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    Emotional First Aid ~ Breathe

    Guided breath practice can be a really resourceful form of emotional first aid to calm your mind & body. Having said that - some people find regulating their breath to be stressful or distressing, which means it is not helpful at all! If you are one of those people, I invite you to explore some of the other categories of emotional first aid on this page to see if there is something that works better for YOU.

    These breath practices are designed to help you get in touch with your own breath & body. You may find they are too fast, or too slow. Perhaps you have a natural exhalation that is longer than your inhale. Maybe you find you inhale for longer than you exhale. Or you might be someone who has even breath in and then out.

    Use these recordings as a starting point to find the best rhythm for YOUR body. You can always count your own breaths. You can make the inhale/exhale longer or shorter. Perhaps you will increase the count over your 5 minute breath practice as your body slows down. Let your body guide you.

    There are 3 different tracks here to allow you to find the right rhythm for you. I suggest finding a breath that is comfortable for you however you are feeling in that moment. That is, don't try or force yourself to breathe a lot slower than you already are. Don't try or force yourself to pick up where you left off last time. Your body will be different every time. You can, of course, also count your own breaths at a pace that you enjoy. You may find it comfortable to slow it down over the course of your practice.

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    Emotional First Aid ~ Hydrate

    Being well hydrated is critical for brain function and for regulating emotional state.

    In fact, cognitive function and response times for dehydrated drivers has been shown in studies to be similar to performance while at the legal limit for blood alcohol content! Dehydration increases your sensitivity to physical and emotional pain, and negatively impacts memory.

    I have included drinking in Emotional First Aid, because it is such a simple action to take. When you feel like your resilience is low, or your mood is getting the better of you, a glass of water or two can very quickly redress that balance. At the very least a warm cup of tea can be like a little hand held hug.

    A bottle is pouring water into a glass that is filled with mint and has a lime garnish. The glass is on a wooden board with mint and wedges of lime.
    Photo by Mae Mu on Unsplash

    Drink a glass of water, or up to a litre if you are feeling thirsty.

    Mint, lime, or another garnish is lovely. If you have been sweating, adding some electrolytes (not a sugary drink), or try a coconut water.


    A hand holding a black cup of tea on a wooden table next to an open book and a sprig of herbs.
    Photo by Aga Putra on Unsplash

    Make a cup of tea, then set a timer for 5 minutes and sit somewhere quietly while you drink it.

    If you are dehydrated, then replace black tea with a non-caffeinated herbal tea. I love to make an infusion using rosemary, sage, or another fragrant herb from the garden or fridge.

    A flatlay of leaves and pink flowers surrounding a clear spray bottle containing pink flowers.
    Image by Monfocus from Pixabay

    Hydrate your skin with a spray of scented mist.

    You can very easily make your own by adding some herbs or flowers to water in a mister. You could also use a drop of your favourite scented oil. For extra loveliness on a hot day - keep it in the fridge! 

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    Emotional First Aid ~ Move

    There are two emotional first aid directions we can take to calm our nervous system - a 'top down' approach, or 'bottom up'. Top Down refers to using our cognitive skills, our 'mind' to think our way through things and calm our body. Bottom Up describes an approach that begins in our body by soothing our nervous system, and creating a more relaxed state which may signal your mind "I'm okay".

    Bottom Up methods are the most powerful and easy to access in times of stress when our 'thinking mind' is offline or down regulated. Moving in particular ways can quickly let your body know "I am safe. I can relax". Here are some super simple emotional first aid tips to soothe your nervous system and relieve stress.

    A series of cassette tapes against a pink background.

    Choose a favourite song and dance to it.

    Even if you don't go all out in your dance, listening to the song and moving even just your big toe can be enough to shift the balance. I like to have a playlist of songs that range in accessiblity for me - some are full blown happy tunes, while others will give me the boost I need while still matching me where I am.

    Person lying on their back on the floor with their legs up the wall, holding a camera.

    Lie on your back and walk your bottom towards the wall. Extend your legs up the wall. You can keep your legs bent, and your bottom as far away as you need to make this possible.

    It is about having your feet and legs above your torso, not about having straight legs. This should be a pose that is relaxing. If the wall feels too intense, you could try resting your legs on a lounge or bed. Stay in this pose for 3 - 5 minutes.

    A close up of the side of a trampoline against a hedge with pink flowers.

    Tapping into the activation of our bodies natural trauma release can help us to let go of stress, tension, and emotions. We can recalibrate our nervous system in times of heightened emotions, and also process longer held issues through shaking & bouncing.

    Find a soft carpet, a mat, a mini tramp, or something that allows you to do a gentle cushioned bouncing movement. Not a full jump, just a bounce from your knees. Bounce for a few minutes and notice the calming effect.

    Steve James movement koan, image of Steve James moving in time lapse.
    Photography by Mariana Schulze.

    Engage with an embodiment practice like the Movement Koan Method® video, an innovative fusion of joint-nourishing movement and body-based mindfulness.

    • Ideal for daily joint maintenance, and an effective warm-up
    • Long and short sequences 
    • Scaleable to any fitness level
    • Brings ease to the body while stimulating the mind
    • Improve neuroplasticity and body intelligence
    • Develop muscular efficiency via somatic investigation
    A woman on her hands and knees on a yoga mat with her hair partially covering her face.

    Do a personal Non-Linear Movement Method® Practice.

    • Smooths out the nervous system.
    • Processes & identifies emotion.
    • Unites mind and body in intimacy with physical sensation.
    • Awakens sexual energy & sensual sensation.
    • Creates high bodily responsiveness.
    • Releases trauma patterns into flow.
    • Opens access to bodily wisdom.

    Learn more about the method here

    Join a group class with me.