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Practicing Mindfulness for Beginners – Ultimate Guide!

Practicing Mindfulness for Beginners – Ultimate Guide!

Today I will be sharing with you my guide to practicing mindfulness for beginners. Mindfulness is the act of living in the moment and being aware of your surroundings and behaviour while focusing on the now and the present. It is a philosophy as well…

Managing Negative Thoughts – Ultimate Guide!

Managing Negative Thoughts – Ultimate Guide!

Today I will be writing about managing negative thoughts. When you’re having negative thoughts, you know that getting your mind off of it is easier said than done. In fact, research shows that when people are instructed not to think about a specific topic, it makes…

How to Balance the Heart Chakra – Ultimate Guide!

How to Balance the Heart Chakra – Ultimate Guide!

Today I will be talking you through how to balance the heart chakra.

The heart chakra is the fourth out of seven chakras in the human body and is referred to as ‘Anahata’ chakra in Sanskrit.

The word ‘Anahata’ translates to ‘unhurt.’ It is located at the centre of the spine at the heart level.

An active Anahata chakra paints your life with compassion, love, empathy, and forgiveness. The fourth chakra radiates the feeling of trust, generosity, gratitude, and connectedness in you.

The heart chakra is symbolised by a green six-pointed star inside a 12-petaled flower. This chakra is known to have feminine energy and is associated with air.

The heart chakra happens to be the middle chakra of the seven human chakras which unites the physical and spiritual chakras.

By connecting the lower and upper three chakras the fourth chakra acts as a bridge between the earth and the spirit.

How we treat others (as well as ourselves) is very much guided by one’s Heart Chakra.

When the Heart Chakra is centred, you’re better able to express/receive unconditional love for others as well as yourself.



What colour is associated with the heart chakra?

The heart chakra is associated with the colour green, but it’s also associated with the colour pink

Green is a very soothing and calming energy which promotes feelings of harmony and security as its associated with nature.

Pink is a colour of sweetness, romance and a loving sensitivity. All of these energies are what produces true unconditional love for another, in spite of any flaws or imperfections.

As such, when the heart chakra is open, or in the process of opening, the capacity for unconditional love and acceptance is strong, and being able to experience this feeling naturally raises your vibration.


Symptoms of unbalanced heart chakra

The heart chakra can go inactive due to both physical and emotional hurtful situations and a change in environment.

It manifests into blocking of energy flow or overflow of energy, either of them being considered problematic cases.
Below are the symptoms to recognise the imbalance in heart chakra:

  • Jealousy
  • Fear of intimacy
  • Trying to please; co-dependency.
  • Feeling of closed down
  • Feeling of either victimization or rescuer.
  • Overly defensive.
  • Extreme isolation; anti-social.
  • Yearning for approval from others.
  • Not being able to forgive and holding onto grudges even for the slightest of things.
  • Respiratory ailments including lung infections, breathing issues, and bronchitis.
  • Circulatory and heart-related problems.

You experience ‘heart chakra pain,’ if your Anahata chakra is blocked.


Where is the heart chakra?

The heart chakra is located in the centre of your chest. It is the fourth chakra, but the first of the higher chakras.

The lower chakras include the solar plexus being the third, the sacral chakra being the second and the root chakra being the first and the base.


Once you master the lower three chakras, you will have a solid foundation to begin working on the higher chakras.

When the heart chakra is out of balance, you may lack the ability to be open and receptive to others. You may not be able to forgive easily and/or lack compassion as well as hold onto grudges.


When does the heart chakra close?

Many times, someone who has been deeply wounded or heartbroken will have a closed heart chakra, which is a normal response to this type of pain.

Although, the only way to truly heal the heart chakra, is to open your heart to love again.

The good news for those who have experienced heartbreak, is that if you’re nervous to open your heart to love again with another person, you can simply start by loving yourself, which the heart chakra is also associated with.

The ability to love another starts with the ability to love the self. When you love yourself, you know what your needs are, you respect your own boundaries and you essentially properly nurture and ‘parent’ yourself.


How to Balance the Heart Chakra – Ultimate Guide!


