For exclusive access to all our stories, including sequences, teacher tips, video classes, and more, join Outside+ today.
Get a taste of the spa’s rejuvenating vibe with these tips from Chief Medical Officer Tieraona Low Dog, MD, then book a stay at either their Dallas, Las Vegas, or Scottsdale, Arizona (pictured), location.
1. Massage the core
You can often ease digestive issues and pelvic pain by massaging the belly. After a warm shower or bath, lie down and apply oil or lotion to the fingertips of both hands. Place your fingertips at your belly button. Pressing gently but firmly, spiral outward, making bigger and bigger clockwise circles until you go as high as your rib cage and as low as your lower pelvis. Make a total of 50 revolutions.
2. Soak in salts
In a bowl, mix 2 cups of Epsom salts and 10 drops of essential oil (try lavender to relax or peppermint for a pick-me-up); let sit for 15 minutes. Fill your bathtub one-third full, dump the salt mixture into the water, then fill the tub completely and soak for 20 minutes. Besides the aromatherapy benefits, you will also absorb some magnesium from the Epsom salts, which helps muscles relax.
3. Breathe in calm
Try this simple pranayama technique at bedtime: With eyes closed, inhale for a count of four, hold your breath for a count of seven, then exhale for a count of eight, breathing out the stress and tension that accumulated during your day. Repeat four times. “I do this before bed, and a peacefulness comes over me, which helps me get a great night’s sleep,” says Low Dog.
See also The Science of Breathing