We’re dipping into the season of cozy fireplaces, fuzzy sweaters, and pumpkin-chai lattes. Autumn is my favorite season and yet I always feel a little sense of apprehension as the sunny days shorten and the mornings grow cooler. September is busy and October kisses us with the promise of overwhelm and
later nights trying to do and be everything for everyone we love.
If you’re sacrificing sleep or feeling the sharp sting of stress, you’re not alone. 67% of Canadian women report feeling too busy for comfort while managing a household, children, a career, aging parents, social commitments, and studies. I’m here to share some hope and save you the scars of my mistakes and guess what? You may be only 90 seconds away from breathing a little easier and feeling more at ease and that’s a great place to start. This is almost deceptively too simple but be assured, it’s grounded in science and time-tested with thousands of busy clients from hundreds of classes for women from across the globe just like you.
Let me share my top lifestyle tips to create balance this season by hacking your morning routine.
- Start your day by viewing the sun. Our circadian rhythm requires a connection to the natural world to know when to energize our hormonal system to wake us up fully and also when to wind-down at the end of the day. If you have trouble getting to sleep, consider your day. Getting fresh air on your face and daylight in your eyes or even just looking out the window can completely shift your day. Just remember this ratio: 5 minutes on sunny days, 10 minutes on cloudy days, and 20 minutes on rainy days. Start this on a Sunday and you may be a new person by the weekend! Stick with it; consistency is key here particularly if you’ve struggled with sleep for some time as it may take a little more exposure to this powerful embrace with nature to fully impact your nervous system.
- Sip on some warm water with minerals and a few drops of essential oils while you view the sun. While you watch the sky, enjoy some warm water with minerals & electrolytes (not depleted tap water) + a couple drops of lemon or grapefruit oil and even a daub of honey if you feel a troublesome tickle in the throat. You’ll nourish your brain and organs with precious hydration and plump your cells. This calms the mind and puts us at ease and can be particularly helpful at night, too, so enjoy your lemon + honey “tea” at sunrise and sunset, two hours before bed.
- Wait 90 minutes after you wake to consume coffee. The magic of the first 90 minutes of the day can’t be understated for setting the tone and quality of your day so just wait to have that latte, preferably with a meal, and you’ll make sure you don’t interrupt hormonal cycles and sleep rhythms that can make you feel tired for the rest of the day. Caffeine is also a major contributor to anxious feeling so consider dialing back slowly on the amount
you consume. - Start breathing more slowly and deeply through your nose. Begin with a few slow, deep breaths and then slip into a gentle rhythm of inhaling through the nose and exhaling with a sigh through the mouth. You needn’t force this, just part your lips and really try to let go of any areas of your body where you typically hold tension like shoulders, back, neck, or gut. Do this cycle 6 times and maximize your breathing by adding some essential oils to support your respiratory system.
There is literally nothing else that will lower your blood pressure and softly speak to slowing your heartbeat (these are beautiful things, friends) for feeling of balance and for sleep later) faster than breathing. The power of breathing is well documented and helps you start your day more balanced and with greater clarity and control. Up leveling this 5- minute routine with a couple drops of oils inhaled from your palms or a diffuser gives you access to powerful botanicals to activate your brain and senses so we’re integrating our whole being within the first few minutes of waking which is tremendously powerful for healing and finding balance.
Our bodies are amazing! Did you know that within 20 seconds of inhaling anything, it’s affecting our brain chemistry and within 20 minutes, constituents of that substance will be found in nearly every cell of your body. We are what we breathe so why not maximize this healing potential when the world is calm, and there are no demands on your attention. Personally, I come back to this simple breathing technique a couple times a day to navigate away from stress and the effects of cortisol so if you’re getting sick frequently or have poor sleep, mental fog or poor memory, gut distress, headaches, or anxious feelings, try my 5 minutes routine for even a week and see what difference it will make for you.
While you watch the sky and sip on your lemon + honey “tea”, take a drop of pure
lavender, or wild orange, or spearmint or doTERRA’s Adaptiv calming blend.
Other essential oils that are particularly effective for stress relief including:
- Lavender: Well known for its calming properties, lavender can help reduce anxiety and promote better sleep.
- Bergamot: This citrus oil is uplifting and can alleviate feelings of stress.
- Frankincense: Often used in meditation, it can promote feelings of peace and relaxation.
- Wild Orange: This fresh citrus oil is excellent for reducing tension, boosting the body’s natural immune system, improving digestion, and uplifting mood.
Investing in a Morning Ritual has so many Ripple Effects
Starting your journey with essential oils can be such a simple enriching experience, bringing back moments of peace and clarity and creativity. By choosing the right oils and using them thoughtfully, you can quickly craft find relief from stress and anxiety while building energy for all the fabulous ways you
want to show up in your life and everything your want to do and be.
Embrace the power of nature and take a step towards a calmer, more authentic and centered you!
Scan here as a treasured member of Tammy’s commUNITY to book a complimentary consult with Fran and customize some solutions for your health concerns today. We have also arranged some wellness bonuses for you with this consult, including a free diffuser + trio of respiratory oils and a cherished calming blend ready to help you start the day with more ease and grace.