Helio Holistic

26/05/2023

23/05/2023

🌿 Exploring Meditation Techniques 🧘‍♀️

1️⃣ Mindful Breathing: Take a moment to focus on your breath. Inhale slowly, feeling your lungs expand, and exhale deeply, releasing tension. Notice the sensation of each breath, allowing it to anchor you to the present moment.

2️⃣ Guided Visualisation: Immerse yourself in vivid imagery to create a sense of calm and relaxation. Picture yourself in a peaceful natural setting or visualise achieving your goals. Let your mind wander and embrace the positive emotions that arise.

3️⃣ Body Scan Meditation: Bring attention to each part of your body, starting from your toes and gradually moving up to the top of your head. Notice any sensations or areas of tension, and with each breath, imagine releasing any discomfort.

✨ Which meditation technique resonates with you the most? Have you tried any of these before? ✨

23/05/2023

What did I miss?⁣ 😍
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❤️ Max⁣
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18/05/2023

🌱 Exploring Wellness and Self-Development Coaching ☀️

Wellness and self-development coaching is a forward-focused and goal-oriented approach to personal growth. Unlike traditional therapy, which often focuses on healing the past, coaching is all about empowering you to create positive change in your present and future.

Our coaching sessions are designed to help you tap into your strengths, overcome obstacles, and unlock your full potential. We work together to set meaningful goals, develop actionable strategies, and provide ongoing support as you make progress towards a more fulfilling life.

Whether you're looking to enhance your overall well-being, manage stress, improve relationships, or cultivate a positive mindset, our coaching sessions are tailored to your unique needs and aspirations.

Ready to embark on a transformative journey of self-discovery and growth? Reach out to us today to learn more about how our wellness and self-development coaching can support you in creating the life you dream of!✨

04/05/2023

With aging, our chances of getting Alzheimer's disease goes up. One reason for this might be the way our nervous systems change over time.⁣⁣
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Our body has two parts to the nervous system: one part that relaxes us (parasympathetic) and one that excites us (sympathetic). As we age, the relaxing part of our nervous system seems to get weaker (HRV tends to decrease), and the exciting part gets stronger (sympathetic nerve activity and stress hormones go up).⁣⁣
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Breathing slowly for 10 seconds (5 in, 5 out) can help control blood pressure and heart rate and activate our parasympathetic nervous system.⁣⁣
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In a new study in Scientific Reports, Min and colleagues tested whether we may be able to help prevent Alzheimer's disease by doing this simple breathing exercise. ⁣⁣
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What they found was striking: For the slow breathers who practiced this 2x a day for 20 minutes over 4 weeks, Alzheimer's-related amyloid proteins decreased in blood compared to controls, where the protein actually increased. Now blood amyloid doesn't directly reflect brain amyloid levels or deposition (a major study limitation), but it is thought to be correlated.⁣⁣
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Lots more research is needed before we can definitively connect this finding to AD, but as a pilot study which included both younger and older participants, it is extremely interesting that something as simple as breathwork can causally modulate AD-related biomarkers.⁣
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❤️ Max⁣⁣
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Study DOI: https://doi.org/10.1038/s41598-023-30167-0⁣
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20/04/2023

🧐 Quote that made me think...⁠

“Changing your interpretation of your past is often just as good as changing your past.” — Naval Ravikant

20/04/2023

In addition to a plethora of physiological benefits, cold water immersion is a FANTASTIC tool for your mental wellness and self-development!

By voluntarily exposing yourself to cold water and the discomfort, you can learn to tolerate and even embrace it 🌱 this is the resilience we want to build in your emotional wellbeing, reducing anxiety and insecurity over time.

Think of it like this... if you've handled this crazy discomfort at the start of your day, you can realy handle anything! 💪🏼✨

17/04/2023

Have you ever stopped to listen to the way you speak to yourself?
Did you know that the subconscious doesn't know the difference between reality and imagination when emotion is involved?
Bodies of research are showing that our thoughts and emotions can quite literally influence our biology and behaviour.

Throughout your journey of self-development we want to create a habit of positive self-talk, creating new neural pathways which promote positive change and transformation.

Visualisation and affirmation practices are an amazing way to achieve this positive state and reinforce the neural connections in the brain when working on your goals.

Try writing your affirmations and snippets of your visualisations on your mirror, sticky tape them to your desk, or like us, scribble them on your windows.

12/04/2023

Want to start your journey of wellness and self-development, but have no idea where to start?
My favourite piece of advice: How do you eat an elephant? - One bite at a time...

For me and my clients, a cornerstone of behaviour modification is setting achievable goals! Rather than trying to tackle everything at once, we break down your larger goals into smaller, more manageable ones. This way, you can make consistent progress and build momentum toward your ultimate vision.

These are honestly as simple as making your bed every morning, getting 15-20 minutes of morning sunlight or setting an app limit on your phone.
We start small and basic, and get to celebrate big every step of the way!

What's one achievable goal you're working toward right now?

10/04/2023

Save this post as a reminder 🤍

09/04/2023

I explain this to people all the time! Self-development stretches so far beyond 'the self' 🧍

Think of how someone else's bad day may have spilled over into your day because of an unpleasant interaction. Now you're on a tangent behaving (in hindsight) unfairly or with impatience toward your partner, parent, kid or co-worker.

So, person-A has upset you directly, and impacted those around you indirectly...

Now imagine this in reverse!! This is the power of self-development and 'doing the work!'
Your happiness and health can have that same ripple effect through improved communication, relationships and self-awareness 🌱🌊

22/03/2023

Tip that really works...

I get hiccups fairly often and heard a tip on the Huberman Lab podcast that has reliably worked for me... He explained that hiccups are a phrenic nerve-to-diaphragm spasms.

His advice:
To de-spasm that circuit, inhale maximally (via your nose) 3 times with no exhales in between. Then hold your breath for 15-30 seconds & then slowly exhale (via your mouth).

19/03/2023

18/03/2023

Emotional maturity in one sentence: "My experience is not the experience of everyone else, and I don't expect it to be." - The Holistic Psychologist



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18/03/2023

Your life is as good as your mindset.

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