5 Science-Backed Benefits of Deep Breathing

5 Science-Backed Benefits of Deep Breathing

In yoga and meditation, our breathing unifies mind, body, and spirit as we flow through each pose or sit/stand still through our practice. It’s the breath work — better known as “pranayama” in traditional yoga — that allows us to focus on the present moment, move or hold our bodies in uncomfortable positions, and stay calm the entire time.

We don’t necessarily need scientific evidence to prove that deep breathing has its benefits. After all, anyone can try it immediately and observe the effects on their own body for themselves. Despite this, it never hurts to have the science to back it all up — especially for beginners and even skeptics of yoga and meditation.

Stress Reduction

Deep breathing is perhaps best known for relieving stress and anxiety. In one particular study, the effects of both slow and fast pranayama were examined in 90 healthcare students and their perceived stress levels. After students completed 12 weeks of breathing exercises for 30 minutes three times a week with a yoga teacher, results showed that both the slow and fast pranayama experiments were linked to a significant decrease in in perceived stress.

Mood Enhancement

Less stress and anxiety leads to better psychological health. In a 2005 German study, a group of women who described themselves as “emotionally distressed” completed a 90-minute yoga class every week for a period of three months. By the end of the three-month period, depression had improved by 50 percent, anxiety improved by 30 percent, and overall wellbeing was up by 65 percent.

Improved Cardiovascular Function

By working on your breathing, you’ll eventually be able to breathe better through your practice and avoid getting winded so easily. In a study that sought to determine the effects of short-term pranayama and meditation on cardiovascular function, 50 participants engaged in two hours of daily yoga led by a certified yoga teacher for 15 days. By the end of the 15 days, results showed a significant decrease in resting pulse rate and blood pressure.

Improved Digestion

Most people wouldn’t think that their breathing has anything to do with their digestive issues, but it certainly does. Stress can lead to shallow breathing, meaning that the breath never reaches their lower abdomen, which can may contribute to digestive issues like constipation. More research is needed to study the effects of yoga and breathing techniques on certain medical conditions – especially digestive issues — but some evidence exists that it helps. In a study on yoga practice and its effects in gastroesophageal reflux disease, researchers concluded that practicing yoga in conjunction with medication can help control or alleviate some digestive disease symptoms.

Asthma Relief

According to the CDC, 1 in 13 Americans have asthma — a chronic inflammatory disease that affects the airway, which can cause mild to severe symptoms like coughing, wheezing, shortness of breath, and tightness in the chest. Most treatments involve medication (like an inhaler) and lifestyle changes to avoid triggers like dust, pollen, air pollution, vigorous exercise, and more. Interestingly, a 2009 study showed that pranayama breathing exercises — specifically expiratory — improved lung function in 50 participants with mild to moderate asthma over a period of 12 weeks.

If you’re not sure whether you’re breathing properly in your practice, seek guidance from a yoga or meditation teacher who can work with you one-on-one. They’ll be able to show you what you’re doing right and what you could improve on so that you can maximize the benefits of deep breathing mentioned above.

Image via Nikolai Kashirin


50 Energy Efficient Mindfulness Tips for Your Home

It’s the small things that we’re individually responsible for that make a big difference. With just a few lifestyle adjustments you can not only save some money but save the earth too!

In the average home, 75% of the electricity used to power electronics is consumed while the products are turned off.

Being mindful of our energy consumption empowers us to better understand how to better manage our energy usage. So here are 50 ideas to get you going!

Energy Efficient Mindfulness Practices


Easy Ways to Moisturize with Coconut Oil

3 Easy Ways to Moisturize with Coconut Oil

Let’s face it–skincare products can be pretty expensive, and the truth is there's not much good evidence proving them to be better than all natural alternatives. In fact, plant-based oils can help to balance out the natural oils of the skin in ways that keep it healthy and youthful looking, with coconut oil being a big favorite among natural wellness enthusiasts.

You can apply coconut oil directly to the skin right from the jar, or try using some of the following simple recipes for a little extra healing action on areas of your body that need it the most.

Coconut Oil Nighttime Face Moisturizer

Most of us want to help our faces stay properly hydrated while keeping pimples and acne out of the picture. Tea tree oil has antibacterial properties that make it one of the most popular essential oils to use for keeping skin clear, and combining it with coconut oil makes a powerful and all natural mixture that both cleanses and moisturizes.

