Back to Breathing

Back to Breathing "Welcome to Back to Breathing! Through breathwork, mindset practices, gentle movement, and nutrition. I knew I needed change.

A page dedicated to sharing holistic tools and techniques that improved my lung health, managing COPD, boosting lung capacity and overall well-being. 🌱 A Journey of Healing & Discovery

My path hasn’t always been easy. In my early 40s, I faced serious health challenges with COPD, sciatica and cervicalgia, that pushed me to the edge and made me question the fast-paced life I was living. So I made a

courageous choice: I stepped away from my demanding schedule as a chef and began exploring a more holistic, nourishing way of living. Through study, self-care, and personal exploration, I discovered the healing power of breathwork, nutrition, and mindful living. These practices transformed my health and gave me back my life. Now, I share what I’ve learned in the hope that it can inspire and support others on their own journey back to breathing, back to health, and back to life. 💚

18/06/2026

🌿 Movement & Exercise for Those on Oxygen 🌿

Following on from yesterday's post, I realised I didn't mention those who are using oxygen, mainly because I have never personally used it myself.

However, one thing I have learned through the Back to Breathing community is that being on oxygen does not mean giving up on movement or exercise. In fact, many members have shared how, by consistently implementing the 6 Elements of Back to Breathing into their daily lives, they have regained strength, confidence and improved their quality of life.

Some members have even reported reducing their oxygen requirements or coming off oxygen altogether under the guidance of their healthcare teams.

In my holistic approach, I focus on the 6 Elements of Back to Breathing. Daily implementing the 6 elements into a routine, including breathing exercises, good posture, gentle movement, stress reduction through meditation, good nutrition and adequate rest, all work together to support the body as a whole.

Movement does not have to mean running marathons. It may simply mean chair exercises, walking around the house, using a rollator, attending pulmonary rehabilitation, or taking a few extra steps each day. The important thing is to start where you are and remain consistent.

For those using oxygen, I would love to hear from you. What forms of movement or exercise have helped you most? ❤️

Let's keep moving and let's get Back to Breathing.

17/06/2026

The Last Thing I Wanted to Do Was Exercise… But It Changed Everything ❤️

Exercise, movement and keeping active are extremely important when living with COPD.

I know that when you are struggling to breathe, the last thing on your mind is exercise, and I hear it over and over again:

"If I can't breathe, how am I supposed to exercise?"

When I first started my holistic journey, Back to Breathing, I felt exactly the same. I could hardly walk across the room without gasping for breath. But being sedentary, inactive and doing nothing towards one's health and wellbeing is not what COPD sufferers need, as this will only lead to further decline.

At the beginning of my journey, I chose three forms of exercise: walking, swimming and Pilates. All three are achievable, and each person can progress at their own pace. As energy and confidence build, so too does the ability to do more.

With walking, I started simply by moving around my house. I live in a four-storey house with many stairs, so I gradually tackled one floor at a time. Eventually I made it to the end of the street, and then ventured further and further.

Your lungs don't have muscles of their own. They depend on the diaphragm and the muscles between your ribs to expand and contract with each breath. Walking at a pace that makes you breathe a little harder helps train these muscles. Over time, the diaphragm works more effectively and the smaller muscles in the chest and neck do not have to compensate as much.

Swimming, my favourite of all the exercises, was something I found much easier and more enjoyable. I have always loved the water. Swimming provides a full-body workout, improves circulation and enhances stamina. It can also help improve lung efficiency and oxygen utilisation. The calming effect of being in water creates a meditative experience and may help reduce feelings of stress, anxiety and depression.

Pilates has also played an important role in my journey. I attend a class once a week. Pilates promotes mindful movement and breathing, strengthens the diaphragm and muscles surrounding the lungs, improves posture and encourages deeper, more effective breathing.

Keeping active also supports mental health, helping to reduce stress, fatigue and the frustrations that often accompany COPD. Regular movement may also help reduce the risk of other health conditions, improve sleep and increase energy levels.

Even small, consistent movements matter. Chair exercises, arm exercises, dancing in the kitchen, walking to the end of the road or simply moving around the house all contribute towards maintaining strength, independence and confidence.

Staying active with COPD is not about running marathons. It is about keeping the body moving, supporting the lungs and preventing further decline.

Movement is one of the six essential elements of Back to Breathing. Combined with self-awareness and mindset, meditation, breathing, nutrition and rest, it forms part of a holistic approach that supports the whole person, not just the lungs.

Keep active and let's get Back to Breathing. ❤️

16/06/2026

Summer is here in many parts of the world, bringing with it sunshine, warmer days, holidays, family visits, air conditioning, airports and long journeys. For many people living with breathing difficulties, it can also bring a mixture of excitement and uncertainty.

