A plain-English wellness glossary

A–C

Acceptance & Commitment Therapy (ACT)

An evidence-based therapy that teaches you to accept difficult thoughts and feelings rather than fight them, while committing to actions aligned with your values.

Affirmation

A short, positive statement repeated to yourself to reinforce a constructive belief. Most useful when paired with action, not as a replacement.

Body scan

A meditation practice in which you direct attention sequentially through parts of the body, noticing sensations without trying to change them. Effective for sleep onset and somatic stress release.

Box breathing

Inhale 4 seconds, hold 4, exhale 4, hold 4. Used by US Navy SEALs and emergency responders to regulate the nervous system under acute stress.

Cognitive Behavioral Therapy (CBT)

A short-term, structured therapy focused on identifying and changing unhelpful thought patterns and behaviors. Widely studied for anxiety, depression, and insomnia.

D–H

Diaphragmatic breathing

Slow, deep breathing that engages the diaphragm rather than chest muscles. Activates the parasympathetic ("rest and digest") response.

Equanimity

A calm, even-tempered state of mind that does not require pleasant conditions to remain stable. A core aim of mindfulness practice.

4-7-8 breath

Inhale through the nose for 4 seconds, hold for 7, exhale through the mouth for 8. Popularized by Dr. Andrew Weil for sleep and anxiety relief.

I–M

Loving-kindness meditation (Metta)

A practice of mentally extending good wishes — to yourself, then loved ones, then strangers, then difficult people. Linked to reduced anger and increased empathy.

Mindfulness

The practice of paying non-judgmental attention to the present moment. Distinct from emptying your mind — the goal is awareness, not blankness.

Mindfulness-Based Stress Reduction (MBSR)

An 8-week program developed by Jon Kabat-Zinn combining mindfulness meditation, body scans, and gentle yoga. Substantial peer-reviewed evidence for stress and chronic pain.

N–S

Physiological sigh

A double inhale through the nose followed by a long exhale through the mouth. Research from Dr. Andrew Huberman shows it is the fastest reliable way to lower acute stress in real time.

Polyvagal theory

A framework by Dr. Stephen Porges describing how the vagus nerve mediates social engagement, fight-or-flight, and shutdown responses.

Self-compassion

Treating yourself with the kindness you would offer a close friend. Researched extensively by Dr. Kristin Neff; correlated with lower anxiety and depression.

SOS Calm

A free, always-available CalmSpace feature offering immediate breathwork, grounding exercises, and crisis resources without a subscription.

T–Z

Vagal tone

A measure of how well your vagus nerve regulates your heart rate. Higher vagal tone correlates with better stress resilience and emotional regulation.

Yoga nidra

A guided "yogic sleep" practice — you lie still while a voice walks you through a body scan and visualization. Often used for deep rest in 20–30 minutes.

Frequently asked questions