Self- care practices to help you prioritise your wellbeing

Stress Management tips

Breathing exercises for sleep include 4-7-8 breathing, box breathing, and belly breathing. These techniques can help you relax and fall asleep.

4-7-8 breathing

Inhale slowly through your nose for a count of four
Hold your breath for a count of seven
Exhale slowly through your mouth for a count of eight
Repeat this cycle three or four times

Box breathing

Breathe in slowly to a count of four

Hold your breath for a count of four

Breathe out slowly through your mouth to a count of four

Hold your breath again for a count of four

Repeat the cycle

Sit or lie down with your back straight

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Sleep and Relaxation - Good Practice Guide

Tips to help you sleep include:

Wearing silicone ear plugs for sleep

Using a white noise machine

Listening to healing sleep music - the best frequency for sleep is in the low to mid frequency range. Some studies have found that 432Hz and 528Hz have a de-stressing effect on the brain. 432 Hz Solfeggio Frequency. 432 Hz frequency is ideal for use as a sleep aid as it is known for its relaxing, calming effects.
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Nature walks - Daily Wellness Walks - Spending time in nature

Using essential oils like: Lavender · · Bergamot · Sweet Orange · Cedarwood · Sandalwood · Marjoram

Reducing caffeine intake - no caffeine after 12:30pm
Eating Cortisol balancing foods - a diet rich in magnesium, omega-3 fatty acids, and gut friendly foods, while limiting processed foods and sugar.

Doing bedtime yoga or daily yoga like: Hatha Yoga, Yin Yoga or Yoga Nidra.

Relaxation Exercises to Help Fall Asleep - Lie flat on your back with your hands apart. Legs up the wall - Think of a short, positive affirmation or mantra.
4-7-8 breathing:

The 4-7-8 breathing technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.
Box breathing One simple deep breathing technique is known as box breathing. It's named this because the exercise's ...
Try Reiki for relaxation
Try a Sound Bath Meditation

DISCLAIMER: This content is for informational purposes only. For medical advice or diagnosis, consult a professional. Generative AI is experimental.

Practices for good wellbeing include: regular exercise, a healthy diet, sufficient sleep, maintaining social connections, managing stress through mindfulness or relaxation techniques, engaging in hobbies you enjoy, setting realistic goals, spending time in nature, and seeking support when needed; essentially prioritizing both physical and mental health through balanced lifestyle choices.

Book a sound bath session to help you relax

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