Being more confident with your own voice through voice activation techniques.

Being more confident with your own voice through voice activation techniques. 

12 techniques to unblock your throat chakra 

AFRICAN PROVERB - if you can talk you can sing if you can walk you can dance

With over 7 Billion people in the world, nearly everyone has a voice. A unique collection of sounds that are individual to the person. Our voice is a tool we can use for greatness, to teach, to lead, to inspire and also lesser known is to heal. I’ll speak more on that in a moment. 

There are times in life when we use our voice to its full potential, a crying newborn, a child’s infectious giggle, a roaring woman during childbirth. But so many of us struggle to use our voice to its full potential on a day to day basis. Such as:

• Speaking as our authentic self.

• Standing up for ourselves, others and things we believe.

• Feeling heard and understood by others.

• Being able to vocalise what we want & what we do not want. 

• Public speaking. 

• Singing in front of others. 

Why is this?

Time after time I hear people saying they were silenced as a child, told things like ‘children should be seen and not heard’ or ridiculed for being ‘too much’. Can comments from our childhood really have a detrimental effect on us and cause other health issues later in life?

The answer is, YES! Absolutely yes it can.

If you are told something enough times you will begin to believe it. Even on a subconscious level you’ll know that you need to be quiet, consider others, ’be a good girl/boy’ and take other people's feelings into account. Now this isn’t about blaming others or feeling bad, this blog is to inspire, motivate and hopefully get you using your authentic voice in a healing way from today (if you aren’t already doing so of course).

The Throat Chakra

On a spiritual level the voice is connected to the Throat Chakra. The 5th of the 7 main chakras - energy centres in the body that relate to organs and emotions. If you’re having problems with your throat chakra that could manifest into other issues such as:

Physical ailments 

• Sore throat

• Sinus issues

• Ear infections and ache

• Jaw clenching or pain e.g. TMJ

• Neck pain 

• Constant colds

• Thyroid issues 

• Tonsillitis 

• Toothache

• Breathing difficulties 

• Weak/underpowered voice 

Psychological ailments 

• Inability to express yourself

• Tell lies

• Be extremely shy

• Have difficulty communicating 1-2-1

If chakras are blocked, over or under powered this can affect all of the chakras as there needs to be a clear channel for energy (prana) to flow up and down the body. I imagine the chakras like cogs with glitter (you can also envision other things like sand, water etc) and the cogs need to move & spin as they are supposed to in order for energy to effectively move up and down the body. If any of the cogs are out of time this affects and disrupts the overall flow of energy. 

Some people go as far to say that if you’re unable to use your voice to its full potential this could be a witch wound - an inherited trauma from a past life or inherited trauma from your family. 

What does all this mean for you? 

If you’re unable to speak up, say what’s really on your mind, if public speaking fills you with fear, if you feel misunderstood or not listened to then this is already affecting you. The good news is there is definitely action you can take to help you feel better and step into your power. Applying these techniques could help you:

• Feel more confident

• Increase self worth

• Get that job 

• End that unhealthy relationship

• Start receiving more pleasure by getting exactly what you want! 

• Heal yourself from the inside out

• Bring your body into a state of flow and harmony. Improving your overall well being.

• Heal relationships

How can you start stepping into your power and using your authentic voice?

There are so many techniques you can tap into. Find the ones that resonate and work best for you and use them generously, liberally and regularly. 

This is a long term self care project so you may overcome one challenge but then find you need to refine your skills to accomplish another challenge. 

Watch out for triggers E.g. a parent telling you to be quiet, as these can bring those feelings right back. 

There is no voice in the world like yours!! £0

Your voice is a powerful tool, an instrument created perfectly to heal your body. We may not always like the sound of our voice ESPECIALLY when we hear it played on a video ‘eeew cringe’ but, getting to love our own unique sound is one of the first steps in total world domination, or at least, confidently speaking up when necessary. 

Watch how you are speaking to yourself or about situations. Listen out of negativity and tweak your language to reflect your more empowered, loving self. 

Humming -£0

Everything is vibration, all sounds, including our voices. Take a deep breath in and on the exhale, keeping the lips closed hum. It might feel a little odd at first and even quite tickly on your lips. What is happening is the vibrations from the hum are massaging your throat! Sending perfectly tuned healing vibrations into your body! 
Think of the best singers and vocal performers, they will all have a rigorous vocal warm up which will include humming, sirening, lip fluttering and neck and face exercises

When we hum we create nitric oxide and that’s good for our circulatory system. It dilates and constricts blood vessels which can improve blood pressure and therefore heart health.

Healing through what you say -£0

There is so much power in the words we say and the thoughts we have, as discovered in Dr Emoto’s water has emotions experiments. Speech can be spells and incantations even when we aren’t consciously meaning the message behind the words. If you’re constantly putting yourself down or speaking negatively this can weaken your throat chakra. 

Rewording self talk -£0

If you catch yourself using negative self-talk or language, don’t beat yourself up (then it becomes a vicious cycle) simply notice, acknowledge what you have said, see if there is anything behind that statement. Is it conditioning from society? Insecurity? Frustration? Then see if you can rephrase the statement in a more positive way.  

‘I’m so stupid’ to ‘It’s ok to make mistakes. It’s ok I didn’t know this time, I’ll learn from this experience and know for next time’ 

‘I messed that up’ to ‘That didn’t go how I’d have liked it to. It’s happened now, I’ll do it differently next time.’ 

Healing mantra’s to try £0

Aham prema - I am love 

Sat Nam - Sat means “truth.” Nam means “identity.” Together, sat nam means “truth is my identity.”  

So Hum - This translates to: “I am that.”

Affirmations to try £0

• I speak my authentic truth

• I am understood 

• I communicate clearly & effectively

• I am heard 

• I am confident in what I have to say

Scripting £0

Take some time to create a script unique to you. It doesn’t have to be long, perhaps just a few sentences. Write down in a positive way all of the things you love about yourself. Some things, you might not feel or think them yet but in time after repeating the script several times a day over a period of time you will begin to see yourself in this way. 

An example of scripting

‘I see how far I have come & how much I have achieved in life. I am proud of the person I have become. I speak my truth in a compassionate and authentic way. I listen and see what is presented to me. I am love, I am loving, I am loved’

Chanting - £0

This has been used for thousands of years, it is deeply rooted in religions such as Christianity, Judaism, Islam, Hinduism, and Buddhism. 

Try chanting the seed sound for the throat chakra. This sound resonates at the same frequency as this particular chakra.

Take a deep breath in and on the exhale chant the sound HAM

Here are some of my favourite songs to chant 

Listen to uplifting positive music, sing along if you can (even if that is in the shower) £0

Surround yourself with the positivity you want to bring into your life. If you truly listen to a lot of mainstream music it isn’t conducive to healing, the messages in the music are ego, money, sex, drugs and sorrow orientated. There is a plethora of well-being music available on streaming services such as Spotify, music about the power within you, that you’re open to receiving it there is goodness coming to you etc here are some of my favourite feel good tracks
Play these songs often and sing along to them. You are affirming these positive words into your being and proclaiming it to the universe.

Sound therapy - £-£££

There are Sound healing tools tuned specifically to the throat chakra. You can attend a session with a trained sound practitioner or invest in some of your own instruments such as crystal singing bowls, tuning forks or chimes. Set the intention to work on your throat chakra, to release any blockages and allow energy to freely flow through the throat and keep your focus on this space whilst the instruments are played. Vibrational healing will send a soothing massage to this area helping to unblock and re energise the throat chakra.

Singing £ - ££

Singing is good for the soul! It may not always sound typically ‘nice’ when we sing, especially if we don’t have formal training or a keen ear for tune but, the words you sing, the energy behind it and the vibrations from the sound can all be tremendous in sending good vibes into your body. You don’t have to have the vocal range of Mariah Carey either. 

Just spend time singing and really listening to what comes out. What does your unique authentic voice sound like? A little croaky, husky, smooth, silky, deep, high, squeaky, powerful? There is no right or wrong. The objective isn’t to go on stage and perform but instead to learn more about yourself and build your confidence. 

The vocal cords are muscles and like all muscles, need training. If you haven’t sung in a long time or it’s first thing in the morning when you haven’t even spoken much it’s likely your voice won’t have so much power and be croaky. That’s ok! Take it easy at those times, perhaps use the humming example above to warm your vocal cords before you burst into song. 
Just observe what type of songs you want to sing, how they make you feel, when you want to sing (like in the shower, in the car, whilst alone). When we sing we release happy hormones such as endorphins and oxytocin which help to reduce anxiety and stress. 

If you want an extra challenge why don’t you try some group singing? Go to Kirtan, sign up to a community choir or go to a church. 

Vocal activation classes £££

These can be 1-2-1 or group sessions, working with a professional that will help you get the most out of your voice. It’s not a singing class however singing may be used as a technique to help you activate your voice. They may also get you to do lots of exercises that feel a little silly like making animal sounds, assigning sounds to physical actions etc, they’re all designed to break down the fear of making sounds and strengthen your voice and confidence. With regular use these sessions can open up your vocal range, build strength and technique and be lots of fun! 

Summary 

We are born with a voice and it is our gift to be able to use it positively for ourselves and others. It isn't something that comes naturally to many people, try some of the exercises above, find the ones that work best for you and notice the ones you are hesitant to do.

In time, you’ll begin to strengthen your vocal muscles as well as your confidence & start getting your unique & powerful voice out into the world!

What are the contraindications of Sound Healing?

(KON-truh-IN-dih-KAY-shun)

Anything (including a symptom or medical condition) that is a reason for a person to not receive a particular treatment or procedure because it may be harmful. ~www.cancer.gov

What You Should Know

Sound healing has been practised for centuries across cultures, providing a safe and effective way to enhance wellbeing. While it is a non-invasive and gentle therapy, there are instances where you may need to consult your practitioner or health adviser before participating. Understanding these contraindications ensures that you receive the maximum benefit from the experience while keeping your health and safety a priority.

How Sound Healing Works
Sound healing therapy involves using various instruments, each tuned to specific frequencies, to create healing vibrations. These vibrations resonate with your body, impacting 100% of your cells and offering the same benefits as meditation, such as relaxation, stress relief, and emotional release. For more information on how sound healing works, be sure to check out our other blog .

Key Contraindications for Sound Healing & Energy Work

1. Pregnancy – 1st and 3rd Trimester

Sound healing offers numerous benefits for expectant mothers, but special precautions should be taken during the first and third trimesters.

• Sound Amplification: Sound travels faster through liquid, meaning that the baby will experience an amplified version of the sound. This heightened exposure could overstimulate the baby or damage their hearing.