Ingredients:

  • 2 tablespoons coconut oil
  • 4 - 6 drops tea tree essential oil

Mix the two ingredients in a glass bowl or container using a spoon. Apply a small amount to the face at night before going to bed by rubbing it gently into the skin, the way you would use any regular face moisturizer.

Starting with a small amount is always a good idea since the oil will melt and get very greasy as it comes into contact with your warm skin. If you end up using too much, you can always dab some of the excess off with a clean face towel.

Coconut Oil Body Moisturizer

Believe it or not, showering daily can really dry out the skin–especially when we use harsh soaps or body cleansers. Areas like the arms, legs, back, chest and stomach that don’t typically sweat as much as other places like the armpits and groin, so they can often be robbed of their natural oils due to over-washing. Moisturizing daily can help replenish and preserve that protective layer that your skin needs to stay healthy.

Ingredients:

  • 1 cup coconut oil
  • A few drops of your favorite essential oil (optional)

Add the coconut oil to a large glass boil and use a hand mixer to whip it for about 3 to 5 minutes. The consistency should turn to something that’s white and fluffy, like frosting. Apply it to the skin the same way you would with any moisturizer.

If you like scented moisturizers, you can always add a few drops of essential oils to make it smell nice. Try essential oils like lavender, vanilla, jasmine, rose or orange.

Coconut Oil Foot Moisturizer

Hard, dry skin on the feet can be stubborn to eliminate for good. In addition to this, many people end up mistaking foot fungus for dry skin. Yuck! Peppermint oil has antimicrobial properties that can work with coconut oil to naturally eliminate mild cases of fungus while providing a cooling effect that can soothe tired feet.

Ingredients:

  • 2 tablespoons coconut oil
  • 4 - 6 drops peppermint essential oil

Use a spoon to mix both oils in a small bowl or container and then apply a small amount directly to clean feet. Consider spending some extra time rubbing it into areas of the feet where the skin is thicker, like around the heels and any callouses.

You can make larger batches of the above moisturizers and store them in a mason jar. Coconut oil turns to liquid when it gets pretty warm, so remember to keep it in a cool place!


5 Yoga Poses for When You’ve Been Sitting All Day

Working long hours at a desk, commuting for longer than necessary through traffic, and binge watching 13 episodes of the latest new show on Netflix are just a few common examples of how so many of us get sucked into sedentary behavior these days, even if we put in the effort to make it to yoga class or the gym several times a week.

Research has shown us that any type of lifestyle that involves minimal movement throughout the day is bad for our health, and working out intensely for an hour or so can’t even offset the damage of sitting on our butts for the rest of the day. So what are we to do when we can’t quit our office jobs, our long commutes, or our Netflix subscriptions?

Well, we can get up once in a while and move. (Maybe not while in the car or on a packed subway, but you get the idea.) In fact, the following yoga poses can give our stiff, tense bodies just what they need.

Downward-Facing Dog

Downward-Facing Dog
Photo via Army Medicine

If you only have the time and energy for one yoga pose, make it downward dog to lengthen and strengthen all the major muscles in both the upper and lower body. This is one pose where the wrists get a bit of stretch too, which is beneficial if you write or type a lot. The position of the head also promotes blood flow to the brain, which may help eliminate brain fog or sluggishness.

 

 

Standing Forward Bend

Standing Forward Bend
Photo via Eli Christman

Standing forward bend is ideal for relieving stress and anxiety, and it’s easier/less awkward to do than downward dog if you work in a corporate environment. Both your shoulders and legs will get a good stretch, and you can let your arms hang and dangle to help release tension. Like downward dog, this pose also encourages more blood to flow through to the brain.

 

 

Half Pigeon

Half Pigeon
Photo via Eli Christman

Sitting for long periods can cause the hips to get tighten, and half pigeon is an ideal pose for opening them up and increasing flexibility. It also lengthens out the hip flexor that connects the torso and legs, which often gets shortened from sitting often for long periods.

 

 

 

Bridge

Bridge
Photo via Eli Christman

When we spend too much time sitting, our gluteal muscles tend to weaken, which can lead to a whole host of other unpleasant problems in the lower body. Bridge lifts are perfect for strengthening this area. If you can, try to do 10 to 20 reps while focusing on really squeezing the buttocks at the top.

 

 

Cobra

Cobra
Photo via kellinahandbasket

Do you have a bad habit of slouching or sitting hunched over? If you do, try cobra pose to open up your chest and lengthen out your spine at the same time. This one is great for decreasing stiffness in the lower back and is even known to offer a bit of a mood boost too.