Creative visualisation meditation

Creative visualisation is a exercise used to promote manifestation. This technique requires the use of visualising what you want and experiencing the emotions and feelings you would have if it were your reality.

You can use this meditation to open and balance your heart chakra by visualising this energy point during its healing process.


First, visualise a vibrant green spinning ball of energy located at your heart. While this ball of light is active; connect with feelings of love, light, compassion, and gratitude.

All the while, stay open to receive love directly from the universe. Simply, allow those gifts to flow right into your heart energy source and breathe.




The heart chakra’s element is air, and it relates to our lungs as well as our hearts. So, some simple breathing exercises can help to release blockages and open your heart chakra.

Concentrate on taking deep breaths, using your chest instead of your diaphragm. You can combine this with meditation, imaging a gentle green light bathing your chest as you inhale and exhale.

Or you might visualise a rose blooming in your chest while you breathe. Each breath feeds the flower, helping it grow stronger and more beautiful.



Practice self-love

Self-love is a deep concept and one which can be connected with essentially self-parenting as to love the self is to take care of the self

This includes all aspects of care including physical and mental health, taking care of your responsibilities, getting your social needs met, learning skills to better improve your life, following your true passions and much, much more.

Self-love involves being your own best friend and cheerleader for your life. This includes encouraging yourself, never giving up on yourself and saying nice and uplifting things to yourself.



Be patient

Learning to love the self is a gradual process as opening the heart chakra is also a gradual process.

Once you heal and open your heart chakra, the rest of the journey up the chakras becomes more spiritually and divinely connected to source and your higher-self.

Connecting with these higher planes of existence and awareness requires you to be at a certain level vibrationally, which is why it’s always recommended to begin working with the lower chakras first.

The reason for this is because transitioning between the spiritual reality and the physical reality can be intense, as the vibrational state of both dimensions are vastly different.

Top tip:

Want to learn more about the 7 chakras? This book has all you need to know! – Chakra Healing: A Beginner’s Guide to Self-Healing.




Simply, affirmations are phrases you say out loud or think to yourself. In detail, affirmation defined means the act of affirming; Hence, when you say or think a phrase over and over again you are affirming that it is true.

Use affirmations to affirm that your heart is open, balanced, and full of love and light!

Here are some of my favourite healing affirmations:

  • My heart space radiates powerful green light.
  • I live in harmony with all other beings.
  • I am open to give and receive love.
  • I am compassionate and connect with others.
  • I am open to love and be loved.
  • I am loving awareness.
  • I accept and acknowledge myself
  • I nurture my inner self.
  • I am grateful for all that I have got.
  • I feel a sense of unity with nature and animals.
  • I accept things as they are.
  • I embrace forgiveness.
  • I am grateful for the challenges that shaped me.



Crystal therapy

To some, crystals are just beautiful rocks and stones to look at or to decorate with. However, what many people don’t know is that they carry powerful energy and when used correctly can aid your spiritual wellbeing.

Meditate with crystals that align with the heart chakra to promote healthy feelings associated with it.

Some popular crystals to use to balance the heart chakra are rose quartz, green aventurine, and malachite.

Top tip:

This crystals set for all 7 chakras are amazing! – 13 Pieces Healing Crystals Set, Chakra Stones Kit.



Eat the right food

What you eat has a huge impact on how you feel, this is a known fact – unhealthy foods are going to make you feel sluggish and drained while fresh healthy food makes you feel energised.

What many people don’t know is that the food you eat also contributed to the health of your chakras.

For a healthy and balanced heart chakra add in more green foods such as spinach, broccoli, avocados, cucumber, and kiwi.


Practice Gratitude

Gratitude is the emotion of being thankful, showing appreciation, and returning kindness.


Being grateful is a beautiful and harmonious way to live as it attracts more love, happiness, and abundance into your life.

A simple way to practice gratitude is by saying 5 things you are grateful for upon waking up and going to sleep.



Practice yoga

Many energy healers believe that movement is a great way to open blocked chakras.

One of the best ways to move your body is through yoga. Try performing poses associated with the blocked chakras.

For example, if your heart chakra is blocked, perform moves that open your chest and permit you to breathe freely.

Visit an energy healer

Energy healers can direct the energy inside your body to improve the flow within your chakras.

