Uplift and Energise
How This Works
More energy to enjoy your time off and do what you love
This week is designed to awaken the body, clear mental fog, and lift your energy, gently but powerfully. Start with the breathwork and then onto the meditation but feel free to do them separately if it suits your schedule better.
A short explanation of how the breathwork sequence works: Energising breath builds internal heat and focus, helping you feel more focused and alert. The 3-part interrupted inhale expands your lung capacity and draws more oxygen into the system, increasing vitality. Breath of Joy combines rhythmic breath with movement, encouraging a full body release and a natural boost in mood. Together, these practices stimulate the nervous system in an uplifting and energising way with intention.
I follow it up with a 5 Senses Meditation, a present moment awareness practice that helps bring you into the present moment by tuning into your surroundings through each of your five senses. This sensory check-in helps quiet racing thoughts, ease anxiety, and reconnect you with your body and environment making it a powerful tool.
Breathwork Practice
10 Minutes to Uplift and Energise
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Coherent Breathing
5 second inhale of a full even breath in through the nose and a full complete exhale out through the nose for an equal 5 seconds
First variation place two hands on belly x 5
Secong variation place one hand on belly, and one hand on chest x 5
Final variation place both hands resting on lap x 5
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3 Part Interrupted Inhale
Inhale in three short breaths through the nose: first into the belly, then into the ribs, finally into the upper chest. Exhale fully through the nose in one smooth release. Let each round expand and energise you from the inside out.
x 10 rounds
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Breath Of Joy
Inhale in three parts, adding arm movements with each inhale of breath:
Inhale 1: arms swing forward
Inhale 2: arms open out to the sides
Inhale 3: arms lift overhead
Exhale: release the breath through the mouth with a sigh or sound. Swing the arms down loosely in front of the body. Bend the knees and fold forward gently, letting the head, neck, and arms hang. Allow the whole body fold to soften and release tension.
Let the rhythm feel light, playful, and clearing like shaking off a mood and inviting in energy.
x 10 rounds
Five Senses Meditation
10 Minutes To Explore The Sesnse
Find a comfortable seat.
Close your eyes.
Listen Below.
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If you have something significant on the horizon this week be it a major presentation, a family gathering, or an impending deadline, please reach out. I would be delighted to give you personalised advice and a bit of extra support to ensure you feel steady, clear, and prepared. This is exactly what I'm here for. Please click the link to my email below!