• Hormonal Impact: Sound healing triggers the release of oxytocin, a hormone involved in bonding, love, and labour. While oxytocin release is usually beneficial, in pregnant women, particularly in the later stages, it could potentially stimulate early labour.

• Physical Release: Sound healing can prompt the body to "release" stored tensions, which could, in rare cases, lead to early labour or miscarriage during these sensitive periods.

If you're pregnant and still wish to attend, discuss any concerns with your practitioner and consider modifications like sitting or lying further away from the instruments to reduce the intensity of the vibrations.

2. Heart Conditions

If you have a history of heart conditions or have a pacemaker, it's essential to consult your healthcare provider before attending a sound healing session, especially one that involves strong vibrations, such as a gong bath. These vibrations could affect the pacemaker or create discomfort for those with certain heart issues.

3. Metal Plates or Implants

Although sound healing is generally safe, some uncertainty exists about its effect on individuals with metal implants like pins or plates. While the research is inconclusive, it’s wise to speak with a medical professional beforehand. Notify your sound therapist so they can make necessary accommodations to ensure your comfort and safety during the session.

4. Mental Health Conditions

Sound healing can be incredibly beneficial for mental health, helping to release emotional blockages and promote relaxation. However, those with mental health concerns should speak with their practitioner in advance. Sound healing often triggers emotional releases, which can bring up intense feelings. A skilled practitioner will create a safe and supportive environment, allowing you to explore and process these emotions at your own pace.

5. Sound Sensitivity or Highly Sensitive Individuals

If you are particularly sensitive to sound, it's recommended that you sit further away from the instruments or ask that the sound not be directed at you. Communicate your preferences to the practitioner, who can tailor the session to minimise discomfort and still provide a beneficial experience.

6. Hearing Impaired or Deaf Individuals

People who are hearing impaired or deaf can still benefit from sound healing. While they may not hear the sounds, they will experience the healing vibrations through their bodies. It is suggested that hearing-impaired individuals sit closer to the instruments to feel the full effect of the sound waves.

Safety Tips and Final Considerations

• Communicate with Your Practitioner: Whether you're pregnant, have a heart condition, or are sensitive to sound, always inform your practitioner of your condition beforehand. This allows them to modify the session to suit your needs.

• Speak to Your Doctor: For conditions like heart issues or metal implants, it's wise to get the green light from a healthcare provider before attending a sound bath or therapy session.

• Personal Comfort: Ultimately, you know your body best. If at any point you feel uncomfortable during a session, it's okay to stop, take a break, or ask for adjustments.

Sound healing can be a deeply restorative practice when approached with mindfulness and care. By considering these contraindications and taking the appropriate precautions, you can safely enjoy the calming, therapeutic benefits of this ancient practice.

What is Sound Healing? A Deeper connection and the science behind sound healing.

a Deeper connection and the science behind sound healing.

Sound healing is an ancient healing modality that has its origins all around the globe including in Egypt, India & China. It is a well-being practice that goes by many names including but not limited to sound medicine, sound meditation, sound journeys, sound baths, sound bath meditation and sound therapy.

“Everything in Life is Vibration” – Albert Einstein

How does sound healing work?

There are 3 ways Sound Healing can effect us:

Vibration

Although there are many different types of sound healing, fundamentally, it works using specially tuned instruments such as gongs, crystal singing bowls and tuning forks. They are played by a trained Sound Healer and those instruments vibrate at different frequencies (the rate per second of a vibration constituting a wave) which match frequencies in the body. 

According to quantum physics, everything is energy and energy is vibration, therefore, each cell in the human body has a unique vibration & frequency. From time to time things can affect these frequencies such as poor diet, lack of sleep, stress & illness and the body becomes out of harmony. When that happens it can manifest as dis-ease and we can get sick or feel stuck in life.

Vibration in quantum physics means that everything is energy. We are beings that vibrate at certain frequencies. ~Medium.com

The image below shows brain activity in waves depending on the state we are in. There is more movement when we are awake, thinking and busy than when we are resting or during meditation. Sound Healing helps the brain move into the less active states Alpha and Theta without great effort from the participant.

Entrainment

Through a rhythmic phenomenon called entrainment wherein, a temporary synchronisation occurs between two systems in motion. The instruments which are tuned to different body parts, chakras and emotions are played & remind 100% of the cells in the body of their correct frequency. In time the cells respond by moving back into their correct vibrational speed.

Cymatics

Another way in which sound healing works is through cymatics. If you imagine a large speaker playing music, if the music is loud enough you can see the speakers moving as the music plays. Imagine you put something on top of the speaker for example some tissue paper, as the music plays the tissue will move and jump about in the air. As the music plays and the speaker vibrates the air in front of the speaker moves. This is happening inside your body on a sonic level. When you attend a Sound Healing session the vibrations from the instruments travel through the air to your body where it is received by your body via the receptors on your skin.

Hanging gong upside-down with water on its surface. As the front of the gong is stroked with the mallet the water creates beautiful ripples, waves and patterns. This is an example of cymatics and how sound vibrations effect our body.

What instruments are in a sound healing session

Depending on the practitioner you’ll likely see a variety of instruments from deep, powerful, earthly gongs and Tibetan bowls to more ethereal-sounding crystal singing bowls and chimes. Your practitioner will take you on a sound journey with energetic highs and lows to help shift a variety of energies. Usually sound healing isn’t rhythmic and instruments are intuitively played.

Use the power of crystal singing bowls to help you set your intentions for the day

Gong being played at a sound healing

Who is sound healing for?

Everyone of any age, gender, race, religion or class. 

You don’t have to feel you have an ‘issue’ such as anxiety, insomnia or stress to attend, although sound healing will certainly help with these too. It can be used as a self-care practice, something to energise you and as an enjoyable experience. 

In this modern world, we are constantly having to filter out stressful sounds including sirens, transport, alarms etc and as our time on digital devices increases and our time outside in nature decreases Sound healing is a nice peaceful break away from busy day-to-day life and an opportunity to unwind and relax. 

There are some contraindications for sound healing such as when you're in the first and third trimester of pregnancy. It is best to speak with the sound therapist practitioner before you book your first session if you are concerned.

What do I have to do?

Nothing! Most people prefer to lie down somewhere comfortable so that they can let go of physical tension. However, you can also sit up in a supported position. It is very safe and non-invasive. The receiver needs to do nothing more than approach with an open mind. Many people fall asleep during the session.

What can I expect from a sound healing session?

Everyone's experience will be different, however, there are often common things people experience including feeling really relaxed and well rested, feeling as though time slows down or goes very quickly, some people have visions and great ideas, others see beautiful sacred geometric shapes or colours. Whatever your experience during the session - it is likely to change every time as no 2 sound healing sessions are ever the same - you can rest assured that if you drift off to sleep or your mind wanders elsewhere the magic and science of sound healing will still work. You don’t have to listen or work hard to pay attention as the vibrations travel through your body using cymatics rather than just through your ears.

After a sound healing

I advise attendees to go slow after class. Take a few minutes to ground yourself - that could be with a cup of tea, taking some gentle stretches or walking around barefoot. Depending on the time of day and intention of the healing e.g. for more rest or for more creativity you may feel revitalised ready to go about your day or you may feel ready for bed. The vibrations will still be working for 24 to 48 hours after the session. 

Unleash the Healing Power of Sound: Download Our Online Sound Healings Today!

You can access peaceful and transformative experiences anytime and anywhere. Gone are the days of attending physical sessions or waiting for an appointment. Simply download our sessions, and embark on your healing journey at your own pace.

Download Our Sound Healings and Liberate Your Soul

How can I book a face to face sound healing?

You can either attend a public class (link below), book a 1-2-1 , private group or corporate/work event.

Below is a Spotify playlist of some of our favourite sound healing songs for you to enjoy.

What is an 8D music experience and 4 reasons why you should be listening to it.

What is an 8D music experience and 4 reasons why you should be listening to it. 

This innovative relaxing sound experience is raved about by people with anxieties, stress, OCD & ADHD but what actually is an 8D music experience? And is it something you should add to your existing music for well-being playlist? 

When you listen to live music, especially when there are multiple instruments playing, your ears perceive the sounds coming from different directions. This is a great exercise for your brain. Your brain receives the layers of sounds and works to unpack them by analysing each sound.

When listening to recorded music on a speaker for instance, not only have the sounds been compressed together making them more difficult for your brain to separate but also, all sounds are often coming from one direction - unless of course, you have a fancy sound system with all the bells and whistles and speakers arranged around the room - therefore music from speakers and headphones etc can lack a sort of richness you get from listening to a live band.

What happens when you experience 8D music 

I should start by saying, it is always best when you listen to 8D that it is via headphones so that your ears can receive the sounds as intended irregardless of your position to the source. They don’t need to be special headphones although noise cancelling ones are best!

During the track you’ll notice you can hear sounds in one direction and then you can almost feel the sounds moving around your head. It is as if the sounds were dancing left to right, up and down, diagonally etc. You’ll be able to perceive the sounds in varying directions, sometimes just singular focused sounds and other times a whole range of pleasant sounds, music, nature sounds etc moving around your head. Some experiences can feel almost as if you are walking and can hear your surroundings pass you by without any actual physical movements. 

Where you can experience 8D music

There are a wide range of songs available to listen to on platforms like YouTube and Spotify and various genres to suit many tastes including some popular music which has been edited in this way. 

Generally I like to make listening to 8D music an experience, its not for when I am busy, or moving around and instead like a meditation wherein I am free from distractions, can lay down comfortably and listen. One or two tracks and I am usually good to carry on with the activities I was doing before but perhaps with a bit more gusto.

How does it compare to regular sound healing 

Although this is a very pleasant immersive sound experience and is a fantastic way to be fully present, in the moment and out of your head which, can help with things like anxiety and stress, unless the music is recorded with specifically tuned sound healing instruments then it won’t have quite the same vibrational effect as a sound bath. Some tracks have been designed specifically for calming the mind and they contain binaural beats which is a form of sound healing, so bare this in mind when looking for tracks to listen to.

Why you should start listening to 8D music

8d music is reportedly very beneficial for people with

• ADHD

• Difficultly focusing/concentrating

• High stress levels

• Anxiety

4 Top reasons to add 8D music to your wellbeing playlists are:

1. It helps to lower stress levels

2. Can be very calming and good background music to help you with working and studying

3. There is a wide range of songs to suit different moods and genre preferences

4. Helps bring you into your body & out of your mind, brilliant when you’re feeling anxious, stressed or worried

   What are your favourite 8D music tracks?

