As a solopreneur building my business alongside my full-time science career for years, I've worked with brilliant copywriters and business coaches and every single one has stumbled around the word Prāṇāyāma.

Let's fix that, because it's paramount to my work with high-achieving women who value science-informed tools for tending their nervous systems and it's not just “breathwork.”

Some say, “a word is a word,” but the vibratory resonance of the words your speak hold power – or meekness – depending on how you use them.

Pranayama is pronounced as prah-nuh-YAH-muh. Try it.

My Pranayama Story

Years ago, I found solace in Pranayama—counting, holding, observing the breath. It was slow, subtle, and sacred. Through my study of this subtle art of yoga with my teachers in the Rishiculture Gitananda Ashtanga tradition, it has changed how I see and interact with the world. Find more about the benefits of Pranayama here.

That’s when I realized:
This isn’t just semantics.
It’s a misunderstanding of depth, lineage, and intention.

So let’s clear the air. And start with the basics.

What Is Pranayama?

Pranayama (prana = life force, ayama = expansion) is a spiritual discipline that dates back thousands of years. As one of the eight limbs of yoga outlined in the Yoga Sutras of Patanjali, Pranayama is a practice for transforming consciousness—not simply calming nerves.

According to Yogacharya Dr. Ananda Bhavanani:

“The most important dilution that has occurred is that people have reduced Pranayama to just a breathing exercise. From the yogic perspective, the whole focus on Prana is lost when Pranayama becomes merely a breath technique.”

Traditional pranayama uses breath to regulate energy, refine awareness, and awaken the prefrontal cortex—the seat of intuitive choice. It involves ratios, retentions, mudras, and subtle perception of vayus (the energetic currents within the body).

It is not meant to be multitasked or casually practiced while scrolling your phone.

It is a sacred sādhana—a pathway for inner evolution.

What Is Breathwork?

Modern breathwork emerged in the 1960s and 70s as part of the human potential movement. Practitioners like Leonard Orr (Rebirthing) and Stanislav Grof (Holotropic) introduced techniques using continuous, connected breathing to:

• Access non-ordinary states of consciousness
  
• Release trauma and emotional tension
  
• Promote integration and spiritual insight

Breathwork typically does not use retention or ratios. It's often done lying down, eyes closed, with music and support. It’s visceral. Emotional. Sometimes intense.

As The Physical Evolution school states:

“Breathwork is not simply learning how to breathe better… it’s a practice that allows us to see parts of ourselves we hide—by going deep into our bodies, using the breath as our compass.”

In short, breathwork is less about control and more about surrender.

Historical Context: Root vs. Emergence

Dr. Ananda reminds us:

“Yoga is a living tradition… when we package and repackage it, we risk turning sacred water into stale plastic. Let us drink from the source.”

Nervous System Impacts

Pranayama

• Activates the parasympathetic nervous system (rest/digest)
  
• Refines vagal tone, calms the mind, builds resilience over time
  
• Supports inner stillness and prepares for meditation
  

Breathwork

• Often initiates sympathetic activation (release, catharsis)
  
• Followed by parasympathetic “drop” (relief, integration)
  
• Brings stored emotion and trauma to the surface
  
• Requires readiness and safety to fully benefit
  

In yogic terms, Pranayama transforms subconscious reactivity into conscious choice. It helps shift from survival mode to thriving with intention.

Practice Comparison: How They Differ

How They Relate to Meditation

Pranayama and breathwork may lead to meditative states, but they’re not interchangeable with meditation.

Pranayama prepares the mind for meditation by stabilizing attention and purifying energy.
Breathwork can create altered states that feel meditative but are often emotionally driven.
Meditation simply observes the breath as-is, without manipulating it, and inviting stillness.

Pranayama = preparation
Breathwork = catharsis
Meditation = presence

Each serves a purpose on the path to wholeness.

FAQs

Is pranayama just breathwork from India?
No. Pranayama is a spiritual energy practice rooted in yogic philosophy. It is the practice of expanding your awareness of Prana, the force that animates life. Pranayama is about cultivating and expanding your relationship to Prana. Breathwork is modern and therapeutic, designed for emotional processing that does not necessarily involve Pranic cultivation.

Can I practice both?
Absolutely. In fact, many of our students begin with pranayama to regulate their system and explore breathwork when they’re ready for deeper emotional healing.

Which one is safer for trauma?
Gentle pranayama is usually safer to start. Some breathwork techniques can feel overwhelming if you’re not grounded or supported.

Do I need a teacher?
Yes, especially with Pranayama. Breath affects the nervous system profoundly; practicing under the guidance of an experienced teacher who has embodied experience ensures you’re practicing in a safe, effective way.

Which One Is Right for You?

Ask yourself:

• Do I need to purge emotions?
  
• Do I want to build energy or release it?
  
• Am I seeking spiritual discipline or emotional healing?

You might need Pranayama on Monday morning…and activating breathwork on Wednesday afternoon.
There’s no rule, only attuning to your body's needs and your personal rhythm.

How We Integrate Both at HolSol

At HōlSōl Wellness, we teach traditional Pranayama and use Breathwork as a bridge for cultural awareness. Our sessions are:

• Trauma-informed
  
• Culturally rooted (not appropriated)
  
• Guided by lived experience and research
  
• Gentle, gradual, and empowering
  

Our Yoga to Breathe Better Workshop Series features Pranayama from the Rishiculture Ashtanga Gitananda tradition in a safe, supportive space. You’ll explore your nervous system, your breath, and your energy—with guidance every step of the way.

Closing Reflection: What’s Your Breath Asking For Today?

Maybe you need the structure of pranayama.
Maybe you need the release of breathwork.
Maybe you need to sit with your natural breath in silence.

“The breath is not just air. It is Prana. It is wisdom. It is a path.”
 — Dr. Ananda

When you return to the source of the practice, and of yourself, you don’t have to choose between healing and heritage. You get both.

Your breath. Your body. Your rhythm.

The post Breathwork vs Pranayama: What’s the Difference and Which One Is Right for You? appeared first on Hōlsōl Wellness.

Pranayama for nervous system regulation is one of the most effective ways to shift your body out of stress and into a calm, regulated state. In this guide, you'll learn how specific pranayama techniques influence the nervous system, and how to use them in daily life.

Let me show you what I mean.

Your Nervous System Is Listening

On a recent Zoom call with a team of scientists I have been working with on a high-stakes project with significant funding on the line, with two minutes left on the call, the lead asked me on the spot, “Dawn, what is the unique contribution you bring to the table?” The fundholders were also on the call; everyone was on video.

I felt the hit of adrenaline, but instead of rushing to fill that silence, I paused and I took one slow, deep breath. Those ten seconds helped me steady my energy and my voice to offer a very clear response.

You don’t always need more time, more tools, or more preparation to shift your state. In that moment on the call, two slow breaths were enough to steady my body and my voice. Sometimes, the fastest and most effective step is to simply breathe differently.

We often think of stress as something external, such as a deadline, a traffic jam, a heated conversation. But our nervous system doesn’t speak in language or logic. It speaks in signals, on or off. And your breath, including how and how fast you breathe, is one of its primary messengers.

In this post, we’ll explore how your breathing patterns affect your nervous system—and how you can shift from survival mode into a more grounded, present, and peaceful state using just your breath.

Understanding Autonomic Nervous System Regulation

Sympathetic and Parasympathetic Nervous System

Your autonomic nervous system (ANS) governs things you don’t have to think about: heartbeat, digestion, breathing, etc. It has two main branches:

Sympathetic Nervous System (SNS): Fight, flight, or freeze

Parasympathetic Nervous System (PNS): Rest, digest, and regulate

When the SNS is activated (think rapid, shallow breathing), the body gears up for action. Helpful in emergencies, but not so much in everyday life.

The PNS is where healing happens. It’s associated with slower breathing, longer exhales, and feeling safe.

How Pranayama Affects the Nervous System

The Vagus Nerve and Parasympathetic Activation

Your breath is unique. It’s the only biological process that is both autonomic (you don’t have to think about it) and voluntary (you can consciously change it).

This makes breath the bridge between your mind and body, between stress and safety.

Here’s how it works:

1. The Vagus Nerve: The vagus nerve is the longest cranial nerve and plays a key role in regulating your parasympathetic nervous system. Slow, extended exhalations stimulate the vagus nerve, sending a message to the brain: “We’re safe now.”

Heart Rate Variability (HRV) and Nervous System Resilience

2. Heart Rate Variability (HRV): HRV is a marker of how adaptable your nervous system is. Practices like Sukha Pranayama (A/K/A “coherent breathing” at a pace of 5–6 breaths per minute) improve HRV, helping you respond more calmly to stress.

Carbon Dioxide Sensitivity and Breathing Patterns

3. Carbon Dioxide Sensitivity: Many anxious people over-breathe, exhaling too much CO₂. This disrupts oxygen delivery and increases feelings of panic. Diaphragmatic breathing restores balance, supporting both brain clarity and calm.

Signs of Nervous System Dysregulation

• Shallow, breathing in the upper-chest
• Feeling constantly on edge
• Trouble sleeping or winding down
• Digestive issues
• Emotional reactivity or numbness

If this feels familiar, your body may be stuck in sympathetic overdrive. Conscious breathing (or breathwork) can help interrupt that cycle.

You can experiment with this 4-minute guided breathing practice to help shift your nervous system toward regulation.

Best Pranayama Techniques for Nervous System Regulation

Here are a few science-backed methods that are gentle, effective, and grounded in both research and tradition:

Adham Pranayama (Diaphragmatic Breathing)

Adham Pranayama (Diaphragmatic Breathing): Calms the SNS, improves digestion, reduces anxiety

Sukha Pranayama (Coherent Breathing)

Sukha Pranayama (Coherent Breathing): Balances HRV and improves resilience

Bhramari Pranayama (Humming Breath)

Bhramari Pranayama (Humming Breath): The hum lengths the exhale and creates vibrations that tone the vagus nerve

Ancient Roots, Modern Research

Yogic pranayama has emphasized nervous system regulation for millennia. Techniques like Nadi Shodhana (alternate nostril breathing) were designed not only for energy balance but also for inner calm and mental clarity.

Now, results from studies are confirming what the ancient Rishis (or Sages) in India have taught over millenia:

– Slow, deep breathing practices can reduce symptoms of anxiety [Magnon et al. 2021]
– Yoga techniques (inc. conscious breathing) increase GABA, a calming neurotransmitter [Streeter et al. 2007]
– Slow, regulated breathing may influence inflammatory pathways through its effects on the vagus nerve, which plays a role in immune regulation [Black and Slavich 2016]

The breath is your body’s built-in healing technology. You just have to remember how to use it.

How to Practice Pranayama Daily

You don’t need a dedicated practice room to reset your nervous system.

Try these simple integrations:

– Before meetings or calls: 1 minute of Sukha Pranayama (Coherent breathing)
– While driving: Sukha Purvaka (Box breathing) at stoplights
– Before sleep: Sukha Pranayama to transition into rest
– During conflict: 3 slow deep diaphragmatic breaths before replying

The more consistently you practice, the better your nervous system gets at discerning true danger from anxious feelings.

Journal Prompt: What Is My Nervous System Telling Me?

– When do I notice my breath gets shallow or tight?
– What triggers send me into “survival mode”?
– What practice today helped me feel safe in my body?

Let your pen or fingertips flow across the page or keyboard without worrying about what comes through.

Next Steps on Your Breath Journey

Best Breathing Exercises for Stress Relief 5 simple techniques to calm your mind and body

Daily Breathwork Techniques for Energy YouTube playlist that explains how and why breathwork works with a guided breath practice to reduce stress

Breathwork vs Pranayama: Why One Triggers Anxiety and the Other Creates Calm YouTube video where you learn when and why you might choose Pranayama instead of Breathwork, watch this YouTube video.

Build Your Breath Practice Fast Download 4-min guided audio Regulation Ritual breath practice to override stress fast

Nervous System Self-Assessment

Before you begin regulating your nervous system, it's helpful to understand where you are. Here’s a quick self-check to build awareness:

You may be in a sympathetic (fight/flight/freeze) state if you notice:
– Racing thoughts or difficulty focusing
– Muscle tension, jaw clenching, or shallow breathing
– Irritability or restlessness
– Digestive issues or sudden appetite changes
– Difficulty sleeping or feeling “wired but tired”

You may be in a parasympathetic (rest/digest) state if you notice:
– Calm, steady breathing
– Ability to reflect and respond mindfully
– Gentle digestion, warmth in hands and feet
– Clear thinking and emotional presence

This isn’t about diagnosing yourself.
It’s about tuning in. The breath can help bring you from one state into the other—when you practice with consistency and compassion.

A Simple Daily Nervous System Reset Routine

You don’t need an hour to regulate your system. You need intention, consistency, and about 10 minutes a day.

Here’s a foundational routine anyone can start with:

Morning (3 minutes):
– 5 rounds of Diaphragmatic Breathing (inhale 6, exhale 6). Start with 4-count and work up to 6.
– Gentle stretch with nasal breathing

Midday (3 minutes):
– Sukha Pranayama (A/K/A Coherent Breathing). Inhale 5 seconds, exhale 5 seconds.
– Download a 4-min audio I created with a guided breath practice here.

Evening (4 minutes):
– 4-7-8 Breathing to wind down
– Journal prompt: “What does my body, mind, or nervous system need tonight?”

Let your body guide you as you build this into a nourishing habit.

Science Corner: What the Brain Says About Breath

Pranayama doesn’t just calm your body—it rewires your brain over time.

