How often are you aware of your breathing? Not just an ‘Oh, I must be breathing otherwise I would keel over’ sort of awareness, but a real focus on your breath: when it quickens, when it slows, when it is held, and when it flows easily and deeply. It’s something that I am paying much more attention to these days and it has been life-changing!
Did you know that, with just three deep breaths, you can really change your body’s reaction to many negative situations?

Think about when you can’t find your keys/wallet/train ticket. Panic can set in and frantic scurrying around your bag and pockets can ensue, and you can’t find what you’re looking for. Or when something more serious happens and your heart races, your palms sweat and you feel sick. This is the body’s way of getting ready to fight, flee or freeze – as if we were being chased by a man-eating tiger. Often we aren’t in physical danger, but our body still reacts in the same way, since we are programmed to do this to keep us safe. At this point, it’s sometimes a bit tricky to focus: the part of the brain that controls rational, clear thinking effectively switches off and we revert to a primitive part of the brain that deals with very physical functions.

Here’s the clever bit: by breathing in slowly and breathing out fully just three times, we can ‘fool’ our bodies into getting back to normal (known as homeostasis) where the rational brain can work properly. It’s important that those three breaths are the only thing you do at one time, so no multi-tasking and trying to breathe deeply and evenly while continuing all other panicky behaviour!

Three breaths works wonders. Give it a try and see how you get on. And as with anything, it takes practice. Hope it helps you.
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P.S. Do you like the photos I’ve been posting? They are all from my garden as it’s looking very spring-like.

I’ve spent the past few days with lots of different teachers and school staff, and the realisation about how long and hard they work has struck me again (much longer and harder than I worked when I was a teacher, and I thought that was a lot then). I know they aren’t the only ones who work hard, so this week’s blog is about looking after yourself at work. Here are some top tips about taking good care of yourself at work and enhancing your well-being everyday:

1.       Make sure you take some time out. This might be for just a few minutes every day, when you can get away from your daily tasks and do something different. My favourite? Staring at the sky.
2.       Ensure you are eating and drinking properly. Think of yourself as a high-octane engine that needs decent fuel.
3.       Ask for support. If you feel that you need some help, ask for it. Be vocal and do something about it, rather than whinge that no one has offered to help you.

Your well-being is your responsibility. If something is not how you want it, try to change it. It will be worth it in the end.  What works for you? I’d love to hear your tips @cleanwellbeing

For those of you in the Berkshire area, I’m running a ‘Mind, Movement, Meditation’ class on Saturday 16th April in Bray (near Maidenhead) to help support well-being. Find out more and book your place at www.cleanwellbeing.com. Everyone is welcome!

​Finally, boost your well-being by looking at something beautiful!​

I’ve spent the past few days with lots of different teachers and school staff, and the realisation about how long and hard they work has struck me again (much longer and harder than I worked when I was a teacher, and I thought that was a lot then). I know they aren’t the only ones who work hard, so this week’s blog is about looking after yourself at work. Here are some top tips about taking good care of yourself at work and enhancing your well-being everyday:

1.       Make sure you take some time out. This might be for just a few minutes every day, when you can get away from your daily tasks and do something different. My favourite? Staring at the sky.
2.       Ensure you are eating and drinking properly. Think of yourself as a high-octane engine that needs decent fuel.
3.       Ask for support. If you feel that you need some help, ask for it. Be vocal and do something about it, rather than whinge that no one has offered to help you.

Your well-being is your responsibility. If something is not how you want it, try to change it. It will be worth it in the end.  What works for you? I’d love to hear your tips @cleanwellbeing

For those of you in the Berkshire area, I’m running a ‘Mind, Movement, Meditation’ class on Saturday 16th April in Bray (near Maidenhead) to help support well-being. Find out more and book your place at www.cleanwellbeing.com. Everyone is welcome!

​​Finally, boost your well-being by looking at something beautiful!

I feel a bit of a fraud writing this week's post, as it is such a simple idea. It's part of the solution-focused way of thinking and goes something like this...

​Have you ever thought about a problem or a situation in your life that doesn't seem to get better? Or it got better for a bit then went back to being a problem? Perhaps you were trying to start a new eating or exercise plan, or you had a niggling injury. Maybe it was something to do with someone in your life, a habit that you found irritating, or an old/outdated way of thinking. No doubt you tried lots of things to help. And sometimes you find something that works. So the simple message is, keep doing it! Using the solution-focused language, the phrase would be:

Do more of what works, do less of what doesn't work.

​Simple doesn't necessarily mean obvious, though. How many times have you gone down the same road and expected different results? It's infuriating, so ask yourself this question instead: What has worked in the past? Chances are, it will work for you again. You don't have to find a new way each time - just do what works. Simple and effective. It's just a matter of remembering, being consistent and understanding yourself a bit more.

​Giving time to understand yourself a bit more is exactly what we do at the 'Mind, Movement, Meditation' sessions. It's really simple and effective. Come and have a go at the next retreat on Saturday 16th April in Bray, Berkshire. More details at www.cleanwellbeing.com.