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Research shows that people who spend at least 2 hours per week in nature report significantly better health and wellbeing. If you want to maximize the stress-busting effects of nature, one study showed that the most efficient drop in cortisol happens between the 20-to-30-minute mark.

https://www.parkprescriptions.ca/en-ca

10/18/2025

Breathe Your Way to Calm

When stress and anxiety hit, many of us instinctively hold our breath and tense up. But experts say the key to calming your body and mind is to do the opposite: breathe slowly and evenly.

A technique called “resonance breathing” can help bring your nervous system back into balance during moments of stress — and even help you fall asleep more easily.

According to Chloë Bean, a somatic trauma therapist based in Los Angeles, the method is simple: inhale for a count of five seconds and exhale for the same count. This rhythmic breathing pattern activates your parasympathetic nervous system, the part of your body that signals it’s time to “rest and digest.”

“It can be a mini-reset,” says Bean . “In my somatic work, I use resonance breathing to help clients practice checking in with themselves and tuning into what they need.”

Bean recommends practicing the technique at least once a day to feel the full benefits.

How to Practice Resonance Breathing

Find a comfortable position, preferably sitting with your back straight and feet on the floor.

Relax any areas of your body that may be tense — such as your shoulders or forehead.

Inhale through your nose for 5 seconds.

Exhale through your nose for 5 seconds.

Keep both the inhale and exhale steady, and continue for at least one minute.

Bean says it’s perfectly fine to adjust the length of your breaths to match your natural pace — just keep them even. She also suggests following along with music or a guided breathing video so you can relax without having to count.

Whether used to quiet your mind during a stressful day or as a sleep aid at night, resonance breathing is a simple, drug-free way to restore calm.

Lynn C. Allison (Newsmax)

10/16/2025

The Brain Benefits of Forgiveness

When you feel like you have been wronged, letting go of anger is hard. But it is worth it. Experts from Harvard T.H. Chan School of Public Health say studies have found that forgiveness may lower levels of depression, anxiety and hostility. It’s also linked to reduced substance abuse, higher self-esteem and greater life satisfaction. On the flip side, holding on to negative feelings can harm to your health.

When study participants were asked to forgive those who wronged them, neuroscientists found that three important parts of the brain that generate compassion and understanding were activated. When you start to forgive, the brain becomes better able to stop dwelling on hurt and instead to focus on more positive experiences, according to Inc.

Forgiveness becomes more about you and no longer about the other person and gives you back your power. For some people—especially men—forgiveness is hard, notes Tyler VanderWeele, co-director of the Initiative on Health, Spirituality, and Religion at Harvard. "Yet, when you learn to forgive, you are no longer trapped by the past actions of others and can finally feel free."

One of the best ways to practice forgiveness is the REACH method: Recall, Emphasize, Altruistic gift, Commit and Hold. These steps can help you navigate the challenging process of forgiveness and experience the associated health benefits.
Here’s a closer look at these five steps:

Recall
Bring to mind the hurtful event objectively, without focusing on your feelings of anger or resentment.

Emphasize
Try to understand the perspective of the person who wronged you and consider their situation and motives.

Altruistic gift
Recognize forgiveness as a gift you are offering to the offender, inspired by the times you have been forgiven.

Commit
Make a conscious decision to forgive and stick to it, perhaps by writing it down or telling a friend.

Hold
Hold on to your forgiveness and remind yourself of your decision when old feelings of hurt resurface.
Lynn C. Allison, Newsmax

10/08/2025

How Waiting Helps Your Brain

If sitting in a doctor’s waiting room or standing in a long line makes you feel irritated, think again. New research shows that waiting isn’t wasted time — it’s actually an opportunity for your brain to pause, reflect, and reset.

Studies suggest that waiting strengthens self-control, helping you create space between impulse and action. Whether you’re pausing before sending an email, diving into a meal, or making a purchase, those brief moments can benefit your mental and emotional health.

According to Study Finds, Ayse Burcin Baskurt, senior lecturer in applied psychology at the University of East London, says that learning to value waiting — and using it intentionally — can improve overall well-being. “Seeing the value in the moments we have to wait and using them to our advantage can improve well-being by helping us relax and regulate emotions,” she explains.

How to Make Waiting Work for You
Here are some ways to turn waiting time into a mental wellness boost:

Savor the Moment
If you’re waiting for a big event, a vacation, or time with friends, enjoy the anticipation. Research shows that savoring the lead-up to a happy occasion actually extends your pleasure.

Practice Gratitude
Instead of feeling anxious in a doctor’s office, take a moment to be grateful for access to medical care and the chance to focus on your health. Gratitude shifts your mindset and lowers stress.

Reframe Waiting
If you’re stuck in traffic or a long line, reframe the situation. Rather than seeing it as an inconvenience, use it as time to relax, reflect, or plan your day.

Be Mindful
Baskurt notes that waiting provides an excellent opportunity to practice mindfulness — focusing on the present moment without judgment. “Incorporating mindfulness into waiting can further enhance its benefits,” she says. “By being fully present during these pauses, we can reduce stress and foster greater awareness, turning waiting into a meaningful practice for mental well-being.”

The Takeaway
Baskurt adds that you don’t need to seek out waiting time — it already happens naturally. The key is to make it work for you, turning idle moments into small, meaningful breaks that promote calm and clarity.

So the next time you find yourself waiting, resist the urge to scroll your phone or fume with frustration. Take a deep breath — your brain just might thank you.

Lynn C. Allison (Newsmax health reporter)