 

 

 

 

After you come out of cobra pose (or any of the above poses for that matter), you can relax into child’s pose to release any lingering tension in the back, shoulders or chest. You’ll feel a whole lot better, both mentally and physically, and you won’t feel so guilty for sitting for so long.


Harness the Power of Nature Indoors

5 Easy Ways to Harness the Power of Nature Indoors

How often and for how long would you say that you get outside on a daily basis? With the exception of those who work outside or have active pups that love long walks more than anything, the rest of us would probably admit to not getting outside as often or as long as we probably should. That may be even more true during unfavorable weather conditions.

If you can’t put yourself outside quite as often or as long as you’d like, then you can bring part of the outdoors inside your own home. Doing so will help you reap some of the great mental and physical health benefits that only Mother Nature herself could offer.

Get a few air-purifying houseplants.

Houseplants aren’t just made to look nice in empty corners and on bare side tables. When you select the right one, it will quietly work in the background to purify the air in your home of harmful toxins. The “spider plant” is one such species known for its air-purifying power, and best of all, it’s a plant species that’s super easy to maintain.

Start an indoor herb garden.

You don’t have to have a huge yard and green thumb to start gardening as a side hobby. There are lots small and dwarf types of herbs that can grow in tiny pots along practically any window sill in the daylight. You’ll learn a new skill, save some money at the grocery store and be able to enjoy homegrown herbs without the potentially bad side effects of pesticides frequently used on the produce you buy from the grocery store.

Let more natural light in.

Our biological clocks are programmed to keep us awake and alert during the daytime, and exposure to natural daylight has more effects on your health than you know. A Northwestern study found that office workers who were exposed to more light during the day slept better, engaged in more physical activity and experienced better quality of life overall compared to workers who were exposed to less natural light.

Open the windows as often as possible.

It isn’t always possible to crack a window during extremely hot or cold weather, but if you can stand being a little warmer or cooler than normal, you’ll be able to breathe in some fresh air without having to step outside. Fresh air revitalizes the brain, helping you to stay more alert and focused while fighting stress and anxiety. As an added bonus, you’ll air out your home in the process and save a bit on your heating or air-conditioning.

Use your favorite essential oils with a diffuser.

Toss those regular air fresheners or candles out and replace them with a diffuser and your favourite essential oils. A lot of commercially sold perfumed products release potentially toxic chemicals in the air that can be abosrbed the walls and fabrics in your home. Certain essential oils like lavender, peppermint, eucalyptus, geranium, cedar wood and others are good natural alternatives that can offer great healing benefits when exposed to their aromas through the air.

Of course, these suggestions shouldn’t give you an excuse to avoid making a real effort to get outside more often so you can connect directly with nature. Keep in mind that you can’t ever replace the real thing, no matter how much of nature you're able to bring into your home.


10 Snacks to Fuel Your Yoga

10 Healthy Snacks to Fuel Your Yoga Workout

To eat, or not to eat before yoga? While the answer to that question largely depends on your personal preferences, your own body and the type of yoga you plan to do, it’s usually a pretty good idea to energize yourself with something small prior to hitting the yoga mat if you’re running on empty.

Since yoga involves so much bending, twisting, stretching and balancing, it’s important to avoid heavy meals that might cause digestive discomfort or sluggishness. If you’re ready to get down in downward yard first thing in the morning or several hours after your last meal, try fuelling up with a light snack of about 100 to 300 calories a half hour beforehand to help invigorate your body and get your mind focused.

Nuts

Nuts contain protein, healthy fat, carbs, fiber and a wide variety of beneficial vitamins and minerals. You could even throw in some seeds, dried pieces of fruit, or dark chocolate pieces for an extra boost of flavor and nutrition.

Bananas

Rich in potassium and magnesium, bananas are widely known as one of the best pre-workout snacks for their fast digesting sugars and ability to help you stay hydrated. Best of all, bananas are super portable!

Smoothies

Smoothies are one of the best ways to pack a ton of nutrients into one snack without being overly filling. Try an energizing green smoothie by mixing a few green apple slices, chunks of honeydew melon, leafy greens like spinach or kale, kiwi slices and lemon juice in a blender with some almond milk and a few ice cubes.

