What is Buteyko?

by Carly Woods, FGHG Buteyko practitioner and Naturopath

Did I say potato? No. But I understand the confusion. Let’s get some clarity around what Buteyko is.

A lot of people know about Buteyko Therapy because of the incredible results it produces in asthma recovery.  Dr Konstantin Buteyko developed it in the 1950s for this exact purpose. It’s a breathing therapy that is simple, powerful, and easy to integrate into your life for maximising your health outcomes.  Let’s dive in.

So Buteyko is fabulous for asthma – great, but did you know that it’s also applicable to a whole range of conditions that aren’t even related to asthma?

Anxiety, for example, is such a pervasive and easily hidden condition suffered by so many, and you can use the simplicity and power of Buteyko Therapy to take the edge off before the panic hits. You can even use Buteyko therapy to train your body out of anxiety patterns to avoid panic and chronic internal tension entirely.

The list of conditions that Buteyko is brilliant for is extensive, and includes:

  • Stress, anxiety
  • Digestive issues
  • Respiratory issues, such as sinusitis, rhinitis, hay fever, and asthma.
  • Sleeping issues, such as insomnia, sleep apnoea, and waking with a dry mouth.
  • Cognition issues, like memory, focus, and concentration.
  • Fatigue
  • Dental issues, like palate development, teeth grinding, bad breath.
  • Muscle tension.

And that’s not even all of it.

‘So why are the beneficial effects of Buteyko so wide-reaching?’ I hear you asking me with inquisitive eyes and slight disbelief. A great question.

The answers are simple, and the systemic effects profound.

Buteyko works to

  1. balance and retrain your nervous system;
  2. align your jaw to the right position and activate your correct breathing muscles (to train you out of being a dirty mouth breather);
  3. support proper oxygenation of the tissues throughout your entire body by adjusting your blood gas set point to a more appropriate level.

So let’s think about this for a second. I’m going to just take the first point of how Buteyko works, and dissect it a bit to help you to understand how powerful ‘balancing and retraining your nervous system’ really is.  Imagine you have a chronic condition (many of you may already, so if this is you, imagine your reality). Now imagine you are SUPER stressed. How does that stress feel thrown into the mix of your chronic condition symptoms? Does it exacerbate them, or does it placate them?

It surely does not placate.

So we can see here that stress is unhelpful. Great.

Now let’s think about sleeping.  When we sleep our body LOVES to repair itself. When we sleep we switch into something called the ‘parasympathetic nervous system response’.  It governs our states of rest. In this state we digest, repair, and rest best.

The first reason that Buteyko is such an incredibly versatile therapy is because it switches your body out of the state of stress (called the sympathetic nervous system response) and lands you in your parasympathetic response – your resting, digesting, and repairing state.

So now reconsider your chronic condition – is its repair helped or hindered by stress? Is its repair helped or hindered by being in a repair and rest state?

You got it – the healing of chronic conditions is helped GREATLY by putting your body in the nervous system response state of REPAIR.  I’ve never met anyone who was all, ‘oh yes please, I’d love a bit more stress today – that will surely help me feel apex on my health mountain and heal my underlying issues.’

So we get it – the takeaway here is: Buteyko trains your body OUT of the stress state and INTO a state of repair.

Throughout the next lot of blogs I’ll get into the nitty gritty of how Buteyko helps with all of the conditions listed above. We will start with anxiety and stress.  In the meantime – to get you going with a fierce health stride make sure you grab your free access to my Stress & Anxiety Buteyko Starter Pack.

Buteyko is a combination of simple, practical breathing techniques – I’ll be writing all about how and why they work in these blogs.  If you’re keen to learn how to use Buteyko for yourself and start feeling better immediately – come and see me so that we can tailor a Buteyko program specifically for your needs.  In my consultations we create a Buteko program specifically for you, teach you how and when to use your techniques at home, I’ll show you how to measure your progress, and you’ll learn about what signs to look out for from your body that indicate you’re on the right track with your balance and healing.  My aim is to make it super accessible and easy for you to stay on track with your health long-term.

I usually see patients 3-4 times, and then it’s up to you to implement the changes consistently in your life – which is not hard at all with Buteyko since it’s practical and simple, plus the way you feel as you progress through it is so wonderful that you’ll undoubtedly be a keen Buteyko breathing bean, looking forward to your integrated self-care spaces.

