Good communication is at the heart of every healthy family relationship. In our latest workshop, we explored how the words we choose — especially in moments of stress — can either open a door to connection or close it. Even if you weren’t able to attend, the principles we discussed can help you strengthen your communication at home.
Why Word Choice Matters
Children and adolescents don’t just hear our words — they interpret the tone, structure, and intent behind them (Alejandra & Kataoka, 2017; Zapf et al., 2022). A phrase meant as guidance can sometimes sound like blame. For example:
Saying to a teen, “Why can’t you ever remember to text me?” may feel accusatory and lead to withdrawal.
Rephrased as, “I feel anxious when I don’t hear from you after school because I care about you. A quick text reassures me you’re safe,” the same concern becomes collaborative and caring.
These subtle shifts make a big difference in whether your child shuts down or leans in. Research shows that positive communication is linked to better family health and well-being (Kang et al., 2019) and can buffer stress for both parents and children (Rosland et al., 2011).
“I-Statements” vs. “You-Statements”
When emotions run high, our phrasing matters.
You-statements (e.g., “You never listen!”) point outward and often trigger defensiveness and conflict (Busby & Chiu, 2017).
I-statements (e.g., “I feel frustrated when instructions aren’t followed because it creates more work for me”) take ownership of feelings, reduce blame, and make room for dialogue (The Importance of “I-Statements,” n.d.).
Studies show that authentic I-statements help children feel respected, even when they are being corrected, and are associated with greater trust and healthier emotional regulation (Ouyang & Cheung, 2023; Yang et al., 2024). Families that practice open, consistent communication build resilience and stronger bonds (Family Strengths: Communication, 2020).
How to Put This into Practice
Pause before reacting. Take a breath and think: Am I about to use a “You-statement”?
Reframe with “I.” Center your message on your own feelings and needs, not blame.
Model growth. If you slip, rephrase aloud. This shows your children you are working on communication too.
Practice together. Try rewriting common household frustrations into I-statements as a family exercise.
The more you practice, the easier it becomes. Over time, your words can become a tool for connection, cooperation, and trust.
Alejandra, A. M., & Kataoka, S. (2017). Family communication styles and resilience among adolescents. Social Work, 62(3), 261–269. https://doi.org/10.2307/44652409
Busby, D. M., & Chiu, L. H. (2017). Perceived conflict styles of adult children and their parents: What is the connection? Journal of Child and Family Studies, 26(12), 3412–3424. https://doi.org/10.1007/s10826-017-0839-9
Kang, S. Y., Lee, J. A., & Kim, Y. S. (2019). Impact of family communications on self-rated health of couples who visited primary care physicians: A cross-sectional analysis of Family Cohort Study in Primary Care. PLOS ONE, 14(3), e0213427. https://doi.org/10.1371/journal.pone.0213427
Ouyang, Q., & Cheung, R. Y. M. (2023). Mother–child versus father–child conflict and emerging adults’ depressive symptoms: The role of trust in parents and maladaptive emotional regulation. Journal of Adult Development, 30(2), 145–157. https://doi.org/10.1007/s10804-022-09431-1
Rosland, A., Heisler, M., & Piette, J. D. (2011). The impact of family behaviors and communication patterns on chronic illness outcomes: A systematic review. Journal of Behavioral Medicine, 35(2), 221–239. https://doi.org/10.1007/s10865-011-9354-4
Yang, K. N., Bergman, K. N., & Cummings, E. M. (2024). Mother–adolescent communication and father–adolescent communication: Analyzing a 4-week family intervention using multi-informant data. Journal of Research on Adolescence, 35(1). https://doi.org/10.1111/jor.12995
Zapf, H., Boettcher, J., Haukeland, Y. B., Orm, S., Coslar, S., Wiegand-Grefe, S., & Fjermestad, K. (2022). A systematic review of parent–child communication measures: Instruments and their psychometric properties. Clinical Child and Family Psychology Review, 26(1), 121–142. https://doi.org/10.1007/s10567-022-00414-3
Winsberg, M. (2022). Speaking in thumbs. Doubleday.
