Cheryl Costello at AlcheMe Health and Wellness

Home
Australia
Brisbane, QLD
Cheryl Costello at AlcheMe Health and Wellness

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Cheryl Costello at AlcheMe Health and Wellness, Medical and health, Brisbane.

Wellness Author
Founder of AlcheMe Health & Wellness

💚Allied Health Clinician-20 years
💚Actionable science & wisdom based content to regulate your nervous system, emotions & energy
💚My Breathwork Book👇🏻
https://linktr.ee/cherylcostello.alcheme

04/09/2025

✨ “The price of giving is receiving.” ✨

It’s so easy to fall into the trap of always giving to everyone else while quietly running on empty. Maybe you’ve tied your value to how much you can give, or feel guilty when you don’t give everything you can.
The more someone identifies with being selfless, the harder it can be for them to receive, set boundaries or say no.

But here’s the truth:
When you don’t allow yourself to receive, your nervous system suffers. Burnout creeps in. Fatigue takes over. And that spark of joy in giving dims. 💛

Not only that, your relationship suffer— because you’re also taking away the beautiful gift of letting others give back to you. Healthy relationships thrive on reciprocity. Receiving is not selfish; it’s actually an act of love and respect. 🌿

Research even shows that “giver” personality types are more vulnerable to burnout. Why? Because they struggle to accept support, rest, and care 😅

So consider true generosity is not one-sided. It’s a circle, a flow, an exchange of energy. We don’t give to receive of course but giving and receiving are two parts of the same rhythm of connection 💚🌿

So next time love, kindness, or support is offered to you, let it land. Receiving isn’t selfish — it’s part of the gift. 🌸

23/08/2025

🛁✨ Did you know a warm shower (or bath) might actually mimic a hug in your nervous system?
Some early research found that lonely people often take more frequent, longer, warmer showers/baths—and even holding a warm pack briefly reduced feelings of loneliness. Researchers called it “physical warmth extraction” 💛.

Later studies didn’t fully back this up, so the science is still mixed. But here’s what we do know: soaking in warm water can reduce stress, ease fatigue, and boost mood + emotional health 🧖‍♀️💦.

As I always say Me-search is key. So next time you’re feeling a little lonely, away from your loved ones, or just stressed out, try a warm soak. It may provide you with the comfort and calm you need to centre yourself once again 💕.

19/08/2025

Make Some Noise 🔊
Breathwork Edition 💨

Sound meets self care in these noisy breathwork practices designed calm your nervous system down and lift your mood 😁. Did someone order some chill and happy 🙏🏻.

Todays protocol 👇🏻
🎤 Singing
Sing your heart out—any song, any style. Shower concerts absolutely count.

Already posted this past week - check them out 🫶🏻
🐴 Horse Breath
Flap your lips together while exhaling—like a horse.

🎼 Toning
Slowly vocalise a free vowel sound like “ooooo” or “eeeeee” for as long as is comfortable. No melody needed—just sound and breath.

🎶 Humming
Gently hum on your exhale—think “hmmmmm.” Let the sound vibrate in your throat and chest.

🌬 Whoosh Breath (4-7-8)
Inhale for 4, hold for 7, then “whoosh” your exhale through your mouth for 8 seconds.

🌀 Gargling
Take a sip of water gargle at the back of your throat for 20–30 seconds. Yes, really.

Repeat for just 5 minutes to get the benefits 🩷

Why It Works 🧠💫

Science says making noise is good for you! These sound-based breathwork techniques have been shown to:

🔹 Stimulate the vagus nerve – your body’s built-in calm switch
🔹 Improve HRV (heart rate variability) – a marker of stress resilience
🔹 Boost feel-good chemicals like endorphins and oxytocin, while decreasing stress chemicals like cortisol
🔹 Increase nitric oxide – great for immunity & cardiovascular health
🔹 Melt tension in your jaw, face & neck
🔹 Spark playfulness – which lights up your brain, reduces cortisol, and boosts focus, creativity, and cognitive clarity

Your nervous system will thank you 💆‍♀️
Now go make some noise!

27/07/2025

Make Some Noise 🔊
Breathwork Edition 💨

Sound meets self care in these noisy breathwork practices designed calm your nervous system down and lift your mood 😁. Did someone order some chill and happy 🙏🏻.

🎶 Humming
Gently hum on your exhale—think “mmmmm.” Let the sound vibrate in your throat and chest.

🎼 Toning
Slowly vocalise a free vowel sound like “ooooo” or “eeeeee” for as long as is comfortable. No melody needed—just sound and breath.

🐴 Horse Breath
Flap your lips together while exhaling—like a horse.

