The Power of Breathing

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The Power of Breathing Loula Natural fb

The Power of Breathing

The more I get to know myself and others around me, the more I am reminded of the importance of taking a breath. Being mindful is about being in the present, no longer stuck feeling guilt or remorse about the past or anxious and controlling about the future. The Here and the Now. The place where we can make changes.

Healing is done on so many levels and at different times. By taking a moment to be concious about breathing, you are coming out of your brain and thoughts and connecting with your awareness and intuition. Your gut instinct and your primal needs. You are taken away from society’s pressures and the medias propaganda. You release money troubles, health anxieties, body weight stress, parenting woes, work restrictions or whatever else you are thinking about that you have no power over. You are re-plugging in to you- the real you, and that is incredibly powerful.

Sounds easy and it can be as easy as 1,2,3

1. Stop (close your eyes is completely optional)

2. Breathe in (listen and feel the breath fill you up)

3. Breathe out (listen and feel stress and tension leave with your breath.

Even if that is all you do. That can be enough- it is a great start.

Here are some more exercises I have learnt over the years;

Counting breaths; 

Close your eyes and focus on your breathing.

Try and breathe in for a count of four and out for a count of four. Repeat this a few times (4-6 times)

Increase time to breathing in for a count of 6 then out for a count of 6. Repeat this a few times (4-6 times)

Increase this to breathing in for a count of 8 then out for a count of 8. Repeat this a few times (4-6 times)

( OPTIONAL)Spend some time her picturing yourself in a favourite place or looking at yourself in the mirror and seeing yourself as the perfect you.)

Return to breathing in for a count of 8 then out for a count of 8. Repeat this a few times (4-6 times)

Return to breathing in for a count of 6 then out for a count of 6. Repeat this a few times (4-6 times)

Return to breathing in for a count of 4 then out for a count of 4. Repeat this a few times (4-6 times)

This can take as long or as little time as you have!

Rainbow breathing; (This is great for kids) 

rainbow breathing loulanatural pin

Stop the bus

This is best done when you are pressed for time, need to meet a deadline, are stalling doing something that really needs doing, cant wait, cant stop! Its amazing how little it takes to stop, re-focus and actually achieve more. It is also great to use when you have a thousand things going on and you cannot get to sleep.

this can be done for 1-5 mins. Set a timer so you are not stressing about time.

Close your eyes and breathe in and out. Allow all thoughts to flow through your mind without holding on to them. without trying to solve them- just watching them. Especially when it is the last thing you should be doing! Each thought can have a shape or colour as you see it drift off. Then start to repeat, I wonder what my next thought will be…

Other exercises to get you on track:

  • Opening yourself up to opportunity is about trusting yourself and the universe to provide for you. Whilst breathing and being mindful of your breath, try to visualize all the things you want from your life. What you want to look lik, feel like, where you want to be and who you want to be with. Set a direction for yourself. Start listing ideas and avenues to pursue. Bring yourself out of pause and motivate your body and mind towards a purpose and goal.
  • List the things you are good  at. Your key skills. What lights your fire, what gets you excited? List them all and all will reveal itself- it will become so obvious where you want to go- start to follow it step by step. It may be an area or path that you never considered before but will seem so perfect. 
  • Every night before bed- try to make a list of 5 things that happened that day that you are grateful for and then what you are looking forward to for the next day. This can help you to prepare you for a good nights, restful sleep. You may even wake up refreshed and positive to start another abundant and grateful day.
  • Try to find other ways of being mindful every day- like taking your shoes off and grounding yourself, or walking in nature on one of the nearby trails. You don’t need to go far or for long, but try and do something every day to nurture yourself. Being in nature is so peaceful and restorative once you get out of your head. Ban all phone action whilst out there and even try it without music to distract your brain. Find what you like it may be water, or mountains, beaches or even just wandering through a city spoting nature everywhere. Feel like your feet are on the floor and your brain is in your head and your body is in control.
  • From an emotional level- please look after yourself. You are very important and worth care and attention. Only then will you be able to find better energy for yourself and your healing. Try to identify patterns of behavior and beliefs that you can reverse and change. EFT is a great tool for this- Eft is quick and easy to use and can be used for all ages and all areas in your life. Buried emotions can result in behaviour patterns, experiences can shape our reactions, find someone qualified to help you and practice everyday- you will be astounded how good you feel to get rid of some dragging baggage.
  • Try this meditation series. Designed for weight loss it holds all the components of being mindful about your body and connecting emotion and physical beyond weightloss. I used to listen to it both sitting at home and whilst travelling to and from work.
  • There are so many short and easy recorded meditations on You Tube (see here for who I follow) or check out the free app- headspace.