   Comment below and let me know :-)

Interview With a Mother - The Benefits of Baby Massage and How it Changed This Family's Life

Knowing your baby is in pain is a stressful and heart-wrenching situation that all parents find themselves in at some point. Having the tools to identify what is wrong and how to help, through baby massage, for example, is so powerful, as Anna discovered when her newborn suffered from the excruciating wind.

I love to teach baby massage; I especially love when I see first-hand how families benefit from practising massage regularly. Now it isn’t all butterflies and fairies in class and there are often times when the babies are particularly unsettled and prone to tears. One family who experienced this first-hand but managed to come out much better on the other side shared their story with me.

Anna and Nhyira’s Baby Massage Journey

Here’s a little background detail. Anna and her baby Nhyira (pronounced En-Shra) started coming to baby massage in January 2018. Anna was desperate to find a solution to Nhyira’s agonising wind. She did one public class and then dropped out of the 5-week course. Nhyira seemed very uncomfortable with her wind and began to cry halfway through the class.

Overwhelmed with emotions as a first-time mother the pressure became too much for Anna in the group environment. I invited them to come back for the following term and advised them to practise little and often at home between the courses. I interviewed them a few months after they completed their second five-week course with me and the transformation was incredible!

I thought it was definitely worth sharing this interview to help others discover the benefits of baby massage.

Ten questions with a sleep-deprived, anxious mother about her baby massage experience

What made you want to try baby massage?

‘When we first brought her home from hospital she was all scrunched up in a little ball all the time and looked red. I couldn’t work out what was wrong. I noticed she would be this way especially when she needed the toilet, so I looked online for solutions. I didn’t want to give her medicine and much preferred the idea of helping naturally. Then I found baby massage and it seemed like a really good way to do that as well as bonding. I hadn’t heard of it before I looked online.’

How old was your baby at the time?

‘She must have been just about five or six weeks at the time I started the first course. Then when we started again she was around ten weeks.’

Did you have any expectations for the course?

‘More just HOPE rather than expectations that it would help her a little bit.’

Did it meet your expectations?

‘Far excelled not only with her gas, which was a nice by-product but also (baby massage) became such a big thing of what we do together now. Massage has given her body awareness. If she has a tummy ache, she will now rub her tummy so I know it is hurting and it is generally less red these days.

It’s been amazing for both connections, the way she looks at me melts my heart. It’s also really built my confidence. You would think it would be instinctual how to help or touch your baby but it didn’t come naturally to me. The love part was but the practical touching wasn’t. I was so scared I would break her. After seeing in class what you do (how you can move your baby) you realise you won’t break them. She is now more confident with me touching her.’

What did you enjoy the most?

‘As soon as I had done it, it removed the panic from me when she was hurting, it gave me something I could do to make her feel better, she became a different child, it was magical really. I went from having a really unhappy baby where nothing I was doing could make it better and suddenly I did!

When unhappy she wouldn’t rest, she kept waking and would only sleep on me or her dad, which meant that we weren’t functioning properly.

It wasn’t instantaneous but after a few hours later. She’s so much better now. Sleeps for longer, all gas out.’

Do you know what would give her an upset stomach?

‘She’s greedy, she would guzzle and make a funny little piggy sound as she drank, wanting to eat so quickly. She didn’t eat well at first so once she learned how to latch, she guzzled.

If I don’t massage each night or not properly, or if dad does it and misses a bit out, she won’t sleep so well. The gas will wake her up. She has around a 30-minute massage every night.

I used to wake at 3am every morning to give her a massage in anticipation of her strain. I don’t need to do it now as her stomach is good enough with one before bed.

When we do massage she will fart A LOT. When I turn her around to do her back it all comes out like clockwork. Before massage, it could have been days before she could pass wind or poo.’

Who would you say the course is for (people who want to make friends, want to learn a skill, those with a poorly baby, sleep troubles)?

‘If you haven’t heard of baby massage before and think it sounds all airy-fairy and silly, with a bunch of hippies lighting candles, in reality, it is not. We’ve had so much fun and it’s been great for our bonding. I’d recommend, even if you’re sceptical it is worth giving it a go as you can get so much out of the classes.’

When was the best time of day for you to massage?

‘We always do it as part of the bedtime routine because of her wind and constipation. It was two a day for a while (7pm and 3am).’

How often would you do it?

‘Every night.’

Do you still massage now?

‘YES!’

What do you rate the course?

‘5 out of 5. If I could start over and do it again, without a doubt I would. I wouldn’t have stopped the first time either. I felt uncomfortable as she was upset and in pain.’

Casey - ‘maybe it was okay to wait because she may have been so bunged up and congested with poop that it would have made you feel more anxious each time you were in class trying to massage, uncertain if she would become upset again. It’s great that you kept up practising at home in her happy and safe space and did it little and often until she felt well enough to have more of a massage.

It is better to do one minute of massage with a baby when they’re happy and want to be massaged than the whole routine with a baby that is too uncomfortable or has other needs that they need to be met at that time. You know your baby best and you made the right decision for you both. I am so pleased you kept at it and what a beautiful result you have had!’

The Benefits of Baby Massage

It was so amazing to see how, in such a short time, Anna could help ease her baby’s wind and constipation without the need for medicine. However, she got so much more out of the course than just helping Nhyia’s tummy. If your little one suffers from tummy upsets and you’d like to try massage, make sure you contact me today to discuss your needs.

How to tell if your baby is tired

Learn how to identify when your baby is tired before they become overtired

We’ve all been there, your baby starts to grizzle:

‘Whatever could be wrong sweetie?’

In an attempt to help you show her some of her favourite toys and commence making funny animal sounds.

Her grizzle changes into a cry

‘Oh dear, that didn’t work’

You pick her up and give her a cuddle, gently shhh’ing her comfortingly

But she continues to grizzle and cry

‘Maybe she’s hungry? When did she last feed?’

You offer her some milk but that just makes her more cross.

If only she could tell you what was wrong.

But she can! And she does, often! Your baby gives you cues throughout there day, subtle looks, actions and sounds that if you learn them you’ll be able to reduce fussing and increase happiness.

Sounds amazing right?

Each baby will have their own sleepy cues. Once you learn these you’ll be able to preempt when your baby is getting tired, is tired and avoid the overtired tears. Responding and putting baby down for their sleep whilst they are awake and tired is perfect. Usually baby shows between 3 - 5 signs before getting overtired.

Read on to avoid overtiredness, baby being wired, unsettled, overstimulated, fractious & grumpy. This list doesn’t include ALL sleepy cues, they differ from child to child and you will need to learn the ones specific to your baby.

Sleep cues

• Yawning

• Eyelids fluttering

• Heavy eyelids

• Staring unfocused

• Less vocal

• Closing fists

• Rubbing eyes/face

• Pulling at ears

• Sucking fingers/thumb

• Making jerky movements

• Frowning or looking worried

• Clingy

• Grizzling or crying

• Wanting attention

• Fussing when stimulation offered

• If feeding – sucking is slower

You are the expert & know your baby best. Being able to identify your baby's unique sleepy cues will become your superpower.

Did this blog help you? Comment below your baby’s sleepy cues.

If you would like to learn more about how massage can help you and your baby to sleep better check out Sweet Sleepy Baby our short Baby Massage for sleep course.

What are the benefits of fennel tea and can it help with colic?

What are the benefits of fennel tea and can it help with colic?

Fennel tea is a popular non-caffeinated refreshment and is drunk by many seeking a warm drink without the buzz the regular teas and coffee can give you (great when you are breastfeeding or trying to reduce your caffeine intake). But what is the hype towards this drink and should you be drinking it too?

Background of Fennel tea

Fennel has been used as a natural medicine for centuries with its properties been having said to help prevent and relieve muscle spasms, improve digestion, flatulence and stomach cramps. Many of the symptoms associated with colic in infants.

The tea is made by steeping the ground dried seeds and sometimes the leaves in boiling water to create a mild aniseed/liquorice tasting drink clear golden yellow in colour. Before you hear liquorice and right it off, let me tell you I’ve had mums swear they detest liquorice with a passion but LOVE fennel tea and drink it religiously!

How can fennel tea help with colic?

When you breastfeed, the food and drink you consume are usually formed into your breast milk around 6 hours later (as an average, taking differing metabolisms into consideration). Its has been said that the benefits of the tea can pass through the milk so both mother and baby can experience relief from tummy discomfort and wind.

Do I have to drink it? 

In very small babies that are exclusively breastfed the easiest way to get the tea into them is by you drinking it. Bottle-fed babies and those who drink formula can also experience colic and tummy discomfort and you can give them some cool fennel tea to drink. Hipp Organic sells baby fennel tea and say it is suitable from one week of age.

What is colic?

Many people refer to their young baby as having colic many people have never heard of it before having children. Colic can start at different ages in babies but is a very common ailment. Here are some of the symptoms parents report:

• it happens most often in the evening

• they cry inconsolably for around 3 hours

• it happens frequently (some experts say it can be classified as colic if it happens for 3 hours a day, at least 3 nights a week for roughly 3 months.

This can be an extremely distressing time and it feels like nothing you can do will help. There has been a lot of research into what Colic is and why some babies are affected by it, amongst other things, trapped wind is a common belief that effects colic that is where fennel tea comes into play. Here is some more information about how to identify if your baby may have colic and how you can help.

During our Baby Massage and Baby Yoga classes we offer fennel tea to parents to drink. Many, like myself didn’t think they would like the taste of the tea and once they had tried it were pleasantly surprised and found they do enjoy the taste and it’s not to over powering-ly aniseed-y tasting. Which can be really off putting for many. I didn’t love it at first but now drink it daily and look forward to a cup of the warm tea as many of the mums attending class have told me! A plus side to drinking herbal teas is they’re still drinkable luke warm or cold - as many mothers know it can be almost impossible to finish a hot drink!

I encourage mothers to drink a cup of the tea during class and many mums have gone on to report a real change in their baby and the reduction of discomfort and they continue to drink the tea regularly outside of class.

Does it really work on colic? How to make the most out of adding fennel tea to your diet.

Maybe it’s a placebo or magic, herbal medicine magic. Who knows if it really works but taking into consideration ‘You are what you eat’ you probably wouldn’t drink lots of fizzy drinks or caffeine and not expect you & your little one to be buzzing around all day. Why not give it a try for a week and see if you notice any difference? If your baby suffers in the evenings be sure to drink some tea around mid day as on average it takes around 6 hours for what you consume to enter your breastmilk. If your baby suffers in the mornings drink some tea in the evening and the night feed early morning should be full of fennel goodness. Drinking Fennel tea compliments a good diet and regularly massaging your baby’s stomach to encourage bowel movements and the elimination of gases. If you’d like to learn some tried & tested baby massage strokes to help digestion check out our online learning videos we have a short course called Tummy Ease which is specifically designed using Baby Massage and Baby Yoga techniques to eliminate the symptoms of colic, wind, constipation & reflux. or join us in a face to face class.