Questions often begin to creep in. Will the heat make breathing harder? Will the air conditioning trigger coughing? Will flying be too much? Will being away from home upset the routine that has helped things stay stable?

These are very normal concerns, and many people experience them. Summer can bring changes in temperature, humidity, pollen levels, travel schedules and eating habits, all of which can affect how the body feels. That does not mean that summer should be feared or avoided. It simply means paying attention and working with the body rather than against it.

There is no need for perfection. A holiday does not require strict routines, nor does it mean putting life on hold. Sometimes the body may ask for a slower pace, more water, extra rest or a quiet moment in the shade. Sometimes it may mean choosing an early morning walk instead of an afternoon one, or simply giving yourself permission to enjoy the moment without worrying about doing everything "right."

Life is meant to be lived, and breathing difficulties should not take away the joy of making memories, seeing new places, spending time with loved ones or simply sitting outside and enjoying a warm evening.

Summer may look different than it once did, but different does not mean impossible.

What do you enjoy most about summer, and what do you find the most challenging? ☀️

04/06/2026

Runny Nose and Post-Nasal Drip in COPD

Inflammation is often a significant factor in the development of a runny nose and post-nasal drip in individuals living with COPD.

The chronic inflammation associated with COPD can extend to the nasal passages and sinuses, leading to congestion, irritation and excess mucus production. Inflammation can also affect the respiratory tract, making it more susceptible to infections and potentially contributing to symptoms such as coughing, congestion and increased mucus.

The relationship between COPD and nasal symptoms is complex. Whilst COPD itself does not directly cause a runny nose, the systemic effects of inflammation may contribute to nasal congestion and related symptoms. This connection is supported by the fact that our airways function as one continuous system, meaning inflammation in one area can influence another.

Managing nasal symptoms is important for people living with COPD, as healthy nasal passages help filter, warm and humidify the air we breathe before it reaches the lungs.

One thing I have noticed repeatedly throughout my own journey is that inflammation often seems to sit at the centre of many health challenges.

Allergies, irritants, infections, environmental pollutants, certain medications and even dry air can all trigger an inflammatory response within the body. Whilst the triggers may differ from person to person, inflammation is often part of the pathway that leads to symptoms.

This is why I believe it is important to look beyond the symptom itself and explore possible root causes. Rather than simply asking, "How do I stop the runny nose?" it can be helpful to ask, "What may be contributing to the inflammation in the first place?"

For me, this is where the 6 Elements of Back to Breathing come in:

🌿 Self-awareness
🌿 Mindset
🌿 Breathing
🌿 Movement
🌿 Nutrition
🌿 Rest

Each of these elements can play a role in supporting the body, naturally reducing unnecessary stress and inflammation on the system, and creating an environment that promotes better overall health and wellbeing.

The body is always communicating with us. Sometimes symptoms are not just something to suppress, but an invitation to look a little deeper and understand what our body may be trying to tell us.

A question for you all:

If you experience a runny nose or post-nasal drip, what do you think may be contributing to the inflammation?

Have you noticed any changes through nutrition, breathing, movement, stress reduction, rest or other lifestyle changes?

What has your own self-awareness taught you?

Let's get Back to Breathing. ❤️🌿

03/06/2026

Why Does COPD Affect Appetite?

Many people living with COPD notice that their appetite decreases over time. This can happen for several reasons and is often the result of a combination of physical, metabolic and emotional factors.

Increased Energy Demands

Breathing with COPD requires much more effort than normal. Damaged airways and reduced lung function mean the body has to work harder just to breathe, increasing energy expenditure throughout the day.

As a result, some people burn a significant amount of energy simply trying to breathe, leaving less energy available for other bodily functions and sometimes leading to weight loss if food intake does not keep up with demand.

Breathing Difficulties While Eating

Shortness of breath can make eating uncomfortable. Chewing, swallowing and even sitting through a meal may feel exhausting, causing some people to eat less or avoid meals altogether.

In more advanced COPD, overinflated lungs can press down on the diaphragm and reduce the space available for the stomach, leading to feelings of fullness, bloating or becoming satisfied after only a small amount of food.

Medication Side Effects

Some medications commonly used for COPD may contribute to appetite loss through side effects such as:
• Nausea
• Changes in taste
• Dry mouth
• Digestive discomfort

Long-term antibiotic use may also affect gut health and digestion, which can further influence appetite.

Inflammation and Metabolic Changes

COPD is associated with chronic inflammation throughout the body. Inflammatory substances can affect appetite signals within the brain, making people feel less hungry than usual.

Over time, this may contribute to muscle loss, weakness and unintentional weight loss, particularly during later stages of the condition.

Emotional Wellbeing

Living with a chronic condition can take an emotional toll. Anxiety, depression, stress and fatigue can all reduce the desire to eat.

Some people may also struggle with meal preparation, shopping or eating alone, which can further impact nutritional intake.

