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Your body
You cannot think your way out of a body that is braced. This area starts there: the breath, the ground under you, moving, eating, resting, and the small physical things that change how the rest of the day lands.
What works for this
Working from the body first
A body that has not slept, eaten or moved has less left over for holding itself steady. Changing the state you are in is often faster than changing the thoughts you are having, and it is more reliable when you are already worn out.
One move, today
A long slow out breath, longer than the in breath, three times. The out breath is the part that does the work.
What matches
379 practicesBreath work goes straight into the body, and for some people that is the problem. If your panic has ever been about not getting enough air, putting your attention on your breathing can set it off rather than settle it.
Asthma, a history of choking or smothering, panic that arrives through the chest: any of these makes the breath a loaded place to put your attention.…
The famous count is not automatically your count. One teacher finds that adding a pause after the inhale wakes her up, while the plain long exhale has her asleep within three breaths.
Protocols get passed around because they worked for someone, often someone with a large audience. That is not the same as fitting you. Keep the shape…
When you are flat rather than wound up, try this. Rub your palms together until they feel awake, let them rest, then breathe in as your arms lift and out as they lower, two or three times.
Sluggish, heavy, far away: those states rarely respond to more calming. A bit of friction in the hands, some movement through the arms and a fuller…
For when you are stuck in shutdown there is a faster practice: short sharp exhales driven from the belly, letting each in breath happen by itself, about twenty of them.
It is meant to rouse, so expect to feel more awake and a little buzzy afterwards rather than calm. Twenty is plenty. Sit down before you start so…
Breath is the quickest way you have of turning your own nervous system up or down. Nothing else you can simply decide to do works on that timescale.
Your heart rate already rises slightly as you breathe in and falls as you breathe out, on every breath. So changing how you breathe changes something…
Put a hand just below your ribs and let it move. Most of us breathe up in the chest, and the settling effect comes from lower down, where the diaphragm can actually shift.
You can check this lying down with a book on your stomach. If the book rises, the breath is going where you want it. If only your shoulders move, it…
Breathe in for about five and out for about ten, and do not hold at the top. Go straight from the in breath into the out breath, five to ten times over.
That pause after the inhale feels natural to add, and it can raise your heart rate rather than lowering it, which undoes what you came for. If ten…
Fighting, running and freezing are the ones everybody can name. There is a fourth: going along with things, smoothing them over, making yourself easy to be around so that nothing bad happens.
It gets read as being agreeable, or as a personality, and it is often neither. If you grew up being criticised, or spent years around someone…
You are not trying to talk yourself into feeling calm. You are trying to move your body from one setting into another, and the breath is the handle you can reach.
Once the alarm system is running, stress hormones are already in the blood and telling yourself to relax does very little about them. Changing the…
Hot yoga asks you to keep drinking all the way through the class. If forgetting to eat and drink is one of your regular problems, choose a different room.
This is not about the style being bad. It is about matching what you choose to the things you genuinely find hard. Dehydration creeps up quietly and…
There is no breath that calms everyone. The one that settles your friend may leave you worse, and that is information about your body rather than a failure in you.
Labels like calming or energising are a rough guide at best. What actually happens depends on how you usually breathe, what your body has been…
Start with a count of four in and four out, then drop the count. Once the rhythm is there your body will choose its own length: six and six, eight and eight, whatever settles you.
The count is scaffolding. Holding onto it too long turns the practice into something you can pass or fail, which is the opposite of the point.…
Four in, hold four, four out, hold four. The holds are the strong part of this one, and they stay optional every single time.
Some people find the pauses deeply settling. Others meet the edge of what they can tolerate there, especially at the bottom of the exhale. Both are…
If you keep only one thing, make the out breath longer than the in breath. Four in and eight out is enough, and nothing clever is needed on top of it.
This is the closest thing to a dependable settling lever. It suits the end of the day, a queue you are stuck in, the ten minutes before sleep. Some…
If big breathing feels like too much, make it smaller instead. Breathe so smoothly that the in breath rolls into the out breath with no sound and no edges.
This asks almost nothing of you, and that is the point. Nothing to count, nothing to hold, no depth to reach for. For anyone whose panic runs through…
Rather than pulling in a big breath, breathe gently and slightly less than you want to, then wait. The deep breath that arrives by itself does more than the one you force.
Keep the breathing light and unhurried, and after a while a mild hunger for air builds. Let it build a little. At some point the body takes a fuller…
Holding your breath for a moment makes the next one deeper, which sounds backwards until you know why. The urge to breathe is driven by carbon dioxide, not by a shortage of air.
Sensors in the brainstem watch the level of carbon dioxide in your blood, and a pause, especially after breathing out, lets it rise a little. The…
The same breathing serves different jobs at different times. Early on it may be there to help you sleep and stay contained. Later it may be there to help you feel more, not less.
This is worth knowing so you do not judge yourself for finding a practice useful now that was useless six months ago, or the other way round. In the…
Let the in breath come however it comes, then breathe out through pursed lips as though through a straw for a count of eight, finishing with two more counts through the nose. Three ordinary breaths, then go again.
Three rounds is the usual dose. Notice what is deliberately left uncounted: the inhale. Counting the in breath when someone is already panicking…
The three ordinary breaths between rounds are not a gap in the practice. They are where you find out what the practice did.
