by Feeling Great | Energy/Fatigue, Mental Wellbeing
Practice Belly or Diaphragmatic Breathing for Better Health
Diaphragmatic Breathing – Are You Breathing the Right Way?
Breathing is something we do every moment of the day, but are you doing it correctly? Many people unknowingly breathe too shallowly, which can lead to tension, fatigue, and poor oxygenation.
When breathing is too shallow, oxygen struggles to reach every cell in your body. This affects your muscles, metabolism, energy levels, and even digestion. But there’s good news—by practicing diaphragmatic breathing, you can increase oxygen flow, improve endurance, and even enhance mental clarity.
Ready to learn how? Keep reading!
What Is Diaphragmatic Breathing?
Diaphragmatic breathing, also called belly breathing or deep breathing, is a natural and relaxed way to breathe. It involves using your diaphragm, a muscle located between your chest and abdomen, to draw air deep into your lungs.
Unlike shallow breathing, which causes the chest to rise, belly breathing makes the abdomen expand outward. This method activates the parasympathetic nervous system, signaling your body to relax, repair, and recover.
Why Is This Important?
Shallow breathing keeps your body in a state of stress, while deep breathing:
- Delivers more oxygen to your cells
- Reduces stress and anxiety
- Boosts digestion and detoxification
- Enhances mental clarity and focus
- Improves sleep quality
How to Practice Diaphragmatic Breathing
Learning this technique is simple. Follow these steps to train your body to breathe the right way:
1. Find the Right Position
Stand, sit up straight, or lie down comfortably with your shoulders relaxed.
2. Inhale Slowly
Breathe in through your nose, drawing air deep into your belly. You should feel your abdomen expand outward.
3. Pause for a Moment
Hold your breath for a second or two to allow oxygen to circulate.
4. Exhale Gently
Breathe out slowly through your nose, ensuring your exhale lasts twice as long as your inhale.
5. Repeat 10 Times
Practice this at least three times a day for the best results.
💡 Pro Tip: Try using a breathing ratio like 4-16-8 (inhale for 4 seconds, hold for 16, exhale for 8).
The Challenge: Try It Today!
Give diaphragmatic breathing a try and notice how your stress levels drop in just a few deep breaths. Need more guidance? Contact us today!
If you’re interested in Meditation? or interested about Instant Boost with Confidence and Energy and read my blog so I can help you!
by Feeling Great | Mind
4 Antidotes to Feeling Stuck, Overwhelmed & Depressed
Feeling Stuck? You’re Not Alone
Feeling Stuck like Emma when she sat across from me, shoulders slumped, face pale, and eyes filled with sadness. She had just turned 50 and was taking stock of her life—a process that left her feeling stuck, overwhelmed, and deeply depressed.
“I’m on my third antidepressant, and I’m not getting any better. In fact, I feel worse,” she admitted.
I’d heard this story many times. As a pharmacist, I had dispensed countless boxes of antidepressants, yet very few people experienced a miraculous shift in happiness.
Emma’s life felt like a series of never-ending struggles—her marriage was barely holding on, her energy was at an all-time low, and she had left work due to a lingering shoulder injury. On top of that, she was constantly caring for aging parents and navigating the challenges of raising two teenage boys. She was running on empty, stuck in survival mode.
She needed real solutions, not just another prescription.
Why Antidepressants Alone May Not Be the Answer
Antidepressants can be a short-term reset button for some, but they don’t work for everyone. Many women find that while medication numbs the pain, it also increases anxiety, lowers libido, and triggers emotional eating.
The truth? Long-term healing requires more than just a pill.
Your mental, physical, and emotional health are all connected. Low energy, hormonal imbalances, poor diet, unresolved trauma, and toxic relationships can all contribute to depression.
Emma was done with the medication merry-go-round and ready to make real changes. After a thorough assessment—bloodwork, hormone testing, lifestyle coaching, and habit tracking—we built a plan that worked for her.
Within two visits, she had more energy, renewed confidence, and a clear vision for her future.
If you’re feeling stuck like Emma, here are four powerful antidotes to get you moving forward again.
4 Powerful Antidotes when Feeling Stuck
1. Energy – Your Foundation for Change
Energy isn’t just about how you feel mentally—it’s about how your cells function. It fuels your brainpower, mood, and ability to take action.