You can try several types of energy healers, including Reiki practitioners, chakra alignment gurus, acupuncturists, and more.

During a healing session, you need to be concentrated on opening your chakras. You can’t just sit there thinking about other things and expect your chakras to recover.

Although someone else is guiding the energy in your body, you still need to be present and focused for this technique to work.


Mantra chanting

Mantra chanting reharmonizes the energy field from within and is a fundamental heart-based practice.

The aligned vibrations work directly on the chakra and bring about deep healing.

The seed mantra of the Anahata heart chakra is ‘Yam.’ Chant this mantra while listening to meditation music and allow it to rise out of your heart space and purify any blockages there.

Here is an excellent version of the Yam’ chant that I meditate too and also repeat the mantra myself.


Sound and singing bowls

Sound frequency is one of the best ways to retune any chakra.

You can work with an instrument, musical note, or mantra that is aligned with the vibration of the chakra you want to retune.

The keynote of Anahata is F, and the Solfeggio frequency is 639 Hz.

Singing bowls that are attuned to this frequency can provide potent healing for the heart chakra.

If you own one, play it and let the soundwaves wash through your being, or, place the bowl on the centre point of your chest and feel the resonance through your heart.


Spend time in nature

To perform this technique, spend some time outside. Go for a walk through the grass, listening to the wind going through the trees, or sit down and absorb and be mindful of the natural beauty around you.

Be alert and present, and take notice of what you see, smell and hear.

This will help you feel grounded, make you feel oneness with nature, and will restore your chakra’s energy to its former glory.



Make time for joy

Give yourself permission to spend time doing activities you love and that bring you joy.

These don’t need to be big or time-consuming. Simple activities, such as putting on some music and dancing in your own home, can be enough. Just prioritise things that feed your heart.


How to Balance the Heart Chakra – Final thoughts

The heart chakra is the most important chakra to keep healthy as all the other chakras follow the energy it is radiating.

Prepare for some serious reflection and healing. I can’t lie to you though, heart chakra healing can be a little intense, but it’s 100% worth it.

When your heart is open, it is the best feeling in the world!

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via I would love to hear from you!

I really hope you found inspiration in this article.






Meditation Body Scan – Ultimate Guide!

Meditation Body Scan – Ultimate Guide!

Today I will be talking you through the meditation body scan practice. This is a deep and full exploration of body scan, a meditative exercise that calls your awareness to each part of your body for total relaxation and rejuvenation. Body scan meditation is incredible…

The Power of I AM – Plus 130 Powerful Affirmations!

The Power of I AM – Plus 130 Powerful Affirmations!

Today I will be talking you through the power of I AM and sharing 130 beautiful I AM affirmations. We often underestimate ourselves, especially the power of our mind.  I’m sure you’ve heard “think good thoughts and good things will happen.”  To an extent this may be…

The Breath of Fire Breathing Exercise – Kundalini Yoga

The Breath of Fire Breathing Exercise – Kundalini Yoga

Today I will talking through how to practice the Breath of Fire Breathing exercise.

Breathing exercises are a quick and simple way to help enhance your sense of well-being.

These techniques, which are often used in yoga, may be beneficial for both your physical and mental health.

The breathing technique known as Breath of Fire involves passive, normal inhalations and powerful, rapid exhalations.

This style of forced exhalation may help reduce stress, boost brain function, and improve respiratory health – it’s also said to strengthen the abdominal muscles and improve digestion.

In this post, we’ll look more closely at the benefits of Breath of Fire and provide detailed steps for how to do it.



The Breath of Fire Breathing Exercise – Kundalini Yoga


What Is Breath of Fire?

Breath of fire (Agni Pran in Sanskrit) is a unique breathing exercise in Kundalini yoga that involves forcing air quickly out of the lungs using the diaphragm – the dominant respiratory muscle near the lower ribs and intercostal muscle.

While yogic breathwork exercises typically focus on lengthy deep breathing to promote relaxation, the breath of fire technique aims to energise and excite.


Breath of fire is attributed to the work of Yogi Bhajan, who brought the Kundalini yoga practice to North America in the 1960s.

