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      in health and weelbeing

      8 Things That Are Sucking The Happiness Right Out Of Your Life

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      You may not recognise it, but there are several biological imbalances and environmental factors that could create bad mood triggers, affecting your mood as an offshoot of something else that’s not quite right. Read on and check if any of these ring alarm bells.
      Bad mood trigger 1: Food Intolerance
      Food intolerances are responsible for a wide range of physical conditions including nausea and abdominal pain, but they can also affect your mood, causing irritability, mood swings, lack of focus, aggression, nervousness or hyperactivity. If you suffer from regular mood swings, try keeping a food diary – noting what you eat as well as any changes in mood – to see if you can identify a link.
      Bad mood trigger 2: Your Home Decor
      If you want to give your mood a boost, try changing your home decor as your surroundings can heavily influence your mood. While red can make some people feel irritable or hostile, yellow communicates happiness and blue aids relaxation, so try accessorising your home with colours that enhance your mood. Research has also suggested that hanging up soothing pictures – such as beautiful landscape paintings – can positively affect a person’s mood and reduce stress and anxiety.
      READ MORE: Mindful Drinking: How More And More People Are Becoming ‘Sober Curious’
      Bad mood trigger 3: Getting Promoted
      While many of us dream of getting a promotion in work, the reality may not be as rosy as you think. A study by researchers at the University of Warwick has found that rather than improving quality of life for workers, following job promotion employees suffered from increased mental strain and there was on average a 10 percent decrease in people’s mental health.
      Trigger 4: Your Bedside Lamp
      If you regularly fall asleep reading or watching TV, this can have repercussions on your mood the next day. Research has shown that night time light can suppress the production of melatonin; a mood-regulating hormone which is only produced during darkness. So, try investing in some heavy curtains and make sure you turn off all lights at night to give yourself a happiness boost.
      Trigger 5: Nutrient Deficiencies
      While depression can be caused by a number of things, symptoms can be worsened or improved by your diet. Deficiencies in vitamin D, the B vitamins (particularly B6, B12 and folate) and omega-3 fatty acids can all lead to feelings of depression and anxiety. Try introducing more foods rich in these nutrients into your diet to see if symptoms improve.
      READ MORE: How To Support A Loved One If You Think They Are Suicidal
      Trigger 6: Your Friends
      You might think that spending time with your friends is a great mood booster; however, that could all depend on their mood. Research has found that emotions – both positive and negative – are contagious and easily passed from person to person, often without you being aware of it. Furthermore, you don’t even need to see your friends to catch their mood, as a study suggests that the emotions of Facebook users directly affect the emotions of their friends for up to three days.
      Trigger 7: Late Nights
      Many of us are aware that lack of sleep can contribute to a low mood; however, research suggests that when you go to sleep could be almost as important as how much sleep you get. According to a study published in Psychiatry and Clinical Neurosciences, night owls are almost three times as likely as early birds to experience severe symptoms of depression, so try getting some early nights to boost your mood.
      READ MORE: 10 Ways To Motivate Yourself To Hit the Gym After Work
      Trigger 8: The Pill
      A study by researchers from Monash University has found that women who take birth control pills are twice as likely to be depressed as those who don’t. For some, certain birth control pills can also lead to mood swings, increased anger and loss of libido. If you think that your mood has changed for the worse since you began taking the pill, visit your GP to discuss the alternatives. More