Breathing and being mindful can be done anywhere and at anytime!

The Power of Breathing Loula Natural pin

How do I naturally boost the immune system?

Naturally Boost Your Immune System Loula NAtural

How do I naturally boost the immune system?

Inflammation is key to healing and the immune system- it is the way the body puts up barriers to shield off the area needing repair. By allowing the inflammation, heat (fever), pain and swelling to be like a no go area (like when resurfacing a road) you are allowing that area to get what it needs. By ignoring these symptoms and surpressing them with anti-histamines, anti-inflammatories, pain killers, steroids, antibiotics and so many other methods you are prolonging the area the time and resources it needs to heal and return to optimum health. By using natural methods to boost the immune system, you can promote healing and repair of the whole body.

Look to nutrients which support the immune system and all the jobs it needs to do- central to this, of course, are bacteria. Fermented foods are the easiest way to get the body balanced. A man named Antoine Bechamp (who worked alongside Louis Pasteur) discovered tiny organisms he called “microzymas” which are present in all things – animal, vegetable, and mineral, whether living or dead. Depending upon the condition of the host, these microzymas could assume various forms. Bad bacteria and viruses were simply the forms assumed by the microzymas when there was a condition of disease. In a diseased body, the microzymas became pathological bacteria and viruses all in the name of survival. In a healthy body, microzymas formed healthy cells. Fermented foods have a balanced ratio of these microzyma’s which can morph, adapt and transform into what the body needs to regain balance. 

Also read this great article from Lynn Margulis about how Kefir forms in the same manner. There is also this one on multicellularity;

“Single celled micro-organisms are constantly interacting with their neighbours, from individuals of the same species to cells from different domains of life, forming complex biofilm patterns, complex nutritional symbioses, and complex clumps.” (source)

Here is Kefir under the microscope;

kefirmicroscopy

 Sometimes this may mean the body’s inflammatory response will turn on to set up a healing area so that the body is able to find energy, strength and motivation. A common thing I hear is that ‘fermented foods do not agree with me”. This is not true- the body has to sometimes go through upheaval to achieve balance. We are 10-20 times more bacterial cells than human cells. Fermented foods are essential for every age to boost the immune system.

Every human on the planet needs fermented foods in their daily diet. Regardless of age.

Life gets better Loula Natural

Firstly REDUCE the IMPACT of Stress

Excessive stress (whether mental, physical or emotional) is detrimental to your immune system and therefore your overall health. Stress affects you by drawing away your life blood from the organs to supply the skeletal muscles in the fight or flight mode. Whether you perceive stress or not, stress is a reaction to stimulus, whether that be walking down the road in a city with everything going on around you, to being overworked and underfed in a job situation, to constantly worrying about anything and everything.

Even watching TV is a stressful situation as the constant flicker and movement is incredibly stimulating. In fight or flight (the opposite being the Relaxation response) mode the blood supply is diverted away from your organs to the skeletal muscles. By diverting the blood supply you are taking away nutrients, oxygen and life source away from the cells in your vital organs disrupting the essential environment and processes for cellular health. Any stagnation, mental, physical and emotional will also contribute to this. To boost the immune system we need to have times in the day to return to rest and recovery mode.

Use Breathing techniques (here is my Rainbow Breathing and Simple Meditation from Real Fit Mama)

Visualisation techniques

Gentle exercise like hiking and yoga

Get into nature- grounding

meditation

Massage

Bach Flower Remedies

EFT

Aromatherapy (essential oils)

Get back to REST and RECOVERY everyday for at least 1-5 minutes. Tiny changes can make huge differences.

Nutrients needed to boost the immune system then also help the bacterial levels in your body or will help the body through the various stages of inflammation (heat, swelling, pain and redness (blood circulation).

Immune Boosting Foods

Nutrients that help can naturally help balance bacteria;

Fermented foods (see my book Culture Your Life)

Elderberry

Lavender

Onions,

Garlic,

Raw honey  

Calendula

Super Greens

Spices; Cinnamon, cloves, star anise

Coconut (oil, meat, water)

Jerusalam artichokes

Ginger

Herbs; thyme, rosemary, oregano, coriander, parsley and basil

Protecting nutrients (allow the body to do its job);

Anti-Oxidants (berries, greens, hibiscus, Rose hips, elderberries)

Viamin A

Vitamin C (including citrus fruits)

Hormone Balancers (like blood-sugar balancers-Holy Basil, cinnamon)

