The big five for a balanced and joyful life
1 February 2025This month we have a guest blog from Rehab Hub’s Pilates instructor, Laura Collin. Laura is a certified Pilates instructor with over 15 years’ experience, and also a level 2 certified Breathwork Coach. Laura is continually updating her knowledge for the benefit of both herself and her clients, which is why she brings such a wealth of support to our patients here at the Hub.
Breathing well
If there’s one thing that ties everything together in our pursuit of a balanced, happy, and healthy life, it’s breath. Breathing is something we often take for granted – after all, it happens automatically, right? But how we breathe can make a world of difference to how we feel, move, sleep, and even think. I’ve seen firsthand how better breathing transforms my clients’ lives. It all begins with understanding the power of your breath.
In fact, I believe good breathing is so important that every one of my in-person sessions ends with a dedicated breathwork practice. This isn’t just a moment of calm to wind down; it’s an opportunity to fully integrate the physical, mental, and emotional benefits of correct breathing. My members often tell me how much they value this time – it’s their reset button and a gift to themselves in a busy world.
Let’s dive into why breathing well is the first of the ‘Big Five’ for living your best life and uncover the incredible benefits of proper, mindful breathing:
- Breathing through your nose improves air quality and hydration
The nose works as an air filter. It warms, moistens, and cleanses the air before it enters your lungs. This means fewer irritants, allergens, and pollutants make their way into your body. Plus, nasal breathing helps retain moisture, keeping you hydrated for longer – something we all need, especially during workouts or a day at the office.
- Stronger and more flexible diaphragm
A deep, intentional breath activates your diaphragm, a key player in core stability and posture. A well-functioning diaphragm helps reduce the likelihood of lower back, neck, and shoulder pain. Not only does this improve how you move and hold yourself throughout the day, but it also means you’ll feel stronger, lighter, and more balanced – whether you’re swinging a golf club or out for a walk with the dog.
- Boosted heart and lung efficiency
Breathing well improves your cardiovascular system, ensuring your heart and lungs work in harmony. The benefits ripple out to your blood pressure, circulation, brain health, and focus. In Pilates, we often focus on coordinating breath with movement – this enhances blood flow and oxygen delivery, keeping your body and mind sharp and agile.
- Improved sleep quality
Struggling to sleep? Breathing through your nose can help. Nasal breathing stimulates the production of nitric oxide, which helps regulate sleep cycles, promote deeper relaxation, and reduce snoring. A good night’s sleep isn’t just the foundation of good health – it’s your body’s way of recovering and rebuilding so you can thrive.
- Support for your cardiovascular system
Whether you’re a seasoned athlete, weekend warrior, or someone aiming to move more, your breathing is key to cardiovascular health. Nasal breathing trains your heart to work more efficiently, builds endurance, and supports recovery. It’s a simple yet powerful way to perform better, no matter your fitness level or activity of choice.
- A direct line to your nervous system
Your breath has a fascinating connection to your autonomic nervous system, which controls your fight-or-flight and rest-and-digest responses. Nasal breathing, particularly slow, steady breaths, keeps you in the “Window of Tolerance” – that balanced state where you’re calm, focused, and ready to respond to life’s demands. This makes breathing one of the easiest tools to manage stress, stay present, and feel more in control of your emotions.
Breathing well is the foundation of everything else in life. It fuels your body, calms your mind, and connects you to the present moment. And the best part? It’s free, and you’re already doing it. By learning to breathe better, you’re setting the stage for success in the other Big Five areas: sleep, nutrition, movement, and connection.
Sleeping well
Sleep. It’s that magical time when our bodies repair, our minds reset, and we wake up ready to tackle a new day (well, that’s the plan, anyway!). Yet, for so many of us, a good night’s sleep can feel as elusive as a perfect round of golf. While sleep isn’t my main area of expertise, there’s no shortage of research and advice out there, and over the years, I’ve picked up a few nuggets of wisdom worth sharing.
If you want to wake up feeling refreshed, energised, and ready to take on whatever life throws your way, here are five key tips to help you sleep well:
- Good nasal breathing improves sleep
We’ve already talked about the magic of nasal breathing in the first section, but here’s why it’s especially important for sleep. Do you wake up with a dry mouth and feel parched first thing in the morning? It’s likely because you’ve been sleeping with your mouth open. Mouth breathing can lead to poor-quality sleep and even snoring. The solution? Shut it – literally! Focusing on nasal breathing during the day can naturally carry over to your nighttime habits, leading to better, more restful sleep.