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      in fitness and body

      10 Ways To Motivate Yourself To Hit the Gym After Work

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      By Ashley Oerman
      Everyone has that moment after a long workday when all you want to do is go home, get into bed even though you totally planned to hit the gym after you left the office. We hear you. So we spoke with experts to round up ridiculously easy tips that double up as gym motivation after a gruelling workday. You can now officially cross your excuses off your list.
      1/ Turn Your Gym Motivation into Office Décor
      Do you decorate your desk with positive affirmations like “Keep calm and carry on” to get you through the workday? It might be a good idea to post some inspirational gym motivation messages around your workspace as well, says Leanne Shear, co-founder and head trainer of Uplift Studios in New York City. You can also tape up images associated with your goals, says Shear. She suggests photos of your favourite fit Instagramer or one of that bikini you’re dying to buy.
      2/ Eat Breakfast
      Setting yourself up for workout success starts within an hour of waking up, says dietitian Wendy Bazilian, co-author of The Super Foods Rx Diet: Lose Weight with the Power of Super Nutrients and an American College of Sports Medicine-certified health and fitness specialist. Even though it’s hours before your trip to the gym, having a smart breakfast will keep your body from depleting its stored glycogen, which you need to stay energised throughout the rest of the day. Eat a solid breakfast with protein, a fruit or veggie and a complex carbohydrate (like whole-grain toast).
      READ MORE: 19 Slider Exercises That Will Make Your Abs And Glutes WORK
      3/ Keep Lunch Light
      Don’t let a food coma get in the way of your workouts. No matter what you’re eating, if you have too much of it, your blood sugar is going to go through the roof and then plummet back down leaving you drowsy and maybe even unproductive, says Bazilian. To fight midday fatigue, eat a light meal like a wrap or salad that features a complex carbohydrate, fruit or vegetable and protein. Also, try to avoid foods with refined carbs or lots of sugar, which can cause you to crash later in the day. Keeping your blood sugar steady will stabilise your energy, help you get more done, and feel awake enough to make it to the gym.
      And get this: When you eat lunch can be as important as what you eat, says Bazilian. Try to eat about four hours before you plan to work out because your stomach takes about three hours to clear out its contents. And if your digestive system is still working to digest your food, it’s using energy that you could be putting towards your workout.
      4/ Pack A Snack
      If making it to the gym four hours after eating lunch is tough for you, make sure you bring a pre-exercise snack to eat about 45 minutes before you hit the road. Since snacks are smaller than meals, this is just the right amount of time for your body to digest most of this snack and use it as energy during your workout, says Bazilian. When you chow down on a small, easily digestible snack consisting of mostly carbs and a little protein, you’re going to have more energy to work harder at the gym, says Bazilian. “It seems a little weird to consume kilojoules before your burn kilojoules, but it’s about the bigger picture,” she says. “You want to feel good while you’re working out and have energy to push yourself.” She recommends an apple with peanut butter or even a latté. Another thing: After your snack, try to get up and move around a bit, says Shear. Getting your heart rate up (even a tiny bit) helps get your blood flowing and keeps you from feeling lethargic, she says. She suggests walking up and down some stairs in your office building or, if you have an office, closing your door and doing a few jumping jacks.
      READ MORE: Here’s Exactly How To Start Working Out Again, After A Winter Hibernating
      5/ Take Advantage of Your Tech
      Another way to make sure hitting the gym is on your to-do list for the day is to create a calendar reminder on your computer or set an alarm on your phone, says Shear. That little signal serves as a very obvious reminder of your workout goals and can keep you from backing out because you were so busy that you forgot (or “forgot”).
      6/ Change into Your Exercise Gear Before You Leave the Office
      When you switch clothes before you leave work, number one, you’re giving yourself a visual reminder that you’re committed to working out. Number two: You’re making yourself more accountable to yourself and to your coworkers. You’re not going to want to admit that you didn’t work out like you said you were going to, says Shear.
      READ MORE: Is It Better To Do Cardio Before Or After Weight Training?
      7/ And Leave Things at the Office
      If your gym has a location near your office, after you change, leave your work stuff and go exercise with just your gym bag. Shear says this eliminates the temptation to pass up the gym on your journey home because you won’t have your things with you that you need for the night – you couldn’t go straight home even if you wanted to. If your gym isn’t close to work, since it’s summertime, go for a jog or do some interval training near your office building.
      8/ Use the Buddy System
      Instead of making plans to meet up with an old friend over cocktails, schedule a sweat session to catch up. Although you’re probably not going to be chatting it up during a tough bootcamp class or treadmill interval workout, the fact that you’re meeting a friend there will make you less likely to back out, says Shear. Then you can grab dinner after the workout.
      9/ Treat Treats as Gym Motivation
      Go ahead and bargain with yourself. If you look forward to a glass of wine at the end of your day, turn that little treat into a reward for your workout, says Bazilian. No workout? No wine.
      10/ Set the Bar REALLY Low
      If you tell yourself that you have to go to the gym for at least 15 minutes, you’re more likely to go than if you have an all-or-nothing mentality, says Bazilian. “If you make your goal ridiculously easy, it gets you to go. And once you’re at the gym, you might think ‘well, I could probably stay just a little longer,’” she says. Not to mention, it’s totally possible to fit in an effective workout in just 15 minutes – or even five!)
      This article was originally published on www.womenshealthmag.com More