Whole grain toast

Toast is an easy solution to getting the carbs you need to sustain you through your yoga session, and whole grains will have fiber and nutrients that help balance blood sugar while offering a bit of protein too. Add a tablespoon of natural almond or peanut butter and you’ll be good to go.

Oatmeal

Plain oats are nutrient-dense complex carbs that do wonders for your heart and your digestion. Although great for boosting energy, oats can also be quite filling, so stick to consuming no more than half a cup of the cooked stuff 30 minutes to an hour before you’re ready to do some yoga.

Plain Greek yogurt

For a generous helping of protein, try eating a small serving (about 1/3 cup) of Greek yogurt with some fresh fruit for some and maybe a little drizzle of honey for some carbs. Bonus points if you choose a yogurt with live active cultures for gut health.

Dark chocolate

Yes, chocolate can totally fuel your yoga workout! It helps regulate blood sugar and activates the brain to boost your mood, alertness and concentration. Make sure you select a type that’s at least 70% cocoa and keep your portions in check.

Dried fruit

Fruits are often regarded as a great pre-workout snack for their natural sugars, and in dried form, they’re easy to eat when you're busy and on the go. Be sure to stick to fruits that are low in acidity like apricots, dates or mangos.

Veggies and hummus

Low-sugar/high-water veggies like cucumbers, celery and bell peppers will fill you up just enough. Add some hummus for some extra protein and carbs, but be mindful of how much you use–this stuff may be super nutritions, but it also hides a lot of fat and calories in a single serving.

Just Plain Water!

Okay, so water isn’t really a snack, but it may be all that you really need if you struggle to flow comfortably through each yoga move with even a little bit of food in your stomach. In fact, it’s traditional to practice yoga in the morning on an empty stomach, so don't feel bad about skipping a snack if you know you'll perform best without it.

Whatever you decide to snack on, always remember to keep your portions small and allow it some time to digest. Don’t be afraid to experiment with different foods to see which ones energize you the most!

Image (edited) via Iryna Yeroshko


4 Naturally Powerful Detoxing Herbs

Detoxification aids the body in many ways, from boosting energy to aiding in weight loss to strengthening your immune system. And contrary to some belief, not all detox regimens need to be intense or severe – you can incorporate simple foods in your every day to help your body regulate and maintain itself in a healthy way. In many ways, this can be a superior form of "detoxification" as simply fasting or limiting diet can lower the body’s basal metabolic rate, which, when returned to a regular diet, rapidly puts weight back on.

A Common Sense Principle to Start!

First, detoxification begins with common sense steps to remove excessive sources of toxins from your body. It's suggested you examine your intake of substances, from coffee to alcohol to smoking, and start there. One thing to keep in mind while detoxing is that your body is going through an intense time of transformation, and substances that detract from wellness can hamper your detox and impede progress.

The takeaway: make the point to scrub the sources of toxin while detoxing!

That said, let's take a look a few powerful herbs that can aid in detoxing:

Number 1. Turmeric

We've written about turmeric before. Turmeric has a rich source of the antioxidant Curcumin, a phytochemical that has powerful anti-carcinogen, as well as anti-inflammatory, antimutagenic, and antimicrobial in nature. Incorporating cumin in your detox regime (or just part of your daily diet) helps maintain a healthy body while improving digestion, which can be especially helpful when "cleaning" your gut.

Number 2. Cayenne Pepper

A staple of the "Master Cleanse" detox regimen, which has been at the center of a detox fight, cayenne pepper is a healthy addition to your diet while dieting, and you don't need to purely live on it or megadose for it to be successful. Cayenne pepper, due to its capsaicin content, actually helps curb appetite and increase energy expenditure (burning calories). Ayurveda also hails cayenne as a powerful metabolism, circulation, and immune system booster.

Number 3. Milk Thistle and Dandelion

Two for one! Both milk thistle, due to its content of the flavonoid silymarin, and dandelion, due to its diuretic nature, both can help strength and protect the liver, which is the body's tool for detoxing itself. Silymarin has "antioxidant and anti-inflammatory properties, and it may help the liver repair itself by growing new cells." At the same time, dandelion helps "increase the amount of urine in order to get rid of too much fluid," which when paired with healthy intakes of water, helps cleanse the system by means of flushing out fluids.

Number 4. Cilantro

Cilantro is widely purported to help the body chelate heavy metals from the body, though its poorly demonstrated modernly. It's reported to help cleanse the organs, bind to metals, and when paired with something like Chlorella, is able to migrate the metals out of the body. This makes it a unique alternative to synthetic solutions for chelating heavy metals.