- Morning sunlight sets the tone for better sleep
A great night’s sleep begins the moment you wake up. Early morning sunlight helps regulate your circadian rhythm, that internal body clock that tells you when to feel awake and when to feel sleepy. Open your curtains, let the natural light flood in, or better yet – get outside for a walk. Even a few minutes of daylight exposure first thing in the morning can help you sleep soundly later. Plus, it’s a brilliant excuse to stretch your legs, breathe deeply, and feel a little more human before the day gets going.
- Cool your brain, cool your room
Did you know your brain’s temperature needs to drop by one or two degrees to prepare for a good night’s sleep? That’s why keeping your bedroom cooler than the rest of your house is so important. Invest in some blackout curtains, crack a window, or use a fan if needed. This isn’t just about comfort – it’s about creating the ideal conditions for your body and mind to rest and repair.
- Invest in a good mattress
Your mattress is your sleep foundation, so it’s worth spending a little extra for something that supports your body properly. A good mattress can alleviate pressure points, reduce aches and pains, and help you wake up feeling refreshed instead of stiff. Think of it as an investment in your health – and your happiness. Bonus points if you pair it with comfortable pillows and cozy, breathable bedding.
- Prioritise your wind-down routine
Okay, I’ll sneak in one extra tip here because it’s just too good to leave out. Your body needs time to shift gears and prepare for rest, so create a calming bedtime routine. Dim the lights, read a book, or try some gentle Pilates stretches. And yes, I know it’s tempting to scroll through Instagram or check emails, but screens emit blue light that can interfere with your ability to fall asleep. Give yourself at least 30 minutes of no-screen time before bed – you’ll thank yourself in the morning.
Getting enough sleep isn’t just about avoiding yawns during your Pilates class or a mid-round slump on the golf course. Sleep is when your body recovers, your brain processes the day’s events, and your immune system gets a boost. It’s the foundation for everything else we’re talking about in the Big Five. Without it, even the best breathing, eating, moving, and socialising habits can fall flat.
In the next section, we’ll explore how fuelling your body with the right nutrition can supercharge your energy levels, keep you strong, and make you feel unstoppable. But first – don’t forget to prioritise your rest tonight. Sweet dreams!
Eating well
Food. It’s so much more than fuel – it’s a way to nourish your body, calm your mind, and connect with others. Eating well doesn’t have to be complicated or restrictive; it’s about making thoughtful, balanced choices that work for you and your lifestyle. Over the years, I’ve discovered that eating clean, whole foods has been the key to keeping me happy, healthy, and energised – both on the mat and off the mat.
My passion for food runs deep, which is why I’m currently undertaking a diploma in Culinary Medicine. It’s the perfect fit for people like me – foodies who believe in the power of nutrition to transform health. I can’t wait to share more of what I learn in future posts!
Here’s a simple, no-fuss guide to eating well that anyone can follow:
- Buy the best you can afford
Quality matters when it comes to food. Fresh, nutrient-dense ingredients will always make you feel better than highly processed alternatives. Whether it’s fresh vegetables, organic meat, or free-range eggs, investing in good-quality food is an investment in your health.
- Start the day with healthy fats and protein
Step away from those sugar-loaded cereals! Starting your day with healthy fats and protein sets you up for steady energy, better focus, and fewer cravings later on. Think eggs, avocado, Greek yogurt, or even a handful of nuts with your morning coffee. Start as you mean to go on, and your body will thank you for it.
- Reduce sugar consumption
Cutting back on sugar has a whole host of physical and emotional benefits, from stabilising your insulin levels to improving your mood. If you’re curious about the connection between what you eat and how you feel, I highly recommend Eat to Beat Anxiety and Depression by Dr Drew Ramsey MD. It’s a fascinating read (or listen!) that explains how nutrition affects your brain and mental wellbeing.
- Food brings people together
Food is about so much more than calories or macros – it’s a way to nourish your mind, body, and soul. From family dinners to coffee catchups with friends, food has a magical way of bringing people closer. Personally, I’ve found that as long as I eat cleanly, I don’t need to worry about counting calories or obsessing over fats, proteins, or carbs. Keep it simple and focus on balance.
- Good food is the best medicine
Remember this – eating well can keep you away from the doctor. The right food can boost your immune system, lower inflammation, and support every part of your health. It’s no exaggeration to say that food really is the best medicine.
So, keep it simple. Eating well doesn’t need to be overwhelming. Stick to whole, clean foods, listen to your body, and enjoy the process of nourishing yourself. The better you eat, the better you’ll feel – and the more energy you’ll have for everything else in life, whether it’s Pilates, sport, or just spending quality time with loved ones.
Next up, we’ll explore the power of movement – how moving well can enhance your posture, balance, and overall wellbeing. Let’s keep building on the Big Five together!