How much fennel tea should I drink?

This will be trial and error on the time of day & the quantity, you might find that your baby only have one period of unsettledness during the day in which case perhaps just one cup around 6-8 hours before that period of time would be best. As fennel tea is completely natural & does not have any side effects you could drink it throughout the day & both you & baby would be fine.

Here are some of our favourite fennel tea brands

• Twinnings

• Pukka

• Health & Heather

Buy organic if that is available to you. Or you could try and make some fennel tea for yourself. If you would like more information about the benefits of fennel tea and a recipe on how to make your own tea here is a blog we found useful. Please let us & other readers know in the comments below how you dealt with colic in your family & if there is anything else you tried that worked.

How else you can help your baby with colic

Adding fennel tea and regular massages to baby’s daily routine can really help with the symptoms of colic.

Book a Baby Massage class with us today to start helping your little one through a difficult time.

Take a sneak peak at our Tummy Ease online baby massage & yoga course

Try this baby massage stroke for tummy troubles (suitable from 6 weeks +)

Try these baby yoga moves for tummy troubles (suitable from 8 weeks +)

Learn Baby Massage with us online

Disclaimer: if you think your child may have colic or any other digestive issues please seek advise from a medical professional. In no way is drinking fennel tea an alternative to medical treatment or medicines.

What is Proprioception?

Perception or awareness of the position and movement of the body.

Proprioception is our body’s awareness of itself & its surroundings. We like to think of it as the movement sense. How we move our bodies, knowing where it is in relation to itself and other things and what grade of force we need to use for actions.

Here are some examples of how you use your proprioceptive sense in day to day activities:

Example one:

When writing with a pen on paper you know how firmly to push that pen against the paper so that it does not rip. This is also using the gross motor skill pincher grip.

Example two:

When walking towards a door you know when to lift your arms to push the door open rather than walking into the door, you also know how much force you need in your arms to open the door without slamming it open. This is also using your gross motor skills in your arms to push.

We are able to manoeuvre safely through our environment without bumping into things & without needing to look or consciously think about what we are doing.

The Proprioceptive sense determines your orientation, how fast you are moving, the direction you are going and with the use of your vision helps you to navigate around the space with ease.

Proprioception is essential in everyday movements. This is something that needs to be developed over time, Practising hand-eye coordination and motor skill activities is considered a proprioception exercise that can help develop the sense in young children.

How to work on your child’s proprioception

Encourage and assist in actions like rolling arms, pushing, pulling, lifting, hopping and rolling. These are all great ways to practise gross motor skills. Pinching (with crabby hands), holding items like maracas are great ways to practise fine motor skills.

You are able to start working on your baby’s proprioception from as early as 6 weeks old as we do in our Baby Massage Classes. In all of our classes there will be proprioceptive activities.

Here’s the science-y bit:

There are sensory receptors that are located in the inner ear, muscles, tendons and joints which detect changes in the position or movement of the body, they are called Proprioceptors. These receptors continuously send information to our brains.

Young children can be clumsy and uncoordinated as they learn about the world around them. In some cases this could suggest a Sensory Processing Disorder, accessing Sensory Play can help to develop this.

Conclusion

If you have concerns that your child may have proprioception issues, please seek help from a medical professional.

What Is Colic? What Causes It? And How Can Baby Massage And Baby Yoga Help?

What Is Colic?

Colic is the name given to the reasons behind a normally healthy baby crying and fussing over an extended period of time. One standard given by many experts is that if they cry for more than three hours a day, three days a week until the baby is around three-months-old, they are said to have colic. The exact cause of colic is unknown, but there are a number of theories as to what is behind it, such as wind, overstimulation, immature digestive system.

The good news is that there are ways to manage colic and reduce the symptoms. Both baby massage and baby yoga can relax both parent and child, release wind, help develop the digestive system and stimulate happy hormones that relieve colic as much as possible.

This infographic provides more information about colic, its causes and the ways that baby massage and baby yoga help with colic. Contact me today to learn more about both of these activities that could make life happier for you and for baby.

Suggestions for Causes of Colic:

• Baby might have an immature digestive system.

• Overstimulation may have excess wind that is causing discomfort – perhaps swallowed during feeding or crying.

• Baby Is over stimulated.

• Baby has a cows milk protein allergy.

• Baby’s Vagal nerve has impinged which can happen during delivery especially assisted delivery

Symptoms of Colic - Baby doesn’t have to display all of these signs to have colic.

• Baby’s knees are bent up to their tummy.

• They have a firm tummy.

• You can hear or feel windy bubbles in their tummy.

• The baby passes wind as they cry.

• They cry excessively.

• It is difficult to settle the baby.

• Evenings are usually the most difficult.

• They have a red or flushed face.

• Lips are blue.

• They clench their fists a lot.

How Baby Massage and Baby Yoga Helps

• Stroking, hugging and holding increases oxytocin, the love hormone.

• Higher levels of oxytocin reduce stress cortisol.

• Replicating… peristalsis, the body’s natural function to move food and wind to the lower part of the bowel.

• Relaxation encourages effective digestion.

• Massage strokes can help relieve trapped wind by replicating the body’s natural functions.

• Builds trust between baby and parent by demonstrating that you are listening to them and trying to help.

• Stimulates and develops systems within the baby’s body.

Baby Massage & Sleep?

How Does Baby Massage Affect Both Yours and Your Baby's Sleep?

Baby Massage to help sleep

Whether you’re a new parent or you are on your third child, having a young baby is full-on. They are completely dependent on you and that inevitably leaves you feeling tired all the time. Therefore, it is so important to establish a good sleeping routine from early on so you can get the rest you need to. There will be regressions as baby grows but if you have a set of tools, such as baby massage, you can tap into to help settle baby for sleep, you are setting yourself up for success.

You want them to sleep well but how? Baby Massage may help

How long should a baby’s sleep last? According to Stanford Children’s Health, a newborn should have a total of 16 hour’s sleep a day. Their daytime sleep decreases and nighttime sleep increases as they get older.

Sleep regressions often happen at 4 months, 8 months and 18 months. These figures are simply a guideline, each person is individual and will need different lengths of sleep time. Please do not be alarmed if your baby is not sleeping these lengths.

How can baby massage positively impact a baby’s sleep?

Have you ever gone for a massage and felt so zen that you could drift off? Or have you even slipped off to sleep during a massage? This isn’t uncommon. When you go to a spa or for a massage treatment, the scene is usually set to encourage this relaxation. There are dimmed lights, calming music, nice comforting smells and not too much stimulation from bright and colourful things or distracting noises. But, that’s not all that is making you calmer and sleepier.

The science behind it

Massage means ‘to stroke’. When we stroke skin, we stimulate an important nerve for sleep. The vagus nerve, also known as ‘the wandering nerve’. It is part of the parasympathetic nervous system, working in opposition to the nervous system which is responsible for our fight or flight response. Our reaction to danger involves sending the blood in our body away from our vital organs and to our muscles so we can run away and escape that sabre tooth tiger, or even fight it should we need to. When the nervous system is working hard, there are high levels fo the stress hormone cortisol in our body. This makes it almost impossible to sleep well.

Stroking the body and stimulating the PNS counters this and releases lots of nice happy hormones like oxytocin (known as the love drug and also released when we cuddle, hold and kiss). When this happens, cortisol reduces and the blood in our body can return to focusing on normal functions like digestion and resting. Oxytocin can make you feel very sleepy as well as safe and loved.

How does this affect a baby’s sleep?

When you combine stress reduction, slower and deeper breathing, a relaxed environment and a feeling of safety and security, a baby’s brain can now calm down, with their body moving into a better state of digestion, healing and growing.

Add to this enough food, drink, bowel movement and stimulation (such as baby yoga) and it’s a recipe for baby sleep success.

This is why many parents like to incorporate a massage into their bedtime routine.

Now it isn’t always an instant magic trick and just because you give a baby a massage before they go down for the night doesn’t mean they will sleep right through from the start. They may not even want a massage before bed! Many babies are overtired at bedtime and giving them a massage before bed may provide too much stimulation.

There may also be a combination of other factors affecting your baby’s sleep habits and you need to assess the situation as a whole. I had a client whose baby suffered with terrible wind and constipation. The baby didn’t sleep well because her tummy was working overtime to process her food and pass wind during the early hours of the morning. Keeping track of your baby’s day is a really great way to work out what could be affecting their sleep. Why not download our FREE SLEEP TRACKER?

You should use the tracker for two or more weeks to find patterns in baby’s day so you can pre-empt when they may be tired.

Massage can be added to the bedtime routine

If your baby isn’t in a routine and the mere mention of the word frightens you, or it feels too soon and they’re too young, please do not feel afraid. This was my speciality as a maternity nurse and I would often start putting babies into a routine from one week old.

Nowadays, one parent is often left at home for long spells with a baby. Or we have to get baby onto an ‘awake in the day, asleep in the night’ routine to fit in with our lives, work schedules etc. We thrive from structure and having a routine doesn’t mean you have to be rigid and inflexible.

Find a routine that you like and take it with a pinch of salt. Think of it more as a pattern of events that baby will identify as meaning the end of the day is approaching. This will prepare them for sleep.

‘Don’t wake a sleeping baby’….

I am a firm believer that sleep breeds sleep but I am also not afraid to wake a sleeping baby to help them adjust to a routine. I have seen many times that a child starts to wake in the night and parents, in a desperate attempt to get them to sleep through, will reduce nap time or stop them altogether.

It may work for a day or two but baby will be totally overtired, overstimulated and wired which will only lead to more sleep issues later on. They need enough sleep during the day as well as at night. Keep track of their natural sleep pattern with our FREE SLEEP TRACKER. Once you can see your baby’s overall day written down you may need to perform a few tweaks here and there to ensure they’re getting their full quota of night sleep.

There may be a combination of things that are affecting your baby’s sleep:

• No routine

• Digestive issues

• Bad habits eg knowing they are often picked up or spoken to when they stir

• Hunger/thirst

• Being disturbed

• Overtired

• Overstimulated

• Uncomfortable/in pain

• Rely on comforter/settling

• Too hot/cold

If you have already looked into all of these things, a sleep consultant may be the best way to get help specific to your family’s needs.

If you would like to learn our Sweet Sleepy Baby - Baby Massage mini course, click this link.

Importantly, don’t compare your sleep journey to anyone else’s; some babies sleep very well without much help, others need support. That is ok.

Finally, a warning - if you are super-tired, ask for help, take a break. Look after yourself.