🌬 Whoosh Breath (4-7-8)
Inhale for 4, hold for 7, then “whoosh” your exhale through your mouth for 8 seconds.

🌀 Gargling
Take a sip of water and gargle at the back of your throat for 20–30 seconds. Yes, really.

🎤 Singing
Sing your heart out—any song, any style. Shower concerts absolutely count.

Why It Works 🧠💫

Science says making noise is good for you! These sound-based breathwork techniques have been shown to:

🔹 Stimulate the vagus nerve – your body’s built-in calm switch
🔹 Improve HRV (heart rate variability) – a marker of stress resilience
🔹 Boost feel-good chemicals like endorphins and oxytocin, while decreasing stress chemicals like cortisol
🔹 Increase nitric oxide – great for immunity & cardiovascular health
🔹 Melt tension in your jaw, face & neck
🔹 Spark playfulness – which lights up your brain, reduces cortisol, and boosts focus, creativity, and cognitive clarity

Your nervous system will thank you 💆‍♀️
Now go make some noise!

Watch out for my reels this week demonstrating each of these breathing exercises 🫶🏻

27/06/2025

Ever feel like you’re stuck? You know what to do but can’t get motivated to do it.
You feel like you’re not moving forward… not solving the problem…
Yeah, me too.
The worst part is how much we beat ourselves up about it.
BUT motivation isn’t just about willpower — it can be low or imbalanced dopamine, a tired or overwhelmed prefrontal cortex, or a hijacked limbic system stuck in survival mode.

When I get this feeling, I reach for a tool I call The 3 Ls.
It’s simple, but powerful. And it gets me moving again.

🔭 L #1: Long View
First, I zoom out.
Will this matter in 1 month? 6 months? A year?
What would matter to me then?
This often clears the emotional fog and reminds me what’s important and what’s not. It helps calm my limbic system and reduce stress.

🍎 L #2: Low-Hanging Fruit
What’s the easiest, most doable step I can take right now?
Not the perfect step — just something small I’ll actually do.
This gets momentum going and gives my prefrontal cortex a break from decision fatigue, while gently boosting dopamine.

🪜 L #3: Little Chunks
If the goal feels too big or even “medium hard”… I break it down way smaller.
Tiny, silly-easy goals that are too doable to skip.
Momentum builds. Dopamine builds. Progress happens.

So if you’re stuck and overwhelmed — try the 3 Ls.
And one more thing my PSA: sometimes the most helpful step is rest.
You don’t need to be productive all the time.
This tool is for when something matters and you want to move forward — not to reinforce hustle culture. ❤️

💬 Which “L” do you need most right now? Drop it below 👇
Save this for a day you need a little nudge 💾

17/06/2025

Your first meal 🍳🥑sets the tone for your whole day—especially for your brain and nervous system.

✅ Start your day with 30–35g of protein, and you’re sending your brain a message of safety and stability.
It helps regulate cravings, balance blood sugar, support dopamine, and even boost emotional resilience.

That means: steady energy, fewer cravings, better mood.

Fuel your nervous system right.
Start with a high protein breakfast 🧠💪

24/05/2025

Let’s talk about OXYTOCIN-AKA the cuddle hormone or love molecule, oxytocin is produced in the hypothalamus and released by the posterior pituitary gland 🧠
It has major influence over how we feel, connect, and cope. It’s involved in everything from childbirth to wound healing, and even weight loss.
BUT today, I want to focus on one of its most magical powers: regulating stress and emotions 🫶🏻.

Research shows that oxytocin can help reduce stress by inhibiting cortisol, your body’s main stress hormone. Some studies even suggest it plays a role in lifting mood, easing symptoms of depression, and building emotional resilience—although the research is still evolving.
But here’s where it gets extra interesting:
Oxytocin is one of the key players in human bonding. From romantic partners 🩷 to friendships 🤝, to the connection you feel when you pet your dog—oxytocin is behind it. It reinforces our sense of safety and belonging, and as social creatures, these bonds are essential to our emotional well-being.

So how does it work?
One of the leading theories is the HPA-axis oxytocin model 🤓. Translation: oxytocin may dampen the body’s stress response by reducing activity in the hypothalamic-pituitary-adrenal (HPA) axis, which is the system that fires up when we’re stressed. So in a way, oxytocin helps your brain say, “You’re safe.”