Moving well
Movement is life. It’s as essential to our wellbeing as eating good food and getting a good night’s sleep. Yet, in today’s world of desk jobs and long hours in front of screens, it’s easy to forget how much our bodies need to move. Movement isn’t about punishing workouts or pushing yourself to extremes – it’s about finding joy in the little ways your body can stretch, strengthen, and explore.
Let’s dive into why moving well is such a vital part of a balanced, healthy life:
- Our bodies are designed to move
Just as our bodies thrive on good food, they also thrive on regular movement. When we don’t move enough, our muscles and joints become stiff and weak, and we’re more prone to aches, pains, and even illness. But the good news is that movement doesn’t have to be complicated – little and often is best. A short walk, some gentle Pilates, or even a stretch at your desk can make a world of difference. Keep it simple and keep it regular.
- Movement keeps you independent
Staying active is the key to staying independent, especially as we age. The stronger and more mobile you are, the easier it is to do everyday tasks without help. I’ve written a blog on this very topic called “The Importance of Aging Actively”. If you’re looking for inspiration to keep moving as the years go by, that post is a great place to start!
- Movement boosts brain health
Movement is more than physical, it’s mental too. Every time you move, your brain sends signals to your body, keeping your mind sharp and active. When you pair movement with good breathing (hello, improved circulation!) and nourishing food, the benefits to your brain health are incredible. Regular movement is one of the simplest ways to keep your mind and body connected, healthy, and happy.
- You don’t have to smash your body
Unless you’re training to be the next Olympic champion, there’s no need to push yourself to the brink with high-intensity workouts. Exercise doesn’t have to be extreme to be effective. In fact, overtraining can do more harm than good. Remember this mantra: little and often. Consistency is key. Pilates, a brisk walk, or a round of golf are all excellent ways to keep moving without overdoing it.
How to move well:
Find what you love – whether it’s Pilates, dancing, swimming, or walking the dog, moving in a way that brings you joy makes it easier to stick with it.
Listen to your body – pay attention to what your body needs. Feeling tight? Stretch. Feeling restless? Go for a walk. Feeling strong? Challenge yourself with something new.
Build it into your day – movement doesn’t have to be a big event. Take the stairs, stretch while watching TV, or do a quick Pilates session before bed. Every little bit adds up!
Moving well is about more than just fitness, it’s about living a life full of energy, freedom, and joy. It doesn’t matter where you start, what matters is that you start. When you move regularly and intentionally, you’re laying the groundwork for a healthier, more vibrant life.
Social connection
Human beings are wired for connection. From the moment we’re born we thrive on relationships, community, and the simple act of being seen and heard. Yet, in today’s fast-paced, tech-driven world, loneliness has become alarmingly common. In fact, I often hear it said that loneliness is one of the biggest killers – a reality made even more apparent in the aftermath of the COVID lockdowns.
The benefits of staying socially connected are immense. Not only does it improve your mental health and combat feelings of isolation, but it also boosts your physical health. Research has shown that people with strong social ties live longer, experience less stress, and are generally happier. So, how do we combat loneliness and nurture the relationships that keep us grounded, happy, and healthy? Let’s explore the power of social connection.
- Join a community
Whether it’s a Pilates class, a local golf club, or even a book group, there’s something truly fulfilling about being part of a community. Group exercise classes are a fantastic way to combine fitness with friendship. While each person might have their own reason for being there, there’s a shared energy and camaraderie that’s hard to beat. It’s about more than just working out – it’s about showing up, sharing a smile, and being part of something bigger.
- Take an interest in others
Connection isn’t just about being around people, it’s about genuinely engaging with them. There’s something powerful about being a good listener, taking an interest in someone else’s story, and making them feel valued. In a world that can feel increasingly disconnected, showing kindness, curiosity, and compassion can go a long way. Not only does this strengthen your relationships, but it also adds depth and richness to your life.
Whether it’s catching up with a friend over coffee, attending a class, or simply being there for someone in need, these small acts of connection add up. They remind us that we’re not alone and that life is better when shared.
Bringing it all together
Social connection is the perfect way to round off the Big Five. After all, breathing well, sleeping well, eating well, and moving well are even more impactful when shared within a supportive community. By focusing on these five pillars of wellbeing, you’re not just investing in your own health, you’re creating a life that’s balanced, joyful, and full of connection.
So, whether it’s joining a class, striking up a conversation, or simply taking the time to check in on someone, remember this – the relationships we nurture are as essential to our health as anything else. Let’s keep connecting and growing together!
More about Laura Collin
If you are interested in Laura’s Pilates classes, you can read more about what she provides here at the Rehab Hub, or head to her website for her full schedule of classes in the local area, and online.