Breath of fire is closely related to and sometimes used interchangeably with – Kapalbhati or Kapalabhati Pranayama (or skull shining breath), another energising yoga breathing technique that uses passive inhales and forceful exhales.


Reasons to practice Breath of Fire

Although Breath of Fire hasn’t been extensively studied, the below existing research suggests some benefits of the practice.

Relieves stress

2013 studyTrusted Source found that fast pranayama, including Breath of Fire, decreased stress levels in students.

According to the researchers, fast pranayama may help you feel calmer by reducing activity of the sympathetic nervous system (SNS). The SNS is responsible for your “fight or flight” stress response.

The study also found that fast pranayama may increase activity of the parasympathetic nervous system (PNS), which regulates your “rest and digest” response.

Supports respiratory function

According to a 2014 studyTrusted Source, this breathing technique exercises your respiratory muscles. It also helps strengthen your diaphragm, a muscle that fills your lungs with air.

The study also notes that the short exhales help remove secretions from your airway passages, allowing your lungs to take in more air.

Enhances concentration

2014 studyTrusted Source found that fast pranayama, including Breath of Fire, may enhance brain functions such as memory, reaction time, and attention.

The researchers attributed this benefit to the stress-relieving effect of pranayama. Stress, after all, can make it hard to concentrate. They also noted that focusing on a specific breathing pattern reduces the focus on outside stressors.

And a 2013 studyTrusted Source found that Breath of Fire, when done with eye exercises, can decrease visual reaction time. This may help with concentration, as it improves how quickly you respond to visual stimuli.

Increases mindfulness

In a 2017 studyTrusted Source, students who practiced yoga pranayama experienced higher levels of mindfulness. The pranayama intervention included various techniques, including Breath of Fire.

Practitioners also report that the exercise forces you to be mindful of your breath, which enhances overall mindfulness.

Improves digestion

Breath of Fire engages your abdominal muscles, which may help with digestion.

For example, in a 2013 case reportTrusted Source, the technique helped manage gastroesophageal reflux disease in a 62-year-old man. This may be due to its effect on stress, according to the report.

2015 study also suggests including Breath of Fire in a yoga practice to help manage symptoms of irritable bowel syndrome. However, more research is needed to support this.

Strengthens abdominal muscles

According to anecdotal reports, Breath of Fire can double as an ab workout.

There haven’t been any studies to support this benefit, but there’s some merit to the claim. The breathing technique involves repeated contractions of your abdominal muscles, which may make them stronger, especially if you do this technique on a regular basis.

Still, more research is needed to confirm this effect.


Safety tips

This breathing technique may be unsafe for some people. You should avoid it if you:

  • are pregnant
  • have a respiratory infection or disorder
  • have a heart condition
  • have a spinal disorder

It’s common to feel dizzy or lightheaded while practicing Breath of Fire. But always listen to your body. If you feel uncomfortable, stop and try slow breathing instead.

If you’re new to pranayama, practice Breath of Fire slowly. This will give your body time to get used to the exercise.


How to do Breath of Fire – Kundalini Yoga

Here is a step by step of how to do Breath of Fire:

  1. Sitting up tall, with a straight spine, hands placed on knees in open palm mudra and your eyes closed, start by feeling your belly expand with each inhale and contract with each exhale.
  2. Breath of Fire is powered from the navel point (solar plexus) and the diaphragm is used to pump the navel in and out with each exhale and inhale, respectively
  3. Now that you understand the movements of the diaphragm during breathing, open the mouth and pant like a dog through to understand the diaphragm pattern. Once you have a rhythm, close your mouth and breathe through your nostrils. Now you are doing it!
  4. Quicken the pace of the inhale and exhale, but keep them equal. There is a quick inhale and quick exhale with no pause between them at the rate of approximately 2-3 cycles per second.
  5. Begin practicing for 1-3 minutes at a time. When done correctly, your chest will remain relaxed and slightly lifted and your hands, feet, face and abdomen will also be relaxed.

Below is an excellent guided video to practice Breath of Fire:

Please Note: If you feel dizzy, giddy, or light headed, slow down your pace and ensure that both the inhale and exhale are of equal duration.

Breath of Fire should not be done by menstruating or pregnant women, or children younger than 16.


