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If even slow beats are not relaxing enough, consider a sound bath, a meditative practice that uses sound waves from Tibetan singing bowls and other instruments. Research shows that songs with a tempo of 60 beats per minute (such as Elton John’s “Can You Feel the Love Tonight”) create an alpha wave brain state, which Truitt describes as a “low-grade chilling brain wave.” (Want song suggestions? You can find alpha wave playlists on many streaming services.) For maximum calm and cool, choose music with a slow beat. So if you want sound to soothe, consider a DIY version of music therapy using a carefully curated playlist. 40-lowered participants’ heart rates, ABBA did not. One study found that while Mozart-notably his Symphony No. Formal music therapy-listening to or creating music with a therapist to achieve certain mental health goals-may alleviate pain, minimize stress, and ease symptoms of depression.īut research suggests that not all music has such effects. Hearing favorite tunes can boost your mood, reduce anxiety and blood pressure, and even slow a rapid heart rate. You can add this sort of breath work to your daily routine, or use it anytime you feel particularly stressed. Doing this even three to four times, which takes less than a minute, should help calm you. Or try this simpler approach: Inhale slowly through your nose, then exhale even more slowly through your mouth.
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(Aim for a slow count of 2, then a slow count of 3 for the extra inhalation.)
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Exhale through your mouth for longer than you’ve inhaled. Truitt recommends that you inhale through your nose, hold it, and inhale through your nose again. “Oxygen essentially sends a message to the brain that we’re okay.”īonus: Breathing this way warms the air you take in, which helps your lungs make better use of oxygen and relaxes you even more. “Shallow breaths cause us to hold in CO₂, which depletes energy stores and triggers the brain into thinking something’s wrong,” says Truitt, the clinical psychologist. Nasal breathing, or breathing in through your nose instead of your mouth, makes it much easier to take long, calming breaths because it brings a lot more oxygen into the body. When we’re nervous, we tend to take quick, shallow breaths-often only through our mouth (like a panting dog).īut that simply increases the anxious feelings. Even adding a few plants to your home can bring major mood benefits, Truitt says.Ĭheck CR’s guide to buying plants online. If you don’t have much of a green thumb, check out harder-to-kill items such as the baby rubber plant, cast-iron plant, Chinese evergreen, corn plant, heart-leaf philodendron, parlor palm, snake plant, spider plant, and pothos. “The brain and body are designed to live immersed in plants and to have a symbiotic relationship with the world around us,” she says. This all makes good sense when you think about our ancestral conditions, says Kate Truitt, PhD, a clinical psychologist in Pasadena, Calif. The greenery can keep indoor air cleaner, and seeing and nurturing it can help you feel more tranquil and more connected to nature.Ĭase in point: In a 2021 survey of 4,205 people, published in the journal Urban Forestry & Urban Greening, three-quarters of respondents said the presence of indoor vegetation positively contributed to their mood and was linked to greater calmness, cheerfulness, and optimism, and less fearfulness, sadness, and stress. It’s not surprising that sales of houseplants are absolutely booming right now.