TOOL OF THE TRADE: HUM YOUR WAY TO CALM

Did you know emotional regulation isn’t just mental—it’s something you can physically activate in your body?

A 2023 study found that a simple “mmm” hum—central to the yogic practice of Bhramari Pranayama—can activate the vagus nerve, lowering stress and heart rate while improving heart rate variability. The result? A calmer mind, a more centered body, and a renewed sense of well-being.

The best part: you don’t need a meditation cushion, quiet room, or special equipment—just your voice and a comfortable spot.

How to Try It

• • Get Comfortable: Sit or stand in a relaxed position.
  
• • Inhale & Hum: Breathe in through your nose, then hum “mmm” as you exhale, feeling the vibration in your face, throat, and chest.
  
• • Tune In: Focus on the sensation, imagining it melting away tension.
  
• • Repeat & Relax: Continue for 5–10 minutes (or as long as feels good), then pause and notice any changes in your body and mind.
  

Why it works:  
This quick, physical reset can:  

• ✔️ Reduce stress
  
• ✔️ Lower heart rate, supporting cardiovascular health
  
• ✔️ Boost respiratory function for sharper focus and clearer thinking
  
• ✔️ Create a pause to calm racing thoughts
  

At BODA, we believe in giving participants real tools—not just talk. Techniques like this support deeper emotional work and help build resilience, one of the most important foundations of long-term mental wellness.

So next time you feel overwhelmed, hum for just 30 seconds, then notice how you feel.

WHAT WE DO

BODA Therapy offers a new approach for preteens, adolescents, young adults, and families. Rooted in accessibility, engagement, and accountability, we facilitate experiential therapy and coaching through familiar, enjoyable activities that extend beyond traditional hour-long office sessions. We provide a structured accountability program to prevent backsliding and reinforce progress.

We also design customized 3–5-night retreats in the Catskills, blending immersive outdoor experiences with therapy that is dynamic, meaningful, and often enjoyable.

BODA RETREATS

At BODA, we go beyond the traditional weekly therapy session by creating immersive, nature-based experiences designed to support lasting change.

Our retreats bring participants outside—hiking, biking, fishing, skiing, and engaging in meaningful therapeutic work. Why? Because time in nature is more than refreshing—it’s clinically proven to:

• 🌟 Boost mood and focus
  
• 🌟 Improve short-term memory
  
• 🌟 Lower stress and PTSD symptoms
  

These experiences help our participants engage more deeply and build a sustainable blueprint for well-being. BODA retreats are also designed to complement ongoing therapy—not replace it. We work closely with referring clinicians to ensure continuity of care, offering an added layer of support when participants need a reset, more intensive skill-building, or help navigating a challenging period.

Upcoming Retreat Dates:

• • August 26–28
  
• • September 4–7
  
• • September 18–21
  
• • October 2–5
  
• • October 16–19
  
• • November 6–9
  

If you know someone who could benefit from a BODA retreat this summer or fall, email us at info@bodatherapy.com or schedule a phone call with our founder, Andrew Tepper via Calendly.

AT’S FAVORITE FINDS

🤖 In The New York Times, one mother shares how her daughter confided suicidal thoughts to a ChatGPT “therapist,” raising urgent questions about A.I.’s role in mental health care.

📚 In PubMed Central, researchers weigh ChatGPT’s role in therapy—a promising support tool, but still prone to bias and overconfidence.

🍃 Dr. Richard Schwartz joins Dan Harris of 10% Happier to unpack his “Internal Family Systems” model—how the different ‘parts’ of us work together. Think Inside Out meets real life!

IN THE NEWS

🌿 BODA Therapy was featured in The New York Times! The article highlights founder Andrew Tepper’s unique use of outdoor activities—like hiking, skiing, and campfire cooking—to help young participants connect more openly in therapy by making it feel natural, active, and personal.

🌿 BODA Therapy featured on NBC News Now! The segment showcases founder Andrew Tepper guiding NBC’s Dr. Syal through an outdoor session—hiking, skiing, and sitting around a campfire—as a live example of how ditching the office makes therapy feel more natural, active, and resonant for participants.