Micro breath pauses at work: how 3 minutes every hour can change your day
No time for an hour of yoga? I’ll show you how 3‑minute breathing breaks every hour can realistically relieve your nervous system at work.
Holistica
Knowledge
Yoga nidra in integrative psychiatry — use in chronic stress, insomnia and occupational burnout
Yoga nidra in integrative psychiatry: how it helps with chronic stress, insomnia and burnout. See when it makes sense as a complement to treatment.
Breathing and the nervous system — how simple breathing techniques can support therapy for depression, anxiety and ADHD?
How does breathing affect the nervous system in depression, anxiety and ADHD? Learn simple breathing techniques for stress, anxiety and tension that can support treatment — without promises of miracles.
Yoga nidra and breathing techniques for treating insomnia – what can they really do?
Do you have trouble falling asleep or wake up at night? See how yoga nidra and simple breathing techniques can support insomnia treatment as a natural complement to working with the nervous system.
Why can’t the body “let go” after work?
Do you have trouble winding down after work and feel constant tension even though the day is already over? Find out why the body can’t “let go” after work and how to switch from action mode to rest.
How to exit alarm mode – a medical view on nervous system regulation for people in constant tension
Do you feel like your body is constantly in fight‑or‑flight mode? Learn what nervous system regulation is, how to get out of alarm mode with chronic stress and when to consider consulting a specialist.
Yoga nidra in integrative psychiatry – uses in chronic stress, insomnia and occupational burnout
Wondering whether yoga nidra can support treatment of chronic stress, insomnia and burnout? I explain how yoga nidra works and how to safely include it in integrative psychiatry.
The body holds tension a pill can't reach – how bodywork supports psychiatric treatment
Do you have tension in your body despite treatment for depression or anxiety? I explain how work with the body (movement, breath, mindfulness) can realistically support psychiatric treatment and why a pill is sometimes not enough.
Can psychiatric medications be combined with yoga, meditation and pranayama?
Are you taking psychiatric medications and want to practice yoga, meditation or pranayama? I explain when it is safe, what to watch for and how to sensibly combine pharmacotherapy with practice.
Treatment of anxiety disorders – medication, therapy, breathing and body‑work
Wondering what treatment for anxiety disorders looks like in adults? Check when anti‑anxiety medications come into play, how anxiety therapy works, and what role breathing techniques and body‑work have.
Relaxation techniques: 1 minute to reset. Proven, concrete, no fluff
Relaxation techniques for stress that can realistically be done in one minute: breathing, muscle relaxation, micro‑mindfulness. Concrete instructions based on research, without promises of miracles.
Nervous system regulation – what does it actually mean?
Do you feel constant tension and "crashes"? See what nervous system regulation means from a medical and holistic perspective — no myths, with practical examples.
Diet in ADHD: what really works and what is a myth?
Is there a “diet for ADHD”? Check what research says about the Mediterranean diet, elimination of food colorings, omega‑3 and sugar. A medical, holistic approach – Holistica, psychiatry online.
Diet in autism and Asperger's syndrome – what clinical research really shows
How do diet and supplements affect symptoms of autism and Asperger's syndrome? A review of meta‑analyses and clinical trials: elimination diets, supplementation, microbiota and feeding therapy. Educational article Holistica – holistic…
Diet for stress – what to eat to support the nervous system?
How does diet affect depression and nervous system regulation? Learn the dietary elements that can support depression treatment (alongside medications and therapy) and what to watch out for when experimenting on your own. Educational…
Diet in depression – how nutrition can support treatment and nervous system regulation
How does diet affect depression and nervous system regulation? Learn the dietary elements that can support depression treatment (alongside medications and therapy) and what to watch out for when experimenting on your own. Article
Somatic symptoms of stress – when the body speaks for the mind
Somatic symptoms of stress, pain, palpitations, gut problems – when does the body speak for the mind? How to understand stress and its physical symptoms from a holistic perspective.
Daily rhythm and its impact on mental stability
How do daily rhythm, routine and small rituals affect mental health, stress and symptom relapses? What do studies say and how to build a daily rhythm that supports the nervous system.
Breath as a tool for stress regulation
How does breathing affect stress and the nervous system? Check which breathing exercises help regulate tension and how to breathe during anxiety in a holistic approach.
Movement and the nervous system – why the body must move
How does movement affect the nervous system, stress and mental health? Why the body must move so the brain can better cope with load and emotions.
Why without lifestyle change mental health often does not stabilize?
Why does treating symptoms alone often not suffice for mental health to stabilize? How lifestyle, sleep, exercise and habits affect relapses and the recovery process in a holistic approach.
Daily actions that genuinely support recovery: what to do between visits?
Which everyday actions really support recovery and psychiatric treatment? A concrete plan for recovery habits between visits – from sleep to working with the nervous system.
Why understanding problems alone isn't enough?
Understanding problems alone isn't enough to get out of a crisis. A holistic psychiatrist from Łódź explains what truly heals and how to get moving in therapy.
How to activate the vagus nerve — practical and without magic
How to activate the vagus nerve in everyday life? Simple breathing, cold, sound, movement and mindfulness exercises — safe regulation of the vagus nerve and the nervous system.