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Dr Libby Weaver

Nourishing Rituals

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Our daily habits powerfully impact your quality of life. You may not do things consciously but if you pause you will see they are there. If you don’t have any rituals that uplift you, stop and ponder what nourishes your soul. Take time in your day where you can put things on hold and take a moment to reflect and create an experience that you can truly savour. Regularly finding space so that you can nourish you soul is one of the best health investments you can make.

1. Wake 30 minutes earlier than your household

Rise early to make the most of the peacefulness morning brings. Boil the kettle and make yourself a lovely cup of your favourite hot drink – find a comfortable spot where you can sit and ease gently into the morning. This is a beautiful way to set your intentions for the day and allows you time to wake without the interpretations and the hustle and bustle of early morning in your household. Do this for a week and notice how much more calm and centred you feel before you start your day.

2. A 15 minute meditation before bedtime 

Many of us have little to no transition into rest. We simply put our head on the pillow and expect to switch off. A simple meditation focusing on your breath is a lovely way to ease into rest. Simply lie in savasana or sit supported in a chair, whatever you prefer – there is no right or wrong way to do it. Bring your focus to your breath moving in and out of the nose. If you need additional help there are many wonderful guided meditation videos available online, particularly through the Chopra centre. Use these videos as a guide to help you find what works for you.

3. Walk barefoot on the beach 

If you’re lucky enough to live close to a beach this is a beautiful ritual to do regularly – if not it can be a lovely excursion. It’s a wonderful way to feel grounded and connected to the earth. It’s also a great way to process things you may need some extra space to consider. The sound of the waves crashing and the beautiful sea breeze are all additional soul nourishing features.

4. Book yourself a facial or massage or create your own experience at home

Sometimes there’s nothing nicer than pampering you. Allow yourself to fully commit and accept this time of relaxation, focusing on recharging your energy. If possible try not to make commitments around the experience so you can ease into the real world again. Or create your own pampering experience at home, which can be as simple as lighting a candle and soaking in some beautiful essential oils.

5. Prepare yourself a nourishing smoothie, juice or soup 

Soul nourishment can also come from nourishing your body. Preparing a smoothie or juice packed full of vitamins, minerals and good fats – and stopping to savour it. Make yourself beautiful berry nut milk, with cashews, dates and your favourite berry. Or try a supercharged green smoothie with spinach, kale, coconut water and your favourite fruit.

6. Light a beautifully scented candle 

The fragrance and dim light provide a relaxing ambiance. This can become a lovely ritual to evoke a transition for example from the working day to the evening.

7. Practice some yoga poses outside 

Maintaining a yoga practice can be a great way to reduce stress, stay in shape and calm the mind. Yoga is a wonderful way to activate the parasympathetic nervous system (rest and repair.) Take your mat down to a local park or simply go outside and enjoy the sun on your face in the process.

8. Draw or write in a journal 

Unleash your creative side. By journal writing about what you believe in, why you believe it, how you feel about it and your goals – you are more likely to gain clarity. It’s particularly good for problem solving, as often we fret about forgetting details. Journals are also a great place for reflection, on how far you’ve come and how you have felt at various stages of your life.

9. Catch up with a beloved friend for a walk or a cup of tea 

Catching up with a friend can be all the soul nourishment you need, especially when you have the time to truly indulge in a good catch up. Allow yourself the time to truly catch up without mobile phones or other distractions – laughter is one of the best ways to feel uplifted.

10. Book yourself two hours on the weekend to read, write, sleep, cook or whatever it is that makes you feel nourished 

It’s easy to feel overwhelmed when the last person you allocate time to is yourself. Finding two hours on the weekend might sound like a luxury but it’s actually a necessity. It will allow you to recharge and refocus for the next week – but also give you more energy to care for those around you.
 

Glutathione, the silent helper!

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Glutathione is one of the most potent antioxidants produced by the human body – yet it’s often not discussed. Glutathione is a very simple molecule that is produced naturally all the time in your body. It is a combination of three simple building blocks the amino acids cysteine, glycine and glutamine. Numerous structures and functions in the body benefit from maintaining normal levels of glutathione, such as our liver, pulmonary health, immune function, bowel health, carbohydrate metabolism, cardiovascular health, cognitive health, and eye health. Glutathione is found and manufactured in every cell in the body, but is found in highest concentrations in the heart, muscle tissue and the liver. The liver offers the largest storage for glutathione in the body. A potent antioxidant, glutathione is essential for phase one and phase two liver detoxification processes.

