relaxation, such as genetics, metabolism, body type, and diet.

Stress

Stress, and how we cope with it, can also play a significant role in choosing an adequate CBD serving. For example, a drop of CBD tinctures might support focus while taking a test or presenting at work.

 

If daily stress builds up, a single drop might not suffice. CBD tinctures allow you the autonomy of tailoring your support to meet stress as it transpires.

Tolerance

CBD is an excellent way to maintain daily wellness. However, some people only use CBD when they need help relaxing. While CBD can provide support to both parties, each may require different servings depending on their frequency of use.

Oil Purity

Just as no two humans are the same, neither are CBD oil brands. High-quality oils will require fewer drops to promote a relaxing experience, while low-quality CBD oils most likely need larger servings to promote benefits.

 

Full spectrum and broad spectrum CBD oils contain naturally occurring phytocannabinoids and terpenes in the formula. These robust extracts boost the bioavailability of CBD. You will need fewer drops of broad spectrum or full spectrum CBD drops than you would pure CBD isolate.

Other Ingredients

While you buy a CBD product for the CBD oil, it’s not the only ingredient in the formula. Hemp extract is combined with fruit-based oils, like extra virgin olive, coconut, or MCT oil.

These thicker oils are rich in healthy fats. They help protect CBD from degrading when we consume the oil. These oils also boost overall absorption.

While CBD oil has a natural, nutty flavor, unflavored CBD can be too intense for some palates. Many manufacturers use other ingredients to provide flavor or sweetness to their formula.

 

Some brands may use synthetic flavoring agents that might degrade the overall CBD oil quality. Higher-quality oils use essential oils to add flavor to the tincture.

 

Essential oils get their flavors from terpenes. As we noted earlier, terpenes boost the overall effectiveness of CBD oil. Therefore, naturally flavored CBD drops may boost overall relaxation.

Ways to Use CBD Tinctures for Relaxation

CBD tinctures are a great way to get fast-acting support during the day. They can also provide extended comfort as you unwind at night. Here are some great ways to relax with CBD tinctures.

Drop in Mouth

The easiest way to use CBD tinctures is to place the dropper filled with your desired serving directly in your mouth. Most of the CBD absorption will happen here. You can expect to feel the benefits within 30 minutes. If not, slowly increase your serving in 15-30-minute increments until you reach your desired effect.

Add to a Bath

High-quality CBD drops made with essential oils can help transform your bath into a spa, as they not only taste delicious but also smell good! Many terpenes in popular essential oils can promote relaxation. They’ll also help hydrate your skin.

Make a Mocktail 

Instead of pouring a glass of wine at night, whip up a CBD mocktail. CBD tinctures are a flavorful way to infuse your nightcap with some non-habit-forming relaxation.

Flavor a Cup of Tea

Get even more relaxed with a warm cup of tea. Steep your tea of choice as usual. Once you dispose of the tea leaves or bag, add your desired amount of CBD tincture. Make sure the water isn’t too hot; you don’t want to degrade the CBD!

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CBN and Sleep: Everything You Need to Know

CBD Softgels with Melatonin & CBN for Sleep

CBN and Sleep: Everything You Need to Know

 

Consider this. Cannabis contains over 100 different cannabinoids, many of which are said to contain their own unique potential benefits. While CBD might be the superstar second only to THC, there’s another cannabinoid that’s gaining increased recognition.

Introducing CBN, or cannabinol. If you haven’t heard of the up-and-coming cannabinoid, consider this your formal introduction. CBN has slowly begun to show up in many different products offered by several reputable CBD brands, and there’s a good reason for it. It’s said that using CBN for sleep can offer extraordinary results.

Considering how prevalent lack of sleep in the U.S. is, it’s easy to see why natural sleep alternatives are widely in demand. Does using CBN for sleep really work, though?

Let’s take a closer look.

CBN for Sleep: The Potential Sleep-Promoting Properties of Cannabinol

When it comes to using cannabinoids to get a good night’s sleep, CBN is suggested to be one of the best. It was originally marketed as a cannabinoid that could help promote a restful night’s sleep. Like many other lesser-known cannabinoids, however, there’s been little research into the effects of CBN.

