Phillip Chua - Naturopath & Herbalist

17/05/2026

Diaphragmatic breathing (or ‘belly breathing’) is a way of breathing that uses your diaphragm—the large muscle that sits just under your lungs—instead of relying on shallow breaths into your chest.

When you breathe this way, your belly gently rises as you inhale and falls as you exhale. This helps draw more air into the lungs, improves oxygen exchange and—just as importantly—signals to your nervous system that it’s safe to relax.

Many people unknowingly breathe into their chest, especially when stressed. This keeps the body in a more alert, ‘fight or flight’ state. Diaphragmatic breathing does the opposite—it supports a calm, ‘rest and digest’ state, which is essential for good digestion and large bowel function.

Think of it like this:
Chest breathing = alert, tense, switched on
Diaphragm breathing = calm, grounded, switched off

16/05/2026

Small group coaching is a way to increase the accountability and support in the kitchen to get you set up for healthy habits for the long term. In these sessions, we cover how to make your own ferments (vegetable and dairy ferments) and perfecting your meat stock, as well as educational sessions on the beneficial role of fats and salt, plus much more.

If you are ready to step up and want to be part of some small group work then reach out and I can pop you on the waitlist.

https://www.phillipchua.com/

15/05/2026

Here are some great ways to support the parasympathetic nervous system, especially in times of increased stress. Give some of them a try and let me know which one you found the most helpful.

14/05/2026

Long-term stress states put our body into an imbalanced position - our nervous system actually needs the regular prompting of how to relax.

The nagging stress that seems to be never ending means that our body gets into a space where we actually have to remember how to relax.

If you need professional guidance for stress and the associated issues, please make a booking with me. 🔗 Link in bio: https://www.phillipchua.com/book-online-1

13/05/2026

This is a delicious, hearty chowder which incorporates some of the nutritious fresh veggies available at this time of year.

https://www.phillipchua.com/post/dairy-free-corn-chowder

INGREDIENTS 2 tablespoons ghee 1 medium red onion, chopped 3 large cloves garlic, minced 2 medium carrots, peeled and chopped 1 medium red bell pepper, chopped 1 medium zucchini, chopped 1 pound yukon gold potatoes, cut into ½ inch chunks 4 medium ears corn, kernels removed 2 ¼ to 3 cups low-sodiu...

11/05/2026

If you put your current stresses through the filter of will this really matter in 12 months or 12 years time, what would the result be?

This filter gives the perspective of time and highlights that so much of what we all get caught up on is not relevant over the long term (although it definitely seems that way at the time!).

Need a professional perspective? Let’s talk. 🔗 Link in bio: https://www.phillipchua.com/book-online-1

10/05/2026

Some things in life are not worth stressing about because no one gets out of life alive!

08/05/2026

𝐌𝐚𝐣𝐨𝐫 𝐥𝐢𝐟𝐞 𝐬𝐭𝐫𝐞𝐬𝐬𝐞𝐬
You can look at these as the main things that cause an imbalance when it comes to our underlying state as these events are all disruptive to our normal baseline:
- death of a close family member/friend
- moving house or geographical location
- change in work (yes, having a child fits here too!)
- getting married/divorced.

The interesting thing about stress is that it is not just about what our current situation is but also what has happened in the previous 2 years of life.

If you have had at least one of these major stresses, it is worth considering how to best look after your overall health and how to best support your body.

I can help you. Make a booking to discuss your specific circumstances. 🔗 Link in bio: https://www.phillipchua.com/book-online-1

07/05/2026

Looking to get the cooking out of the way so that your day and week can run a little smoother? Here’s a great recipe for lunch or a mid-morning snack!

https://www.phillipchua.com/post/2017/12/20/pumpkin-bacon-and-mushroom-frittata

Looking to get the cooking out of the way so that you day and week can run a little smoother? Great for a summer lunch or mid morning snack! Ingredients: • 4 slices thick-cut bacon • 1/2 small butternut squashpeeled and chopped (about 2 cups) • 2 cups mushrooms sliced • 4 cups baby spinach ....

06/05/2026

STAGE 3: Exhaustion
If you continue to run in a space where your body is pushed past its natural reserve then you end up feeling depleted, burnt out, fatigued and weak.

The adaptive response fails and chronic systemic dysfunction follows. Lower cortisol impairs blood sugar management, changes in immune function, mineral balances and blood pressure control.

If this is you or you feel you could be on your way to exhaustion, please reach out to me. Together, we will find a way forward.
🔗 Link in bio: https://www.phillipchua.com/book-online-1

04/05/2026

STAGE 2: Resistance.
It’s the classic ‘I’m feeling wired and tired both at the same time.’ This indicates elevated allostatic load, characterised by prolonged cortisol release.

Long-term increased levels of cortisol disrupts multiple systems, including contributing to cognitive impairment, poor sleep, insulin resistance and cardiovascular implications.