When energy levels are low, everything feels harder. You retreat, avoid challenges, and struggle to stay motivated.
Boost Your Energy Today:
- Prioritize deep, restorative sleep
- Eat nutrient-dense, whole foods
- Move your body daily, even for 20 minutes
- Reduce stress by setting boundaries & saying no
When your body has energy, you’ll naturally feel more motivated, resilient, and ready to take on life.
2. Clarity – Get Clear on Your Future
One of the biggest causes of feeling stuck is lack of direction. If you don’t know where you’re going, it’s easy to feel lost.
Ask Yourself:
- What does my ideal life look like one year from now?
- Am I reacting to life’s chaos or creating a future I love?
- What small steps can I take right now to move forward?
Clarity comes from action, not just thinking. Even if you get off track, you’ll learn along the way. The key is to start moving.
3. Self-Love – Build a Strong Inner Foundation
What’s happening inside you reflects what’s happening outside you.
If you feel unworthy, unlovable, or not enough, it’s time for inner work.
How to Start Practicing Self-Love:
- Identify what makes you unique & valuable
- Speak to yourself with kindness & compassion
- Stop seeking external validation—love yourself first
When you build a strong foundation of self-worth, your confidence and happiness naturally grow.
4. Manage Your Emotional State
Your emotional state affects every decision you make. When you’re in a bad state, you’ll make poor choices.
Simple Ways to Reset Your Mood:
- Listen to uplifting music or inspiring podcasts
- Move your body—dance, walk, or stretch
- Spend time in nature & breathe fresh air
- Surround yourself with supportive people
Before making big decisions, check your emotional state. Choose to act from a place of clarity, not exhaustion.
Final Thoughts – Small Changes, Big Results
The hardest part of change isn’t knowing what to do—it’s doing it consistently.
Emma’s transformation didn’t happen overnight. But with the right tools, she broke free from feeling stuck, overwhelmed, and depressed.
If you’re having an Emma moment, I’m here to help. Book an appointment today, and let’s create a plan for you.
“We’re all walking each other home.” – Ram Dass ✨
Much love,
Julie XX
by Feeling Great | Mental Wellbeing, Spirit
Naturopath Mental Health Melbourne: Love Over Fear
The Two Choices We Make Every Day – Love or Fear?
Every decision we make boils down to two basic options: we can choose from a place of love or from a place of fear. When I first encountered this idea, it was a true “aha” moment for me.
Taking the time to observe the emotions behind our choices is incredibly empowering. By recognizing whether we’re acting out of love or fear, we can start to shift our mindset and make choices that align with our true desires.
Which Emotion is Driving You? Take This Simple Quiz
Consider the following statements and reflect on whether you are choosing love or fear in these areas of your life.
Love
- I exercise because I love how it makes me feel.
- I eat to honor my body and provide it with the best nutrients.
- The people around me are loving, supportive, and aligned with my values.
- I am with my partner because I genuinely love being with them.
- I engage in work that I love and that inspires me every day.
- I see money as energy and don’t allow it to control my life.
- I regularly take time for myself to sit in stillness and reflect.
- I am of service to others and contribute to the world in a meaningful way.
- I always seek natural ways to support and heal my body.
Fear
- I exercise out of fear of becoming overweight, sick, or aging prematurely.
- I restrict my diet out of fear of gaining weight.
- I hold onto unhealthy relationships because I’m afraid of being alone.
- I stay with my partner out of convenience or fear of loneliness.
- I go to a job that I don’t enjoy, but it provides financial security.
- I struggle with debt and can’t seem to get on top of my finances.
- I avoid sitting with myself and my feelings, as it feels too overwhelming.
- I don’t feel like I’m offering anything valuable to the world.
- I take shortcuts when I’m unwell, relying on quick fixes like pills.
- I regularly use alcohol or drugs to suppress my feelings and manage stress.
What Drives You: Love or Fear?
Love is an energy of kindness, compassion, joy, peace, acceptance, and connection. It nurtures us, supports us, and fosters well-being. Fear, however, is expressed through anger, anxiety, depression, pain, addiction, greed, and judgment.
Rather than focusing on eliminating the darkness, we can choose to bring in the light—love.
Love is Essential for Life
Love is like the internal equivalent of oxygen. We need love to thrive. While it can sometimes feel clouded or obscured by life’s challenges, love never disappears—it is always there, waiting to be embraced.