Breath is so incredibly fundamental to life. You meet your breath before you meet your mother.

Learn to get the basics right, and from there your health and healing potential is limitless.

In breath

Carly

Carly Woods - HeadshotCarly is a Buteyko Practitioner and Naturopath. She is passionate about helping her patients access their innate balance and wellbeing using practical, simple, and powerful fundamentals.  If you’re keen to get started now, book in to see Carly. She is available to see you at Fertile Ground Health Group on Tuesdays and Thursdays.
Take a look at Carly’s bio to find out more about the way she works and how Buteyko Therapy can help you.

MA’s October Love Letter

MA's October Love Letter

Welcome to MA’s October 2021 Love Letter. We’ve been receiving MA’s monthly love letters from The Melbourne Apothecary since the beginning of 2020. These letters contain links to a variety of life enhancing freebies that our fabulous practitioners are constantly creating to help you cope during COVID and beyond.

The letters are also a fantastic and charismatic resource that share all the goings on within both The MA and Fertile Ground. So we thought we’d best share them with you here so that you can join in and receive the monthly intel from our delightful and ever wisdomous MA. Please enjoy.

 

Hello my dear,

As I sit here writing to you the gentle rain is tumbling down on my tin roof. My teapot brews beside me and I find myself feeling rather reflective. My 2 young, silky bantam hens are perched in their house, sheltering from the sky and calmly preening their feathers. I watch them out there, simply accepting what is, whilst softly preparing themselves for when the sunshine inevitably bursts through the clouds again, at which point they’ll romp around yet again with adventurous energy. My insightful hens are reminding me that when what can appear like dreary circumstances set in for a while, it’s an opportunity for us to sit into the quiet spots of it and preen our own “feathers”, to prepare ourselves for the imminent shift to the opposite. Everything always changes – it is one of the certainties of life. Suffering and struggle is a feature of lack of acceptance of what is. By accepting what is, I don’t mean rolling over and not doing anything about changing our own circumstances. I mean more allowing a sense of serenity to descend, giving a frayed nervous system the chance to catch up and prepare for the next vault into the unknown.

And so in line with that – let’s preen our feathers shall we?

The 3 things I want to share with you are perfect for helping to bring you back to your centre, to nourish, to unwind, to prepare for the next phase of the beautiful unknowns of life.

#1 is a beautiful article, written by one of the Fertile Ground naturopaths, all about 10 foods to enhance fertility. As luck would have it, it is one of Fertile Ground’s best performing articles of all time (says google analytics). No doubt you might find something on there that tickles your foodie fancy.

#2 is a wonderful learning centre. Fertile Ground practitioners have created so many resources (free and paid ones) over the last 1.5 years of COVID that they’ve had to build a whole learning centre to house it all. You can now go there and download anything and everything to your heart’s content. You’ll find immunity resources, stress relief, meditations, healthy eating guides, movement classes and more.

#3 is a gorgeous online shop. Fertile Ground has been preening their digital feathers over the last few months and have come out with this lovely new online shop featuring all their recommended books, herbal teas, gift vouchers and lovely retail items (like Skintimacy cream and Yantra Botanicals facial oils – oh my goodness these skin care ranges are my favourite and a daily staple! Where would I be without them!!). Word on the grapevine is that there’s a new bespoke organic herbal tea range soon to be launched too, so keep your eyes peeled for that! Take a wander through Fertile Ground’s new online shop wares.

I hope you’re finding space to relax into a sustainable end of year pace darling.

Sending you all my love.

Your MA 💕

Food Cravings – what are you really craving?

Food cravings with Jane Holland

Food cravings come in all tastes and sizes. Have you ever walked past a bakery early in the morning and spied the rows of croissants in the window and found yourself thinking about nothing else but those buttery flaky pastries for rest of the day??

Or perhaps you’ve arrived at the end of a busy afternoon and found yourself thinking of nothing else but the moment when you can crack open the cupboard and dig your hand into a packet of salty crunchy crisp chips??

Or perhaps after dinner when you’re winding down, your mind becomes filled with the idea of biting into a delicious chunk of chocolate, that sweet goodness bringing you some kind of wild euphoria…

Chances are, if you are a human, you have experienced some form of food craving.

In fact, surveys suggest that up to 90% of women and 70% of men have experienced food cravings at some point during their life (Magee 2005).

