Imagine someone asks you how you're doing today... What words spring to mind? If I had to guess, I'd say 'good' is a pretty safe bet. If I had a nickel for every 'good' response I've heard, well, let's just say I wouldn't be writing newsletters anymore!

But something unusual happened recently. Our beloved Elmo posted a simple question on X, perhaps expecting the usual 'good' responses:

I’m not sure what Elmo was expecting, but it probably wasn’t the torrent of posts from users sharing their struggles with emotional and mental health:

It might have left our fuzzy, red friend looking something like this:

Now, while it was a surprise to see such raw emotion pouring out, the severity of what people were going through didn't shock me. Why, you ask? Because the truth is, more than 1 in 5 US adults are living with a mental health illness. And 1 in 25 US adults grapples with a severe mental health condition.

The state of overall well-being in the US is concerning, and it's only worsened by the decline in mental and emotional health. But let's not lose hope just yet. Is it simply the January blues? Could be. Or maybe it's a wake-up call for us to pay more attention to our mental health, to reach out, to connect, and to support each other more than ever.

Remember, every cloud has a silver lining. So let's dive in and explore how we can turn this around together.

Seasonal Affective Disorder (SAD) and the January Blues

Ever noticed how the winter months can sometimes feel a little...heavy? Well, you're not alone. It's a phenomenon known as Seasonal Affective Disorder (SAD), and it's more common than you might think.

While we're still trying to fully understand the ins and outs of SAD (as is the case with many mental health illnesses), scientists have made some interesting discoveries. They believe that SAD may be linked with irregularities and deficiencies in serotonin and melatonin - two crucial chemicals our bodies produce.

Imagine this:

You wake up, it's still dark outside. You leave work, the sun has already set. Day after day of less sunlight, dreary skies, and cold conditions that make you want to hibernate rather than hit the gym. Sounds pretty glum, right?

This lack of sunlight can cause a drop in serotonin, a chemical that boosts our mood. So, we start January already on a bit of a downer.

Now, add these into the mix:

  • The holiday season comes to an abrupt end, and it's back to the daily grind.
  • New Year's resolutions that were perhaps a tad ambitious, leading to feelings of failure when they prove too challenging.
  • Exercise routines disrupted over the holidays.
  • Overindulgence in food and drink, leaving our bodies feeling sluggish.

Sounds like a recipe for SAD, doesn't it?

But here's the good news: understanding SAD is the first step towards managing it. And while January can be a tough month, remember that it's just that - a month. Spring is around the corner, and with it comes longer, brighter days.

So, let's explore some strategies to help us navigate through these winter blues.

Unlocking Serenity: The Power of Mindfulness and Breathwork

In the Happiness Hypothesis, Jonathan Haidt Jonathan Haidt presents three potent, science-backed strategies for re-routing our default negativity bias: mindfulness, cognitive behavioral therapy, and medication.

Now, if you're reading this, there's a good chance you've explored at least one of these paths. Perhaps even more than one.

Mindfulness is a powerful tool, but its modern application doesn't always cater to everyone. Our brains and bodies are wired in beautifully diverse ways. Neurodivergent individuals (think ADHD, Autism, Dyslexia, etc.) process information differently. While mindfulness can be beneficial, it often requires a level of mastery to truly make an impact.

So, what about those of us with unique experiences? Those touched by trauma, grappling with chronic depression, anxiety, burnout, or overwhelm? For these individuals, traditional mindfulness can be elusive, leaving them feeling more hopeless than before.

Enter Breathwork. In my experience, it's the missing link that makes mindfulness accessible and effective for all. Unlike traditional mindfulness practices, breathwork isn't reliant on achieving a certain 'state'. By maintaining the right breathing pattern and sequences, physiological changes occur within the body. Numerous studies have shown that breathwork can effectively reduce stress, anxiety, and depressive symptoms.

This means that even if your mind is still racing about yesterday's meeting, your breathwork practice is still working its magic.

To harness the power of mindfulness and breathwork in managing SAD, consider these steps:

Start a daily practice.

My most successful clients dedicate 10-15 minutes each morning or evening to their breathwork practice. During this time, they tune into their mind and body, processing and releasing emotions and sensations. Your daily practice can incorporate traditional yogic techniques as well as modern innovations – diversity often leads to the best outcomes!

I believe so strongly in a daily practice, I created a 90-day course as a part of Breathwork+ to help support you in learning different breathwork techniques, interoception, and how to create your own personal daily practice.

Regularly participate in long-form breathwork.

Engaging in 30-45 minute sessions, 2-3 times per week, can induce deep relaxation and support various physiological processes, including serotonin production! These longer sessions can help alleviate SAD symptoms and potentially reduce their occurrence.

Our free Sunday breathwork experiences are an example of a long-form breathwork experience.

Mind/Body Breath Walks.


One of my favorite ways to combat SAD is through a practice I like to call 'Mind/Body Breath Walks'. It's a potent blend of breathwork, mindfulness, and good old-fashioned walking. Not only does it get you out in the natural light (a key factor in addressing SAD), but it also creates an engaging and relaxing experience. Here's how you can embark on your own mindful walking journey:

Firstly, dress for the weather - remember, there's no such thing as bad weather, only unsuitable clothing!

Secondly, start your walk. You might want to bring along some music - just make sure it's safe to do so.

Thirdly, initiate your mindfulness practice. This could be as simple as taking a deep interest in your surroundings. Observe the colors around you, the sensations of the air on your skin, the architecture of the buildings you pass.

Fourthly, incorporate a simple breathwork pattern into your walk. My preference is the 5-5 breathing technique: inhale through your nose for five counts, then exhale through your nose for another five counts. This slows your breathing down, better oxygenating your body. And remember, if you're feeling short of breath due to the exercise, it's okay to adjust your breathing to suit your needs.

Fifthly, try to connect your breath with the objects you're focusing on during your walk. Each breath in and out can draw your attention deeper into the details around you.

Lastly, end your walk with a quick journal entry about your experience. Reflect on what you noticed, what surprised you, and express gratitude for taking this time for yourself.

Research has shown that integrating mindfulness into movement has numerous benefits, including reducing stress, lowering blood pressure, and improving mood. So why not give mindful walking a try?

Join us for our Free Sunday Breathwork: Calm

This Sunday, we're focusing on finding calm amidst the chaos. In this complimentary Breathwork Experience, I'll be sharing a special breathwork protocol that has helped many of my clients find deep comfort and tranquility. This session aims to soothe your mind, body, and soul, guiding you toward that inner sanctuary of peace we all carry within us.

Ready to embark on this journey? You can RSVP right within our supportive community here.

Not a member yet? No worries at all! Our Sunday events are open to everyone, completely free of charge. It's the perfect opportunity to dip your toes into our community and experience the power of breathwork. To join us, simply sign up here.

Remember, personal growth is not a destination, but a journey of evolution. And every step, no matter how small, brings you closer to becoming the best version of yourself. So, why not take that step with us this Sunday?

I'm looking forward to seeing you there!