The Core Principles of Self-Care and Personal Performance 

When we talk about health self-care, we often think of tangible practices like eating a balanced diet, exercising regularly, and getting enough sleep. However, a holistic approach to self-care also involves nourishing our inner selves. Thre...

The amazing feeling of being "in the zone" (also called flow state), when you're firing on all cylinders, performing at your best, and everything just seems to fall into place—most of us have experienced this at some point in our lives. But what if this state wasn't an occasional occurrence but a no...

Did you know that visualization is a super powerful mental tool that can increase your performance (athletes and non-athletes) and also positively impacts your health and wellness? Imagine yourself running a marathon, feeling the wind in your face, your heart pounding, and the exhilaration of crossi...

Are you often tossing and turning and struggling to fall asleep? It used to take me a long time to fall asleep until I started the 4-7-8 breathing drill.

The 4-7-8 breathing technique, also known as "relaxing breath," is a simple yet effective exercise that can help you relax, help you fall asleep,...

Did you know that the way you breathe can have a significant impact on your overall health, stress levels, and relaxation? Exhaling longer than inhaling can have several benefits for the body and mind, particularly when it comes to relaxation and stress reduction. Here are a few reasons why this tec...

Optimal breathing as it is fundamental for our health and personal performance (not just sports performance).

Optimal breathing maximizes the efficiency of our respiratory system and improves our physical and mental well-being, including improved respiratory function, reduced stress and anxiety, im...

We all have felt it before: increased heart rate, rapid breathing, muscle tension, and sweaty palms – the signs of a stress response by the body. The stress response can also lead to a number of emotional symptoms, including anxiety, irritability, restlessness, and difficulty concentrating. Stress c...

Are you the one “running around like a chicken with its head cut off”? Then STOP and BREATH – “without a head” or rather an overloaded brain, we can’t think. Take more mindful moments. Our mind spends most of the time in the past or in the future and not in the present moment. We plan the future and...

The holiday season is upon us. A season that can feel very stressful. The challenges in the parking lots are real, plans get changed last minute and family dinners don't turn out as anticipated. But wait, this is the season of giving thanks, giving back, and spreading cheer. It's the wonderful time ...

There are many beneficial breathing exercises but according to research cyclic sighing, also known as physiological sighing, has been shown to be the most effective for fast calming, sleep, and anxiety. It is a fantastic drill to reset the O2 and Co2 balance.

If you are feeling stressed or more al...

Managing your energy is the best way to prevent the feeling of overwhelm and stress. As mentioned in Stress is Subjective Part 1 last week, stress is subjective, and therefore there isn't one specific strategy that works for everyone. Finding what strategy works best for you may take time. With some...

Do you feel stressed and overwhelmed sometimes and it feels like the people around you don't get it?

The key is: stress is subjective.

The threat can be real or imagined; it’s the perception of the threat that triggers the stress response. What feels as eustress to one person may be felt as distre...