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“Take a deep breath.” It’s what your mom told you when you were hyperventilating about some disastrous situation as a kid—maybe a fall off a bike or worse, your brother stealing your toys. Like all things in life, your mom was right; taking a deep breath can be one of the most important things you do all day.


Meditative and mindful practices have been around for centuries, but like so many ancient and esoteric practices, we’re only now getting around to learning what’s truly behind them.

Simply open a magazine or click over to Facebook and you’ll likely be inundated with headlines reading, “Yoga Reduces Stress,” or “The Stress-Busting, Mood-Lifting Effects of Mindfulness.” But beyond these headlines is the real story: We have the control to heal ourselves in ways we’ve not previously imagined.

And it’s not just California hippies taking advantage of the healing power of thought.

For more than 17 years, George Mumford, a sports psychologist and mindfulness expert, has worked with some of the world’s top-performing athletes, including Michael Jordan and Kobe Bryant, teaching them that meditation is a key ingredient for winning championships.

“George helped me understand the art of mindfulness,” Bryant told The Huffington Post. “To be neither distracted or focused, rigid or flexible, passive or aggressive. I learned just to be.”

Politicians are also joining the meditation movement in droves. Tim Ryan, a Democratic Congressman from Ohio, makes it a part of his daily routine to take time and introspect. “If this can help me, a half-Irish, half-Italian quarterback from Northeast Ohio, it’s for everybody,” Ryan told Salon in a 2013 interview. He’s also sharing his love of mindfulness and meditation with his constituents. In 2015, Ryan introduced the Academic, Social and Emotional Learning (SEL) Act.

[quote position=”right” is_quote=”true”]To be neither distracted or focused, rigid or flexible, passive or aggressive. I learned just to be.[/quote]

The act will help to financially support teacher training in SEL, which is proven to boost student’s academic performance. “I have seen firsthand what teaching social and emotional learning can do for students and their classrooms in Ohio and across the nation,” Ryan shared in a statement. “These programs are scientifically proven to help students increase skills in problem solving, conflict resolution, responsible decision making and relationship building – these are the skills that will build the foundation for students to better perform academically and throughout their lives. Now is the time to promote programs that create a safer and more secure school culture in America.”

And it’s not just the rich, famous, and powerful using mindful meditation. Groups including the Prison Yoga Project and the Prison Mindfulness Institute are bringing the power of internal reflection to incarcerated individuals across the country.

“Yoga really allowed me to work on core issues,” Adam Verdoux, a 45-year-old ex-con told Epoch Times. “It played a huge part in my change. It really facilitated that process.” There remains a year waitlist to join the yoga program at San Quentin State Prison, where Verdoux served his time. Additionally, Epoch Times reports, more than 15,000 prisoners have requested yoga guidebooks to assist in self-guided meditation.

At the root of much of this is the simple act of focusing on one’s breath—an act that is core to so many meditative traditions. “Breathe in. Breathe out. Pay attention to your breath. Repeat.” Modern science is showing us that this doesn’t just calm us in the moment, if practiced over time, it can actually make real changes to the workings and shape of our brains—changes that actually help us heal from traumas and become more resilient to the stresses we all endure. In one study, researchers at Harvard University found that just eight weeks of mindfulness meditation made measurable and impactful differences in the brain.

“Although the practice of meditation is associated with a sense of peacefulness and physical relaxation, practitioners have long claimed that meditation also provides cognitive and psychological benefits that persist throughout the day,” the study’s senior author Sara Lazar, a Harvard Medical School instructor in psychology, said in a statement. “This study demonstrates that changes in brain structure may underlie some of these reported improvements and that people are not just feeling better because they are spending time relaxing.”

As explained in GOOD’s new video above, this type of meditative practice and the associated changes to our brain can even help us live more in the present moment and overcome that feeling of life speeding by like a freight train. It’s getting more obvious all the time: Soon meditation will be as common sense and as common practice as brushing your teeth. So, if you can build a habit to keep your teeth clean, how can you also take care of your brain in the same way? We created a few quick, illustrated tips to help you bring very simple mindful practices to some unexpected parts of your day:

And for real, you should probably give yourself two minutes and try that last tip before you move on to the next link on the internet.

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The video above was made possible with the support of Here To Be, a new social impact initiative from lululemon.

