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free and holistic healing practices you can use at home now!

Icebreaker Info~ Sunbathing, or heliotherapy, has been practiced for centuries due to its numerous health benefits. This ancient practice involves deliberate exposure to sunlight for the purpose of improving health and well-being. While excessive sun exposure can be detrimental, moderate sunbathing can be a safe and effective way to optimize health naturally.

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Benefits of Sunbathing Can Be:

1. Vitamin D Production: The most well-known benefit of sunbathing is the production of vitamin D. Ultraviolet B (UVB) rays from the sun interact with a form of cholesterol in the skin to produce vitamin D3, essential for bone health, immune function, and mental health. Vitamin D deficiency has been linked to various health issues, including osteoporosis, cancer, hormones, and autoimmune diseases.

2. Improved Sleep: Sunlight exposure helps regulate the body's internal clock, or circadian rhythm. By synchronizing the circadian rhythm, sunbathing can improve sleep quality and duration.  Sun light helps your body to produce melatonin naturally for better sleeping through the night.

3. Enhanced Mood and Cognitive Function: Sunlight exposure has been shown to increase the release of endorphins, often leading to improved mood and reduced symptoms of depression and seasonal affective disorder (SAD). Additionally, sunlight exposure can enhance cognitive function and improve memory.

4. Boosted Immune Function: Sunlight exposure can enhance immune function by increasing the production of white blood cells and stimulating the release of cytokines, which help fight off infections and diseases.

5. Improved Cardiovascular Health: Regular, moderate sun exposure has been linked to a reduced risk of heart disease and stroke. This may be due to the production of nitric oxide, which helps dilate blood vessels and improve blood flow.

 

Some People Try: 

~ Direct sunlight (even through a window) for 20mins. 

~ Bare skin exposure to direct sunlight.  No sunscreen.

~ The more exposure to your sensitive areas the better

   (chest, stomach, genitals)

~ Sunbathe 3 days a week for best results

Icebreaker Info~ Breathwork, a practice that involves conscious regulation of breathing, has been used for centuries to promote physical, mental, and emotional well-being.

Benefits of Breathwork Can Be:​

1.  Improves Cardiovascular Health:  Helps to lower blood pressure, improve circulation, and enhance heart rate variability, leading to better cardiovascular health.  Techniques such as alternate nostril breathing and breath retention can help regulate heart rate and reduce hypertension.

2.  Reduces Stress and Anxiety:  Reduces stress hormones like cortisol and adrenaline, while increasing production of calming hormones like oxytocin.  Box breathing can help alleviate symptoms of anxiety and promote relaxation.

3.  Enhances Mental Clarity and Focus:  Improves cognitive function, memory, and attention by increasing oxygen to the brain and promoting the release of neurotransmitters like dopamine and serotonin.  Techniques like Wim Hof breathing can help enhance mental clarity and creativity.

4.  Boosts Immune Function:  Can help stimulate the immune system by increasing the production of white blood cells and enhancing their activity.  Techniques such as breath retention and Wim Hof breathing can help improve immune function and reduce inflammation.

5.  Improves Sleep:  Helps to regulate sleep-wake cycles and promotes better sleep quality by reducing stress, anxiety, and improving relaxation.  Techniques such as the 4-7-8 breathing and progressive muscle relaxation with breathwork can help alleviate insomnia and other sleep disturbances.

6.  Enhances Athletic Performance:  Increases oxygen uptake, enhancing muscle efficiency, and promoting recovery.  Techniques such as breath-holding and controlled breathing can help athletes optimize their breathing patterns and improve endurance.

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Some People Try:

~ Practice daily:  Dedicate 5-10mins a day to a specific technique.       Consistency is key to reaping the long-term benefits of                     breathwork.

~  Explore Different Techniques:

     - 4 - 7 - 8 breathing: inhale 4 seconds, hold for 7 seconds, and         exhale for 8 seconds, repeat.

     -Box Breathing: inhale 4 seconds, hold 4 seconds, exhale 4                seconds, hold 4 seconds, repeat.

