Blog Rss

HEALTHY MIND=HEALTHY SKIN

Fri, 27 Oct 2023 09:52:52 +1100

Healthy Mind = Healthy Skin

A great skin routine is vital to achieve a healthy glowing complexion. However, did you know that stress can cause the health of your skin to deteriorate greatly. It has been scientifically proven that stress can affect the look of your skin and can also aggravate pre-existing conditions.

How does stress affect our skin?

Excessive stress is not good for our overall health and the effects can physically manifest on our skin. Long periods of stress affect our gut bacteria, which ultimately changes how we digest food and can trigger internal inflammation. This inflammation can worsen pre-existing skin conditions such as eczema or cause acne breakouts. Furthermore, stress can potentially upset our immune system, negatively affecting the overall look and health of our skin.

Furthermore, prolonged exposure to stress can change the condition of our skin by making it more oily or dry. Increased stress levels cause our adrenaline to spike and stimulate the sweat glands to lose more water. Thus, this causes our skin to lose hydration and become dehydrated. Conversely, stress affects our hormone levels and increases the oil production in the skin. Hence, oilier skin can lead to pore blockages and acne breakouts.

What can you do in times of stress?

It is evident that stress has devastating effects to our skin – so how do we diminish these impacts?

Don’t let stressful situations make you neglect your normal skin routines! Neglect can prolong the effects of stress to your complexion so make sure you stick to your routine.
Regularly exercise to strengthen both a healthy body and mind.
Take up yoga or meditation to connect with yourself and your breath.. The power of breathwork is underestimated, the way you breath directly affects how your nervous system functions, how you breath is how you feel and how you feel is how you breath.
Talk to someone! Whether it be a loved one or a professional, getting support is both cathartic and helpful in helping you achieve a healthy balance of stress.

Namaste,

Thelma x

The nuts and bolts of exfoliation, a guide to the right one for you!

Wed, 03 Apr 2024 14:20:00 +1100

The cornerstone of any effective skincare routine, Exfoliation helps slough off dead skin cells, preventing them from accumulating on the skin's surface and causing dullness, roughness, and clogged pores. Here are 3 reasons you should do it:

1. Stimulates cell renewal: By promoting cell turnover, it encourages the growth of new, healthy skin cells, resulting in a smoother, more youthful complexion.

2.Enhances product absorption: By removing the outer layer of dead skin cells, exfoliation allows skincare products to penetrate more deeply into the skin, maximizing their effectiveness.

3.Improves skin tone and texture: Regular exfoliation helps minimize the appearance of fine lines, wrinkles, age spots, and other imperfections, resulting in a more even skin tone and smoother texture.

Understanding Exfoliation:

Our body actually 'exfoliates' naturally this process is called desquamation however as we age, our skin undergoes numerous changes, including a gradual slowdown in the process of natural exfoliation. Understanding how exfoliation evolves with age is crucial for maintaining healthy, youthful-looking skin.

Childhood and Adolescence: During childhood and adolescence, the skin's natural exfoliation process is typically at its peak. Rapid cell turnover helps keep the skin smooth, clear, and free from blemishes. However, as hormonal changes occur during puberty, some individuals may experience increased oil production and occasional breakouts, emphasizing the importance of gentle exfoliation to prevent clogged pores and acne.

Young Adulthood: In young adulthood, the skin's exfoliation rate begins to gradually decline. While many individuals still enjoy relatively clear and smooth skin, environmental factors such as sun exposure and lifestyle habits like smoking or inadequate skincare can accelerate the ageing process. Regular exfoliation becomes increasingly important during this stage to remove dead skin cells, promote cell turnover, and maintain a healthy complexion.

Middle Age: As we enter middle age, typically around the late 30s to early 40s, the signs of ageing become more apparent. OH my days!!!! The skin's natural exfoliation process slows down further, leading to a buildup of dead skin cells, dullness, and uneven texture. Fine lines, wrinkles, and age spots may also start to become more noticeable. Consistent exfoliation with both mechanical and chemical exfoliants is crucial during this stage to stimulate cell renewal, improve skin tone, and minimize the appearance of ageing signs.

Mature Skin: In later life, typically after the age of 50, the skin's exfoliation process significantly diminishes. Cell turnover slows down dramatically, resulting in thicker, rougher skin texture, increased dryness, and a dull, lackluster complexion. Additionally, factors such as decreased collagen production and reduced elasticity contribute to the formation of deeper wrinkles and sagging skin. Gentle yet effective exfoliation becomes paramount for mature skin to promote cell turnover, enhance skin hydration, and restore radiance and vitality.

So understanding all this is why we come in with exfoliant products and tools achieving this through external means, such as scrubbing with abrasive particles, or chemical means, using acids or enzymes to dissolve dead skin cells. Below is a run down on the different type of exfoliants and what they do.