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      in fitness and body

      It’s Time For The Virtual Nedbank Runified Challenge

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      It’s time for the Nedbank Runified challenge where runner’s join forces all over the country in aid of Mental Health Awareness month and Runify around mental health. This is the perfect first step towards a happier and healthier South Africa.
      Virtual Goal  
      The Runify challenge, in partnership with the South African Depression and Anxiety Group (SADAG), aims to demonstrate that running (particularly in groups) can reduce stress, depression and anxiety. The goal for the challenge is to collectively run 500 000 km by the end of the month. All you need to do is run as many times and as many kilometres as you can each week to help reach the target. Run for a greater cause, Runify for those around you and let’s get this movement going together, one step at a time.

      Join A Group Run
      The Nedbank Running Club is more than a club and welcomes runners of all fitness levels to unify through running.  Join one of the Runified partners in their respective cities for a 5 km group run.
      Durban 
      Nedbank Runified Durban group run hosted by Cuan Walker, Masibulele Mkhundlu & Nicola Schreuder
      Date: 22 October 2022  Time: 08h00 Venue: The Bike & Bean, Snell Parade, Stamford Hill, Durban, 4025
      Johannesburg 
      Nedbank Runified Johannesburg group run hosted by Tumi Sole & Zinhle Masango
      Date: 25 October 2022 Time: 17h30 Venue: Nedbank Running Club, Modderfontein, Flamingo Shopping Centre (Upper parking Area)
      Cape Town 
      Nedbank Runified Cape Town group run hosted by Amy Hopkins, Caley Jack, Nombulelo Mgabadeli & Graeme Richards
      Date: 29 October 2022 Time: 08h00 Venue: vida e caffè Table Mountain
      Join the Nedbank Running Club on Strava
      From 14 – 30 October 2022, run as many kilometres as possible to help Nedbank reach the 500 000 km goal in the two week period.
      Share your runs on Strava and all social platforms with #NedbankRunified and you stand a chance to win prizes, including Nike vouchers, Nedbank AVO vouchers, and Nedbank Running Merch.
       Visit http://www.nedbankrunningclub.co.za to join the Nedbank Running club in your area, no matter what type of runner you are. 
      If you or your loved ones are battling with mental health challenges, there is hope. Visit sadag.org for free resources to manage your mental health. SMS 31393 and a counsellor will call you back or call 0800 567 567 – available seven days a week, 24 hours a day. SADAG has a dedicated WhatsApp counselling chat line on 087 163 2030 available seven days a week, from 08:00 to 17:00.
      *In Partnership with Nedbank More

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      in lifestyle and culture

      9 questions you should ask yourself to check your own mental health

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      Lifestyle

      by Team Emirates Woman
      2 hours ago

      This World Mental Health Day we are encouraging people to check in on themselves as well as others.
      In the fast-paced world of technology and a hectic year of uncertainty with the COVID-19 pandemic, the conversation surrounding mental health has never been more prevalent than ever.
      While, of course, we want to ensure others are okay, you also need to check in on yourself from time to time to ensure your own mental health is okay.
      With that, here’s nine questions to ask to “check-in” on yourself and your mental health.

      How am I feeling today?
      What is my mood like every morning? Am I energetic, lazy, motivated or uninspired?
      How am I performing with my daily life activities?
      How is my appetite? Has it increased or decreased?
      How are my sleeping habits? Am I feeling rested? Do I wake up tired?
      What are my areas of interest?
      What are the things that keep me happy?
      How do I perceive life?
      What are the thoughts floating around in my mind?