Communication is at the heart of every family relationship. It’s how we express love, set boundaries, and navigate challenges together. Yet, as our children grow—from tweens discovering independence, to teens testing limits, to young adults stepping into the world—communication often becomes one of the trickiest parts of parenting.
Whether you’re trying to get an 11-year-old to clean up their room, discussing curfew with a 16-year-old, or respecting the independence of your 22-year-old, the way you communicate can either strengthen connection or create distance.
Why Communication Matters
Research consistently shows that strong family communication builds resilience, reduces conflict, and helps children thrive emotionally (Alejandra & Kataoka, 2017; Busby & Chiu, 2017). For parents, good communication creates more cooperation at home and a deeper sense of trust—even during tough conversations.
The challenge? Not every style of communication is equally effective.
The Four Common Communication Styles
Communication can be mapped across two dimensions: openness of communication (how honestly we share) and consideration for others (how much we respect another’s needs). Together, these create four styles:
Aggressive – Open but lacking respect for others.
Passive – Respectful but withholding feelings or needs.
Passive-Aggressive – Indirect, masking frustration with sarcasm or avoidance.
Assertive – Honest and open while still considering others.
Most of us use a mix of these styles depending on stress, habits, or circumstances. But the healthiest families lean on assertive communication, because it balances honesty with respect.
Real-Life Examples
To bring these styles to life, here are a few parent–child situations across the tween-to-twenty spectrum:
Aggressive (Teen): Your 16-year-old comes home past curfew. You yell, “You’re completely irresponsible!”
Passive (Young Adult): Your 24-year-old borrows your car and returns it on empty. You say, “It’s fine, don’t worry about it,” while stewing inside.
Passive-Aggressive (Teen): Your 15-year-old forgets chores. You mutter, “Guess I’m the maid in this house,” while slamming the trash down.
Assertive (Tween): Your 12-year-old resists homework. You say, “I know you’re tired, but this needs to be finished. Let’s set a timer and take breaks.”
Can you see how each style affects the relationship differently?
Takeaway for Parents
There’s no such thing as perfect communication, but being aware of how you’re communicating is the first step. Ask yourself:
Am I being honest about my needs and feelings?
Am I showing respect for my child’s needs, even as they grow more independent?
Do I shift my approach when talking to my 11-year-old versus my 21-year-old?
The goal isn’t to avoid conflict—it’s to handle it in ways that build trust and connection.
Try This at Home
This week, pay attention to one interaction with your child. Notice your communication style in the moment. If it’s not assertive, pause and reframe your words. For example:
Instead of: “You never listen to me!”
Try: “I feel frustrated when I have to repeat myself. Can we figure out a better way to handle reminders?”
Small shifts like this can change the whole tone of family life.
Final Thoughts
Parenting tweens through twenties is a balancing act of guidance, boundaries, and letting go. Communication is the bridge that carries us through these stages. By becoming aware of your style—and choosing assertiveness more often—you’ll nurture respect, trust, and connection with your children at every age.
Whether you attended our recent family communication class or are simply exploring on your own, this resource is here to remind you: the way you speak shapes the way your family thrives.
Grief, loss, and life’s hardest traumas can feel overwhelming, leaving the heart heavy and the mind clouded. During these times, it’s not about pushing emotions away but learning how to honor and process them. By combining natural approaches—such as breathwork, journaling, meditation, energy healing, and aromatherapy—we can create supportive spaces for healing. These practices, rooted in both tradition and research, help release what weighs us down while building emotional resilience.
Energy Healing for Emotional Release
Many people hold unresolved emotions in the body, leading to stress, pain, and imbalance. Energy healing techniques like the Emotion Code, Body Code, and Belief Code are designed to release these emotional burdens.
