The Four Foundations of Wellness

stacked stone cairn with 4 stones on a green nature background depicting the 4 foundations of wellness: eat, move, breathe, think

course syllabus for Your Well-Being online health and wellness education course

Course Outline

Main Ideas

Learning Objective

Understand the interconnected principles of osteopathic medicine and how they guide a holistic approach to wellness, emphasizing the body's natural ability to heal and maintain balance.

Behavioral Objective

Adopt sustainable lifestyle changes based on the Four Foundations of Wellness, integrating nutrition, movement, mindfulness, and breathing techniques into daily routines.

Key Thought

True wellness comes from harmonizing the body's systems and addressing root causes, not just treating symptoms, for lasting health and vitality.

Main Ideas

Learning Objective

Understand the interconnected principles of osteopathic medicine and how they guide a holistic approach to wellness, emphasizing the body's natural ability to heal and maintain balance.

Behavioral Objective

Adopt sustainable lifestyle changes based on the Four Foundations of Wellness, integrating nutrition, movement, mindfulness, and breathing techniques into daily routines.

Key Thought

True wellness comes from harmonizing the body's systems and addressing root causes, not just treating symptoms, for lasting health and vitality.

Terms

Breathwork

noun

Conscious control of breathing patterns to influence physical and emotional states, commonly used for relaxation and mental clarity.

Diaphragmatic Breathing

noun

A breathing technique that involves deep breathing into the diaphragm, rather than shallow breaths into the chest. It promotes relaxation and efficient oxygen exchange, supporting overall health.

Four Foundations of Wellness

noun

The foundational categories that support overall health and well-being: Eat, Move, Breathe, and Think.

Mindful Movement

noun

Activities like yoga or Pilates that combine physical movement with mental focus and relaxation techniques.

Neuroplasticity

noun

The brain's ability to reorganize and form new neural connections in response to learning, experience, or physical activity.

Osteopathic Medicine

noun

A branch of medicine that emphasizes the interrelationship between structure and function in the body and the body's ability to heal itself.

Resilience

noun

The ability to recover quickly from setbacks, adapt to change, and maintain progress toward goals despite challenges.

Whole Foods

noun

Foods that are minimally processed and as close to their natural form as possible, providing essential nutrients without added chemicals or artificial ingredients.

Terms

Breathwork

noun

Conscious control of breathing patterns to influence physical and emotional states, commonly used for relaxation and mental clarity.

Diaphragmatic Breathing

noun

A breathing technique that involves deep breathing into the diaphragm, rather than shallow breaths into the chest. It promotes relaxation and efficient oxygen exchange, supporting overall health.

Four Foundations of Wellness

noun

The foundational categories that support overall health and well-being: Eat, Move, Breathe, and Think.

Mindful Movement

noun

Activities like yoga or Pilates that combine physical movement with mental focus and relaxation techniques.

Neuroplasticity

noun

The brain's ability to reorganize and form new neural connections in response to learning, experience, or physical activity.

Osteopathic Medicine

noun

A branch of medicine that emphasizes the interrelationship between structure and function in the body and the body's ability to heal itself.

Resilience

noun

The ability to recover quickly from setbacks, adapt to change, and maintain progress toward goals despite challenges.

Whole Foods

noun

Foods that are minimally processed and as close to their natural form as possible, providing essential nutrients without added chemicals or artificial ingredients.

Read
Activities

Introduction

Wellness is more than the absence of disease-it's about thriving in mind, body, and spirit. This module introduces the "Four Foundations of Wellness": Eat, Move, Breathe, and Think. Rooted in an osteopathic perspective, these pillars emphasize interconnectedness and balance, offering practical strategies to optimize physical, mental, and emotional health. Explore how these core principles create a holistic pathway to lasting vitality.

Article Body Text

1,000 - 2,500 words (3.3 to 8.3 minutes to read)
Minimum 3 Level 2 Headings
Minimum 1 Level 2 Heading supported by a minimum of 2 Level 3 Headings
Average 1 outbound authority link per 500 words to a credible health/wellness website

Foundations Self-Assessment

Objective: Identify personal strengths and areas for improvement in the Four Foundations of Wellness.

Reflect on current habits related to eating, movement, breathing, and mindset.
Rate each foundation on a scale from 1-10 based on consistency and effectiveness.
Select one area to focus on for improvement over the next two weeks.

Breath Awareness Exercise

Objective: Develop awareness of breathing patterns and their impact on stress levels.

Take five minutes to observe your natural breathing pattern without changing it.
Practice diaphragmatic breathing for five minutes and note how your body feels.
Reflect on any differences in stress levels, focus, or energy after the exercise.

Movement Habit Integration

Objective: Identify ways to incorporate movement into daily routines.

Track movement patterns for one day, noting periods of inactivity.
Identify three opportunities to integrate movement (e.g., stretching, walking, posture adjustments).
Set a daily goal for intentional movement and assess progress after one week.

Mindset Shift Journal

Objective: Explore the impact of mindset on daily experiences and well-being.

Write down one challenge you encountered during the day.
Reframe the situation by identifying a lesson or opportunity for growth.
Repeat this exercise daily for a week and reflect on changes in perspective.

Whole Foods Challenge

Objective: Make more intentional food choices by prioritizing whole, nutrient-dense foods.

Review your last grocery purchase and categorize items as whole or processed foods.
Identify three processed foods to replace with whole-food alternatives.
Incorporate at least one whole-food meal each day for the next week.