Snoozing: Don’t do it!

Wake up on or before your alarm and you will feel more awake for the rest of the day. Try it once, twice and then keep going.


Breathing: 3 techniques to get you through the day

Anger: 5 ways to overcome it



Breathing: 3 techniques to get you through the day

Breathing, am I right? We all have to do it. It’s so relatable. So relateable I will not be surprised if this becomes the most read blog on the internet.

Oh my god, I breathe! This is the place for me, is what you may be thinking to yourself and you’re right. But it can be used as more than a sustainer of life. If you work on different techniques you can change the way your body feels and the way your mind acts.

Here are a few breathing techniques that will help you throughout your day.

1 – Calming breaths

We all have times where we want to relax and feel totally calm. Whether you’re filled with seething rage or had a long day at work, this technique will help. It will help to ease your body into a feeling of total calmness. Here’s how it’s done:

  1. Inhale for four seconds
  2. Hold your breath for seven seconds
  3. Exhale for eight seconds
  4. Repeat 5 more times

It can feel unusual and uncomfortable at first but that quick burst of oxygen that goes into your system once you’re in a good rhythm will put you in a real sense of bliss. Don’t believe me? Fine but I’m trying to help you, Dave!

2 – Box breaths


A form of breathing that is used by athletes to heighten performance and concentration. If you need that feeling of laser focus during that midday lull where you don’t feel like working, try this one for size:

  1. Inhale for 4 seconds
  2. Hold for 2 seconds
  3. Exhale for 4 seconds
  4. Repeat 3 more times

Like the one before, a new style of breathing can feel weird to get used to but once that perfect rhythm and rate is found, you’ll feel like some sort of….concentration….machine…

3 – Alert breaths

The final breathing technique I will share is one that is known to raise overall awareness and energy levels. It is seen as very similar to this Wim Hof Method I’ve been banging on about but it is more structure by timings if that’s more you’re thing. Try it, if you want to:

  1. Inhale for 6 seconds
  2. Exhale for 2 seconds

And that’s it. Really you just needed to look at the headings and the instructions. It’s quick and simple information! How perfect! How fun! If this post had come across as condescending or sarcastic that was far from my intention; I’m just feeling whimsical today. I don’t see why meditation and breathing exercises need to have this ‘air’ of seriousness about it. It’s meant to make you feel better so enjoy it. 🙂

If you know of any other breathing techniques that you use, feel free to share them in the comments.

Running meditation – a how to guide

A 7 Step Health & Wellness Manifesto


Anger: 5 ways to overcome it

Anger is an emotion so many people fear and so many others try to escape from. But you will, more than s few times, experience that wrenching feeling in your life.


Of course, there are ways to overcome those feelings of dread and pain. So, here are a few tips for you to try whenever you get those intense feelings of anger.


1. Be angry


There’s no point hiding from it and there’s no need to shout about it. However, you can be mindful of the way you feel. Explore it. What are you feeling and where do you feel? Think to yourself ‘what will I gain by not feeling this way?’


It’s an emotion, it’s there for a reason and to suppress will be of no help to anyone.


2. Think of the person you’re angry with

What are you angry about? If you believe another person made you feel this way you are wrong. You are causing this reaction and you don’t even realise it. But you can try to find out why you feel that way.


Be patient with yourself. You will never be able to control what other people do but oh can learn to control what you do. Finding that place where you feel that way is the most challenging part and it may take time but the sooner you do the less likely you will lash out on the person who you believe caused your anger. Try to understand why that acted in that way – put yourself in their shoes.


3. Deep breaths in / shallow breaths out

wim hof feature

The Wim Hof Method is back. I won’t go through the science of it – you can find that in my post looking at the method in more detail. What I will say is the more oxygen you take in the better you are going to feel. So bring that breath in and let a little bit go.


This can extend to any form of breathing technique or meditation. Try to find the best solution for you – I don’t pretend to have all the answers.


4. Dance it out


I don’t necessarily mean whack on Footloose and rage dance the anger out. I just mean exercise. Change the chemicals rushing through your body by increasing your endorphin levels. It’ll will help and you don’t need to box or fight it out.


