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. 💚

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?” 😊

17/05/2026

Why?

When I first started my journey of self-healing 6 years ago, I was 56 years old with 22% lung capacity, sick and hopeless.

I kept asking myself…

Why do I have high blood pressure?
Why do I have sciatica?
Why can’t I breathe properly?
Why do I have GERD?
Why am I constantly bloated?
Why do I have sleep apnoea?
Why do I have piles?
Why do I keep fainting and falling?
Why do I have itchy skin rash?

So many “why’s”.

But for every “why”, there was a reason.

For one whole year I dedicated myself to learning the “why’s” and finding the “solutions” to those “why’s”.

I studied, took courses and travelled across the world for training. Every course and every training I took related in some way to the health issues I was living with, trying to understand the root causes behind them all.

What I slowly began to realise was that none of these issues were truly separate from one another. They were all connected to the lifestyle I had been living for many years, and every single one of them was reflecting back onto my lungs and my breathing.

I learnt that the body has its own powerful ability to begin healing and repairing when we start supporting it more holistically through the right environment, awareness, nourishment, movement, rest and lifestyle changes.

And today, 6 years later, I still live with COPD, but today my lung capacity has improved from 22% to 61%, my breathing is far better than it was 6 years ago and I no longer live with any of those “why’s”.

That was the beginning of my Back to Breathing journey.

And that is why I will always believe the body is capable of far more than most people realise when we begin supporting it properly and addressing the root causes instead of only managing symptoms.

In life we always have a choice.

I chose to breathe 🌿

Let´s get Back to Breathing

16/05/2026

Understanding CO2 Retention In COPD

A lot of people with COPD hear the words “CO2 retention” but don’t fully understand what it actually means, why it happens, or why it can make them feel so unwell.

So, let’s break it down a bit.

We breathe in oxygen, but we also need to breathe OUT carbon dioxide (CO2), which is a waste gas produced naturally by the body. Normally the lungs remove this CO2 through breathing.

However, with COPD and other lung conditions, the lungs may struggle to fully empty the air properly. Breathing can become shallow, restricted, fast or trapped in the lungs, causing stale air and excess CO2 to build up over time. This is what is known as CO2 retention.

Some people may experience symptoms such as increased breathlessness, fatigue, headaches, poor sleep, dizziness, anxiety, chest tightness, brain fog, confusion or feeling sleepy during the day.

There can be many things contributing to CO2 retention and breathing difficulties.

Breathing patterns play a huge part. Many people unknowingly begin breathing faster, shallower and more through the upper chest over time, especially during stress and anxiety. Mouth breathing, poor posture, lack of movement, weakened breathing muscles and air trapping can all contribute as well.

Food can also play a much bigger part than many people realise. High refined carbohydrates, processed foods, foods that increase inflammation or bloating, and eating in ways that place more pressure on the digestive system can all affect the breathing and the amount of pressure already being placed on the body.

Stress and anxiety are another big factor because when the body constantly stays in a tense, reactive or panic state, the breathing patterns often become even more inefficient and exhausting.

Certain medications can also affect CO2 levels in some people. Some drugs may affect the respiratory control centre in the brain and slow the breathing down, while others can affect the body’s acid-base balance and contribute to CO2 retention indirectly. Sedatives, opioids and medications that suppress breathing are well known for potentially causing respiratory depression and CO2 build-up. Certain medications such as corticosteroids and diuretics may also influence the body’s balance in ways that can contribute to increased CO2 retention in some people.
This is why I always say the body has to be looked at more broadly and not just through one symptom alone.

Most people naturally focus only on the lungs because the breathing is what they feel the most but often do not realise how much the rest of the body and lifestyle can also affect the breathing over time.

Stress, anxiety, poor sleep, inflammation, food choices, lack of movement, posture, breathing habits, smoking, medications, emotional pressure and daily lifestyle patterns can all place additional pressure on the body and lungs without people fully realising it.

The lungs are not working separately from the rest of the body. Everything connects, which is why becoming more self-aware and looking at the body more holistically becomes so important 😊

So how can we start helping support the body to help reduce CO2 retention?

When I first started my own Back to Breathing journey 6 years ago, I began realising that it wasn’t just my lungs affecting my breathing. Stress, inflammation, food, lifestyle habits, anxiety, poor breathing patterns and the overall pressure being placed on my body were all contributing as well.

The more self-aware I became, the more I started reconnecting the dots between the body, the mind and the breathing.

By becoming more self-aware of how we breathe during the day, slowing the breathing down gently, improving posture, reducing mouth breathing where possible, reducing stress and anxiety, supporting the body through better nutrition, gentle movement, better rest and learning how to calm the body instead of constantly staying in stress mode.
The goal is not to force the breathing, but to help support the body in ways that may allow the breathing to become calmer, more efficient and less exhausting over time.

Although all 6 elements should be worked on together, it is crucial to first begin understanding mindset and self-awareness, because once you start becoming more aware of your body, habits, emotions, breathing and daily patterns, the other 5 elements often become much easier to work on 😊

Let´s get Back to Breathing

14/05/2026

What Is Self-Awareness… And Why Does It Matter?

After reading through all of your comments from yesterday’s post, one thing became very clear to me and that is a lot of you are not just struggling physically, you are feeling lost.

Many people spoke about feeling stuck, overwhelmed and unmotivated, not knowing where to start anymore, lacking support, procrastinating, feeling fearful and stressed, and feeling trapped in the same cycle day after day.

And honestly, I think this is where self-awareness becomes so important.

But then some people may ask…
“What actually is self-awareness?”
“How do I do that?”
“What should it look like?”

Self-awareness is simply learning to become more aware of yourself, your body, your habits, your emotions, your breathing and your daily patterns instead of living constantly on autopilot.

It’s learning to stop and notice.

What foods make you feel worse?
When does your breathing become more difficult?
What situations trigger stress or anxiety?
How are you breathing during the day?
How do you feel after eating?
After walking?
After poor sleep?
After rushing around?
After certain foods, environments, medications or situations?

And one thing I highly recommend is writing things down.

When you notice something, write it down....
How did you feel?
What were you doing beforehand?
What did you eat?
How was your breathing?
How stressed were you?

Over time, patterns often start appearing that people never noticed before.

Even tomorrow morning when you wake up, before getting out of bed, just lay there quietly for a moment with your eyes closed and breathe gently.

Notice your breathing.
Notice how your body feels.
Notice your thoughts.
Notice if your body already feels tense or anxious before the day even begins.

When stress or anxiety starts building during the day, stop for a moment.
Close your eyes.
Breathe gently.
And ask yourself:
Why am I stressed right now?
What is my body reacting to?

If you feel bloated after eating, uncomfortable, tired, or your breathing feels worse afterwards, stop and think about what may have triggered it.

The same applies to movement, exercise, sleep, rest and even those nights when you cannot switch your mind off.

Most people never stop long enough to observe themselves this way. They simply react to symptoms day after day without understanding what may be feeding the cycle underneath.

That’s why awareness is often the first real step towards change.

Because once you begin reconnecting the dots between the body, the mind, the breathing and your daily habits, things often start making much more sense.

That is why combining the 6 elements I created is so important, because health and breathing are not just about one thing alone, everything works together.

Mindset & Self-awareness.
Breathing.
Nutrition.
Stress & Anxiety.
Movement.
Rest.

Although all 6 elements should be worked on together, it is crucial to first begin understanding mindset and self-awareness, because once you start becoming more aware of your body, habits, emotions, breathing and daily patterns, everything else starts making a lot more sense and the other 5 elements often become much easier to work on and so will your breathing😊

Let´s get Back to Breathing

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