Manage Anxiety, Increase Energy and Focus with this Simple Technique.

Breathing – something you don’t actually have to think about seeming as it pretty much takes care of itself. It’s an involuntary control mechanism in the body but the really cool part is that it’s also one of the few that is voluntary as well. This means you can turn off the auto pilot and take control. You can hack your breathing! Think Childbirth but a thousand times less intense!

Breathing techniques have been proven to treat insomnia, anxiety, depression, pain control (aka child birth) and more. There are many different Breathing techniques but the particular one I use most often for myself and as a suggestion to my clients is Box Breathing.

The technique: Box Breathing

The first time you give this a go be sure to sit in an upright position in a safe space. Take a couple of deep breathes practising breathing into your diaphragm, picturing your lungs as a balloon. As you inhale the balloon fills up and your stomach rises and then as you exhale the balloon deflates and your stomach falls.

Step 1: Breathe out all the air in your lungs. Hold for 4 seconds

Step 2: Breathe in for 4 seconds through your nose.

Step 3: Hold for 4 seconds

Step 4: Exhale for 4 seconds

This is best repeating for 4 minutes each time although if you are a beginner then start with 2 minutes and work your way up. Aim for a minimum of 2 minutes per day of the box breathing technique.

You will feel the benefits as your nervous system relaxes and your focus will improve. This technique is especially helpful when your child may be having a tantrum or even in a situation where you want to choose to respond, rather than react. It’s also extremely helpful when you are feeling anxious.

To incorporate this habit into your life pick something you do already and attach this to it. It might be every time you park the car in the driveway when you get home or every morning when you wake up. The more often you do this the more benefits you will receive from it.

Estelle xx

If you would like support to make some changes in your life, find out more about The Mumma Hub’s NEW One on One Personalised Coaching Program with Estelle Spano HERE.

This blog post is featured in week 3 of That Gypsy Mum and Sarah Moore Wellness – Wellness Challenge. Its not too late to join! Β – CLICK HERE



Self Care

Self care πŸ’•

It’s a popular phrase these days and quite often when words or phrases become on trend we tend to forget the true meaning behind them.

Self care is about finding things in your life to fill up your cup – yes, but it can also be about reshaping your perspective and intention around things you already do in your life to allow them to be a form of self care for you.

What kind of life are you choosing to live if you “don’t have time” for yourself?

If you are feeling drained, flat, uninspired, easily irritated then let me help you turn your life around. I offer Skype sessions and can even come to your home to make it easier for you to start making decisions to put yourself as a priority.

It’s my mission to encourage mothers in the world to learn how to balance their own needs along with the needs of their loved ones. πŸ’—
πŸ“Έ Apogee Photography

#uniteinmotherhood #mothershealth #motherhood #selfcare #selflove #mothersofinstagram #happymum #healthymum #themummahub #supportmothers #empowermothers #mumlife #holistichealthandwellness


Growing up I thought my parents knew the answer to everything, their words and actions were so powerful because they were the first example I ever had.

There came a point in my life when I was probably in my early twenties that I realised they too are just on their journey of growth and realisation.

Now being a parent, I’m learning everyday just like they were and I have a whole new found appreciation for everything they did both effective and ineffective from my point of view.

People carry out their lives with the tools they have to take action and make decisions accordingly. There will always be some things that we do that may be ineffective as parents but the more conscious we are of our growth and owning our mistakes the more conscious and grounded our children will become as adults. Love, Connection & Acceptance amongst some others are all things I highly value and as I truly learn to find those things in myself I am able to express them for my loved ones.

Making a commitment to yourself and your growth is also making a commitment to those you love πŸ’•πŸ’—πŸ’œ


Photo: Apogee Photography (Jose Garcia)
#consciousmum #consciousparenting #love #iamthebridge #selflove #selfcare #empowermothers #empoweringparents #themummahub #growth #selfcare #mothersofinstagram

Let Them Show You


I’m learning every day how to be a mum, a human, an entrepreneur, a woman, a sister, a daughter, a friend and a partner…

I have noticed a change in Scarlett’s behaviour the last couple of weeks and I know kids will be kids but I realised some of her behaviour has been a way to get my attention. She is checking out the boundaries and learning how to be.

It came to me the other day when she was pulling my hair while I was trying to get some work done. I asked her to stop and I told her it hurt me, dismissively (focusing on what I was doing), she laughed nervously and did it again my response was to turn around and yell ouch and get mad (and don’t get me wrong of course I’ve reacted like that in the past, I’m human) but this time I stopped in the moment and I said do you need some love and she looked up at me and said “yes mummy, cuddles”.

I see this growth and testing of boundaries from S as a call for more connection and guidance. She needs my undivided attention more. So I’m going to do my best to be better at that.

No one is perfect but if you are willing to be open to the signs and experiences gifted to you and step into the growth they bring then your journey as a mother and a women can be one of ultimate love and transformation πŸ’•πŸ’—
πŸ“Έ Apogee Photography
#steppingintoyourpower #empowermothers #motherscoach #mothershealth #consciousmother #transform #growth #learn #themummahub #mothersofinstagram #mothersofig #perthmum #selflove #selfcare #awareness #lifeslessons

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