The Breath of Fire Breathing Exercise – Final thoughts

If you want to feel calmer, centred and focused NOW – make Breath of Fire an automatic part of your routine, for 40 days, and you’ll see radical shifts in your mind, body and spirit.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via I would love to hear from you!

I really hope you found inspiration in this article.

I would love to hear what tips you have to combat morning anxiety – please share them below!




14 Motivational Uplifting Quotes – W/C  3rd January 2022

14 Motivational Uplifting Quotes – W/C  3rd January 2022

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Daily Gratitude Affirmations – 100 Powerful Ideas!

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Today we will be talking through daily gratitude affirmations. Everyone is in charge of their happiness. It is up to an individual to choose how what happens to them affects them. Maintaining an attitude of gratitude will enable you to focus on the positive things…

4 7 8 Breathing Method – Ultimate Guide!

4 7 8 Breathing Method – Ultimate Guide!

Today we will be sharing with you all need to know about the 4 7 8 breathing method.

If you’ve ever found yourself in a moment where your stress is through the roof and you struggle to calm down quickly, or you’re fighting against another sleepless night, this breathing technique is for you.

4-7-8 breathing, focuses on the three parts of your breath – the inhale, the hold, and the exhale – all for a timed amount in 4, 7, and 8 counts respectively.

The first time I heard of the 4-7-8 breath was from Dr. Weil.

I thought great another breathing technique that won’t work. Another part of me was intrigued.

Dr. Weil is a leading expert in integrative medicine, which is a practice that approaches medicine holistically encompassing mind, body, and spirit.

He is the founder and director of the Andrew Weil Centre for Integrative Medicine at the University of Arizona, clinical professor of medicine, and professor of public health.

Needless to say, this man knows what he is talking about, so I thought I would give it a try.

Today you will learn how practice the 4-7-8 breath and the benefits of doing so.



4 7 8 Breathing Method – Ultimate Guide!


4-7-8 Breathing Benefits

Dr. Weil calls this breath a “natural tranquilizer for the nervous system” and clarifies that it “gains in power with repetition and practice.”

Although there isn’t a large amount of clinical research on this specific technique, there is a large amount of anecdotal evidence from those who use this technique regularly (including myself.)

According to Medical News Today, who conducted a review on the 2011 Health Science Journal article, revealed some potential benefits of deep breathing – especially if that is deep breathing from the diaphragm.

Some of those benefits include:

  • Decreased fatigue
  • Reduced anxiety
  • Better stress management
  • Reduced hypertension
  • Improved migraine symptoms
  • Helps induce sleep

systematic review was conducted of 15 articles pulled from 2461 abstracts on the psychological and physiological changes of the brain-body interaction of the voluntary slowing of breath frequency in relaxing practices.

These slow breathing techniques alter the body’s heart rate, central nervous system activity, and brain waves.

The review results state: “Psychological/behavioural outputs related to the abovementioned [biological] changes are increased comfort, relaxation, pleasantness, vigour and alertness, and reduced symptoms of arousal, anxiety, depression, anger, and confusion”

The same review concluded that slowed breathing techniques are linked to emotional control and psychological well-being in healthy patients.

If one of your main goals of this breathing technique is to reduce anxiety, this article has a few other techniques that are helpful.

If your main goal of this breathing technique is to induce sleep, this article on valerian root is also a good resource.


The origin of the method

Dr. Andrew Weil, the founder of the University of Arizona Centre for Integrative Medicine, is a celebrity doctor who brought these fascinating ancient Indian breathing techniques closer to the Western population.

According to his own words, he was surprised by how little research there was on ancient Indian yogic techniques considering how beneficial they are.

There is a very limited amount of written evidence because in India these techniques are passed on from generation to generation by oral tradition.

This ancient practice called pranayama in Sanskrit is about manipulating rhythmic breathing for its various health benefits as well as relaxation of the body and mind.


The three phases we already mentioned are crucial for pranayama – inhalation, retention, and exhalation.

There are many methods for slowing down breathing, 4-7-8 breathing being one of the most popular.

These breathing exercises help reduce stress, improve attention, and boost cognition.