As Marianne Williamson beautifully put it in Return to Love, “Human relationships exist to produce love as surely as a lack of oxygen will kill us, so will a lack of love.”
Shifting from Fear to Love
A miracle is essentially a shift in perception—from fear to love. The experience of love is a choice. Letting go and simply choosing to love is transformative. We are meant to shine and radiate love, as this is our true nature.
Our egos shape our perception of reality based on past experiences, creating a future that mirrors those past beliefs. But our internal state—the energy with which we approach life—determines how we experience the world. This is where true transformation lies.
Embrace the Energy of Love
Everything we do carries with it the energy behind it. Whether we act from a place of love or fear influences the outcome. Real transformation isn’t about what we do, but the consciousness with which we do it.
Naturopath Mental Health Melbourne is here to support you in understanding the powerful connection between love and fear. By choosing love, you can create lasting change and a life of fulfillment.
What do you choose? Need help finding out? Get in touch with me. I’d love to hear from you. Naturopath Mental Health Melbourne
You can also read another helpful information from ‘What causes Stress‘ and share with me what you think about it.
by Feeling Great | Drinks Recipes, Recipes
Daily green smoothies can do amazing things for your health…..
- clearer thinking,
- brighter skin,
- maintain regular bowel motions,
- help cleanse your liver and
- promote healthy gut flora.
Fantastic for hormonal, gut and skin problems and getting you energised for life.
You may have one for breakfast either by itself or with a boiled egg or porridge or as a snack.
Fantastic for that 2-3pm energy slump instead of a coffee and cake.
(more…)
by Feeling Great | Healthy Ageing, Personal Growth
Protect Your Greatest Asset
Are you going through a tough time? Maybe you’ve been through one or feel like you’re heading toward it. It’s inevitable. But your greatest asset—YOU—deserves care before the chaos hits.
Your Body: The One Thing You Can’t Replace
When you think of assets, material possessions often come to mind. But your body is the only thing you arrive in and leave with. When it wears out, so do you.
Taking care of yourself means better decisions, more balance, and greater energy. Sure, challenges will come, but when you’re strong, you’ll handle them with resilience.
How have you been treating yourself lately?
Are you fueling your body with what it needs, or just getting by? Many people, including me, realize too late that neglect leads to breakdown. I’ve been there—running on empty, dealing with brain fog, exhaustion, and chronic pain. Life was a struggle until I made a change.
How to Keep Your Greatest Asset in Peak Condition
1. Move Daily
Exercise for at least 20 minutes a day. Combine cardio and strength training. Strong muscles improve energy, sleep, and overall health.
2. Eat the Right Fuel
Focus on vegetables, protein, fruits, nuts, and seeds. If you’re vegetarian, ensure you get enough protein at every meal.
3. Hydrate Properly
Drink at least two liters of water daily. Herbal teas are great in winter, but avoid caffeinated options like green tea.
4. Reset Your Stress Response
Practice deep breathing or meditation daily. Try this simple technique: Inhale for 4 seconds, hold for 16, and exhale for 8. Repeat for 2 minutes each morning. End your day with 10 minutes of meditation to calm your mind.
5. Prioritize Sleep
Respect your circadian rhythm. Aim for sleep by 10 PM to allow your body to repair and reset.
6. Practice Self-Care
Take 10 minutes daily to do something that recharges you—watch a sunset, sit in the sun, stretch, or journal. Before bed, disconnect from screens and indulge in a bath, music, or meditation.
7. Take Breaks and Holidays
Recharge regularly. You don’t need an expensive trip—plan a three-day weekend or act like you’re on holiday at home.
This is especially true for caregivers. As Beyond Blue states: “It’s important for people who are supporting someone with anxiety and/or depression to look after themselves, both physically and emotionally.”
Time for a Tune-Up?
Is your greatest asset in need of a major overhaul, a service, or just a minor adjustment?
Are you stuck in unhealthy patterns and need guidance? Whether you need a complete reset or just some fine-tuning, I’m here to help. No challenge is too big or too small.
CLICK HERE to book an appointment and get back on track.
You can read Get Your Spark Back and Let’s get you feeling amazing—inside and out! or you can read this 5 Tips to Get Back Into Exercise After an Injury or Illness and if you find it helpful share your experience with us!
Julie xxx
Naturopath, Pharmacist, Life Coach