Emotion Code focuses on identifying and clearing trapped emotions that may contribute to anxiety, sadness, or tension. In a study with 146 participants, significant reductions in self-reported depression, anxiety, and PTSD symptoms were observed after sessions with this modality, though more controlled research is needed (Gelb et al., 2021).
Body Code expands this approach to include physical, energetic, and structural imbalances that can affect overall wellness.
Belief Code addresses limiting subconscious beliefs that may keep people stuck in cycles of grief or pain. Once emotional barriers are released, healthier thought patterns can emerge.
While scientific validation continues to grow, these approaches align with widely accepted psychological concepts of mind-body connection and the importance of processing emotions rather than storing them internally (Bucci, 2025).
Unlock the Secrets to Lasting Emotional Wellness in Just a Few Days & Transform Your Life by Joining the Immersion Path.
Natural Tools for Emotional Healing
Breathwork
Breathwork helps regulate the nervous system and calm emotional reactivity. By slowing and deepening the breath, the body shifts from a fight-or-flight state into a calmer, more restorative mode.
Journaling
Writing out feelings provides clarity and helps organize overwhelming emotions. Journaling offers a safe space to name experiences, uncover insights, and begin reframing grief into meaning.
Meditation
Meditation practices—whether focused attention, mindfulness, or loving-kindness—help reduce distress and promote emotional stability. Neuroimaging studies show that meditation activates brain regions linked to empathy and regulation, such as the insula and anterior cingulate cortex (Fox et al., 2016).
Aromatherapy with doTERRA CPTG® Essential Oils*
Scent has a direct influence on the limbic system, the part of the brain that governs emotions and memories. Using doTERRA Certified Pure Tested Grade (CPTG®) essential oils can provide powerful emotional support during times of grief:
Console® Comforting Blend (Rose, Ylang Ylang, Frankincense, Sandalwood) offers calming, balancing support when sadness feels heavy.
Forgive® Renewing Blend(Nootka Tree, Thyme, Melissa) encourages self-compassion and renewal during emotional recovery.
Cheer® Uplifting Blend (Wild Orange, Cinnamon Bark, Star Anise) sparks optimism and helps shift lingering gloom.
Bergamot Essential Oil has shown promise in reducing PTSD-related symptoms such as sleep disruption and negative mood in first responders (Daniel, 2023).
Lime Essential Oilhas been shown to imbue the soul with a zest for life and promotes courage. It is renewing, energizing and purify. Paired with other oils it magnifies their effect.
Balance® Grounding Blend The warm, woody aroma of doTERRA Balance Grounding Blend helps create a calming, quieting environment as you consider all aspects of life: relationships, work, fitness, health, and emotional well-being.
Peace® Reassuming Blend A gentle blend of floral and mint oils, doTERRA Peace Reassuring Blend serves as a positive reminder that you don’t have to be perfect to find peace.
From a biochemical perspective, compounds like linalool (Lavender, Clary Sage) and beta-pinene (Lemon, Lime, White Fir) interact with neurotransmitter systems linked to serotonin and dopamine, potentially easing anxious or sad feelings (doTERRA, n.d.-b).
While results vary, aromatherapy remains a gentle, non-invasive complement to emotional healing practices. Safety should always be prioritized, including dilution for topical use and sourcing oils from reputable providers such as doTERRA (Johns Hopkins Medicine, 2024).
Honoring emotions during grief and trauma means allowing space for release, reflection, and renewal. Breathwork, journaling, meditation, energy healing, and essential oils each offer unique pathways toward peace. Together, they create a holistic framework for processing heavy feelings while building resilience for the road ahead.