Glutathione also acts to prevent oxidative stress in most cells and helps to trap free radicals that can damage DNA, critical to prevent accelerated ageing and degeneration.

Research has shown that increased glutathione levels are highly beneficial for athletes, as this can help to decrease muscle damage, speed up muscle recovery time, increase endurance and assist muscle development.

Glutathione can be depleted by poor nutrition, pollution, some medications, stress, infection and trauma – to name just a few factors. The good news is that you can do many things to support your own production and levels of this important molecule in your body. Here are a number of ways you can naturally support glutathione balance:

Support your liver function

Reduce alcohol consumption and consider taking a liver-supporting herb such as St Mary’s Thistle, which helps boost glutathione levels. Always seek advice from a qualified health professional when considering supplementation.

Consume sulphur-rich foods

Such as the cruciferous vegetables (broccoli, kale, cauliflower, watercress, etc), garlic, onions and eggs (the yolk contains sulphur).

Eat plenty of brightly coloured fruits and vegetables

These are good sources of vitamin A, C and E, which work together to recycle glutathione.

Eat brazil nuts

Brazil nuts are a good source of selenium. This important mineral helps our body to produce and recycle glutathione.

Movement supports glutathione levels

And therefore helps to support the immune system, and improve our own detoxification processes. If you’re not currently moving, start slow and remember that any movement is better than none at all. Sit less. Strength training is also important, so consider including this in your movement rituals.

Explore methylation nutrients such as folate, B6 and B12

Methylation and the production and recycling of glutathione are the two most important biochemical functions in your body. It can be helpful to have your folate and vitamin B12 levels tested to make sure you aren’t compromising your body’s ability to create optimal wellness.

Eat with your health in mind

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Eating a nourishing diet doesn’t have to be hard. Often people make a commitment to their health and do well for a few days or a couple of weeks, but then revert back to old, and generally, not-so-great habits. When you make a commitment like this, it’s important to be prepared with plenty of options so you can be flexible with your choices without compromising your health.

If you have food options at home that support your health, you are far less likely to eat the contents of the pantry in search of nourishment. Dedicate time at the beginning of each week to plan some healthy food choices for your coming week and make sure you have the right ingredients ready and available. Often people compromise their choices when they are hungry.

There will always be obstacles, another job you need to do or a reason why you need to pick up a snack/lunch on the run but if you are seriously committed to maintaining your health, you have to prioritise your nourishment needs. Here are a few habits you can introduce now. Remember that good things, consistently done, can produce extraordinary results.

Eat more vegetables

You can always eat more vegetables. In the rush of life, a few days can slip by where we might not have consumed enough vegetables. Establish some regular habits such as drinking a vegetable juice or green smoothie, adding a salad to your lunch, or ordering a side of vegetables when dining out. With habits like this, you’re able to amp up your vegetable intake while still juggling the many aspects of life.

Snack on nuts

Nuts are a wonderfully nourishing snack. Raw nuts are the best nutritionally as roasting tends to result in a reduction of some of the vitamins. Walnuts in particular contain a high content of long-chain plant fats that are extremely good for the heart and brain. Take some to work for morning or afternoon tea.

Eat at the table

Sitting down to eat, without distractions such as computers, mobile phones or the TV, helps to create healthy eating habits. It also means you’re less likely to overeat, as you’re able to focus on what you’re eating rather than getting distracted by your phone or what’s on the TV. If we’re distracted while eating we can miss the signs our body gives us to indicate it’s satisfied and doesn’t need more food.

Be mindful of your food-related language

If you tend to say to yourself that you ‘don’t have time’ to eat well, try changing that phrase to ‘eating well is just not a priority for me right now’ and see how

that feels. Notice if it leads you to change your food behaviours. Or perhaps you typically say to yourself that you ‘don’t know how to eat well’. If so, make this the year that you learn how to cook or the year that you learn new ways to better nourish yourself. There is nothing on the planet that replaces a great way of eating.

Why the dieting mentality can prevent you from losing weight

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Recently I overhead two elderly ladies discussing how every morning they weigh themselves and because of course they’re not happy with the number, that this motivates them to be really “good.” They were so sweet and kind, and I’m sure all of us can relate to this well-meaning sentiment at some stage of our lives. However, I couldn’t help but think how many of us, women in particular – let our moods be dictated by a numerical value which in no way reflects who we are. In my experience it does not ‘motivate’ us to take better care of ourselves – it actually tends to perpetuate a guilt spiral, which is a contributing factor to issues with weight in the first place.

