How to Use Breath Control Exercises to Relieve Stress

Breath control — it’s not just a vocal technique for professional singers or a term reserved for yogis. It’s an effective and important tool that helps us reset our internal systems after experiencing stress. Read more

Have a Happy Birthday: 4 Ways to Overcome Birthday Depression

Do you get sad on your birthday? Does the thought of cake, cards, and celebration bring you down instead of cheering you up? Sounds like you have birthday depression.

Birthday depression, also called birthday sadness or birthday blues, is feeling sad on and around your birthday. Read more

Put Your Worries to Bed: How to Stop Worrying

Worrying can be a productive way to try to anticipate adverse events and take steps to shore them up. But for many of us, worrying has the opposite effect. We get so caught up in hypothesizing every worst-case scenario that we lose sight of the big picture and find that our mental and emotional energies are completely zapped. For worry warts, the apprehension brought on by worrying can immobilize you. Read more

7 Books To Help You Discover Calm and Wisdom

Discover calm while breathing, discover wisdom while reading with these book recommendations from the Spire Wellness Team.

These are just a few of our favorite books that share knowledge on how to live a happier, healthier life. Read more

A Guide to Proper Breathing Techniques

Breathing is something we rarely think about. It was our first natural action at birth and it happens automatically: Air comes into our lungs and air comes out. But breathing can also have a substantial impact on our mental and physical health. Read more

Mindful Breathing In 7 Easy Steps

As you read this article, you are breathing. Without a thought, you are expanding your rib cage, letting in a full breath of air, filtering the air, and delivering oxygen to your cells. Incredible, isn’t it? And yet most of us don’t think about our breath.

Indeed, taking time to contemplate is a luxury. With constant demands on our time — kids, work, social life — it seems impossible to sit down and do nothing but think. Read more

The Four Sleep Stages: What They Are, Why They Matter, and How to Improve Them

In general, we tend to think of sleep as a binary: you’re either asleep or you’re awake. Yet the reality is far more complex and fascinating. Sleep consists of four distinct phases, all of which are essential to short-term energy and long-term health.

In this post, we’ll take a look at each of the stages, examine how they affect your health and explore ways that you can optimize each stage of sleep in order to improve your overall health and well-being.

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Shift Work Sleep Disorder: How to Identify and Treat It

Working twenty-four hours a day, seven days a week has become common. Medical staff, call center agents, government workers and various other jobs require workers to be on hand at all times, which means someone has to work night and rotating shifts.

While this schedule has become commonplace for many people, it is not without dangers and health impacts. Many people have a hard time sleeping during the day or getting sufficient sleep when their schedules change so frequently.

Those who have sleep problems due to shift work suffer from Shift Work Sleep Disorder, and it can be a major problem. Read on to learn about this disorder and what can be done to mitigate the negative effects of our on-demand work culture. Read more

How a Body Scan Meditation Can Help With Mindfulness

Breathing meditations like Vipassana meditation are a great way to calm down and become relaxed. But your breath isn’t the only thing that you can focus on for mindfulness-based stress reduction. Focusing on your body and your body parts during a body scan meditation is a great way to pull your mind into the present moment and calm down. It is easy to learn and can help you connect in a spiritual and intimate way to your body. Read more

Wim Hof Breathing: The Technique That Set World Records

Wim Hof, also known as “The Iceman,” hails from Sittard, Netherlands and holds 21 records for ice endurance, heat tests and other grueling, body-punishing feats of endurance in the “Guinness Book of World Records.” He’s run marathons barefoot, gone shirtless the Arctic circle, dove under the ice at the North Pole, and climbed most of Mt. Everest shoeless, shirtless and without oxygen.

How does this superhuman manage to push his body beyond the brink without suffering long-term negative consequences? Read more