Come back to normal breathing and check the body, the thoughts, the mood, the energy. Do not analyse it, just register it. Going round after round…
To find the soft ocean sounding breath, breathe out through your mouth as if fogging up a mirror. Then keep that same slight narrowing at the throat with your mouth closed, and let the sound get quieter and quieter.
Starting with the mirror gives you something to do instead of an anatomy lesson about a part of the throat you cannot see. Once the mouth closes, the…
The soft sound and the feel of this breath in your throat give your attention somewhere to sit. When the mind is loud, something you can hear holds better than something silent.
It is called the victorious breath, and the victory meant is over the noise in your own head rather than over anybody else. The vibration in the…
Close your right nostril with your thumb and breathe in through the left. Swap fingers at the top, breathe out through the right, in through the right, then out through the left. That is one round.
The fiddliness is not a flaw in the design. Keeping track of which nostril and which stage takes up just enough of your mind that there is little…
These practices are not only pleasant. They change things you could measure, which is worth knowing on the days when pleasant is not reason enough to bother.
Yoga and breath work tend to get filed under relaxation, and that undersells them. There are claims made about them shifting the chemistry involved…
A good instructor says light, moderate, heavy. A poor one says set the dial to three. Only one of those takes account of the body you actually brought with you.
Fixed settings guarantee that somebody in the room is working far too hard and somebody else is barely working at all. If you tend to go flat out and…
There are two skills here rather than one: letting your body move and settle in its own way, and being able to steer yourself deliberately towards rest or alertness. It is worth having both.
Most people are strong in one and shy of the other. If you always take charge, your body never gets to finish anything on its own. If you only ever…
How often you actually do it matters more than which version you chose. The people who keep turning up tend to get more out of it, and those who carry on at home get more again.
This is quietly encouraging, because an unimpressive practice done regularly beats an ideal one you manage twice. It also sets the expectation…
Part of why martial arts suit some people has little to do with the kicking. Every session opens with a plan and closes with a look back at what happened and what comes next.
Those brackets at each end are doing quiet work: planning, then reviewing, then planning again, which are exactly the things that are hard to hold in…
The pull towards bread, pasta and biscuits when you are low is not simply greed. Carbohydrate makes it easier for the brain to get hold of the raw material it needs for serotonin, so it gives a real if short lived lift.
Calling it self medication instead of a failure of character changes what you do next. You stop trying to out-discipline the craving and start asking…
Allergies turn up more often alongside ADHD than chance would predict. Worth mentioning your allergy history at an assessment even when nobody asks, since the two seem to travel together.
The likeliest explanation is not that one causes the other. It is that some of the same underlying wiring makes both more likely in the same person.…
Some foods are formulated to be hard to stop eating. That is a design brief rather than a flaw in you, and it goes some way to explaining why one particular snack is the one you think about at eleven at night.
Knowing this moves the fight somewhere you can win it. Willpower at the moment of craving is a poor bet, and a decision made in the shop is a much…
Even where a herb has good evidence behind it, that evidence belongs to the plant and not to the bottle in your hand. Testing keeps turning up products that do not contain what the label says.
This part of the argument does not depend on whether herbal remedies work. You could accept every claim made for a plant and still be left with the…
Own brand products from large retailers were among the worst performers in these tests. A big name on the packet is not a quality check, however much it feels like one.
Own label goods are usually made under contract on thin margins with no independent verification of what comes out the other end. So the reassurance…
People often turn to herbal remedies hoping to avoid side effects. Plants are chemistry too, and some of them interact with prescribed medication in ways that matter.
A plant extract is not one substance, it is a mixture of many, which gives it more places to interact rather than fewer. Origin has nothing to do…
Your gut is not just plumbing. It makes many of the same chemicals your brain runs on and it is in constant conversation with your nervous system, which is part of why a bad stretch of digestion and a low mood so often turn up together.
If your stomach has been unsettled for weeks and your mood has slid over the same weeks, you do not have to work out which one is the real problem.…
When you find yourself reaching for something sweet again, try asking what the reaching is doing for you instead of telling yourself off. Comfort, a small rebellion, a way to stay awake: the answer usually points somewhere useful.
Talk about being good or bad closes the conversation down. Curiosity keeps it open, and it tends to surface the actual job the food is doing, which…
Put a rubber band round your water bottle for each refill you want to get through today, and slide one off each time you finish it. Nothing to remember, nothing to buy, and you can see where you are at a glance.
Tracking anything in your head is hard when your head is already full, and harder still when concentration is one of the things that has taken a hit.…
Where ADHD and disordered eating meet, the pattern is more often bingeing, or bingeing and purging, than strict restriction. Restriction tends to travel with over-control, while bingeing travels with impulse and reward seeking.
This matters because the questions asked at assessment are usually the restriction ones, so a binge pattern can sit unnoticed for years. If you…
Most claims about food and behaviour rest on weak studies. The ones worth taking seriously give each person both the real thing and a dummy at different times, with nobody knowing which is which, so that hope and expectation cannot do the work.
The food colouring trials are the standard example. Around 150 children each received drinks containing a preservative plus one of two dye mixes, or…
The same brand of sweets is often made with plant based colours in one country and artificial ones in another. If a company can make it without the dyes elsewhere, the dyes are not essential to the food.
Nine artificial colours are approved in the US, and the volume approved for use rose roughly fivefold between 1950 and 2012. One of them, Red No. 3,…