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Here are some simple, but effective tools for inviting some fresh oxygen into your system that can be done at any time of day.

 

Three simple ways to relieve stress:

  1. Legs Up the Wall: This is something that I have used on almost a daily/nightly basis to help me ground in some relaxation and invite stillness before bedtime. Not only can you do this from the comfort of your bed, assuming there’s a wall behind you, but you can do this for as little as 5 minutes and still reap some serious benefits. These benefits include getting your blood flowing in the opposite direction, which improves circulation and helps relieve some of that pain we get in our tired legs and feet after a long day! This restorative pose also helps alleviate tension headaches and overall tension in the mind and body, wonderful.
  2. Belly Breathing: If you are unfamiliar with this breathing exercise, I encourage you to place your hands on your tummy in a lying down or comfortable position. Taking deep breaths in through your nose, notice your belly expand into the warmth of your hands. And as you exhale, notice your belly deflate, like a balloon. Repeat this at least 3 more times and tell me if you don’t feel a little bit more relaxed than you did when you started.
  3. Get Outta Your Head and Into Your Heart: It’s too easy to get spun out with the litany of to-do lists and tasks each one of us has on a daily basis. To help me remember what is really important, I place my hands on my heart, close my eyes, and take 3 deep breaths into my heart space. This instantly reminds me that I am here now, in this moment, safe, secure, and loved. See if you can notice any feelings in your body that come up from doing this. I notice a subtle feeling in my arms and in my chest that washes over my whole body. I imagine that as a protective layer covering me in my energy field or you can imagine it as a beautiful warm light, blanketing you in Love!
I hope these ideas are helpful for you and if not, then there are lots of other simple ways to relieve stress. Find some things to experiment with to find what resonates for you! ✨

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Arriving in the beautiful and quaint town of Hallstatt Austria, nestled in the stunning Bavarian alps, you will find the oldest salt mine in the world, Salz Welten Salt Mine. It is crowned by the most breathtaking views imaginable. Along this journey I was drenched in the rich history of the land and its people.

As we arrived to the salt mine, we were perched 360 meters above the town, practically hanging off a cliffs edge.

I could feel the cool wind caress over my face. Taking a moment to glance out at the glistening lake far below, my eyes danced among the colorful glimmers of homes dotted along the shoreline. There is a different feel of aliveness here. A deep history winds among these ancient lands filling in the empty spaces.

The journey begins by walking along the same paths of the oldest salt mine in the world. These paths were trodden by prehistoric miners some 7000 years ago, and the people who once lived here for whom an entire age of human history was named.

You can almost feel the very breath of those far-distant times, as you roam the tunnels, gently stroking your fingertips along the roughly hewn rock walls. You can see the crystals of salt glisten along the crevasses. The reflective waters of the lake create an unearthly like landscape.

In the heart of the Salzkammergut, starts a journey to the origins of salt production.

The experience invites you to learn about the a rich history of salt mining and its production throughout the years. Salt mining included every member of the family. The men were responsible for driving the shafts and digging out the salt. The women carried the salt out of the mine. The children provided help as laborers and they brought in fresh supply of pinewood which was used for lighting. Up until the last century women still carried these rock salt from the high valley down into the town of Hallstatt. They were known as the rock salt women.

Today there are approximately 40 employees and they produce 605,000 m3 of salt brine annually, containing 180,000 tons of salt. To give a reference point, our salt cave is about 30 tons of salt. Amid the prehistoric tunnels, salt lakes, stalagmites and stalactites the oldest wooden staircase in Europe was discovered. It was used by people some 2800 years ago to carry “white gold” out of the mountain. To end the journey you are invited to an exhilarating experience that hurtles down a 64 meters-long miners’ slide.

This experience gave me a wealth of education on the history of salt production here, the local environment, the miners and their families, all seasoned with a healthy pinch of salt and enjoyment!

To learn more, or plan your trip, visit their website here.

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Most of us have experienced the pain that arrives when you can’t think of anything you have done to cause it, but there it is anyway, trigger point pain, pulsating through your whole body!

Trigger points are usually the result of muscular strains, sprains or trauma.

Trigger point pain can arise when muscle fibers, ligaments, tendons or fascia become weakened, overstretched, or inflamed, and this can create tiny tears in the soft tissue. As the tissue heals it can become knotted and twisted. This creates the issue of less blood flow to those specific areas and that’s when the pain starts to settle in.

Trigger points can feel like hard knots or little round balls in the muscle, they are usually very sensitive to touch.

