BREATH - BALANCE - FLOW

Welcome to your four week self-care programme.

Each week of your programme has a different theme, based on our four pillars of self-care, which are:

• Consistency

• Connection

• Balance

• Gratitude

Please follow the programme through in order.

To experience the benefits fully, we recommend completing each video at least once throughout the week.

We hope you enjoy the nourishing practices included in this programme and we wish you all the best in your self-care journey.

Sian & Chloe

Here are a few examples of the many benefits of Breathwork:

• Improved autonomic response to psychical and mental stress

• Lowers blood pressure and cortisol levels

• A reduction in depressive and anxious symptoms

• Improved sleep and digestion

• Certain practises improve; heart rate variability, lung capacity

• Can help release trauma

• Increased self-awareness

See additional info in your welcome package.

This video is focussed on grounding and creating a sense of safety in the body then spending some time with conscious attention on the breath before moving back to the safe space of being grounded in the present moment.

Any health conditions to be aware of: This practice is safe for anyone, it can bring up emotions but this is normal and be reflected upon in your journal.

This video is focussed on grounding and creating a sense of safety in the body then spending some time with conscious attention on the breath before moving back to the safe space of being grounded in the present moment.

Any health conditions to be aware of: This practice is safe for anyone, it can bring up emotions but this is normal and be reflected upon in your journal.

Method: A passive process of being with the breath rather than changing it

Benefits include: 

• Decreases reactivity

• Improves relationship with self

• Slows down the pace

• Decreased self judgement & many more

Any health conditions to be aware of: This practice is safe for anyone, it can bring up emotions and the urge to control the breath but this is normal and be reflected upon in your journal.

Benefits: 

• Quietens a busy mind bringing the focus to the body

• Letting go of tension consciously 

• Deepening and slowing the breath to bring a sense of calm

• Decrease anxiety

• Improves self awareness and body awareness

Any health conditions to be aware of: This practice is safe for anyone, it can bring up emotions but this is normal and be reflected upon in your journal.

Welcome to your yoga and sound offerings.

You will need a mat, or something comfortable to practice on! There is no music in the videos, but feel free to have some relaxing music on in the background.

These classes are a movement guide, so please listen to your body whilst you practice and feel free to contact me if you’d like to chat anything yoga during the course.

14 Minute Yoga Flow

10 Minute Yoga Flow

Build Your Flow (23 Mins)

10 Minute Crystal bowl Sound Bath

Welcome to your reflective exercise for week 1, the theme for this week is ‘Consistency’ and the reflective exercise for this week is a daily reflective journal.

Please head to your email to download or print your prompts and outline.

Find yourself a quiet and cosy space and enjoy these moments of reflection.

Method: Simple movements to be done in time with the breath

Benefits include: Can be helpful for people who feel fidgety or find it hard to stay still, have an overactive mind or have an active nervous system. Giving the mind a focus whilst connecting to the breath.

Any health conditions to be aware of: Not to be done in the first 12 weeks of pregnancy. Be aware of any injuries or issues with joints.

Benefits include: Calming, sends messages to your nervous system that you’re safe, brings you in to your window of tolerance, promotes sleeps, releases tension in neck and shoulders, improves digestion 

Any health conditions to be aware of: Belly breathing is suitable for everyone as it’s our natural breath. It can feel difficult though if it’s not how you normally breathe so it can require practice. Be patient and kind with yourself and practise this in small bursts if needs be.

Benefits include: Calming, sends messages to your nervous system that you’re safe, brings you in to your window of tolerance, promotes sleeps, releases tension in neck and shoulders, improves digestion 

Any health conditions to be aware of: Belly breathing is suitable for everyone as it’s our natural breath. It can feel difficult though if it’s not how you normally breathe so it can require practice. Be patient and kind with yourself and practise this in small bursts if needs be.

Connection.

A mind, movement and breath connection in this weeks practices, beautifully linking the three together as we flow!

Video 1 - 20 minute mindful movement flow (for this practice a block or light ball would be a great addition, but not essential)

Video 2 - 30 minute move with your breath flow

Video 3 - 15 minute slow flow followed by a 10 minute sound bath savasana

Hello and welcome to your reflective exercise for week 2 of the programme. The theme for week 2 is ‘Connection’ and the exercise for this week is a self-care assessment.

Pop to your emails to open your assessment.

Any questions, our inbox is always open to you.