– Prefrontal Cortex: Conscious breathing activates this area tied to decision-making and emotional regulation
– Amygdala: Slows activation of the fear center responsible for fight-or-flight
– Hippocampus: Linked to memory and contextualizing safety; breath enhances neuroplasticity here

CO₂ Tolerance is also key. Many anxious individuals are overly sensitive to rising CO₂, which creates a panic loop.
By practicing slow breathing, we retrain the brain and body to handle more CO₂ which can build true resilience.

Think of this as breath-based strength training for your nervous system.

FAQs: Breathing, the Nervous System, and Healing

Q: Can breathing really change how I feel emotionally?
A: Yes. The breath directly influences the autonomic nervous system, which governs how we process and regulate emotions. Here's a striking example: fear and excitement are nearly identical chemically. The difference in our experience is whether or not you're breathing consciously.

Q: What's the difference between breathwork and nervous system regulation?
A: Conscious breathing, (but not necessarily all “breathwork”) is one of the most direct tools for nervous system regulation, but it's not the only one. Think of it as the first tool you reach for in your self-regulation toolbox. It’s easy to do, free, and effective.

Q: What if breathing techniques make me feel more anxious at first?
A: That's okay and more common than you'd think. It’s especially true with many activating breathing techniques you see on social media, commonly referred to as “breathwork.” I made a video about that here on Youtube to talk more about it. Start small, keep your eyes open, and use grounding anchors like a hand on your chest or belly. Avoid breath retention techniques (like Box Breathing or Sukha Purvaka) when you're already feeling dysregulated.

Q: Is conscious breathing safe for trauma survivors?
A: Most gentle, conscious breathing practices are safe. SNS-activating techniques, such as rapid breathing or long breath retentions (e.g., a lot of “breathwork” techniques) can be problematic and should only be explored with a trained, credentialed facilitator.

Q: Will I see results right away?
A: Some people feel calmer almost immediately or within minutes. Others notice gradual shifts that show up as steadier emotions, better sleep, fewer anxious spirals. Conscious breathing or Pranayama is both a practice and a process of building the relationship between our mind and our breathing. Aim for a 5–10-minute daily practice. Even short moments of breath awareness build resilience over time.

The post Pranayama for Nervous System Regulation: How Breathing Calms the Body appeared first on Hōlsōl Wellness.

A breath that changed everything

I didn’t expect tears within seconds of beginning a yoga therapy session. But there she was—eyes closed, breathing mindfully, posture softening—as her emotions rose to the surface.

A rising star of a scientist, she hadn’t realized how much she was carrying until she paused long enough to feel it. Not just physically, but mentally and emotionally too. 

Conscious breathing in our session gave her space to release and became a tool she could return to anytime. If you’ve ever longed for that kind of relief, this guide is for you.

Let’s start with the basics.

What is Conscious Breathing?

Your breath is directly linked to your nervous system. Fast, shallow breathing triggers anxiety. Slow, intentional Conscious Breathing (also called breath awareness or intentional breathwork) is the practice of observing and guiding your breath in a deliberate way to support mental, emotional, and physical well-being. 

It can also be the earliest stage of Pranayama, the 4^th limb of Ashtanga yoga. It’s not just about “taking a deep breath.” It’s about creating a relationship with your breath, a rhythm you can return to when life pulls you in many directions all at once.

There are many styles of conscious breathing, from the ancient yogic practice of Pranayama to modern techniques like circular connected breathwork. But the heart of it is simple:

You bring your awareness to your breath.

And through the breath, you can break down layers of tension.

Why Conscious Breathing works (and how it helps)

Your breath is interconnected with your nervous system. Fast, shallow breathing triggers anxiety. Slow, intentional breathing tells the body, “You’re safe.” Here’s how it works:

• Stimulates the vagus nerve Calms the fight-or-flight response, lowers heart rate
• Improves heart rate variability (HRV) Builds emotional resilience and stress tolerance
• Balances oxygen and CO₂ Prevents hyperventilation and brain fog

Conscious Breathing can release emotional tension. Some breath patterns can unlock stored emotions held in your tissues. In yogic terms, you’re also cultivating Prana—life force energy that flows through and around you. You don’t need to believe in energy to feel the shift.

Simply try a few breaths and notice how your body responds.

Common types of Conscious Breathing

Think of each technique like a different doorway into calm. Some are energizing, some grounding, some balancing. Here are a few foundational Conscious Breathing practices:

1. Adham Pranayama or Diaphragmatic Breathing (Belly Breath)

Slows everything down. Great for anxiety or grounding before sleep. → Use this for stress relief.

2. Sukha Purvaka or Box Breathing

Used by athletes, yoga practitioners, even Navy SEALs. Balances and centers. Breath retention can be activating, so I don’t recommend this when you’re anxious or agitated. → Use this for mental focus.

3. Nadi Shodhana (Alternate Nostril)

Balances the left and right sides of the brain. Calms mental chatter. → Explore this to harmonize your thoughts with a calm inner peace.

5. Circular or Connected Breathwork

A more recent phenomenon and breathing style often used for emotional release. Usually done in a group setting with music.  → Good for emotional release when guided by a trusted and qualified teacher.

Breathwork vs. Pranayama (What’s the difference?)

It’s easy to get confused by the terms, especially with so many TikTok trends and Instagram reels floating around. Let’s define the terms:

To learn when and why you might choose Pranayama instead of Breathwork, watch my YouTube video linked in the Recommended Resources section below.

How to begin (without overwhelm)

You don’t need incense or a fancy meditation cushion to begin. You need a mindful moment. Here’s a simple way to start: 4-Minute Conscious Breathing Ritual

1. Sit or lie down with the spine long. Sitting is preferred.
2. Place one hand on your low ribs.
3. Inhale for 6 counts (or 4 if 6 is difficult).
4. Exhale for 6 counts.
5. Repeat slowly for 6, 9 or 18 rounds. That’s it. If you’d like guidance, you can grab our free 4-minute guided breathwork audio. With clear instruction, it’s perfect for beginners and yoga practitioners alike.

→ Click this link to grab that audio.

What clients notice after starting conscious breathing

After 7 days of regular practice as part of my 7-Day Energy Reset, people said:

• “In a few days I felt connected, aware and focused. A definite reset.” – Ophelia
• “I shifted my state from tired to thoughtful and grateful.” – Beth

After one of my Pranayama workshops, Roberta said:

• “During the practice of the 3 breathing exercises shared, I became more relaxed, grounded and focused.  The brain noise volume dropped dramatically.”

Where to go next (Recommended Resources)

You don’t need to walk this path alone. Here are some beautiful next steps:

• Best Breathing Exercises for Stress Relief 5 simple techniques to calm your mind and body
• Daily Breathwork Techniques for Energy YouTube playlist that explains how and why breathwork works with a guided breath practice to reduce stress
• Breathwork vs Pranayama: Why One Triggers Anxiety and the Other Creates Calm YouTube video where you learn when and why you might choose Pranayama instead of Breathwork, watch this YouTube video.
• Build Your Breath Practice Fast Download 4-min guided audio Regulation Ritual breath practice to override stress fast

Common myths about breathwork (and what’s true)

Myth #1: Breathwork has to be intense to be effective.

Truth: Some styles of breathwork are intense (like circular breathing or holotropic work), but gentle practices like Sukha Pranayama or “belly breathing” are just as powerful, especially for long-term nervous system regulation.

Myth #2: You should always take deep breaths.

Truth: Depth isn’t everything. Over-breathing or chest breathing can increase anxiety. What matters more is a slow, even breath that includes the diaphragm and engages a longer exhale.

Myth #3: Breathwork replaces therapy or medical treatment.

Truth: Absolutely not. Breathwork and conscious breathing complement care by licensed members of your medical team. Breathwork is not a cure-all. It can support mental health, but it’s not a replacement for professional care. Partner with a licensed medical professional to manage medical conditions.

Myth #4: You have to sit still in silence.

Truth: You can breathe consciously while walking, cooking, stretching, or journaling. Breathwork is a practice of presence, not perfection.

Conscious Breathing vs. meditation: What’s the difference?

It is perhaps easiest to understand the difference when we look at the question from a yogic perspective, and specifically, from my study and embodiment of yoga as taught in the Rishiculture Ashtanga Gitananda yoga tradition. 

Breathwork and meditation are often associated in modern discussions of yoga in the West. The truth is Pranayama, the art and science of expanding our awareness of Prana precedes states of consciousness required to truly meditate.

“Quiet sitting,” as expressed by Ammaji Meenakshi Devi Bhavanani, is the appropriate expression to describe what many refer to as “meditation.” Conscious breathing prepares the mind for higher levels of consciousness, required for meditation.

Consider conscious breathing can offer the same benefits – increased focus, clearer thinking, and better sleep – that meditation offers. Begin where you are right now. 

Journal Prompt: What can my breath tell me?

After reading this post or trying a practice, take a few minutes to explore:

• What emotions tend to tighten or restrict my breath?
• Where in my life do I feel I’m “holding my breath”?
• What might change if I made conscious breathing a ritual? 

Keep your pen or pencil on the page; let your ideas flow. There are no right or wrong answers.

Frequently Asked Questions About Conscious Breathing

Q: Do I need to sit in a certain posture to practice conscious breathing? No. While sitting upright helps with full lung expansion, you can practice lying down, walking, or even while doing chores. What matters most is awareness, not perfection. 

Q: How long should I practice breathwork each day? Even 3–5 minutes of intentional breathing can be transformative. Start small and build consistency before increasing your time. 

Q: What if I feel lightheaded or emotional while practicing? That’s okay; and quite common. It’s a sign your nervous system is responding. Pause, return to a natural breath, and try again later. If this continues, consult your teacher to suggest an alternative practice. Always honor your intuition and lived experience. With practice, your body will likely feel safer as you practice. 

Q: Can I combine conscious breathing with other wellness practices? Absolutely. Conscious breathing pairs beautifully with yoga, quiet sitting, walking, and journaling. Think of it as a bridge to deeper connection, integration, and wellness. 

Q: Is conscious breathing safe for everyone? Most gentle breath practices are safe. If you’re pregnant or managing a medical or mental health condition, consult a provider before trying intense styles like holotropic breathwork. 

Q: How do I know it’s working? You may feel subtle shifts first: better sleep, slower reactions, fewer headaches, or more emotional awareness. With time, breathwork becomes a steady companion—not just a technique.

Final Reflection: Your breath is the fastest way to affect your mind and your emotions

Conscious breathing can be the gateway to healing. Our breath is the most intimate interface between our inner and outer worlds. When we get curious and engage with our breathing in a mindful and intentional way, it elevates our consciousness while at the same time it grounds our busy, anxious minds.

I am delighted that you’re reading and engaging here. Leave a comment to let me know what you enjoyed most or what you’re most excited to try.

The post Breathwork 101: Introduction to Conscious Breathing and Its Benefits appeared first on Hōlsōl Wellness.

A Night I’ll Never Forget

In my tender and troubled 23rd year, I blacked out behind the wheel of my BMW 318i with the hand-crank sunroof open. Heading home on Highway 90 in Gulfport, MS, I rolled right over the sea wall onto the sandy beach that balmy summer night.

I don’t recall the moments before I lost consciousness due to extreme low blood glucose, but I can say assuredly, The Chronic by Dr. Dre was playing in the car during this experience on that Saturday night after a busy shift waiting tables at The Chimneys restaurant.

Groggy, I regained consciousness as two shirtless teenagers, I’ll call them “Bill and Ted,” knocked on my window and said, “DUUUUUUUUDE… are you alright?”

I recall the sand and their shirts flying out of their back pockets as they took off when the ambulance and police sirens approached.

Managing Type 1 diabetes at this time involved multiple daily injections of insulin and a hell of a lot of discipline. It was seven years since my diagnosis (that story is linked here).

The EMTs arrived. I felt confused, frightened, and lost. I’m sure they thought I was drunk.

PSA: Hypoglycemia is often mistaken for being intoxicated.

After consuming an unknown number of orange-flavored sugar tablets, my brain and cognitive function slowly returned.

I was so conscientious with managing my diabetes; I couldn’t explain to the EMTs what went wrong that night. Then one of the EMTs asked, “Have you been under a lot of stress lately?”

I thought to myself: *What does that have to do with anything?!* and quickly offered, “My mom just died.” It was indeed harrowing two months prior witnessing her transition after a two-year not-graceful battle with cancer.

As soon as I uttered the words, I felt the dark power and heaviness of them settle at my bottom perched on the stretcher in the back of the ambulance. Then I realized I could have killed someone tonight or caused an accident or easily have died!

My life changed that night—or at least my understanding of it. The experience made me realize that managing diabetes is far more than counting carbs and taking insulin.

The Overlooked Connection Between Stress and Diabetes

Here is where science meets lived experience.

Stress hormones—adrenaline and cortisol—directly affect blood sugar levels. They can cause glucose to spike or crash, sometimes without warning. This happens because the body’s stress response triggers energy release into the bloodstream to prepare for action, even when no physical danger exists.

Without a functioning pancreas to regulate insulin naturally, stress hormones make blood sugar control far more volatile.

When you live with diabetes, your body's “Fight Flight, or Freeze” response can become a reinforcing feedback loop that feels like a physiological trap.

We often equate weight management and heart disease with diabetes, yet stress is a prominent factor we dismiss as “modern life.” It doesn’t have to be this way.

Research shows that stressful events and circumstances can exert powerful effects on both diabetes onset and blood glucose management (Lloyd et al. 2005). Find the study here.

Stress Management Is Metabolic Medicine

All these years later, I navigate stressful situations as part of a high-performing science team and one living with diabetes.

What I've learned is that stress management is NOT a luxury — it is a metabolic necessity.

My ability to witness and respond to stressful circumstances is a superpower essential to living a vibrant life. It’s not about eliminating stress but developing awareness of how it moves through the body.