Vitamin D

Fats (butter/ghee, coconut oil, nuts/seeds, avocado’s and eggs)

Protein (including gelatin)

Magnesium

Zinc

Ginger (helps to raise the body temperature)

Bone Broths

Herbs; thyme, rosemary, oregano, coriander, parsley and basil

Nutrients that also clean up and restore the area back to normal

Chamomile

Anti-inflammatories (see a whole list here)

Fermented Foods (see my book Culture Your Life)

Epsom salts

Oats

Aloe Vera

Turmeric

Elderberry

Immune Boosting Foods Pin

More Information:

culture your life

5 Reasons to make Kefir

Kefir FAQ

5 Reasons to Brew Kombucha

Spring into HEalth

Inflammation

Heal From Inflammation

Anti-Inflammatory Nutrients

Naturopaths First Aid Kit

What to do when your kids get sick

What to do when you get sick- fever

5 ways Nutrition can change your life

Recipes

Honey and Onion Immune Elixir

Sunshine Shot

Elderberry Cordial

Immune boosting pumpkin pie spices

Lemon, Honey and Ginger Tea

Hibiscus Tea

Orange Peel Powder

How to make your own bone broth

Coconut and ginger chicken soup

Coconut Milk

Lemon, Orange and ginger curd

Healing Body Butter

 Ultimate Kefir Bath Soak

See here also for my fermenting Inspiration Pinterest Board; 

Follow Loula Natural’s board +Loula Natural’s Fermenting Inspiration+ on Pinterest.

check out this post;

How does the Immune System Work Loula Natural

Naturally Boost Your Immune System Loula NAtural Pin

How does the Immune System work?

How does the Immune System Work Loula Natural 

How does the Immune System work?

 BAlance Loula Natural

The Immune system is a complex balancing act. The body is constantly reacting to changes in the internal and external environment, constantly morphing and adapting to maintain optimal health. Boosting the immune system is simple using natural methods and also extremely effective. Prolonged disease is an effect of the immune system either being interrupted by external forces (which can make the situation worse) or will not switch off (due to stress, digestive weakness, lack of bacteria, lack of key nutrients like fats and so on). 

The body has several inbuilt innate responses primarily designed to keep the body safe and alive. The Fight or Flight mode is paired with the Rest and Recovery mode exactly for this. When there is a perceived threat to the body, the fight and flight mode is switched on to divert all resources to the muscles to do what they have to do. All other healing, nourishing, developing jobs are switched off for the time being to best use energy resources to do what is necessary- fight or flight (run like the wind). Rest and recovery takes over when the situation is safe and all the healing and repairing and growing can then take place again. 

Fight or Flight Loula Natural

However in today’s society what we do not appreciate is that the brain does not distinguish between actual threat and subconscious threat. For example driving in your car- even without traffic and road rage is actually quite stressful for the subconscious- you are in a tin can travelling at speed with things also travelling at speed around you. This is perceived by the subconscious mind even if the conscious mind is singing along to the radio. This is also true of public transport- living in a block of flats above ground level, air travel, being in close proximity to strangers either in a shopping mall or even just walking along the street. 

What we also choose to ignore is the way we speak to ourselves also gives signals to the brain about perceived threat-

sounds of stress

These examples will promote a fight or flight response. So on an emotional level ensuring that you take some time in your day to feel safe, to feel calm and free from obligation, to really focus our minds of restoring blood flow and repairing the body through visualisation or focus on breath is such a simple way to bring back the rest and recover mode. This is the first and most important thing we need to do for optimal health and our immune system.

Rest and Recovery Loula Natural

Rest and Recovery is the only time the immune system can kick in and do some very necessary repair work. It is why we always get sick after a long period of stress or when on holiday. Being sick (inflammation, heat, pain and swelling) is the body’s method of healing. When we are on holiday we have time to rest and do the big work we have been putting off. It is not an ideal situation and is always considered such a pain but really by promoting these functions in the body we can speed up the healing process rather than suppressing it to enjoy yourself on holiday or to just get through the holiday. Consider that by making small changes in your daily life can make a holiday more enjoyable as there is not as much healing the body needs to do as you have taken the time each day to catch up with any healing that needs to be done.