Manual Exfoliants:

Manual exfoliants typically involve physical scrubbing or rubbing to manually remove dead skin cells. Common manual exfoliants include:

1. Scrubs: These products contain abrasive particles, such as sugar, salt, or finely ground nuts or seeds, which physically buff away dead skin cells when massaged onto the skin.

2.Brushes: Facial brushes, loofahs, or washcloths can be used to manually exfoliate the skin by gently scrubbing in circular motions.

3.Microdermabrasion: A more intensive manual exfoliation method performed by skincare professionals, microdermabrasion uses a handheld device to exfoliate the skin with fine crystals or a diamond-tipped wand.

Chemical Exfoliants:

Chemical exfoliants work by dissolving the bonds between dead skin cells, allowing them to be sloughed off more easily. Common types of chemical exfoliants include:

1. Alpha Hydroxy Acids (AHAs): AHAs, such as glycolic acid and lactic acid, are water-soluble acids that exfoliate the skin’s surface, promoting cell turnover and revealing smoother, brighter skin.

2.Beta Hydroxy Acid (BHA): Salicylic acid is a BHA that penetrates deep into the pores, exfoliating both the skin’s surface and inside the pore lining. It is particularly effective for treating acne-prone or congested skin.

Combination Exfoliants: (my favourite)

Combination exfoliants leverage the benefits of both manual and chemical exfoliation methods to provide a comprehensive approach to skin renewal. These products often contain physical exfoliating particles alongside chemical exfoliating ingredients, such as AHAs or BHAs, to deliver dual-action exfoliation.

Benefits of Combination Exfoliants:

• Enhanced exfoliation: By combining manual and chemical exfoliation, combination exfoliants offer a more thorough removal of dead skin cells, resulting in smoother, more radiant skin.

•Targeted treatment: Chemical exfoliants can penetrate deeper into the skin, while manual exfoliants provide immediate surface exfoliation, allowing for a more targeted approach to addressing specific skin concerns.

•Versatility: Combination exfoliants can be customized to suit different skin types and concerns, providing flexibility in skincare routines.

Conclusion:

Exfoliation plays a vital role in maintaining healthy, youthful-looking skin at every stage of life. By understanding how the skin's exfoliation process evolves with age and incorporating regular exfoliation into your skincare routine, you can help combat the signs of ageing, promote skin renewal, and achieve a radiant, glowing complexion at any age. Remember, investing in your skin today will pay dividends in the future, so make sure you prioritize exfoliation as an essential step in your skincare ritual.

Namaste,

Thelma xx

Unlock the Secret to Total Wellness: Start with Your Nervous System

Sun, 12 May 2024 23:10:00 +1000

Unlock the Secret to Total Wellness: Start with Your Nervous System

Buckle up because we’re about to embark on a journey that’s part science, part zen, and entirely transformative!

Today, we’re exploring an essential yet often overlooked aspect of our well-being: the nervous system. Think of your nervous system as the ultimate command centre, orchestrating everything from your heart and digestion to your immune system and mental health. When the nervous system is out of balance, it can lead to anxiety, depression, weight gain, muscle loss, sleep disturbances, skin issues, hormonal imbalance and autoimmune problems.

The Nervous System: Your Body’s Command Center..

This powerful system is your control centre sending signals back and forth. When your nervous system is out of whack, it’s like a domino effect on steroids: anxiety, depression, weight gain, muscle loss, sleep disturbances, skin issues, autoimmune problems—you name it. But don’t fret, because there’s a superhero waiting in the wings: (pranayama) AKA: breath training. This incredibly effective effective tool is at our disposalwhenever we need it, at work, on the train, in the gym, at a party wherever you are your breath is there with you, it just learning how to practice controlled breathing to alter your state of mind, mood and ultimately your over all health when practiced daily.

Yes, your hero is behind every breath, every day!

Breath Work: The Key to Unlocking Total Wellness..

Why breath work, you ask? Well, let me put it this way, imagine..... having the power to calm your mind, reduce stress, and enhance your body's performance, all with something you’re doing right now!! That’s right, breathing! Pranayama, the art of controlled breathing, is like hitting the reset button on your nervous system.

Here's how it works: pranayama stimulates the vagus nerve,( a whole other blog to write about ...soon. )The VAGUS nerve the unsung hero in your parasympathetic nervous system, which is responsible for "rest and digest" functions. This is the key to switching off that constant fight-or-flight mode that modern life has us stuck in.

The Ripple Effect of a Happy Nervous System....

When your nervous system is in harmony, the benefits ripple through your entire body:

-Emotional Health: Goodbye, chronic anxiety and depression. Hello, zen-like calm.

- Endocrine System: Hormonal balance, leading to better mood regulation and reduced stress levels.

- Muscle Gains: A relaxed nervous system means better muscle recovery and growth. Flex those biceps!

- Weight Loss: Stress reduction helps control those cortisol levels, making weight management a breeze.

- Sleep: Drift into dreamland without counting a single sheep.

- Skin Health: Say hello to a glowing complexion as stress-induced skin issues bid you adieu.