Food cravings can be defined as an intense desire to consume a particular food, differentiating it from a feeling of hunger, which can be alleviated by consumption of any type of food (Muele 2020).

The Complexities

And it’s more complicated than you might think! We tend to think food cravings are driven by a primal instinct to stay alive, an evolutionary advantage embedded in our genes. And while that’s partly true, what is now also known, is that areas of the brain responsible for memory and sensing pleasure are also partially to blame (i.e. conditioned responses to stimuli), as well as a need to satisfy emotional states, such as calming stress and reducing anxiety. In other words, it’s complex.

When our needs are not being met – physiologically, emotionally, mentally, or energetically – our natural impulse is to rectify this. In other words, when we are ‘out of alignment’, we will find a way to bring ourselves ‘into’ alignment. Our brain can’t always differentiate between fulfilling needs in a resourceful versus unresourceful way, however, so if we are not aware of the ways we have learnt to ‘fulfil’ these needs (i.e. we have learnt to do something that brings relief but not necessarily long-term satisfaction), we will continue to repeat this behaviour over and over again, despite our seemingly ‘conscious’ desire to change it.

Mindfulness for Food Craving

Mindfulness, and self-awareness through sensation and the body, are some of the ways to bring us back into deep connection with our intuitive self. From here, we can respond to our needs in a more honest way, rather than a reactionary, automated way. But it’s tricky business. The parts of us that work to protect us (often formed during childhood or adolescence to ‘meet the needs’) might feel fear or hesitation or resistance to a different response, which can lead to more dissonance and contraction if we are not willing to listen and be ‘in relationship’ with them! Simply put, in order to understand our needs, we need to engage with them in a compassionate and honest way, to find out how we can support them (and ourselves) in a more resourceful way.

Stopping the Self-Punishment

As we bring more awareness to these needs and honour our deeper stirrings and get curious about the places where we are betraying ourselves, our physical body changes too. Instead of punishing or banishing the parts of us that crave chocolate after dinner, or eat a whole wheel of cheese at the party, or yearn for a hot cross bun smeared with butter, we start to notice that actually, those parts just wanted to feel safe in that moment, or connected, or loved.

Over time, as we integrate and listen to our different parts, our behaviour changes too. Learning to notice and feel what we are truly craving, fulfilling our needs and honouring our intuition leads to deep and lasting changes. It just requires deep compassion, radical honesty and a willingness to listen.

Written by Jane Holland, respected holistic Nutritionist at The Melbourne Apothecary, renowned international retreat facilitator, adored Deep Sleep Yin Yoga teacher.

Book in with Jane to understand and reshape your food story, build a healthy relationship with your food and body, and create behaviours in your life that support your healthiest self. (Jane is currently offering free 10 minute Nutrition consults to help you take action – when booking navigate to heading Nutrition > Free 10 min consult > Jane Holland)

References

Meule, A. Twenty Years of the Food Cravings Questionnaires: a Comprehensive Review. Curr Addict Rep 7, 30–43 (2020). https://doi.org/10.1007/s40429-020-00294-z

Magee, E. The Facts About Food Cravings, WebMD (2005). https://www.webmd.com/diet/features/the-facts-about-food-cravings#1

EMERGE – allow your natural buoyancy

Jane Holland from The Melbourne Apothecary talks adapting to COVID

How are you this week? I know a few of you reading this in Melbourne have just started yet another lockdown – and of course many of you overseas are still managing the restrictions and ongoing changes that COVID brings each week… We’re a pretty adaptable and resilient species really aren’t we? That’s not to say we’re always comfortable in the adaptations we are forces to make, but somehow we manage to find our way.

Which has got me thinking this week about how we will emerge from this period in history??

Emergence

I really love the concept of emergence – it suggests there is a natural buoyancy, an intrinsic ability to rise, that exists within us.

Interestingly the word EMERGE comes from the Latin root ’emergere’ meaning ‘bring to light.’ For me, it’s an innate sense of something bubbling up, a knowing that something wants to manifest. Sometimes we notice it, but often our own stories or narratives are in the way, intercepting the emergence of whatever idea or concept that is trying to rise.

This suggests then that it may be more important for us to remove the obstruction (stories, beliefs and conditioning) so we can ALLOW for the natural emergence, rather than placing all our attention on what we think SHOULD emerge. In other words, to bring our awareness to the ways in which we impede the natural buoyancy of ourselves, so we can simply ‘get out of the way’ and receive whatever it is in us that is naturally moving towards the light….

