Integrative Wellness Resources

“The greatest wealth is health.” -Virgil

Explore:

Breathwork

Benefits

  • Reduce muscle tension, headaches, and pain
  • Lessen anxiety, irritability, and assist with managing anger
  • Reduce panic attacks
  • Create a sense of calm and well-being

Try This!

Counting Method

  • Slowly breathe in through your nose, counting…1,2,3,4
  • Hold your breath for 2 counts…1,2
  • Slowly, breathe out through your mouth, like you are blowing out a candle… 1,2,3,4,5

Phrase Method

  • Slowly breathe in through your nose, saying to yourself, “I am”
  • Hold your breath for 2 counts…1,2
  • Slowly, breathe out through your mouth, saying to yourself, “at peace”
  • Practice every day; even 5 minutes helps and you can do it anywhere

Relax & Enjoy!

Resources

Books

  • The Healing Power of the Breath: Simple Techniques to Reduce Stress and Anxiety by Richard Brown, M.D. & Patricia Gerbarg, M.D.
  • The Relaxation and Stress Reduction Workbook by M. Davis, E. Eshelman, & M. McKay
  • The Wellness Book by Herbert Benson, M.D. & Eileen Stuart
  • Prepare for Surgery, Heal Faster by Peggy Huddleston

CDs

  • Breathwork: The Master Key to Self-Healing by Andrew Weil, M.D.
  • Relaxation/Healing by Peggy Huddleston
  • Healthy Breathing by Ken Cohen

Websites

Meditation

Benefits

  • Lessen obsessive thoughts
  • Reduce anxiety, depression, and anger
  • Lower blood pressure and reduce pain
  • Create a sense of calm and well-being

Try This!

Select one word that is special for you… perhaps “love” or “peace” or “hope”

  • Find a comfortable place to sit
  • Imagine a thread going up your spine through your head and connecting you to the clouds gently pulling you upwards
  • Close your mouth and breathe slowly through your nose
  • Slowly say your word over and over as you breathe in and out
  • When your mind wanders (and it will!), say to yourself, “I come back to peace” (or whatever word you chose)
  • Continue repeating your word
  • Practice every day; even 5 minutes helps

Relax & Enjoy!

Resources

Books

  • The Relaxation and Stress Reduction Workbook by M. Davis, E. Eshelman, & M. McKay
  • The Wellness Book by Herbert Benson, M.D. & Eileen Stuart
  • The One-Minute Meditator by Dawn Nichol, M.D. & Bill Richard
  • Meditation, Path to the Deepest Self by Michal Levin
  • Prepare for Surgery, Heal Faster by Peggy Huddleston

CDs

  • Meditation for Optimal Health by Andrew Weil, M.D. & Jon Kabat-Zinn

Websites

Mindful Eating

Benefits

  • Reduce overeating & binge eating
  • Lose weight and lower your BMI
  • Lessen anxiety about weight & body image
  • Improve Type 2 Diabetes symptoms

Try This!

  • Sit at a quiet table free of distractions
  • Become aware of your breath: “When I breathe in, I know that I am breathing in. When I breathe out, I know that I am breathing out.” Repeat 4 times
  • Bring your attention to your eating experience
  • Notice with non-judgmental awareness your mental, emotional & physical responses
  • Take time to explore your food: see, smell, touch, listen & taste
  • Savor small bites & chew food slowly and completely at least 15-25 times
  • Place your eating utensil down after each bite
  • Discover your physical hunger & fullness cues
  • Embrace your inner wisdom & realize the nurturing quality of eating mindfully
  • Practice each day; even 5 minutes helps

Relax & Enjoy!

Resources

Books

  • Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food by Susan Albers & Dr. Lilian Cheung
  • Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food (includes CD) by Jan Chozen Bays, MD
  • Savor: Mindful Eating, Mindful Life by Thich Nhat Hanh & Dr. Lilian Cheung

Websites

Progressive Relaxation

Benefits

  • Relax tight muscles
  • Reduce high blood pressure
  • Lessen anxiety and depression
  • Reduce neck and back pain

Try This!

  • Sit or lie down in a quiet place; loosen your clothing
  • Close your eyes, and take a few slow, deep breaths…in through your nose and out through your mouth
  • Begin with your forehead and slowly scan your body…mouth, neck, shoulders, back, arms, tummy, hips, buttocks, legs, and toes
  • Simply notice where there is tension
  • Return to your forehead and again move slowly down, gently tensing each part of your body – but not so much that it hurts
  • Hold the tightness, counting slowly to 4
  • Then release the tightness in that part of your body as you say, “I let go more and more”
  • Practice every day; even five minutes helps

Relax & Enjoy!

Resources

Books

  • The Relaxation and Stress Reduction Workbook by M. Davis, E. Eshelman, & M. McKay
  • The Wellness Book by Herbert Benson, M.D. & Eileen Stuart

CDs

  • Progressive Relaxation and Breathing by Patrick Fanning & Mathew McKay

Websites

Visualization

Benefits

  • Create a sense of calm and well-being
  • Boost the effects of chemotherapy
  • Lessen anxiety and stress
  • Reduce headaches, muscle spasms, and chronic pain

Try This!

  • Loosen your clothing, sit or lie in a quiet place, and softly close your eyes
  • Slowly breathe in through your nose and out through your mouth
  • Scan your body for tight muscles, letting go of any tension as you breathe
  • Think of where you feel peaceful, safe, and happy; perhaps nature (the woods, beach, or by a stream), a place with happy memories (your grandmother’s home, or a campfire), or just a place you create
  • Make a vivid picture in your mind of this special place… involve all your senses; see the colors, smell the smells, hear the sounds, enjoy the tastes, and feel the sensations on your skin
  • Relax in your special place, saying to yourself, “I am at peace”
  • Practice every day; even 5 minutes helps

Relax & Enjoy!

Resources

Books

  • Staying Well with Guided Imagery by Bellaruth Naperstak
  • Prepare for Surgery, Heal Faster by Peggy Huddleston
  • The Relaxation and Stress Reduction Workbook by M. Davis, E. Eshelman, & M. McKay
  • The Wellness Book by Herbert Benson, M.D. & Eileen Stuart

CDs

  • Relieve Stress by Bellaruth Naperstak
  • Relaxation and Wellness by Bellaruth Naperstak
  • Relaxation/Healing by Peggy Huddleston
  • A Wing and A Prayer by Brian Luke Seaward

Websites

Empower Yourself

Be an informed consumer. Find out about the safety and effectiveness of the products and practices that interest you. Discuss all options with your health care provider before making a decision.

Visit www.nccam.nih.gov for more information.