Benefits include:

•  Reduces stress and anxiety

• Soothing and regulating

• Improves lung capacity

• Creates stability and calm in the mind and body

• Can help with focus and concentration

• A precursor to coherent breathing

Any health conditions to be aware of: This is a safe practice for anyone (including children), as long as you are starting and staying with your natural pace and only increasing the duration of the breaths in a way that feels comfortable and relaxing

Benefits include:

• Brings the electrical rhythms of brain, lungs and heart into resonance 

• Helps coordinate mind and body – calming the mind 

• It improves Heart Rate Variability (a vital factor in resilience to stress)

Any health conditions to be aware of: This practice is safe for everyone but it’s advisable to start with 1:1 breathing and work towards Coherent breathing when a count of 4-6 seconds for each part of the breath is within reach.

Scientific studies have shown that the effects of coherent breathing supports the innate ability of our body, nervous system, and emotions to restore themselves through the balancing of the complementary branches of our autonomic nervous system. This controls our heart rate, blood pressure, digestion, respiration, and many other automatic functions of the body.

Any health conditions to be aware of: See intro video notes

This weeks yoga practices encompass physical balance and a reflection on the balance in our lives.

Video 1 - 20 Minute strong to slow flow

Video 2 - 30 Minute find your balance flow

Video 3 - 20 Minute slow flow and crystal bowl savasana

Welcome to your reflective exercise for week 3 of the programme, the theme for this week is ‘Balance.’

There is an exercise often used in therapy where we ask clients to break down their habits/hobbies/ways they spend their time into the categories of ‘Things that nourish me’ and ‘Things that don’t nourish me’. I have expanded upon this idea by adding some more specifics around the categories that I am asking you to use.

Open your email from us to find this reflective exercise.

Method: Morning & evening gratitude practices

Benefits include:

• Slowing and deepening the breath to create a sense of calm and relaxation

• Deepening focus of gratitude practice using the breath

• Quieten the mind by focussing on the breath

Any health conditions to be aware of: This practice is safe for anyone, it can bring up emotions and the urge to control the breath but this is normal and be reflected upon in your journal.

Method: Morning & evening gratitude practices

Benefits include:

• Slowing and deepening the breath to create a sense of calm and relaxation

• Deepening focus of gratitude practice using the breath

• Quieten the mind by focussing on the breath

Any health conditions to be aware of: This practice is safe for anyone, it can bring up emotions and the urge to control the breath but this is normal and be reflected upon in your journal.

Benefits include:

• Aids sleep (helpful for insomnia and restless sleep)

• Can relieve; aching back, neck, shoulders, tired legs, feet and leg cramps 

• Helps with circulation (venous drainage) and swollen feet and legs 

• Any health conditions to be aware of: The ability to get in and out of the position is the main consideration, so if you have any kind of back or other injury or any issues with your heart or blood pressure issues you should check with your GP first.

Any health conditions to be aware of:

This is a suitable practice for everyone. It is particularly useful if you are suffering from anxiety, panicking or having a panic attack. The out breath is connected to the parasympathetic nervous system, when we breathe out the heart rate slows. Straw breathing is a tangible way to extend the out breath, it's active, purposeful and controlled.

Gratitude.

Lets show our bodies some love via our movement and our stillness.

Video 1 - 18 Minute move as you please flow

Video 2 - 30 Minute energising thank you flow

Video 3 - 20 minute crystal bowl sound bath. Let your body and mind rest.

Pure Sound

Ready to relax? The beautiful sounds of the crystal singing bowls and chimes are ready to create a sense of calm, wherever you are.

Make sure you are comfortable (think dimmed lights, your favourite blanket, comfortable clothes) and get ready to switch off.

We are always on the move, so take this opportunity of stillness for yourself.

Welcome to your reflective exercise for week 4, this is your final week of the programme and the final reflective exercise. The theme for this week is ‘Gratitude’ and the reflective exercise for this week is a daily gratitude journal.

Pop over to your emails and complete/print as many as you would like.

Practicing gratitude produces a wealth of benefits and we hope you find this as you take the time out to complete your very own gratitude journal.

Thank you so much for joining us on this self-care journey.

We would really appreciate any feedback you have to help us make our offerings as accessible and enjoyable, so if you do have the time to fill out our feedback form we would love that!

Keep taking the time out for yourself in this busy busy world and continue to see how important you are!

Thank you,

Chloe & Sian