“Just as the acorn contains the mighty oak tree, the Self has everything it needs to fulfil its destiny. When the inner conditions are right, it naturally emerges”
~ Derek Rydall

What inner conditions  do you need to allow in order for your mighty oak seed to sprout?

Written by Jane Holland, respected holistic Nutritionist at The Melbourne Apothecary, renowned international retreat facilitator, adored Deep Sleep Yin Yoga teacher.

Book in with Jane to understand and reshape your food story, create a healthy relationship with your food and body, and create behaviours in your life that support your healthiest self. (Jane is currently offering free 10 minute Nutrition consults to help you take action – when booking navigate to heading Nutrition > Free 10 min consult > Jane Holland)

MA’s August Love Letter

Emily Macfarlane, Naturopath at The Melbourne Apothecary

Welcome to MA’s August 2021 Love Letter. We’ve been receiving MA’s monthly love letters from The Melbourne Apothecary since the beginning of 2020. These letters contain links to a variety of life enhancing freebies that our fabulous practitioners are constantly creating to help you cope during COVID and beyond.

The letters are also a fantastic and charismatic resource that share all the goings on within both The MA and Fertile Ground. So we thought we’d best share them with you here so that you can join in and receive the monthly intel from our delightful and ever wisdomous MA. Please enjoy.

 

I am thrilled to announce that Emily Macfarlane has officially joined The Melbourne Apothecary team to offer general health naturopathic consults to our wonderful community (yes, that’s you).

Here in the land of the MA we really believe in meeting you where you’re at to inspire healthy change. Everyday your wellness is your choice. Emily is a wonderful addition to our team because her focus is on exactly this → fine-tuning your foundational health and daily choices to help you magnify your capacity to enjoy life.

Emily loves to help you:
  • enhance your energy and vitality,
  • rectify sleep issues,
  • support your gut health and
  • optimise your hormonal, thyroid and metabolic health.

Do any of those strike a chord?

Is it time to take your self-care up a notch and prioritise nourishing your body? If your answer is a resounding, “YES YES that’s what I need!!!…But how exactly…?” then great! It’s just a matter of starting with small steps and letting your health momentum build.

Like an avalanche. Or a giant, rolling rock gathering speed. Or clouds amassing to collide in a vibrant electrical storm display of immense natural power…you get the picture. Momentum. Your body was built to thrive – all it needs is the right conditions to do so.  Learn what those conditions are to get a head start on your health.

Free 10min Naturopathic Consults

Emily is currently offering free Naturopathic 10 minute consults to help get you started towards better health. These sessions are a chance for you to make sure the therapeutic relationship is a great fit and to  get clarity about what you want to achieve.

This is also an opportunity for  you to start with simple, implementable lifestyle/diet changes and tailored supplemental support if required, as well as to initiate any referrals to specialists or blood testing that may be required before proceeding.

Book online →  www.bit.ly/myfree10 

Access your free 10 minute initial consultation with Emily by navigating to Naturopathy > Free 10 minute consult > Emily Macfarlane.

Spring is around the corner. Time to get that pep in your step.

Love MA

Counselling for Fertility

Counselling for Fertility - Written by Suzanne Hurley, Perinatal Counsellor

Counselling for Fertility is an important aspect to consider for your Fertility journey. When fertility plans are interrupted or delayed it can cause great distress with feelings of helplessness and eventually hopelessness. My clients often decide that it just shouldn’t be this hard and maybe it is their fate to be childless. An incredibly painful conclusion as you can imagine.

When does counselling for fertility begin?

I can begin my work with you at any stage of the fertility pathway. Sometimes it is following a pregnancy loss, which then complicates how one feels about the next pregnancy. Or you may have been trying to conceive for some time and fear may set in that pregnancy may not happen. You may be at the point at which you have been informed you will need fertility assistance and as such may be struggling with this new identity of needing IVF.  Or you may have made many attempts with IVF and may be left feeling drained emotionally, mentally, and physically. Addressing the grief of what has and or is happening is fundamental to the work that I do to help you through these times.