Sometimes it may take a bit of exploring to find the exact trigger point, while the muscle surrounding them can also be quite tender.

Once you find it, take a deep breath. And note that most muscles and trigger points are paired. A point on the right side of your body likely has a corresponding point on the left side. So it’s best to work both sides.

Of course, one of the best ways to tackle nasty trigger points is to make an appointment with a massage therapist, but there are also many self-therapy tools on the market to help overcome the pain of trigger points.

Here are a couple ideas to help alleviate the intensity in the moment:
  • Sometimes taking a hot bath or using an ice pack can help dull the intensity. Listen to your body with temperature. Cold pushes blood away from the point, where as heat will bring blood into the area. A rotation can give the body a flushing feeling and move out any stagnancy.
  • A favorite which we have come to love at the Salt cave is the Thera Cane. This tool is extremely popular and is so great for those hard-to-reach trigger points in the upper back, neck, and shoulder blade areas. It helps you easily perform targeted, deep-pressure massage of sore muscles. You can not go wrong with this tool.
  • Another great one that you may already have laying around your home is a an old tennis ball. Alternatively, there are companies creating specific RAD balls for trigger point work. They usually range in diameter from 1 inches to 5 inches and come in specific hardness. Depending on the area you are working you may need a harder or softer tool. You can heat them or cool them to use directly on the body to add an extra layer of relief. These helpful mobility tools help you pinpoint your pressure for accurate, relieving massage where you need it most.

Always trust your body to know how much pressure to use.

You want a “good” hurt. Not too deep and not too light. Pause here and take a deep breath into the pressure point, and allow the massage therapist or mobility tool to sink into the muscle. Hold for at least 6-10 seconds and release. Repeat as needed or until you feel the pressure release.

For other self care techniques check out our Massage Self Care post!

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Dates are the fruit of the palm tree and are rich in macro and micronutrients.

Dates are also delicious.

Most of the calories in dates are from carbohydrates and a small amount of protein. They contain antioxidants: flavonoids, carotenoids, and phenolic acid. 

These delicious dates also have the following minerals: potassium, magnesium, copper, manganese, iron and vitamin B6. They are supportive for brain health, bone health, blood sugar control, can be used as a natural sweetener, great way to increase your fiber intake and promote spontaneous labor to start in late-term pregnant women. 

With that said, they also taste delicious on their own, or made into a tasty treat!

Below I will share my favorite “snickers” bar recipe made with dates:

Medjool Dates

Peanut Butter

Peanuts

Dark Chocolate

Pink Himalayan Salt

Cut open the date length wise and remove the seed. Next, stuff those dates with peanut butter and peanuts (for crunch!). Melt your chocolate in a double boil, then dip your peanut stuffed date in the chocolate. Sprinkle some pink salt on top and pop them in the freezer for the chocolate to re-harden and wha-la! you have a nutritious, delectable treat!

Click here for more delicious and healthy sweet treat recipes.

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As you enter our Himalayan salt cave, you will notice three beautiful fountains all running a solution called Sole – pronounced “so-lay”, which is a perfect mixture of Himalayan salt and water.

We like to call it liquid sunlight or liquid light energy because the blend of water and salt is the “mother soup” of all life forms, and a physical representation of pure sun and light energy – the liquid materialization of sunlight. The word sole is derived from the Latin word for sun “sol” because of this (Hendel, 2003).

Here at Asheville Salt Cave, you can bask in liquid sunlight while relaxing on the floor cushions or zero gravity chairs, or you can purchase your own Sole making jar in our Salt Apothecary.

So what are the benefits of Sole?

Here are just a few:

  • Restores balance to high and low blood pressure within 15 minutes
  • Stimulates your metabolism, digestion, and circulation
  • Harmonizes acid-alkaline (ph) balance
  • Flushes out heavy metals in your body
  • Reestablishes radiant skin health

We encourage you to invite a little liquid sunlight into your life here at Asheville Salt Cave!

You can book salt cave sessions here

Resources:

Hendel, B (2003). Water and Salt, The Essence of Life (First Edition). Natural Resources, Inc.

This book can be purchased in our Salt Apothecary. 

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So what actually is Yoga Nidra?

Yoga Nidra is otherwise known as Yogic Sleep.

It is an awakened sleep practice performed while laying or seated comfortably. In this practice, you will be taken on a guided meditation journey leading you into the “in between”; that space between being awake and being asleep. Within this space, a dream will be induced taking you into a state of consciousness that can bring about immense healing in your conscious, subconscious, and unconscious mind.

