simple self care
Self-care isn't a 'nice to have', it's a 'need to have'!
By the very act of settling our awareness on our breath, we start to slow down the heart rate and bring our parasympathetic nervous system back online.
The parasympathetic nervous system is responsible for the "rest and digest" functions of the body and promotes feelings like relaxation and safety.
Come back to these breathing techniques as often as you need and practice them for as long as you can ... But remember ... 2 minutes is better than no minutes!
Do what you can and feel good about it!
Calming Pranayam
This breathing technique is designed to do exactly what it says on the tin!
Sit in a comfortable position; spine tall, relax the shoulders & belly.
You may wish to take a mudra? Maybe touch the first finger to the thumb and rest the backs of the hands on the knees ... This is Gyan Mudra; the wisdom seal!
Take long, slow, fluid breaths in and out of the nose. The exhale is longer than the inhale.
For example: Breathe in for 4 (or 3, or 5!) and breathe out for 6 (or 5, or 7!)
You may find you continue to count in your head, or, you may drift off!
Keep coming back to the breath. Keep coming back to the count.
This calming breath activates the parasympathetic state, lowering your heart rate & blood pressure and providing a little more space in your day! Enjoy!
Nadi Shodhana / Alternate Nostril Breathing
This technique involves inhaling through one nostril and exhaling through the other nostril. The process is repeated, alternating between nostrils.
Here’s a step by step guide:
Sit in a comfortable, upright position. You can sit cross-legged on the floor, on a chair, or on a meditation cushion. Spine is tall, shoulders & belly are relaxed.
Look at the peace fingers of your right hand and bring them into the pads of the palms. Alternatively, place them on your forehead, between your eyebrows.
You'll use your thumb to close off your right nostril and your ring finger to close off your left nostril.
Exhale completely through both nostrils.
Use your right thumb to gently close off your right nostril.
Inhale slowly and deeply through your left nostril.
At the end of the inhalation, release the right thumb, freeing your right nostril and use your right ring finger to close off your left nostril.
Exhale through the right nostril.
Keep the fingers as they are and inhale right nostril.
Top of the inhale, switch the fingers again - Block off right nostril with the thumb, remove the ring finger from left nostril. Exhale left nostril.
Repeat the cycle and continue alternating the breath between the nostrils, keeping a steady, even rhythm.
Finish the practice by exhaling out of the right nostril. Then relax the posture and the hand position. Take a few spontaneous breaths in and out of both nostrils to finish.
Benefits of Nadi Shodhana include balancing the left and right hemispheres of the brain, promoting calmness and clarity of the mind and also reducing stress and anxiety.
Sithali Pranayam
Sithali Pranayam is a cooling breath technique that’s particularly beneficial for calming the mind and body.
The term "Sithali" comes from the Sanskrit word "sith," meaning "to cool."
This pranayam is especially useful during hot weather, hot flushes or when you need to soothe agitation and anxiety.
To practice Sithali Pranayama, sit comfortably in a quiet space.
Curl / Roll your tongue into a tube shape - OR - if you can’t roll your tongue, simply suck the air in through your teeth: Lightly bring the teeth close to each other and part your lips .
Inhale deeply through the curled tongue / teeth, allowing the cool air to fill your lungs.
Then, close your mouth and exhale slowly through your nose.
Repeated for as long as you need, focusing on the cooling sensation and allowing your body to relax.
Sithali Pranayama not only cools the body but also aids in reducing stress and promoting mental clarity. It can help lower blood pressure, enhance digestion, and alleviate feelings of anger or frustration. Regular practice can foster a greater sense of tranquility and balance, making it an excellent addition to any yoga or meditation routine, especially in warm climates or during periods of heightened emotional activity.
Sama Vritti Breath / Box Breath
This breathing technique involves breathing in for 4 seconds, holding the breath for 4 seconds, exhaling for 4 seconds, and holding the breath out for 4 seconds, creating a ‘square’ breathing pattern, hence the name.
Please come to a comfortable seat, whatever that means for you; you can sit on a cushion, a blanket or a bolster, or on a chair with your spine tall and both feet on the floor.
Relax the belly. You can take a mudra if you wish - Maybe touch the first finger to the thumb and rest the backs of the hands on the knees? ... This is Gyan Mudra; the wisdom seal!
Breathe as long, slow and fluid as you can, in for 4, hold for 4, out for 4, hold for 4 ... Try not to be overly controlling with the breath and if the count of 4 is too long or too short, simply adjust it to suit. No problem!
Continue this breathing pattern for 5 minutes or as long as you can!
Benefits: Helps activate the parasympathetic nervous system, reduces stress and anxiety, and can improve focus and concentration.
Additional offerings to support you in perimenopause include ...
Empowering you with knowledge of the potential changing landscape of your life as you approach and transition through Menopause. Together we’ll walk through our Hormones. Talk through Perimenopause. Meander round Menopause & Ponder Post-menopause. I offer ways you may wish to support yourself holistically during these times including movement, stillness, nutrition & supplementation.
More than a recipe book ... this 77 page booklet is a guide to pretty much everything from salt to sourdough! All recipes are plant based - BUT - Stay with me here! If you choose to eat animal products,
no problema! Simply add meat or fish as you choose!
Use this guide as an inspiration to get more colourful veggies on your plate! Includes one weeks meal plan.
Raising awareness around household & environmental toxins you may wish to consider minimising or eliminating in order to up-level your health & wellbeing. Many environmental toxins are known endocrine disruptors, which, for perimenopausal women,
is sub-optimal! I suggest ‘swap outs’ for products in your home and life in general.
This book includes cleanses & detoxes!
Cycle Sync Secrets is an invitation to become better acquainted with yourself and more specifically; your menstrual cycle! Imagine, literally, ‘going with the flow’ and harnessing the power of your cyclical nature as opposed to pushing against it and living with the mindset that it’s an annoyance and a hinderance? Tune in ... There's magic waiting to be remembered and embraced!
Practice Hormone Yoga
This dynamic practice is designed to stimulate the Glands & Organs of the Endocrine System. Our Glands are the Guardians of our Health! The Endocrine System circulates chemical communications in the form of Hormones around our body via the blood stream. This provides a continual feedback loop about our mood, metabolism, emotions, stress levels, appetite & fertility ... amongst many other things! During Hormone Yoga practice we aim to rebalance the hormones through movement, breath, visualisation & most importantly ... REST! Each class contains a systematic set of exercises, most of which will be paired with a specific breathing technique designed to stimulate hormone production with the aim of restoring balance to the body and it's systems.
Read the contraindications for Hormone Yoga here.
If you have any questions at all, please reach out via the form below.