How to make your way forwards

Acknowledging what this all means is vital to establishing a plan of what next. The impact of the whole experience can be extremely profound on work, health, relationships, family and mental health. Often those people facing these challenges have been running on empty for a long time, putting other life plans on hold to chase the elusive goal of wanting their baby yesterday. It can be heartbreaking, tender work that my personal and professional experience allows me some insight into the rocky terrain to navigate together with you. The life you may now be living may have been intended as a short term change to get the outcome you wanted, however adversity may have struck and now you may feel like you’re stuck, with your life on hold for too long, perhaps even devoid of pleasure. 

Finding your centre

Often this life is lived silently, in the shadows of others’ joys and celebrations of their own fertility successes. Sisters, colleagues and friends all seem to competently become pregnant and have the babies so yearned for. Self-esteem plummets, anxiety symptoms bring a sense of panic and the exhaustion of grief brings depression. I am often met by a person barely hanging onto life, so scared to pause and reflect lest the only opportunity they have to conceive will pass them by. This is often nothing like the ideal most of us aspire to for starting a family.

The task is no small one for either of us. A task too big for one person alone and best advised held in the warmth of company.  We build a care team and soon we find a path that embraces greater wholeness, joy, laughter, purpose, and clarity about what is needed and awareness of what is harmful. We develop strategies to walk through the treacherous forest of others’ seemingly blossoming fertility at every turn and find a quieter, kinder, position to begin to thrive once again.

For more support, Suzanne Hurley, Perinatal Counsellor, is available for consultations at Fertile Ground Health Group or you can make an appointment for a phone or video session for your convenience. Learn more about Suzanne.

Yin for the Sleep Win…#Yinning

Deep Sleep Yin Yoga with Jane Holland at The Melbourne Apothecary

How many nights have you SWORN you would get off Netflix earlier/ stopped scrolling social media in bed/ run a bath/ rubbed lavender in your pillow/ done a guided mediation/ got a better night’s sleep?! Or perhaps you tend to lay in bed, wide eyed, coaxing yourself to drop down, only to become more restless the longer you remain awake?! If you answered yes, you are not alone! An astonishing 39.8% Australians are not getting the recommended quality and/or quantity of sleep each night, leading to increased risk of cardiovascular disease, obesity, cognitive dysfunction, poor immune regulation and higher chances of depression and anxiety during and post-pregnancy (Adams 2017).  And this where yin yoga comes into play – yin for the sleep win. Let’s dive in.

Increasingly, we are living in a screen-driven, complex, and uncertain world. The prevalence of sleep problems and prescribed sleep medications actually increased between 2010 and 2016, suggesting that despite increasing awareness in the general media and medical literature about sleep, we are not making meaningful changes!

So, what can you do?

One of the first things you can do to support your sleep is to get honest and conduct a night-time audit. It is much harder to change a behaviour you are not aware of, so understanding your patterns and how they might be contributing to poor sleep comes first.

  1. RECORD… Track your movements between 6pm and bedtime each night for the next two weeks. Keep a record of the times you ate/ drank, what you watched on TV, amount of alcoholic drinks/ cigarettes, interactions with partners/ family/ housemates, time on your phone, reading, what you do when lying down to bed, exercise etc. Also note caffeine intake (how many coffees/ teas/ cola drinks you had during the day) Make this as detailed as possible.
  2. ASSESS… Each morning, record how your sleep was the previous evening – how many times you woke, if you got up during the night, how vital you feel when you wake on a scale of 1-10 (if you have a device that tracks this you could record the data as well).
  3. REVIEW… After two weeks, go back to your journal and notice if there are correlations between evening activities and sleep quality/ quantity.
The next step? Operation SLEEP HYGIENE
  1. EDIT… Start small. That is, find ONE thing you can remove from your evening ritual that might be connected to poor sleep, and introduce ONE thing that might improve your sleep.

SUGGESTIONS…

  1. REMOVE– Wi-Fi in your home after 9pm, scrolling on apps whilst lying in bed, alcoholic drinks, caffeine after midday, bright lighting around the home in the evening, arguments with family/ housemates, going straight from Netflix to bed, eating/ working within an hour of going to sleep, electronics in the bedroom.
  2. INTRODUCE– dimmed lighting for an hour before sleeping, sipping warm water in the fresh air for 10 minutes before bed, yin yoga, 10 mins of meditation, reading, a warm shower or bath, daily exercise (20-30mins), going to bed at the same time every night, removing all electronic devices from your bedroom
  3. REVIEW… Notice what changes for you over the following two weeks. Does your sleep improve? What are you feeling since your audit? Can you introduce another small change after these two weeks?