- Autoimmune Issues: A balanced nervous system helps regulate immune responses, potentially reducing flare-ups.

Other Natural Ways to Keep Your Nervous System in Check...

While breath work is definitely the star of the show, let’s not forget its fabulous supporting cast:

-Singing/Chanting- Singing and or chanting vibrates the vagus nerve creating a relaxation response…. Don’t quit your day job though!

- Meditation and Mindfulness: Think of it as your mental spa day—relax, unwind, and recharge.

- Physical Exercise: From yoga to HIIT, moving your body boosts mood and nervous system function.

- Short term Cold Exposure: Those chilly showers aren’t just for post-workout recovery. They tone your vagus nerve too.

- Spending time in nature:Natural stimuli engage the parasympathetic nervous system yes god created these wondrous views for a reason.

Our Secret Weapon: Skincare That Supports Your Nervous System...

Oh, and did I mention my skincare line? Yes, I’ve gone the extra mile to create products that do more than just make you look fabulous. They help calm and nourish your skin & tackling nervous system imbalances from the outside in with my carefully formulated synergies of aromatic medicine. Think of it as a spa retreat in a bottle.

Take the First Step Towards Total Wellness

So, are you ready to breathe deeply and take charge of your health? It starts with something as simple as your breath. Embrace the power of pranayama, treat your nervous system like the VIP it is, and watch as everything else falls into place.

Follow me on instagram as I guide you on how and why each breath technique is used I am going through the motions in a organised fashion to get you from beginner to breath/nervous system warrior in no time be patient play along and soak in the knowledge so you can master the art.

FOLLOW ON INSTAGRAM

Sign up to my 7 day breath challenge to a a regulated nervous system… this ones coming soon, I’m making sure everyones learns enough through my short insta info and blogs so you can master this challenge and reap all the benefits!

Engaged? Enlightened? Ready to take on the world with a newfound sense of calm and balance? Good. Now, take a deep breath, smile, and let’s get this wellness journey started!

The Art of Yogic Three-Phase Breathing: Finding Harmony in Chaos

Tue, 14 May 2024 08:40:00 +1000

In the hustle and bustle of modern life, finding moments of calm amidst the chaos can feel like an elusive dream. Yet, within the depths of our breath lies a sanctuary—a pathway to tranquility and inner peace. Yogic three-phase breathing, a foundational technique in the practice of yoga, offers a roadmap to navigate the tumultuous landscape of the mind and return to a state of equilibrium.

### Understanding the Three Phases

Yogic three-phase breathing comprises three distinct phases: abdominal breathing, thoracic breathing, and clavicular breathing. Each phase serves a unique purpose in harmonizing the body, mind, and spirit.

#### 1. Abdominal Breathing

The journey begins with abdominal breathing, also known as diaphragmatic breathing. This phase involves engaging the diaphragm muscle, located beneath the lungs. Here’s how to practice:

- Find a comfortable seated or lying position, closing your eyes to turn inward.
- Place one hand on your abdomen and the other on your chest.
- Inhale deeply through your nose, allowing your belly to expand fully.
- Exhale completely, feeling your abdomen gently contract.
- Focus on the rise and fall of your belly with each breath, promoting relaxation and grounding.

#### 2. Thoracic Breathing

Building upon the foundation of abdominal breathing, thoracic breathing emphasizes expansion and contraction of the ribcage. Follow these steps to incorporate thoracic breathing into your practice:

- Shift your hands to the sides of your ribcage.
- Inhale deeply, expanding your ribcage outward.
- Exhale fully, allowing your ribcage to gently contract.
- Notice the movement of your ribcage with each breath, enhancing lung capacity and oxygen/C02 exchange.

#### 3. Clavicular Breathing

Completing the triad of yogic breathing, clavicular breathing focuses on the upper chest and collarbone area. Here’s how to integrate this final phase:

- Place your hands on your collarbones.
- Inhale deeply, lifting your collarbones upward and expanding the upper chest.
- Exhale fully, allowing your collarbones to lower.
- Feel the expansion and contraction in the upper chest, promoting openness and awareness.

FREE 7 DAY GUIDED BREATH CHALLENGE : 15 MIN A DAY TO A REGULATED NERVOUS SYSTEM

### Integration and Flow

As you become comfortable and gain more control in each phase of yogic breathing, strive to seamlessly transition between them, creating a continuous and fluid breath pattern. Let your breath become a rhythmic dance breathing in for 4 counts and out for 4 counts, guiding you back to the present moment whenever the chaos of life threatens to overwhelm, the 4:4 counting will bring gentle relaxation and won't knock you out ready for sleep hence can be used at any time of the day :)

### Finding Harmony in Chaos

In the ebb and flow of daily life, the practice of yogic three-phase breathing offers a beacon of hope—a reminder that amidst the chaos, there is always a path to serenity. By harnessing the power of our breath, we reclaim control over our inner landscape, cultivating a sense of balance and resilience that transcends the external chaos. So, the next time life throws you off balance, remember to return to your breath—the steady anchor in the storm.