  • More women are rejecting ‘optimization culture’ for realistic wellness plans
    Photo credit: CanvaA woman intensely exercises, left, and a morning stretch, right.

    Being fit used to mean getting enough sleep, drinking more water, and moving your body, perhaps in a daily walk. With the explosion of social media and digital self-help trends, finding an acceptable level of wellness can feel like stepping into a full-time job with daily performance reviews.

    For many women, what started as self-care has slowly become another exhausting form of self-optimization. And increasingly, they’re pretty much done with it. According to Women’s Business Daily, one of the biggest wellness shifts happening right now is a move away from extreme routines. Women want habits that actually fit into real life.

    fitness culture, self-optimization, realistic wellness, mindful living
    An intense workout.
    Photo credit: Canva

    Wellness feels like a full-time job

    Instead of chasing perfection, more women are choosing what can be described as a more realistic approach to wellness, incorporating sustainable routines built around balance and emotional well-being rather than climbing a never-ending ladder of constant improvement.

    The shift comes after a solid decade of what many refer to online as “optimization culture.” This exhausting idea assumes that every part of life needs to be carefully measured, improved, and optimized.

    Experts believe this mindset is not only making people miserable; it’s unsustainable.

    wellness overload, social wellness, health fatigue, hustle culture
    An exhausting routine.
    Photo credit: Canva

    A backlash against the “always improve yourself” culture

    A recent article in Psychology Today found that “wellnessmaxxing” trends turn self-care into another form of anxiety. This is especially true when routines become so demanding that people feel more guilt than relief. As creators post TikToks showing themselves “maxing out” in some kind of self-congratulation, they spread unhelpful expectations that no longer promote self-care.

    Verywell Health explains that these influencers broadcast an all-consuming performance metric. People now face a painful realization that they can never do enough. It’s hard to miss the irony that wellness has begun to feel unhealthy.

    Women are increasingly embracing low-pressure routines instead of overly aspirational ones. Think walks instead of cross-training, and a morning meditation instead of a week-long stay at a Tibetan monastery. It’s okay to just eat more vegetables instead of a perfectly balanced daily nutrition plan of 150 grams of protein, wheatgrass smoothies, and specifically rated pH-balanced alkaline water.

    After all the extreme exercises, self-help books, and sophisticated meal plans, it’s time to get back to basics. Here’s one version of a realistic plan: drink some water, get outside, and try to sleep a little better.

    anti-hustle, performance pressure, happiness, lifestyle
    A casual walk with a dog.
    Photo credit: Canva

    Getting back to the basics

    A beauty editor writing for Who What Wear documented her attempt to follow a social-media-inspired wellness reset. With all the expensive and complicated habits she hoped would unlock the “incredibly high-functioning, ultra-productive version” of herself, she came away understanding that she should stick with the basics.

    Modern life already asks women to juggle careers, caregiving, appearance standards, finances, and relationships. Somewhere along the journey, wellness became just one more category to add to the pile.

    work life balance, culture, community, women wellness
    Maintaining a perfect life balance.
    Photo credit: Canva

    Women are choosing simple, sustainable routines

    Finding realistic wellness is a trend that reflects a growing desire for community-centered wellness rather than isolated self-improvement. Instead of wellness looking like a solo pursuit for an achievement award, many women are leaning toward connection: walking groups, shared meals, accountability with friends, and being honest about feeling burned out on all of it.

    The Times reports that people feel walking groups are less intimidating and more emotionally supportive. People don’t just want fitness; they want to belong to something.

    A 2025 study in Frontiers in Psychology focused on the benefits of women finding social support groups. Programs that incorporated women’s preferences into their daily lives were more likely to be enjoyed and maintained.

    Wellness cultures have told women the answer is to do more: more discipline, more self-reflection, more perfect sleep, more work dedication, more family direction, more effort.

    Making life more enjoyable and realistic can help well-being feel easier to maintain. A joyful life is better lived “in” than constantly measured “against” unrealistic expectations.

  • Is baby talk bad? Why ‘parentese’ actually helps babies learn language
    Photo credit: MoMo Productions/DigitalVision via Getty ImagesEmphasizing the sounds of certain words to young children can help them retain language, not confuse them about speaking properly.

    Many parents have heard the warning: Don’t use baby talk with babies and toddlers. Instead, caregivers are often encouraged to speak properly and use adultlike language, out of concern that simplified speech could confuse children or delay language development.

