{"id":35925,"date":"2023-05-18T18:55:13","date_gmt":"2023-05-18T18:55:13","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=35925"},"modified":"2023-05-18T19:49:51","modified_gmt":"2023-05-18T19:49:51","slug":"can-mindfulness-improve-your-sex-life-experts-explain","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/can-mindfulness-improve-your-sex-life-experts-explain\/","title":{"rendered":"Can Mindfulness Improve Your Sex Life? Experts Explain"},"content":{"rendered":"

Can the practice of mindfulness improve your sex life? In this article, we explore the link between mindfulness and sexual health, and discuss how incorporating mindfulness practices into your routine may lead to better sex.<\/em> From finding pleasure in daily activities to strengthening the mind-body connection, the practice can serve as a tool to enhance what goes on between the sheets.<\/em><\/p>\n\n\n

Despite common depictions, mindfulness isn\u2019t reserved for picturesque mountaintops, though that\u2019s wonderful, too. In fact, the ancient practice proves to have a bounty of benefits, particularly for those looking to enhance their sexual health and experiences. No matter if you\u2019re hoping to spice up an already rich sex life or looking to address challenges, mindfulness has been proven to help remedy sexual dysfunction, strengthen the mind-body connection, and foster closeness in partnered sex through deepening awareness with yourself.<\/p>\n\n\n

\u201cMindfulness strengthens areas of the brain that give us cues about how we feel in our bodies,\u201d says Alexandra Katehakis<\/a>, Ph.D., MFT, CSAT-S, CST-S, and Staff Clinical Director at Center for Healthy Sex in Los Angeles, C.A.<\/p>\n\n\n

It\u2019s this awareness that\u2019s fundamental to mindfulness. And it serves as a building block for using the practice to help your sexual life. Below, learn from experts about how mindfulness can positively influence sexual health and experiences, how to build a mindfulness practice, and learn a couple beginner-friendly exercises to get started.<\/p>\n\n\n\n

\"Couple<\/figure>\n\n\n

What is Mindfulness?<\/strong><\/h2>\n\n\n

According to the American Psychological Association<\/a>, \u201cMindfulness is awareness of one\u2019s internal states and surroundings. Mindfulness can help people avoid destructive or automatic habits and responses by learning to observe their thoughts, emotions, and other present-moment experiences without judging or reacting to them.\u201d<\/p>\n\n\n

By cuing into thoughts and physical sensations with acceptance, you can avoid getting swept in their undercurrent. Though mindfulness has early ties to Hinduism and Buddhism \u2014 and continues to \u2014 it\u2019s been applied, non-secularly, to a wide population of practitioners.<\/p>\n\n\n

What Factors Influence Sexual Health?<\/strong><\/h2>\n\n\n

Sexual health<\/a> is just as influenced by what\u2019s going on in your mind as in your body. According to the Cleveland Clinic<\/a>, physical conditions like diabetes, heart disease, hormonal imbalances, and side effects of certain antidepressants can all negatively influence sexual health. Cleveland Clinic also names stress, anxiety, relationship problems, past sexual trauma, and depression as psychological factors that can result in low sexual health.<\/p>\n\n\n

Distractions in everyday life are plentiful. Whether you\u2019re eyeing the unfolded laundry as your honey tries to get busy it\u2019s common for the mind to ping pong, even if promise of pleasure is waiting, says Tynan Rhea<\/a>, MACP, registered psychotherapist, and sex and relationships therapist based in Canada.<\/p>\n\n\n

\u201cIt\u2019s a pretty common experience to be so overwhelmed with parenting tasks and to-do lists, and even exhaustion on top of that, that it’s not uncommon for people to feel really distracted during sex,\u201d they continue, discussing the range of stresses that can surface specifically for new parents.<\/p>\n\n\n

How Can Mindfulness Help Sexual Health?<\/strong><\/h2>\n\n\n

While it\u2019s essential to address each of these conditions for a range of reasons, stress might be the most widely experienced. According to a 2013 small-scale study<\/a>, women who were classified as experiencing high stress had lower levels of genital arousal, even if they reported mentally feeling hot under the collar. What\u2019s more, these participants also had higher levels of cortisol<\/a> (the stress hormone) and were more distracted when watching an erotic film.<\/p>\n\n\n

Begin by noticing distractions and rushing thoughts with openness. This can help return to the present moment.<\/p>\n\n\n

\u201cMindfulness can help us enjoy better sex and be less distracted. The less distracted we are, the more in the moment we are, and the more we\u2019re able to tune in to the sensations of sex and our desires,\u201d according to Headspace<\/a>, a leading mindfulness and meditation<\/a> app.<\/p>\n\n\n