Lots of love always,

Thelma x

FREE 7 DAY GUIDED BREATH CHALLENGE : 15 MIN A DAY TO A REGULATED NERVOUS SYSTEM

How the Vagus Nerve Regulates the Nervous System: Leveraging its power through breathwork

Tue, 28 May 2024 05:28:00 +1000

The vagus nerve, the longest cranial nerve in the body, is a vital component of the parasympathetic nervous system (rest & digest). It runs all the way from the brainstem to the abdomen, innervating major organs along the way. This remarkable nerve plays a crucial role in regulating the nervous system, helping maintain a balance between the body's "fight-or-flight" and "rest-and-digest" responses. Let's explore how the vagus nerve orchestrates these essential functions.

Parasympathetic Activation: The Zen Inducer

The vagus nerve is central to activating the parasympathetic nervous system, which promotes relaxation, reduces stress, and conserves energy. This system counteracts the sympathetic nervous system's "fight-or-flight" response, helping to bring the body back to a state of calm. When the vagus nerve is stimulated, it sends signals that:

-slow down the heart rate

-reduce blood pressure

- initiate restorative processes.

Heart Rate Regulation: A Natural Pacemaker

One of the vagus nerve's primary functions is to regulate heart rate. By signaling the heart to slow down, it helps maintain cardiovascular health and reduces the risk of hypertension. Increased vagal tone....enhanced activity of the vagus nerve, leads to a slower, more stable heart rate, fostering a sense of calm and well-being.

Digestive Function: The Gut-Health Connection

The vagus nerve is deeply involved in controlling the digestive system. It stimulates the production of digestive enzymes, facilitates peristalsis (the movement of food through the gastrointestinal tract), and regulates the release of bile from the liver and gallbladder. These actions are crucial for efficient digestion and nutrient absorption, ensuring that the body can properly nourish itself.

Inflammatory Response: The Immune Modulator

Beyond its role in digestion and heart rate, the vagus nerve has significant anti-inflammatory effects. It helps control the release of pro-inflammatory cytokines, reducing inflammation throughout the body. This function is essential for preventing chronic inflammation-related conditions, such as arthritis, inflammatory bowel disease, inflammatory skin conditions and even some heart diseases.

Quality sleep- A natural sleep aid

A vital part of vagus nerve activity is that it significantly influences sleep by promoting relaxation and reducing stress. By facilitating the release of calming neurotransmitters like acetylcholine, the vagus nerve creates an environment conducive to falling and staying asleep, ultimately enhancing sleep quality and overall health.

Respiratory Function: Breathing Easy

Here is where our breathwork comes in. The vagus nerve helps regulate breathing rate and can induce bronchoconstriction, playing a role in conditions like asthma. By slowing down breathing and promoting deep, relaxed breaths, the vagus nerve enhances respiratory health and overall relaxation.

Mood and Emotional Regulation: Smile and chill

Connections between the vagus nerve and brain regions involved in mood regulation, such as the amygdala and prefrontal cortex, make it a key player in managing stress, anxiety, and depression. The vagus nerve helps release neurotransmitters like acetylcholine and gamma-aminobutyric acid (GABA), synthetic versions of these are often found in prescription medication to manage these conditions, however we can increase these naturally by stimulating the vagus nerve. By enhancing vagal tone, individuals can experience improved mood and emotional resilience.

Enhancing Vagal Tone: Breathwork and other Practices for a Healthier Nervous System

Improving vagal tone can significantly benefit overall health and well-being. Here are some practices to stimulate the vagus nerve:

Deep Breathing: Slow, deep breaths stimulate the vagus nerve and enhance parasympathetic activity, promoting relaxation. you may notice that when you slow your breathing you feel a slight tightening in the throat, this sensation is your vagus nerve being compressed and stimulated. Try breathing and tightening at the same time to amplify this (there is a tutorial on INSTAGRAM guiding you through how to acheive this comfortably...check it out)
-More Breath Work and Compression Techniques: Specific breath work techniques that include gently compressing areas around the neck where the vagus nerve can be manipulated can also stimulate its activity. For example, exercises that involve deep, slow breathing while tilting the head forward for a throat lock creating gentle compression can enhance vagal tone and promote relaxation. there will be some videos coming up on this soon.

JOIN THE FREE 7 BREATH CHALLENGE TO LEARN JOW 15MIN A DAY TO A REGULATED NERVOUS SYSTEM.

- Meditation and Mindfulness: These practices help calm the mind and improve vagal tone, reducing stress and anxiety.

- Physical Exercise: Regular exercise boosts vagal tone and supports overall nervous system function.

- Cold Exposure: Brief exposure to cold, such as a cold shower, can activate the vagus nerve as we naturally compress this area inresponse to the cold.

- Yoga: This mind-body practice enhances vagal tone through gentle movement and focused controlled breathing, certain yoga poses put emphasis on this area to enhance its activity.

