How to Add Meditation and Mindfulness Into Your New Year

A regular practice of meditation increases gray matter in your brain, which can help with decision-making, empathy, memory, and of course – improved mood and focus. (I write more about the topic here).

But how do we make it practical and work in our crazy, busy lives?

In this packed episode of the podcast, we cover the importance of mindfulness and meditation, why they help, and how to incorporate them into our daily lives. Colleen Long is President of Adventum Mental Health Network in East Texas.  She is a Registered 200 hour Yoga Teacher, Master Reiki Practitioner, and creator of all things Adventum.

She opens up and shares vulnerably about overcoming head trauma and grief and how quieting her mind changed her life and led her to start a movement for mental health in her East Texas community.

Download here or listen wherever you get podcasts!

Continue reading “How to Add Meditation and Mindfulness Into Your New Year”

Why a Deep Breathing Practice Impacts Your Mental Health

Are you breathing? Like, for real?

I don’t remember a lot from my Latin class in college, but I remember this one phrase: “Dum spiro, spero.” It means, “While I breathe, I hope.” This quote has been heavy on my mind in light of everything going on today.

There is so much confusion and uncertainty causing mental distress and pain. It seems as if everyone is divided, and we are required to take extreme stances for every issue. I swear, if I wrote up a post about why I love having a dog, the cat people would come after me and attack my character. Totally kidding, but do you get what I’m saying? Have you felt the same way recently? It’s like everyone is on edge and forcing each other to pick sides… but when it’s the “wrong side” – you’re cancelled.

It’s exhausting. I find myself tense and edgy as a result, quick to react instead of thoughtfully respond. It keeps me in a triggered state. It keeps me STRESSED.

Chronic stress, or being in a constant state of fight or flight, can have negative effects on our immune system, digestive function, blood sugar, blood pressure, reproductive organs, decision-making ability, empathy, and so much more!

However, a regular practice of breathwork (deep intentional breathing) has been proven, time and time again, to take our body out of chronic “fight or flight” and straight into “rest and digest” mode. When we are only taking short, shallow breathes through the mouth, we perpetuate that stressed state. I’ve recently found that wearing a mask for a long time disrupts my breathing. I start breathing through my mouth more and I begin to feel a little panicked. I know that’s no bueno for my overall health.

If you could do JUST ONE THING for your health today, can you promise me you will take a few deep breaths?  As you may know, I’m a big fan of the simple 4-7-8 approach. Breathe in through your nose for 4 seconds, hold for 7, and out through your mouth for 8. Repeat two to three times. There are excellent apps to help get you started in a regular breathing practice as well, from Headspace to Insight Timer, to faith-based apps like One Minute Pause and Abide.

For more on the importance of deep breathing and how to incoporate it into your daily life, check out my video below!