Detox Basics

In addition to adding more of these herbs to your diet and removing your sources of toxins, it's critical you maintain proper levels of hydration and fiber intake while dieting. Detoxing simply by means of fasting is often not the safest or most effective means, and it's suggested you maintain intake of healthy, whole foods that keep your body nourished!


A Healthy Well-Being Includes These 3 Lifestyle Habits

Life, in its most basic form, is best lived when one is feeling well. The body is the vessel for the mind and soul and when its health is out of balance, it can affect one's spirit in profound ways. The deepest motivations can come from 'feeling great' and similarly, the most crippling bouts of sadness or lethargy can come when one feels sick, tired, or defeated.

So what's the best way to stay healthy? The answer has been the subject of discussion for millennia. Hundreds of lifestyle regimens exist, most claiming to be "the" way. Fortunately, modern science has helped guide us in the right direction, both providing new insights and giving credence to the traditional medicine that actually works. Most of all, it's helped us understand that one's health routine should be individualized, based on their specific needs, and employ healthy doses of preventative medicine. Steps to better health should be first based in one's lifestyle, and the reasoning is simple: lifestyle diseases are now one of the most common killers in the world. 

Best of all, these habits don't need to be difficult to maintain. Just an ounce of effort can help better direct you to healthier, happier living:

1. Start Right, Eat Smart

No matter how hard you train or how much acupuncture you get, your body won't be well without wholesome, nutritious food. What we eat serves as the building blocks of our body, and there's no skirting around that face. Simply put: if your dietary choices are poor, health isn't something that will easily be attainable, if at all.

So what is eating smart? While it can depend on your body (allergies, metabolic sensitivities), there's a scientific consensus on what is required for good health: a proper balance of macronutrients (carbohydrates, fats, and proteins) and the satisfaction of essential nutrients, the nutrients that our bodies require, but cannot produce themselves (like Vitamin C in citrus fruits). Your diet should satisfy your hunger, and you should take care to properly manage portion control. By splitting up meals and snacking throughout the day, you enable your body to better absorb nutrients and remain full feeling.

It doesn't stop there. You should also be focusing on eating clean –  a term used to describe not necessarily the cleanliness of food, but the quality and integrity of the food. Highly-processed foods, even when enriched, can be less satisfying and less effective sources of nutrition, when compared to a well-rounded, whole food diet. In general, avoid overly processed foods with high amounts of added sugar and salt.

2. Make Time for Fitness

Unless your job requires you to be on your feet all day, it's essential to make time for fitness. There are different suggestions for a "minimum" amount of time needed to be healthy, but the goal here shouldn't to just scrape by into good health. Make it a point to spend 30 minutes to an hour of each day doing some form of exercise, whether that's cardio or weightlifting, or something else. By turning fitness into a habit, you'll be able to maintain a healthy body and keep yourself feeling physically great – not only does fitness lead to a better body, but it can help you relax and feel better, as it releases endorphins that kill pain and elevate mood.

So, next time you feel a bit down, get down and give it 20. You may just push yourself out of a bad mood or feeling!

3. Include Alternative, Preventative Methods

Beyond eating right and exercising often, incorporating more alternative, preventative methods into your daily life can also go a long way to curb disease and keep you feeling great. Yoga, for example, is an excellent complementary exercise regimen to your routine. It can help build muscle in new areas you may be missing, and it also has significant health benefits for peace of mind and the sensation of wellness.

Other methods include frequenting saunas, steam rooms, or salt water tubs, all of which can help relax muscles and improve mood. They each come with their own set of benefits, too. Saunas relieves tension and helps lower joint pain; steam rooms can open up airways and alleviate congestions (especially if paired with an essential oil); and salt water tubs can reduce swelling, soften skin, and relieve tension.

Keep it Consistent

Most of all, maintain consistency with your measures for good health. This doesn't mean you can't take a cheat day, or skip a workout once and while, but it does mean that you take a conscious effort to your health and wellness. Set up timers, make a schedule, and remember that good health starts with you!


Build a Better Body with Whole Foods

While it may feel bewildering to some, life without processed foods represents the majority of human history. Yes, humankind has always adjusted, prepared, and stored food uniquely, but the recent development of highly-processed foods, ingredients, and additives, as found in things like chips, prepackaged dinners, and modern "fast" food, represents a big shift in what the dinner plate looks like for most people, especially in the Western World.