     -Alternate nostril breathing:  Alternate inhaling and exhaling             through each nostril while using your fingers to close the                    opposite nostril.

     -Wim Hof breathing: try this free breathing video from Wim Hof

     https://youtu.be/tybOi4hjZFQ?si=mgzOfIE9zAKlRz2l

Icebreaker Info~ Meditation has been used to improve mental, emotional, and physical well-being.  Meditation is the practice of taking time to focus and redirect your thoughts.  Being present in the moment, acknowledging and accepting your feelings, thoughts, and bodily sensations without judgement.  It is not about stopping and "not thinking".

Benefits of Meditation Can Be:

1.  Reduces Stress and Anxiety:  Meditation helps lower cortisol, the stress hormone, and increases the production of serotonin and oxytocin, which are hormones that help you feel happy and relaxed.

2.  Improves Focus and Concentration:  Regular mediation can help increase the strength and endurance of your attention.  It helps you stay focused on the task at hand without letting your mind wander.

3.  Enhances Emotional Health:  Meditation can help you develop a more positive outlook on life.  It can help you become more aware of your thoughts and feelings and help you respond more calmly and effectively to challenging situations.

4.  May Reduce Memory Loss:  Studies suggest meditation can improve memory and mental clarity for seniors, chronic illness patients, and in general for most people.

Example themes of Meditation:

~  Mindfulness Meditation:  Involves focusing your attention on a          single point of reference, like the breath, a phrase, or an object.        When your mind wanders, gently bring your focus back to the            point of reference.

~  Body Scan:  Mentally scan your body from head to toe, paying          attention to any bodily sensations, tension, or discomfort.

~  Loving-Kindness Session:  Provide love to your body, mind, and        soul wherever it is needed.

~  Zen:  Focus on being present and grateful for everything in and        around you.

Try it out:

1.  Find a comfortable place to sit quietly.

2.  Focus on your breath as it flows in and out.

3.  Try to feel your heartbeat.

4.  Start your themed practice of focus for this session.

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Tips- start small, work your way to longer and longer sessions, again consistency is key.  Use daily or as often as possible.

Icebreaker Info~ Grounding, also known as earthing, refers to the practice of connecting one's body directly to the Earth's surface, typically by walking barefoot outside or using conductive systems indoors.  This connection is believed to have numerous health benefits due to the transfer of electrons from the Earth to the body, which can help reduce inflammation, improve sleep, and enhance overall well-being.

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Benefits of Grounding Can Be:

1.  Reduces Inflammation:  Chronic inflammation is a root cause of many diseases, including heart disease, diabetes, and autoimmune disorders.  Grounding has been shown to reduce inflammation by shifting the body's electrical environment, which in turn reduces the production of pro-inflammatory cytokines and promotes the release of anti-inflammatory cytokines.

2.  Improves Sleep:  Grounding can help improve sleep quality by synchronizing the body's circadian rhythms with the Earth's natural rhythms.  A study published found that grounding during sleep resulted in a significant reduction in nighttime cortisol levels, improved sleep continuity, and increased daytime alertness.

3.  Enhances Immune Function:  Grounding can help improve immune function by increasing the production of white blood cells and enhancing their activity.  A study found that grounding increased the body's ability to fight off pathogens and reduce inflammation.

4.  Reduces Stress and Anxiety:  Helps reduce stress and anxiety by lowering cortisol levels and promoting a sense of calm and well-being.

5.  Improves Blood Flow and Heart Rate Variability:  improves blood viscosity and reduced blood clotting, which can help prevent heart attacks and strokes for example.

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Some People Try:

~ Walk, stand, or sit, outside on the natural ground, grass, and soil.

~  Bare foot is best, socks are ok, nothing with a sole to block direct       connection with the Earth.

~  Recommended for 20mins a day, daily, or as often as you can.

~  Incorporating ground mats for sleeping or sleeping on the                 ground with use of a Japanese sleeping mat or similar.