Healing is not about forgetting loss—it’s about finding light in the darkness and carrying forward with strength and compassion.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Daniel, D. R. (2023). The use of Bergamot essential oil for PTSD symptomology: A qualitative study. American Journal of Qualitative Research, 7(1), 59–74. https://doi.org/10.29333/ajqr/13596
Fox, K. C. R., Dixon, M. L., Nijeboer, S., Girn, M., Floman, J. L., Lifshitz, M., Ellamil, M., Sedlmeier, P., & Christoff, K. (2016). Functional neuroanatomy of meditation: A review and meta-analysis of 78 functional neuroimaging investigations. Neuroscience & Biobehavioral Reviews, 65, 208–228. https://doi.org/10.1016/j.neubiorev.2016.03.021
Setting goals isn’t just about writing a list—it’s about aligning your vision, emotions, and daily actions in a way that makes success possible. Research shows that people who set clear, structured goals are far more likely to achieve them (Locke & Latham, 2002). But goals are not only mental exercises—they are also deeply emotional and spiritual journeys. Inviting God into the process through prayer and trust transforms goals from “tasks to accomplish” into opportunities for growth and grace.
Why Positive Feelings Matter in Goal Achievement
Studies in psychology show that positive emotions broaden attention, increase motivation, and build resilience (Fredrickson, 2001). When you feel good about your progress—even small wins—your brain releases dopamine, reinforcing the behavior and encouraging you to keep going (Kringelbach & Berridge, 2016).
One powerful way to strengthen positive emotions is through gratitude. Thank God for every step you take toward your goal, no matter how small. Gratitude isn’t only about what you’ve already received—it’s about appreciating the journey as you walk it.
Another key practice is to visualize what achieving your goal will feel like. Imagine the peace, joy, or confidence you’ll have when you reach it. Studies show that vividly describing these positive feelings increases persistence and success (Pham & Taylor, 1999). Combining gratitude with visualization keeps your spirit lifted and focused.
SMART Goals: The Key to Clarity
One of the most effective frameworks for goal-setting is the SMART model:
Specific – A clear, well-defined goal (e.g., “Walk 30 minutes, 5 days a week” vs. “Exercise more”).
Measurable – A way to track progress (time, frequency, or other metrics).
Achievable – Realistic given your current resources and lifestyle.
Relevant – Aligned with your values, faith, and long-term objectives.
Time-bound – A deadline or timeline to create urgency and accountability.
Research confirms that specific and measurable goals are more likely to be achieved than vague intentions (Locke & Latham, 2002).
5 Steps to Achieving Your Goals
1. Define Your Goal with Clarity and Prayer
Write it down in SMART format. For example, instead of “I want to be healthier,” say: “I will walk for 30 minutes, 5 days a week, for the next 3 months.”
Then, take your goal to God in prayer. Ask for wisdom, strength, and discernment. Proverbs 16:3 reminds us: “Commit to the Lord whatever you do, and He will establish your plans.”
2. Break It into Manageable Milestones
Large goals can feel overwhelming. Breaking them into smaller steps makes them more achievable and provides built-in opportunities to celebrate progress. Each milestone is also a moment to pause, give thanks, and pray for guidance on the next step.
3. Harness Positive Emotions, Gratitude, and Faith
Celebrate small wins, keep a gratitude journal, and thank God as you move forward. Gratitude enhances motivation and strengthens resilience (Emmons & McCullough, 2003).
As you go, imagine what it will feel like to achieve your goal—the joy, peace, or sense of accomplishment. Ask God to keep that vision alive in your heart and to help you persevere.
4. Anticipate Obstacles and Plan Ahead with God’s Help
Setbacks are normal. Create “if-then” plans: “If it rains and I can’t walk outside, then I will do a 20-minute indoor workout.” Studies show that implementation intentions like this significantly improve success rates (Gollwitzer, 1999). But also remember—when obstacles come, prayer can shift your perspective. Philippians 4:13 says: “I can do all things through Christ who strengthens me.”
5. Review, Adjust, and Stay Connected Spiritually
Goals are not static. Reflect weekly or monthly on your progress. If your original plan isn’t working, adapt it. Flexibility increases the likelihood of long-term achievement (Sheldon & Elliot, 1999).
