Zero cost tools for your wellbeing

daily rituals mental health wellbeing tips Mar 23, 2023
Chelsea Pottenger practicing Meditation

Wellbeing is the must-have lifestyle phrase of the moment, but with the abundance of boujee yoga studios, expensive Bali retreats, and rigorous detox programs, it can be easy to feel life it’s a lifestyle that is unattainable. 

You don’t need to have the latest product to take care of your wellbeing. You have everything that you need in your body and mind, you just need to know how to make them work better for you. 

5 zero cost ways you can implement wellbeing into your daily life: 


1. Meditate 

A common misconception with meditation is that people don’t feel they are doing it “right.” There is no right or wrong way to meditate. Meditation is not a way to rid the mind of thoughts completely, but rather to experience the racing mind with compassion. 

When you first begin meditating there can be a lot of head noise, however just like any skill, it becomes easier over time. Until eventually, you find those moments of pure silence, and complete presence - and that’s where the magic lies. 

The benefits of meditation are endless, including increased self awareness, reduced negative emotions, enhanced self compassion and also helps shrink the size of your amygdala, which is the part of the brain responsible for stress and anxiety. 

Set a timer for 10 minutes, sit there, close your eyes and focus on your breath. It may feel uncomfortable to begin with, however this is the point, getting used to being completely within your own mind and body. 

Bookmark these free online meditation tools including Insight Timer, Youtube and Spotify. Head to our website for a free guided practice with Chelsea Pottenger. 

2. Join a community group 

Being part of a community can have a profoundly positive effect on your mental and emotional wellbeing. Community involvement provides a sense of belonging and social connectedness. It can also offer extra meaning and purpose to everyday life.

Write down a list of interests and hobbies, then start looking for like-minded communities through social media, or ask friends and family if they know any. 

3. Try this breathing technique 

Breath-work is one of the greatest tools you can use for your overall well being, and the best part is - it’s entirely free! 

Deep belly breathing with a focus on extending your exhalation activates your parasympathetic nervous system (your rest and digest system) which calms your body and sends signals to the brain that you’re safe, leading to reduced levels of stress and anxiety. 

Try this: 4-7-8 technique. Breathe in through your nose for a count of 4, hold for a count of 7 and out of your mouth for a count of 8. Repeat for 5 minutes or until you feel your body relax. 



4. Go for a cold dip in the ocean 

Cold water swimming activates your endorphins. What are endorphins? They are the feel good chemicals that block the perception of pain and increase your sense of wellbeing! Cold water swimming can be seen to have similar effects as the “runners high.” 

Cold water is also an incredible tool for increasing your stress tolerance. By deliberately putting your body through the physical stress of cold water immersion, it helps to increase your ability to self-regulate, boosting your capacity to cope with life’s ups and downs. 


5. Get up and move

Physically moving your body eg. pilates, yoga, boxing, running, walking is one the best tools you can use for your own wellbeing. When you move your body, you release endorphins (those feel good chemicals we mentioned earlier) which helps to relieve stress and improve your mood. Exercise is also a great way to take a break from technology and everyday challenges and responsibilities. 

Whilst there are so many studios and gyms out there, you can also find free classes online. See Yoga with Adrian or MadFit. 

Alternatively if you only have 5 minutes, try this quick mood booster workout: 

- 30 seconds burpees 

- 30 seconds plank 

- 30 seconds push ups 

- 30 second leg raises 

- 30 seconds squats 

- 30 second break 

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