Incorporating these activities into your daily routine can help harness the power of the vagus nerve, leading to a healthier, more balanced life. By understanding and supporting the functions of this remarkable nerve, you can unlock new levels of physical and emotional well-being.

Start practicing today!

Nmaste,

Thelma xo

Your bodies electrical system- let’s rewire it!

Fri, 16 Aug 2024 05:41:00 +1000

Your bodies electrical system- let’s rewire it!

Think of your autonomic nervous system as your body's electrical grid—an intricate network that connects and controls every part of you. It sends and receives electrical signals to and from the brain, coordinating all bodily functions. This complex system ensures that your body operates smoothly, responding to internal and external stimuli with precision through two branches:

The sympathetic branch prepares the body for action (fight or flight), while the parasympathetic branch calms it down (rest and digest), maintaining balance and adapting to changes.

So, let’s say you’re feeling overwhelmed, struggling with sleep, noticing unpleasant changes in your skin or mood, experiencing chronic health issues, or having trouble shifting weight despite your efforts. These symptoms can often be traced back to the state of your nervous system.

As many of us have heard in recent years, thanks to our wonderful wellness culture, it’s crucial to focus on the root cause rather than just addressing the symptoms. Unfortunately, this can be hard to pinpoint, as our complex human form reacts physically, emotionally, and mentally in ways that aren’t always visible or understood by our modern programming.

Every scenario we encounter in life creates some sort of internal reaction or influence on our being—whether good or bad—and this is signaled to the rest of our body through the nervous system. Most of the time, we just keep going without noticing these samskaras, or imprints, on our overall being until… well, shit hits the fan and we find ourselves stuck in some unwanted physical or emotional loop.

NOWWW we decide to dive deeper and get to the root causes, which requires some introspection. We must listen—quietly, without influence or judgment—to our body.

What is my mind telling me now?

What sensations am I feeling in my body?

How am I breathing in this moment?

What emotions are arising?

What actions do I feel like taking?

These types of questions will help you get to the root cause—a cause that, by now, has unfortunately overloaded your nervous system with too much fight or flight, leading to a wiring burnout or connection failure!

Let’s get straight to rewiring the nervous system, creating strong bonds in your internal wiring while you explore and understand yourself deeply. This way, you can feel better from the get-go and handle any traumas that come up with powerful resilience!

The quickest way to do this is through your breath. The way you breathe and the rate at which you breathe directly affects the nervous system, and you can manipulate it to react how you want.

Say you’re stressed, anxious, or overstimulated—you’ll notice your breath is shallow, fast, and centered in your chest. To get out of this state, you need to slow your breathing, deepen it, lengthen your exhale, and increase the level of CO2 in your body to create a smoother nervous system signal.

On the other hand, if you’re feeling sluggish, tired, or want to evoke a highly reactive or emotional state to observe what your mind is telling you and what stories arise for trauma release, you would adopt a very fast-paced breathing practice. This flicks your nervous system into fight or flight and reduces your level of CO2. (If you’re trying these practices for trauma release, I highly recommend working with a breath coach before going at it alone.)

There are many types of breathing techniques available, so where do you start? How long should you breathe for? When should you do it? What time of day? How can you measure if it’s working?

I’ve got all the answers and tools to measure your progress…

I’ve been putting together a very easy-to-follow, easy-to-understand, completely guided, pre-recorded program behind the scenes, and it’s almost ready…

I’ll have a FREE 7-day program available soon, so if you think you can “listen to the sound of my voice” morning, noon, and night for 5 minutes at a time, TAP the link below, and I’ll drop it in your inbox as soon as it’s done.
GET THE PROGRAM

Namaste & big ♥️ always,

Thelma.

Maximize weight loss & Muscle Gains with a Healthy Nervous System via Breathwork: The Science Behind Your Body's Secret Weapon

Sun, 22 Sep 2024 00:04:00 +1000

Maximize weight loss & Muscle Gains with a Healthy Nervous System via Breathwork: The Science Behind Your Body's Secret Weapon

When most of us think about building muscle or losing weight, we tend to focus on the obvious players—strength training, protein intake, supplements, diet and recovery. But what if there was a hidden key to faster muscle gains, enhanced recovery, and overall physical performance? Enter: your nervous system.

The nervous system is the body's control centre, directing everything from movement to recovery, and it plays a major role in how efficiently you can build muscle. Optimizing your nervous system, particularly through breath-work, can be the quickest way to supercharge muscle gains and recovery.

Why am I focusing on muscle gains if you are looking for weightloss? Well.. more muscle mass, burns more calories even at rest because muscle tissue is metabolically active. This means muscles require energy, or calories, to maintain themselves, even when you’re not moving! Fat tissue, on the other hand, is far less active and doesn’t require as much energy to sustain.

So, when you have more muscle mass, your resting metabolic rate (RMR) increases, meaning you burn more calories throughout the day, even while doing nothing. This makes building muscle a key factor in weight loss and long-term weight management, as your body becomes more efficient at burning calories around the clock.