Inflammation what do we need to know Loula Natural

Inflammation is key to healing and the immune system- it is the way the body puts up barriers to shield off the area needing repair. By allowing the inflammation, heat (fever), pain and swelling to be like a no go area (like when resurfacing a road) you are allowing that area to get what it needs. By ignoring these symptoms and suppressing them with anti-histamines, anti-inflammatories, pain killers, steroids, antibiotics and so many other methods you are prolonging the area the time and resources it needs to heal and return to optimum health

See my Post here about what to do about boosting the immune system

More Information:

Read my book Culture Your Life about Kefir and Kombucha. It includes recipes for food, drinks, cosmetics and household cleaners that can really boost and change your body for longer than a probiotic powder.

culture your life

5 Reasons to make Kefir

Kefir FAQ

5 Reasons to Brew Kombucha

Spring into Health

Inflammation

The Power of Breathing

Heal From Inflammation

Anti-Inflammatory Nutrients

Naturopaths First Aid Kit

What to do when your kids get sick

What to do when you get sick- fever

5 ways Nutrition can change your life

Recipes

Honey and Onion Immune Elixir

Sunshine Shot

Elderberry Cordial

Immune boosting pumpkin pie spices

Lemon, Honey and Ginger Tea

Hibiscus Tea

Orange Peel Powder

How to make your own bone broth

Coconut and ginger chicken soup

Coconut Milk

Lemon, Orange and ginger curd

Healing Body Butter

 Ultimate Kefir Bath Soak

See here also for my fermenting Inspiration Pinterest Board; 

Follow Loula Natural’s board +Loula Natural’s Fermenting Inspiration+ on Pinterest.

How does the Immune System Work Loula Natural pin

5 Ways to Boost Fertility Naturally

5 Ways to Boost Fertility Loula Natural

5 Ways to Boost Fertility Naturally

I have been trying to write this 5 Ways to Boost Fertility Naturally for months now but something has always been in the way. I think I have identified what it is. Writing about fertility in an honest and open manner is hard, I am always afraid of hurting people. The truth is that no one really knows why one person finds it easy and others find it really hard. There is so much information out there it can be really confusing and upsetting when the thing you want the most is so emotionally and physically hard for some yet a breeze for others. It is hard to find other ways of 

Personally I have two children- neither of whom were planned so pregnancy found me rather than the other way around.I have never experienced a miscarriage (knowingly) or lost a baby. I have no idea how it feels. I feel very blessed that I have had a pretty easy life. However I have always had the core belief that;

Anything is Possible

Anything. Think of all the stories about people getting pregnant against all odds, have just adopted after years of trying, whilst on the pill/using a barrier method/ other form of contraception (both of mine I was using the natural charting method and with both pregnancies I felt myself ovulate twice- no one can predict that!), all those teenagers pregnant after one time and don’t get me started on the women who have a baby who had no way of knowing they were even pregnant! Anything is possible.

I have had many fertility clients- most know as much as I do about the physicality of getting pregnant. Some know way more! The nutrients needed, the environment necessary, the charting the checking and all the rest. I remember in our reproductive lectures thinking- geez you have to have all that in place and perfect- its a wonder it happens at all! But it does- all the time. Boosting your fertility naturally is also pretty easy.

Trying to control everything (your body, your environment, your emotions, your life) is exhausting. You also can’t control everything because

Anything is Possible

so why not let it just happen. Easy to say- hard to do? Most people dare to hope as it will be too sad if it doesn’t come true- I always hope- its what drives us forward. Boostingfertility naturally- especially these 5 ways will also have little side effect nor will they negatively impact your daily lifestyle too much.

Everyone knows that stress is also massively detrimental, yet most women are placing enormous pressure and stress on their nervous system while trying to get pregnant. Emotions are a huge influence on our body’s functions. Environment includes emotional environment. This is where I generally start with almost all of my clients (fertility or not) as it cannot be ignored. Yet when we really want something we all seem to be either raw with emotion or emotionally closed off- subconciously and conciously.

I hear many women say;

a baby/another baby will complete our family

a baby will make me feel completed

its time to have a baby

I always thought I would already have a baby by now

I have always wanted kids

My husband/mother/friends/siblings are always asking me when/if I am going to have a baby

Everyone else is finding it easy to have children then why not me

I always feared infertility

I have (insert label- medical or not) and that plays a part in my inability to conceive/carry to full term

Core beliefs about yourself will effect your emotional well-being for good and bad. Are you worthy to have happiness in your life, are you enough for yourself, can you choose to be happy right now, do you look in the mirror and love what you see? These now are questions I often ask. Most people (men and women alike) struggle to answer these core questions with a resounding positive- Why?