On the flip side of processed foods, you have whole foods and what's known as the Whole Food Diet.

What Are Whole Foods

Whole foods can most simply be understood as foods as close to their natural state as possible. These foods do not go under high amounts of processing – that means these foods are not blended with other ingredients, like oils/fats, colorings, or other additives. Some examples of this are whole grains vs. refined grains, fruits & vegetables vs. supplements, homemade blackberry spread vs. squeezable preserve, or chicken breast vs. chicken nuggets made from mechanically separated meat.

So why eat whole foods?

What makes whole foods arguable better than processed foods comes down to one major factor: retained nutrients. Whole foods, by virtue of not being broken down during processing, often retain their fiber, a wide range of phytochemicals, and vitamins and minerals that are removed when processing foods. Some argue that "fortifying" processed food solves this problem, however, this isn't always the case, as in the case of phytochemicals such as lycopene, anthocyanins, and pterostilbene. As explained by Elaine Magee, MPH, RD, "The only way to make sure you're getting the phytochemicals we know about, as well as the ones we haven't yet discovered or named, is to eat plant foods in their whole, unprocessed form (or ground, if they're grains or seeds)."

What is a Whole Food Diet

First, it's important to note that a whole food diet is not a vegan diet. Some purport that the diet excludes meat/animal products completely, but this isn't true. While meat is de-emphasized in the diet, and instead fruit and starches are emphasized, the diet itself does not prohibit meat. (I find this is an important distinction to make, largely  when one says 'whole food diet.' This can prevent them from making a healthy dietary switch that still includes meat!)

So what does a whole food diet look like? In variety, one should consume these core foods:

  • Leafy vegetables, such as spinach, kale and chard
  • Fresh fruit, such as citruses, pome fruits and tropical fruits
  • Lean, unprocessed meats, such as ham, turkey and fish
  • Eggs
  • Nuts and nut butters, such as almonds, cashews and walnuts
  • Legumes, such as beans, peas and lentil
  • Whole grains, such as quinoa, couscous and wheat berries

You may feel as if this list is quite general, and that's because it is. It's important to realize that a lot of what defines the whole food diet isn't a specific type of food group as much as a specific process that behind the foods you eat. For example, you certainly enjoy a 'burger and fries' on this diet – but you'd want to make sure the meat was lean and unprocessed (without additives), the vegetables were fresh and not prepared/packaged, and the bun was made from a whole grain, or even homemade by you.

In the case of a whole food diet, it's more about following healthy principles, like starting your day with a wholesome breakfast and providing yourself with a variety of sources of nutrition that naturally occur in foods.

Whole Food Diet + Physical Activity

As you know, a healthier body doesn't only come from eating good foods. It also requires physical activity, like yoga or the great exercises that go with it. Provide yourself with at least 20-30 minutes of exercise everyday, and don't be afraid to sprinkle some weight training exercises in your routine

Remember: One of the best ways to improve your health is to simply listen to your body – satisfy yourself while remaining disciplined and active!


essential oil detox

9 Essential Oils Concoctions to Help Your Detox

Essential oils can be an amazing way to support your body, mind and emotions while cleansing and detoxing. If you enjoy the healing power of scent, you may like to play with these and enjoy the phenomenal results. Here’s are my top three scents to address common ‘issues’ you may be faced with during your detox:

Here’s are my top three essential oils for each common ‘issue’ you may be faced with during your detox:

Suppress Cravings: Peppermint, Fennel, and Wild Orange
Reduce Agitation: Bergamot, Geranium, and Melissa
Settle Anger: Lavender, Rose, and Ylang Ylang
Alleviate Boredom: Lavender, Cedarwood, and Cypress
Depression: Citrus Frankincense, Rose, and Jasmine
Discouragement: Peppermint, Wild Orange, Ylang Ylang
Frustration: Patchouli, Camomile, and Ylang Ylang
Resentment: Wild Orange, Rose, and Geranium.
Restlessness/Better sleep: Lavender, Roman Chamomile, Vetiver

My favorite use of these essential oils is to dilute a few drops of each into an essential oil diffuser and let the scents waft through the house! Be sure to choose pure oils that are therapeutic grade—breathing in artificial fragrances will defeat the purpose and only increase the amount of toxins in your body.

Do you have a favorite essential oil concoction? Let us know in the comments!