Let’s dive into the science behind this secret weapon and learn why breath-work can take your fitness results to the next level.

Nervous System 101: Your Muscle Command Center

The nervous system is the network of nerves and cells that transmit signals between different parts of the body. For muscle building, two main branches of the nervous system come into play: the sympathetic nervous system (SNS)responsible for the "fight or flight" response,

and the parasympathetic nervous system (PNS), which controls "rest and digest" functions.

1. Sympathetic Nervous System. When you lift weights or engage in intense exercise, your SNS kicks in. It gets your heart pumping faster, floods your muscles with blood, and helps you push through that extra rep. It’s the engine behind your workout intensity and effort.

2. Parasympathetic Nervous System. After the workout, your PNS takes over. This is where recovery happens. Your heart rate slows, blood flow returns to vital organs, and your body shifts focus to muscle repair and regeneration.

For optimal muscle growth, you need a strong balance between these two systems. Too much sympathetic activity and not enough recovery will lead to overtraining, fatigue, and even muscle loss. But if you optimize both sides, you’ll recover faster, reduce soreness, and build more muscle efficiently.

The Connection Between Breathwork and Nervous System Health

Here's where breathwork comes into play. Breathwork—controlled, conscious breathing techniques—act as a direct line to your nervous system. It’s like having a switchboard to shift between the SNS and PNS, allowing you to tap into the benefits of each at the right time.

When done correctly, breathwork can:

-Activate the sympathetic nervous system, getting you into fight mode to crush your workout

- Improve oxygen delivery to muscles, which is crucial for recovery and growth.

It can also:

- Activate the parasympathetic nervous system, helping you recover more efficiently.

- Reduce stress hormones, like cortisol, which can negatively impact muscle repair, and actually makes you gain weight especially belly fat!

By integrating breathwork into your routine, you're essentially fine-tuning your body’s response and recovery system, which means more time in the anabolic (muscle-building) state and less time feeling sore and fatigued.

How Does Breathwork Boost Muscle Gains and Recovery?

1. Enhances Oxygen Supply to Muscles: Breathwork prior to training especially fast paced breathing practices increase oxygenation slightly there isn’t a lot of room in this however even slightly elevated oxygen in your muscles means better performance during workouts and quicker repair after.

2. Optimizes Recovery Between Sets: Ever noticed how your heart rate spikes between intense sets? This is your sympathetic nervous system at work. By using controlled breathing between sets, you can calm your body down, allowing for quicker recovery and more efficient energy use during your workout.

3. Regulates Stress Hormones- Stress and high cortisol levels can be detrimental to muscle growth, leading to catabolism (the breakdown of muscle). Breathwork is a proven way to reduce stress, lower cortisol levels, and create an ideal environment for muscle recovery.

4. Improves Sleep Quality: Sleep is when most of your muscle recovery and growth happens. By using breathwork to calm your nervous system, you can improve sleep quality, leading to better muscle recovery and overall performance. During sleep testosterone levels naturally rise, especially during the REM stages. This hormone plays a crucial role in muscle repair and growth by boosting protein synthesis and encouraging muscle tissue recovery. A good night’s sleep, therefore, not only recharges the body, but also enhances muscle-building potential, making rest just as important as your workout routine!

Putting It All Together: Training, Recovery, muscle gains, weight loss and Breathwork…

To make the most out of your workouts and see those muscle gains skyrocket, it’s crucial to think beyond just reps and sets, breathwork can be the game changer you didn’t know you needed.

Here’s how to integrate breathwork into your routine:

Pre-Workout: Use breath techniques like breath of fire (coffee category) to switch on your fight or flight and get you into an active mindset ready to take action, and get that fighter spirit going
During Workout: Use controlled balanced breaths(water category) during sets equal time inhaling as exhaling to keep your mind focused and increase mind muscle connection.
Between sets- Use diaphragmatic breathing (3 phase yogic breath) to maintain endurance, kickstart the repair process giving your body enough rest to smash out another killer set. It also activates all your breathing muscles and torso to release pockets of tension, preventing injury.
Post-Workout: Use breathwork to immediately switch into recovery mode. Techniques like alternate nostril breathing or longer exhale-emphasized breathing, will help lower your heart rate, reduce cortisol, and kick-start muscle recovery. Down regulating your nervous system into rest, digest and recovery mode so you can hit the gym again quicker.

"I personally always go into the stretching area use long hold stretches post work out , slow my breathing using a (whiskey category practice), and end my session in a mindful breath meditation even landing in shavasana ( corps pose -you know that pose where you’re lying down flat eyes closed ) yes I’m that person who does this at the gym 🤣 post workout but it definately helps bring my mind and body back into a state of deep relaxation, integration and repair." Luckily I am part of a super supportive gym that also offers yoga classes so I fit in quite well here!

SHOUT OUT TO KAHMA 24/7 CLYDE NORTH check them out!