At each checkpoint, take time to pray—celebrating what’s working and seeking guidance on what to adjust. This keeps your goals in alignment with both your values and God’s plan for your life.
The Power of Goal Journaling
Keeping a journal of your goals and the steps you take toward them can significantly increase your chances of success. Writing down progress not only makes goals feel more concrete but also provides a space for reflection, gratitude, and prayer along the way. Research shows that tracking progress improves accountability and persistence (Baumeister & Tierney, 2011). A journal also allows you to record challenges and how you overcame them, creating a roadmap you can return to for encouragement. By documenting both milestones and emotions, you reinforce your commitment and stay motivated for the long term.
Achieving your goals is not just about willpower—it’s about working with your brain, your emotions, and your faith. By setting clear, measurable goals, expressing gratitude along the way, visualizing what success feels like, and inviting God into every step, you’ll be far more likely to stay the course and experience real, lasting change.
References
Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the greatest human strength. New York, NY: Penguin Press.
Deci, E. L., & Ryan, R. M. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68–78. https://doi.org/10.1037/0003-066X.55.1.68
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. https://doi.org/10.1037/0022-3514.84.2.377
Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218–226. https://doi.org/10.1037/0003-066X.56.3.218
Kringelbach, M. L., & Berridge, K. C. (2016). The neuroscience of happiness and pleasure. Social Research, 80(2), 385–406. https://www.jstor.org/stable/24385609
Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705–717. https://doi.org/10.1037/0003-066X.57.9.705
Pham, L. B., & Taylor, S. E. (1999). From thought to action: Effects of process- versus outcome-based mental simulations on performance. Personality and Social Psychology Bulletin, 25(2), 250–260. https://doi.org/10.1177/0146167299025002010
Sheldon, K. M., & Elliot, A. J. (1999). Goal striving, need satisfaction, and longitudinal well-being: The self-concordance model. Journal of Personality and Social Psychology, 76(3), 482–497. https://doi.org/10.1037/0022-3514.76.3.482
We’ve all had that “just one more” moment—just one more cookie, one more cup of coffee, one more scroll through social media. While some habits are harmless in moderation, others can snowball into patterns that steal our time, health, and peace of mind. Whether it’s sugar, soda, caffeine, alcohol, tobacco, gaming, gambling, or even hours lost in the glow of your phone, the good news is this: you are not powerless.
Through a powerful blend of mindfulness practices, essential oils, and emotional energy work, you can reclaim control and create the freedom you crave.
Understanding the Pull of Addiction
Addiction—whether to substances or behaviors—alters brain chemistry, rewiring our reward system to crave the “hit” of dopamine and other feel-good chemicals (Volkow et al., 2016). While substance addictions like alcohol, nicotine, or sugar involve a physical dependence, behavioral addictions—such as gaming, gambling, or compulsive scrolling—can be just as consuming. The underlying mechanism is the same: repeated exposure to a stimulus that triggers pleasure leads to stronger cravings and weakened self-control (Pine Rest, 2023).
The encouraging news? Recovery isn’t always a straight road through clinical treatment alone. Many “natural recoverers” have kicked habits by building self-awareness, using supportive tools, and making intentional lifestyle changes (Harvard Health, 2012).
Mindfulness: The First Step Toward Freedom
Mindfulness helps you notice the urge before it turns into action. It strengthens the “pause button” between craving and choice. Simple practices like deep breathing, meditation, gratitude journaling, and mindful movement can regulate your nervous system, reduce stress, and reframe your relationship with urges (Garland et al., 2014).
Pair mindfulness with intentional self-care, and you start to rewire the brain toward healthier rewards.
Essential Oils: Nature’s Support System for Recovery*
Aromatherapy works through the olfactory system to influence mood, memory, and emotion—areas of the brain directly connected to craving and habit loops (American Addiction Centers, 2021). Essential oils can help manage withdrawal symptoms, regulate mood, and reinforce emotional stability during recovery (Avenues Recovery, 2024).