Including meditation and gentle yoga before bed is one simple method of reducing stress and supporting in to ‘come home’ to your body and breath. Studies have shown that including meditation, breathwork and yoga reduces stress and associated negative health effects, as well as improving sleep quality and quantity.

Yin yoga, a practice which includes long held postures targeting deep connective tissue and calming the nervous system, has shown great promise in reducing stress and ensuring good sleep hygiene.

A 2012 US study found 55% of participants who included yoga in their weekly practices reported improved sleep, and 85% reduced stress (Stussman 2015). Yoga’s ability to increase relaxation and induce a balanced mental state has also been explored, with a regular yoga practice resulting in an increase in the total number of hours slept, significantly less time getting to sleep, and a feeling of being rested in the morning (Woodyard 2011).

While there is not one definitive answer to improving sleep quality and quantity, becoming aware of our daily habits and behaviours is an incredibly important starting point in establishing what is true. By getting honest, it is possible to firstly acknowledge and then establish what changes can be made. Implementing a regular yoga and meditation practice may provide both a nourishing and supportive way to come back into alignment with our natural cycles, improve sleep and experience deep rest.

So as the sun sets on your day, watch your own habits and behaviours as you prepare for sleep. Will you be winding down with nature and following your natural rhythms supported by yoga and mindfulness? Or will you scrolling mindlessly, yearning for deep restoration but unwilling to make changes… The choice is yours.

Written by Jane Holland

Jane Holland is a respected yin yoga teacher, international retreat facilitator and educator. She is the creator and facilitator of our current “Deep Sleep” series – yin yoga for restoration.

 

 

References:

Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga. 2011;4(2):49-54. doi:10.4103/0973-6131.85485

(Stussman BJ, Black LI, Barnes PM, Clarke TC, Nahin RL. Wellness-related use of common complementary health approaches among adults: United States, 2012. National health statistics reports; no 85. Hyattsville, MD: National Center for Health Statistics. 2015.)

Adams RJ, Appleton SL, Taylor AW et al. Sleep health of Australian adults in 2016: results of the 2016 Sleep Health Foundation national survey. Sleep Health 2017;3:35-42

Daukantaitė D, Tellhed U, Maddux RE, Svensson T, Melander O. Five-week yin yoga-based interventions decreased plasma adrenomedullin and increased psychological health in stressed adults: A randomized controlled trial. PLoS One. 2018 Jul 18;13(7):e0200518. doi: 10.1371/journal.pone.0200518. PMID: 30020987; PMCID: PMC6051627.

Deep connection – are you ready?

Deep connection

You are never presented with a situation you are not ready for. If this situation has taught us anything it has taught us how deeply connected we all are with each other and how our actions have a massive effect on everyone around us. We have had to create distance and we feel the strain of that as a society and as a world. 

But you know what? We could flip this perception. We could choose to view our current circumstances in a light that serves us rather than feel victim to it. So much of the world pulls us out of ourselves, out of our bodies. Our attention is easily often scattered in all directions except within. Now that we have the space and distance from the outer distractions you can choose to bring your attention back within to really find that deep connection with yourself, to know what is really happening for you and within you.

Are you resisting?

Most of us are fighting this. Resisting the need to go within because “I didn’t sign up for this self development class, thank you very much world!! I will decide when I am ready to look within and make the changes.” Well I say life never presents you with a situation you are not ready for. Why not take this opportunity, these moments of separation to really feel into who you are, where you start and where the outer world begins. It’s from this place that you can really hear your desires, discover your capacity to soar through massive change, and become inspired about what action to take next.  And you know what I’ve noticed in my life – when we are ready for change but do not take action to support it, life will intervene and make our situations so uncomfortable that we have no choice but to change, grow, let go.

How to start?

Your desires sit within your heart, and your heart speaks to your mind. Take a moment now, take a deep breath. 

Follow your breath down to your heart. 

Keep following your breath for a few minutes. 

You may like to place your hands over your heart. Now be still. Notice what comes up. What feelings, what thoughts. Allow it all to come and go, and see where the flow takes you. It’s not until we bring our awareness to our hearts that we can hear what it is truly saying. 

I recommend doing this practice every morning on waking. Take the time to find deep connection with yourself.