And it’s motivated me to grow, learn, and teach what I’ve learned to others.

Reflection and Invitation

Do you have a story or circumstance where you felt blindsided by stress and it changed your perspective?

What is your mechanism to quell anxiety, stress, or emotional upset?

I’m curious and would love to know. Drop a comment below.

Do you want to know what I do to re-center after a stressful situation?

That’s where my Luminous Life Blueprint starts, by bridging science, breath, and awareness so your nervous system can finally exhale.

The post When Stress Hits the System: A Wake-Up Call About Stress Management and Diabetes appeared first on Hōlsōl Wellness.

You know you want more energy, but what if the real energy drain isn’t work or worry, but the cost of disconnecting from your personal needs?

We live in a world that rewards doing over being and values our brain over heart. As educated, self-directed women juggling careers, caregiving, and creative lives, we know how to push through. But what if the fatigue we carry isn’t from doing too much, but from ignoring the subtle ways our energy slips away?

These are the hidden energy drains, patterns we rarely shine a light on. They’re not always loud or obvious. They often look like tiny compromises, skipped meals, cluttered spaces, or emotional tension we’ve learned to live with.

Let’s explore 12 common but often-overlooked energy drains with simple, practical ways to overcome them.

12 common energy drains and how to overcome them

1. Poor Sleep Hygiene

We've all heard it before: sleep is crucial for our well-being. Our body rebuilds cellular tissue and removes metabolic waste while we sleep. But it's not just about quantity; quality matters too.

Are you waking up refreshed or dragging yourself out of bed?

Simple changes like maintaining a regular sleep schedule, creating a calming bedtime routine, and keeping your bedroom cool and dark can make a world of difference.

Personal Tip: I started adding lavender (or sweet orange) essential oil to my diffuser in the bedroom 30 minutes before bedtime and turn the lights down in as many rooms as possible in the evening. The aroma of lavender signals it's time to prepare for sleep and the ritual enhances my sleep quality.

Quick Win: Create a sleep preparation ritual for yourself. Turn lights down in your home after sunset. It may take some getting used to (especially your family), but a simple act of self-care can improve your sleep quality.

2. Less than Healthy Diet Choices

What we eat directly affects our energy levels. High-sugar snacks may give a quick boost but they lead to an inevitable crash. Instead, focus on balanced meals with plenty of vegetables, lean proteins, whole grains. Use fresh fruit that’s in season as a dessert. The key is protein and avoiding starchy high carbohydrate foods without protein or a healthy fat to accompany it.

Personal Tip: Incorporating more plant-based meals into my diet has significantly increased my energy levels throughout the day; think big balanced salad as a meal. And putting ‘clothes' on my carbs has helped me avoid glucose spikes (see #10).

Quick Win: Prioritize protein over starches at breakfast for steady late morning for steady energy (and blood sugar). Try this chai pudding recipe for breakfast you can make the night before.

3. Dehydration

Dehydration is a sneaky culprit that can leave us feeling sluggish. Our bodies need water to function properly, so make sure you're drinking enough throughout the day.

Personal Tip: I carry a reusable water bottle with me when I’m on the go. I aim to drink at the top of every hour to take sips regularly. At the office, I drink a cup of hot water in between cups of coffee.

Quick Win: Hydrate first. Drink a full glass of warm water upon waking to replenish from sleep.

4. Sedentary Lifestyle

Sitting for long periods can drain your energy faster than you'd think. Regular movement boosts circulation and keeps your energy levels stable. Complete a 25-min focused block and spend 2-3 mins stretching.

Personal Tip: I do squats daily in my breaks at work. Movement refreshes my mind, and I don’t keep a water bottle at work so I must walk to the water fountain to refill my cup (#3 and #4 in one!)

Quick Win: Try a few shoulder rolls or neck stretches right now. Or stand up and do 10 squats. Instant shift.

5. Negative Self-Talk

Our thoughts have immense power over our mind and energy levels. Constantly criticizing yourself or doubting your abilities can be draining. Self-doubt is burdensome and heavy. Drop it.

Personal Tip: Notice what you say to yourself. If you wouldn’t say it to your child, flip it. Say the opposite and write the positive statement down. This is a version of Pratipakshat Bhavanum practice in yoga which means cultivate an opposite point of view. Here’s a video from my teacher that explains the concept.

Quick Win: Replace one ‘I can’t' with an ‘I’m learning to…' today.

6. Cluttered Environment

A cluttered space can lead to a cluttered mind. Keeping your environment tidy can help maintain mental clarity and boost your energy.

Personal Tip: I spend a few minutes each evening tidying up my workspace and living area because it’s soothing and makes mornings so much smoother! And I must empty my kitchen sink.

Quick Win: Create 3 mins to tidy your desk as best you can at the end of each workday. Or clear one surface at home.

7. Lack of Boundaries (Leaky Personal Boundaries)

Saying yes to everything spreads you thin and depletes your energy reserves quickly. Learning to set healthy boundaries is essential. This energy drain deserves its own post.

Personal Tip: I’ve learned to prioritize tasks that align with my values and goals, saying ‘No,’ when necessary, without guilt. The word is a complete sentence.

Quick Win: Say ‘No’ to one thing today that doesn’t align with your priorities. If you feel stretched too thin, do not take any more on.

8. Emotional Stress

Emotional stressors like unresolved conflicts or suppressed feelings can be incredibly draining.

Personal Tip: Movement and nature (e.g., taking a walk) dissolved emotional stress because it allows me to clear my head and put things in perspective. If that’s not accessible for you, journaling in the morning also helps clear my mind. Most often challenges are resolved on the page.

Quick Win: Take a 10 min walk before work or after dinner. Notice how you feel before and after. Alternatively, write down 3 things weighing on your heart and notice whether you feel lighter.

9. Technology Overload

Constant notifications, emails, and scrolling on social media fragment our attention and drain our energy. Scientific evidence can be found here.

Personal Tip: I keep my phone in airplane mode as late as possible each day and stow my phone while at work to make space for deep work without distractions. This was surprisingly difficult at first.

Quick Win: Turn off one non-essential notification for the rest of the day. Add another tomorrow.

10. Blood Glucose Imbalance

Fluctuating blood glucose levels can cause mood swings and fatigue. Have you ever heard of or experienced a “hangry” person? Eating balanced meals helps stabilize these levels. Enjoy your food.

Personal Tip: Front-loading fiber-rich foods (veggies) at each meal has helped maintain steady blood sugar levels throughout the day and avoid blood glucose levels after meals.

Quick Win: At your next balanced meal (#2), eat veggies first, protein second, and starches/carbohydrates last. Then take a short walk.

11. Lack of Purpose

Feeling disconnected from your purpose or goals can sap your motivation and energy.

Personal Tip: For me, staying close to the teachings of Yoga is essential. My yoga sadhana (devoted practice) is my anchor—it connects me to what truly matters and keeps me grounded when things feel uncertain or overwhelming.

Quick Win: Ask yourself, ‘Is there a way to shift one thing I’m already doing to connect to a community of like-minded people that can support me and my life goals?’ One moment of clarity can save hours of energy.

12. Ignoring Self-Care

Neglecting self-care routines can leave you feeling depleted. Self-care isn't selfish; it's necessary for replenishing your energy stores. It is taking responsibility for your well-being.

Personal Tip: Aromatherapy baths have become a cherished part of my weekly routine—it’s my time to unwind completely.

Quick Win: No time for a bath? Start with a drop of essential oil in your palm, rub your hands together, and inhale deeply. This tiny ritual can offer a big shift in seconds. (Need ideas? I recommend essential oils for mindfulness here.)

Conclusion

Identifying these hidden energy drains is the first step toward reclaiming your vitality. Remember, small changes add up over time. Start by addressing one or two areas that resonate most with you and observe how they impact your overall well-being.

A vibrant, healthy life is your birthright. Claim it. By nurturing our bodies through holistic health practices like yoga, aromatherapy, proper nutrition, hydration, setting boundaries, and managing stress effectively—we create space for abundant energy flow in our lives every single day!

Reclaim Your Energy and Thrive!

Are you ready to break free from the hidden energy drains holding you back? Imagine a life where your energy is abundant, your sleep is restful, and your confidence soars.

When you understand and take steps to overcome these subtle barriers, you can achieve a vibrant, balanced life. Join our community of like-minded women who are on this empowering journey toward holistic health and self-regulation.

Together, we explore practical strategies in yoga, aromatherapy, and blood glucose management that will help you live your fullest life. Don't miss out on exclusive tips, personal stories, and expert advice designed to uplift and inspire you every step of the way.

The post Identify and Overcome 12 Hidden Energy Drains appeared first on Hōlsōl Wellness.

Yoga therapy is a personalized approach that uses movement, breath, and lifestyle practices to support healing and improve function.

In many cases, we start by focusing focuses on the nervous system to help the body move from stress and reactivity toward stability and recovery.

Definitions of Yoga Therapy

An analogy my teacher Joseph LePage uses to define it is this: Yoga teachers cook with a recipe while yoga therapists cook from scratch and substitute ingredients as needed.

Yoga therapy is based on the collaborative relationship between a trained yoga therapist and a client or small group of clients with a similar wellness objective.

As yoga therapy grows in recognition both in public awareness and the medical profession, definitions are helpful. 

My top definition comes from Yoga Therapy as a Whole-Person Approach to Health (2020) by Lee Majewski and my teacher Dr. Ananda Balayogi Bhavanani:

“Yoga therapy is about recognizing where the person is, helping them understand where they are, why they are there, and what they can do to get where they want to be.” 

Another comes from Larry Payne, Ph.D., C-IAYT who shared: “Yoga therapy adapts the practice of Yoga to the needs of people with specific or persistent health problems not usually addressed in a group class.”

The ultimate aim of yoga is freedom – from pain, suffering, and attachment to limiting beliefs.

How Yoga Therapy Supports Nervous System Regulation

Yoga therapy works by helping the nervous system shift out of patterns of stress and reactivity and into regulation and recovery.

Through carefully selected practices, that include breath awareness and training, movement, rest, and mindfulness, the body learns how to respond to demands without becoming overwhelmed.

We work together to expand your energetic, emotional, and physical capacity to meet stressful situations and help your system function with more ease and grace.

Work with Me

It is a joy to bring bring my lived experience and study of yoga to my clients. Currently, there are a few ways to work with me for somatic alchemy and yoga therapy.

One-on-One Somatic Alchemy (Yoga Therapy) Sessions

HōlSōl offers yoga therapy sessions for individuals and groups. We begin with a therapeutic assessment and clarify your top wellness goals. We then work together to explore personalized practices to support physical, emotional, and mental dimensions of your care. Sessions offered via Zoom.

Contact us with questions.

Book your sessions here

Virtual Group Sessions

Yoga for Resilience

Small group 75-min therapeutic yoga experience to move your body, breathe with intention, and explore tools for self-regulating your nervous system on and off the mat. Taught via Zoom. Not currently offered. If interested, contact us.

Coming soon!

The post What Is Yoga Therapy? appeared first on Hōlsōl Wellness.

When Anxiety Took Over My Body…

The pitter-patter in my upper chest echoed my racing heart, a panicked response to a rapid blood glucose spike. It felt like someone had clenched the skin over my breastbone and is twisting hard, trying to bring me to my knees.

What is happening?, I thought.

It’s a panic attack—one of only three I’ve had in the last 2 decades and 37 years living with Type 1 diabetes.

The first time it happened, I called my neighbor Carlos. He told me to slow my breath. “Breathe deeper.“

He held his open palms just above my chest as I followed his instruction—what I now know to be Reiki.

A battery of tests confirmed it wasn’t my heart. It was my nervous system. And what helped me come back to myself was conscious breathing for anxiety.

That moment taught me something I’ll never forget: when anxiety hijacks your body, conscious breathing can ease anxiety fast and effectively.

4 Conscious Breathing Techniques to Calm Anxiety

These aren’t prescriptions. They are invitations.

All four of these mindful breathing techniques are rooted in the ancient Rishiculture Ashtanga Gitananda yoga tradition or Parampari [1].

Pranayama, the art and science of conscious breathing is one of the eight limbs of Ashtanga yoga, has been refined over thousands of years, and is deeply relevant in our modern, overstimulated lives. [2, 5]

Pranayama is the act of elevating your awareness of Prana, the energy that animates life. This limb of Ashtanga yoga is one of foundational importance in the Gitananda yoga tradition.

The first two techniques I share below form the “building blocks” of healthy, conscious breathing. 

A devoted student and practitioner of yoga can enjoy months of nourishing health benefits from these techniques before going on to techniques 3 and 4.

Four are included here to guide your learning while honoring the culture and tradition that are the true source [1].

1. Adham Pranayama (Diaphragmatic Breathing)

Use when: You're in a moment of panic, rapid heartbeat, or feel physically ungrounded.

Place your hands on the lowest part of your ribcage. Inhale slowly through your nose for 4 counts, allowing the ribs to expand.

Exhale through your nose for 6 counts, sensing your ribs move back to their starting point.

Try 3, 6, or 9 rounds to shift out of fight-or-flight. [2, 3]

Imagine you’re flaring your low ribs—not puffing air into your upper chest.

2. Vibhaga Pranayama (Sectional Breathing)

Use when: You feel fragmented, disconnected from your body, or emotionally “scattered.”

Break the inhale into 3 parts:

1. Lower ribs (diaphragm)
2. Mid-ribs (broadest part of your chest)
3. Upper chest (beneath your clavicle or collarbone)

Then exhale smoothly from bottom to top (NOT top to bottom as commonly taught).

Repeat slowly for 6 or 9 rounds.

You’re training the mind to focus on how your breath is moving. You are building your mental muscles for self-awareness.