      By asking these simple questions, it could help identify some mental health issues you may be going through and pinpoint whether you should seek further help or not.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Feature Image: Pexels More

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      in fitness and body

      How The Women’s Proteas Are Prepping For The T20 World Cup

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      Finally! The Women’s T20 World Cup is almost upon us. After a much-anticipated wait, the women’s Proteas will be competing on home turf against the best in the world. The opening match will take place on February 10th 2023 (SA takes on Sri Lanka for the first game) and tickets will be going for as low as R60.
      “Since I made my debut to now, I think the game has become a lot more competitive within the women’s space,” says Protea right-hander Faye Tunnicliffe. “It’s a great place to be to wear the green and gold, especially now we’re gonna have women wearing it in front of the home crowds.”
      READ MORE: It’s Time To Stop Watching The Kids Play Cricket And Get In The Game
      Women’s Proteas: prepping for the game
      The team have a rigorous training programme leading up to the event, with tons of running (sprints and distance runs) involved. There’s running four times a week, with strength training four times a week. There’s stability work involved, too, especially for batters and bowlers, says Faye. “You have to have that core strength and stability in order to perform at your best and avoid injury,” she says. “Also, I think fielding is becoming a lot more demanding within the women’s game. That is becoming a skill within itself. So that you have to be conditioned in order to like take a knock and to dive around and stuff and to recover quickly.”
      For Suné Luus, fitness is a continual journey. “I’ve been on a health journey for a very long time, just trying to be the healthiest I can be,” she says. “So I’m trying to eat very well. I’m trying to condition my body to, you know, sustain me for four weeks of training.” When she’s not on the field, Suné likes to let loose on the bicycle. “I just like take my cycle and I just go wherever… and I live in a beautiful place,” she says.
      READ MORE: Sport Really Can Empower Women — Just Look At Banyana Banyana’s Thembi Kgatlana
      Taking care of their mental health
      The players are also congiscent of how good mental health is and how it impacts every aspect of the game. For Suné, reading and hanging out with her friends is a clutch way to unwind.
      “A lot of the time within professional sport, you need something that takes you away from the game,” says Faye. “Otherwise, if you’re constantly on high alert like you are within a game or within a competition, then you’re just gonna get burnt out.” For Faye, it’s all about taking care of herself – to make herself better for the game. “If you look after the human, you can look after the cricketer,” says Faye. Her method of unwinding? Music. ” I love music. I play guitar. So a lot of the time I’ll sort of just pick up my guitar and play or I’ll read or I’ll call up a loved one.”
      Players will be competing at Newlands, Paarl and Gqeberha. Support your Proteas and grab your tickets here.
      READ MORE: Creating Endless Possibilities For Women In Sport More

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      in health and weelbeing