Just exercise, anything to get that heart rate up and increase the amount of oxygen in your system.


Do it.


5. Don’t let it build up

The worst type of anger is one that is never felt and explained but pushed down time and time again. Rather than explain to someone that you’re angry, you let it fester; there’s no need. As difficult as it can be, try to Explain how you feel without shouting.


You may not have the patience for another person but it’s probably because you’re not being patient with yourself.


Anger is a difficult emotion to overcome but I hope this list had given you a few tips to work with. If you have any other ideas I would love for you to share them with me in the comments below.

Writer’s block: a guide to a non-existent concept

*Please note* – the following post has note been checked for spelling, punctuation or grammer. Deel with it!


There comes a point in many writers’ lives where they believe they cannot write anymore. They don’t know what the next sentence will be. They just can’t write anything else.


They’re talking ********.


You might be at a point where you genuinely feel blocked up and can’t get anything out which you feel is ‘good’. That ‘good’ thing isn’t going to fall onto your lap or wake you up a night to frantically write in the early hours. This isn’t 19th century England! Stop fantasising and romanticising what writing is.


Writing is hard and exhausting. There’s no doubt about that but that doesn’t mean you will or should ever get writer’s block because it doesn’t exist.


The only way you’re going to get through this thought drought is through you and you alone. If you wait aimlessly for inspiration you’re going to wake up at 80, filled with regret for that book you felt was pointless to start writing because you haven’t got any good ideas.


The only way to find out is to write! So here’s one quick step to help you get the ball rolling….


1.Just write


Don’t worry about punctuation/ or any grammer inbetwren just let everything out no matter what? It could be and most likely is terrible but getting it all out will put you in that frame of mind that says ‘I’m writing so I can continue to write until something comes out that I lie.


Writing, people choose not to tell you, includes a sever amount of editing before it’s published. Not this post however. This is a call for anyone who is struggling to write..,just write and see what happens!


You may think, why am I writing about writer’s block? It’s because I can’t think of what to write about so rather than sitting here wasting my time repeating the phrase ‘what could I write about?’ Over and over again in my head, I decided to just write.


It might not be of any help to you but I know if I stop writing nothing is going to get written. The only way you are going to win the lottery is through buying a ticket.


The only way you’re going to get through the fallacy of ‘writer’s block’ is through writing. Get cracking!




Listen to an audiobook

It can feel overwhelming never having time in your busy day to read. There is time hidden away that you might now have noticed.

Trying downloading an audiobook to listen to on your commute to work – obviously, don’t use headphones if you’re driving. Safety first, you goose!

Try Audible – they have loads of audiobooks and you can register for free – just try one. Go on.

3 things that can improve your brain function

People dedicate a lot of time to their bodies and the way they look without considering the fact that everything you think about yourself stems from your brain. There are ways to change the way you think and learn how to motivate yourself but there are always ways to keep your brain strong.

A lot has been said in this subject but here are 3 specific things that will help to improve your brain function.

1. Brush your teeth with your other hand

giphy (2)

When you exercise after an extended period of time, it can seem difficult and even weird. But exercise is good for you. This idea can act in the same way – it’s brain exercise.

Creating new associations between different parts of your brain helps keep it sharp in the same way learning a new skill or language will. You can do a crossword or sudoku but changing your hand when brushing your teeth gives you an unusual feeling and you clearly feel yourself having to concentrate on it rather than setting yourself up on autopilot.

2. Go a different way to work


This is similar to no. 1 but more based on your spatial awareness. A simple deviation from the norm takes your existence out of subconscious and passive surviving to conscious thriving.

This idea has been proven to stave off dementia and other issues relating to memory. Don’t let yourself be a slave to routine – make sure you have an active role in your life rather than being a passive observer of repeated cycles in your day.

3. Talk to yourself

giphy (3)

Yeah, you’re going to seem odd but speaking to yourself can improve brain efficiency.