Yoga Nidra sessions can be personalized to your exact experience or they can follow common themes in life like sad/happy, pain/pleasure, rejection/acceptance, and so on.

What are the benefits?

  •  Relaxes the nervous systems + reconnects you to your body
  • Heightens creativity + intuition
  • Formulates new neural pathways in the brain, helping one to go beyond the realm of human suffering and transcend into new + positive ways of thinking + being
  • Aids in the acknowledging and processing of emotions, cultivating greater resilience
  • Can purge stored emotions, fears, and desires from the subconscious + unconscious mind
  • A safe + transformative practice for anxiety, PTSD, and depression

Do you need prior Yoga Experience?

You do not need to be experienced in yoga to practice Yoga Nidra. It is a practice that everyone can do. It’s easy to follow at any age. All your body needs to do is lie down or sit comfortably with eyes closed or open. Stillness is encouraged in this practice but it is never mandatory. You can always move and adjust as you need to.

Coming Soon: A Unique Experience offered by Kate at the Asheville Salt Cave:

All Yoga Nidra experiences with Kate are infused with Usui Holy Fire®III Karuna® + New Earth Reiki. Through the weaving of the energies of Yoga Nidra + Reiki, we will unearth the roots, merge the conscious, subconscious, and unconscious energies, rest, rejuvenate, and awaken to our power.

Check out our Events Page here

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Re-villaging is a term I had not heard of before having my first child. But now it is on the forefront of my mind. Whether you are a parent or not, this is information that should be a common understanding. 

Re-villaging is essentially modern day community support.

Authentic relating is as important as the food we eat, the water we drink and the air we breathe. We are biologically social animals. It is our innate design to need each other. Yet in our modern day culture we have been conditioned to believe we need to be independent and that asking for support is a weakness. This couldn’t be more wrong.

Community (or re-villaging) is one of the most important components to our health and well being. As a new mom, I have recognized the importance of asking for support.

New parents were never meant to parent alone.

And yet, so many of us are in isolation (especially with the current climate). We wonder why postpartum depression is so high, I believe this to be one of the leading components. 

One mother cannot be the whole village (for her family). Yet that is exactly what she is doing out of necessity. This is why new families are so burned out and exhausted, this work was never meant to be done without a village. Our ancestors had their communities and everyone pitched in to care for each other. Children were tended to and looked after by many people other than the parents. 

We truly need one another to thrive. Someone asked me recently if I had 8 people that I could call upon at any moment (that were local to me) for support. Fortunately, I could name 8; but it made me curious, how many actually have this? Can you think of 8 people that would be willing to stop what they are doing and come to you in a moment of need.

This is the re-villaging that needs to happen. 

It is a biological necessity that too many are going without. 

This is how we can pull ourselves out of burn out mode and back into our authentic, joyful, thriving selves. Because living in our joy is our birthright and the way we are meant to experience life. Now is the time to find your people, your village, and hold them close.

 

 

 

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An Overview

Our breath, our breathing practice, is what connects the mind and the body.

It is the bridge between past and future where we find ourselves in the Now. We average over 20,000 breaths in a single day, most of which are unconscious and passively guided by our Autonomic Nervous System. This system controls blood pressure, digestion, breathing, heart rate and all the other essential roles that keep our various organs working together without taking up precious brain power.

But what happens when we directly influence our breath with a conscious breathing practice and isolate it from that autonomic system?

We can actually help steer these different aspects of our bodily functions towards improved performance by focusing on the breathing practice we embrace. This is the goal of pranayama, often referred to as breathework. There are masters who have spent their entire lives perfecting a breathing practice. To allow for control over the body’s various systems: from consciously fluctuating body temperature to actively boosting their immune systems to fight back against infection. However, we all must start somewhere and I believe 4-7-8 breathing is a vital first step down the pathway of embracing the power of our lungs.

The process of meditation, breathwork, yoga or any of these self enhancing practices can seem quite intimidating at first glance. This initial anxiety can be enough to turn anyone away from exploring the numerous benefits to be found within determined self care. I began my journey with this very technique and it is one I still incorporate into my regular practice to this day.

The idea behind 4-7-8 breathing is that we can communicate with our central nervous system through the breath. By allowing our exhales to be longer than our inhales we signal to the mind that we are not in danger and it is okay to reduce the chemicals within the body that are associated with fight or flight responses, and so with stress.