It can even help to tune into commonly overlooked everyday sensations that can invoke sensual experiences. For example, mindfulness can turn your attention to the texture of a yummy sweater, the taste of a delightful meal, or the feeling of warm air against your skin, says Katehakis. And while these might not be innately sexual, it brings focus to the body and what feels pleasurable. You can then apply this practice to what you enjoy in the bedroom.<\/p>\n\n\n\n

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The Research<\/h2>\n\n\n

According to research conducted by Lori Brotto<\/a>, Ph.D., clinical psychologist, Director of University of British Columbia (UBC) Sexual Health Laboratory; Canada Research Chair in Women\u2019s Sexual Health; Professor at Department of Obstetrics & Gynecology, UBC; Executive Director at the Women\u2019s Health Research Institute; and author of \u201cBetter Sex Through Mindfulness: How Women Can Cultivate Desire<\/a>,\u201d mindfulness was found<\/a> to positively impact desire, arousal, and orgasm in survivors of genealogic cancer who had struggled with sexual dysfunction as a result of chemotherapy. Due to the promising results of the early research, Brotto and colleagues replicated the study on a range of other participants from sexual abuse survivors to women who had Hypo Sexual Desire Disorder.<\/p>\n\n\n

The results were staggering. Across participant groups, mindfulness played a crucial role in turning up (or on) sexual health. In the same report, Brotto names a range of influences that mindfulness may have on sexual health. For example, any current of negative thoughts may influence sexual responses. With mindfulness, these thoughts can be observed non-judgmentally and attention can be reverted to positive physical sensations.<\/p>\n\n\n

\u201cIf we’re stressed, we tend to clench our pelvic area. Particularly if that stress is related to any kind of historical, physical, or sexual trauma,\u201d says Rhea. \u201cOur nervous system tends to get tight or to want to protect. That bracing can lead to pain during sex. And so, a mindfulness practice can help us go, \u2018oh, I’m clenching.\u2019 Yep. Take a breath.\u201d<\/p>\n\n\n

Another benefit of mindfulness? Communication. Talking about sex can be uncomfortable, Rhea says. <\/p>\n\n\n\n

\"Woman<\/figure>\n\n\n

Mindfulness Exercises to Try for Sexual Health<\/strong><\/h2>\n\n\n

Try a Body Scan<\/strong><\/h3>\n\n\n

Brotto recommends her three-minute breathing space practice, which can you can listen to on her website<\/a>. For one minute, take stock of what\u2019s going on around you. The next minute, dial into your breath. For the last minute, apply that focused attention to your body.<\/p>\n\n\n

Return to Touch<\/strong><\/h3>\n\n\n

Rhea suggests a daily two-minute hand touch (they also said, if hands are related to any trauma, try another body part). To start, get comfortable and touch one hand with the other. For the first minute, notice what it\u2019s like to have your hand touched. The second minute, direct your attention to what it\u2019s like to touch your hand. Focus on the hand\u2019s temperature, pressure, texture, any sensation. If you notice your mind getting pulled into distractions, refocus on the hands and what you are presently doing.<\/p>\n\n\n

Other Ways to Improve Sexual Health<\/strong><\/h3>\n\n\n

While mindfulness can be a key instrument in addressing sexual health, it\u2019s one of many tools to enhance sexual health<\/a>. Katehakis recommended a range of exercises like yoga, sports or dance, to reconnect to your body. Everyone is different, and it\u2019s important to talk with a therapist or other licensed provider to help determine what methods are best for your needs.<\/p>\n\n\n

It\u2019s also crucial to note that, while mindfulness proves to be a useful practice for a variety of sexual challenges, it\u2019s not right for everyone. Rhea and Brotto both recommend that folks who struggle with disassociation, especially because of sexual trauma, should work with a therapist in advance of taking a stab at mindfulness for sexual health \u2014 and be sure to perform any of these exercises with a licensed therapist in the room as you get started.<\/p>\n\n\n

To Sum It Up<\/strong><\/h2>\n\n\n

Mindfulness can offer a slew of benefits to improve sexual health. From learning what you like, feeling comfortable communicating that to a partner, reducing stress, and staying present, there are plenty of perks to be gleaned.<\/p>\n\n\n

To get started, Brotto emphasizes the importance of building a mindfulness practice before gearing it toward sexual health. If you find mindfulness to be a challenge at first, keep at it, she encouraged. It’s simple, but not easy,\u201d she says.<\/p>\n\n\n\n

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Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\tTake The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Can the practice of mindfulness improve your sex life? In this article, we explore the link between mindfulness and sexual health, and discuss how incorporating mindfulness practices into your routine may lead to better sex. 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