11 Holistic Health Principles for Total Wellbeing

2. Mind-Body Integration Practices

Mind-body practices such as meditation, yoga, tai chi, and guided imagery help reduce stress and improve emotional regulation. These techniques have evidence supporting effects on anxiety, blood pressure, and perceived stress in many studies (Health.com). You don’t need a long session to start; two short breathing breaks of five minutes each day can lower reactivity and clear thinking. Begin with a daily guided meditation session or a simple yoga sequence that fits your schedule and mobility. If you prefer movement, try ten minutes of gentle yoga or slower sun salutations in the morning to wake the body and calm the mind. Expressive therapies — music, art, or dance — also help process emotions when traditional talk therapy feels incomplete. Track your mood and sleep for two weeks after adding a practice to notice changes. Local community centers, online classes, or workplace wellbeing programs often offer approachable options.