7 Baby Massage and Yoga Tips from one mum to another

Guest Blog - Tips from one mother to another how to get the best from your baby massage & yoga class

Being a new mum is entering into a whole new world. Once you’ve figured out how to keep you and your little one alive, you wonder what should you do with your days? How can you best help your baby develop, enjoy themselves and thrive? And how can you do and stay sane (or as sane as possible)?

One of the very best ways of doing this for me has been baby massage. I started with baby massage beginnings, followed by baby massage and yoga combined and then baby stretch and sing classes. The intensely relaxing atmosphere (soothing music, dimmed lights, the glorious smell of orange blossom) was something I looked forward to each week. Massaging my baby was incredibly bonding, bringing a special warmth and closeness each time and on a practical level, I learnt helpful tips and techniques to use outside of class, as well as meeting some lovely mummy friends.

Here are some of the things I learnt from Sensory Land’s baby massage and yoga courses:

Arrive early

For the first couple of sessions, my little man did not play ball, crying and wriggling as I tried to give him a relaxing rub! But as the weeks went on, I got smarter about giving us both the best possible chance to get the most out of this fabulous class. So I started to arrive almost an hour early and settle him in a nearby coffee shop - feeding, changing him and generally attending to his needs so when we actually got to class he was in a zen-like state.

I love fennel tea

Who knew how delicious fennel tea could be? I’d never tried it before but a warm mug was provided in each lesson and I quickly developed a taste. I’ve since ordered stock for home (though I confess it never tastes quite as good when I brew it myself!).

How to do a “flying baby”

One of the favourite positions we learnt was the flying baby AKA Superbaby - putting baby carefully on your bent legs while you lie with your back on the floor. My son squealed in delight as he soared in the air, while my body got a small but much needed, workout at the same time.

It’s worth travelling for a good class

I almost didn’t sign up for the first baby massage course because it was further away from my home than I had planned to travel. However, I was persuaded by another mummy and I’m so pleased I was as it was the highlight of my week. The bus ride wasn’t half as bad as I imagined it might be and I then felt more confident about travelling further afield with bubba.

Baby massage isn’t just for mums

My hubby was able to come along to a session and got stuck in with the massage and yoga. He really loved seeing the enjoyment our boy got from the class and getting a little insight into how I was spending maternity leave.

It’s always a good time for a photoshoot

As well as wonderful baby massage, the classes were frequently set up for wonderful photoshoots. The best two photos I have of me and my boy - the ones (by far) I got the most compliments about - were taken in the class using simple, clever techniques to capture the joyful atmosphere. Frankly I’d have paid the price of the class again just for those amazing snaps. So, if you can find a class where it’s set up for photos and the teacher has a good eye, then all the better!

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Online classes are great too

When social distancing meant the amazing face-to-face classes had to stop I was so worried I’d be massively missing out. But they quickly went online, and those classes were brilliant too. I still got the same bonding experience with my boy, and the brilliant instruction of tips, techniques and songs. To make the experience complete I simple spritzed some room spray and made myself a cup of fennel tea!

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About the author

This blog was written by the lovely Bex, she began attending classes at Sensory Land when her little boy was around 8 weeks old. She is a fantastic supporter of all Sensory Land events, a wonderful mum and generally great human making all that attend classes with her feel welcome, comfortable & confident. It has been an absolute honour to watch her blossom over the months. We love Bex!

What are the benefits of Messy Play?

Is it just for fun?

Messy play can be an integral part of your child’s learning, cognitive, creative, language and sensory development. Messy play can be created in a class environment or in the comfort of your home, carried out by you as a parent or caregiver, a teacher or class instructor and is suitable for any age from birth onwards (however we wait until over 6 months or actively sitting to join our Messy Play Activity Classes). By exploring various modes of materials, textures, temperatures, objects etc, your child is able to develop and learn on many levels:

COGNITIVE DEVELOPMENT

During messy play, your child will discover different textures and sensations of materials through the exploration of experiments, numbers, shapes, sizes, problem-solving, equations, gravity etc. He/ She will gain an insight and understanding of mathematics and science. Consequently, allowing the cognitive part of your child’s brain to develop.

LANGUAGE DEVELOPMENT

Through pretend, make-believe and imaginative play, your child’s language will start to develop and improve. By using descriptive words with your child to explain and detail the texture/ colour/ size/ temperature of a material or object, your child’s vocabulary will begin to flourish and grow. Your child’s language skills will develop even further with the use of adjectives as you’ll be able to see them using descriptive language to their vocabulary.

SOCIAL AND EMOTIONAL DEVELOPMENT

Whether it be 1:1 play or group play, your child’s social and emotional development will be supported with the practice of messy play. He/ She may learn to play as part of a group, becoming aware of teamwork and the importance of sharing. Alternatively, He/ She may develop the skills to play and work alone, helping to aid their personal emotional needs and self-awareness.

CREATIVE DEVELOPMENT

Creativity plays an important role to help your child to become unique, independent and their own person. Imagination, exploration and the freedom to explore with the use of messy play, really helps him/ her to develop the creative skills through learning and gives them an idea of their likes and dislikes at the same time

SENSORY DEVELOPMENT

From handprints with paint to holding a crayon, from hand scooping up dried rice to threading a piece of dried pasta: Messy play helps your child’s development on many levels by helping to develop their gross motor skills, fine motor skills, hand /eye coordination and manual dexterity. Messy play helps to access a wide range of skills to help your child develop physically, mentally and emotionally, as well as being fun and helping to build strong connections and relationships for the whole family or for anyone involved.

The correlation between Messy Play and Fussy eating

The lips, tongue and inside of the mouth have thousands of nerve receptors, for some children trying new foods, tastes and textures can be a sensory overload. Allowing your child to play with various messy play textures can help them become comfortable with different sensations. Here are some fun messy play ideas you can try at home:

• Ice Paint & paint brushes

• Shaving foam

• Cornflour, food colouring and water

• Baked beans in sauce

Or better still, come and join us in a Messy Play Activity Class and leave the mess behind!

15 Benefits of Baby Yoga

Baby Yoga

There are many benefits of baby yoga, including helping your child to develop as they grow and become more mobile. Whereas the advice used to be for babies to sleep on their fronts, the latest guidelines aimed at avoiding Sudden Infant Death Syndrome say that they should sleep on their backs with their feet at the bottom of their bed. This is entirely correct on safety grounds but means that babies are spending less time in the prone position, which is essential for muscle building, development and much more.

Baby yoga offers the chance to get your baby used to this position, becoming accustomed to tummy time in short bursts at first, before building up as they grow in confidence. This infographic shows many of the benefits of baby yoga not only for your child but for you too. If you want to know any more about baby yoga and how it works, contact me today to discuss exploring this fun activity.

Benefits of Baby Massage for Babies & their Parents

The Benefits of Baby Massage for Babies and their Parents

The benefits of baby massage are not just enjoyed by the baby, they also positively affect the parent too. Whether it is related to physical or mental wellbeing, the outcomes of taking part in baby massage classes are noticeable almost immediately thanks to this special bonding activity between mum or dad and child.

Take a look at this infographic detailing the benefit of baby massage for both parties and if you want to find out more contact me today to discuss how baby massage can help you and your child. I can talk you through learning baby massage in a face to face class or through online tools, such as videos.

Benefits of Baby Massage for Babies

Relax

• Promotes relaxation and prevents the damaging effects of stress.

• Releases the ‘love hormone’, oxytocin.

• Promotes bonding with parents through eye contact, touch, smell and body language.

• Develops notions of trust and security that help baby form relationships

Relieve

• Offers relief from wind, constipation and stress hormones.

Stimulate

• Stimulates nerve endings and creates pathways in the brain.

• Helps circulation, carrying nutrients to organs and encouraging cell repair and growth.

• Encourages proper functioning of lymphatic and digestive systems.

Develop

• Teaches body awareness.

• Encourages muscles and bones to strengthen.

Benefits of Baby Massage for Parents

Relax and Connect

• Provides an opportunity for relaxation.

• Baby massage groups provide an opportunity to socialise.

• Offers a chance to play with baby and bond with them.

Boost

• Releases oxytocin that can help manage postnatal depression.

• Boosts confidence with baby.

Learn

• Gives helpful tips for dealing with tummy issues, teething pain and congestion.

• Creates structure to the day when utilised as part of a routine.

Quarantine Mental Health tips

Tips to look after your mental health whilst working from home during quarantine

For those working from home during the lockdown, we are faced with more challenges and distractions than ever before. Expert Sarah, from Balanced State, shares with us some tips to look after your mental health.

Many of us will be adapting to working from home, working together with colleagues but at a distance. This can be difficult to get our heads around. To help with the transition there are some simple steps to follow including treating your working day from home like any other, as best you can.

Routine

Try to keep to your usual routine where at all possible. Get up in good time to start work as you would usually. Have the time for a shower, to get dressed, have breakfast. Try to keep your ‘work routine’ as close to normal as possible. Make your workspace just for work. Clear your desk of ‘home’ distractions and clutter. It is helpful to have a clear distinction between your ‘work’ space and your ‘home’ space so your brain can recognise when you are ‘at work’ and when you are ‘at home’.

Don’t forget to take breaks during the day. Have a lunch break where you can eat a healthy meal. A change of scenery is essential if you’re having to live and work within the confines of the same four walls. If possible, get some fresh air, either in the garden or open a window. Vitamin D is vital to our health and is strongly connected to our moods. Those who spend more time indoors are more prone to being diagnosed with depression. Being outside boosts our oxygen levels. Oxygen in our lungs keeps our bodies moving and powers the brain through our blood.

Remember, being outside = increased oxygen = increased brainpower!

If you live in a shared house, it is important you discuss your boundaries with your housemates so that you all know when it’s time to work and when it’s time to play and have fun.

When we are physically stuck this can translate to our brains too. Mix things up by going on a different route for your daily exercise or change the online exercise class you do. Play different music or change the radio station you’re listening to. You might discover something different that you rather like.

If you have young children at home you can explain that you need to work too so will need some time and space to do this so you may not be available to them all the time. This is a new experience for them to have you around all day every day so they may be confused and need their own boundaries. Remember, boundaries are healthy and a good thing.

Managing a team

If you manage a team you’ve some new responsibilities and likely must implement new ways of working for yourself and others. Try and keep in regular contact with your team, whether by Zoom or phone calls. It is important for you all to try and keep socially interacting. Maybe even a 20-minute virtual coffee break for you all to meet and chat. If you’ve not heard from a team member for a while, contact them to check-in and see how they are - do they need anything from you, even if it is just a chat or a vent about the situation.

You may have a reduced team if they are unwell or unable to work for whatever reason. Speak to your colleagues who are working and make sure they are managing their workload ok, especially if it has increased to cover the work of absent colleagues.