This is your practice when the overwhelm is more emotional than physical—when you’re holding your breath metaphorically, not just literally.

3. Chandra Nadi (Left Nostril Breathing)

Use when: You feel overstimulated, can’t fall asleep, or before meals.*

Gently close your right nostril with fingers on your right hand and breathe slowly in and out through the left nostril only.

Try this for 2–3 minutes while lying down or seated comfortably.

*Important: Clear your nostrils before this practice. If your left nostril is blocked, try Adham Pranayama (#1). We never want to strain or cause distress when practicing Pranayama.

In yogic traditions, the left nostril connects to Ida nadi, associated with the lunar (cooling, calming) channel of the nervous system. [1]

Think of this as the breath equivalent of dimming the lights at night. Your body receives the message: It’s safe to soften now.

4. Bhramari Pranayama (Humming Bee Breath)

Use when: You’re holding inner tension or need to soothe your nervous system through sound and vibration.

Inhale deeply through the nose for a count of 4 or 6.
Exhale slowly while making a gentle humming sound, like a bee, extending the length of the exhale.

Don’t feel self-conscious about what others think of you. They might just join in and self-soothe by your example!

Repeat 5 more times for a total of 6 rounds.

This breath vibrates the vagus nerve, which plays a key role in regulating anxiety responses and enhancing HRV. [1, 3]

The sound becomes your anchor. The body hums. The mind stills.

When to Use Each Technique (Quick Reference Guide)

Consider these pranayama practices as tools in your self-regulation toolkit.

They are simple. Just start where you are. Move and breathe with intention.

It is recommended to work with a Pranayama teacher who has embodied the practices and pays reverence to the source of the teachings for clear instruction that is suited to your needs [3]. 

What Makes Conscious Breathing Different From Simple “Deep Breathing”

You’ve probably heard someone say:
“Just take a deep breath.”

But here’s the thing—deep or even active breathing alone isn’t always helpful.

In fact, when done unconsciously, it can sometimes make anxiety worse (hello, chest-breathing and hyperventilation) [3]

Conscious breathing, on the other hand:

• Has intention (you’re aware of how you breathe)
• Has direction (using the breath as a healing tool)
• Respects rhythm (no forcing—just allowing)
• Is rooted in wisdom (drawing from ancient yogic wisdom of Pranayama, not trendy fitness “hacks”)

Think of it like the difference between splashing water on your face and stepping into a warm bath.

One is a reflex.
The other is a conscious ritual.

And rituals, done mindfully, facilitate healing.

A Ritual, Not a Rescue

Learning to breathe better is not a quick fix – although you do often feel better instantly.

Consider it an invitation to shift from your mind back into your body – for a  moment of quiet presence.

You don’t have to do all of them. In fact, I say DON’T. 

Begin with techniques 1 and 2 (Adham and Vibhaga Pranayama) as the building blocks. Do your chosen practice daily. Notice how consciously choosing to care for yourself feels.

Begin to move toward your place of grounded presence and inner peace.

Journal Prompt: Listening to the Language of Your Breath

Anxiety often feels like having the same exhausting conversation with yourself on repeat—until it becomes the loudest voice in the room.

Breath can be a quieter voice. A wiser one.

Let’s listen.

Take 5–10 minutes after trying one of the techniques above. Sit somewhere comfortable, keep your journal nearby, and reflect on any of the following:

• Which breath practice did you choose today, and why?
• What did you notice about your breath before the practice began?
• What changed in your breath by the end—if anything?
• Were you able to feel breath moving? Where was it easiest to connect

Don’t edit yourself. Let your pen move across the page or your fingertips fly across the keys.

You might return to these questions after each practice to track subtle shifts over time. Consider how things might shift if you brought awareness to your breathing a few times a day.

“The body holds stories that words have yet to find. The breath helps translate.”

If you’d like to share your insights with our community or simply hold yourself accountable, tag @HolSolWellness on Instagram.

Common Questions About Conscious Breathing for Anxiety

Ready to Breathe With Support?

If these practices spoke to you, I’d love to invite you to

➔ The 7 Day Energy Reset

Discover a quick and simple approach to reduce stress and reclaim your energy using your breath, guided by a Ph.D. yoga therapist and Pranayama teacher.

Learn at your pace on your schedule in this on-demand online course.

You’re not alone in this.
Your breath can be a great ally.

Let’s meet it together.

References

[1] Gitananda Giri, Dr. Swamaji. 2008. PRANAYAMA: The Fourth Limb of Ashtanga Yoga. 1st ed. Pondicherry, India: SATYA Press. 197 pp.  

[2] Hagen, I., & Balayogi Bhavanani, A. (2025). How to Facilitate Self-Reflection, Personal Development, and Coping with Stress: Yoga and Yogic Breathing for Increasing Health, Healing and Wellbeing. IntechOpen. doi: 10.5772/intechopen.1010406

[3] Saoji, A. A., et al. (2019). Effects of yogic breath regulation: A narrative review. Journal of Ayurveda and Integrative Medicine, 10(1), 50–58. https://doi.org/10.1016/j.jaim.2018.08.003

[4] Magnon, Valentin, Frédéric Dutheil, and Guillaume T. Vallet. 2021. “Benefits from One Session of Deep and Slow Breathing on Vagal Tone and Anxiety in Young and Older Adults.” Scientific Reports 11 (1): 19267. https://doi.org/10.1038/s41598-021-98736-9.

[5] Perciavalle, V., et al. (2017). The role of deep breathing on stress. Neurological Sciences, 38(3), 451–458. https://doi.org/10.1007/s10072-016-2790-8

The post Conscious Breathing for Anxiety – 4 Natural Techniques That Work appeared first on Hōlsōl Wellness.

I thought I needed an IV drip for insulin and a hospital bed. What I actually needed was to stop, lie down, and breathe.

My blood sugar was dangerously high, my body exhausted (insulin delivered wasn't working), and my thoughts a live wire of worry about what might happen next.

I was held—not by hands, but by presence—and gently guided back to my breath and (unknowingly) to self-regulation. That moment didn’t just interrupt the stress cycle. It showed me a new way to live, teach, and care for others.

That experience was not about breathwork. It introduced me to the power of Pranayama—the intentional awareness of Prana, the force that animates life, using my breath with intention.

My study since that day has offered not just breathing better, but relating differently to my breath. With attention. With reverence. With a power I hold inside.

In my stillness that fateful day at the ashram outside Austin, TX, something shifted in me—not just my blood sugar, but my relationship to control, to urgency, to my own body. With my teacher's guidance and presence, I broke the stress cycle with conscious breathing.

The 4 Best Breathing Practices for Stress Relief

1. Diaphragmatic Breathing (Adham Pranayama, a.k.a. Belly Breathing)

• How: Place your hands on your low ribs. As you inhale deeply, notice how your lower ribs expand. Observe the change as you exhale.
• When: Use this anytime you feel “heady” and tense or you notice your breath is short or shallow.
• Why: This breath engages and relaxes a hyper-tense diaphragm, lowers blood pressure, and improves oxygen exchange. Your awareness of diaphragmatic breathing or Adham Pranayama helps soothe the mind and bring you into your body.

2. Box Breathing (Sukha Purvaka Pranayama, 4-4-4-4)

• How: Focus your attention on the movement of your ribs and chest as your breath moves in and out. Then, inhale for 4 counts, hold in for 4, exhale for 4, and hold out for 4. If you feel any tension, decrease your count, but try to keep the rhythm.
• When: Perfect during work stress or before a big meeting.
• Why: Adds structure and steadiness to chaotic moments.
• Note: Holding the breath can be stressful; if this is the case, try coherent breathing instead. We never want to create stress with our breathing practices.

3. Alternate Nostril Breathing (Nadi Shodhana)

• How: Close one nostril, inhale through the other. Switch sides. Repeat.
• When: Ideal in the morning or when seeking emotional balance. Left-nostril breathing is great for supporting parasympathetic nervous system response and is great to prepare for restful sleep.
• Why: Balances energy, harmonizes left and right brain activity.

4. Coherent Breathing (Sukha Pranayama)

• How: Inhale for 5-6 seconds, exhale for 5-6 seconds (around 5-6 breaths per minute). Sukha Pranayama is done with the rhythm of equal count in and out.
• When: Use daily or before meditation.
• Why: Regulates heart rate, calms the mind, and enhances nervous system resilience. Sukha rhythm is soothing and easy to harmonize.

When to Use Each Technique

Conscious Breathing vs. “Just Taking a Deep Breath”

“Just breathe” is good advice, but conscious breathing is a deeper practice. It involves:

• Awareness and intention
• Diaphragmatic movement
• Rhythmic, controlled pacing
• Integration with holistic or other alternative wellness practices

It's not about how deep you breathe—it's about how present you are while breathing. Think of it like soaking in a warm bath vs. splashing water on your face.

Conscious breathing is a relationship, not a reflex.

Mini Practice Scripts (Try Them Now)

• Adham Pranayama (Diaphragmatic  Breathing): Inhale 4… feel belly rise. Exhale 6… let it soften. Repeat 5x.
• Sukha Purvaka Pranayama (Box Breathing): Inhale 4… hold 4… exhale 4… hold 4. Trace a square in your mind.
• Nadi Shodhana Pranayama (Alternate Nostril): Inhale left, exhale right… inhale right, exhale left. 2 minutes.
• Sukha Pranayama (Coherent Breathing): Inhale 5… exhale 5… like slow ocean waves.

Science Corner: What Breathing Does to Your Body

Research confirms conscious breathing can:

• Activate the vagus nerve to lower heart rate
• Improve HRV (heart rate variability) which boosts emotional regulation
• Balance oxygen and CO₂, reducing tension from overbreathing
• Decrease amygdala reactivity, lowering emotional triggers
• Improve focus by shifting brainwave states into alpha/theta patterns

Studies from Harvard Medical School, Stanford, and the NIH [1] [2] [3] consistently link slow-paced breathing to measurable improvements in mental well-being, focus, and even immune response. In addition to these benefits to your physical well-being, Pranayama (conscious breathing) also offers benefits to your emotional well-being and mental state at the same time, without additional or extra effort.

Pranayama vs. Breathwork

These terms are often used interchangeably—but they are not the same.

Pranayama, rooted in the yoga tradition and the fourth limb of Ashtanga Yoga, is intentional, structured, and mentally engaging. It refines attention, steadies the nervous system, and invites clarity through disciplined practice.

My teacher, Yogacharya Dr. Ananda Balayogi Bhavanani defines Pranayama as the practice of enhancing your awareness of Prana—it's about cultivating inner stillness. [4]

Modern breathwork often emphasizes emotional release through continuous, effortful breathing. While it can offer short-term relief—especially in trauma-informed group settings—it typically activates the sympathetic nervous system and bypasses the deeper mental training central to Pranayama.

Both have their place, but they’re not interchangeable.
Pranayama calls on your full presence. And with that, it offers something deeper.

Use Pranayama when:

• You're looking for inner peace
• You want a morning ritual or meditative focus
• You seek more discipline or clarity
• You feel stressed or untethered

Use breathwork when:

• You need an emotional release
• You feel numb or overwhelmed
• You're working with trauma (in a supported space)

How to Build a Daily Breathing Routine

1. Start Small — 3 minutes in the morning is enough to create change.
2. Choose a Focus — Use Diaphragmatic Breathing for calm, Coherent Breathing for clarity.
3. Pair with Rituals — Stack it with tea, journaling, or stretching.
4. Track Your Mood — Notice how you feel after each session.
5. Stick with One for a Week — Give your nervous system a chance to adjust.

Journal Prompt: What Is My Breath Trying to Tell Me?

After your next breathing session, reflect on these:

• What changed in my breath, in my body from before to after?
• What did that sensation feel like—tension, warmth, tightness, or something else?
• Where am I holding control or tension in my body? In my thoughts?
• How would it feel like to pause and notice my breath again today?

These can also double as journaling prompts to deepen integration after practice.

Let your breath guide your pen.

Common Questions About Breathing Practices

Ready to Go Deeper With Your Breath?

Reading this is one thing.
Actually using your breath when it matters is something else entirely.

Because the real shift does not happen when you understand these practices.

It happens the moment you remember to use them
when your chest tightens
when your thoughts speed up
when you feel yourself about to react.

That’s the gap most people live in.

Knowing what to do, but not doing it when it counts.

The 7-Day Energy Reset is designed to close that gap.

Short, guided practices you can actually use in real moments so your breath becomes something you rely on,
not something you forget.

➔ Get Access to The 7 Day Energy Reset

References

[1] Harvard Health Publishing. Breath control helps quell errant stress response. Harvard Medical School. 

[2] National Center for Complementary and Integrative Health. Relaxation Techniques for Health. National Institute of Health. 

[3] Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience. https://www.frontiersin.org/articles/10.3389/fnhum.2014.00217/full

[4] Bhavanani, A.B. (2023). Pranayama as Therapy. Medium. Published Aug 9, 2023. Accessed Apr 25, 2025. 

The post Best Breathing Practices for Stress Relief: Techniques to Calm Your Mind and Body appeared first on Hōlsōl Wellness.

Breathe Deeply and Feel the Shift

Have you ever taken a deep breath and instantly felt your whole body be alert and relaxed?

That’s what eucalyptus essential oil does for me—and I imagine it can do the same for you. Today, I want to share a story about Eucalyptus essential oil that begins with the ecology of the trees from which the oil comes, so you can better appreciate the soothing power of Eucalyptus aroma for yourself.

The Plant: Eucalyptus and Its Ecology

Eucalyptus trees, native to Australia, are among resilient—they thrive in harsh conditions, recover quickly from fires, and help restore ecosystems. Their fragrant leaves aren’t just beautiful; they’re part of the tree’s defense system, filled with powerful compounds that purify, protect, and heal.

