The Power of Mind-Body Practices for Mental Wellness

At FROM WITHIN, we believe that true health extends beyond nutrition, it encompasses the mind, body, and spirit. Our holistic approach integrates evidence-based lifestyle strategies such as meditation, breathwork, cold and hot therapy, and mindfulness to help our clients manage stress, anxiety, and other mental health challenges. In today’s fast-paced world, mental health issues are increasingly common, but research shows that these practices can offer powerful, accessible tools for fostering resilience and wellbeing. Today, we explore the science behind these practices and how they can support your mental health journey.

The Global and Australian Mental Health Landscape

Mental health issues are a significant global concern. According to the World Health Organisation (2022), approximately 1 in 8 people worldwide (around 970 million individuals) live with a mental disorder, with anxiety and depressive disorders being the most prevalent. In Australia, the burden is similarly high. The Australian Institute of Health and Welfare (2023) reports that 21.4% of Australians aged 16–85 experienced a mental disorder in the past 12 months, with anxiety disorders affecting 16.8% of the population. These statistics highlight the urgent need for effective, accessible strategies to manage mental health challenges, which is where mind-body practices come in.

Meditation: Calming the Mind, Reducing Stress

Meditation, a practice rooted in ancient traditions, involves focusing the mind to achieve a state of calm and clarity. Research over the past decade has demonstrated its efficacy in managing stress, anxiety, and depression. A meta-analysis by Goyal et al. (2014) found that mindfulness meditation programs, such as Mindfulness-Based Stress Reduction (MBSR), significantly reduced anxiety and depression in adults compared to control groups. These programs typically involve 8-week courses combining guided meditation, body scans, and mindful awareness exercises.

Meditation’s benefits extend to physiological markers of stress. For instance, a study by Buric et al. (2017) showed that meditation practices reduce cortisol levels and inflammatory biomarkers, which are often elevated in chronic stress. At FROM WITHIN, we incorporate meditation into our treatment plans to help clients cultivate mental clarity and emotional resilience, complementing their nutritional strategies.

Breathwork: Harnessing the Power of Breath

Breathwork, the intentional control of breathing patterns, is another cornerstone of our approach at FROM WITHIN. Techniques such as diaphragmatic breathing and paced respiration have been shown to activate the parasympathetic nervous system, promoting relaxation and reducing anxiety. A randomised controlled trial by Ma et al. (2017) demonstrated that a 4-week breathwork intervention significantly reduced anxiety symptoms in university students, with participants reporting improved emotional regulation and lower stress levels.

Breathwork’s accessibility makes it a versatile tool. A study by Fincham et al. (2023) found that even a single 10-minute session of slow-paced breathing reduced state anxiety in adults, suggesting immediate benefits for acute stress management. For our clients, we recommend simple breathwork exercises, such as 4-7-8 breathing, to integrate into daily routines, enhancing their ability to manage stress alongside dietary adjustments.

Cold and Hot Therapy: Utilising Temperature as a Stress Reliever

Cold and hot therapies, such as cold showers, ice baths, and sauna sessions, have gained popularity for their mental health benefits. These practices leverage temperature changes to influence the body’s stress response and mood. A systematic review by Bleakley et al. (2017) found that cold-water immersion reduced symptoms of depression and anxiety in athletes, likely due to its effects on the autonomic nervous system and endorphin release. Similarly, sauna therapy has been linked to improved mood and reduced stress. A study by Janssen et al. (2016) reported that regular sauna use decreased symptoms of depression in adults, with participants noting enhanced relaxation and wellbeing.

At FROM WITHIN, we guide clients in safely incorporating cold and hot therapies into their routines. For example, alternating between a cold shower and a warm bath can stimulate circulation and promote relaxation, complementing our nutritional plans to support overall mental health.

Mindfulness: Living in the Present Moment

Mindfulness, the practice of maintaining non-judgmental awareness of the present moment, is a powerful tool for managing mental health. Unlike formal meditation, mindfulness can be practiced informally during daily activities, such as eating or walking. A meta-analysis by Hofmann et al. (2017) found that mindfulness-based interventions (MBIs) significantly reduced symptoms of anxiety and depression across diverse populations, including those with clinical and non-clinical mental health concerns.

Mindfulness also enhances emotional regulation. A study by Guendelman et al. (2017) showed that mindfulness practices increased activity in the prefrontal cortex, a brain region associated with self-control, while decreasing activity in the amygdala, linked to stress responses. For our clients at FROM WITHIN, we incorporate mindful eating practices to foster a deeper connection with food, reducing stress-related over or under eating and supporting mental clarity.

