I'm about to tape my mouth closed to sleep better

So I just did a thing

I've been working on my breath for a while now - first to help with pelvic floor issues (thank you Hypopressives), then to help with stress (Hyoppressives and slow breathing techniques along with vagal nerve work)

These have been very effective and are easy to fit in

But there are two markers that have been bothering me for a while

One is my average number of breaths per minute

When I first started it was around 16 breaths.  According to Patrick McKeown anything above 14 indicates over breathing and health issues connected with it - so this was the first thing I wanted to work on

Often mouth breathing is the problem, so I focused on breathing through my nose more often - the problem comes when I'm teaching and speaking all the time!  

I've managed to bring my average breathing down to 13 breaths per minute.  But considering the optimal rate for health is 6 I've got a ways to go!

So I've just ordered myself some tape to keep my mouth closed when I'm sleeping....

I'm actually terrified by the thought of doing it - I know when I roll on to my right hand side my nose always blocks and I have to breathe through my mouth.  But apparently breathing through your mouth causes nasal  congestion.

And keeping your mouth closed during the night can help with snoring, lowering blood pressure, more energy when you wake up and apparently may even mean you don't wake up for a wee in the night!  I'll keep you posted

Two more things I've re-introduced to my day recently

First is magnesium - my calves have been pretty tight and I started to get really bad cramp in the morning.  So I've started using my magnesium spray again (I stopped because I found it itchy - so thanks to a classmate who recommended rubbing it into your feet instead).

Interestingly, magnesium can help aid sleep as well as ease muscle tightness.  There's also research showing that it can help ease hot flashes - so may be worth considering

The other thing I've started again is grounding - the grass is now just about warm and dry enough to stand on in bare feet

And that's all grounding is - touching your bare skin to natural surfaces

It can be any natural surface and it doesn't have to be your feet - it could be your hands (which is why gardening is such a healthy habit)

Ideally do it in the morning for around 15 minutes.  Among other things, it has been shown to:

• reduce inflammation and pain
• improves mood
• improve sleep
• reduces stress
• improve wound healing
• improves immunity
• lowers blood pressure
• can even reduce jet lag! 

My favourite option is walking on the beach, but that's not something I can do every day...

So grass is second best - at the moment it's just hanging the washing out in my bare feet, but soon I'll start staying for longer

So there we go - 3 things that are quick and easy but can make a big difference!

Let me know if you give any of them a go

Sarah x

3 other quick and easy things:

1. The Healthy Habits Accelerator Programme

Includes tips like grounding that you can easily fit in to your day

2. Fit in Fifteen

My 4 week programme of WalkFit, Pilates, stretch and healthy habits.  Helping you to improve your strength, stamina and mood in just 15 minutes!

3. Hypopressives

Just 10 minutes a day can improve your core and pelvic floor, ease stress and anxiety, help back and joint pain plus helps with overbreathing.  My next training is coming soon so let me know if you're interested - or keep an eye out for the details