As we come into this mental state of peace and relaxation the body also slows the heart rate, lowers blood pressure and reduces anxiety levels. This is a great technique for anyone who suffers from stress or anxiety as the practice can be done with no equipment, in very little time and in any location. I would often use the 4-7-8 breathe pattern on my subway rides to work, after a stressful situation or even when I’ve simply been in need of greater mental clarity.

The most important aspect of this breathing practice is the focus of your mind. We constantly inhale and exhale throughout our entire days but to sit with the intention of focusing on that breath presents a new experience to the mind and to the body. If you are not experienced in breathework try to avoid feeling frustrated with yourself or as though you need to force yourself to operate at a more demanding level, just the act of beginning such a path is an admirable accomplishment.

Even just sitting with the eyes closed for a few minutes and simply breathing 4 counts on the inhales, 7 counts as you hold the breath and 8 counts as you release it again you will have done yourself a great service.

 

4-7-8 Breathing Practice Technique

I like to start off this practice by taking a seat cross-legged somewhere quiet and calm with my eyes closed and devices away from my general area. It is perfectly acceptable to practice this technique while standing, laying down, driving in your car or even taking a stroll.

Once I have gotten comfortable I begin by releasing all the tension held in my shoulders and neck.

You can do this by taking a large, full breath in through the nose and bringing the shoulders up towards the ears. Squeeze whatever tension you feel upwards and hold the breath. Finally, release the breath and allow the shoulders to relax again as you breath out the stresses that were locked within the muscles. You can gently roll your neck here from side to side, remembering to continuously take deep, full breaths and be careful not to strain yourself in any way. Repeat this tension relief practice as many times as feels appropriate for yourself before moving on to the breathing portion.

Next I suggest taking three large clearing breaths to center yourself and mark a beginning to the practice.

For my clearing breaths I generally take a full inhalation through the nose and exhale through the mouth with a large sigh, try this at least three times.

After you’ve finished your clearing breaths you can begin applying those counts to each portion of the breath: 4 counts inhaling through the nose, 7 counts holding the breath and 8 counts exhaling again through the mouth slowly and with control.

Note that the breaths are divided by counts and not by seconds, the ratio of the different parts of the breath to each other are what produce the results we’re after, although going slower is the goal. To greater focus our mental energies on the breath, we place the tip of the tongue up against the roof of the mouth throughout the entirety of the practice. There will often be times your mind wanders and you will find your tongue has lost its concentration as well, this is perfectly normal and the reason we call this a practice. When you find you have drifted mentally from your breath take a moment to recenter and begin again, placing the tongue back to the roof of the mouth and diving into the next cycle of breathing. The great thing about this technique is that it only takes a handful of minutes to begin experiencing the benefits of alleviating stress and anxiety which is a great reinforcement for continued practice which will only produce more refined results.

This technique is a wonderful introduction to the healing powers of the conscious breath for newly intrigued knowledge seekers, young children, elders or anyone who is looking to expand their understanding of the universe within and without. We encourage you to practice this next time you are feeling overwhelmed or just in need of a quick re-centering. It is by far one of my favorite techniques because of its accessibility, ease of practice and quick noticeable results. We hope you find this technique as useful as we have and that you feel inspired to incorporate it into your daily life as well as share it with friends and your loved ones! If you are interested in more whole self wellness techniques, read our blog about Spiritual Anchors

 

 

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Peppermint essential oil is an energizing oil with a penetrating, minty aroma that helps to relieve both mental and physical fatigue. Use it in the daytime, as its energizing effect may keep you awake at night. This oil has been known to relax tense muscles and spasms, eases painful menstrual cramps, digestive issues and headaches.

Peppermint is soothing in a footbath after a long day on your feet, and one drop on a handkerchief is reviving during travel. This is also a great oil to use in a car diffuser for long trips.

Peppermint oil is often used to help ease headaches, sinus congestion, sore muscles and joints.

 

Traditional uses: emollient, antiseptic, muscle relaxant.

Disclaimer: The information provided here is for educational purposes only, and not intended to treat, prescribe, cure, or diagnose any disease or condition. This information is not intended as a substitute for consulting with your physician or other health care provider. Dreaming Earth Botanicals is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations, or procedures discussed. All matters pertaining to your physical health should be supervised by a health care professional. Keep all aromatherapy products out of reach of children.

 

 

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Colors and patterns may vary.

A Turkish towel, also called a peshtemal or Hammam towel. These bath towels are imported and used in legendary Turkish spas, these tightly woven creations are extremely strong and durable, and feature a stylish handcrafted fringe that makes them ultra chic.

The towels are flat-woven, they’re extremely light and take up very little space, making them the perfect travel companion.

