Anxiety is a natural emotion that all of us experience at some point in our lives. It’s that feeling of worry, nervousness, stress, fear, or panic that arises in response to perceived threats or challenges. In fact, anxiety is fundamentally adaptive – it’s our body’s way of preparing us to respond to danger. When faced…

In this final installment of our 5-part Breathe Easy series, we take a look at one of the most effortless, but fundamental ways to calm your nervous system. What is Belly Breathing? Also known as diaphragmatic breathing, Belly Breathing is a technique that involves using your diaphragm effectively to draw air deep into your lungs….

A simple and effective breathing technique designed to promote relaxation and calmness, Figure 8 Breathing involves visualizing the shape of the number 8 on its side while breathing in a rhythmic pattern. Because it resembles the number 8 lying on its side, it is sometimes referred to as Lazy 8 Breathing or Infinity Breathing, mirroring…

Of all the techniques in our Breathe Easy self-regulation series, the one we explore in this post not only benefits adults but also resonates with children. Simple yet powerful, 5 Finger Breathing is a mindfulness exercise that combines deep breathing with the tactile sensation of your fingers. Mindfulness is being fully present in the moment…

As we continue to explore calming strategies in our Breathe Easy series, we take a look at the 4-7-8 Breathing technique, an exercise designed to promote relaxation, reduce stress, and induce calmness. Developed by integrative medicine practitioner Dr. Andrew Weil, this technique’s simplicity makes it practical for everyday use as a powerful tool for managing…

In this first installment of a 5-part Breathe Easy series on calming tools, we introduce Box Breathing. Also known as Square Breathing or Tactical Breathing, Box Breathing is a powerful technique used to enhance focus, reduce stress, and promote relaxation. Derived from ancient yogic practices, Box Breathing has gained popularity in various disciplines, including military…

As a parent, witnessing your child struggle with recurring nightmares can be heart-wrenching. Image Rehearsal Therapy (IRT) offers a cognitive-behavioural technique that empowers your child to transform their nightmares into neutral or positive experiences, fostering a sense of control and promoting better sleep. Here’s how you can guide your child through this transformative process: Step…

Losing a loved one is one of the most difficult and challenging experiences a person can endure in their lifetime. For a child, navigating such loss can be especially bewildering and overwhelming. Grief is inevitable; we will all encounter it in our lives, and each person copes with it differently. How a child is supported…

Progressive Muscle Relaxation (PMR) is a widely used technique in psychotherapy and stress management. Developed by American physician Edmund Jacobson in the 1920s, the method aims to reduce muscle tension and promote relaxation throughout the body by systematically tensing and then relaxing different muscle groups. The order in which you engage the muscle groups during…

There is a simple yet powerful technique to ease stress and restore balance in both body and mind – the Butterfly Hug. When life becomes overwhelming, and your nerves are on edge, this method can be your go-to solution. By interlocking your thumbs and placing your hands on your sternum, you initiate a calming practice…