Why It Matters

Poor appetite can lead to:
• Malnutrition
• Muscle loss
• Reduced strength and endurance
• Increased infection risk
• Slower recovery
• Reduced quality of life

This is why maintaining good nutrition is such an important part of supporting overall health and wellbeing with COPD.

Final Thoughts

Loss of appetite in COPD is not simply about food. It can be influenced by increased breathing effort, shortness of breath, medication side effects, chronic inflammation, emotional wellbeing and lifestyle factors.

Understanding the reasons behind appetite changes is the first step towards finding ways to support the body, maintain strength and improve overall quality of life.

Looking Beyond the Symptoms

One thing I have learned throughout my own journey is that it is important not to stop at the symptom itself, but to ask why it may be happening in the first place.

Loss of appetite is often viewed as just another symptom of COPD. However, as we have seen, many different factors may be contributing to it, including breathing difficulties, inflammation, medication side effects, stress, anxiety, poor sleep, low energy levels, digestive issues and reduced physical activity.

This is why I created the Back to Breathing 6 Elements approach.

Rather than focusing on one symptom in isolation, the 6 Elements encourage us to look at the whole body:

🌿 Self-Awareness – becoming aware of what your body may be trying to tell you.

🌿 Mindset – reducing fear, overwhelm and limiting beliefs that can affect motivation and wellbeing.

🌿 Breathing – supporting more efficient breathing patterns and reducing unnecessary breathlessness.

🌿 Movement – helping maintain strength, circulation, appetite and confidence.

🌿 Nutrition – providing the body with the nutrients it needs to repair, recover and function optimally.

🌿 Rest – allowing the body time to heal, recover and restore balance.

When we begin looking at health through a wider lens, we often discover that symptoms do not exist in isolation and that everything within the body is connected.

By becoming curious and asking deeper questions, we move beyond simply managing symptoms and begin exploring what may be contributing to them in the first place.

Sometimes the most important question is not:

"What symptom do I have?"

but rather:

"What is my body trying to tell me?"

Let's get Back to Breathing. ❤️🌿

02/06/2026

Use It or Lose It: Why Movement Matters for Lung Health

Today I thought we would move into another essential part of lung health: combining breathing with movement.

When I first started my holistic healing journey, one of the hardest things was simply moving without feeling breathless. At times, even walking across the room left me gasping. But slowly, step by step, I discovered that staying active wasn't just possible, it was essential.

Regular movement became one of my most powerful tools for improving circulation, building strength, increasing confidence and helping my body use oxygen more efficiently.

Why Movement Matters

For people living with COPD and other lung conditions, becoming sedentary often makes things worse. The less we move, the weaker our muscles become, and the harder everyday tasks can feel.

Movement helps:
• Improve oxygen efficiency
• Build strength and endurance
• Improve circulation
• Reduce breathlessness during activity
• Increase confidence
• Support both physical and mental wellbeing

Using Your Breath During Movement

One of the most valuable lessons I learned was to stop fighting my breath and start working with it.

During walking:
Inhale gently through your nose and exhale through pursed lips as you walk.

Climbing stairs or hills:
Breathe out during the hardest part of the movement.

Daily activities:
Whether cooking, cleaning or carrying groceries, try consciously matching your breathing to your movement.

Remember:
• Relax your shoulders, neck and jaw
• Inhale gently through your nose
• Exhale slowly through pursed lips
• Find a rhythm that feels comfortable

My Favourite Forms of Movement

Walking

Walking was where everything began. I started with very small goals, from walking to the bathroom, to walking around the house, to reaching the end of the road. Eventually I was hiking mountain trails.

Swimming

I love the water and was fortunate to have access to both the sea and a family pool. I started with a single length of the pool and gradually built from there. Swimming became one of my favourite ways to build endurance.

Yoga and Pilates

These helped improve posture, flexibility and breathing awareness. What began as one class a week gradually became an important part of my routine and had a huge impact on my overall wellbeing.

Gentle Strength Training

Even light weights or water bottles can help build strength and endurance over time.

Qigong and Tai Chi

I was introduced to these during breathwork training in Thailand and immediately loved the combination of slow movement, breath and mindfulness.

Massage Therapy

Although not exercise, regular bodywork helped me relax, improve posture and release tension that was restricting my breathing.
What I discovered along the way was that movement is about far more than exercise.

Each of these practices supported me in different ways. Some improved strength and endurance, some improved posture and breathing, while others helped reduce stress and bring a sense of calm and balance.

This is why I take a holistic approach to COPD. The body does not work in isolation. Movement supports the lungs, but it also supports the heart, circulation, muscles, nervous system, mindset and overall wellbeing.

The important thing is not finding the perfect exercise. The important thing is finding something you enjoy and can do consistently.