When we consider food as either “good” or “bad”, often we extrapolate this to imply that we are either “good” or “bad.” For example, the previous conversation, I’m “good” when I am eating well, and I am “bad” when I choose foods that aren’t so nourishing for me. This black and white approach is what causes people to fall off the wagon – they’re all in, or they’re well and truly all out! But real life happens in the grey. It is daily habits and choices that will get you closer to your health and wellness goals, not being “good.” There is no wagon to actually fall off.

Combine this with what can often be an obsession of weighing yourself, and we have a modern day dilemma of dieting mentality. While on one hand weighing yourself provides a measure with which you can compare your efforts, you are actually far better to use waist circumference than weight to assess weight loss/fat deposition. Personally, I prefer people to use their clothes and their physical health as an indicator – and particularly their energy – as the currency of health.

I want to encourage you to view any weight loss goals/plans/ideas or concepts with a long-term focus on health. Instead of creating goals such as I want to be ‘xyz’ weight – consider, I want to have more energy, I want to be physically fitter, stronger, able to run around with my grandchildren/children/pet, and so on.

It also reminded me of a lovely lady I met a number of years ago, who I was lucky enough to spend some time with. I wanted to share this with you because I feel this is a sentiment that many people can relate to:

“Before meeting you my day was dictated by the number that appeared on the scales. My choices, my attitude, my self-esteem, my everything depended on how I felt about my weight. Despite being extremely rigid with my diet and exercise regime (I’m talking about 12km runs most days) I felt like I could never trust my body and that one day I would wake up 4kg heavier for no reason. I mean I can see now it was disordered eating and body image. You told me to drop the weight thing and boy oh boy was it hard – but it worked. I am smaller than I ever have been and it’s effortless. I make choices based on what nourishes me (this includes my favourite corn chips, the occasional glass of wine and coffee and of course chocolate) but I love that these foods no longer make me feel guilty.”

Bring awareness to how much your weight dedicates your mood. Please remember that life is precious, you are precious and to treat yourself accordingly.

For more support, take a look at my online weight loss course, Weight Loss Redefined. We only run a few intakes per year. You’ll be supported and guided for nine weeks as I teach you the things you need to know about your body and the levers to pull that can help it achieve long-term, sustainable weight loss.

How Meditation Can Help You Thrive In Today’s Busy World

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In today’s world of deadlines, demands and a general desperation to create more time in our days, in order to get more done, it can be very easy to believe that there is no time to stop and meditate. However, if that’s how you feel than you’re the very person who needs to consider meditation or mindfulness. We understand that for physical fitness, we need to train our body – we can’t just get up one day and run a marathon. The same is true for for our mind – it requires a daily practice of ‘training’ and meditation can be part of that.

Meditation helps you to calm your mind, increases focus and help with time management – in other words, a short daily meditation practice will allow you to be more productive with the time you are given. A simple ten to fifteen minute breathing meditation can help you to activate your parasympathetic nervous system (responsible for rest and repair) and find some calm.

For centuries people have used meditation to move beyond the mind’s often stress-inducing thoughts. Today the variety of meditation techniques, traditions and technologies astound me, but the core of meditation remains the same: to bring peace to the mind and body and increase consciousness.

Meditation gives us the space to better understand our own mind. We can actively learn how to transform thoughts from negative to positive. It also teaches us how to overcome negative mindsets and plant constructive thoughts. Some people are drawn to meditation by recommendation from a health professional, to lower blood pressure and help with stress and restful sleep. Others find meditation as they’re seeking transformation for the unhelpful emotions they are experiencing. While the purpose and intention of meditation depends on the meditator – anyone who meditates regularly will benefit mentally, emotionally, physically and even spiritually.

Here are just some of the benefits of a regular meditation practice:

  • A reduction in stress and anxiety and the ability to activate the parasympathetic nervous system (responsible for rest and repair).
  • Better clarity of thought or less mental clutter.
  • Regulation of high blood pressure (stress induced).
  • Improved breathing (particularly with shallow breathers).
  • Improved sleep (typically more restful and deep).

Try meditating early in the morning – perhaps before others in your household get up – as often this is the most peaceful time of the day. Appreciate it’s an active process, it’s hard to bring quiet to your mind and focus your attention to a single point. If you find your mind wanders, be kind to yourself and bring your focus back. Create the most nurturing environment you can, perhaps even light a candle. It’s also important you’re comfortable, you don’t have to sit cross-legged, and you can lie down or sit on a chair, whatever works for you.

