Wellness Practices to Complement Medical Cannabis

Medical cannabis can be a game-changer for some patients, but it doesn’t have to do all the heavy lifting. Whether you're trying to shake off stress, sleep like a rock, or just feel a little more like yourself, pairing cannabis with natural wellness practices like yoga or breathwork may help round things out.

Cannabis as Natural Medicine

Ask around, and you’ll find a lot of people turn to cannabis because it feels more natural. Sure, it can come in capsules, gummies, or oils, but at its root, it’s still a plant. And for people who are already leaning into gentler, more holistic habits, that can make a difference.

For some, it’s part of a more relaxed, intentional way of living. Light some incense, do a few stretches, sip something herbal. You get the idea. When cannabis fits in, it feels like an extension of that same energy.

That said, not all cannabis products stay close to their roots. Some are stripped down, while others are loaded with extras. If you’re trying to keep things more plant-forward, flower, tinctures, or full-spectrum extracts might be more your speed.

Top Wellness Practices to Pair with Cannabis

Yoga

Cannabis may not improve your downward dog, but it could help you enjoy it more. In a 2024 study, participants who used cannabis during yoga reported feeling more mindful and having a higher-quality experience overall, reinforcing just how much “set and setting” matter.¹ 

Another lab-based study compared cannabis and non-cannabis workouts and found that cannabis boosted enjoyment, mood, and even that elusive “runner’s high” feeling.² Sure, participants also felt like they were working a little harder, but for many, the good vibes were worth it.

In a broader survey of regular cannabis users, yoga ranked as one of the top activities paired with weed, right up there with hiking and cardio machines.³ So if you're looking to move your body and settle your mind, cannabis-fueled flow might just hit the sweet spot.

Meditation

Meditation helps the brain pump the brakes on stress, literally. Research shows it can dial down activity in the amygdala, the part of the brain that processes fear and anxiety. That might be why mindfulness-based programs like MBSR work so well for people with generalized anxiety disorder.⁴ 

One clinical trial even found these programs didn’t just reduce symptoms; they seemed to boost resilience to future stress.⁵ 

Likewise, growing research suggests that mindfulness practices may help support sleep, emotional balance, pain management, and recovery from substance use.⁶

Sleep Hygiene

You don’t need a perfect bedtime routine to sleep better, but a few smart habits can go a long way. Research shows habits like avoiding caffeine after lunch, dimming the lights at night, and sticking to a consistent bedtime actually help.⁷

A few other good habits to try:

• Skip the nightcap; alcohol and nicotine can mess with deep sleep.
• Keep screens out of bed. Yes, even the phone!
• Go easy on late-night meals (but a light snack’s fine).
• Get outside during the day for some natural light.
• Wind down with something mellow. Think light reading, a warm shower, or stretching.

One study even found that elite athletes slept better after brushing up on sleep hygiene education.⁸ Paired with cannabis, these habits might make it easier to settle in and actually stay asleep without feeling groggy the next day.

Herbal Remedies

When you're already leaning into cannabis as a natural option, it’s not a huge leap to consider herbs that have been used for centuries to help people unwind, sleep better, or find a little more calm.

• Kava has some of the strongest research backing its use for anxiety. Passionflower, lemon balm, and California poppy also show promise. 
• German chamomile may help, but it needs more study. Chamomile is also a well-known classic for winding down.
• For mood or sleep, St. John’s Wort has been compared to SSRIs in some trials.⁹ 
• Early research suggested that lavender could also support relief from depression.¹⁰
• Valerian root has been used for centuries to aid sleep, and recent research is beginning to support this claim. 
• Skullcap, a staple in traditional Chinese medicine, contains flavonoids like baicalin, which researchers are exploring for potential calming effects. Early evidence hints at antioxidant and neuroprotective properties, but more human research is needed.¹¹
• Terpenes like linalool and pinene, which show up in both cannabis and plants like lavender or rosemary, may help clear your head or lift your mood.¹² Some researchers think they could complement the effects of certain cannabis strains.

Breathwork

Breathwork has been getting a lot of buzz lately and not just from wellness circles. Science backs the hype: Slow, controlled breathing is one of the best breathwork tools for easing anxiety, according to a review of clinical studies.¹³ Another meta-analysis linked breathwork to big drops in self-reported stress, anxiety, and depression symptoms.¹⁴

Slow, controlled breathing can stimulate the parasympathetic nervous system, your “rest and digest” mode, and improve heart rate variability, which is linked to emotional regulation.¹³ Some say pairing breathwork with cannabis helps them breathe a little deeper, feel a little calmer, and get out of their own head for a while.

Safety Considerations When Pairing Cannabis with Complementary Therapies

Pairing cannabis with wellness practices can be rewarding, but it’s not always a perfect match. The wrong strain might leave you glued to the couch right before a workout or send your mind into overdrive when you’re trying to slow it down. Everyone’s system responds differently. What feels grounding for one person could feel overwhelming for another.

