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Resources

Box Breath

4-7-8 Breathing

Fallout breath

Fall out breath with self compassionate supportive touch

Brahmari Breath / Humming breath

box breathing, is a deep breathing technique that involves inhaling, holding, and exhaling for a count of four each:

Inhale through your nose for a count of four
Hold your breath for a count of four without inhaling or exhaling
Exhale through your mouth for a count of four, emptying your lungs
Hold with empty lungs for a count of four

Repeat the steps for 5–10 cycles or until you feel calm. If you find it difficult to count to four, you can start with two or three seconds. You can also try counting the seconds in your head.
Box breathing can help you relax, manage stress, and improve your mood. It can also help with conditions like anxiety, depression, panic disorder, and post-traumatic stress disorder (PTSD). To get the most out of the technique, you can try sitting in a chair with your back supported and your feet on the floor, or in a seated meditation position. You can also try lying down, but it's important that your body is open to allow your breath to flow freely

11. Self Compassion By Kristen Neff

12. "The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma" by Bessel van der Kolk

The 4-7-8 breathing technique is a type of pranayama, or breath regulation, that involves inhaling for a count of four, holding your breath for a count of seven, and exhaling for a count of eight:

Close your mouth
Inhale quietly through your nose to a count of four
Hold your breath for a count of seven
Exhale completely through your mouth, making a whoosh sound to a count of eight

Some say it's easier to exhale if you purse your lips. You can also try placing the tip of your tongue against the roof of your mouth, right behind your top front teeth, and keeping it there throughout the exercise.
The 4-7-8 breathing technique is said to activate your parasympathetic nervous system, which is responsible for relaxation. It can be used in many situations, such as before bedtime, at work, before giving a speech, or during an exam period. Some say that with practice, your body will begin to incorporate the technique into your stress response.

Fall out breathing is a simple one step technique that can bring on relaxation and calm the body in one breath.

Step 1 scan your body looking for areas of stress or tension and notice what you are feeling.

Step 2: inhale deeply, filling your lungs with fresh, clean air. Notice the pause at the top of the breath.

Step 3: let everything out with a little bit of sound, something like a "hmmm" or an "aaaaah." Notice the pause at the bottom of the breath.

Step 4: re scan your body to notice changes in tension and feelings. Allow your self to enjoy any relaxation you are experiencing

This exercise combines the Fall out breath with Dr Kristin Neff’s exercise on Self compassionate supportive touch. The instruction on supportive touch from Dr. Neff’s website www.selfcompassion.org are as follows.

“Hand-on-Heart
When you notice you’re under stress, take 2-3 deep, satisfying breaths.
Gently place your hand over your heart, feeling the gentle pressure and warmth of your hand. If you wish, place both hands on your chest, noticing the difference between one and two hands.
Feel the touch of you hand on your chest. If you wish, you could make small circles with your hand on your chest.
Feel the natural rising and falling of your chest as you breathe in and as you breathe out.
Linger with the feeling for as long as you like.
Some people feel uneasy putting a hand over the heart. Feel free to explore where on your body a gentle touch is actually soothing. Some other possibilities are:

One hand on your cheek
Cradling your face in your hands
Gently stroking your arms
Crossing your arms and giving a gentle squeeze
Gently rubbing your chest, or using circular movements
Hand on your abdomen
One hand on your abdomen and one over heart
Cupping one hand in the other in your lap

Hopefully you’ll start to develop the habit of physically comforting yourself when needed, taking full advantage of this surprisingly simple and straightforward way to be kind to ourselves.”

Bhramari Pranayama, also known as Bee Breath or Humming Bee Breath, is a yogic breathing technique that involves humming on the exhale. The sound mimics the buzzing of a bee's wings and is meant to be made while closing all six senses. The practice is said to have many benefits, including:

Calming the mind
Relieving anxiety
Improving vascular health
Soothing headaches and migraines
Helping with insomnia
Increasing focus and concentration

Here are some steps for practicing Bhramari Pranayama:
Sit comfortably with your eyes closed and take a few breaths to settle in.

Gently close your lips, keeping your teeth slightly apart, and place the tip of your tongue behind your upper front teeth.
Close each ear with your thumbs, and place your index fingers on your forehead, just above your eyebrows.
Reach your middle, ring, and pinky fingers across your eyes so that the tips of your fingers gently press against the bridge of your nose.
Inhale deeply through your nostrils, bringing the breath into your belly.
On a long, slow exhale, make a low- to medium-pitched humming sound in your throat. You can try directing lower tone hums to lower chakras and higher tone hums to higher chakras.
Notice how the sound waves vibrate your tongue, teeth, and sinuses, and imagine that they're vibrating your entire brain.
Repeat for six rounds of breath, then return to normal breathing with your eyes still closed.

Some precautions to keep in mind include:
Make sure your fingers are on the cartilage of your ears, not inside, and don't press too hard.
Keep your mouth closed while humming, and don't put pressure on y your face.

