Tag: relax

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Do anywhere breath practice to soothe

You know that feeling when you start to think things are getting on top of you? Whether you’re sat in traffic, waiting in the supermarket queue, your to-do list is too long, too many emails or your kids just won’t sleep/stop bickering? We’ve all been there. This is a great little breath practice that you can do anywhere, that helps soothe the spiralling mind and therefore calms the nervous system, reminding you that you’re not actually about to fight/flight but just being present with what is happening right now.

All you need to do is:

  1. Notice the sensation of breath touching the inside of the nostrils/top lip
  2. On your next inhale, count for a count of 5
  3. On your next exhale, count for a count of 5.
  4. Repeat 5 – 10x (or as long as you like).

That’s it. The counting distracts/tricks your brain into thinking you are “doing something” and the idea is that it enables you to stay with the practice. This practice of inhaling and exhaling for a count of 5 is called resonance breath and science tells us that this the most soothing breath practice we can do. Give it a try and see how it works out for you. It’s also a great one to teach kids.

If you want to extend this as a practice, you could become aware of the ground beneath your feet – noticing how you’re supported – and place a hand on the chest and belly – noticing how the breath and heartrate changes as you breathe in this way.

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Part 2: restful, restorative yoga for busy days & busy minds

For busy women in Oxford, who want to relax and rest – welcome to side lying savasana. This is a lovely restful pose, particularly helpful, if for any reason, lying on your back is uncomfortable. In my classes, we do this with lots of lovely, thoughtful, comfortable props including bolsters, weighted pillows and blankets. However, you can get a good feel for it, using things you can find in your home/bedroom.

Always begin by finding a comfortable surface as your base. A carpeted floor, thick rug, layers of towels or even a yoga mat if you have one! In this picture, I have laid a cosy blanket horizontally across my mat, where the bulk of my body will be in contact with the mat, to give a little more padding and softness, enabling my body to really let go and relax. Having a really comfortable surface beneath you is crucial! It also means my hands and arms are touching a warm, soft surface as this position involves the hands and arms being off the mat.

From here, you need a pillow/cushion for your head, a pillow/cushion for your arm, a few more cushions/pillows and ideally a blanket of the weight and texture you love.

To set up, place a cushion where your head will be. Next you need to get a stack of cushions/pillows ready to place on leg on, so get these lined up between your hip and knee. Lie on your side and reach your bottom arm out away from you. Place one cushion/pillow over the elbow area of the lower arm. Lift your top leg onto the stack of cushions/pillows, so that it is supported from knee to ankle. Ideally you want the pillow stack to be slightly lower than the height of your hip – definitely not any higher, but you may want to test out different heights for your body. Once you have your leg supported, you may want to pull those pillows in closer to your pelvis so you have the feeling of support. Once you’re comfortable here, rest your top arm over the top of the cushion on your elbow. Choose to set a timer, or not! Close your eyes, soften your gaze, or allow your gaze to rest on something neutral (the wall?) or something beautiful (a flower, your pet?). Rest here as long as you can. Then turn over and rest on the other side.

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NEW! Mini wellbeing retreats in Oxford

Yoga and massage wellbeing retreasts for two – who will you invite?
Mothers & daughters (16+), friends or couples – these 2.5 hour mini retreats comprise a 30 minute massage each plus a tailored yoga class . While waiting for your turn for a massage, you can enjoy tea in my garden or read/rest/journal in the cabin.

A balm to your nervous systems, providing a beautiful way to both relax and bond together. A wonderful birthday present or just a shared experience. All aspects are completely tailored to your needs on the day. Investment: £150. You won’t find these exclusive retreats on my booking system as I book them in based on your diary. To discuss a date and time, or find out more, get in touch on katie@katiewheaterwellbeing.co.uk

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NEW! Half day yoga retreats in Oxford

yoga retreat oxford

Three and a half hours to soak in a whole new level of support for your nervous system. We’ll replenish energy, expand self-compassion and a sense of spaciousness with restorative yoga and nidra enabling you to sink into deep states of peace and inner sanctuary. There’ll be optional hands on support and massage at various times throughout. You’ll feel like a weight has lifted from your shoulders, the blinkers have fallen from your eyes and you’ve experienced the deepest and most prolonged exhale and release possible within the time we have together.
Expect gentle, compassionate movement, learning to listen to, respond and feel out the needs of your body and your mind. If the weather is kind, we have the option to practice in my beautiful garden. In cooler, wet weather, we’ll practice in the calm of the cabin. There’ll be quiet time to yourself in the garden with tea/coffee and birdsong (possibly some cat-cuddles if both parties are willing). These are available in a variety of ways:

Open to all women: book here: investment £45pp
Friday 1st May 10 – 1.30pm
Friday 22nd May 10 – 1.30pm [the perfect way to start half term if you’re a parent]

 OR

Private retreats for individual women or pairs – mothers and daughters, friends, couples of any description. Wonderful for everyone but especially 16+ daughters struggling with exam stress. These private classes are fully tailored to your personal needs and experiences. Investment: £200. Book these direct by emailing katie@katiewheaterwellbeing.co.uk and we will find a convenient time/date.

OR

For a private group of friends/colleagues (minimum 4, maximum 8). These private classes are fully tailored to your personal needs and experiences.
Investment: £200. Book these direct by emailing katie@katiewheaterwellbeing.co.uk and we will find a convenient time/date.

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Is rest lazy?

woman relaxing deep rest yoga nidra
Katie relaxing in a deep rest yoga nidra session

Is thinking that rest is lazy, or not for you or that you don’t have time, holding you back from trying out a deep rest yoga nidra class with me in Oxford? What if I told you that rest offers power? That resting give you a chance to pause and think about what you really want. What you really want to say. What you really want to do. What choices you make, for yourself and others. What food you nourish your body with. What words and phrases you choose to speak or write, and the tone you use. And the words and tone you choose not to use…

Rest is not lazy. Rest offers you the ultimate in soft power. A chance to pause and make considered choices. What difference might that make to your day, your weekend or week ahead?What difference would a rested version of you make to how you feel about yourself?

Join me for a beautifully relaxing, deeply restful experience where you’ll be nurtured and nourished, enabling you to emerge radiant and replenished – able to make choices of how to use your time, your words and actions as the best version of you, the rested version of you. Join a small group of women in a deep rest class in Oxford – all the dates and booking details are here. Give yourself permission to rest and replenish. Read all about deep rest in Oxford here and testimonials here.