Although many people try meditation at some point in their lives, typically only a few actually stick with the practice for the long-term. Read a few books on mediation or listen to instructional CDs. If you don’t feel like it’s something you can do by yourself sign yourself up for a course and have someone guide you in finding the right style of meditation for you. As with anything often one size doesn’t fit all, it can take a little bit of exploring to find the practice that works for you – but your mind, body and soul will love you for it!

Iron – Are You Getting Enough?

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Iron is a mineral vital to your inner health and outer beauty, particularly your energy and hair, yet iron deficiency is the most common dietary deficiency in the world.

It particularly affects children, menstruating women, and pregnant women. In the Western world, it is estimated that up to 25 per cent of children under the age of three have some degree of iron deficiency, a deeply concerning statistic.

According to the World Health Organisation (WHO), a staggering two billion people in the world, in both developing and industrialised countries are iron-deficient. Research suggests between 20 and 30 per cent of women of child-bearing age in Australia and New Zealand are iron-deficient.

When fully mature, they will become the oxygen carriers of the body, distributing oxygen from the lungs to all the other cells throughout the body. They have a big and important job to do.

Iron deficiency is the first step towards a decrease in the amount of oxygen-carrying, iron-rich haemoglobin within each red blood cell. If red blood cells are deprived of the quota of iron, they become contracted and smaller, known in medical terms as becoming microcytic. Anaemia develops when the immature red blood cells, deprived of their quota of iron, fail to survive their infancy. A formal diagnosis of anaemia is made when there is a consequent and significant decrease in the number of mature red blood cells.

THE CAUSES

Iron-deficiency anaemia can be caused by a number of factors including inadequate dietary intake of iron, poor absorption of iron or loss of iron due to bleeding.

Heavy menstrual blood loss is a common cause, as are increased demands for iron during pregnancy. In pregnant women, iron stores have to serve the increased blood volume of the mother, as well as the needs of the growing baby.

The condition can also be caused by blood loss from the digestive tract due to the long-term use of aspirin, or due to gastric ulcers, duodenal ulcers, bowel cancer or untreated coeliac disease.

SILENT COELIAC

I see more ‘silent’ coeliac disease these days, where people are not presenting with the typical bowel symptoms. Sometimes iron deficiency, and often vitamin B12 deficiency, are the only signs of what is later diagnosed on biopsy as coeliac disease.

Once gluten is removed from the diet, iron levels return to normal. Fibre also interferes with the absorption of dietary iron, so the fibre content of the diet must also be taken into account when determining the basis of the iron deficiency.

Iron is absolutely critical for great energy, sparkling eyes and a vitality that lasts all day.

THE SYMPTOMS

The main symptoms of iron deficiency include exhaustion, shortness of breath, especially on an incline, muscle aches and cramps, rapid pulse and heart palpitations, increased anxiety, brain fog, poor memory and concentration, headaches, depressed mood, hair loss and an increased frequency of infections.

A simple blood test from your doctor will establish whether you are iron-deficient or not. Testing is important because some people have a tendency to store too much iron in the body and this needs to be avoided, or treated if it already exists.

IRON IN FOOD

Food sources of iron include beef, lamb, eggs, mussels, sardines, lentils, and green leafy vegetables. Variety is key, as there is a small amount of iron in many foods.

If you do not eat animal foods, do not assume you are iron-deficient. For some vegetarians, their body utilises the iron from vegetables sources very efficiently.

Vegetable sources of iron are better absorbed in the presence of vitamin C. It is best to have a test before you supplement.

How To Stay Healthy When Travelling

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How to stay healthy when travelling

When it comes to health and wellness many of us have formed habits that we can effortlessly do on a daily basis, particularly in the comfort of our own homes/lives. However, how do you stay healthy when routine goes out the window or when you’re unable to cook your own meals? Travelling is often such an exciting time, but that excitement can quickly wear off after a few days of not eating well or moving. Here are a few ways you can prioritise your health and wellbeing while travelling.

Avoid the alcohol/mindless eating on the plane

Eat lightly, stay hydrated and avoid coffee or alcohol if you’re on long-haul flights – as these will only dehydrate you further. It’s particularly easy to fall into a mindless eating trap on plane, as food can become an occupier/an activity. As many of us have been raised to “eat what we’re given” it can be challenging for people to turn down meals. I cannot encourage you enough to simply eat when you are hungry and turn down any other meals you are offered. More often than not you will be offered far more food than is needed.