Four Ways to Use Eucalyptus Essential Oil for the Body

Searching for how to use eucalyptus essential oil for the body? You’re not alone! This fresh, clarifying oil is beloved for its ability to open the breath, soothe the mind, and relieve physical tension. Here are some of my favorite ways to use eucalyptus essential oil in daily body care and seasonal support:

1. Steam Shower Mist for Seasonal Allergy Relief

When allergy season hits, I reach for eucalyptus oil. I’ve shared a favorite DIY steam shower mist (linked below). Just spray it on your shower walls or while the water heats up, step inside, and inhale deeply. It’s like a forest hug for your sinuses.

2. Eucalyptus Oil Massage

Mix 3 drops of eucalyptus essential oil with 1-2 Tablespoons of fractionated coconut or jojoba oil and massage into sore shoulders, neck, and legs. It’s wonderfully cooling and relaxing after a long day.

3. Chest Rub for Clear Breathing

Feeling stuffy? Blend eucalyptus essential oil (begin with 1 drop, add more if needed) with a simple, unscented lotion and apply to your chest for sinus relief and respiratory support.

4. Eucalyptus Bath Soak

Add 3–5 drops of eucalyptus essential oil to a tablespoon of carrier oil and mix well. Add the oil mixture to Epsom salts and dissolve into a warm bath. This simple ritual soothes muscles and supports deep, easy breathing.

Benefits of Eucalyptus Essential Oil

Let’s pause and appreciate the wide-ranging benefits of eucalyptus (Eucalyptus radiata) essential oil. It’s more than just a clarifying aroma—it’s a powerful natural ally for the body and mind:

• Promotes clear breathing and opens the airways
• Eases muscle and joint tension
• Supports focus and mental clarity
• Helps reduce stress and feelings of overwhelm
• Provides a clean, refreshing aroma that purifies the air

Emotional Properties of Eucalyptus Essential Oil

Eucalyptus offers a piercing and clarifying aroma that cuts through emotional and mental cloudiness as well as physical sluggishness or congestion.

Eucalyptus supports the breath and fosters a sense of spaciousness. Its fresh scent can help clear lingering tension after disagreements and create an atmosphere of emotional resilience moving forward (Gifts of the Essential Oils by Barralet and Boscarello Ovens, 2nd ed., 2021)

One way I love to use eucalyptus is by diffusing this blend to calm, clear, and lift the energy in the room or space. Give it a try!

No Limits diffuser blend

• 2 Eucalyptus
• 2 Frankincense
• 2-3 Bergamot

Why I Use doTERRA Eucalyptus Essential Oil

When you apply essential oils to your body, sourcing matters. I trust doTERRA’s eucalyptus essential oil because of their transparent and sustainable practices. doTERRA partners with farmers in Australia and South Africa through Co-Impact Sourcing®, ensuring ethical treatment of workers and responsible harvesting methods. Every batch is tested for purity and potency—no fillers, no synthetics, just nature’s pure essence.

My Invitation to You

If you’ve been feeling the weight of seasonal allergies or holding stress in your neck and shoulders, eucalyptus essential oil can offer gentle support. Start with small moments: a few deep breaths in the shower, a soothing massage before bed, or a simple bath soak.

And don’t forget to try this DIY seasonal allergy steam shower mist from a trusted colleague @scienceofessentials— it’s a simple ritual that brings instant relief. Watch the reel here.

If you’d like more ways to use essential oils in your daily life, or guidance on creating nurturing routines, join my email newsletter below (preferred) or leave a comment. I’d love to help you craft simple, meaningful self-care rituals.

Resources

• Information on where and how Eucalyptus essential oil is sourced, read here.
• If you want to learn about benefits of Geranium essential oil for your skin and your emotions, read here.

The post Eucalyptus Essential Oil: Nature’s Clean, Clarifying Ally appeared first on Hōlsōl Wellness.

That’s Tech Neck, and if you’re dealing with it regularly, you’re not alone. Hours at a desk, long commutes, endless scrolling—it all adds up, creating stiffness, headaches, and discomfort that follow you from work to bed.

The good news? You don’t have to push through or “just deal with it.” With the right tools—like targeted movement, breathwork, and aromatherapy—you can ease tension and support your body’s natural ability to release stress.

Today, I’m sharing one of my favorite DIY essential oil blends for neck and shoulder relief—a simple yet powerful roller blend that helps soothe tight muscles, calm the nervous system, and promote relaxation.

Neck Relief Aromatherapy Roller Blend

This blend is designed for topical application, making it easy to roll onto tight muscles, stiff necks, and tense shoulders whenever you need relief. It combines three essential oils that work together to support muscle relaxation, circulation, and a sense of ease—whether you’re at your desk or winding down for bed.

Three Essential Oils for Neck Tension Relief & Their Benefits

Copaiba (Copaifera species) – The Nervous System Soother

• Distilled from the resin of the Copaiba tree, this oil is known for its calming and anti-inflammatory properties.
• Helps relax tight muscles, ease tension, and support the nervous system—perfect for unwinding after a long day.
• Contains β-caryophyllene, a compound that interacts with the body’s natural endocannabinoid system to reduce discomfort and promote relaxation.
  More about Copaiba

Lavender (Lavandula angustifolia) – The Muscle & Mind Calmer

• Steam-distilled from the flowers of the lavender plant, this oil is a natural anti-histamine and helps ease muscle tension and stress.
• Supports deep relaxation and can help with headache relief and sleep quality—making it perfect for evening wind-down rituals.
• The gentle floral aroma is soothing to both body and mind, helping to melt away the day’s stress.
  More about Lavender

Peppermint (Mentha piperita) – The Cooling Tension Reliever

• Steam-distilled from the leaves, peppermint is a vasodilator, meaning it helps increase circulation and relieve muscle tension.
• The cooling effect provides instant relief for tight necks, headaches, and postural strain.
• Perfect for refreshing tired muscles and bringing a sense of alertness and clarity—great for mid-day tension relief.
  More about Peppermint

DIY Recipe: Neck Relief Roller Blend

What You’ll Need:
10mL glass roller bottle
Copaiba essential oil – 14 drops
Lavender essential oil – 8 drops
Peppermint essential oil – 6 drops
Carrier oil (almond oil or fractionated coconut oil, about 4g to fill the bottle)

How to Make It:
Step 1: Add the Copaiba, Lavender, and Peppermint essential oils to the roller bottle.
Step 2: Swirl the synergy together in the bottle, allowing the oils to blend together and meld aromas fully before adding the carrier oil.
Step 3: Fill the rest of the bottle with carrier oil, leaving a little space at the top.
Step 4: Secure the roller top, shake gently, and you’re ready to roll on to the skin!

How to Use Your Neck Relief Blend

For Neck & Shoulder Tension Relief:

• Roll onto the back of your neck, shoulders, and upper back whenever you feel tightness.
• Massage gently into the skin and breathe deeply to enhance relaxation.
• The simple act of taking the time to apply the blend or synergy, laying hands on the affected area, and taking a single deep breath can be enough to reset your nervous system response.

For Headache & Jaw Tension Relief:

• Apply to temples, jawline, and behind your ears for cooling relief. Never apply oils to the the eyes, nose, or ears directly.
• NOTE: IF you do get an essential oil close enough to irritate the eye, flush with an oil – olive oil works – before using water to rinse the eye. Please seek medical attention if burning continues. In most cases, diluting the affected area is sufficient.
• Inhale deeply to support mental clarity and stress relief.

For Sleep & Wind-Down Rituals:

• Roll onto the back of your neck and wrists before bed to release tension and promote deep relaxation.
• Pair with a gentle stretch or breath practice to unwind fully.

Want More Ways to Release Tech Neck?

Essential oils are just one piece of the puzzle when it comes to undoing tension and feeling better in your body.

If you’re looking for a deeper way to release neck stiffness, improve posture, and move through your day with ease, join me for the live Neck Relief Workshop on March 15!

You’ll learn simple, science-backed techniques to:
Unclench your neck, shoulders, and jaw in just minutes a day
Alleviate discomfort from Tech Neck and help improve your posture (and your energy)
Feel lighter, looser, and more at ease—anytime, anywhere

Save your spot now & get instant access to a bonus video for immediate relief!
[Insert Workshop Link]

Closing Thoughts

Your neck and shoulders don’t have to stay stuck in tension mode. A little intentional movement, mindful breathing, and the right essential oils can make a huge difference in how you feel—day and night.

Try this Neck Relief Roller Blend, and let me know how it feels for you! Drop a comment below or join the HolSol Inner Circle (email list) for tips just like this to your Inbox!

The post Soothe Tech Neck Naturally: Neck Relief Aromatherapy Blend appeared first on Hōlsōl Wellness.

I’ve needed to actively mend my tender heart to witness an unsettling and growing blatant disregard for human health, rights, and dignity on the airwaves and in the sound bites.

Taking steps to mend your tender heart can be the highest form of holistic health and self-care.

Here are seven ways to mend your tender heart so that it does not break.

Reconnect to Joy

Ask yourself (and maybe journal on these questions):

When am I most happy?

Where do I most often experience joy?

Who am I with?

Answers may come easily and if they do not, don’t struggle. Take your time. (I had to sit with these questions.)

My hope is that remembering is a delightful process. Your responses here will inform and guide the next four steps.

My list became:

BEAUTY – creating it
NATURE – being in/with it
LOVE – making or expressing it

Nature – Connect with it

We’ve disconnected from the natural world and dwell in a reality of screens.

Technology is amazing and we need to consciously reconnect with the natural world around us to ground our energy and balance ionic exchange at the cellular level.

Spend time in your/a garden or with trees. Smell the flowers, touch the flowers or the bark. Sit on the grass or gravel and take it in for a time.

This could be as simple as sitting on your porch or at a window while enjoying your cup of tea or coffee.

Or it could be a hike. The point is to spend time among plants.

For me, I’ve been taking walks in my neighborhood (even in the growing dark hours) and my joy is passing my neighbor’s heirloom rose bushes at the sidewalk edge.

Smelling the aroma of those late blooms lifts me out of any worrisome state. It’s bliss at the moment.

Love – Make or Express it

Create space in your calendar for quality time with loved ones. It need not be dinner out or a date night (although I am a big fan of those); it could be a check-in to share your day or a dream you have.

Bonus points if this involves candlelight.and definitely screen-free, unless of course, that is how you are connecting with your loved one.

This screen-free face-to-face time could be with a romantic partner, your child, pet, or dear friend. Take time to LISTEN as well as express yourself.

Beauty – Create it

I’ve picked up watercolors again! And I’m elated to see the pigment and water exchange and dance on the paper.

For you, it could be:

• Drawing in your journal with colored pencils or
• doodling with a colored pen or
• arranging a bouquet of plant cuttings or flowers
• Styling your hair in a new and different way.
• It could even be clearing one surface of clutter in your home.

Think small and simple.

Nourish Self

Preparing your first meal in advance is a gorgeous way to save time in busy mornings and through action, say “I love you.”

The way to do this is to make your first meal protein-rich and low-carb.

Starting with a savory (not sweet) breakfast will become your secret weapon to avoid slumps in energy due to blood glucose crash throughout the day. As one living with T1D for 37 years, trust me on this one. 

Here’s the breakfast I made (for today and tomorrow) before sitting down to write this:

Blueberry Chia Pudding

(2 servings)

Ingredients:

• 1 cup blueberries
• 1 cup whole milk (or alternative if you choose)
• ¾ c. water
• 3 Tbsp chia seeds (split between two mason jars)
• 2 pint size mason jars

Blend first three ingredients. Pour mixture into two mason jars.

Add 1.5 Tbsp chia seeds to each jar, mixing thoroughly.

Place in fridge or let sit 30 minutes before eating.

I like to add walnuts or pumpkin seeds and a dollop of greek yogurt to add protein and fiber. Enjoy!

Pray

Prayer is the ultimate surrender to your Higher Power. For me, that is God.

Doing your best in any and every situation, whether it be simple or the most challenging, IS all we can do.

Once you've given your best effort, give it up and give it over to your Higher Power.

For me, this is greeting each new day with a prayer of thanks, for having another day to do and be my best.

Pray can be chanting, it can be preparing a meal for loved ones. You define how it looks.

A deeply nourishing prayer I enjoy is chanting the sacred sound of AUM to this gorgeous audio recorded by the teacher, Yogacharya Dr. Ananada Balayogi Bhavanani that you can enjoy right here (Youtube) or here (Spotify). Enjoy.

Use essential oils

Another way to connect with Nature is to use plant essences, such as hydrosols and essential oils. Aroma is our oldest sense and the sense of smell offers the shortest and fastest pathway to the mood-regulating receptors in the brain.

Smelling your favorite aroma can lift your mood or fortify your tender heart.

Essential oils I love and use when my heart feels heavy are either “light and lifting” aromas of flowers or “nurturing and grounding” aromas from tree resins. 

Here are my favorites. Click the link to learn about each:

• Neroli (Citrus aurantium)
• Ylang ylang complete (Cananga odorata)
• Myrrh (Commiphora myrrha)
• Sandalwood, Hawaiian (Santalum paniculatum)

Conclusion

It only takes a single expression of love for yourself to boost your spirits, release the feel-good hormone oxytocin, and help mend your tender heart.

Make this work for you and your schedule: cuddle your dog/cat/gerbil, hug a loved one (or yourself!), be intentional with your time and attention.

Let me know what you did for yourself today and how it made you feel.

Comment below or hop on my email list and share there. I’m rooting for you.

The post 7 Ways to Mend a Tender Heart appeared first on Hōlsōl Wellness.