2. Choose According to Your Challenge:
Tobacco / nicotine: Black pepper, angelica, lavender, peppermint, rosemary, sweet orange, Roman chamomile (Avenues Recovery, 2024).
Alcohol withdrawal: Ginger, lemon, lavender, black pepper, geranium, fennel, grapefruit, mandarin, rosemary, Roman chamomile (Avenues Recovery, 2024).
The Missing Link: Clearing the Root Cause with Emotional Healing
Many addictions—whether physical or behavioral—stem from trapped emotions, unresolved trauma, and limiting beliefs. This is where The Emotion Code®, The Body Code™, and The Belief Code® from Discover Healing come in.
The Emotion Code® helps identify and release trapped emotions stored in the body that can drive addictive behaviors.
The Body Code™ addresses imbalances in the body—physical, emotional, and energetic—that contribute to cravings or compulsive patterns.
The Belief Code® targets and clears faulty beliefs that keep you feeling stuck, such as “I can’t change” or “I need this to cope” (Discover Healing, n.d.).
By combining these techniques with essential oils and mindfulness, you address the addiction from all angles—mind, body, and spirit.
Identify your triggers. Keep a journal to notice when cravings strike.
Choose your oils from the list above to match your biggest challenges.
Practice mindfulness daily—even 5 minutes makes a difference.
Release trapped emotions and limiting beliefs through Emotion Code, Body Code, and Belief Code sessions.
Celebrate small wins and track your progress.
Overcoming addictions—big or small—is not about willpower alone. It’s about creating an environment and internal state that supports your success. With the right tools, the right mindset, and the right support, victory is within reach.
Week-by-Week Structure
Week 1: Foundations & Embodiment
Introductions & Goal Setting
Guided diaphragmatic breathing or slow-paced breathwork (just 5 minutes/day).
Evidence: Breathwork significantly reduces stress, anxiety, and depressive symptoms, improves heart-rate variability, and enhances parasympathetic activity. News-MedicalNature
Opening discussion: Triggers, hopes, and current habits.
Gentle movement: mindful walking or light yoga to start attuning to body-mind connection.
Week 2: Breath as Reset
Teach cyclic sighing (focus on the exhale) and ultra-brief breath counting exercises.
Evidence: These techniques improve mood, reduce anxiety, and promote faster recovery from stress-induced cravings. PMC+1
Daily micro-practice: choose one—cyclic sighing or breath counting for 5 minutes.
Week 3: Mindfulness for Craving Resilience
Practice mindful pauses and urge surfing—observing cravings without reacting.
Short mindfulness audio exercise (~10 minutes) to help reduce alcohol or food intake. WIREDTIME
Week 4: Aromatherapy & Emotional Anchoring
Introduce lavender (for anxiety/sleep), citrus oils, rosemary, cinnamon—used via inhalation or diluted application.
Evidence: Lavender inhalation can reduce anxiety and improve sleep; other oils offer antioxidant, anti-inflammatory, and mood-regulating benefits. FrontiersPMC+1MDPIScienceDirect
Create a personalized “craving support blend” ritual.
Week 5: Movement
Gentle movement routines: yoga or mindful walking.
Evidence: Yoga supports mood regulation, sleep, anxiety reduction, and helps those in addiction recovery. Verywell Mind
Week 6: Emotional Healing & Reflection
Emotional check-in and journaling: exploring guilt, self-compassion, and recovery identity.
Introduce breathwork for emotional release (e.g., guided holotropic or expressive breathing).
Although preliminary, holotropic breathwork has shown potential in reducing anxiety and supporting addiction recovery. ResearchGate
Week 7: Integrative Daily Practices
Build a daily toolkit integrating breathwork, mindfulness, aromatherapy, movement, and supplements.
Small group sharing: which routines worked best and why.