This process is similar to when you receive a massage. Massage helps you to connect to your body. When you are in your body you are out of your thinking mind. Think back to your last massage. Do you remember when the massage started and your awareness went to your body. Did you think “wow, I didn’t realise how tight that was….. or how sore that was!” Awareness was brought to these areas. If you want to know what it is that is making you feel how you are feeling right now I recommend you bring your awareness to your heart, listen, and really hone in on that deep connection with yourself.

The world is in a period of transition, which means we are all in a period of transition. 

Just like a boat on a river, life flows. It’s your choice if you use your energy to try and fight the current, or to surrender to the flow. We can’t always control the situation surrounding us but we can use our paddle to navigate down the river of life.

Written by Nicole McCowan

Nicole McCowan is available for one on one in person massage consultations. You’re welcome to book in with Nicole.

Pain in Pregnancy

Pain in pregnancy
Pain in pregnancy

Pregnancy can be an amazing and rewarding experience for many women. It’s an experience that is often accompanied by varying degrees of pain, but how you look at pain and how much you understand it can drastically alter your perception of it.

Pain is a misunderstood beast

It is perhaps one of the most important survival systems your body has.

It used to be believed that pain was a reaction to tissue damage, but we now know that pain is predictive, it functions more like a warning of potential damage either real or imagined, and the most interesting part is that it is an adaptive system.

This might seem obvious to anyone who understands that the body is a living, learning and constantly changing organism, but unfortunately many medical professionals fall into the trap of seeing the body as a machine with simple mechanisms and unintelligent parts.

It’s too often from this view point that many medical professionals discuss healthcare with their patients. Modern science is at odds with a mechanistic view, the more we learn about pain the more we see a highly complex system capable of completely remodelling itself.

The pain we feel is influenced by many aspects our life and physiology. The unique make up of our bodies, how we move, what we eat, as well as our thoughts and beliefs are just some of things that contribute to our experience of pain.

Knowing this we can take a different approach to treatment by understanding that pain can help navigate us towards what our bodies need.

During pregnancy the body transforms dramatically and its needs can change daily, so interpreting what it’s trying to tell us becomes even more important.

Pain is multi-faceted, and so should your treatment be

As many healthcare professionals specialise in particular areas, the best care is often delivered by a team who work together to provide you with an individualised and multifaceted care plan. Your team should collaborate with you to ensure you are receiving the appropriate treatment, guidance and advice that reflects your wishes, goals and intentions. That is the philosophy of multimodal and patient centred care.

If you are experiencing pain, it is often a good idea to see a healthcare professional who specialises in musculoskeletal pain and associated conditions such as a Clinical Myotherapist.

What to expect when you see your Clinical Myotherapist

During your consultation your Clinical Myotherapist will take the time to have a detailed discussion about all possible aspects of your life that may contribute to your health.

Then with your consent they may assess any areas of pain to help gain a better understanding of your musculoskeletal health. Using all the information collected they will then work with you to draw up a healthcare plan that can be used as a roadmap to achieve your health goals.

Your healthcare plan is tailored to your specific needs and may incorporate things such as manual therapies (massage, PNF stretching, dry needling), pain education (understanding how pain works in the body), and exercise prescription, as well as referral to other practitioners that may be better suited to different areas of care.

Your Clinical Myotherapist can be an important part of your healthcare team.

Written by Zach Hannan

Zach is a Clinical Myotherapist at Fertile Ground Health Group. He is available for in person consultations to support you through pain, through your pregnancy, through COVID and beyond. Learn more more about Zach here.

Your Free COVID Care Package

COVID Recovery Package with Fertile Ground and The Melbourne Apothecary

We are here to help you – it’s what we love to do. This COVID care package is for you if you:

  • Want better health, rest and body-wide repair,
  • Want help with navigating the complexities of making your Fertility Plan,
  • Have PCOS and want to start making healthy recovery strides simply by adjusting your diet,
  • Need help creating better breathing and respiratory health habits to carry you through a COVID climate,
  • Are experiencing frayed mental edges that need soothing,
  • Want relief, attention and release of areas that experience cyclic or persistent pain,
  • Love to have beautiful restorative sleep,
  • Want insights into how to ramp up the health of your diet and your digestive tract
How can we help?

You may have noticed that we’ve enacted an outpouring of free things to you since the inception of COVID. We have made a concentrated effort to create free resources for you with love from many of our wonderful practitioners, to support your mind, body, and sense of connection through all the recent challenges and beyond.

