Be The Light

A Guide to Breathing Exercises and Positive Affirmations

Breathing exercises combined with positive affirmations can significantly enhance your mental and emotional well-being. This guide provides simple breathing techniques and affirmations to help you cultivate calmness, confidence, and positivity.

Breathing Exercises

Diaphragmatic Breathing (Belly Breathing)

Purpose- Promotes relaxation and reduces stress.

First

Find a comfortable position (sitting or lying down).

Place one hand on your chest and the other on your abdomen.

Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest still.

Exhale slowly through your mouth, feeling your abdomen fall.

Repeat for 5-10 minutes, focusing on your breath

4-7-8 Breathing

Purpose- Reduces anxiety and promotes relaxation.

How to Do It-

Sit or lie down comfortably.

Inhale quietly through your nose for a count of 4.

Hold your breath for a count of 7.

Exhale completely through your mouth for a count of 8.

Repeat the cycle 4 times.

Box Breathing

Purpose-Enhances focus and calms the mind.

How to Do It

Sit in a comfortable position.

Inhale through your nose for a count of 4.

Hold your breath for a count of 4.

Exhale through your mouth for a count of 4.

Hold again for a count of 4.

Repeat for 4-6 cycles.

Alternate Nostril Breathing (Nadi Shodhana)

Purpose: Balances energy and calms the mind.

How to Do It-

Sit comfortably and place your left hand on your knee.

Use your right thumb to close your right nostril.

Inhale deeply through your left nostril.

Close your left nostril with your right ring finger, then open your right nostril and exhale through it.

Inhale through your right nostril, then close it and exhale through your left.

Continue alternating for 5-10 cycles.

Affirmations are positive statements that can help challenge negative thoughts and beliefs. Here are some affirmations you can use alongside your breathing exercises:

For Stress Relief

 With each breath, I release the tension in my body.

I am calm, centered, and at peace.

For Confidence

I believe in my abilities and trust myself.

I am strong, capable, and resilient.

For Self-Love

I am deserving of love and kindness.

I honor and appreciate my unique journey.

For Positivity

I attract positive energy and embrace joy.

Every day, I choose to focus on the good.I choose to be the light.

How to Combine Breathing Exercises and Affirmations

Find a Quiet Space, Choose a calm environment where you won’t be disturbed.

Set an Intention

Decide what you want to focus on during your practice—whether it’s reducing stress, building confidence, or cultivating self-love.

Practice Breathing

Start with a breathing exercise that resonates with you, such as diaphragmatic breathing or 4-7-8 breathing. Focus solely on your breath for a few minutes.

Introduce Affirmations

As you breathe, repeat your chosen affirmations either silently or aloud. Sync your breath with your affirmations—for example, inhale deeply while thinking “I am calm,” and exhale while affirming “I release stress.”

Visualize

As you practice, visualize the positive energy of your affirmations filling your body with each inhale and the release of negativity with each exhale.

Conclude the Practice**: After 5-10 minutes, take a moment to sit in stillness. Reflect on how you feel, and gradually return to your surroundings.

Incorporating breathing exercises and positive affirmations into your daily routine can lead to improved mental clarity, emotional resilience, and overall well-being. By nurturing your mind and body through these practices, you can cultivate a more positive outlook on life. Remember, consistency is key—try to dedicate a few minutes each day to your breathing and affirmation practice to experience the full benefit.

In our fast-paced world, finding moments of clarity can feel like a daunting task. The constant barrage of notifications, responsibilities, and external pressures often clouds our thoughts, making it challenging to connect with our inner selves. Yet, there’s an ancient practice that can help navigate this chaos: journaling.

Journaling is more than just putting pen to paper; it’s a powerful tool for self-discovery, manifestation, and cultivating peace. Many people, from artists to CEOs, have turned to this practice as a means of unlocking their potential and finding tranquility amid life’s storms.

The first step to clarity often begins with acknowledging our thoughts and feelings. Writing in a journal allows us to externalize what’s happening inside our minds. Psychologists often advocate for this method because it can significantly reduce stress and anxiety. By recording our thoughts, we can untangle the knots of confusion and gain insight into our emotions.

Journaling is also a potent tool for manifestation. Many successful individuals, including Oprah Winfrey and Austin Butler credit their journaling practices for helping them achieve their dreams. The concept is simple: by writing down our goals and aspirations, we can create a roadmap for our futures.

This is safe space to explore thoughts without judgement.