Synergistic Benefits for Mental Health

The true power of these practices lies in their synergy. Combining meditation, breathwork, cold and hot therapy, and mindfulness creates a holistic approach to mental wellness. For instance, a study by Streeter et al. (2020) found that a combined intervention of yoga (which includes breathwork and mindfulness) and heat therapy significantly reduced symptoms of depression compared to a control group. This suggests that integrating multiple mind-body practices can amplify their benefits.

At FROM WITHIN, we design personalised treatment plans that weave these practices into our clients’ lives. For example, a client struggling with anxiety might start their day with a 5-minute meditation, practice mindful nutrition during meals, and end with a cold shower to reset their nervous system. These strategies work in harmony with our nutrition plans to address both the physical and emotional aspects of health.

Addressing Mental Health in Australia

In Australia, the prevalence of mental health issues underscores the importance of accessible interventions. The National Study of Mental Health and Wellbeing (2020–2022) revealed that 43.7% of Australians aged 16–85 have experienced a mental disorder at some point in their lives (Australian Bureau of Statistics, 2023). Young adults, particularly those aged 16–24, are disproportionately affected, with 38.8% reporting a mental health condition in the past year. These figures highlight the need for proactive strategies such as those offered at FROM WITHIN.

Our approach is particularly relevant for addressing stress and anxiety, which are exacerbated by modern lifestyles. By teaching clients to integrate mind-body practices, we empower them to take control of their mental health, reducing reliance on pharmacological interventions and fostering long-term resilience.

At FROM WITHIN, we’re committed to helping you thrive through a holistic approach that integrates nutrition with mind-body practices. Meditation, breathwork, cold and hot therapy, and mindfulness offer evidence-based solutions for managing stress, anxiety, and other mental health challenges. By addressing the root causes of mental distress and fostering resilience, these practices empower you to live a healthier, more balanced life. Start small, stay consistent, and let us guide you on your journey to wellness from within. Make an appointment today here.

References

Australian Bureau of Statistics. (2023). National Study of Mental Health and Wellbeing, 2020–2022. https://www.abs.gov.au/statistics/health/mental-health

Australian Institute of Health and Welfare. (2023). Mental health: Prevalence and impact. https://www.aihw.gov.au/mental-health

Basso, J. C., McHale, A., Ende, V., Oberlin, D. J., & Suzuki, W. A. (2019). Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behavioural Brain Research, 356, 208–220. https://doi.org/10.1016/j.bbr.2018.08.023

Bleakley, C. M., Bieuzen, F., Davison, G. W., & Costello, J. T. (2017). Whole-body cryotherapy: Empirical evidence and theoretical perspectives. Open Access Journal of Sports Medicine, 8, 25–36. https://doi.org/10.2147/OAJSM.S124913

Buric, I., Farias, M., Jong, J., Mee, C., & Brazil, I. A. (2017). What is the molecular signature of mind–body interventions? A systematic review of gene expression changes induced by meditation and related practices. Frontiers in Immunology, 8, 670. https://doi.org/10.3389/fimmu.2017.00670

Fincham, G. W., Strauss, C., Montero-Marin, J., & Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13(1), 432. https://doi.org/10.1038/s41598-022-27247-y

Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D. D., Shihab, H. M., Ranasinghe, P. D., Linn, S., Saha, S., Bass, E. B., & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368. https://doi.org/10.1001/jamainternmed.2013.13018

Guendelman, S., Medeiros, S., & Rampes, H. (2017). Mindfulness and emotion regulation: Insights from neuro Ascending and descending: A systematic review. Frontiers in Psychology, 8, 1625. https://doi.org/10.3389/fpsyg.2017.01625

Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2017). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 85(4), 345–356. https://doi.org/10.1037/ccp0000163

Janssen, C. W., Lowry, C. A., Mehl, M. R., Allen, J. J., Kelly, K. L., Gartner, D. E., Medrano, A., Richards, J. R., & Raison, C. L. (2016). Whole-body hyperthermia for the treatment of major depression: A randomized controlled pilot study. JAMA Psychiatry, 73(7), 789–795. https://doi.org/10.1001/jamapsychiatry.2016.1031

Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., Wei, G. X., & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874. https://doi.org/10.3389/fpsyg.2017.00874

Streeter, C. C., Gerbarg, P. L., Brown, R. P., Scott, T. M., & Saper, R. B. (2020). A randomized controlled trial of yoga and paced breathing for depression. Journal of Clinical Psychiatry, 81(4), 19m12964. https://doi.org/10.4088/JCP.19m12964

World Health Organization. (2022). Mental disorders. https://www.who.int/news-room/fact-sheets/detail/mental-disorders