This is what I try to start with and what this 5 Ways to Boost Your Fertility Naturally. I hope women (and men) whether you are trying to conceive or not can feel empowered and most of all some simple happiness and believe- Anything is possible

fertility
Using natural methods that you may not expect can have a huge impact on boosting your Fertility

5 Ways to Boost Your Fertility Naturally

1. Emotion Freedom technique (EFT). Change your emotional response and thought patterns to memories and break the cycle of self-destruction. When using EFT you access subconscious thoughts and feelings you may not even realize you have. Have the ability to change some negative core beliefs about your self, your partner, your childhood and how life can be. It is such a relief to get rid of some of the guilt, anger, hurt, fear or other negative emotions; believe me I have experienced releasing all of those emotions. It’s a work in progress but an easy tool to learn and use- aided or unaided. Check out my link for more details

2. Bach Flower Remedies; Bach believed that all dis-ease was centered around emotional starting point. The first to introduce vibration medicines, he developed his 38 remedy system to address and release emotional stagnation and return you to the positive. The energy you receive from releasing negative emotions is amazing and from being able to sleep better, wake up refreshed and to generally look forward to the day ahead will have huge bearing on your ability to conceive and carry a baby to full term. Hope will come back with realistic expectations. I ask you to choose the remedies yourself and each choice of blend is always very illuminating and always relevant. Together with affirmations you are given a remedy to use whenever you need a boost and support.

3. Nutrition; Ensuring your blood sugars are balanced, that you are eating vital, nutrient dense whole foods is not only going to affect your physical body and ability to conceive but also your mood and general outlook on life will also be adjusted. This is obvious sure, but crucial. Eliminating chemicals, refined sugar, ensuring mineral and vitamin levels are corrected and digestion, immune and hormonal systems are strong and balanced. However I also strongly believe the 80/20 ratio and hey if you eat that refined sugar, use a chemical perfume or do something you are ‘not meant to’- if you do it because you want to and it gives you pleasure- do it. Enjoy it- and never hide it, squash it, feel guilty about it. Its not worth it! If you are doing it to forget, run away or somehow punish yourself- then that emotion will need to be addressed. Healing the whole body will allow all human function to return- Nutrition is key to this.

4. Acupuncture; By using acupuncture you are releasing blocks, stagnation and returning flow. This is beneficial for your whole body. It is great for fertility because it will help to heal the whole body. I use Ear acupuncture which is a little like reflexology in that your whole body is represented in your ears so you can easily help to balance certain areas. It is very relaxing as you can pin point areas on the ear you can self-manipulate to help calm you down or energize you. Used together with the Bach Flower Remedies it is a really powerful treatment.

5. Live your Life; Most people put something off for the perfect time. I have learnt that there is no perfect time; just now. So if there is something you want to do, learn, visit, try; go, do it, do it now. If I know anything it is that children will come when they are good and ready and normally (for me anyway) when you least expect them and at seemingly at the ‘wrong time’ which of course is the perfect time! Losing time you will never get back will cause stagnation; keep moving, dreaming and living and believe

Boosting Fertility Anything is possible Loula Natural

Let me know if I can help support you in any way.

Here is how my friend boosted her fertility with How I Got Pregnant in 1 Month by The Crunchy Moose

Rainbow meditation

Over the last few weeks I have used meditation for numerous reasons. Mostly to calm me down and to help me trust nature and it’s capacity to heal and re energise.

I used it to connect to my baby whilst pregnant and when I went almost 2 weeks over my due date after expecting another early baby, to my latest mastitis pain and healing process. I have also used it to help me deal with my mums recent death and the frustrations, anger and guilt attached to adjusting to having another family member and my toddlers reaction to it. I tend to give energy out without leaving much for myself and so I am conscious that I need to reset and refuel myself and my body. This is where rainbow meditation comes in for me.

Rainbows symbolise hope for me. I love colour, wearing certain colours gives me confidence and peace of mind. I feel uncomfortable in black or white without a burst of colour. Visualisation is a key tool for me too, I use it all the time whether I am thinking of how to get somewhere or to use a specific muscle in the body. To put the two together to make changes in the body makes perfect sense to me.

Simply get comfortable and focus on your breathing. Then picture each colour whilst breathing in and focus on breathing out the murkiness. I do this until I feel like I’m breathing out white. Continue through the rainbow. If you need more guidance there are many similar ones on you tube. I’m sure many out there would object but how I see it is meditation is mostly about stopping and focusing on breathing. Getting oxygen in and around the body is so important.

Getting people to meditate can be hard because it is perceived to be this ultra zen feeling that has to be taught and done for hours. I do it for 10 mins in the bath or when I am cuddling one of my babies to sleep or even to get me to sleep myself. It can be accessible and most importantly can fit into your day no matter how much time. Even a minute concentrating on just breathing is good enough. Try it!

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