      It Turns Out There Are Actually 9 Different Types Of Depression

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      One in five South Africans will experience some form of depression in their lifetime – whether it be due to genetics, stress, trauma, chronic illness or other factors, few know how to recognise the symptoms and get the help they need.
      Abdurahmaan Kenny, Mental Health Portfolio Manager for Pharma Dynamics, says untreated depression is a serious issue, which often leads to risky behaviour such as substance abuse and self-harm. 
      “More than 75% of sufferers in low to middle-income countries go untreated. Major barriers include the stigma associated with depression, lack of resources and properly trained healthcare workers.
      “People expect those with depression to just pull themselves together and get over it, but without the right treatment, which involves a combination of medication and psychotherapy, untreated depression can become debilitating,” says Kenny.   
      Kenny points out that there are many different types of depression. In some cases, symptoms overlap, but key differences set them apart. If you’re experiencing any of these symptoms, seek professional help from a therapist. Through the government’s Prescribed Minimum Benefits, medical aids can cover your session. 
      Major depression
      If you experience five or more of the following symptoms on most days, you may be suffering from major depression:
      • Loss of interest in activities that use to bring you joy
      • Unexplained weight loss or gain
      • Trouble sleeping
      • Feeling intensely sad, worthless and/or guilty
      • Having trouble concentrating
      • Feeling restless, anxious or agitated
      • Low energy levels – physically and mentally
      • Contemplating suicide
      READ MORE: What Is Holotropic Breathwork—And What Can It Do For Your Mental Health?
      Persistent depressive disorder
      This type of depression typically lasts for two years or longer and is termed a low-grade persistent depression, also called, “dysthymia” or “chronic major depression”.
      Common symptoms include:
      • Not eating enough or overeating
      • Sleeping too little or too much
      • Lack of energy or feeling fatigued throughout the day
      • Low self-esteem
      • Not able to concentrate and make decisions
      • Feeling of hopelessness
      Bipolar disorder (manic depression)
      People with bipolar disorder experience extremes in mood, which are termed as “highs” and “lows”. No two people have the same symptoms, but there are three main types of bipolar disorder:
      ·       Bipolar 1 often includes one or more manic episodes that last a week and, in many cases, require hospitalisation and may last for at least two weeks.
      ·       Bipolar 2 is characterised defined by a pattern of depressive episodes and hypomanic episodes condition (in which you display a revved-up energy or activity level, mood or behaviour).
      ·       Cyclothymic Disorder (also called Cyclothymia) – is defined by periods of hypomanic symptoms, as well as periods of depressive symptoms lasting for at least two years (one year in children and adolescents).
      READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle
      Psychotic depression
      Psychotic depression is termed major depression with psychotic symptoms. These include hallucinations, delusions and/or paranoia.
      Premenstrual dysphoric disorder (PMDD)
      PMDD typically manifests itself at the start of a woman’s period. Symptoms range from feeling moody and irritable to changes in appetite or sleep.
      Postpartum depression
      After childbirth, many women struggle with depression, commonly known as “baby blues”, which could last a few weeks or months. Symptoms include excessive crying, anxiety, insomnia and mood swings.
      Seasonal affective disorder (SAD)
      SAD is common in winter when there’s less sunshine and tends to improve during the warmer months of the year. Antidepressants and light therapy are effective treatments.
      Situational depression
      You can experience situational depression when you’re troubled by a stressful period in your life, including trauma, personal suffering, divorce or financial loss. 
      READ MORE: 6 Reasons That Explain Why You’re Constantly Tired
      Treatment-resistant depression
      One-third of sufferers have treatment-resistant depression. This often occurs when you have other conditions that make depression difficult to treat. However, there are alternative therapies that can be explored.
      Kenny says depression – no matter the type – can render people unable to function in their family, work and social life. 
      “The good news is that depression can be successfully treated in most cases with early recognition, appropriate intervention and support. If you recognise any depressive symptoms in yourself, a loved one or a friend, however difficult it may be, seek professional help to get a proper diagnosis. A GP will be your first port of call and will be able to direct you to a specialist if needed.”
      For more insights on how to manage depression, visit https://www.mydynamics.co.za/lets-talk/raise-awareness/ or contact Pharma Dynamics’ toll-free helpline on 0800 205 026, which is manned by trained counsellors who are on call from 8am to 8pm, seven days a week. More

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      in lifestyle and culture

      How to declutter your life, according to a top Dubai clinical psychologist

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      Words by Dr. Saliha Afridi, a clinical psychologist and managing director of The LightHouse Arabia
      We think of ‘clutter’ as untidy stacks of useless items in a garage or attic. However, clutter could be anything that you are holding on to that you are not using, or in the words of the famous organizational consultant, Marie Kondo, anything that does not “spark joy” in our lives. This could be designer clothing, useful books, or beautiful decoration that does not inspire or excite and instead take up space and block energy in your home.
      The same concept of ‘clutter’ can be applied to your inner space. There are many emotional, mental, social, and spiritual things you hold onto simply because you have ‘always been this way,’ and you ‘cannot imagine being or doing something different.’ You eventually do not even notice this clutter, but it is taking up space, blocking energy and keeping you stuck in different areas of your life. Consciously addressing these areas, acknowledging them, and letting them go will yield an inner space that is light, energetic, and peaceful.
      The different kinds of clutter that might be occupying your inner space include:
      ● Emotional clutter: grudges and unprocessed emotions such as resentment, grief, anger, and hurt.● Mental clutter: constant worrying, thinking traps, information overload, never-ending to-do lists● Social clutter: people or events that we are engaging with in person or on social media that don’t add value or meaning to our lives.● Spiritual clutter: collecting spiritual information from bookshops and workshops, but never committing to spiritual practice.

