Alliance Mediation & Therapy, PC

10/08/2025

10/08/2025

10/08/2025

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Thanks, Curejoy Kids

10/04/2025

The breathing technique often referred to as the "physiological sigh"—has been studied by neuroscientists and psychologists, especially in recent years.

Notably, Dr. Andrew Huberman, a neuroscientist at Stanford University, has widely promoted this technique. The physiological sigh involves two quick inhales through the nose followed by a long exhale through the mouth.

Research published in 2023 in the journal Cell Reports Medicine by Spiegel et al., supported by Stanford researchers, compared various breathing techniques for stress and anxiety reduction.

Among these, cyclic sighing (two inhales, one prolonged exhale) showed superior results in lowering anxiety and improving mood when practiced for as little as 5 minutes daily.

The mechanism behind its effectiveness lies in how it affects the autonomic nervous system. The double inhale helps fully inflate the lungs, allowing more oxygen in and resetting the breathing rhythm, while the slow exhale activates the parasympathetic nervous system, promoting a sense of calm.

Unlike complex mindfulness or meditation techniques, this method requires no prior training and can be used anywhere, at any time, making it highly accessible.

Thus, the claim in the image is factually accurate, backed by modern neuroscience and peer-reviewed research. However, it’s worth noting that while effective for temporary relief, it should not replace long-term treatment or therapy in cases of chronic anxiety disorders.

10/02/2025

Reminder: Give yourself unconditional compassion!

10/02/2025

09/25/2025

Screens aren’t the enemy, but too much time on them can affect kids’ emotions and behavior. Noticing how children react and offering gentle guidance helps them build balance, confidence, and resilience. Simple steps like limits, check-ins, and mindful content can turn screen time into a positive part of their day. ✨

09/25/2025

Self-compassion is a powerful practice that can transform how we relate to ourselves. Here are six simple yet profound ways to bring more kindness and care into your life:
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1️⃣ Ask yourself, 'What do I need?': Pause for a moment and check in. Do you need rest, reassurance, movement, or connection? Listening to yourself with curiosity and care is a powerful act of self-compassion.
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2️⃣ Treat Yourself Like a Friend: Speak to yourself with the same kindness and understanding you’d offer a dear friend.
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3️⃣ Supportive Touch: A gentle hand on your heart or a comforting self-hug can soothe and ground you in moments of distress.
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4️⃣ Write a Self-Compassionate Letter: Put pen to paper and offer yourself words of comfort and encouragement, just as you would to someone you love.
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5️⃣ Remember You Aren’t Alone: It’s important to acknowledge that we all face challenges—this imperfection is what makes us human.
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6️⃣ Use a Warm Inner Tone of Voice: Try to adopt a gentle tone with yourself, especially when things go wrong. Practice patience, understanding, and warmth toward yourself.
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🌸 Have you tried any of these self-compassion practices? Share your favorite one below!
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