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2 simple practices to a healthy mind and body

  • #meditation
  • #wellness
  • #breathing

Published byTiana Raft

In these uncertain times and changing of routines, our bodies sense fear and with that produce cortisol and adrenaline (the stress hormones). Whilst these hormones are beneficial in the fight or flight moments of our lives, having them constantly puts unnecessary stress on our bodies, resulting in anxiety, depression and weakened immune systems.

This leaves our bodies inflamed and unable to fight off illness properly. Add into the mix the fact we are confined to living in closed spaces. With our daily routines scrambled and uncertainty of what’s coming next, it is totally understandable that many of us may feel overwhelmed and stressed.

Instead of panicking let’s take this opportunity to slow down and look after ourselves and one another. Here at IRIS we will be sending out our top tips to raise your vibrations, keeping you happy, healthy and connected. Below we explain how meditation and breath-work can help keep us calm, relax us and keep us grounded.


Our first recommendation is to create time to meditate. Meditation reduces the use of the amygdala region of the brain, the part associated with fear and anxiety. Training your brain to meditate can significantly reduce stress, anxiety and aid our ability to sleep.

Here are our go to people for the best mediation experience:

  • Meditation teacher Burgs and his YouTube channel Love vs Virus.

  • Poppy Jamie, founder of the app Happy Not Perfect. The 8-step daily happiness work out is an effective tool to stay focused.

  • Insight TimerApp offers guided meditations as well as the ability to curate your own sessions.


Our second recommendation is learning breath-work techniques. The only function of our body that is automatic and also under control. Breath-work has been proven to increase energy levels, release toxins, relax the mind and alleviate stress, anxiety and depression; having an overall calming effect on the nervous system.

Here are our favourite breath-work gurus:

  • We are blown away by the effects of Breathpod’s amazing breath-work sessions. During isolation they’re now doing sessions online.

  • Richie Bostock, otherwise known as The Breath Guy is another breath-work coach turning to social media to provide classes.

  • Dr Weil is the creator of the 4-7-8 technique. Follow the simple instructions in his video. For extra anti-anxiety affects bend your knees and place your feet on the floor; allowing your diaphragm to relax, ensuring each breath comes from the bottom of your belly, not your chest. Check him out on Instagram.

Disconnect to connect

Luckily, we live in a world where everything is available at the touch of a screen. But we need to remain mindful that excessive use isn’t healthy - we need to disconnect from the virtual world every so often. As much as we may be going crazy stuck in doors let’s take this opportunity to reset, re-focus and re-energise. Let’s be grateful for some time to be still and silent, and mindful of the ways we can look after ourselves and those around us.

Stayed tuned for our next set of top tips soon. In the meantime, stay safe, stay healthy and #ListenWell.