Encourage your team to keep you posted as to how the new working is going - do any changes need to be made? Take their feedback seriously as changes to the norm can be very stressful for people and you want them to be working safely and healthily. If things aren’t going well then explain how you will work with them to effect change if it is possible. If it isn’t, then be clear as to why you can’t do exactly what they want but will work with them to try and find a compromise.

Perks

There are some perks to working from home, it isn’t all bad. You may be able to get up a little later as you’re no longer having to commute. You may have more time for a lie-in and to catch up on some needed sleep.

Being at home you have access to a kitchen and a wider range of foods and drinks. Make the ost of this and make yourself healthier meals that you can take the time to enjoy, rather than grabbing a sandwich and a packet of crisps at your desk. A home-cooked meal is a lovely change and can be a well-deserved reward for a morning’s hard work.

You may have pets or children at home which we miss or feel guilty about leaving as we head out to work. During this temporary time in our lives, you have the opportunity to enjoy having the cat on your lap, giving your dog a cuddle or having your children wander in and out with provisions to keep you going! You may not think it right now but you’ll miss them when you’re back at work!

About Sarah:

Having experienced her own struggles in life, Sarah retrained and is a qualified integrative counsellor (MNCS) Acc based in South West London. She works with her clients face to face, via Zoom and/or over the telephone, to achieve their professional or personal goals in a collaborative, confidential, safe and empathetic space. Sarah creates a space where clients talk freely as she actively listens to what is concerning you in life. As an integrative counsellor, she draws on a variety of methods to bring awareness and understanding to your thoughts, feelings and emotions, working towards acceptance and a healthier sense of wellbeing.

Issues clients bring include but are not exclusive to, stress and anxiety, depression, grief and loss, relationship issues, goal achievement, anger, self-defeating behaviours, physical, domestic, psychological abuse and guilt and shame. Sessions can be a one-ff, short or long term. Whatever it takes to get you to the point you wish to be.

If you feel you may benefit from having an objective, non-judgemental ear to get clarify and make real-life progress, then please contact Sarah for further information here.

Quarantine Wellness

Guest Post - Mental health wellness tips for people in quarantine

Staying home for long periods of time, the change in routine and relationship dynamics can have a stressful effect on even the calmest of people. The brilliant Sarah from Balanced State shares with us her top tips for keeping sane during the quarantine.

On March 16th everything changed. The basic freedoms we have grown up with, to decide when we can go outside, go to the shops, where we can exercise, even down to what food and drink are available to us to buy, was removed. Covid-19 had arrived in the UK and we had to respond. Immediately, the UK Government announced that social distancing would be applicable to everyone, regardless of whether you were experiencing Covid-19 symptoms and other illnesses.

Consequently, we find ourselves, as part of a global community, in quarantine, staying in our homes all day, every day for the foreseeable future, allowed out for only four specific reasons, (exercise, work - but only if you can’t work from home, shopping for essentials or collecting prescription) unless we’re an essential key worker - which many of us are not. We’re having to adapt to our ‘new normal’, likely taking it day by day.

This is unlike anything many of us will have experienced before and can leave us feeling confused, frightened, anxious or overwhelmed. A lot of us will be working from home, missing our daily social interactions with colleagues, the bus driver, the barista or even ‘joe public’. The human brain is conditioned to worry about the unknown, so if you can, by refocusing on things you can control and make changes and adaptations to what you can’t control you are taking positive steps to safeguard your mental health. Below is a list of some tips that you can implement to try and help you and your family and friends get through this surreal of times. Some may be more useful than others, which is fine. We’re all trying to find our feet and work out what is going to help us manage this time.

1. Stick to a routine

   Go to sleep and wake up at a reasonable time, write a schedule that is varied and includes time for work as well as self-care.

2. Dress for the social life you want, not the social life you have

   Get showered and dressed in comfortable clothes, wash your face, brush your teeth. Take the time for a bath, or even a facial if you can. Wearing bright colours can really enhance our moods.

3. Get out at least once a day, for at least thirty minutes

   The sun has started to make an appearance again but if you are concerned about contact, try first thing in the morning or later in the evening and less travelled roads. If you are high risk or living with those who are high risk, open the windows and blast the fan. It is amazing how much fresh air can do for spirits.

4. Find some time to move each day, again daily for at least thirty minutes

   If you don’t feel comfortable going outside, there are many YouTube videos that offer free movement classes and if all else fails, turn on the music and have a dance party to release those happy hormones.

5. Reach out to others

   There are so many ways to communicate with technology, Zoom, FaceTime, Skype, old fashioned phone calls and texting. Everyone is in this together so you can connect with other people to seek and provide mutual support. Don’t forget to do this for your children as well. Set up virtual playdates with friends daily via FaceTime, Facebook Messenger for kids, WhatsApp, Zoom etc - your children miss their friends too.

6. Stay hydrated and eat well

   Stress and eating often don’t mix well and we find ourselves overindulging, forgetting to eat and/or avoiding food. Drink plenty of water, eat some good and nutritious foods. If you can challenge yourself to learn how to cook something new. Get experimenting in the kitchen.

7. Develop a self-care toolkit

   This will look different for everyone. A lot of successful self-care strategies involve a sensory component (seven senses: touch, taste, sight, hearing, smell, vestibular (movement) and proprioceptive (comforting pressure). An idea for each: a soft blanket or stuff animal, hot chocolate drink, photos of happy memories eg holidays or parties and friends, favourite music, lavender oil, a rocking chair, a weighted blanket. A journal, much-loved book, or colouring book is wonderful to take you away from reality, bubbles to blow or blowing watercolour on paper through a straw are visually appealing as well as work on the controlled breath. Chewing gum, fizzy drinks, ice lollies or ice packs are good for anxiety regulation. For children, it is great to help them create a self-regulation comfort box (eg shoebox they can decorate) that they can use when overwhelmed. Getting your children to make their own boxes will make them feel involved and in control of a situation that is so out of their control. They are also more likely to help the child if the contents have been chosen by them.

8. Spend extra time playing with children

   Children will rarely communicate how they are feeling but will often make a bid for attention and communication through play. Don’t be surprised to see therapeutic themes of illness, doctor visits and isolation in your gameplay. Understand that play is cathartic and helps children to process their world and problem solve and there’s a lot they are seeing and experiencing in the now.

9. Give everyone the benefit of the doubt and a wide berth

   Cabin fever is likely to set in after a time which can make us irritable and bring out the worst in us. We all have moments when we are not at our best in ‘normal’ times, so imagine the extra stress on us in the current situation. Try to remember to take a breath and practise controlled breathing in times of arguments or potential arguments. Leave the room if needed. Give the benefit of the doubt where appropriate and not hold grudges or continue disagreements. We are all trying our best.

1. Everyone to have their private space

   Space is so important and it may not be a lot where you are but if possible, try and create a separate space for work and for relaxation. For children, help them identify a place where they can go to relax when feeling stressed. Make the space cosy with blankets, pillows, cushions and beanbags. It is good to know that even when we are on top of each other, we have our own special place to go to be alone. Let others know that it is your private space so when you are there you aren’t to be disturbed.

2. Expect behavioural issues in children and respond appropriately

   We are all struggling with disruption in routine. Many adults and children rely on and respond well to routines to make them feel safe and prepared. Anxiety, fears, nightmares, meltdowns and difficulty sleeping, or separation anxiety will increase, with children testing the boundaries and meltdowns. Do not introduce major behavioural plans or consequences currently - hold stable and focus on emotional connection.

3. Focus on safety and attachment

   We are going to be living for a bit with unprecedented demand for meeting all work deadlines, home-schooling children, running a sterile household and making a whole lot of entertainment in confinement. we can get wrapped up in meeting expectations in all domains but we must remember that these are scary and unpredictable times for children. Focus on strengthening the connection through time spent following their lead, through physical touch, play, therapeutic books and via verbal reassurances that you will be there for them in this time.

4. Lower expectations and practice radical self-acceptance

   We are doing too many things at this moment under fear and stress which may result in mistakes. This is OK. Practice “radical self-acceptance: accept everything about yourself, your current situation and your life, without question, blame or pushback. You cannot fail at this as there is no precedent or map to follow. We are doing all we can do - our best.

5. Limit social media and Covid conversation, especially around children

   We are in a time of social media and 24/7 news coming at us from all angles that we can feel completely overwhelmed with it all. What we hear in the morning, may very well have changed by the afternoon. Who even knows what to believe anymore? If you are going to follow the news find a couple of trusted sources you can check a couple of times a day at set times for a limited amount of time eg 15 minutes tops, 2-3 times daily. Keep news and alarming conversations out of earshot of children - they see and hear everything and can become very frightened by what they hear.

6. Notice the good in the world, the helpers

   Try to focus on the good. There are loads of community groups emerging to provide practical support, stories of people donating and supporting each other in the smallest of ways but with the biggest of impacts. You can support restaurants, offer to grocery shop or collect prescriptions, dog walk and/or check-in with vulnerable neighbours. By helping others we can help ourselves regain some agency when things seem out of control. Counterbalance the heavy negative news with the positive hopeful news, because it is out there.

7. Find something you can control and control it

   At a time of uncertainty and feeling overwhelmed you can help yourself by finding something in your life to control, no matter how small that something is. It might be to reorganise your bookshelf, clear out your wardrobe, rearrange your furniture, clean your cupboards or tidy the toy box, with the help of your children! Having some control over things will help to anchor and ground you when the bigger things around us are chaotic.

8. Find a long-term project to focus on

   We have been given the gift of time so how will you choose to spend it? You may have always wanted to learn that guitar that has been in the corner of your bedroom for the past 5 years or attempt the 300 piece jigsaw from last Christmas, learn to draw, read the Harry Potter series, or binge-watch an 8 series TV show. Now can be that time to find something to keep you busy, distracted and engaged to take breaks from what is going on in the outside world.

9. Engage in repetitive movements and left-right movements

   Research has shown that repetitive movement (knitting, colouring, painting, clay sculpting, jump roping etc) especially left-right movement (running, drumming, skating, hopping) can be effective at self-soothing and maintaining self-regulation in moments of distress.

10. Express yourself

    Our emotional brain is very receptive to the creative arts and it is a direct portal for the release of feelings. Find something that is creative (sculpting, drawing, dancing, music, singing, playing) and really go for it. See if you feel that sense of relief. This is also a very effective way of helping children to emote and communicate as well and can be fun for all the household to take part in as a group activity.