If you're experimenting with cannabis and wellness routines like yoga, breathwork, or herbal remedies, keep these tips in mind:

• Start low and go slow: A little can go a long way, especially with practices that involve focus or movement.
• Pay attention to set and setting: A calm, comfy space can make all the difference if your high takes an unexpected turn.
• Try one new thing at a time: If you’re testing both a new cultivar and a new practice, consider separating them first to understand how each one affects you.
• Avoid mixing with prescriptions, unless cleared by a professional: If you’re on medication or managing a health condition, talk to your doctor before adding cannabis to the mix.
• Keep hydration and snacks handy: Not a must, but it never hurts to be prepared, especially if you’re trying something like breathwork or hot yoga.

At the end of the day, your comfort is the best compass. Tune into your body, trust your instincts, and don’t be afraid to adjust your routine as you go.

References

1. Elizabeth S. Cannabis under the influence of yoga : the impact of mindful movement on well-being outcomes after cannabis use. Libraryubcca. Published online November 26, 2024. doi:https://doi.org/10.14288/1.0435753 ↩︎
2. Gibson LP, Giordano GR, L. Cinnamon Bidwell, Hutchison KE, Bryan AD. Acute Effects of Ad Libitum Use of Commercially Available Cannabis Products on the Subjective Experience of Aerobic Exercise: A Crossover Study. Sports Medicine. Published online December 26, 2023. doi:https://doi.org/10.1007/s40279-023-01980-4 ↩︎
3. Ogle, W.L., Gold, G.J., Coppen, L.E. et al. How and why adults use cannabis during physical activity. J Cannabis Res 4, 24 (2022). https://doi.org/10.1186/s42238-022-00134-z ↩︎
4. Jamil A, Gutlapalli SD, Ali M, et al. Meditation and Its Mental and Physical Health Benefits in 2023. Cureus. 2023;15(6). doi:https://doi.org/10.7759/cureus.40650 ↩︎
5. Hoge EA, Bui E, Marques L, et al. Randomized controlled trial of mindfulness meditation for generalized anxiety disorder. The Journal of Clinical Psychiatry. 2013;74(08):786-792. doi:https://doi.org/10.4088/jcp.12m08083 ↩︎
6. https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety ↩︎
7. Carla De Pasquale, Mary El Kazzi, Sutherland K, et al. Sleep hygiene – What do we mean? A bibliographic review. Sleep medicine reviews. 2024;75:101930-101930. doi:https://doi.org/10.1016/j.smrv.2024.101930 ↩︎
8. O’DONNELL S, DRILLER MW. Sleep-hygiene Education improves Sleep Indices in Elite Female Athletes. International Journal of Exercise Science. 2017;10(4):522. https://pmc.ncbi.nlm.nih.gov/articles/PMC5466408/ ↩︎
9. Antoniades J, Jones K, Hassed C, Piterman L. Sleep…Naturally: A Review of the Efficacy of Herbal Remedies for Managing Insomnia. Alternative and Complementary Therapies. 2012;18(3):136-140. doi:https://doi.org/10.1089/act.2012.18310 ↩︎
10. Ernst E. Herbal remedies for depression and anxiety. Advances in Psychiatric Treatment. 2007;13(4):312-316. doi:https://doi.org/10.1192/apt.bp.105.001735 ↩︎
11. Chanchal DK, Singh K, Bhushan B, et al. An updated review of Chinese skullcap (Scutellaria baicalensis): Emphasis on phytochemical constituents and pharmacological attributes. Pharmacological Research - Modern Chinese Medicine. 2023;9:100326. doi:https://doi.org/10.1016/j.prmcm.2023.100326 ↩︎
12. Weston-Green K, Clunas H, Jimenez Naranjo C. A Review of the Potential Use of Pinene and Linalool as Terpene-Based Medicines for Brain Health: Discovering Novel Therapeutics in the Flavours and Fragrances of Cannabis. Frontiers in Psychiatry. 2021;12. doi:https://doi.org/10.3389/fpsyt.2021.583211 ↩︎
13. Banushi B, Brendle M, Ragnhildstveit A, et al. Breathwork Interventions for Adults with Clinically Diagnosed Anxiety Disorders: A Scoping Review. Brain Sciences. 2023;13(2):256. doi:https://doi.org/10.3390/brainsci13020256 ↩︎
14. Fincham GW, Strauss C, Montero-Marin J, Cavanagh K. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports. 2023;13(1). doi:https://doi.org/10.1038/s41598-022-27247-y ↩︎

The information in this article and any included images or charts are for educational purposes only. This information is neither a substitute for, nor does it replace, professional legal advice or medical advice, diagnosis, or treatment. If you have any concerns or questions about laws, regulations, or your health, you should always consult with an attorney, physician or other licensed professional.