They also increase speed in activities which include simultaneous physical and visual action.


How to Perform the 4-7-8 Breathing method

The 4-7-8 breath originated from a pranayama, or yoga, breath. Dr. Weil further evolved this breathing technique to relax the mind and body.

This breathing technique is effortless to practice, involves nothing but your body, and is finished faster than it began.

Before beginning:

  • Sit or lay down.
  • Place the tip of your tongue on the roof of your mouth right behind your teeth.
  • Push all the existing air out of your lungs before beginning.

The 4-7-8 breathing method:

  • Breath quietly in through your nose for a count of 4
  • Hold your breath for a count of 7
  • Breath out of your mouth for a count of 8 while making a ‘whooshing‘ sound
  • Repeat for 4 breath cycles
  • Open your eyes and wallow in the bliss

Dr. Weil suggests practicing at least 2 times a day.

For me, practicing once when I wake up and once before bed is a simple way to keep track of the practice. If you have been practicing for a month or longer, you can repeat for 8 breath cycles, but no more.

The ratio of the 4-7-8 is more important than how long you are performing one breath cycle – keeping a steady rhythm, regardless of speed, is crucial.

The more you practice this technique, the slower you will be able to practice.


Using the 4-7-8 Breath In Real Life

Dr. Weil suggests practicing this technique for 4-6 weeks before attempting to use it for relief in a specific situation.

After practicing this technique for some time, I personally found value when amidst an anxiety attack.

I was overwhelmed with everything that was going on in my life. My heart was pounding and my mind was racing.

But something magical happened that day.

For the first time ever, I successfully used a breathing technique, the 4-7-8 breath, to stop a full-blown anxiety attack.

How did I remember to use it? Well, I had been practicing it regular, so when it was game-time, my muscle memory jumped right to it.


Typically, in times like these, I would try to ‘think’ my way out of overthinking. Counterproductive, I know.

This time was different – this time I had a tool my anxiety attack had never seen before.

I sat on a chair, closed my eyes, and performed the four rounds of 4-7-8 breathing cycles. I paid close attention to the breath and close attention to my counting.

When I opened my eyes, I realised my brain had quieted down a little. I felt better and calmer.

Of course, I still felt some anxiety, shame, and guilt but it was all much more manageable.

Plus, I had dodged a full-blown anxiety attack for one of the first times in my life.

Some other real-life scenarios you can consider using the 4-7-8 breath:

  • feeling anxiety during social engagements
  • experiencing overwhelm at work
  • navigating intense shame or guilt after an argument
  • working through a busy and stressful schedule
  • having trouble calming down to fall asleep

The 4-7-8 breath is uncomplicated and takes no more than a minute to complete.

It is a technique that has added extreme benefit to my life and the lives of many others that practice this technique both daily and in times of need.

Maybe, just maybe, this breathing technique will be the one that changes your mind and reveals to you the real power behind the phrase – just breath.


4 7 8 Breathing method – Final thoughts

The 4-7-8 breathing technique comes from a very old Indian breathing practice called pranayama, and people have used it for so long because of its numerous health benefits.

People turn to this technique because it helps them fall asleep, deal with everyday stress, and reduce anxiety.

The cool thing about this method is that everyone can learn it. It is simple and free, and it takes just a few minutes of your time.

If you complete this practice twice every day, you should see the results soon, and the longer you use it, it should become better and more effective.

It is a great relaxation tool to have in this crazy modern world.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via I would love to hear from you!

I really hope you found inspiration in this article.

I would love to hear what tips you have to combat morning anxiety – please share them below!




100 Heart Chakra Affirmations!

100 Heart Chakra Affirmations!

Today we will be sharing with you 100 heart chakra healing affirmations. Heart Chakra healing affirmations are positive statements that can be used to bring balance to your Anahata. The Anahata, or heart chakra as it is more commonly known as, is the fourth of…

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40 Self-Care Ideas for Mind, Body & Life Balance!

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Today I will de digging deep and sharing 40 self-care ideas for mind, body and lifestyle. Self-care is about having the courage, tenacity, and resilience to take responsibility for your health and well-being. It’s a lifestyle where we recognise and honour our self-worth by engaging…