These resources have felt like a lifesaver for many people who have felt disconnected, stressed, in pain, anxious and fearful with reverberating body-wide repercussions like restlessness, digestive issues, insomnia, panic attacks, breathing difficulties, muscular pain and more. It’s important that you pay attention to your health with even more precision during stressful times like these.

We are robust and resilient when given the right ingredients for thriving and surviving.

 

Your COVID Care Package Freebies

We are dedicated to supporting you now and beyond – download any and all of the freebies contained below in our free COVID Care Package. We have built all of these resources for you and will be adding to this package often over the coming months, so keep your eyes peeled on our newsletters and Instagram OR Facebook pages so that you can grab each freebie as it comes out.

It is our pleasure and mission to support your glowing health and healing always.

 

Free 10-minute Naturopathic Wellness Consults

Book here for anyone who needs preventative wellness strategies for immunity, symptomatic relief for an acute condition and general health enquiries. We will, of course, refer you if needed for more complex issues/conditions, but this is a great way to make a start toward your healthier life.

 

Immune Essentials E-book

Nine simple steps to enhance your health and resilience written by our wonderful naturopathic team.

Get instant free access and start taking simple actions every day to improve your immunity and stay well this winter.

 

Your Fertility Plan

Naturopath, Sage King, is putting together a free 6 part series designed to help you navigate your fertility journey. Sage touches on everything from preconception care, pathology screening, to assisted reproductive technology (ART) and how to optimise your outcomes with Naturopathy. Register to be notified when the series is released.

 

Free PCOS & Diet Guide

Do you have PCOS? Access this simple Naturopathic guide to get started with balancing your body through your diet. Inside you’ll receive delicious PCOS friendly recipes, detoxification details, information on how to approach carbohydrates, fats and proteins, food swap charts, as well as steps that you can take to really kickstart your healing. Well known PCOS treating Naturopath, Josephine Cabrall, has put this together to help anyone suffering with PCOS start to find the path to healing. Get your free copy of this fantastic resource.

 

Deep Sleep Yin Yoga

Jane Holland, yoga teacher, international retreat facilitator and educator has lovingly created this Deep Sleep online series in collaboration with Fertile Ground at The Melbourne Apothecary.

These yin classes are designed to guide you into your body to fully inhabit sensation, find release and arrive in spaciousness, allowing you to melt tension and move into a deep state of rest. Jane is generously offering to everyone to come and experience their first class free.

Register for your first free class and get ready for the rest 😴 of your life.

 

Free Buteyko Starter Pack for Healthier Mask Breathing & Nervous System Relief

Mask wearing and mask breathing is really hard. Why? Much of it is to do with carbon dioxide which, when understood and used to your advantage, can actually be used to improve your health rather than hinder it. In fact it can be part of the solution to many health issues beyond respiratory protection. Use this Starter Pack to begin to address your foundational respiratory health.

The Starter Pack includes 3 x 15 minute Buteyko embedded meditations and comprehensive instructions about duration, frequency, what to expect as results. Made with love by our breath specialist naturopath Carly Woods

Carly has also made a hilarious and informative online quiz entitled ‘Are you a Dirty Mouth Breather?’ So go ahead and find out – are you a Dirty Mouth Breather?

 

Acupressure for Stress Relief

Stressed? Understatement of the year perhaps.

Download this wonderful Acupressure for Stress Relief Guide from Acupuncturist, Chinese Medicine practitioner and Naturopath, Holly Peyton-Smith (thanks so much Holly).

Grab it fresh out of the digital inbox and take therapeutic action to slay your stress.

 

Winter wellness Super Soups RecipEbook

This fabulous Super Soups Ebook has been built for you with love by Naturopath Tina Jenkins. Do you want to ramp up your Winter wellness in an oh-so-delicious way??  If so, make sure you grab your copy here.

 

Phew! That’s A LOT of resources for healthy living that you can use right now or access later as you need. Feel welcome to share it with your friends too – these resources are for everyone.

Have a great time consuming all of these wonderful resources packed full of actionable health-enhancing goodness. Thank you to all of our loving practitioners and team for putting these together for our community so quickly and with such care.

Brought to you by Carly Woods Director, Naturopath and Breath Specialist, Fertile Ground Health Group and The Melbourne Apothecary.