11. Find lightness and humour in every day

    I admit, there is a lot to be worried about now. But it doesn’t have to all be darkness. Humour and fun still exist and a great way to give Covid-19 the 2-finger salute! Find something that makes you smile or laugh each day: YouTube is a veritable feast of funny videos and creative videos and WhatsApp seems to forever be pinging with memes and gifts designed to make us laugh. Streaming services are showing more films and comedy stand-up shows to lift our spirits. We’re still allowed to laugh every day if we choose to.

12. “Chunking” and “worry time”

    We have no precedent for this, so many of us will feel like we are making it up as we go along. We don’t know what this will look like in 1 day, 1 week or 1 month from now as changes are happening daily. By ‘chunking’ we can help to manage our anxiety around overwhelming issues. Focus on whatever bite-sized piece of a challenge feels manageable - that maybe 5 minutes a day, or even a week at a time. You will know what feels doable. Take one chunk at a time and move through stress in pieces. If you’re finding yourself worrying throughout the day allocate yourself a set amount of ‘worry time’ in which you allow your mind to wander and worry if that is what it chooses to do but have a limit, knowing that after say 30 minutes or 1 hour, that worry time is over and you will move on with your day.

13. This too shall pass

    Even if it doesn’t feel like it, this time will pass and quarantine will end. Take the time to remind yourself and those around you, it isn’t forever. There will come a time when we will return to feeling free, safe and busy, anticipating and connected to the days and weeks ahead. Dare I say, looking forward to the future again.

14. Reflect on a lesson

    This time of Covid-19 will likely seem sad, frightening, possibly even avoidable. At a time of trauma, a key feature to help someone work through it is to help them find their agency, what potential positive outcomes can they affect? What meaning and growth can come out of destruction? Whether something big or small, is there a lesson we can each take from this crisis? Is there anything we need or want to change in ourselves? Our home? Our work? Our communities?

15. Reach out for help

    If you have a therapist or psychiatrist, they are still available to you just at a distance. Continue with your medications and therapy sessions as best you can. If you realise you are having difficulty coping for the first time, seek help. Mental health services are doing their best to adapt and respond to the changing needs of society. Teachers and related service providers will try to help, especially for those parents who are having to suddenly be the entire treatment team to their SEN children. Reach out to fellow homeschoolers, parents and neighbours to feel connected.

16. Remember, you are not alone

    We are all experiencing this ‘new normal’. There is no ‘right’ or ‘wrong’. If you don’t want to, then don’t write your autobiography or learn 3 new languages. You’re not in competition with anyone else. There is help and support available to you. Even though we are physically distant we are virtually connected.

    About Sarah:

    Having experienced her own struggles in life, Sarah retrained and is a qualified integrative counsellor (MNCS) Acc based in South West London. She works with her clients face to face, via Zoom and/or over the telephone, to achieve their professional or personal goals in a collaborative, confidential, safe and empathetic space. Sarah creates a space where clients can talk freely as she actively listens to what is concerning you in life. As an integrative counsellor, she draws on a variety of methods to bring awareness and understanding to your thoughts, feelings and emotions, working towards acceptance and a healthier sense of well-being.

    Issues clients being include but are not exclusive to, stress and anxiety, depression, grief and loss, relationship issues, goal achievement, anger, self-defeating behaviours, physical, domestic, psychological abuse and guilt and shame. Sessions can be a one-off, short or long term. Whatever it takes to get you to the point you wish to be.

    If you feel you may benefit from having an objective, non-judgemental ear to get clarity and make real-life progress then please contact Sarah for further information here.

Self support during Covid-19

How to support yourself during self isolation and social distancing

Coronavirus has hit hard in the UK. With many classes for young families being forced to close as we are all told to self-isolate. These difficult times are hard to escape as they are everywhere on the news, radio, social media and understandably what people want to talk about, sending us regularly into a state of panic, stress and worry. As the shelves in the supermarket look barren, we need to reflect on all that we do have. All that is positive and light in the world and how we can proactively challenge this time for a better outcome.

I am a firm believer that we are tribal beings and thrive from human contact. Without it, stress levels increase, depression grows and it can be difficult to think or feel like yourself. Loneliness is a killer Mothers who are adjusting to their new life with a baby can really feel the impact of staying indoors. Depending on your circumstance you may be cooped up at home with your baby and/or your partner for months. At first, it might be nice, time for you to be together but as time goes on you need to ensure that you won’t get cabin fever and you are supporting yourself physically, mentally and emotionally.

Here are my top tips to staying healthy, happy and YOU during the global pandemic:

1. Do exercise. There is so much choice online on YouTube and also many classes are now going online, look for the right fit for you, it could be dancing, pilates, yoga or even aerobics. Something that will get your body moving and heart pumping. You would usually get natural exercise walking to the park, to the supermarket and classes etc, if you suddenly stop all exercise your joints may being to ache.

2. Play with your baby - check out our classes, we do live and pre-recorded videos with songs and games you can play with your little one if you get stuck for ideas.

3. Call a friend - we are all in this together and whilst we cannot be together, let’s be together in any way that we can be, either an email, call or Facetime. Check-in to see if your friends are ok and share your experiences with them.

4. Keep a diary - sometimes it is easiest to get things off your chest and out of your mind by putting them on paper. Being stuck at home long term may mean the smallest things anyone does, including your partner, can be really irritating. ‘why must you breathe so loudly!’

5. Do fun things around the house, have a dance party, play dress up, look through old photo albums or make yourself some wholesome delicious food. Enjoy the time to do nothing (something we are not very good at) but also don’t just stop everything either. Give yourself a motivation to get up every day and keep going. Find things to look forward to.

6. If you have an older child you can find hours of fun in activities you can create and do together. Why not make playdough together then enjoy playing with it. Check out our favourite playdough recipe. Or you could make maracas from things lying around the house and become a band.

7. It may be tempting but try and limit screentime for both you and your little one. We offer short online classes that you can tap into if you are stuck on ideas.

8. Keep showing your baby love and affection with cuddles, singing, massage and play.

9. Expand your music collection - music allows for expression, to release emotions, to feel and sometimes to even escape. Look out for new music to light you up and make a new playlist.

10. Do some art, if you have the resources great! If not, get creative with what is around the house. You could make paint from pantry ingredients like turmeric and cinnamon or you could cut up old magazines and newspapers for sticking collages.

11. Read books - this is such a good way to take you away from your 4 walls and into other worlds, free your soul even if you are stuck indoors. Perhaps you could do a book swap with your neighbours.

12. Have a spring clean - as you are going to be indoors for a while make your home your palace, keep it fresh and clean and ensure you are ventilating.

13. Keep a gratitude list - I usually do this mentally at the start and end of my day and it has literally made me such an appreciative, happy and positive person. In times that all feels like it is going crazy and wrong and you are losing control, take a moment to sit with your thoughts and what you are grateful for at the moment. Sometimes you may have to search a little harder but you should always be able to find something. You might want to write them down to reflect on in times of need.

14. Do some meditation - you may not have done much of this before and not quite get it or think it is for you but honestly, give it a go. Just a moment to be with yourself. There are many different types, including guided, colour, sound, look them up online and find one that works for you.

15. Try to eat well - junk food may temporarily fill a need but whole cooked food will fill you up and give you something to do whilst you get creative with what to do with your time. Home-cooked food will fill you up and give you something to do whilst you get creative with what to do with your time.

16. Find a new podcast. Ask for recommendations in local Facebook groups if you are stuck. Perhaps something light-hearted and funny to give you a boost.

17. Learn to play an instrument. There are tonnes of videos on YouTube that will teach you to play an instrument from an accordion to a zither.

18. If you are woo woo like me, do things to remove negative energy - light some white candles and sage, maybe recharge your crystals.

19. Turn off electricity that isn’t being used. Reduce EMF near your body.

20. Be kind to yourself and others.

Whilst we are in it, this may feel like a lifetime but it will not last forever. I think one thing is likely, those of us who survive will come out on the other side, different people. Looking at the world through different lenses and hopefully savouring our freedom and the good things in life.

Maternal Mental Health Week

Maternal Mental Health Week & Postnatal Depression

Advice for families living with PND

Mental health is as important to take care of as our physical health. Maternal Mental Health week draws attention to all of the ways parents may be feeling during & after pregnancy including anxiety, post-traumatic stress disorder, obsessive compulsive disorder, psychosis, eating disorders & depression.

You may have heard of Post Natal Depression. This is more than the ‘baby blues’. It as well as the aforementioned conditions are something that no mother or family should suffer through alone. There is a lot of help available.

Below are some suggestions.

If you are living with any of these conditions just know that you are not alone. There is nothing wrong with you. You are not broken or doing anything wrong. You are stronger than you think and you can get through this.

Self Care

When you are busy caring for a newborn baby and recovering from this massive transition in life & your body it is important to make time for yourself each and every day.

• Drink plenty of water throughout the day. Start your day with a large glass of water.

• Practise big belly breathing. Focus on your breath for a moment. Deepen the in-breath and slow the out-breath. Breathwork is a brilliant way to calm your nervous system, relax and energise your body.

• Movement - move your body daily, that could be through exercise, stretching, walking or dancing. This will help to release feel-good endorphins in your body. Moving your body is a great way to get out of your head and be present.

• Get out of your house daily to get fresh air. There is real therapy in nature. If you can, go to a park or woodlands, somewhere near trees.

• Spend less time on technology, especially social media or forums with other parents where you may compare yourself to others.

• Think of something every day that makes you feel good, it can be a memory, something you are looking forward to or something you are grateful for that has happened in your day.

• Practising mantras and positive affirmations [examples below]

• Journalling, this can be a really great way to get things off your chest.

• Eat the rainbow - try and consume a varied diet without processed foods, caffeine or refined sugars. Look after your gut. Your gut creates 90% of your body’s serotonin, a happy hormone.

• Get as much sleep as possible.

• Sing out loud & proud. Singing is brilliant for depression & there are many choirs for parents. You don’t need to sound like Charlotte Church to sing publically.

• Surround yourself with good music to raise your vibrations.

• Do more of what you love, that lights you up and makes you feel like you.

• Create vision boards and be realistic about what you can achieve each day.

• Try meditation & mindfulness.

• If you are woo woo perhaps try keeping some crystals with you.

Things you can do with your baby

• Skin to skin time which you can get through hugs and baby massage are brilliant for increasing Oxytocin & Serotonin for both you and baby. It also helps with the bonding process.

• Carry your baby in your arms, a sling or carrier - this helps with changes in your hormones by lowering cortisol [the stress hormone] and increases oxytocin [the feel-good love hormone]. Having an understanding your biology can help you, see The Sling Consultancy for more information. Baby carrying also reduces crying in your baby which in turn can reduce anxiety & stress levels.