"she looks like she's training hard!"

Conclusion: Breathe Your Way to Bigger Gains & Weightloss:

Muscle growth isn’t just about lifting heavy and eating right—it’s about creating an optimal environment for your body to recover, repair, and grow. Your nervous system plays a central role in this process, and breath-work is the fastest way to optimize it.

Optimizing your nervous system through can be a game-changer for weight loss, in more factors than gains, when you're stressed, your body releases cortisol, which can lead to fat storage, particularly around the belly. Breath-work, especially practices that stimulate the parasympathetic nervous system (whiskey category), helps reduce stress and balance cortisol levels. By calming your nervous system, you create an internal environment where your body can more effectively burn fat.

By incorporating breath-work into your training and recovery routine, you can tap into the power of your nervous system to enhance muscle gains, reduce recovery time, and take your performance to new heights. So, next time you’re hitting the gym, don’t just focus on the weights—focus on your breath. It might just be the secret weapon you've been missing for faster, more effective muscle growth which will also lead to a higher RMR so you are burning calories around the clock!

If you head over to my instagram page there are many short videos you can access that guide you through coffee, water and whiskey practices you can use.

However if you prefer to learn these practices thoroughly so you can understand them and practice them correctly join the waitlist for my

FREE 7 DAY BREATH PROGRAM 15MIN A DAY TO A REGULATED NERVOUS SYSTEM

This one will be available very soon so if you drop your details I will send it straight over to you when it’s finished . JOIN THE WAITLIST

Big Love always,

Thelma.

Yoga: beyond the postures, a pathway to inner peace.

Mon, 21 Oct 2024 00:51:00 +1100

Yoga is far more than a physical practice of postures—it’s a comprehensive path to self-realization and inner peace, as laid out in the ancient text The Yoga Sutras of Patanjali. This text outlines the Eight Limbs of Yoga, which serve as a guide to living a balanced, meaningful life. Each limb builds upon the others, eventually leading to Samadhi, the ultimate state of bliss and union with the divine. Let’s explore these limbs and how we can incorporate them into our daily lives.

1. Yama (Moral Discipline)

The Yamas are ethical guidelines for how we interact with others and the world around us. They form the foundation of a yogic life and include:

•Ahimsa (non-violence)

•Satya (truthfulness)

•Asteya (non-stealing)

•Brahmacharya (moderation)

•Aparigraha (non-possessiveness)

How to practice Yama:

Start by observing your behavior in daily interactions. Practice Ahimsa by being kind to yourself and others, even in challenging situations. Embrace Satya by speaking your truth with compassion. These small shifts in behavior help cultivate a more peaceful, ethical existence.

2. Niyama (Personal Observances)

Niyamas are personal practices for self-discipline and spiritual growth. They include:

•Saucha (cleanliness)

•Santosha (contentment)

•Tapas (self-discipline)

•Svadhyaya (self-study)

•Ishvara Pranidhana (surrender to a higher power)

How to practice Niyama:

Start with Saucha by keeping your environment and body clean, or with Santosha by practicing gratitude daily. Self-study through journaling or reading sacred texts helps build inner awareness, and you can practice surrender through moments of mindfulness or prayer.

3. Asana (Physical Postures)

Asana, the physical practice of yoga postures, is often the most recognized limb. According to Patanjali, the purpose of Asana is to prepare the body for meditation by creating strength, flexibility, and balance.

How to practice Asana:

Integrate a consistent yoga practice into your routine, focusing on the mind-body connection. Even simple postures like Child’s Pose or Downward Dog can help you connect with your body and cultivate awareness.

4. Pranayama (Breath Control)

Pranayama is the practice of controlling the breath to direct life force (prana) within. It calms the nervous system and creates mental clarity, helping you control the fluctuations of the mind (chitta vritti).

How to practice Pranayama:

Incorporate breathing exercises into your daily life. Start with simple practices like 3 phase yogic breath & Ujjayi breathing . These techniques reduce stress and improve focus, bringing you closer to inner balance.

5. Pratyahara (Withdrawal of the Senses)

Pratyahara is the practice of withdrawing from external distractions to turn your attention inward. It’s the bridge between the outer and inner world, helping you focus on the deeper layers of your consciousness.

How to practice Pratyahara:

Set aside time for quiet reflection. Turn off your phone, close your eyes, and detach from sensory input. By withdrawing your senses, you create space to focus on your thoughts and feelings, preparing for deeper meditation.

6. Dharana (Concentration)

Dharana is the practice of focused concentration, where you train the mind to rest on a single point of focus—whether it’s your breath, a mantra, or an object. This sharpens mental clarity and prepares you for deeper meditation.

How to practice Dharana:

Start with a daily mindfulness practice. Focus on your breath or repeat a simple mantra like “Om” for a few minutes each day. As your concentration improves, you’ll notice your mind becoming calmer and more present.

7. Dhyana (Meditation)

Dhyana is a state of uninterrupted meditation, where your focus becomes steady and the mind is free from distraction. This is the stage where you begin to transcend the ego and connect with deeper consciousness.