Plan ahead

Eating well is obviously a priority for me, so much so that I will often choose my accommodation (when overseas) based on how close I will be to nourishing food options. If I’m staying in hotels and I need to eat there due to time restrictions I will always make sure I order additional vegetables on the side. Or I opt for accommodation that has a kitchenette/kitchen. While I may not have time to shop and prepare full meals, this allows me to at least have the options to prepare simple meals, such as breakfast.

Walk as much as possible

It’s also important to move when possible, simply walking up and down the aisles when you’re on the plane. While seated flex your ankles regularly and move your legs up and down. When you’re in a walkable city or town, walk to appointments, restaurants, etc. rather than taking a taxi. This is a great way to effortlessly incorporate movement and a great way to see the city.

Incorporate vegetable juices or smoothies

As soon as you land in your new destination, look for a nourishing vegetable juice to start filling your body up with the nutrition it needs. If you can’t find a vegetable juice look for one with fruits that are high in vitamin C, citrus is a great option. In planes we are often exposed to other people’s sickness due to the air-conditioning so as soon as you land opt for something that supports your immune system. It can also be a good idea to travel with a vitamin C supplement to further support the immune response.

Rest when you need to

Just as movement is especially crucial while travelling, so is rest. Travel can be stressful and it can be difficult to find downtime especially when you’re travelling for work. Try scheduling periods of rest into your day, just as you would schedule any other appointment or commitment. That way, when things get busy, you will get a little reminder that it’s time to take a break. It’s important to aim for at least seven to eight hours of sleep per night – just as you would at home. This isn’t always possible with jet lag, but it can make a big difference to how you feel.

Are You Getting Enough Selenium?

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Selenium is an incredibly important trace element that is essential to our wellbeing.

The body needs it in small amounts for a number of functions including to help regulate thyroid hormones and support a healthy immune system. The importance of selenium in animal nutrition was first discovered in the 1950s, when it was shown that myopathies (neuromuscular disorders) in sheep and cattle could be prevented by adding selenium and vitamin E to their diet.

One of selenium’s most important roles from a human nutrition perspective is as an antioxidant, helping to prevent cell damage due to free radicals. Selenium also works alongside other antioxidants such as vitamins E and C, which are essential for a healthy immune system. Studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. It is also incorporated into a range of important proteins in our bodies, called selenoproteins, one of which is a vital part of our antioxidant defence mechanism.

New Zealand soils are low in selenium; subsequently foods grown in New Zealand are also low in this mineral also. On average our blood selenium concentrations remain lower than those in many other Western countries. It has been estimated that dietary intakes of adult women in New Zealand are around 80 per cent of the recommended dietary intake (RDI) for selenium, and adult men get around 95 per cent of the RDI. Too many people don’t meet the RDI for selenium, which can lead to significant long-term health consequences.

Since low levels/a lack of selenium deprive cells of their ability to synthesise selenoproteins, many health effects of low selenium intake/status are considered to be caused by the lack of one or more specific selenoproteins. New Zealand research has shown that higher selenium intakes result in increased activity of one of the important antioxidant selenoproteins, glutathione peroxidase. Low levels of glutathione peroxidase have also been associated with an increased risk of cardiac events in patients with coronary artery disease. It’s no wonder this essential mineral is the subject of increased interest. Research also suggests selenium could play a role in reducing the likelihood of developing cancer, as it has been shown to inhibit cell proliferation. There is also some evidence to suggest selenium may help protect against prostate cancer.

So how can you get enough selenium? Fish, seafood, poultry and eggs contain small amounts of selenium but perhaps the simplest way to improve our selenium intake is to eat two to four brazil nuts each day, as these are the richest food source of selenium.

Give Your Gut A Hug With Fermented Foods

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When it comes to understanding the role of bacteria in our health, consider this – we are actually more bacteria than we are human.

A healthy balance of the bacteria in our gut governs the functioning of many systems including the immune system and metabolism. It plays a critical role in our mood and brain function – and it helps us maintain our body size.

The health of the gut is central to every aspect of health. It is through our digestive system that we absorb all of the goodness from our food, a process that is essential for life. Yet today, many people suffer with an array of gut-based illnesses or dysfunction, which can have a broad-reaching impact on many other areas of our health.