Anecdotal reports are a different story. Ask anyone who’s used CBN for sleep about the cannabinoid’s effect on them, and you’re likely to get an extremely positive response. We’ve heard from more than a few people that using CBN for sleep has led to the “best night of sleep” they’ve had in some time. For us, CBN has been a game-changer when it comes to getting a good night’s sleep.

Why is it that CBN for sleep is suggested to be so beneficial?

While research is scarce, there are a few reasons for the rising interest in using CBN for sleep. Some say the sleep-promoting potential of CBN is due to the entourage effect, where other cannabinoids and terpenes help contribute to feelings of restfulness.

CBN is actually a byproduct of THC, created when THC in aged or oxidized cannabis begins to degrade. Unlike THC, however, most reports find that CBN is non-intoxicating or contains “very weak” psychoactive effects. This being said, most consider CBN to be a non-psychoactive cannabinoid, beneficial to those interested in cannabinoids that prefer an alternative to the high associated with THC.

Like other cannabinoids, CBN works harmoniously with the endocannabinoid system and is similar to endocannabinoids produced in the human body. Research shows that CBN has a minimal binding affinity to CB1 receptors. Why is this important? It’s said that THC’s binding affinity to CB1 receptors is directly responsible for the cannabinoid’s intoxicating effects.

Keep in mind that research on CBN is in the very early stages. There is some evidence to support increased sleep in animal models, and many consider it to be the cannabinoid that contains the highest sleep-promoting properties. What’s more, it’s suggested that it helps support sleep with a fairly low serving size. Earlier reports maintain that only 2.5-5mg of CBN are needed to support a healthy night’s sleep.

CBN and REM Sleep

CBN is suggested to be particularly efficient at helping us reach deeper and longer states of sleep in the third and fourth stage of sleep. This is slow wave REM sleep, where muscles become exceptionally relaxed and breathing, body temperature, and blood pressure drop significantly. The result of solid sleep during REM stages? That deep, restful sleep that is essential for restoring the body and mind.

Using CBN for sleep delivers rather quick results. Most feel the relaxing effects of CBN within 15-60 minutes, and report waking up feeling rested and refreshed the next day. It’s also not necessary to take CBN for a long period of time to feel its sleep-promoting properties. Many people have discovered that the very first time they try CBN for sleep, they find it to be effective.

Taking CBN for Sleep

If you’re one of the 50-70 million U.S. adults that don’t get sufficient sleep, CBN could just help you stop counting sheep and allow you to naturally get the sleep you need.

Like CBD, CBN is known to be safe and non-habit forming. There are also very limited side effects associated with CBN.

If interested in taking CBN for sleep, or any cannabinoid products, talk to your physician if you have any concerns or other health conditions.

If you’re looking to try a CBD product that contains CBN risk free, try our melatonin + CBD Softgels, which are enhanced with nanoemulsion technology, contain 3mg of CBN per capsule, and come with a 90-day money-back guarantee.

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Breathwork: How to Do It & Why It Works

Breathwork
Breathwork: How to Do It & Why It Works

Breathwork has become a bit of a buzzword amongst those in the health and wellness world. Maybe you’ve taken a yoga class where you do different breathing exercises or heard something about Whim Hoff and his infamous breathwork techniques.

The popularity of breathwork is quickly rising, and for good reason. It’s much more than simple breathing exercises. Breathwork is something that can seriously transform your life. It comprises several different techniques that are used for healing both body and mind.

What Exactly Is Breathwork?

There are many types of breathwork techniques, some of which have been used for thousands of years in the practice of yoga. While modern-day breathwork might be a bit different than these ancient teachings, the premise of breathwork is the same.

Breathwork, regardless of the type you’re doing, is the act of consciously manipulating your breath for a set period of time through various breathing methods. Breathwork isn’t yoga and it’s not meditation. It does share similarities with each, however.

Modern forms of breathwork are derived from yogic philosophy, of whichpranayamais a central component. The word pranayama is derived from two Sanskrit words:prana (life force energy) andyama (restraint, control). Lifeforce energy can be likened to the breath, andpranayama can roughly be translated into “breath control.”

