YOUR SKINCARE PLAN
PHASE ONE
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YOUR
LIFESTYLE
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TECHNIQUE ONE
Stop-Breathe-Be
Choose a small, mindless, and repetitive task you do every day. It's ideal to pick something that can be the initiator of a cascade of events such as making tea, cleaning your kitchen countertop, checking email or getting ready for work. The more mindless and repetitive the action, the better the result.
As you're about to start the task, say to yourself in your mind or aloud the word STOP. Intentionally, bring your body to a full and complete stop. Pause and be as motionless as possible and become aware of your stillness in that moment. Then say to yourself, BREATHE. Of course, you've been breathing all along, but take a few seconds to become fully aware of your breathing as you take one deep breath in and then let it all the way out. Try to relax your body as you take a deep breath.
Finally, say the word BE. Take the moment to ground yourself and be present. Bring your attention to that moment in time and relish the temporary pause. Simply become aware of yourself before you move on to the task you're about to do. The Stop-Breathe-Be technique only takes about five seconds of pause, presence, and stillness, yet it can be an amazingly effective way to reset your stress using the mind-body connection. It's like a personal check-in from you to you at moments throughout your day.
TECHNIQUE TWO
Diaphragmatic breathing
This is a technique I like to use when I am more conscious of my breath but don’t necessarily need it in an emergency, usually using it when I have more time such as my commute to work in the car. I will make sure the radio is turned off and focus on the inhale and exhale.
Take a deep breath into your stomach opposed to your chest. You can count to 4. Breathe in through your nose and let your stomach rise then on the exhale count to 8, meaning the exhale is much slower. You can exhale through your nose or your mouth. Repeat this at least 5 times or for as long as you have.
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TECHNIQUE THREE
Extra Sip
This is a technique I learnt from the great Andrew Huberman (have a nosey on his Instagram and podcasts!). This is the quickest way to calm your nervous system in a moment of stress or anxiety.
Take a deep breath into your belly and once you feel like you can inhale enough, take an extra sip. Hold your breath for 4-7 seconds then exhale as slowly as you can using the count of 8-10. Repeat this for 2 minutes.
TECHNIQUE FOUR
Grounding
Get outside and put your feet on the grass. Being ‘connected to the earth’ has scientific studies to show how it helps to reduce inflammation. I know the weather may not permit this right now but, when possible, get in your garden! Failing that, there are grounding devices that can be bought and attached on your bed to sleep in or a matt.
TECHNIQUE FIVE
Nasal vs Mouth Breathing
How you breathe during sleep also matters.
Nasal breathing is physiologically optimal. It:
Supports nitric oxide production
Improves oxygen delivery efficiency
Helps regulate blood pressure
Reduces snoring
Supports deeper, more stable sleep
Chronic mouth breathing can contribute to:
Snoring
Dry mouth
Fragmented sleep
Increased sympathetic activation
Some people find that gentle mouth taping encourages nasal breathing during sleep.
If experimenting with this:
Use medical-grade micropore tape
Apply a small vertical strip rather than sealing the mouth fully
Do not use if you have nasal obstruction, diagnosed sleep apnoea, or breathing concerns
Safety always comes first.