Breathing Exercises

Welcome to Rising Lotus Counseling Services! Whether you’re a seasoned therapist or just starting your journey, finding the right resources can be as tricky as navigating a labyrinth with a blindfold. Fear not! We've curated a list of must-reads to help you shine even brighter in your practice. From cracking the code of attachment styles to decoding the mysteries of relationships, these books offer wisdom, insight, and maybe even a chuckle or two. Dive in, get inspired, and remember—every great therapist was once a curious reader. Happy exploring!

Loving Kindness meditation

Celestial Guided Meditation with 4-7-8 Breathing

Butterfly Guided Imagery

Guided Meditations

Individual Therapy

Couples Therapy

1. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones" by James Clear

2. Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience" by Brené Brown

3. "Burnout: The Secret to Unlocking the Stress Cycle" by Emily Nagoski and Amelia Nagoski

4. "Come As You Are: The Surprising New Science that Will Transform Your Sex Life" by Emily Nagoski

5. "Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead" by Brené Brown

6. "Everything is Figureoutable" by Marie Forleo

7. "Getting Past Your Past: Take Control of Your Life with Self-Help Techniques from EMDR Therapy" by Francine Shapiro

8. "How to Do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self" by Nicole LePera
9. "Mindset: The New Psychology of Success" by Carol S. Dweck

10. "Permission to Feel: Unlocking the Power of Emotions to Help Our Kids, Ourselves, and Our Society Thrive" by Marc Brackett

11. Self Compassion By Kristen Neff

12. "The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma" by Bessel van der Kolk

1. "Hold Me Tight: Seven Conversations for a Lifetime of Love" by Dr. Sue Johnson

2. "Love Sense: The Revolutionary New Science of Romantic Relationships" by Dr. Sue Johnson

3. "Mating in Captivity: Unlocking Erotic Intelligence" by Esther Perel

4. "Not Just Friends: Rebuilding Trust and Recovering Your Sanity After Infidelity" by Dr. Janis Abrahms Spring

5. "The Five Love Languages: How to Express Heartfelt Commitment to Your Mate" by Gary Chapman

6. "The Seven Principles for Making Marriage Work: A Practical Guide from the Country's Foremost Relationship Expert"** by John Gottman and Nan Silver

7. "Wired for Love: How Understanding Your Partner's Brain and Attachment Style Can Help You Defuse Conflict and Build a Secure Relationship" by Stan Tatkin

Podcast Recommendations

If you’re diving into the world of therapy and mental health, podcasts are a fantastic way to explore new ideas, gain insights, and get some much-needed inspiration. Whether you're dealing with stress, seeking personal growth, or just curious about what makes therapists tick, these shows offer a wealth of knowledge and practical advice—all while giving you a bit of company during your journey. So, grab a cozy spot, put on your headphones, and let these podcasts guide you through the ups and downs of mental well-being with a dose of warmth and wisdom. Here’s a list of some of the best therapy-related podcasts out there:

Let’s face it

—Mental health can be a rollercoaster, and sometimes you need a few extra tools to make the ride a bit smoother. Lucky for you, I’ve rounded up some fantastic websites that can help you navigate this journey with a bit of support and a touch of humor. Whether you're looking for mindfulness techniques, specialized help for new parents, or just some good old-fashioned self-compassion, these resources have got you covered. Think of them as your digital allies in the quest for a more balanced and peaceful life. Dive in and discover what resonates with you!

1. Calm

2. Headspace

3. Insight Timer

4. Maternal Mental Health

5.Mental Health America

6. NAMI

7. Positive Psychology

8. PSI International

9. Self Compassion

calm.com- When life feels like a whirlwind, Calm offers guided meditations and sleep stories to help you find your zen and get those much-needed ZZZs.

headspace.com – This app brings mindfulness to your fingertips with fun, guided meditations that turn stress into serenity—no yoga mat required.

insighttimer.com - With a treasure trove of free guided meditations, Insight Timer is like having a meditation guru in your pocket, ready to help you chill out anytime.

maternalmentalhealth.org – For new parents navigating the wild world of postpartum, this site offers support and resources tailored to your unique mental health needs.

mhanational.org –A great hub for mental health information, offering tools, screenings, and advice to help you tackle mental health challenges with confidence.

nami.org – The National Alliance on Mental Illness provides educational resources and support groups, making it easier to connect with others who understand what you're going through.

positivepsychology.com Packed with tools and insights, this site helps you build a happier, more fulfilling life using the science of positive psychology.

psichild.org- A go-to for perinatal mental health support, PSI offers valuable information and community connections to guide you through pregnancy and beyond.

self-compassion.org- - Learn to be your own biggest fan with resources and exercises designed to cultivate kindness and resilience in yourself.

Resources

4-7-8 Breathing

Fallout breath

Fall out breath with self compassionate supportive touch

Brahmari Breath / Humming breath

Breathing Exercises

Guided Meditations

Individual Therapy

Couples Therapy

Recommended Reading

1. Dare to Lead with Brene Brown

2. The Anxiety Coaches Podcast

3. The Happiness Lab with Dr. Laurie Santos

4. The Mental Health Foundation Podcast

5.The Therapy Chat Podcast

6. The Trauma Recovery Podcast

7. The Trauma Therapist Podcast

8. Therapist Uncensored

9. Therapy Talks

10. Unlocking Us with Brene Brown