Mental Health

A breathing technique that may help you calm down at bedtime or in stressful moments.

1. Inhale through the nose for 4 seconds
2. Hold your breath for 7 seconds
3. Exhale slowly through the mouth for 8 seconds
4. Repeat 4 rounds

A focus-and-calm technique also used by Navy SEALs. Each stage lasts 4 seconds.

1. Inhale for 4 seconds
2. Hold for 4 seconds
3. Exhale for 4 seconds
4. Hold empty for 4 seconds, then repeat

Deep belly breathing. Activates the parasympathetic system, lowers stress hormones.

1. Lie down in a comfortable position
2. Place one hand on your belly, the other on your chest
3. Inhale slowly through the nose — only the belly should rise
4. Exhale through the mouth for twice as long

The practice of directing attention to a single point — your breath, body sensations. Ideal for beginners.

1. Sit in a comfortable position
2. Gently close your eyes
3. Watch your breath — don't try to change it
4. When your mind wanders, gently bring it back

Slowly move your attention from your toes to the top of your head, noticing any tension in each area.

1. Lie on your back, close your eyes
2. Start at the toes
3. Spend a few breaths on each area
4. If there's tension, release it with a breath

Sending compassion and good wishes to yourself and your future baby. Strengthens emotional bonding.

1. Sit comfortably, place your hands over your heart
2. Say "May I be safe, may I be healthy"
3. Visualize your baby in your mind
4. Send wishes: "Come healthy, be happy"

Going to bed and waking up at the same time, keeping the phone out of the room, creating a dark and cool environment.

1. Go to bed and wake up at the same time every day
2. Put down screens 1 hour before bed
3. Keep the room dark and 18-20°C (64-68°F)
4. Cut caffeine after noon

A fixed ritual that prepares the body for sleep. Book, warm shower, herbal tea, light stretching.

1. 1 cup of warm chamomile tea
2. 10 min reading (physical book)
3. 5 min light stretching
4. Dim the lights, breathe deeply

Writing down your feelings eases hidden stress. Write 3 gratitude notes every day.

1. Make time in the evening or morning
2. What did I feel today?
3. What am I grateful for?
4. What do I hope for tomorrow?

30 minutes in a forest, park, or beach measurably reduces cortisol levels.

1. Put down the phone
2. Walk slowly, observe your surroundings
3. Notice sounds, smells, textures
4. Breathe deeply

Stay away from social media at least once a week. Reduces mental noise, improves focus.

1. Mute notifications
2. Put the phone in another room
3. Choose a book, walk, or conversation
4. Observe how you feel afterward