    But my research, which I highlighted in in my new book, “Beyond Words,” suggests the opposite is true. The sing-song voice many adults instinctively use with infants, sometimes called “baby talk” but more accurately known as “parentese” or infant-directed speech, actually helps children learn language.

    Far from confusing babies, exaggerating phrases like “Loooook at the doggie!” capture their attention, help them detect patterns in speech and strengthen social bonding.

    And the funny mistakes children make along the way, such as saying “goed,” instead of “went,” or “mouses” instead of “mice,” are not signs that children are learning language incorrectly. They are evidence that children are actively working out the rules of language for themselves.

    A man holds his hands away from his face and leans over a small baby lying on a bed and smiles.
    Speaking ‘parentese’ to a child doesn’t involve nonsense words. BjelicaS/E+ via Getty Images

    What parentese really is

    When many people think of baby talk, they imagine nonsense phrases like “goo goo ga ga” or made-up words like “num nums.” But that’s not what linguists and developmental psychologists mean by parentese.

    Parentese uses real words and grammatically correct sentences, but with exaggerated intonation, a higher pitch, stretched-out vowels and a slower rhythm. Think of the way a caregiver might naturally say: “Hi, baaaaby! Are you huuungry?”

    There is little evidence that occasional playful nonsense words harm children’s language development. But studies suggest that parentese in particular helps babies pay attention to speech, recognize patterns and engage socially.

    Adults across cultures tend to speak this way to infants instinctively. Even people who swear they never use baby talk often slip into it around babies.

    Researchers have found that infants actually prefer listening to parentese over regular adult speech. The exaggerated sounds and slower pacing make language easier to process. Babies are better able to pick out individual sounds, notice word boundaries and recognize patterns. In other words, parentese helps tune babies into language.

    It also strengthens emotional connection. Language learning does not happen in isolation. Babies learn through warm, responsive interaction with caregivers during feeding, play, bath time and everyday routines.

    Interestingly, humans are not the only ones who respond to this style of communication. Studies have even shown that cats react more positively when people use a baby-talk voice with them.

    Babies are not passive learners

    Children do not learn language simply by copying adults word for word. They actively test hypotheses about how language works. That is why toddlers make predictable and surprisingly logical mistakes.

    One common example is overgeneralization. A child learns that people form the past tense of many verbs by adding “-ed,” so they produce forms like “goed,” “eated” or “comed.”

    These are not random errors. In fact, they show that the child has understood a grammatical rule and is trying to apply it consistently. The problem is simply that English is full of irregular exceptions. The same thing happens with plurals. Children may say “foots” instead of “feet” or “mouses” instead of “mice.” Again, the logic behind these errors is sound.

    Linguists sometimes say that children are little scientists, constantly testing patterns and revising their understanding as they receive more input from the world around them.

    Why toddlers call everything a ‘dog’

    Young children also make predictable mistakes with meaning.

    A toddler might learn the word “dog” and then use it for every four-legged animal they encounter. Linguists call this overextension. On the flip side, some children use words too narrowly. A child may use “dog” only for the family pet and not recognize that other dogs belong in the same category. Linguists call this tendency underextension.

    These mistakes reveal how children organize and categorize the world around them. They are gradually mapping words onto objects, people and experiences.

    Pronouns are another tricky area. Small children often confuse “me” and “you” because these words constantly shift depending on who is speaking. If a parent says, “I’ll pick you up,” the child hears themselves called “you.” But when they try to repeat the sentence, they may not yet understand that the labels switch from speaker to speaker.

    This is why toddlers sometimes say things that sound unintentionally cute or confusing. But beneath the confusion is a sophisticated learning process.

    Even the Cookie Monster gets it wrong

    Children’s speech errors are so recognizable that they often appear in popular culture. Sesame Street’s character Cookie Monster famously says things like “Me want cookie,” while Elmo often refers to himself in the third person: “Elmo wants this.” These speech patterns mirror real stages of child language development. Young children commonly confuse pronouns or refer to themselves by name before mastering forms like “I,” “me” and “mine.”

    Despite occasional complaints from adults, there is no evidence that hearing this kind of speech harms children’s language development. If anything, it reflects the natural experimentation children go through.