Fermented foods are like a big hug for your gut and a wonderfully nourishing addition to your diet, whether you have experienced gut dysfunction or not. Fermented foods are foods that have been through a process of lactofermentation in which natural bacteria feed on the sugars and starches in the food creating lactic acid. This process preserves the food and produces beneficial enzymes, B-vitamins, omega-3 fatty acids, and are a source of probiotics.

The fermentation of foods may also preserve the nutrient content of the food and assist in making the food easier to digest. It’s this along with the probiotics created during the fermentation process that explains the link between consumption of fermented foods and improved digestion.

WHAT KIND OF FERMENTED FOODS ARE THERE?

Kombucha – a fizzy fermented tea that has a good mix of different strains of bacteria. However, it’s important to read the label when buying commercial brands as many can have a high sugar content.

Sauerkraut – probably the most cost-effective and delicious fermented food, this fermented cabbage dish is easy to prepare at home.

Homemade pickles – pickles preserved in apple cider vinegar offer a great digestive boost.

Coconut yoghurt – a delicious and great way to get plenty of enzymes and probiotics.

Miso – miso is made from fermented soybeans and grains and is a good source of essential minerals like potassium.

WHY EAT FERMENTED FOODS?

Besides the fact that they generally taste delicious, there are a number of reasons they’re great for your health and a nourishing inclusion to your diet.

Probiotics – fermented foods such as those above will introduce beneficial bacteria into your digestive system and help the balance of bacteria in your gut. Probiotics may help improve bowel health, aid digestion, and support immune system function.

Enhance absorption – having a good balance of gut bacteria and enough digestive enzymes, helps you absorb more of the nutrients in the foods you eat. Pair this with a diet rich in real food and you can absorb many more nutrients from the foods you eat.

Cost effective – incorporating bought fermented foods into your diet can be costly, however many fermented foods can easily be made at home and are an extremely cost-effective way to boost your gut health.

​How To Breathe Yourself Calm

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It is absolutely remarkable that a part of our nervous system – known as the parasympathetic nervous system (PNS) – exists to allow us to feel calm and peaceful.

Along with the sympathetic nervous system (SNS), it’s one of the two main divisions of the autonomic nervous system (ANS). Whereas the SNS is in charge of the fight-or-flight response, our PNS helps us to rest, restore, have great digestion and it plays a major role in fertility.

You cannot access the ANS with your conscious-thinking, instructional mind. In other words, you cannot boss your PNS into activation!

The only way you can influence it is by how you breathe. When you take short, sharp shallow breaths, your SNS is activated, whereas when you breathe diaphragmatically – moving your tummy in and out with each breath – you communicate to every cell in your body that you are safe, as you would never be able to breathe in this way if your life truly was in danger.

You can activate the PNS yourself via your breath, and this immediately results in a reduction of stress hormone levels as well as blood pressure. PNS activation also strengthens the immune system and increases feelings of happiness.

Activating the PNS means you are more likely to act from a place of calm – which is particularly critical when your outer world is driven by forces that are beyond your influence, from traffic jams to challenges at work or at home.

Have you ever noticed that when you go on holiday, it can take you anywhere from between one to three days to relax? Not to mention by day two you start worrying because you know you are using your precious holiday time to wind down. That can be partly due to your body shifting from SNS dominance to PNS activation. True restoration and relaxation can only occur once this switch occurs.

Here are a few ways to allow your PNS to become active:

Slow down your breath

Inhale for 10 counts, hold for 10 counts and exhale for 10 counts. This three-point breath will relax the body and mind almost instantly. When you do this frequently it is a great way to centre yourself again. Practise this in a comfortable position for between 5-10 minutes. You can extend the count of exhalations to 15 the more you practise.

Progressive relaxation

First, you systematically tense particular muscle groups in your body, for example your neck and shoulders. Next, you release the tension and notice how your muscles feel when you relax them. Move over the body consciously relaxing different muscle groups. Relaxed muscles are a signal to your nervous system that you are safe and not preparing to sprint away from danger. This is a particularly lovely activity to do before bed.

Meditation and/or yoga

Meditating even for a short time every day is one of the most powerful ways to activate your PNS. If you’re a beginner try a guided meditation with relaxing music or head along to some classes to help you find the right style for you – the benefits extend way beyond stress reduction. Yoga practices are breath-focused and are a wonderful way to become more breath-aware as well as activate the PNS.

Put your legs up the wall

A great way help you breathe diaphragmatically is to lay on your back with your legs up the wall. Lie in this position for 5-10 minutes and focus on your breath. Place a folded towel under your back or bottom for support if you like.

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