Discover the transformative power of journaling. This simple practice can help you gain clarity, set goals, and manifest your dreams. Start your journey today and unlock the potential within you.

A Pathway to Healing

I’ve always been fascinated by the healing benefits of essential oils. As someone who supports natural remedies and holistic approaches to health, I’ve explored the use of essential oils for different purposes, such as improving relaxation, reducing stress, boosting my immune system, and easing pain.

Essential oils, derived from plants, have been used for centuries in various cultures for medicinal and therapeutic purposes. As holistic and alternative medicine grows, more individuals are seeking natural remedies to enhance physical, emotional, and mental well-being. Breathe in wellness, breathe out stress.

The healing properties of essential oils are deeply rooted in both science and traditional medicine. The oils contain natural compounds like terpenes, phenols, and esters, which give them their therapeutic benefits. Whether you’re using them for relaxation, immunity, or skin care, essential oils interact with your body on multiple levels:

The use of essential oils can be traced back to ancient civilizations such as Egypt, India, and China. In Egypt, essential oils were used in religious ceremonies, embalming, and medicinal practices. Indian Ayurveda utilized these oils for healing purposes, while the Chinese used them to harmonize body and mind. 

Essential oils have Anti-inflammatory and Antiseptic Properties. Oils like tea tree, eucalyptus, and lavender are renowned for their ability to reduce inflammation and fight infections. These oils are commonly used to treat wounds, cuts, and skin irritations. Lavender, in particular, is soothing for burns and can speed up skin regeneration. 

Pain Relief- Peppermint oil, with its menthol content, is frequently used for relieving headaches, muscle soreness, and joint pain. We use Peppermint daily in my home for neck aches and stomach aches. It acts as a natural analgesic and muscle relaxant. When wintergreen essential oil is applied topically and fully absorbed, it represents the same salicylate as a 325 mg aspirin tablet. Theoretically, analgesic essential oils such as wintergreen could provide comparable pain relief. The powerful anti-inflammatory properties also make frankincense essential oil one of the most effective essential oils for breast pain. Many women experience severe breast pain due to pregnancy or during menstrual cycles. Ginger essential oil is one of the best essential oils for lower back pain, thanks to its pain-relieving properties. Its well-known properties have been studied time and time again, making it one of the top recommended essential oils for back pain. Peppermint and Ginger is my favorite for pain, bloating, neck aches, IBS flare up and so much more.

Respiratory Health- Eucalyptus and tea tree oils are often used in aromatherapy to support respiratory health. These oils help clear nasal passages and fight bacteria, making them ideal for treating colds, sinus infections, and congestion. Essential oils like eucalyptus, peppermint, rosemary, and cypress can be beneficial if you're experiencing nagging respiratory inflammation. My son came down with the flu over the weekend and this nagging cough is persistent. I ended up rubbing peppermint and ginger on his chest and his coughed calmed down quite a bit. 

One of the most well-known benefits of essential oils is their ability to alleviate stress and anxiety. Essential oils can lower feelings of anxiety. Oils like lavender, bergamot, ylang ylang, , Frankincense, Sandalwood and citrus are known to uplift mood and reduce stress levels, creating a sense of peace. I love adding Rose, jasmine, sandalwood frankincense, vanilla and lavender for the ultimate zen roller.

Physical Healing- Essential oils like tea tree, eucalyptus, and peppermint have antibacterial, antiviral, and anti-inflammatory properties. They're often used in natural remedies to boost immunity, soothe sore muscles, or relieve respiratory issues. For example, tea tree oil is a powerful antiseptic, often used to treat skin conditions like acne or cuts.

Mental Clarity- Oils such as rosemary, lemon, and peppermint are known to boost focus and clarity. Diffusing these oils during work or study sessions can improve cognitive performance, while lavender or chamomile promotes relaxation and reduces anxiety, making them perfect for calming the mind before sleep.

Emotional Healing- Beyond the physical, essential oils are also known for their ability to restore emotional balance. The simple act of inhaling certain oils can trigger relaxation or energy, depending on your needs. For instance, citrus oils like orange and grapefruit are uplifting, often used to combat feelings of sadness or fatigue, while floral oils like jasmine and rose can evoke feelings of love, joy, and peace.

How to use Essential Oils:

Use a diffuser to disperse essential oils into the air. This is a great way to create a calming atmosphere. Popular choices for diffusing include lavender for relaxation and eucalyptus for clarity.