Embarking on an unplanned journey can often lead to unexpected revelations.

I wasn't planning to complete a 2-year program in Pranayama of the Rishiculture Ashtanga Gitananda tradition when I signed up in March 2022.

I was even late to the program, missing the first month before I finally decided to join. That indecision is a great indication of how I’ve changed. It wouldn’t happen today.

The fact that it was a Sadhana program (structured, regular practice) where you paid month-to-month reduced any friction I may have had.

The teachers were already my spiritual guides and the Parampara has been a boon to my yoga spiritual practice since 2020.

(Unexpected) Benefits of Pranayama

Pranayama is widely translated as “breath control.” In fact, that interpretation of the spiritual teachings reflects our compulsion to control things.

Pranayama is far more nuanced and expansive than even “breathing practices.”

My teacher Yogacharya Dr. Ananda Balayogi Bhavanani defines Pranayama as “the art of expanding our awareness or Prana.”

This understanding has been a guiding light and compels me to proclaim Pranayama is far more expansive than just breathing practices.

Over the past two years, I've observed profound changes in myself through my Pranayama Sadhana.

There were no preconceived notions of what I would obtain along this journey; there were unexpected benefits that unfolded naturally over time, with practice and self-observation or svadyaya.

After teaching a Pranayama workshop, a student asked me,

“What specifically has changed in you over the last two years since beginning this practice?

Here are the six outstanding benefits of my Pranayama Sadhana:

1. Deeper Relationships

I've developed more soulful connections with myself and others, especially those closest to me and with my Gitananda Yoga family. I've become less emotionally volatile, which has significantly improved my relationships.

2. Clearer Perspective

My view on life, particularly work, has expanded. It is easier to see what things matter and what do not. Through discernment (or viveka) many circumstances that might have ruffled my feathers either do not or if they do, they appear as a warm gust of air instead of a tornado that decimates my peace.

3. Improved Decision Making

Making decisions, like choosing to give up alcohol, has become easier. I do not spend nearly as much time deliberating over whether or not to do something. I just do it (or do not).

4. Self-Regulation

I've cultivated instant access to my deep, powerful inner resource that helps me self-regulate my thoughts, emotions, and nervous system. The capacity to self-regulate with greater mental clarity and compassionate discernment is beyond any price.

5. Self-Care

I've become a champion of self-care, taking the best care of my whole self than ever before.

6. Physical Well-Being

My physical health, particularly my heart health, has improved. Conscious deep-breathing practices and how I carry myself have been instrumental in my quick recovery from heart surgery.

Conclusion: The Power of Breathing

At this time, the most significant gift from my study and practice of Pranayama has been my ability to recognize when there is a strained seam in the multi-dimensional fabric of my being and turn attention to mend it.

My sequence of awareness – discernment – action allows me to move toward my grounded state of harmony and being when I stray from it.

Breathing has become a spiritual practice.

The post Pranayama – Unexpected Benefits of Breathing as a Spiritual Practice appeared first on Hōlsōl Wellness.

Read on to explore the myriad benefits of Geranium essential oil and how it can elevate your skincare, help balance your emotions, and align your inner spirit, empowering you to continue living and leading in your life with both passion and precision.

Are you looking for natural and effective solutions to turn off the creative ideas that are always in your mind to find a restorative inner sense of calm, and an easy way to nurture yourself? 

Geranium (Pelargonium graveolens) essential oil is a woodsy, softly floral aroma that soothes anxious feelings, supports healthy hormone levels, skin, and digestive health.

Geranium feels like a warm hug and smells like soft, warm, textured, fertile dark soil. It conjures an image for me of having my feet firmly rooted in the nutrient-rich soil while my heart and head reach skyward…like this. 

And I think of Casey Kasem’s adage: “Keep your feet on the ground and keep reaching for the stars.”

Explore the Emotional Benefits of Geranium Essential Oil

Geranium essential oil, known for its soothing and rejuvenating properties offers many benefits. It's not only helpful for soothing your nervous system with its woodsy, softly floral aroma; it also supports healthy hormone levels, skin health, and aids digestive wellness.  Let's cover uses for emotional well-being, healthy skin, and nurturing your inner health.

From an emotional perspective, Geranium is the oil of love and trust.¹ It is said to support those working to heal emotional wounds by mending the heart and fostering trust.

Geranium is said to bring blessings of friendship and good relationships. From an energetic healing perspective, Geranium is recommended for rebalancing emotions amidst hormonal havoc. It offers great hormonal support for women.²

In our fast-paced, modern world where demands seem to exceed possibilities, multidimensional holistic solutions that serve you on multiple levels is essential. 

Geranium essential oil is celebrated as the oil of love and trust, offering a harmonious blend of emotional support and spiritual uplift.

When used as part of your daily ritual—be it in your skincare routine or during a quiet moment of reflection—it helps bridge the gap between inner calm and outer radiance, empowering you to navigate your day with both strength and serenity.

Spiritual Benefits of Geranium Essential Oil

Experience the rejuvenating power of geranium essential oil beyond its physical and emotional benefits. For the deep thinker seeking to elevate their daily practice, geranium provides a subtle yet profound boost in spiritual clarity, geranium offers spiritual benefits as well.

Used during moments of meditation or quiet reflection, its uplifting aroma can help quiet the mind, foster emotional resilience, and inspire a deeper sense of purpose—all essential for those striving to optimize their personal, professional, and spiritual well-being. 

Geranium Essential Oil for Facial Care: A Natural Beauty Secret

Geranium essential oil can also infuse your skincare routine with a natural glow, and works wonders to balance skin tone and reduce signs of stress. ³ Its balancing properties make it suitable for various skin types, providing a natural way to enhance your complexion.

A few drops added to your daily moisturizer or face cream can help maintain a radiant, even complexion—a perfect complement to the busy yet mindful lifestyle of the compassionate modern leader. This practice is luxurious and feels like a full body hug.

How to Use Geranium Essential Oil in Your Daily Routine

Incorporating Geranium essential oil into your daily life is easier than you might think. Whether it's adding a drop to your facial lotion for an even skin tone or diffusing it to create a calming environment, this oil is versatile and effective. Effective solutions have to be easy and efficient; Geranium oil offers quick, simple applications with lasting benefits.

Ways to use Geranium:

1. Add a drop to two to your facial lotion daily to promote a glowing, even skin tone.
2. Combine Geranium with Lavender or Wild Orange oil and add to lotion for foot massage.
3. Diffuse a few drops of Geranium with your favorite citrus oil (try Tangerine!)

Applying Geranium to your skin (topically) often inspires me to add an affirmation to my morning skin care routine…which is especially fortifying on days filled with meetings and team interactions. Here are a few of my favorites. Repeat these aloud and use the one that resonates.

Affirmations:

• My body is in a state of restoration and healing.
• I find balance in my life through my day.
• I easily nurture myself.
• I love and trust myself.

As you explore the benefits and uses of Geranium essential oil, remember it's about finding balance amongst all aspects of your vibrant life. If you're ready to learn more about Geranium (with link to purchase), read more here.

Cited works: 

¹ 2019. Emotions and Essential Oils, 7th edition. Essential Emotions, 167 pp.

² Lembo, Margaret Ann. 2016. The Essential Guide to Aromatherapy and Vibrational Healing. Llewellyn Publications, 360 pp.

³ Lohani, A., A. Verma, G. Hema, and K. Pathak. 2021. Topical Delivery of Geranium/Calendula Essential Oil-Entrapped Ethanolic Lipid Vesicular Cream to Combat Skin Aging. BioMed Research International (2021). https://doi.org/10.1155/2021/4593759 

If you're ready to integrate aromatic holistic techniques into your daily routine, join our community for tips tailored for trailblazing women who are always aiming for the next level of well-being. 

The post Geranium Essential Oil for Skin, Emotions, Harmony appeared first on Hōlsōl Wellness.

In fact, our respiratory system is one of the most compromised during winter. 

In this post, I share my top holistic tips to navigate winter's crisp grip, and hopefully increase your chances that your journey through the season is both healthful and joyful. From ancient practices to simple home remedies, these Winter Wellness Tips for 2023 will be your guide to enjoy more of the winter season.

Indoor Climate Care

As the winter chill sets in, maintaining a comfortable and healthy indoor climate becomes essential. The heated air from our heating systems, while cozy, can strip the moisture from our surroundings that affect our respiratory health and can irritate our sinuses and nasal passages. Here’s the first winter wellness tip for your entire household.

Home Heating Tip:
Clean or replace the filters in your home's heating/cooling systems. It’s an important and often overlooked task that can directly affect your indoor air quality.

Holistic Hydration and Home Solutions

Staying adequately hydrated is crucial, especially during the dry winter months. But hydration goes beyond just drinking water. This segment offers three steps to effective hydration, offering both internal and external solutions, including home remedy options to explore as a way to keep you well-hydrated and thriving in the colder season.

Stay Hydrated with Warm Water:
Avoid ice water during the cold, dry season. Drinking “hot sips” throughout the day not only keeps you hydrated but also ensures that your throat remains moist and less prone to irritation.

Use a Humidifier:
A humidifier can bring back the moisture your heating system steals. Consider it a gift to your respiratory tract. I especially love the Dawn Humidifier by doTERRA that is made to accommodate essential oils.

Nasaya Oil for Nasal Health:
Nasaya oil, an Ayurvedic remedy, can significantly nourish dry, irritable nostrils. Learn more about Nasaya oil here.

Classic At-Home Remedies for Sore Throat

A sore throat is a common companion of the winter season. Fortunately, there are time-tested, natural remedies that can provide relief. Find two of my favorites of the 7 natural remedies for a sore throat I wrote here.

Saltwater Gargle:
A simple, effective method for soothing a sore throat. Discover more about salt water gargling.

Honey – Nature's Balm:
Honey, especially raw and locally sourced, is excellent for easing a scratchy throat.

Plant-Based Powerhouses for Respiratory Relief

Before the marvels of modern medicine, our ancestors relied on plants as tools for healing. There are a few plants that are effective and beloved to support respiratory health, a great challenge during winter months. Here, we explore some plant-based powerhouses, from herbal teas to essential oils, that can support respiratory wellness and provide relief from common winter ailments.

Herbal Tea for Wellness:
Herbs like cumin seed, coriander seed, and fennel seed can be steeped in boiling water to create a comforting, therapeutic tea.

Essential Oils for Respiratory Health:
Inhaling the aroma of essential oils such as Peppermint (Mentha piperita), Eucalyptus (Eucalyptus radiata) or Cardamom (Elettaria cardamomum) can open airways and relieve congestion. Remember, quality matters – learn why I recommend dōTERRA oils.

Morning Moments & Mindfulness

How you start your day sets the tone for everything that follows.

If you start off on the wrong foot, doing either of these practices can help you reset…to be intentional with your time and attention.

For me, this seems especially important in winter as we enjoy fewer daylight hours.

Here we focus on our connection with the out-of-doors and explore mindfulness practices into your morning routine.

Grounding in your sense of self and setting an intention for how you want to feel and what you want to create can be a potent  wellness practice during what the often hectic season.

Embrace the Outdoors:
Spend a few minutes outside each morning. Deep breaths in clean, crisp air can rejuvenate your spirit and support respiratory health.

Mindfulness Practice:
Upon waking, place one hand on your heart, breathe deeply, and set an intention for your day.

Closing

As winter sets in, remember you have several simple and effective options, some new and some old, to take good care of our bodies (and our mind) and encourage resilient health in cold and flu season.

Try just one of these habits for a few days and observe whether it makes a difference. The best habits are the ones you can sustain.

I always invite you to share your experiences or additional tips in the comments below. Thank you for reading!

The post Winter Wellness – Practical Holistic Tips for Your Seasonal Health appeared first on Hōlsōl Wellness.

While there are many different methods to ease stress, such as exercise and yoga therapy, one natural option that is gaining popularity is the use of essential oils.

One essential oil that is particularly effective for stress relief is roman chamomile essential oil.

In this blog post, we will explore the benefits of Roman chamomile essential oil for stress relief, as well as how to use it safely and effectively.

Roman chamomile promotes emotional flexibility and stability.

Roman chamomile (Anthemis nobilis) essential oil is derived from the flower of the chamomile plant and has been used for centuries for its calming and soothing properties. It's a member of the Asteraceae family.

Roman chamomile promotes emotional flexibility and stability.

The essential oil is extracted through steam distillation and among the chemical compounds or constituents, esters constitute ~ 75% which contribute to the oil’s relaxing properties.

Roman chamomile can soothe and ease tension at its source, specifically in the brain and nervous system, making it an effective solution for stress-related conditions. ¹

From an emotional perspective, Roman chamomile is known as the Oil of Spiritual Purpose and is said to help you connect to your sense of divine purpose.² For me, the floral notes invite a sense of heart opening like a flower blossoms and my shoulders immediately drop.

How to use Roman chamomile essential oil

Diffusing: Adding essential oils to a diffuser is the fastest way to affect your nervous system and your mood. It also provides a way to create a soothing, inviting (or energizing) atmosphere in your home.

My go-to bedtime ritual is to diffuse this blend to help me sleep like a baby. Adjust the ratios to your liking:

• Lavender – 4 drops
• Roman chamomile – 2 drops
• Bergamot – 1 drop

Topical: Applying (safely diluted*) blends of essential oils to the skin is a lovely way to anoint yourself and can also provide relief to a specific area of the body.

Here’s a “Release the Perfectionist Blend” from one of my favorite books about the energetics of essential oils. ⁴

• Roman Chamomile – 4 drops
• Frankincense – 1 drop
• Grapefruit – 3 drops
• Neroli – 2 drops
• Carrier oil – almond or fractionated coconut oil

Again, adjust the ratios to your liking. I apply this blend to my temples or back of neck before sitting down to write scientific manuscripts or review the works of other scientists.