How to practice Dhyana:

Once you’ve cultivated focus through Dharana, allow yourself to sit in stillness for longer periods. It’s not about emptying the mind but allowing thoughts to come and go without attachment. Over time, this practice deepens your connection to your inner self.

8. Samadhi (Union with the Divine)

Samadhi is the ultimate goal of yoga, where the self merges with the divine, and you experience oneness with all things. It’s a state of pure bliss and enlightenment, where the ego dissolves, and only peace remains.

How to cultivate Samadhi:

Samadhi comes as a natural progression after mastering the previous seven limbs. It can’t be forced, but by living mindfully and practicing meditation, you open yourself to moments of deep spiritual connection and awareness. Surrender to the process and trust that Samadhi will come when the time is right.

Moving Through the Stages to Samadhi

The Eight Limbs of Yoga are not linear; you don’t need to master one before moving to the next. Instead, they are meant to be practiced together as a holistic approach to life. As you move through the limbs, you’ll notice how they support one another. For example, practicing Asana helps you sit comfortably in meditation, while Pranayama calms your mind for Dharana and Dhyana. By weaving these practices into your daily life, you’ll naturally progress toward Samadhi.

Incorporating the 8 Limbs in Daily Life

•Yama & Niyama: Practice kindness, truth, and gratitude in everyday interactions. Set intentions for self-discipline and contentment.

•Asana: Dedicate time each day to moving your body with awareness through yoga postures.

•Pranayama: Focus on your breath throughout the day, using it as a tool to calm and center yourself.

•Pratyahara: Take mindful breaks from sensory overload—step away from screens and distractions.

•Dharana: Find a few minutes each day to focus deeply on one thing—a task, a thought, or a breath.

•Dhyana: Allow moments of stillness to evolve into meditation, sitting with your thoughts without attachment.

•Samadhi: Trust that by living these practices, you’ll eventually experience moments of unity and bliss.

As you embark on this journey through the Eight Limbs of Yoga, remember that yoga is not about achieving a perfect posture or quieting the mind instantly. It’s about cultivating presence, connection, and balance in every aspect of your life. Through consistent practice and self-awareness, you move closer to the ultimate goal—Samadhi, the union of the self with the divine.

Namaste & big love always,

Thelma

A Heartfelt Thank You as 2024 wraps up.

Tue, 26 Nov 2024 01:29:00 +1100

No Hype, Just Results: My Real-Life Collagen Routine

Wed, 16 Apr 2025 13:59:00 +1000

When it comes to supporting collagen, I’ve tried a lot. But over time, I’ve found a handful of essentials that actually make a visible difference—for texture, bounce, and glow. Here’s what I use on the regular:

1. OMNILUX MEN Red Light Mask

I use this 3–5 times a week. Red and near-infrared light helps stimulate collagen, reduce inflammation, and support skin repair at a cellular level. It’s one of the few devices I truly stand by and its medical grade.

10% off with this link: OMNILUX MEN

2. Mindful Skin Face Tonic

This lightweight serum is a staple in my morning and evening routine. It combines Kakadu Plum (natural Vitamin C) with multiple weights of hyaluronic acid to boost hydration and prep the skin for anything that follows. It also helps with product absorption and barrier support.

3. Plump & Lift Vitamin C Emulsion

Think of this as collagen food. With marine collagen peptides and a stable form of Vitamin C, it helps brighten, firm, and support fibroblast activity—those little collagen-producing machines inside your skin.

4. Beauty Sleep Night Cream

Encapsulated 1% retinol helps boost collagen production and improve skin texture overnight. It’s gentle, effective, and perfect for sensitive skin.
als helps you get a good nights sleep which is essential for collagen production.

5. Daily SPF 50

Still the best collagen protector we have. Sun = collagen’s worst enemy.
(Current fave Wot Not BB+ cream with spf 40)

6. Collagen from the Inside Out

I take California Gold Collagen UP—a blend with collagen, hyaluronic acid, Vitamin C, and D3. One scoop a day in water supports hydration, elasticity, and skin resilience from within.

7. Low-Sugar, High-Protein Diet

Collagen starts in the kitchen. I focus on skin-loving foods like bone broth, berries, leafy greens, and protein-rich meals that reduce inflammation and support regeneration.

8. Stress reduction

I'm very mindful of noticing when stress is creeping in and make sure to carve time out to rest mind and body, this looks different depending on what I feel will work at the time, my go to's are breathwork, meditation, gentle yoga, and time in nature just doing nothing but noticing the peace.

High cortisol breaks down collagen so make sure to rest when you need it.

These are the things I actually use, and yes, I see the difference when I take a break. It’s not about perfection; it’s about consistency and feeding your skin what it really needs.

If you'd like to try mindful skin Use code SHIPFREEVIP for free shipping on all Mindful Skin Collective products xx

Big ❤️ Thelma xx