    A Cookie Monster puppet stands near a black tarp with its mouth open and holds a cookie.
    The Cookie Monster saying ‘Me want cookie’ won’t teach babies and young kids to speak incorrectly. Brian Killian/WireImage via Getty Images

    ‘Pasketti’ and ‘wabbit’

    Pronunciation develops gradually too. Young children often simplify difficult sounds and groups of consonants. “Spaghetti” becomes “pasketti,” “rabbit” becomes “wabbit” and “yellow” may come out as “lellow.”

    Speech-language specialists call these simplifications phonological processes. They are a normal part of development because some sounds are physically harder to produce than others. Sounds such as r, th, sh and ch tend to develop later because they require more precise control of the tongue and mouth.

    Most children naturally outgrow these pronunciation patterns as their speech matures. However, persistent difficulties can sometimes signal a speech or language disorder, which may require professional support.

    A graphic image shows a young child's head with various colorful thought bubbles inside.
    Children don’t learn language by copying adults word for word. They learn through interaction, experimentation and repetition. DrAfter123/DigitalVision Vectors via Getty Images

    Mistakes are part of learning

    Parents are often under enormous pressure to do everything right, including helping their children learn to speak a language. But children do not learn language by avoiding mistakes. They learn through interaction, experimentation and repetition.

    Parentese helps babies focus on speech and engage socially. The funny mistakes toddlers make reveal that they are actively piecing together the complex system of language and are often signs of normal development. Language acquisition is messy, creative and remarkably sophisticated.

    Speaking in an exaggerated sing-song voice to a baby is not something parents and caregivers need to feel embarrassed about.

    Far from harming language acquisition, it may help lay the foundation for it.

    This article originally appeared on The Conversation. You can read it here.

  • People who dread working out are trying ‘micro walks,’ and the results feel great
    Photo credit: CanvaWomen enjoy a short walk.

    For many people, working out isn’t the hard part. It’s everything that comes with it: the time commitment, the pressure of consistency, and the feeling that only full workouts count.

    That all-or-nothing mindset keeps a lot of people from even getting started. This might explain why a small idea has been gaining traction. Instead of setting aside an hour or two to exercise, people are taking “micro walks” instead.

    physical exercise, short bursts, mindset, consistency
    Two women enjoy a quick “micro walk.”
    Photo credit: Canva

    “Micro walks” are simple and still provide the benefits

    A loop around the block in the morning. A quick break between meetings or events on the daily schedule. Perhaps another lap after dinner. These short walks sprinkled throughout the day might seem too simple to matter.

    For a growing number of people, the simplicity is what makes it really work. Doing less at a time, but more often, is what’s resonating. The barrier to entry suddenly drops. People don’t need much motivation. Just a few minutes is enough to get started.

    The hidden appeal behind shorter walks

    The appeal of a “micro walk” for people dreading a workout isn’t necessarily about peak optimization. The benefits come from gaining momentum. For individuals who have spent years feeling like they’re either all-in or completely off track, this offers a third option.

    Short periods of exercise fit into the structure of real life instead of competing with it. Finding the time to set aside large blocks of time can be difficult for many people. Breaking movement into smaller increments makes it far more manageable.

    In the end, consistency matters more than perfection. Getting daily steps in becomes something achievable rather than overwhelming.

    Research shows that shorter walks work

    A 2024 study published in the Proceedings of the Royal Society B, a scientific journal recognized for its rigorous reviews, investigated the benefits of different walking patterns. The findings revealed that short walking bursts use more energy than longer continuous walks. Breaking up exercise is more impactful than it seems.

    Harvard Health Publishing reported that even brief walks can boost energy and counteract the effects of prolonged sitting. Getting moving has significant heart health advantages, and walking is extremely accessible.

    Physical exercise boosts overall well-being

    Turning short walks into a mental reset can boost a person’s emotional well-being. Physical exercise stimulates the body, yet it also increases inner harmony. A 2025 study published in Springer Nature found that even a 10-minute walk can meaningfully improve mood regulation. Finding the time for a brief walk can lessen symptoms of anxiety.

    A 2024 study published in Nature demonstrated that short activity breaks increase cognitive performance and elevate mood. There are immediate emotional advantages to activities like “micro walks,” not just long-term fitness gains.

    Science demonstrates that walking has both physical and emotional benefits. The most common barriers are time and motivation. Shifting from big goals to showing up in small, repeatable moments is what actually matters. “Micro walks” turn movement from something people have to make time for into something that becomes part of how they live. It’s another small step toward finding happiness.

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