Notes on safe use of Roman chamomile

Avoid using it if you are allergic to asters, daisies, chrysanthemums, or ragweed. Do not use pregnant or nursing. Roman chamomile should be avoided in the first trimester of pregnancy.

If using on the skin, I recommend diluting essential oils  before applying. Almond oil or coconut oil are great for this, but any carrier oil will work.  

Always avoid the eyes when using essential oils. If you do get oils near the eyes or other sensitive area, flush with a carrier oil – not water. Remember, “like dissolves like.”

Embodiment Practice with Roman chamomile essential oil

Aroma is powerful and can activate breath awareness to calm your anxious mind and soothe your nervous system. This can be easy.

Simply open the bottle and hold it near your nose. Inhale. It really only takes a single breath.

Take a moment, sit comfortably with your Roman chamomile essential oil and repeat an affirmation to ground and nurture yourself. A few I enjoy are:

1. I breathe in calm and peace. I breathe out tension.
2. I step into life with intention and release trivial things.
3. My body is relaxed. I am content.

Are you curious?

I align with doTERRA’s mission to bring the purest essential oils to the market via sustainable and ethical farming and cultivation practices. I welcome curious, compassionate seekers who want to invest in themselves to improve their health and livelihood. If this is you, contact me.

Experiment with any of these practices and let me know in the comments below what you learned. We grow together in community. If you want more information on how essential oils can soothe a worried mind, calm your restless body or mind for better sleep, sign up for my newsletter (below). Gift giving is my love language, so expect easy-to-follow guides for feeling your best!

¹ Holmes, Peter. 2016. Aromatica. A Clinical Guide to Essential Oil Therapeutics. Volume 1: Principles and Profiles. Singing Dragon, 399 pp.
² Essential Emotions, LLC. 2018. Emotions and Essential Oils, 7th edition. Essential Emotions, 167 pp.
³ Mojay, Gabriel. 1997. Aromatherapy for Healing the Spirit. Healing Arts Press, 191 pp.
⁴ Barralet and Boscarello Ovens. 2019. Gifts of the Essential Oils. Alchemy House Publishing, 245 pp.

If you are devoted to learning and healing and this post resonated, join the my email circle to stay in touch below. 

The post How to ease stress with Roman Chamomile essential oil appeared first on Hōlsōl Wellness.

One reason you may suffer from sore throat and congestion at the change of season between fall and winter is increasing dryness or less water in the air – and this is especially true as we use heating systems in our home.

Here are 7 ways you can alleviate congestion and soothe your throat using natural and inexpensive tools.

My favorite effective and natural sore throat remedies

1. Start your day with a mug of warm water with juice of a lemon or lime wedge. This signals your digestive system, “It’s time to wake up.” And helps to hydrate the body tissues.
2. Gargle with salt water to soothe a sore throat.
3. Honey is a great natural remedy for soothing sore throat and alleviating your response to allergens. The best option is a local honey that has not been heat-treated (otherwise known as “raw honey’). Check your local grocery or farmer’s market for local honey and know that any will work in a pinch.
4. Add a humidifier to your bedroom. This is probably where you can see the biggest improvement because this can support you for hours while you sleep and improve the quality of your sleep by making it easier to breathe for those 8 hours.
5. Plant-based remedies – Herbs
   • Ginger root, fennel seeds, licorice root are all fantastic options to steep in boiling water to make a tea.
6. Plant-based remedies – Essential oils*
   • Essential oils are extracts from plant materials such as the herbs mentioned above and are highly concentrated essences extracted via steam-distillation. For general use, aromatic applications – or smelling the aromas – are the safest and easiest to use.
   • Menthol is a natural expectorant that helps clear the airways and soothe a sore throat. Plants in the mint family (Lamiaceae) are especially high in menthol content. Peppermint (Mentha piperita) is an effective natural expectorant that can help ease congestion and alleviate sore throats.
   • *Quality and potency vary wildly from brand to brand. The uses (and recipes) I offer here apply only to dōTERRA essential oils for their consistency to deliver top quality and purity.
7. Wear a scarf to protect your neck from the cold, dry air. Cold and wind can irritate and chafe your skin and irritate your esophagus. Rest your voice, add warm water with honey or herbal teas recommended above.

Each of these natural solutions can support respiratory health, enhance your ability to breathe (easier), and support your immune system to prevent (or treat) symptoms of the common cold.

Closing thoughts

Pick ONE from this list and try it for a few days. Notice if it makes a difference. Come back and let me know by commenting below.

And if you have a great practice that is not listed, would you comment and leave it below?

My hope is to be a resource to support our growth and healing in simple ways and with natural remedies.

If you have a recurring condition, do not hesitate to see medical care. Consult trusted online resources for information.

Cleveland Clinic is one I recommend for information and recommended treatment options when your at home solutions may not suffice.

The post How to get rid of a sore throat 7 natural remedies appeared first on Hōlsōl Wellness.

Pranayama is an ancient yoga practice codified in India that focuses on expanding (or controlling) Prana and is one limb of the eight limb path of Ashtanga yoga.¹

In this post, we define Pranayama, describe the many benefits it has offered me, and offer easy steps for you to begin or rekindle your Pranayama practice.

What is Pranayama and why is it important?

Pranayama is the process or act of enhancing our awareness of prana – the energy that animates all life.

Prana is widely defined as “life force energy;” it's what breathes life into us. And this energy – Prana – exists in many forms.

Pranayama is the practice of enhancing your awareness of this life force or Prana. And developing or enhancing your ability to observe, manipulate, and exert control or mastery of it is the aim for devoted practitioners of yoga.

Pranayama is commonly referred to as ‘breathing practices’ and while in one small sense, that does describe the process, it really undermines the scope, the depth and the power of Pranayama as a practice.

Maharishi Patanjali extols that it is through Pranayama that “the mind attains fitness for concentrated awareness” (or Dharana) in Sutra II.53. ² (Reference below)

As a pranayama practice, you build awareness of Prana and then use the breath as the vehicle of Prana, and with consistent practice done with devotion (i.e., Sadhana) mastery of the breath and Prana is achievable.

Mastery stems from a dedicated, consistent, and regular practice, the term in Sanskrit for this is Abhyasa.

Abhyasa is the combination of these three concepts applied to repetition and rhythm as part of a commitment to regular practice. This concept was coined by Parampujya Ammaji in the Gitananda Yoga tradition and elaborated beautifully by her son Yogacharya Dr. Anananda Balayogi Bhavanani here.

How can Pranayama benefit you?

Benefits of regular and rhythmic pranayama practice (Sanskrit term for this is sadhana) are many-fold and multi-dimensional. For context, I am devoted to studying and living Yoga. I was acquainted with and practiced Pranayama through multiple yoga programs and certifications that include three 200-hour programs and a 600-hour program. Most important to understanding my experience with these benefits is that I’m 18 months into a 2-year program for Pranayama in the Gitananda Yoga tradition.

Each of us is unique and multi-dimensional. There are many layers and in Yoga, we use a framework to describe these layers as kosha which is translated to mean “sheaths.” We'll now consider the benefits of Pranayama through four of these dimensions or koshas: physical, energetic, mental, and wisdom.

Our physical body – the organs and body systems is easiest to understand. In the yoga circle, we call the physical layer the “Annamaya Kosha.”

Physical benefits of Pranayama include:

• Improved respiratory health – increased oxygen supply to cells
• Greater respiratory capacity (access to and use of more of your lung volume)
• Improved ability to regulate your mood or responses to stressful situations
• Better sleep because you are breathing more efficiently and more fully
• More energy due to better rest and respiratory health
• Enhances overall vitality

In the physical body, benefits are many and they will say improving those with breathing difficulties either from a diagnosis or recovering from a respiratory ailment where you feel diminished. These are some of the first and most noticeable benefitsGeneral just efficiency in the functioning of your body systems.

The second sheath is our energetic body referred to as the “Pranamaya Kosha.” This is where the energy (i.e., Prana) flows through the body.

Energetic benefits of Pranayama include:

• Better sleep
• Sustained energy throughout the day via energy conservation (from above)
• Sense of greater calm and ease

Let’s consider our mental body – our thoughts and feelings. We refer to the mental body as the “Manomaya Kosha.” Your thoughts affect your energy which can affect your heart rate and blood glucose. As you see, these layers of being are deeply interconnected.

Benefits of pranayama for mental well-being are:

• Improved mental focus and clarity dramatically improved.
• Emotional balance and sense of harmony that creates a buffer so I’m less affected by the chaos and the ripples that we might experience in our daily lives. Much easier to navigate those choppy waters with practice with plenty of practice

We move now to a more subtle, yet pervasive aspect of our being – our wisdom body also called the “Vijnanamaya Kosha.” From the wisdom body, we perceive the world and our place in it as well as our relationships with self and others. Examples of self-perception can be seeing or understanding how you “fit in” with a community or circumstance or seeing your role in the bigger picture of life.

Benefits of Pranayama for personal wisdom are:

• Greater self-confidence and connection with our inner self
• Feeling stronger and having a greater sense of agency over your mental, emotional and physical well being. I know how to influence all of those things at the same time.
• Greater sense of self-acceptance and perception.

Summary:

In conclusion, embracing pranayama as part of your yoga journey can bring about unexpected rewards for your physical well-being, energetic balance, mental clarity, and spiritual growth. An unanticipated powerful benefit of Pranayama has been easier and better management of my Type 1 diabetes – a chronic condition I strive to manage with grace.

My daily Pranayama sadhana has elevated my physical, mental, and emotional well-being, moved me along my spiritual path, and helped stabilize my blood glucose levels.

How to get started:

I invite you to explore Pranayama if you’re new to it or rekindle your practice if you took a break. If you’re new to it, start small.

Here are a few simple steps:

1. Upon waking, spend three to five minutes with one hand on your heart, one hand at the low part of your ribcage.
2. Enjoy a few conscious breaths in and out through your nose.
3. Bring your awareness to the movement beneath the hands and lengthen the out breath or exhale.

Do this for yourself for seven days. Notice if starting your day this way makes a difference for you.

In the Rishiculture Ashtanga Gitananda Yoga tradition, there are > 100 pranayama practices that offer potent practices that build on one another. If you are interested in learning the foundational pranayama practices that I do daily, I will soon be offering a six week course with weekly practices as a group to foster your learning from this rich cultural yoga tradition. You’ll be able to create the perfect practice that fits your schedule and your needs.

Resources referenced:

¹ Pranayama as one of eight limbs of yoga, Ashtanga Yoga, described by Maharishi Patanjali in the Yoga Sutras.

² Bhavanani, Ananda Balayogi. 2011. Understanding the Yoga Darshan – An Exploration of the Yoga Sutra of Maharishi Patanjali. Dhivyananda Creations. Pondicherry, India. 374 pages. Available for purchase at https://icyer.in/product/yoga-darshan/.

The post How Pranayama can benefit you appeared first on Hōlsōl Wellness.

Today, I choose to embrace my experience as a scientific writer, recognize it as an asset rather than a hindrance in my pursuit of creative freewriting and marketing copy. Good writing is cogent, clear, and paints a vibrant image for the reader. Writing well is always my aim or intention.

In this blog post, I want to delve into a few differences between scientific and creative writing in the hopes that the ideas allow you to invite joy into your writing process. Let's explore how embracing joy and transforming writing struggles can lead to a radiant flow of words on the page.

Differences between scientific and creative writing

Perhaps two of the biggest differences between scientific and creative writing (in my experience) are that scientific writing: 1) requires strong economy of words and 2) imposes a flow and established format (e.g., introduction, methods, results, and discussion.

In creative writing (which in my mind includes marketing copy), there’s more openness and freedom. In my creative or copywriting, I trust that what wants to come through is what is best to share right now because I’m not a lover of the rule that everything must fit neatly into your pre-defined “content buckets.”

Writing as a Catalyst for Creativity

Writing is a magical process where each word supports and informs the next. It is through writing that new ideas are born, insights take shape, and stories come to life. The act of writing can be both a source of joy and a chore for me.

Mostly, writing ignites my passion and brings a profound sense of fulfillment. To coax the joyfulness to emerge, I incorporate small practices into my writing routine.

One of my practices involves using essential oils to serve as aromatic anchors for my writing ritual. Right now, I have an open bottle of Cistus (Cistus ladaniferus) essential oil on my desk, Its enchanting aroma swirls around me as I place my wrists on the desk, ready to let my fingers dance across the keyboard. Other times, I reach for Magnolia (Michella alba) or Spearmint (Mentha spicata). This simple ritual connects my senses, creating an atmosphere of inspiration and joy.

Embrace Joy and Flip the Perspective

Writing should not be a struggle. If you find yourself wrestling with the writing process, let's change that right now and “flip it” around. Instead of viewing writing as a challenge, why not consider it as a source of ease and joy? If you’re rolling your eyes, stick with me.

Imagine the excitement and satisfaction of *having written* and uncovered ideas you didn’t even realize occupied your subconscious mind!

If writing doesn't currently bring you joy, I encourage you to explore ways to delight yourself in and with your writing practice. But don’t quit. Create a space – start with 10 minutes to create or sustain a practice of writing freely, without judgment. It could be as simple as finding a cozy writing spot, surrounded by things that inspire you.

Or perhaps you can experiment with different techniques such as not allowing the pen to lift from the page for 10 minutes. No stopping or editing. Let your creativity guide you and allow the joy of writing to permeate every word you put on the page.