For example, if you are learning something complicated like neuroscience, by explaining out loud what you learn you are able to translate complex ideas into your own vernacular – you can visualise it clearer and are more like to recall it from memory in future. It’s why so many teachers ask their students to explain things out loud – if you can explain an idea to yourself and to others then you are learning faster than you would by simply reading it.

There are so many more ways to improve your brain but that was three. I’d love to hear some ideas you have to help improve your brain function. Let me know in the comments below.

Make your own mantra

2 perks to having a cold shower.


Make your own mantra

Here’s a short but helpful tip to keep you motivated every day.

Make your own mantra! Whether you’re exercising, meditating or going through your daily life – if you give yourself a positive mantra you’ll be able to push through any negativity

Examples could be:

I am happy and will be happy for the rest of the day.

I am successful, I don’t need to look for success.

I am happy. I am healthy. I am strong.

2 perks to having a cold shower.

The perks to having a cold shower extend far further than the 2 you may have originally been thinking of. The health benefits that come with braving the low temperatures are well worth the scary idea of waking up every morning and pushing yourself into the opposite of where you may want to be.

This is not a recommendation to throw yourself under the water and let the shock shake your system. Not at all. For those know something about The Wim Hof Method, you’ll understand that it is not about forcing your body but getting used to something natural again.

1. It will wake you up


Don’t you just hate that groggy that drags itself along with you for most of the morning? By gradually moving your body into cold water, you allow yourself to become more alert.

The (basic) science of it is that as you take in the cold your body reacts with heavy breathing. Logically, this increases the amount of oxygen that enters your system and increases your heart rate.

It beats a cup of coffee any day.

2. It improves your immune system

giphy (1)

Remember that increased heart rate I mention – literally just a paragraph ago? Yeah, that increased heart rate means increased circulation of blood – sorry to state the obvious. As the cold water hits your skin your arteries will more efficiently send blood around the body.

It’s proven to lower blood pressure, reduce stress and help with muscle recovery.

You might not be convinced. It’s hard to want to do something so against what you’re used to but just set yourself a challenge of trying it for three days in a row. You’ll notice that change and you’ll up the challenge to 7, then 14 then forever.

If you’d like some more information on the benefits of cold showers and cold therapy I would recommend looking more at The Wim Hof Method website to get a better insight into how much more it can help your overall wellbeing.

If there’s anything you do to naturally wake yourself up in the morning, let me know in the comments below.

5 songs to help you through the workday

Continuing on my apparent set of blogs that work in fives – I wonder why – I thought I would give you a few songs to get you through the day.


They might not. I don’t know your taste in music but they are five pieces of music that I feel put me in the perfect frame of mind for each part of the day.


1. For when you wake up


Ben Tamale – Sunrise


A little instrumental piece that seems to help me wake up and is perfectly timed in a way that I am able to eat my breakfast and get ready for a shower before it’s over.


It’s not well known but it’s a great piece that I enjoy waking up with.


2. The journey to work

Washed Out – Soft


The upbeat rhythm and frostiness of it all just set up for a great day. It just puts me in a good mood.


3. The morning motivator


Deep Focus playlist


Some love heavy drum n bass when it comes to helping the work but I like something non-invasive that just gives me a clear focus for the first few hours of the day. This is less a song than a playlist. And it says DEEP FOCUS so you know you’re really going to get down to it.


4. The 2-4pm lul

Basement Jaxx – Red Alert


You’ve finished your lunch break and finding it difficult to motivate yourself. It’s a biological phenomenon so don’t beat yourself up about it – you will feel like this so deal with it the right way. Listen to this banger and you’ll be flying through your workday.


5. The wind down


Groove Armada – At the River

I know it’s off an advert and you think of a beach when you hear it but I think there’s no better song to end your day to. It’s chilled and just gives you some time to escape and really wind down.


There are plenty of songs out there and I’m sure some of you may disagree with me. That’s fine. Just as I’m finishing this I’ve realised I’ve just made a list of electronic music. That’s not my only genre I enjoy for the day but clearly, it’s what has been helping me through the day at the moment. If you’ve got you’re own choice of song you love listening to during the day let me know in the comments below.


Motivation: 5 steps to stay focused

Running meditation – a how to guide


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