Catherine Spann, Ph.D.
10 Breathing Exercises for Kids
10 exercises to do with children right now, for free.
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Catherine Spann, Ph.D.
Apr 14, 20202 min read
How to Breathe to Calm your Mind with Victory Breath
Follow the simple steps to learn a breathing technique that will help calm your mind and body.
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Catherine Spann, Ph.D.
Mar 31, 20202 min read
Breathing for Relaxation: The 4-7-8 Breathing Exercise
Here is a mental exercise focused on breath control designed for relaxation. I've been doing it to help me fall asleep, but it works in...
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Catherine Spann, Ph.D.
Mar 27, 20202 min read
RAIN: An Exercise for Welcoming Difficult Emotions
RAIN is an acronym for an exercise designed to ease emotional turmoil. A common way of dealing with difficult emotions is to distract...
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Catherine Spann, Ph.D.
Mar 19, 20206 min read
Breath-Based Stress Reduction Plan (Workbook Included!)
Lower your stress by creating this breath-based stress reduction plan. Free workbook included. Use your breath to overcome fear and anxiety.
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Catherine Spann, Ph.D.
Feb 7, 20203 min read
Breathing for Relaxation and Focus: A step-by-step guide
"...calm is retained by the controlled exhalation or retention of the breath." - The Yoga Sutras of Patanjali (p. 54) Photo by Max van...
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Catherine Spann, Ph.D.
Nov 9, 20191 min read
How to Meditate: Setting up for Meditation
The first time I sat on a cushion and meditated was in a hotel banquet hall in Massachusetts when I attended a Mindfulness-Based Stress...
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Catherine Spann, Ph.D.
Oct 30, 20193 min read
A One-Minute Meditation for Beginners
"Meditation is simply the practice of stopping and looking deeply." -Thich Nhat Hanh, How to Sit I tense my right butt cheek when I...
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Catherine Spann, Ph.D.
Oct 18, 20194 min read
Letting Go of Perfectionism: 3 practices to become more authentic
"Authenticity is the daily practice of letting go of who we think we're supposed to be and embracing who we are." —Brené Brown, The Gifts...
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