Radiate Joy in Your Writing Journey

To my fellow writers who have already discovered the joy in writing, what prompts joy in your creative process? Is it the exhilarating rush of ideas, the satisfaction of crafting the perfect sentence, or the sheer delight of logging the number of words written? We all want to know what brings you joy in your writing journey. We’re in this together.

Remember, writing is a limitless adventure, waiting to be explored. Embrace your unique perspective, let your words flow freely, and savor the joy that comes from self-expression. As you embark on this radiant path, may your writing practice be infused with boundless joy, leading to an outpouring of inspiration and creativity.

Conclusion

Writing can be a treasure trove of joy, waiting to be uncovered. Don’t make it painful. Find ways to embrace the discomfort when you experience it. By accepting our experiences and the challenges, we can transform our struggles into moments of inspiration. The path to joy in writing begins with small practices and shifts in mindset. Let the aroma of Cistus essential oil or the view from a window become catalysts for joyous creativity.

So, fellow writers, whether you're struggling with writing, remember that your stories are your own. No one else can write them. Create joy in the process and make it fun and easy. Embrace the journey, let your words flow. You got this.

The post Infuse Joy Into Your Writing Routine: Small Practices for Big Results appeared first on Hōlsōl Wellness.

I was in my mid-30s at a yoga ashram in central Texas for a yoga therapy training.

We were there learning how to support others on their healing journey and here I was in a 911 situation of my own.

On a stormy June afternoon in the downstairs common area at the ashram, I waited for someone to call an ambulance.

I was exhausted, frustrated, irritable, sleep-deprived, hungry, worried, and very anxious.

In a state of prolonged hyperglycemia – high blood glucose (between 200 and 350 mg/dl) for more than 24 hours, I was not responding to insulin delivered through my pump.

For those not familiar with Type 1 diabetes, the target (in general) is around 100 mg/dL.

I took two weeks off work to join the Foundations of Yoga Therapy training so I could continue my yoga scholarship and room with my friend and yoga teacher, Shiva.

And who isn’t intrigued by the twangy appeal of spending time at a yoga ashram outside Austin?

It was day 10 or 11 of an intensive 14-day yoga therapy training for working one-on-one with clients. Our work was deep and powerful, and days were long.

As soon as I realized my blood glucose values were above target, I did my due diligence: I changed my insulin pump infusion site, filled my pump reservoir from a fresh insulin vial, and drank copious amounts of water.

I even manually injected insulin via syringe.

Of course, along with all this, I was monitoring my blood glucose via finger stick every 2-3 hours.

Plus, I booked a massage and went for walks to increase my insulin sensitivity – nothing helped.

I count myself among the privileged when it comes to state-of-the-art medical technology to manage Type 1 diabetes (T1D).

My Medtronic Minimed Paradigm 551 pump with a continuous glucose monitor (CGM) tracked my blood glucose levels every five minutes.

In this case, my pump and CGM were a constant reminder of my hyperglycemic state and amplified the distress that is common with T1D. Read more about diabetes distress here.

Did I mention I am a conscientious, data-loving science researcher by profession who is Pitta dosha dominant?

Diabetes distress personified

I could not eat because I was not responding to insulin; I felt heavy and lethargic. I was frustrated, especially because the food at the ashram was so delicious.

All the tools that were supposed to work were not working. I felt helpless and desperate with my inability to control my blood glucose levels.

After 36 hours of this turmoil and agony, I had had enough. I approached the Director’s office to ask for help.

I thought my only viable option was emergency room care and administered insulin via IV fluids.

Many people living with T1D are known to have “control issues.” Considering our lives can be at stake every single day, this is understandable.

My viligence now seemed to fail me and near real-time updates via CGM were reminding me that I was a “hot mess.”

In hindsight, I was only making my situation worse, but this was my first time feeling completely ‘out of control' with my T1 diabetes.

This was a new experience – at least since I had constant access to knowing my blood glucose via CGM.

The power of presence in yoga therapy

As I waited outside the Director’s office, Lillian Aboim, a yoga therapist, one of the lead trainers, saw me.

As I had hardly slept the night before, I carried my exhaustion and desperation on my face and in my posture.

Lillian placed her hand on my shoulder, asked me how I was doing, and what she could do to help.

I will not forget the solace, strength, and love in her eyes as she awaited my response. I told her I was there to ask to be taken to the hospital to be put on an insulin drip.

Lillian’s compassion and gentle resolve were a powerful, potent, and soothing way to meet my amped-up emotions.

Note: Always be mindful of your embodied state, especially  as a yoga therapist.

Tears started to flow down my cheeks as she found the place for me to sit while I was waiting.

Shortly after, Joseph LePage, the program founder, approached with his characteristic grounded presence. He asked me how I was feeling. I said I was exhausted.

“What is it that you need right now? We’ll provide what you need. Do you want to call for help?” he asked.

Sleep-deprived and still anxious, I replied, “I just want to lie down.”

And I remember lying down on this navy-blue couch that could be found in anyone’s grandmother’s house in the downstairs common room of the ashram and Joseph sat in a chair beside me.

Yoga therapy for diabetes

I looked at my insulin pump and my CGM indicated my blood glucose was still above 300 mg/dL. I reclined on the couch with the wall to my right side.

I was aware of the space in the room, I was aware of my teacher in a chair seated on my left, and I felt a single wave of tension release.

Joseph encouraged me to breathe in the way that felt most comfortable and simply observed me. My sense of time was completely distorted; I have no idea how long I spent in each of the states.

He then invited me to explore my breath. With each breath, I could feel waves of tension releasing.

The next thing I recall was an invitation to scan my body. I guided the exploration – there was ample space for me to sense and potentially envision colors as I observed the flow of energy through the body from the soles of the feet to the head and back down.

Then very gently, in an engaging way, he asked me what I felt. During the body scan, I was able to describe what I was experiencing with ease.

The exploration was bringing me back into my body while taking my mind off the anxiety associated with the feelings.

I was tuning in to the more subtle aspects of my energetic body, beneath the emotions.

Joseph then invited me to take a hand gesture called Dvimukham mudra, the gesture of two faces.

I held my palms open and facing upward comfortably at my pelvis with the tips of my little and ring fingers touching the fingers of the opposite hand. (Here's more information about Dvimukham mudra.)

Next in the therapeutic journey, was a guided meditation although I do not remember the details of it. I slipped into a deeply relaxed meditative state.

I could hear people coming and going. I was aware of the presence of other people; I heard the voice of my friend and teacher, Maria Shamas, as she asked if everything was okay. I knew I was not alone.

Time passed. I opened my eyes.

It was an hour later. I looked at my insulin pump. My blood sugar was 170.

What?! My blood glucose went from 300 to 170 mg/dL. I was absolutely stunned.

The Realization

While I felt gratified and surprised, I also felt like I’d been hit by a truck – as is common following swings in blood glucose.

I slowly got up from the couch drenched in sweat and made my way back to my room to shower and collect myself. (Apologies to my IYT fellow classmates who might be reading this for the sweaty couch.)

As I walked back to my building at the ashram, I encountered Joseph.

As he approached, he said, “Well, you look like a different person.” I showed him my pump, to share the time series of blood glucose values, as if I needed another person to witness this.

Precisely 90 minutes earlier, when Joseph sat down with me and I began to relax, my blood glucose values started to decline from ~ 300 mg/dL to 170.

His therapeutic intervention was the inflection point. We were both struck by this realization.

From that moment on, I realized that stress around diabetes is the single most important factor for me – beyond insulin, beyond carb counting, even beyond exercise – to avoid insulin resistance.

This experience taught me that my emotional state is incredibly influential in my body's ability to metabolize insulin.

The yoga therapy intervention, was a turning point in my life with T1D and in my devotion to the study and practice of yoga.

The Reckoning

Approaching the end of our training one or two days later, Joseph asked me if I had a moment to sit with him after our breakfast meal break.

In that ~ fifteen minute converation, I was presented with a choice. Joseph opened by saying that his experience with yoga therapy for diabetes was with clients living with Type 2. He had not seen a case of hyperglycemia with T1D before this experience with me.

He graciously offered a therapeutic plan for me that included 30 minutes of meditation in the morning, an hour of asana, and an additional 30 minutes of meditation (ideally yoga nidra) later in the day or evening.

The look on my face as I was doing the mental gymnastics of time and daily schedules was perplexing. I have no poker face.

He could see that I was struggling with how I would manage a two-hour daily practice. Maybe I even said, “That would be hard.”

The question I was (truly) struggling with: “Was I ready to devote 2 additional hours a day to caring for myself?”

Joseph smiled softly and said, “Well, look at it this way. Your life with (Type 1) diabetes, without meditation and Yoga is like trying to create a graph without any data.”

[Mic drop.]

He clearly knew that I could relate to that analogy and that it would make sense to me.

I cannot live my fullest and richest life without these practices to support me. I can live my life of course but not the most radiant version of it.

The post How yoga therapy changed my life with diabetes appeared first on Hōlsōl Wellness.

Essential oils can help you shift from anxious and worried states (related to the past or the future) to the present moment – a practice known as mindfulness.

Essential oils are secondary plant compounds made by many (not all) plants. Plants and their extracts have been used for millenia by many cultures because they offer many therapeutic benefits for body, mind, and spirit.

What is mindfulness?

Using essential oils for mindfulness is not new. Many ancient cultures have used essential oils to support conscious awareness without judgement or what is commonly known as mindfulness.

Mindfulness is commonly known as a meditation practice. At its essence, mindfulness is the state or quality of being conscious and aware of the present moment by noticing objects, thoughts, and feelings without assigning value to them as either good or bad. Mindfulness encompasses awareness and acceptance.

What do essential oils do for mind, body, and spirit?

The therapeutic benefits of essential oils are vast and include reducing anxiety, depression, stress, pain, and improving sleep quality. They can also be helpful for improving physical health, such as aiding in the healing of wounds, boosting the immune system, or supporting health digestion.

Additionally, essential oils can be used for spiritual purposes, such as relieving anxiety and promoting relaxation. If you find it difficult to focus on one thing due to an overactive mind, adding essential oils to your day can be a great way to practice mindfulness or conscious awareness.

How to use essential oils for mindfulness:

• Choose a scent that is calming and relaxing.
• Apply the oil to your wrists or temples before bedtime. Oils applied to the skin constitute what is called “topical” use.
• Topical applications are an effective pathway when oils are applied to pulse points (such as the wrists) or are used to alleviate tension to a specific part of the body.
• Add oils to water in diffuser to fill your rooms in your home with specific aromas. This constitutes aromatic use where the oil droplets are enter the olfactory pathway via your sense of smell.
• In cases where you do not have a diffuser, you can simply open the bottle and take in the aroma with a steady breath.
• Add a few drops to your bath water to help you relax and de-stress. This is an effective way to use the oils both topical and aromatic pathways.

Recommended essential oils for mindfulness

Before I (or any reputable aromatherapist) recommend oils for personal use in a meditation or mindfulness practice, it’s important to understand your current state (e.g., your mind is racing, your body is unsettled, or your heart feels heavy). Consider the oils suggested below as a starting point for your exploration.

The first two oils (Cedarwood and Lavender) are a great match for those times when your mental state is agitated or over-active. The last two (Tangerine and Ylang ylang) are wonderful when you feel heavy or reluctant to move.

Note: I am proud to use and recommend doTERRA essential oils for their purity, potency, sustainable sourcing practices, and philanthropic efforts. 

• Cedarwood (Juniperus virginiana)
  • Said to be the Oil of Community ¹
  • Immediately stills the busy mind to recenter in this present moment.
  • Qualities: Protect and Cleanse. Especially effective for reclaiming your balance through nature and meditation ²
• Lavender (Lavandula angustifolia)
  • Said to be the Oil of Communication ¹
  • All things calming.
  • Qualities: Calm composure and easy self-expression ²
  • Is great to smell directly from the bottle.
• Tangerine (Citrus reticulata)
  • Said to be the Oil of Gladness and Creativity ¹
  • Sunrise in a bottle with clarifying sweetness
  • Qualities: Uplifts and boosts present-moment awareness.
• Ylang ylang (Cananga odorata)
  • Said to be the Oil of the Inner Child ¹
  • Qualities: Relaxing, sensual, and euphoric ²
  • Offers effective relief for anxious feelings.

Take home messages regarding essential oils for mindfulness

1. Mindfulness is about observing and being with thoughts and feelings without judging them.

2. Shifting your current state to one of balance and harmony is key.

3. Essential oils are rich and varied and a great way to achieve mindfulness and clear the mind.

4. Build your personal relationship with essential oils to create your own habits or rituals to support your state of harmony. In that relationship, preferences, personal experiences, and biochemistry all help you find the oils that are perfect for you.

I love reminding my clients that the most important investment is in your relationship with the oils. It becomes a dance informed by experience and present moment awareness.

Did you find this helpful? Do you have questions? I welcome you to comment below.

Are you curious about how essential oils can support your mindfulness practice or physical or emotional well-being, there are two options:

1. Book a 15 min discovery call with me, and
2. Join my HolSol email family righ here to get nature-inspired stories and practical steps to melt stress, cultivate calm, and grow joy in biweekly dispatches delivered straight to your Inbox.

Suggested reading on the topic of essential oils for supporting emotional well-being

¹ Essential Emotions LLC. 2012. Emotions and Essential Oils.

² Mojay, Gabriel. 1997. Aromatherapy for Healing the Spirit. Healing Arts Press. 191 pp.

³ Lembo, Margaret Ann. 2017. The Emotional Guide to Aromatherapy and Vibrational Healing. Llewellyn Publications. 327 pp.

⁴ Barralet, Adam and Vanessa Jean Boscarello Ovens. 2019. Gifts of the Essential Oils. Alchemy House Publishing. 245 pp.

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