There are a handful of pranayama techniques in yoga. If you’ve ever been to a yoga class, you might’ve practice ujjayi(also known as ocean’s breath), alternate nostril breathing, a breath of fire, and others.

The breathwork of the ancients is still practiced today, but modern breathwork has evolved to include several other breathing techniques that focus on the breath as a method of therapeutic healing.

Breathwork Is Not the Same as Meditation

If breathwork isn’t meditation, how do they differ?

If you’ve ever meditated before, you know all about the constant chatter that goes on in the mind. These constant thoughts are often referred to as “monkey mind,” which is a concept of Buddhist teachings. The Buddha likened the mind to something full of a bunch of drunk monkeys, swinging back and forth on tree branches, constantly chattering and bouncing around nonstop. In essence, our minds never really stop. Meditation is a method of recognizing our thoughts, and being conscious of the way we inhale and exhale through the noise.

Breathwork can be a much different experience than traditional meditation. Meditation is an excellent opportunity to look within, but it tends to keep us stuck in the mind. Breathwork, on the other hand, uses different breathing techniques that can help get you out of your head by manipulating the breath in different ways.

What Are Some Different Breathwork Techniques?

There are several different breathwork techniques—some simple and others more complex. If you’re new to breathwork, check out some of the following easy methods for working with your breath.

  • 4-2-6 Breath

In this simple breathwork technique, inhale for a count of 4 through your nose, hold for a count of 2 and exhale from your mouth for a count of 6. The main objective of 4-2-6 is to pause after each inhalation and make your exhalation longer than your inhalation.

  • Deep Breathing

To practice deep breathing, lie down on the floor or find a seated position. If you choose to lie down, place one hand on your belly and one hand on your heart, inhaling slowly for a count of 10 and exhaling deeply for another count of 10. You’ll feel the belly expand on each inhalation and gently fall on each exhalation. Doing this for just 5-10 minutes can have a significant effect on the way you feel.

  • Equal Breathing

In those moments you need to find some balance in your life, equal breathing can help. Equal breathing is known assama vrittiin Sanskrit and is practiced just as its name implies: each inhalation and each exhalation are of equal length. To practice equal breathing, find a length of breath that is comfortable for you so you can keep it up through the entire practice. Typically each inhalation will be between 3-6 counts.

  • Ujjayi Breath

Ujjayi breath is typically one of the first pranayama techniques taught in yoga classes. It is an excellent introduction to pranayama and is often referred to as “ocean’s breath” for the soft ocean-like whisper it produces in the throat. It is also referred to as “victorious breath” as it allows for victory over the thoughts in the mind. To perform ujjayi breath, inhale deeply through the nose and exhale deeply through the nose, constricting the throat to make a soft whispering sound. It’s similar to if you were to open your mouth and exhale to fog up a mirror held in front of the mouth, only the mouth stays closed. The tone of the breath becomes steady and smooth, much resembling the sound of the ebb and flow of the ocean’s tide.

 

Why Breathwork Works

Breathwork has gained popularity because of its capacity to support wellbeing. Breathwork has shown to increase inner peace, clarity, balance, connection and more. Breathwork is also effective in working through stress, sadness, fear and grief. It’s an excellent opportunity to turn inward, to release what no longer serves you, and harness your infinite potential.

Over the past five years, Google searches for “breathwork” have increased exponentially. Many experts in breathwork agree this continuous upward trend has to do with just how noticeable the results of breathwork really are. Some techniques can work quickly, offering a sense of overall wellbeing, relaxation, and peace after just one session.

Science simply backs up what those who practice breathwork seem to experience for themselves. Research shows that something as simple as making your exhalation two seconds longer than your inhalation activates the parasympathetic nervous system, which lowers your heart rate and sends your body into a state of relaxation.

Deep breathing, or diaphragmatic breathing, is another breathwork technique that shows serious potential for promoting wellbeing. Deep breathing can help increase attention both during breathing exerciseandafter breathwork is complete. Deep breathing also shows to reduce cortisol levels, which is also referred to as the “stress hormone.”