      How to start decluttering your inner space:
      Emotional clutter: We all go through difficult life experiences, and most of us will either deny, project, intellectualize, or ‘rise above’ the difficult experience before we have had a chance to feel the feeling. The unprocessed emotions remain stuck in our body and eventually result in dis-ease.
      1. Journal: write down all the experiences of hurt that still reverberate inside you. Resentment, grudges, and vengeful thoughts and feelings take up a lot of your energetic space. The more you hold on to the past, the less energy you will have to create the future you want.
      2. Give the earth your hurt. Instead of carrying your hurt in your heart, connect with the earth’s energy, and consciously release your pain. Earthing/grounding helps our bodies de-stress, reduce inflammation, and decrease pain. You can do this by walking barefoot on grass, sitting and breathing for a few minutes as you sit on the beach, or standing in the sea, ankle deep as you gaze at the horizon. Connect with your heart, and from that place, ask the earth to help ease your pain.
      3. Bodywork. The combination of long hold stretches, shaking, yoga, qi gong, tai chi along with breathwork can help you move emotions through your body. Focus on the slow gentle movements, while breathing and visualize the pain of the emotional experience moving out of the body through the breath.
      Mental clutter: thoughts, decisions, and constant flow of information can create a lot of mental clutter.
      1. Do a brain dump- write down everything you have to do in your personal and professional life on paper. Once you have this, see what you can do, decide, delegate, or delete it off that list. Everything you have to do should be put in a timeslot for the upcoming week.
      2. Make decisions- a lot of our mental space is taken up with delayed decisions. Make time in your schedule, preferably in the morning when you have mental energy, to make decisions you have been postponing. If you need support or information to make the decision, then get assistance.
      3. Limit the distractions- Turn off notifications, keep your desktop clean and organized, and focus on doing one thing at a time. You use a lot more mental energy, and create a lot more mental noise when you are multitasking.
      Social clutter: socializing without consideration for how it is adding meaning and value to your life can be emotionally and physically draining and adds to your social clutter.
      1. Consciously connect- before you make a commitment to attend an event or follow a person’s social media account, ask yourself, ‘why am I doing this?’, ‘what do I hope to get out of this?’, and ‘what am I saying no to if I say yes to this?’
      2. Clear out your social media account- You are what you watch. Your attention is prime space and your time, a limited resource. If it is not ‘sparking joy’ or teaching you about something that will benefit you or inspire ideas, you are just gathering social clutter.
      3. Deep connections- while being a social butterfly has its charm, it is the deep bonds that make our life meaningful. Make an intention to spend less time with acquaintances, and more time with those you want to cultivate deep connections with. This can be done with one on one outings, or small group gatherings. Make sure to be present in the moment by putting your devices away and connecting heart to heart, and eye to eye.
      Spiritual clutter: when we know a lot about well-being and spirituality but don’t practice what we know, we are adding to spiritual clutter.
      1. Practice what you know: Most of us know enough to be enlightened human beings, but most of us are not practicing what we know. Before you sign up for another workshop or buy another book, spend 30 days devoted to a practice that has helped you in the past. If you don’t know where to start, start with breathing in for 4 seconds, and out for four seconds for a total of five minutes, three times a day.
      2. Silence: we collect a lot of noise in our day-to-day lives. Many people fill their space with distractions to avoid their inner spirit. Make a practice being in silence so that you can connect to your inner spirit.
      3. Gratitude: There is nothing that lightens up your inner space like feeling and expressing gratitude for the people in your life. Write a gratitude letter to someone, or look at the grocery store attendant in the eyes when saying a heartfelt appreciation, or hug your loved one’s heart as you thank them for something specific they add to your life.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied  More

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      in health and weelbeing

      What Is Holotropic Breathwork—And What Can It Do For Your Mental Health?