You are not alone

According to Tommys more than 1 in 10 mothers get Post Natal Depression. This can also affect fathers, adoptive parents & those that have previously miscarried or suffered baby loss.

Reach out to friends & family for help or services like the Samaritans.

There may be local support groups for you to join.

Talk about how you are feeling and be sure to take time out for yourself.

Our message to you

• Don’t be ashamed. This isn’t anyone’s fault.

• Do what you can, don’t put too much pressure on yourself [especially during lockdown]. Try not to compare yourself to others or worry about expectations.

• You don’t need to have everything under control to be a ‘good’ mum.

• Don’t be so hard on yourself, everyone is winging it, some are just good at appearing like they have their sh!t together.

• No baby comes with an instruction manual so do not feel as though you are a failure.

• Tomorrow is a new day.

• This too shall pass.

Positive affirmations & mantras to try

• I am enough

• I love myself & my baby

• I am an amazing mum, even as I work hard to be a better one

• Not loving every moment of being a parent does not mean you don’t love being a mother.

• I am all that my little angel needs

• No one can be a better mother for my children than I can

• Trust your instincts you are the best mum your baby can have.

The advice and suggestions in this blog are from a collective of mothers, health care professionals and Baby Massage & Yoga specialists in the Blossom & Berry network.

Have you lived through any of these mental health conditions?

What helped you through it? Share your top tips with us and help another family <3

The fourth trimester - Nurturing and Supporting yourself through the first few months of Motherhood.

Now, we have all heard of the first, second and third trimesters during pregnancy, each trimester represents a different stage or phase of pregnancy. Throughout these (approximately) nine months, your body and mind go through a huge change as your baby grows and develops. The fourth trimester is an extension of the three trimesters and is a term used for the first few months of a baby’s life, and perhaps more importantly, the first few months of your motherhood journey with your baby. just as your baby is growing, developing, learning, changing and adapting to his/ her new life outside the womb, you too are growing, developing, learning, changing and adapting to new life as a mum. Your body and mind are once again going through a huge change and during this critical time it’s important to listen to your body and give yourself the rest it needs and truly deserves.

As mothers, we naturally want to ‘do’. We have a continuous list as long as our arms, we have daily chores, and we have a house to run and a family to look after. But during this fourth trimester, it is vital for our own mental health and wellbeing (and the health and well-being of our family) that we take care of ourselves and just ‘be’. Here are my six top tips to supporting yourself during the fourth trimester:

Rest

Whether you’ve had a natural birth or c section, a traumatic birth or an elated birth, your body is most likely exhausted, sore and uncomfortable. Letting your body rest and recharge is helping you to heal those scars and wounds, physically and mentally.

Pelvic floor

During pregnancy, your internal body endures a lot of weight. The muscles of your pelvic floor need exercising to ensure good health following childbirth. Booking an appointment with a women’s health physio is advised, but during the early days, at home exercises are a great way to looking after your needs.

Nutrition

Healthy nutrition helps to fuel us with energy and releases those feel good hormones. Nutrition is a simple way to support you during those sleepless nights and demanding days. Of course, it’s also important not to deprive yourself of your body’s cravings, so treating yourself every now and then with your favourite snack will also give you a little ‘pick me up’.

Water

Staying hydrated is important to maintaining a healthy lifestyle. Water is good for our skin, our gut and our overall health. If you are a breastfeeding mother, you will find your body craves water. Having a glass of water close by to you during those feeds will help to keep you hydrated and looked after.

Ask for support

Please don’t be too shy or embarrassed to ask for support. Support could be from a family member, a friend or even a neighbour. And it could be as simple as asking someone to hold your baby whilst you take a shower, by asking for external support, you are supporting yourself.

Baby massage

The baby massage classes I offer can be started within the fourth trimester time frame from as early as 4 weeks old. Massage helps you and your baby to connect and bond in a nurturing and supportive environment with like-minded mums and it gives you the tools to support you and your baby through the early stages of his or her development. You can learn with me online or in person.

It is so important to support yourself during those early days of motherhood. Don’t forget to physically look after yourself, stay hydrated and well nourished, ask for help when you need it and start baby massage when you can with your baby. By supporting yourself, you are supporting your baby and your whole family.

How to do Tummy Time Correctly

Tummy Time

How to do Tummy Time Correctly and Help with Baby Development

In between feeding, winding, changing and napping, it can be difficult to find time within the day to do tummy time with your baby. Then, if you do finally get around to doing it, they vomit or worse still, hate it and cry the house down. Does this sound familiar?

Tummy time seems to be the hot topic lately in discussions surrounding ‘how to help your baby reach their developmental milestones’. So, if you’re wondering what is it and why is it so important for baby development, I am here to help and hopefully offer some ways to help incorporate it into your daily routine.

Why Tummy Time is Important for Baby Development

Before I show you how to do tummy time with your baby, I want to first tell you why it is so important to try and do often I will also try and explain how not doing it may be linked to learning difficulties such as dyslexia and dyspraxia.

I am an 80s baby and when I was born, I was put to sleep on my tummy in my cot as were many millions of other children. Our average development ages were:

• for rolling was 4 months

• sitting - 6 months

• crawling - 8 months

• walking - 12 months

This has been put down to the fact that when a baby is lying face down, also known as ‘prone’, they need to use the muscles in their back, neck and tummy to try and lift their head and support themselves. By engaging these muscles regularly early in life they are better equipped to start pushing up onto their arms then hands and knees. This is the perfect position for crawling.

Since I was a baby the safety guidelines have changed and now the recommended guidelines in line with SIDS (Sudden Infant Death Syndrome) is for babies to sleep in their crib/Moses basket/cot on their backs with their feet at the foot of the bed. In comparison to my generation of babies, who spent around 14 hours a day on their tummies, babies today often do not spend any time at all on their tummy. In addition, the prolonged time on their backs is causing other problems such as hair loss and flat head syndrome. It also means they can develop a real dislike for tummy time in general.

Learning Difficulties Linked to Lack of Tummy Time

But how is this connected to babies developing learning difficulties? Many babies now are skipping a vital developmental stage - crawling - and either opting for bum shuffling or going straight on to walking. When babies crawl, they use both the left and right side of their brains and build important early pathway synapses. When crawling is skipped altogether, or switched for bum shuffling, the theory is that they miss those early brain connections which later in life can affect the way they learn and process information.

If you are feeling overwhelmed with a guilty sense that you’re not doing enough tummy time with baby, do not panic! I have some top tips to incorporate a prone (tummy time) position into your daily routine!

Benefits of Tummy Time

Here are some benefits of tummy time:

• Aids digestion

• Builds muscles

• Supports more complex actions like rolling, sitting, crawling

• Builds early connections within the brain

How to Add Prone Positions to your Daily Routine

If your baby does not enjoy tummy time, it may be best to start with little and often and build gradually. They do not need to be placed flat on a hard surface to receive all of the amazing benefits. Try laying your baby in some of these positions:

1. On your chest

On your chest whilst you are slightly reclined, each day you can gradually lean further back. Support your back by reclining against cushions in a chair or in bed.

2. Across your thighs:

Across your thighs demo 1 - lay baby face down (prone) across your outstretched legs. Help them by lifting their arms over your legs. You can raise one leg slightly higher to keep their head higher than their hips if they’re struggling.

3. On your lap:

Baby on lap demo - sit on the floor bending your knees up towards you, place baby on your lap face down (prone) against your thighs with their head highest close to your knees. Support your back against cushions on a chair or in bed - you may need to recline your body slightly. Each time you practise this make your legs straighter and straighter so baby’s head is lowered and they lay flat.

4. Tiger in the tree:

this can be done either standing or sitting and is with your baby placed face down along your forearm. Their head should be in the crook of your elbow and you can either hold your elbows or use your spare hand to stroke baby’s back.

5. Fireman’s hold:

this hold involves placing your baby up high on your chest with their arms up over their shoulder - as if you are a fire person carrying them. It is also a great position for winding. The pressure of your shoulder on their tummy gives the same effect as on the floor.

Fireman’s hold side angle:

Fireman’s hold side angle

6. Tummy time on the floor:

this way can be the most frustrating for baby and even if you know they really don’t enjoy it, don’t avoid it altogether, slowly build up to it. Perhaps try a few of the other techniques first and then progress to this, it might take you a few days or weeks.

When you are ready to try the on the floor position, put something comfortable down such as a play mat, place baby down on their tummy and help them with the position by gently encouraging their arms forward as if they are in a plank position. Top tip: you can place a rolled-up towel or blanket under baby’s chest to help lift them up.

Now for baby, if they haven’t done anything like this before, it is going to be really hard - like you have to do a 60-minute plank. So be their cheerleader, really encourage them and reward them for doing so well. My trick to build up the time they spend in this position is to do a VERY over-exaggerated count to 10 as soon as they being to voice or show their discomfort. In reality, it is likely more than 10 seconds and more than 20 seconds as I speak in between eg ‘1, oh wow, you’re doing so good, 2 that’s it, baby, keep it up, 3 so close that’s it, 4 so proud of you, 5 look how strong you are!’ - You get the idea.

Add a bright and upbeat voice with smiles and ALWAYS stick to your promise and pick them up/turn them around when you reach 10. This way you are building really good trust with your baby.

Never leave baby unattended during tummy time and only practise when your baby is awake. It is also best to wait until 30-40 minutes after a feed.

At first, your baby may be face down on the mat in this position. This is normal - if your baby is really struggling, you can encourage them to turn their head slightly to the side. As time goes on, they will begin to bob their head (that’s where having a comfy mat comes in handy so they don’t face plant) and then they’ll progress to both pushing their bottom-up and pushing into their arms.

How Long Should I do Tummy Time for?

There is no right or wrong for the length of time you should do it. Some babies are quite happy to lay there for ten minutes at a time, whereas other babies struggle to do ten seconds. Start small and work towards a minute. Each time you practise (especially using the over-exaggerated cheerleader technique) you’ll notice that baby can do longer and longer Start as young as possible and do it little and often if your baby is struggling.

TheBump.com suggests 20 to 30 minutes a day for babies aged three or four months old, with WhatToExpect.com advising three sessions of around five minutes each per day, increasing as the baby becomes more accustomed to tummy time.

Have you Tried Any of These Techniques? What’s Your Favourite?

I am not a GP and in no way suggest you lay your baby on their tummy to sleep. I think it is always best to follow the current guidelines and if you have any questions, I suggest you speak with your health advisor or GP. I do, however, suggest that for those babies that don’t currently spend much time in the prone position, do use some of the exercises stated above for both play and developmental support.

If you have enjoyed learning about how to support your baby’s development through tummy time and prone positions, you might also enjoy learning Baby Yoga with us where we will show you more fun ways to support your baby’s development.