Simply inhale essential oils directly from the bottle or add a few drops to a cotton ball. This method is quick and effective for immediate relief from stress or fatigue. Inhale peace- Exhale stress.

Dilute essential oils with a carrier oil (like coconut or jojoba oil) and add them to a roller you can purchase off Amazon. I love making my own natural-healing essential oil rollers. Jasmine, Sweet Orange, Rose, Vanilla and sandalwood is one of my favorite blends. This combo makes me happy every time I roll it on.

Add a few drops of essential oils to your skincare routine. Lavender and tea tree oils can help with acne, while chamomile is soothing for irritated skin. I personally use rose oil and frankincense on my face every am after I wash my face.

Add 5-10 drops of your favorite essential oil to a warm bath. Oils like lavender or eucalyptus can enhance relaxation and promote a soothing experience. You all know I love my magnesium bath flakes with Lavender, Vanilla & Sandalwood, it’s a daily vibe for me.

Create a relaxing foot soak by adding essential oils like peppermint or tea tree to warm water. This is especially beneficial after a long day on your feet. Add magnesium bath flakes to the foot bath for an ultimate relaxing experience. 

Use essential oils like lemon, tea tree, lavender or cinnamon to make natural cleaning products. Add them to water or vinegar for an effective & natural cleaner. I’ve been using essential oils for years to clean my home. The smell alone will have you switching in no time.

Incorporate essential oils into your meditation or yoga practice. Apply a calming oil like frankincense before you begin, or use it in a diffuser to create a peaceful environment. I love making a spray bottle using witch hazel, frankincense and sandalwood for such a beautiful start to my morning meditation. I will spray my body, the air and my mat.

Essential oils are more than just pleasant smells; they're a vibe—a natural, healing force that taps into our deepest emotional and physical needs. As we continue to seek out natural ways to enhance our well-being, essential oils remain a powerful tool in the journey toward holistic health. Whether you're using them to relax, heal, or simply elevate your space, essential oils help you feel more connected to yourself, nature, and the healing energy around you. I promise you will be hooked.

They soothe the skin, they ease the soul,  

Their fragrant whispers make us whole.  

In every scent, a story flows,  

Of ancient earth, where healing grows.  

Self-love begins with nurturing the body and soul, and creating an ultimate healing sanctuary with warm baths and magnesium bath flakes is a perfect way to practice this. A warm bath envelops you in comfort, while magnesium, absorbed through the skin, works to relax muscles, reduce tension, and calm the mind. As you soak, stress melts away, leaving you feeling rejuvenated and more grounded. This act of self-care is not just about physical healing but also mental and emotional restoration. By dedicating this quiet, sacred time to yourself, you cultivate inner peace, recharge your energy, and remind yourself that you are worthy of love, care, and rest. Your health and well-being come first, and this beautiful ritual is a way to honor that.

Whether from exercise, stress, or daily activity, muscle tension can build up. Magnesium is a natural muscle relaxant, soothing soreness and promoting faster recovery. This is great for post-workout care or relieving tension from daily stress.

The calming effect of magnesium can help ease insomnia by relaxing both mind and body, helping to create an ideal state for deep, restful sleep. A bath before bed sets the tone for a good night’s rest, one of my favorite night time rituals.

Magnesium can help improve the skin barrier and reduce inflammation, making it especially helpful for those with skin conditions such as eczema, psoriasis, or dry, itchy skin. It leaves your skin feeling softer and smoother.

Magnesium helps reduce cortisol levels (the stress hormone) and promotes the release of serotonin, the "happy chemical," which induces a sense of calm. A warm bath itself is already soothing, but the added magnesium amplifies relaxation, making it perfect for winding 

down.

Taking care of your body through small but intentional acts like this contributes to holistic health and happiness.

The Japanese have a deep cultural appreciation for hot baths or also known as an Onsen (natural hot springs) which are known for their healing and restorative benefit for centuries. For the Japanese a bath is more than just for hygiene. It’s a ritual. It’s a way of life ,it’s a spiritual healing, a way of meditation & self reflection. A quiet warm soak is a time to disconnect from everything and everyone & concentrate on yourself. I think the Japanese know exactly what they are doing and frankly, I’m a huge believer in this culture. I truly believe a bath with minerals is just as important as working out. 

 
Elevate your bath into a wellness ritual. Revive and renew with a warm magnesium bath. As you rise from the bath, fill lighter and more centered. You deserve to rest recharge and take care of your mind, your body and your soul. Embrace the journey of self-care, you deserve it.