Want to give your oxytocin levels a natural boost?
Here are some evidence-backed, feel-good ways to do it:

PHYSICAL TOUCH:
• Hugging, cuddling, or holding hands
• Massage therapy
• Sexual intimacy

SOCIAL CONNECTION:
• Meaningful time with loved ones (yes, pets count!)
• Acts of kindness or generosity
• Eye contact (sincere, not creepy)
• Laughing with others
• Group experiences like dancing, singing, or working out together

MINDFULNESS, RELAXATION, GRATITUDE:
• Meditation—especially loving-kindness meditation
• Deep breathing and relaxation exercises
• Giving or receiving heartfelt gratitude

BUT—before you turn your life into a hug-fest, here’s something important: Oxytocin isn’t one-size-fits-all.
Research shows its release and effects are highly context-dependent and individualised. That’s where Me-search matters 🤓🫶🏻

12/05/2025

Your Fight-or-Flight Called. It Wants You to Cool it on the Coffee
Caffeine ☕️ can contribute to stress and nervous system dysregulation, but its effects depend on the amount consumed and your individual sensitivity.

Here’s how it works:
• Stimulates the nervous system: Caffeine increases adrenaline (the “fight or flight” hormone), which can lead to symptoms like increased heart rate 🩷, blood pressure, respiratory rate, anxiety 😥, and jitteriness—similar to the physical effects of stress.
• Can worsen anxiety: In people prone to anxiety or panic attacks, research 🤓 shows caffeine can intensify symptoms.
• Sleep disruption: Caffeine, especially later in the day, can interfere with sleep 😴, which in turn can increase stress levels and nervous system dysregulation.
• Stress hormone interaction: Caffeine can increase cortisol, the primary stress hormone, especially when consumed in high doses ☕️☕️.

That said, moderate caffeine consumption (e.g., 1–2 cups of coffee daily) is well-tolerated by most people and can even improve mood and focus.

06/05/2025

Stress can work for you (good stress- think exams, having children, challenging projects at work) or against you (distress- think grief, trauma, illness) but whatever the type of stress, it is a part of life, it’s unavoidable and even necessary BUT if you’re constantly pushing through and experiencing dis-stress — it’s time to upgrade your strategy.

For a while now I have been developing a simple framework to help ARM you against stress 💪🏻
AKA Anticipate- build Resilience-Manage.
This 3-pillar approach is your roadmap to improve your experience of stress and therefore how you respond to it and ultimately help you live a better life.

1. Anticipate
Preparation is power- you CAN prevent much undue stress.
Audit your beliefs, get clear on your values- are these in alignment, are outdated beliefs/values causing you stress, holding you back.
Set boundaries 🙅🏼‍♀️
Get organised and plan proactively ✍🏻
Where is your energy being drained for no reward, cut it.
Do the inner work on your triggers this clears mental noise so you can live with clarity.

2. Resilience
Build your capacity to cope with stress.
Daily habits are your foundation.
Fuel your body with sleep, water, nutrition, movement, and connection. Immerse yourself in nature. Train your nervous system through cold exposure, HIIT, and breathwork. These rituals build your capacity to handle more.
TAKE CARE HERE, if you’re already on the road to burnout some restorative practices🧘🏼‍♀️ may be needed first before introducing stress inducing strategies like cold plunging 🥶

3. Manage
When stress spikes — have tools, not just willpower 🩷
Use breathwork 😮‍💨, somatic tools, music, mantras, and safe spaces to regulate in the moment. Knowing how to shift your state quickly is a superpower.
Maintain boundaries, this may be hard in the moment but it gets easier with practice and pays off in the long run.

Which pillar are you focusing on this week?

07/04/2025

There are two simple, no cost and readily available things that will help regulate your mood and stress: your hydration 💦 and your sunlight exposure 🌞.
Even mild dehydration (just 1–2% loss of body water) can raise your cortisol levels—the primary stress hormone. That means even before you’re aware of being thirsty, your body is already feeling it. You might notice fatigue, headaches, poor concentration, and mood swings—all things that amplify stress instead of helping you manage it. And guess what? Caffeine and alcohol—common go-tos when we’re stressed—are diuretics, which dehydrate you even more.
Sunlight 🌞 is nature’s stress relief. Just 10–30 minutes of sun a day can make a massive difference in how you feel. It boosts serotonin (your feel-good neurotransmitter), helps regulate cortisol, and improves melatonin production so you sleep better at night. Poor sleep = higher stress, so this cycle really matters.
And don’t forget about vitamin D. Low levels are directly linked to increased anxiety, depression, and mental fog. Sunlight helps your body produce it naturally—no supplement can fully replace that.
A simple hack to start every morning is a tall glass of water while getting some morning light on your eyes 👀🩷. Sooo easy.
We are basically just houseplants with complicated emotions and brains 😆😆

Address

Brisbane, QLD
4000

Website

https://linktr.ee/cherylcostello.alcheme

Alerts

Be the first to know and let us send you an email when Cheryl Costello at AlcheMe Health and Wellness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Featured

Help for You - Rosemary Brown

Want your practice to be the top-listed Clinic in Brisbane?