Icebreaker Info~ Journaling, the practice of regularly writing down thoughts, feelings, and experiences, has been recognized for centuries a powerful tool for personal growth, mental health, and well-being.​

Benefits of Journaling Can Be:

1.  Improves Mental Health:  Reduces symptoms of depression, anxiety, and post-traumatic stress disorder (PTSD) by helping individuals to process emotions, gain insight into their thoughts, and develop coping strategies.

2.  Enhances Cognitive Function:  Writing about personal experiences and thoughts can help improve cognitive function, including memory, attention, and problem-solving skills.  Journaling can also enhance learning and academic performance by promoting active engagement with information and facilitating the integration of new knowledge.

3.  Boosts Immune Function:  Expressing emotions through journaling has been linked to improved immune function, including increased production of antibodies and natural killer cells.  This suggests that journaling can help strengthen the body's defenses against illness and disease.

4.  Promotes Physical Health:  Regular journaling can help improve physical health outcomes, including reduced blood pressure, improved lung function, and better sleep quality.

5.  Fosters Personal Growth:  Journaling can help individuals explore their values, goals, and inspirations, leading to increased self-awareness, self-reflection, and personal growth.  By engaging with one's thoughts and feelings, individuals can gain insight into their patterns of behavior, beliefs, and motivations, enabling them to make more informed decisions and live more fulfilling lives.

6.  Supports Grief and Trauma Recovery:  Journaling is an effective tool for processing and healing from grief, loss, and traumatic experiences.  By writing about difficult experiences, individuals can begin to make sense of their emotions, gain perspective, and move forward in their healing journey.

Some People Try:

~  Establish a Routine:  Consistency is key to reaping the long-term      benefit. Dedicate 15-20mins each day to write about your                  thoughts, feelings, and experiences.

~  Explore Different Techniques:

     -Stream of conscious writing: write without judgement,                        censorship, and allowing your thoughts to flow freely

     -Reflective: write about your day, thoughts, feelings, and                     experiences

     -Gratitude: Focus on writing the things you are grateful for

     -Letter writing:  Write letters to yourself, other, or even to your             future self

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Icebreaker Info~ Dance and somatic movement offer a holistic approach to movement and body awareness that focuses on the internal sensations and experiences of the body.  It's about cultivating a deeper understanding of how your body moves, feels, and functions.  Somatic movement is about the internal experience of the movement and stretch - not achieving a specific result.

Benefits of Somatic Movement and Dancing Can Be:

1.  Promotes Physical Health and Well-being:

     -Improved Flexibility and Mobility: Dance and somatic movement         practices help improve flexibility, range of motion, and overall           physical fitness, contributing to better posture, reduced pain,             and enhanced functional movement patterns.

      -Enhanced Cardiovascular Health:  Engaging in dance and                somatic movement can improve cardiovascular health by                  increasing heart rate, promoting better circulation, and                      reducing the risk of chronic diseases.

     -Weight Management:  Regular dance and movement practices         can help with weight management by burning calories, building         muscle, and promoting a healthy metabolism.

2.  Enhances Emotional Well-being and Mental Health:

     -Stress and Anxiety Reduction:  Dance and somatic movement          therapies have been shown to reduce stress, anxiety, and                depression by promoting the release of endorphins, the body's        natural mood regulators.

     -Improved Self-esteem and Body Image:  Engaging in dance            and movement can help improve self-esteem, body image, and        self-awareness by fostering a deeper connection with one's              body and promoting self-expression.

     -Trauma Healing:  Somatic movement therapies can help heal             trauma by facilitating the processing of stored emotional                   experiences and promoting resilience.

3.  Promotes Creativity and Self-expression:

     -Unlocking Potential:  Dance and somatic movement encourage       self-expression, creativity, and exploration of one's unique voice,       allowing individuals to tap into their inner wisdom and intuition.

     -Personal Growth:  Engaging in these practices can facilitate              personal growth, self-discovery, and increased self-awareness,        enabling individuals to navigate life's challenges with greater            ease and resilience.

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