“As someone who photographs the planet, I believe that a powerful way to get inside the human soul is through people's faces, looks, and words.”
-Yann Arthus-Bertrand

News and Updates at River Valley BHWC

New Client Portal & EHR Upgrade

Welcome to our new ProsperityEHR Patient Portal, making it easier to complete forms, view appointments, join telehealth sessions, and pay balances. All telehealth visits will be accessed through the portal using a unique link sent in your text reminders. We recommend bookmarking the portal below for easy access. If you have questions, please contact us at 952‑746‑7664.

New Team Members at RV

LINDSAY LENHARDT, MA, LPCC 

Locations(s): Telehealth Only

Ages Seen: 18+

Lindsay graduated from St. Olaf College in 2005, majoring in Psychology and Family Studies. She obtained her Master’s Degree in Counseling Psychology from the University of St. Thomas in 2010 and has been independently licensed as a Professional Clinical Counselor since 2013. Lindsay is also a Minnesota board approved clinical supervisor for professional counselors. She has worked in a variety of settings that include home-based services, managed care, and agency supervision...find out more

Broaden My Knowledge

Book of the Month: "Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience" by Brené Brown

In Atlas of the Heart, Brown takes us on a journey through eighty-seven of the emotions and experiences that define what it means to be human. As she maps the necessary skills and an actionable framework for meaningful connection, she gives us the language and tools to access a universe of new choices and second chances—a universe where we can share and steward the stories of our bravest and most heartbreaking moments with one another in a way that builds connection.

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Video of the Month: "Human"

A collection of stories about and images of our world, offering an immersion to the core of what it means to be human. 5 years after the success of 'Home', seen by more than 600 million people, and following the '7 billion Others' project, Yann Arthus-Bertrand designed this film as a unique feature film. The interviews of men and women telling their stories facing the camera will be the single focus of HUMAN.

Finding balance in a fast-paced world doesn't always require a long retreat or a therapy hour; sometimes, all it takes is a few intentional breaths to reset your nervous system. Whether you are navigating a moment of solo overwhelm or looking to reconnect with a loved one after a long day, understanding how to shift from "stress mode" to "safety mode" is a superpower. Here are two fast, evidence-based tools designed to regulate your body in under three minutes—one to practice with a partner and one you can do entirely on your own.

The “Voo Breath” with a Partner

1. Sit beside or face someone you feel safe with.
2. Place one hand on your chest and one on your belly. 
3. Inhale slowly through your nose, then exhale with a low, vibrating hum: “voooooo.”
4. Repeat for 6–10 breaths.

The humming vibrates and stimulates the vagus nerve, while the physical presence of a safe person signals to your brain that it is okay to relax. Do this to decompress with kids/teens, reconnect after a conflict, or calm performance nerves.

The Physiological Sigh by Yourself

1. Inhale deeply through your nose.
2. Just before you think you’re full, take a second, quick "top-off" inhale. 
3. Exhale as slowly as possible through your mouth. 
4. Repeat 2–4 times.

This specific breathing pattern re-inflates the tiny air sacs in your lungs and quickly balances CO2 levels, signaling your brainstem to lower your stress arousal immediately. Use this for sudden anxiety spikes, anger, or clearing your head before a big meeting.

Tip: You can use these as Inner Compass micro-skills — Connect (co-regulation), Rest (sigh), Awareness (orienting).

Be sure to utilize all the techniques and recipes from our previous newsletters in the "Cue to Be Well" archive: