From breathwork to self-care: how to rest and reset at home

So, grab those overloaded diaries and book yourself a day with... yourself (and us), as we round up how to rest and reset at home.

You may have heard the word ‘glimmer’ from psychologists and mental health advocates on social media. It’s the opposite to a trigger – which sparks a negative thought process – and is commonly understood as a moment of joy, which help you create a sense of safety and stillness.² These moments of joy will vary from person to person – sunlight filtering through a window, a child taking their parent’s hand, your dog sneezing in surprise – but they have one thing in common. You have to be present – or conscious of your surroundings – to notice them.

“We can often spend our time thinking about what’s coming up and what has been and spend little time in the present moment,” says Harriette.³ "Use your breathing to find a moment to switch the brain’s focus, to see how our body is feeling and what it needs in that exact moment.” You can also create moments of enjoyment and stillness in your day, for example through may yoga or meditation. You’ll find a quick tip for doing this over on our YouTube. Or try some aromatherapy, a holistic therapy which harnesses the fragrances like essential oils found in aromatic plants, with some evidence to suggest these may help support your mind, body and general wellbeing.⁴

Ok, now it’s time for some science involving your nervous system, how you can benefit from its different parts and even how you can control some aspects of it. Our nervous system includes two parts: the sympathetic and the parasympathetic. Our sympathetic nervous system is the one that drives the ‘fight or flight’ response in stressful situations.⁵ When you perceive a danger or threat, your body’s sympathetic division gets prepared for action and leads to that agitated, twitchy feeling you get with a surge of adrenalin.⁶

"Ideally our nervous system should be balanced and we should easily be able to move into different states,” says Harriette. “However, with our busy modern lives we can get stuck in the high-stress, high-action states. This is where breathwork can be a great tool to help find those calm ‘rest and digest’ spaces that we need.” New to breathwork? No problem – we’ve got the detail next.

“At its simplest, breathwork is a means of consciously controlling your breathing to change how you feel physically, mentally and emotionally,” says Harriette, who has shared a simple exercise for us on her Instagram. Breathwork can be used as a calming technique as part of your daily routine and – breathing can play an essential role in anxiety – it may help with stress, anxiety or feelings of panic.⁸

“When we start to focus on our breathing and consciously change the way we breathe, it can profoundly change how we feel as well as influence other automatic functions in our body, for example by reducing our heart rate.”⁹ In short, think of the PNS as that best friend who helps to calm you down, as it basically undoes the work of sympathetic division after stress.⁷ That’s the best friend you need to schedule time with – and breathwork could help you do that.

Since your mind and body are interlinked, it’s important to take care of yourself physically as well as mentally. Taking active steps to relax can help you manage your cortisol levels and hopefully make you feel less stressed. It doesn’t have to be anything too fancy either – we loved hearing how Olympian Phoebe Gill did her skincare routine and watched The Gilmore Girls to unwind before her big event. Here are three ideas for showing yourself some self-care at home:

Although it’s easy to ping-pong between work or study to social events, taking time for yourself can be just as rewarding – plus it’s important for our wellbeing. When we feel good about ourselves we can be more confident and make healthier decisions, both in our personal and professional lives. Sometimes we simply need to put ourselves first. 

Learn how to habit stack according to three experts and look into emerging research on whether magnesium could support your mental health.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.