
In the fast pace of everyday life, stress and anxiety often catch us off guard. For a long time, I’d find myself feeling anxious before bed, my mind racing with the day’s events or what tomorrow might bring. But over time, I discovered a simple, powerful tool to help manage this anxiety—deep breathing. What started as a nightly routine to calm my mind before sleep has become something I now use throughout the day to stay centred, present, and in control.
The science behind breathing exercises is truly remarkable. When we’re stressed, our body automatically goes into fight-or-flight mode. This response, while designed to protect us, can feel overwhelming—our heart races, our breathing becomes shallow, and tension builds in our muscles. However, deep breathing activates the parasympathetic nervous system, which counteracts these stress responses, allowing our body to calm down.
When we take slow, deep breaths, we signal to our brain that we’re safe. This helps regulate our heart rate, reduce the production of stress hormones, and bring us back to a state of calm. It’s incredible how something as simple as controlling your breath can have such a profound effect on your mental state.
For me, this practice started small. I began by focusing on my breathing before sleep, inhaling deeply through my nose for a count of four, holding for four, and exhaling slowly through my mouth for another count of four. I noticed how it helped me fall asleep faster and feel more relaxed at night. But soon, I realised this wasn’t just a nighttime tool—it was something I could use anytime I felt anxiety creeping in.
Now, whenever I feel myself entering fight-or-flight mode—whether it’s during a busy workday, in a stressful meeting, or just navigating everyday challenges—I pause and return to my breath. This practice has helped me break the cycle of stress, bringing me back to the present moment. It’s an easy, effective way to manage anxiety and stay grounded, no matter the situation.
By incorporating deep breathing into my day-to-day routine, I’ve found more balance and calm in my life. It’s a simple tool, but one that I’d encourage anyone to try—because taking a moment to breathe can truly change how we face stress.

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Creating a Gratitude Journal: My Early Journey to Better Wellbeing
If you have been reading these reflections over the last few weeks you may have noticed that I have finally realised how busy my life has become and introducing simple mindful practices are making a real difference to my wellbeing. This week I want to look at gratitude journals and what I have found to help me thrive in 2025.
In the fast-paced chaos of everyday life, particularly when stress is high, it’s all too easy to overlook the small joys around us. Whether it’s pressures from work, family commitments, or just the general busyness of life, I often find myself caught up in the negatives. Lately, though, I’ve turned to something simple yet effective keeping a gratitude journal. While I’m still in the early stages of this practice, I’ve already noticed a shift in my mindset, with an improvement in my positivity and how I approach each day.
Gratitude journaling is something I’ve heard about for a while, but, like many, I wasn’t convinced at first. It sounded almost too easy to be effective—just writing down a few positive things each day? However, I decided to give it a try, and now, I’m starting to understand why this practice is backed by science.
Each evening, I take a few minutes to write down three things I’m grateful for. It could be something small, like enjoying a cup of tea, a kind text from a friend, or the feeling of sunshine on a cool morning. At first, I had to really think about what to write, but now I’m finding it easier to recognise these moments throughout the day. In the midst of stress or frustration, I’m noticing the positives, which is already helping me feel more balanced and optimistic.
What I’ve found fascinating is the science behind why this works. Gratitude journaling taps into something called neuroplasticity—the brain’s ability to reorganise itself by forming new connections. When we practice gratitude, we’re essentially training our brain to focus more on positive experiences and less on the negative. Over time, this helps to shift our thinking patterns, making it easier to notice the good things in life, even when times are tough.
Research shows that consistent gratitude practice can actually change how our brain functions. Dr. Robert Emmons, a leading US expert in this field, has shown that gratitude can improve our emotional wellbeing, boost empathy, and reduce feelings of anxiety or stress. The act of simply reflecting on what we’re thankful for activates the brain’s reward system, helping to foster a sense of happiness and contentment.
Studies also highlight how gratitude impacts the prefrontal cortex, the part of the brain responsible for decision-making and emotional regulation. This is why gratitude journaling doesn’t just give a temporary boost in mood—it can lead to long-term improvements in how we handle stress and difficult situations.
Although I’m still at the beginning of this journey, the benefits are becoming clear. On days when work is overwhelming or life throws a few unexpected challenges my way, taking a moment to reflect on what I’m grateful for has helped me regain perspective. It’s not that these challenges disappear, but focusing on the good—no matter how small—has shifted my mindset. I’m finding myself less bogged down by stress and more able to appreciate the positive moments that might have otherwise gone unnoticed.
When I first started, it felt a bit forced. Some days, I struggled to think of things to be grateful for, particularly when the day had been stressful. But, as I’ve continued, it’s becoming easier. I’ve noticed that during the day, I’m more aware of small moments of joy, even in the middle of a busy or difficult period. Whether it’s a simple moment of peace or a shared laugh, these small acts of gratitude are adding up.
I’m still learning, and there’s much more to explore in this practice, but I’m already seeing how gratitude journaling can help shift my mindset. By taking just five minutes each evening to jot down three things I’m grateful for, I’ve started to feel more present and more positive about my day, even when it’s been challenging.
It’s a work in progress, but already, this practice is teaching me that even amidst life’s challenges, we can always find something to be thankful for. And that, I’m discovering, is a powerful way to boost positivity and wellbeing.

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Prioritising Sleep Hygiene: My Journey to Better Rest and Health
April 17, 2025 | CEO Blog
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The Power of Gratitude: How Thankfulness Improves Wellbeing
March 13, 2025 | CEO Blog
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The Power of Nature Walks – its magical!
March 6, 2025 | CEO Blog
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Breathing Technique
February 27, 2025 | CEO Blog
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February 20, 2025 | CEO Blog
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Mindful Mornings: Why I Won’t Skip Them Again
February 12, 2025 | CEO Blog