We might think we need to add more to our life, but what are the benefits in stripping back?
These days we’re busier than ever, trying to achieve more, do more and be more. Our to-do lists are endless.
But is this pace of life sustainable?
Leading breathwork coach, Anna Parker-Naples, says: ‘People often think that to improve their health, they need to make drastic changes and do more. But often stripping life back and making sure we’re doing the basics well can be so much more beneficial.
‘If we want to feel healthier and happier, it’s not about cramming that to-do list full, but more about focusing our attention on the right areas of our life.’
Here, three experts explore how…
Go back to breath basics
We take 20,000 breaths a day, yet most of them are dysfunctional, explains Anna. She says: ‘The way we breathe affects how much oxygen we get into our bloodstream, which impacts our heart, brain and all other organs, so when we’re not doing it properly, the implications for our health can be huge.
‘First, always make sure you’re breathing through your nose. When we breathe through our nose, it releases nitric oxide, which is like the magic dust of our body improving our oxygen circulation. Breathing though our nose also moisturises and warms the air, which makes it easier for our lungs to use.
‘Second, practise breathing into your belly instead of your chest. When we breathe deeply through our belly, we’re able to release more toxins and lower stress levels.
‘These changes might sound simple, but the impact for your health is huge.’
Keep food simple
Janine McGee, nutritional therapist and founder of Janine McGee Nutrition, says: ‘When it comes to New Year’s resolutions around diet, often it’s the simple tweaks that are most effective and sustainable.
‘I tell people to stick to these three things. First, make sure you have plenty of protein, at least a quarter of a plate in every meal, as this keeps us fuller for longer. Second, always go for brown rice and wholegrain pasta and bread over their white counterparts. Third, try to eat more fruit and vegetables. We’re hearing a lot about the need to include 30 different plant-based options into your diet each week, but 30 can be overwhelming. Instead, simply beat what you ate last week. This makes it much more achievable and by naturally improving what you eat week on week, you’re much more likely to reach that 30 target effortlessly.’
Take things off your plate
Positive psychologist and founder of Mind Ninja, Dr Mahrukh Khwaja, says: ‘Choosing to tackle a couple of uncomfortable problems we’ve been putting off can be beneficial for us in lessening our load in the long-term.
‘Research shows that trying to avoid our problems can have a big impact on the negative emotions and thought patterns we experience. When we resist our problems, they often come back with greater force. However, when we start tackling them little by little, we’re going to see benefits such as increased positive emotions, less anxiety and less stress.’
Choose quality over quantity
When it comes to friendship, instead of saying yes to every invite and filling your diary with a wide circle of friends, experts believe that it might be more fulfilling to work out which relationships you get the most out of and to focus on those.
Dr Khwaja says: ‘Longevity research shows that nurturing positive relationships is fundamental for our psychological and physical health. When we have a close knit of loved ones, we’re going to feel much more emotionally bolstered. Close relationships have hugely protective benefits for our emotional, mental and physical health.’
Try savouring
Dr Khwaja says: ‘Savouring is the practice of slowing down and really noticing the experience of something. One way to do this is to have a re-appreciation of nature. Nature is a great awe inducer and buffer against stress. It energises us and can help us to reset and zoom out of our problems, enabling us to take a different perspective.
‘The more we give ourselves permission to slow down at times during 2024, the better our wellbeing will be.’
Visit influentialbreathwork.com, janinemcgee.co.uk and mind-ninja.co.uk