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      There are a lot of trendy treatments out there that promise to bring a new level of awareness to your mental health. But there’s one, in particular, that’s been popping up all over social media as of late, even though it’s not exactly new: holotropic breathwork.
      Holotropic breathwork is a breathing practice where you do fast, controlled breathing patterns, usually in a group setting, to help influence your mind and emotions, says Prof Matthew Johnson, a professor of psychiatry and behavioural sciences at Johns Hopkins Medicine, who is researching holotropic breathwork.
      The name derives from the Greek words holos, which means whole, and trepein, which means moving in the direction of something. It was developed by psychiatrists Stanislav and Christina Grof in the 1970s as a way for people to develop an altered state of consciousness without using drugs. The idea is that it can push people toward positive transformation and wholeness. It’s also used as a tool in therapy, and it’s now even being studied as a potential treatment for people with post-traumatic stress disorder (PTSD).
      Got questions on how, exactly, this all works? Here’s what you need to know.
      What does holotropic breathwork do?
      Holotropic breathwork is not going for a calming effect and instead has a goal of reaching a psychedelic type of experience, per Johnson. “It may not necessarily be easy, and it will be intense,” he says. “But it can be an opportunity to explore one’s own mind in a useful way.” It’s meant to trigger intense emotions, sensory changes, and insights.
      It is different from other breathing exercises, BTW. It’s meant to be done in pairs and overseen by someone who has been specially trained in holotropic breathwork, explains Dr Laurane McGlynn, a licensed psychologist and certified holotropic breathwork facilitator who offers weekend workshops.
      The sessions are usually set to specific kinds of music and can go on for up to three hours. “Of all of the different breathing exercises, holotropic breathwork is more on the evocative and energetic side,” Johnson says. “The breathing is definitely heavier than some other varieties.”
      READ MORE: Feeling Burned Out? Try This Super Simple Breathing Technique
      What happens during holotropic breathwork?
      Holotropic breathwork sessions are typically done in groups, with people pairing off. One person is the breather, who actually does the breathing exercise, while the other is the sitter, who is essentially there to observe. “The sitter’s role is simply to be present and available to support the breather—not to interfere, interrupt, or try to guide the process,” McGlynn says. “In addition, trained facilitators are available to offer support or body work—focused release work—as needed or requested by the breather.”
      During a session, the room is usually darkened, and cushions, mattresses, and blankets are available for the breather to use. One session usually lasts from two and a half to three hours, and there’s a schedule from start to finish. “In the first hour of a breathing session, music with fast rhythms, such as drumming music, is used to support breathing,” McGlynn explains. “In the second hour, more dramatic pieces of music are used to facilitate breakthroughs. In the last hour, slow or spiritual music is played.”
      READ MORE: How To Use Breathing To Get A Better Workout

      The breather has their eyes closed and lies down on a mat. They use their own breath and the music in the room “to enter a non-ordinary state of consciousness. This state activates the natural inner healing process of the individual’s psyche, bringing him or her a particular set of internal experiences,” McGlynn says. While there can be recurring themes with holotropic breathwork, she points out that “no two sessions are ever alike.”
      As for what this feels like, there’s a range. “At more extreme levels, someone can feel removed from themselves, like they’re not in their own body or they might actually feel more in touch with their own body,” Johnson says. “There is often sobbing and people may cough up a lot of phlegm. Sometimes folks will feel like they’re purging the body of toxins or negative thoughts.”
      At the end of the session, the breather is encouraged to create a mandala (geometric configuration of symbols) to visually represent their experience, McGlynn says. There may also be a group discussion at the end where people can share their experience.
      READ MORE: 5 Breathing Drills That Work Your Core Muscles — No Crunches Required
      Can you do holotropic breathwork on your own?
      Not really. Certain elements have to be in place for the breathing exercise to be actually considered holotropic breathwork, according to McGlynn. “If it is shorter or done alone, then it is not holotropic breathwork,” she says.
      Why is partnering up so important? “If a person encounters material that may be difficult to process, they do not have any support to process or integrate that experience,” McGlynn explains. “Holotropic breathwork offers a safe and supportive setting to process the experiences a breather may encounter during their session.” That’s where the sitter comes in.
      If you want to give it a shot, you can find a practitioner here or here.

      This article was originally published in womenshealthmag.com

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