Dedicated “re-entry” breath + oil ritual to counter cravings or stress.
Week 8: Maintenance & Moving Forward
Final reflections, personal recovery plans, community-sharing.
Resources for continued growth: local mindfulness groups, online breathwork guides, certified aromatherapists.
Emphasize ongoing support, whether through community, therapy, or peer groups.
Reduces depression, anxiety and enhances mental health—beneficial in addiction context. Verywell Mind
*⚠DISCLAIMER⚠ All media content created by Beyond Possibilities and the AromaVibe is intended for educational purposes only. *These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.
Garland, E. L., Froeliger, B., & Howard, M. O. (2014). Mindfulness training targets neurocognitive mechanisms of addiction at the attention-appraisal-emotion interface. Frontiers in Psychiatry, 4, 173. https://doi.org/10.3389/fpsyt.2013.00173
Volkow, N. D., Koob, G. F., & McLellan, A. T. (2016). Neurobiologic advances from the brain disease model of addiction. The New England Journal of Medicine, 374(4), 363–371. https://doi.org/10.1056/NEJMra1511480
Breathwork
Nivethitha, L., Mooventhan, A., & Manjunath, N. K. (2016). Effects of various pranayama on cardiovascular and autonomic variables. Ancient Science of Life, 36(2), 72–77. https://doi.org/10.4103/asl.ASL_178_16
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353
Balban, M. Y., Morrissey, K., Cao, A., Arulpragasam, A. R., Prust, M. J., Krishnan, A., … & Spiegel, D. (2023). Breathing practices for affective regulation: Investigations into physiology, behavior, and mechanisms. Cell Reports Medicine, 4(1), 100897. https://doi.org/10.1016/j.xcrm.2022.100897
Mindfulness
Bowen, S., Chawla, N., & Marlatt, G. A. (2011). Mindfulness-based relapse prevention for addictive behaviors: A clinician’s guide. Guilford Press.
Li, W., Howard, M. O., Garland, E. L., McGovern, P., & Lazar, M. (2017). Mindfulness treatment for substance misuse: A systematic review and meta-analysis. Journal of Substance Abuse Treatment, 75, 62–96. https://doi.org/10.1016/j.jsat.2017.01.008
Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213–225. https://doi.org/10.1038/nrn3916
Essential Oils / Aromatherapy
Perry, N., & Perry, E. (2006). Aromatherapy in the management of psychiatric disorders: Clinical and neuropharmacological perspectives. Central Nervous System Drugs, 20(4), 257–280. https://doi.org/10.2165/00023210-200620040-00001
Koulivand, P. H., Khaleghi Ghadiri, M., & Gorji, A. (2013). Lavender and the nervous system. Evidence-Based Complementary and Alternative Medicine, 2013, 681304. https://doi.org/10.1155/2013/681304
Lakhan, S. E., & Vieira, K. F. (2010). Nutritional and herbal supplements for anxiety and anxiety-related disorders: Systematic review. Nutrition Journal, 9(1), 42. https://doi.org/10.1186/1475-2891-9-42
Sivaramakrishnan, D., Fitzsimons, C., Kelly, P., Ludwig, K., Mutrie, N., Saunders, D. H., & Baker, G. (2019). The effects of yoga compared to active and inactive controls on physical function and health-related quality of life in older adults: A systematic review and meta-analysis of randomized controlled trials. International Journal of Behavioral Nutrition and Physical Activity, 16, 33. https://doi.org/10.1186/s12966-019-0797-2
Holotropic / Expressive Breathwork
Brewerton, T. D., Eyerman, J. E., Cappetta, P., & Mithoefer, M. C. (2012). Long-term abstinence following holotropic breathwork as adjunctive treatment of substance use disorders and related psychiatric comorbidity. Journal of Alternative and Complementary Medicine, 18(9), 795–802. https://doi.org/10.1089/acm.2011.0284
Beyond Possibilities 