From Mushrooms To Breathwork — Our Favorite Bite-Sized Practices For Less Stress

We're collectively overwhelmed by stress. A yoga class, therapist, or mindfulness book may be a stone's throw away, but we don't always have the time or resources. What we need are "bite-sized" practices, accessible rituals we can sprinkle throughout our day. After all, research1 confirms that when it comes to change, it's the small steps that lead to lasting success.

Maybe you're thinking, "I've heard this all before." Sometimes a few deep breaths are no match for the stress you're carrying, and hey, we get it. That's why we took a refreshed approach to this mental health tool kit. From the adaptogenic support of Gaia Herbs' Turkey Tail and Lion's Mane Mushroom to movements that soothe your vagus nerve, these practices fit into even the busiest days. And more importantly: They work. 

What you really need to know is that these supplements are made from the fruiting bodies of mushrooms, where the beneficial compounds are shown to be highest. Whereas many brands source their 'shrooms from mycelium (the root of the mushroom), Gaia Herbs knows that your body deserves the very best. 

On your inhale, direct your breath to the base of your belly; then fill your chest. As this breath extends your lungs into the diaphragm, it signals to your physiology that it's safe to relax. Diaphragmatic breathing is proven3 to lower physiological and psychological stress. 

Here's a simple practice: With your head straight forward, look all the way to the right with your eyes for 30 seconds. Then look to the left with your eyes for 30 seconds. Your eyes increase blood flow to the vagus nerve, so don't be surprised if you yawn or suddenly feel sleepy—it's working!

Putting pen to paper has been proven5 to enhance physical well-being and emotional coping. But sometimes journaling can feel awkward or tedious. Instead of sitting down with something to say, practice free writing. Pen whatever comes to mind, without stopping to analyze. It doesn't have to be sensical, legible, or grammatically correct. Give yourself 10 minutes to transcribe your thoughts, and see how much lighter you feel.

Ashwagandha, for example, is a popular Ayurvedic herb connected to stress resistance6.* Incorporating herbs can open up a new door to supporting your mental health, but it's important to choose high-quality products like Gaia Herbs' Ashwagandha Root. It's sourced straight from India with transparency and traceability and it is your herbal support for coping with stress in a healthy way.*

There's a reason a long hug from a loved one or snuggle sesh with your pet almost instantly improves your mood. Studies7 show that increasing oxytocin, our feel-good hormone, can serve as a "buffer" in stressful situations. Touch is an excellent oxytocin booster, but so is yoga, listening to music, talking with a close friend, or eating your favorite food.