Taking care of your health doesn't have to drain your wallet. Many holistic health practices, which nurture your mind, body and spirit, are surprisingly affordable — or even free. The best part? You can try them from the comfort of your own home.
While therapies like massage and acupuncture come with a price tag, plenty of holistic options cost little to nothing. Here are a few to get you started.
Art therapy
Creating or enjoying art can be relaxing and good for your health. Whether you paint, draw, sculpt or simply doodle, art can help you process emotions and reduce stress. You don't need a lot of talent or expensive supplies — just start with whatever you have.
Benefits of art therapy include:
- Lowering stress. Making art reduces cortisol, a stress hormone, and boosts serotonin, known as the feel-good hormone.
- Improving focus. Art engages your mind, helping you enter a relaxed "flow state." In a flow state, you become absorbed in the activity, losing a sense of time.
- Processing emotions. Creative expression can help release difficult feelings and bring relief.
- Boosting hope. Creating art encourages decision-making and forward thinking, which can help you imagine a brighter future.
Deep breathing
Deep breathing is one of the simplest ways to calm your mind and relax your body. By slowing down and using your belly to breathe, you can:
- Relax tight muscles.
- Increase blood flow.
- Release feel-good chemicals, like endorphins.
- Reduce stress hormones in the brain.
To practice deep breathing, place one hand on your chest and the other on your belly. Breathe in through your nose for two seconds, letting your belly expand. Exhale slowly through pursed lips for four seconds, tightening your belly as you breathe out.
Try this for a few minutes to feel more relaxed.
Guided imagery
Your imagination is a powerful thing. And it's free and ready for you to use. During guided imagery, you imagine being in a pleasant, relaxing space. Try these steps:
- Find a comfortable place to sit or lie down. Close your eyes.
- Breathe in slowly through your nose. Breathe out through your mouth.
- Picture a peaceful setting. It could be a beach, a garden or any other scene that you like.
- Imagine the sounds, smells, sights and feelings. Is there a breeze? How does it feel on your skin? It may help to add a path to your scene. As you imagine following the path along the beach or in the forest, let go of tension in your body.
Guided imagery is used in many medical settings to help manage stress, pre-surgery fears and cancer pain, and to help with sleep. It's also a free therapy that you can try anytime you need it.
Meditation
Meditation is a type of holistic practice that encourages a healthier relationship with your thoughts and emotions. You can practice meditation anywhere — while out for a walk, while riding the bus, or even in the middle of a tense meeting.
There is no right or wrong way to meditate. But here are some common techniques:
- Body scan. Focus on each part of your body, starting with your feet and moving to your head. Notice the sensations and release tension.
- Sitting meditation. Sit comfortably, breathe deeply and pay attention to your breath. If your mind wanders, gently bring your attention back to the breath.
- Walking meditation. Walk slowly, paying attention to your steps and movements.
- Guided meditation. Listen to a recording that walks you through calming imagery or phrases.
The benefits of this free practice include reducing negative emotions, relieving stress, and increasing imagination and creativity. Meditation also can improve your physical health by lowering your blood pressure and resting heart rate, as well as helping you sleep better.
Pilates
Pilates is a set of exercises that builds core muscle strength and increases energy. It's offered in many gyms and spas. But really, you need nothing more than a mat and an instructional video.
Pilates is great for both exercise and stress relief. Some research shows it can improve flexibility, balance and endurance, as well as relieve back pain and help with stroke recovery.
If Pilates is new for you, talk to your healthcare team about it and get guidance from an instructor first.
Qigong and tai chi
These gentle, flowing practices combine movement, breathing and meditation to support your physical and mental health. Qigong and tai chi can help with balance, stress relief and sleep.
Free online resources are widely available, but consider learning from an instructor to get the basics down. Many community centers and other local organizations offer classes.
Yoga
Yoga involves performing a series of postures and controlled breathing exercises designed to promote a more flexible body and a calm mind. As you move through poses that require balance and concentration, you're encouraged to focus less on your busy day and more on the moment.
If you're new to yoga, talk to your healthcare team first. Yoga is generally safe for most healthy people when it's practiced with a trained instructor, either in person or online. But in some situations, yoga may pose risks.
When it comes to holistic health practices, there's no one-size-fits-all solution. Try different techniques to see what works best for you. Small changes can make a big difference for your overall well-being.