And Then There Was Dancing

Believe it or not, my favourite exercise became dancing. You don't need a gym membership, special equipment or perfect health. Put on your favourite music in your living room, kitchen, garden or bedroom and simply move.
I was never much of a dancer, but once I stopped worrying about what I looked like and allowed my body to follow the music, it became one of the most enjoyable forms of exercise I had ever found.

Final Thoughts

Movement isn't about running marathons or pushing yourself beyond your limits. It's about reminding your body that it was designed to move.

Start where you are.
Start with what you can do.
Start with one step if that's all you have today.

The goal isn't perfection. The goal is consistency.

Use it or lose it isn't just a saying. The body responds to movement, and over time those small daily actions can add up to remarkable changes.

Keep moving.
Keep breathing.

Let's get Back to Breathing. ❤️🌿

27/05/2026

Beyond the Diagnosis

I think one of the biggest problems with the way COPD is often spoken about is that many people are left feeling hopeless, frightened and simply waiting to decline.

But while COPD may be classified as progressive and incurable medically, meaning the medical field currently has no pill or direct cure for it, that does not automatically mean there is no room for improvement, awareness, support or a better quality of life ❤️

People can still:
improve quality of life,
breathe better,
reduce flare ups,
become more self-aware,
support the body more broadly,
sometimes stabilise significantly,
and not necessarily feel condemned to immediate hopeless decline.

So, my question for you all today is this 😊

What do you personally do to help improve or support your breathing that is not medication related?

Breathing exercises?
Nutrition?
Movement?
Meditation?
Reducing stress?
Better sleep?
Fresh air?
Mullein or herbal teas?
Self-awareness and lifestyle changes?

I think it would be lovely and encouraging for people to share ideas, experiences and the things they personally feel have genuinely helped them on their breathing journey ❤️

Let’s get Back to Breathing

26/05/2026

Consistency 🌿

After reading through all your answers on my last post, one word kept appearing over and over again: consistency.

And honestly, I think this is something many people struggle with, not only with COPD, but in life in general. Most people already know what they “should” be doing such as breathing exercises, better nutrition, movement, stress reduction, improving sleep or taking better care of themselves overall. The difficult part is not usually knowing what to do, but how to do it consistently.

Life gets in the way. Stress, fatigue, habits, overwhelm, emotions, fear, lack of motivation and discouragement can all slowly pull people back into old patterns and routines. Sometimes people also try to change everything at once, which quickly becomes exhausting and unsustainable.

This is why I personally believe self-awareness is such an important starting point. The more aware we become of our habits, triggers, behaviours and daily choices, the more chance we have of slowly changing them.

On my retreats, consistency becomes part of daily life because people are removed from many of the distractions, habits and pressures of normal everyday living. They begin learning to slow down, become more self-aware and understand that they themselves have to become a priority too.

Every day they practice breathing exercises, meditation, gentle movement, stress reduction and rest. They eat the nutritious foods provided, learn more about inflammation and begin understanding how the body responds when it is consistently supported rather than constantly overwhelmed.

And this is often where people begin noticing that the body responds very differently when it is supported consistently rather than just occasionally.

I also think consistency becomes easier when we stop seeing these things as punishment and start seeing them as acts of self-care, self-awareness and self-respect ❤️

Let´s get Back to Breathing

21/05/2026

A question for you all today 😊

When you really stop and think about your own health and breathing journey, what do you personally feel may be missing most from the bigger picture?

More rest?
Less stress?
Better nutrition?
Movement?
Self-awareness?
Consistency?
Learning to slow down?
Understanding your body better?
Or perhaps finally putting all the pieces together instead of focusing on one symptom alone?

I truly believe the body works as one connected system and sometimes the biggest changes begin when we start looking more broadly at how we are living, breathing and supporting ourselves from day to day ❤️

19/05/2026

Missing The Bigger Picture

One thing I have noticed over and over again is that many people are still searching for “the one thing” that will improve their breathing. One food, one supplement, one medication, one breathing exercise or one treatment, while often continuing chronic stress, poor sleep, smoking, processed foods, inflammation, emotional overload, lack of movement, poor breathing habits, negative mindset and very little self-awareness around what the body may already be struggling with every single day.

Then people wonder why nothing truly changes.

And this is exactly why I always say the body has to be looked at more broadly and not just through one symptom alone because the body works as a whole system, not in separate parts. Breathing is connected to stress, stress affects inflammation, inflammation affects the body, the body affects energy, energy affects movement and movement affects breathing. Everything connects.

This is also why the 6 elements should work together and not separately: Mindset & Self-Awareness, Breathing, Nutrition, Stress Reduction, Movement and Rest.

Sometimes the biggest shift does not come from constantly adding more things to the body, but from becoming more aware of what may already be working against it day in day out.

So maybe the real question is not only “What can I add to help myself?” but also “What part of the bigger picture might I still be overlooking?” 😊

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