Welcome to the Rooted Dove Integrative Wellness Resource Page! Here you’ll find tools, articles, and links to support your mental, emotional, and physical well-being. These resources are designed to complement your therapy journey and empower you with knowledge and practical strategies. Bookmark this page—I will update with new tips and materials!

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Supporting your nervous system can help reduce stress, improve emotional regulation, and enhance overall well-being. Here are practical tools you can incorporate into your daily routine.

  • Breathing exercises are a simple but powerful way to regulate the nervous system. Slow, intentional breaths signal safety to the brain, reduce stress hormones, lower heart rate, and help the body shift out of fight, flight, or freeze responses. Practicing mindful breathing can improve focus, calm anxiety, and restore a sense of balance. Try the ones listed below!

    Key Points for Effective Breathing Exercises

    1. Stay Relaxed – Keep your shoulders, jaw, and chest as relaxed as possible. Tension can reduce effectiveness.

    2. Breathe Slowly and Deeply – Inhale gently through the nose, allowing your belly to expand, and exhale fully through the mouth or nose. Avoid shallow, rapid chest breathing.

    3. Focus on Your Breath – Pay attention to each inhale and exhale. This mindfulness helps calm the nervous system.

    4. Maintain a Comfortable Rhythm – Don’t force your breathing. Use a pace that feels natural, even if it’s slower than normal.

    5. Consistency Over Duration – Short, regular sessions (even 1–5 minutes) can be more effective than occasional long sessions.

    6. Be Patient and Non-Judgmental – Your mind may wander or your body may feel restless. That’s normal—gently bring attention back to your breath.

    ✅ Tip: Breathing exercises are most effective when combined with other grounding strategies like gentle movement, sensory awareness, or self-compassion practices.

    Calm your nervous system anytime with these 3 simple breathing exercises. Grab your free PDF and start feeling grounded today!

  • Connect with your body and the present moment:

    • 5-4-3-2-1 Exercise: Notice 5 things you see, 4 you touch, 3 you hear, 2 you smell, and 1 you taste.

    • Earthing: Walk barefoot on grass, sand, or soil.

    • Tactile Objects: Use stress balls, textured fabrics, or fidget tools.

    • Insight Timer

    • Mindful

    • How We Feel

  • Local Hotlines & Crisis Support

    • Harris Center for Mental Health and IDD- 24/7 Crisis & Access Line: 713-970-7000

    • Lone Star Behavioral Health (Cypress, TX)- Admissions/24 hour contact for inpatient and outpatient services: 281-516-6200

    • Crisis Text Line- Text HOME to 741741 for free, 24/7 support in the U.S.

    • Suicide & Crisis Lifeline-provides free, 24/7, confidential support for anyone experiencing a mental health crisis, suicidal thoughts, or emotional distress: 988

    Please Note:
    This is     not an exhaustive list of resources. If you are experiencing an emergency or need immediate assistance, call 911 .

    • American Psychological Association

    • National Association of Social Workers

    • American Counseling Association

    • Association for Behavioral and Cognitive Therapies

    • Institute for Functional Medicine

    • American Holistic Health Association

    • Academy of Integrative Health & Medicine

    • Academy of Nutrition and Dietetics

    • American Nutrition Association

    Please Note:
    This is     not an exhaustive list of resources. If you are experiencing an emergency or need immediate assistance, call 911 or contact a local crisis line.

    • Suicide & Crisis Lifeline: Dial 988

    • Local Harris County Crisis Line: 713‑970‑7000

    • NAMI Greater Houston-Offers support groups online and in person for adults living with mental health conditions, and family/support groups for their loved ones.

    • GriefShare- Weekly grief recovery support groups at various local church locations (Cypress, TX chapter)

    • re:Mind- Free support groups for depression & bipolar disorders

    Please Note:
    This is     not an exhaustive list of resources. If you are experiencing an emergency or need immediate assistance, call 911 or contact a local crisis line.

    • Suicide & Crisis Lifeline: Dial 988

    • Local Harris County Crisis Line: 713‑970‑7000

These tools provide accessible, self guided support that complements therapy & wellness practices.