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wellness toolkit

Welcome to our specially curated page where we share exclusive content. Find the tools to nurture your wellness and practice self-care no matter where you are. Send any suggestions for additional content to: 

community@pellegrinohealingcenter.com.

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Our Favorite Breathwork Techniques

01

4-7-8 Breath

The 4-7-8 breathwork technique along with other deep breathing methods will help you feel more connected to your body. Deep breathing increases oxygen supply to your brain and stimulates the parasympathetic nervous system, which promotes calmness. This technique will help to bring awareness away from your stressors and quiet your mind.

 

1.) Start by clearing the breath with one exhale through the mouth.

 

2.) Close the mouth and silently inhale to a count of four. At the top of the inhale with the mouth still closed, hold your breath and count to seven.

 

3.) Exhale completely for a count of eight through the mouth. This is one complete cycle.

 

4.) Repeat.

02

Breath of Fire

Breath of Fire involves passive inhales and active exhales that are fast and powerful. It acts as a great way to purify the blood, improving respiratory health, concentration, and mindfulness. This technique is also associated with stress relief.

Start by practicing for 1-3 minutes per day. Your body may need to adjust to this breathing method, so at first you may feel lightheaded. This will go away the more you practice. You want to gradually work up to 5-15 minutes daily. For experienced breathwork aficionado may practice up to 30 minutes or more daily. 

If you have any of the following conditions, we recommend deep breathing techniques like 4-7-8 or deep belly breathing rather than breath of fire:

If you are pregnant or menstruating

If you have vertigo, high blood pressure, heart disease, or seizures. ‌

Our Favorite Meditation Resources

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01

Meditation, Breathwork & Sound Healing Service

We now offer Meditation, Breathwork & Sound Healing sessions with our Intuitive Energy Healer, and Certified Sound Healing practitioner Beth Wing, LPN.

Benefits of breathwork, meditation and sound healing:

  • Deep rest and relaxation

  • Emotional release 

  • Release of trauma

  • Relief from anxiety, panic and fear

  • Increased levels of serotonin and dopamine to help with depression 

  • Increase oxygenation in the blood

  • Energy movement and balancing of the chakra system 

  • Connection and grounding of the body

  • Increased intuition

  • Deep calm and sense of peace

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02

Stress is Gone with Brett Cotter 

Brett Cotter, author and founder of Stress Is Gone, has over 20-years experience helping people break free from stress, pain and traumatic memories.

His guided meditations help you access your deepest source of inner peace, strength and wisdom - practice them morning, evening, or whenever you need a pause from hustle of life.

Visit Brett's youtube page with a library of meditations HERE.

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Meditation Apps

The benefits of meditation are far-reaching and can lead you to a happier, healthier, and more present lifestyle. Explore guided meditations on apps such as Insight Timer, and Healthy Minds Program. 

Our Favorite Mindfulness Resources

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01

Mindfulness Apps

Improve your mental health and well-being with the help of these apps that offer guided meditations, study support, sleep guidance and more.

Open 

Headspace

Calm

Our Favorite Yoga Resources

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01

Yoga Classes

Yoga is coming back to Pellegrino Healing Center! Stay tuned for more info on its return.

We will be hosting Sunrise Yoga at the Hudson Valley Hot Air Balloon Festival in September, 2023. See our event page for more info HERE.

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02

Yoga Apps

Yoga is an ancient practice that can help unite the mind and body. It involves breathing exercises, meditation and asanas (poses) that stretch and flex various muscle groups. Yoga helps reduce stress and increase relaxation.

Down Dog Yoga app

The Down Dog yoga app is free for schools and students. Learn more HERE.

Our Favorite Stress Relief Techniques

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01

Halotherapy in our Salt Cave

Come chill out in the cave! Halotherapy can improve:

  • Mood and energy

  • Stress

  • Seasonal affective disorder

  • Inflammation (helps reduce it)

  • Sleep 

  • Lessens mucus production

  • Asthma and allergy symptoms

  • COPD symptoms

  • Eczema and psoriasis symptoms

  • Respiratory health

Learn more here.

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02

First Aid Stress Tool (FAST)

FAST can be used to help relieve symptoms associated with many different kinds of stress and often offers immediate relief. 

To learn this technique and download a printable copy of instructions, click HERE.

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03

Stress Stopper Breathwork

Another resource from Stress is Gone founder Brett Cotter. This technique is 3 steps that quickly shut down your body's Fight-or-Flight reaction and activate your Relaxation Response.

 

Visit his resource page to access a free download of Brett's stress stopper breathwork technique HERE.

Self-Help Blogs

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