They’re wonderfully versatile. Of course, they make fabulous bathroom towels. But you can just as easily wear your peshtemal as a poolside or beachside wrap.

~ Ultra-absorbent & quick drying

~ Long-lasting softness

~ Beautiful style

Colors and patterns may vary, The towel you receive may not be displayed in picture, all hand made in Turkey with beautiful variety.

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A few weeks ago I wrote about immune supporting herbs; I will continue on the topic of herbs, focusing here on nervous system support and reducing anxiety.

Going into Winter, our immune systems and nervous systems can always use a little extra support and love. Please refer to our last blog to read about immune supporting herbs.

There are several ways to give our nervous system support and reduce anxiety. Every body is so different that you may need to experiment until you find what resonates best for YOUR body.

Here are a several herbs that I have directly worked with for nervous system support:

  • Ashwagandha – as an adaptagen, it helps your body manage stress. It is also used for reducing blood sugar levels, reducing cortisol levels, may reduce symptoms of depression, reduces inflammation, lowers cholesterol and lastly is used for fertility support in men.
  • Chamomile – lowers cortisol levels (stress hormone), treats diabetes and lowers blood sugar, reduces menstrual pain in women, slows or prevents osteoporosis, reduces inflammation, helps with sleep and relaxation, treats cold symptoms, and treats mild skin conditions.
  • Valerian – commonly used for sleep disorders, especially the inability to sleep. Relieves anxiety and psychological stress. And lastly, minimizes hot flashes in menopausal woman.
  • Lavender – like valerian, it is used for improved sleep. It also reduces blood pressure and heart rate, relieves asthma symptoms, natural remedy for pain, treats skin blemishes and bug bites, relives headaches, anxiety and stress.
  • Passionflower – treats anxiety and sleep problems, as well as pain, heart rhythm problems, menopausal symptoms and nervous disorders.
  • Kava Kava – used to treat anxiety disorder, stress, trouble sleeping, PMS, relieves pain, prevents seizures and relaxes muscles. One thing to note: kava works much like alcohol on your brain and it is best to avoid alcohol while taking this herb. In addition, if taken for long periods of time it can be taxing for your liver.
  • CBD – relieves anxiety and depression, reduces pms, protects against neurological disease, relieves chronic physical pain, eases diabetic complications, treats epilepsy, high blood pressure, glaucoma and alleviates ALS symptoms.
  • Lemon Balm – improves mood and cognitive function, helps relieve stress, reduces anxiety, eases insomnia and sleep disorders, used to treat cold sores, relieves indigestion, treats nausea, minimizes menstrual cramps, eases headaches, and may reduce toothache pain.
  • Hops – (yes, the same herb that make beer from!) used for anxiety, inability to sleep, restlessness, tension, nervousness and irritability, alleviate hot flashes and reduce the risk of heart disease. May also reduce swelling and prevent infections.
  • Reishi – not an herb, but rather a mushroom; I wrote about its immune supporting properties in the last blog, but it is an adaptogen, helping the body manage stress. It fights fatigue and depression and supports heart health and blood sugar control.
  • St. Johns Wort – reduces symptoms of depression, stress, tension, menopausal symptoms and may assist with wound healing (when applied topically).
  • Rhodiola – treats anxiety, fatigue and depression, improves brain function, may improve exercise performance, and may help manage diabetes.
  • Oatstraw – improves brain function and induces feelings of wakeful relaxation. This herb appears to change brain-wave patterns and enhance mental focus. It also improves prostate health and is loaded with minerals and b vitamins.
  • Hawthorn – primarily benefits the heart, used often for grief, sadness, heartache and loss. Also used for heart disease, digestion and kidney ailments.
  • Mimosa – often referred to as the “happiness” bark, grows wildly in Asheville (a native tree). It calms anxiety, and can also be used for irritability, depression, mood swings, poor memory and excessive anger.

Other supplements to consider as anti-anxiety/nervous system support:

Vitamin D, Vitamin B-12, L-theanine and magnesium

At the Salt Cave, we offer two blended teas for sale: Immunity Booster which contains: echinacea, marshmallow root, chamomile, oatstraw, tulsi, dandelion root, elderflower, and lavender.  Our Humble Heart blend which contains: hibiscus, rose, lavender, lemon balm, oatstraw and chamomile.

Again, every person is unique and the herbs that work for you may not work well for another person. Always consult your naturopath or doctor concerning any questions or possible contradictions.

What are some other techniques you release anxiety? Or herbs you have worked with that are not listed above. Feel free to comment and share below!

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