By Hazel Scott

Valentine’s Day is traditionally a time for showing love and appreciation, and can often be a reminder that we don't always set aside enough time for that special person. That person is usually a partner, soulmate or bestie, but it can also be you - you deserve the love too! This month gives us an opportunity to set some time aside for some self-love, to ensure we’re not neglecting what our bodies and minds need. 

Regulating the nervous system is an act of self-love that can enhance relationships (with ourselves and others) and improve social interactions. It helps restore balance and calm, makes us feel centered and more capable of handling stress. And who doesn't want to sharpen their concentration or boost their immunity?  

There are many gentle activities you can easily incorporate into your everyday routine that will help restore the balance your body and mind need. Here are some of our favorite ways to nurture your physical, psychological and spiritual well-being.

Practice gratitude

Each day should bring us moments - no matter how small - of contentment, and gratitude is a form of self care that’s a really positive way to start and end your day.  If you appreciate the good things in your life, you can move away from negative thought patterns and into more confident, hopeful and positive territory. You can rewire your brain for less stress and more joy by using simple techniques that also boost your mental health and nurture more positive relationships. We wrote a feature on practicing gratitude with some great tips for getting started here.

Exercise regularly

We all know that regular exercise is good for our hearts and minds, and how taking a break to exercise helps us perform better in other areas of our lives. We’ve all heard of those endorphins and how they make us feel good. But did you know that exercise also regulates the nervous system?

It does this by stimulating the release of neurotransmitters like dopamine, serotonin, and norepinephrine, which promote those feelings of well-being and reduce stress. Exercise also activates the sympathetic nervous system during the actual physical activity, increasing your heart rate, shutting down digestion, and reducing pain sensitivity. Then it helps the parasympathetic nervous system take over during the post-workout cool-down period, helping your body settle into a relaxed state, which slows your heart rate and respiration, and resumes digestion, leading to a balanced state and improved overall nervous system function. 

Meditation and the benefits of breathing exercises

Meditation in a quiet space offers the opportunity to focus on your breath or a calming phrase. You can find short, self-guided meditations online that prioritize self-love and help you focus on acceptance, that you are worthy of your own compassion and love, permitting yourself to love and be loved.

There is a whole range of breathing techniques you can practise that will help to reset your nervous system and calm the body, including:

• mindful breathing - focus attention on the breath, noticing it coming in and going out

• deep breathing - take slow, steady breaths that oxygenate the blood and nervous system 

• 4 7 8 breathing - breathe in for 4 seconds, hold for 7 then exhale for 8, to reduce anxiety or help you get to sleep

• box breathing - breathing at equal intervals, this is also known as square breathing

• humming bee breathing - this is an established yogic breathing technique that involves making a humming sound while you exhale

• alternate nostril breathing - this helps balances activity between the right and left hemispheres of the brain, and reduces blood pressure

• Diaphragmatic breathing - a type of deep breathing that helps stimulate the vagus nerve which runs from the brain to the large intestine, aiding digestion and improving sleep and heart rate variability

Prioritize sleep

A good night’s sleep has so many health benefits. So why do we settle for anything less? Anxiety, stress, worries, even hormones can interfere with our sleep patterns, but there are changes you can make that can help.  One of these is the 10-3-2-1-0 method, which encourages you to avoid certain activities in the approach leading up to bedtime. 

10 - no caffeine 10 hours before bedtime

3 - no food or alcohol 3 hours before bedtime

2 - no work 2 hours before bedtime 

1 - no more screen time or scrolling an hour before you go to sleep 

0 - this is the number of times you should hit the snooze button in the morning. If you can do this you’ll find that having a regular set sleep time and waking up time really helps with your circadian rhythm and quality of sleep.

If you need a little help winding down bedtime, our calm (beauty) supplement will relax your mind and body so you get a better quality sleep.

Plan an evening pamper

In the evening our bodies and minds need to unwind - whether that’s after work, after your kids are in bed, or after you’ve done the final dog walk of the day. Create an environment that appeals to your senses. Set the scene with soft lights, mood music, scented candles, a luxurious bubble bath for a long, recharging soak, have huge, fluffy warm towels ready and make sure you have clean linen on the bed. Sounds like date night? It should! 

Choose high quality, natural skincare for a routine that cleanses, nourishes and works overnight. Remember to apply any overnight skincare at least 20 minutes before bed so it can absorb into your skin before your face touches your pillow. 

1. Cleanse away the day - with a double cleanse! Remove makeup with our holi (cleanse) cleansing face oil and makeup remover. Its nutrient-dense base of luxury oils will emulsify dirt, oil, and makeup while calming plant extracts reveal your complexion’s natural luminance. Follow with acid (wash) lactic acid skin brightening cleanser. This gentle foaming formula dissolves dead skin cells and fortifies the complexion with hydrating and healing properties.

2. Spritz and prep - so that your skin will better absorb what you add next. holi (water) pearl and rose hyaluronic essence is ideal - its high molecular weight hyaluronic acid naturally binds water to bring moisture to the surface of the skin. Gently mist 3 to 5 spritzes to face, neck, and décolleté or 3 to 5 sprays into your hands and press gently into the skin. 

3. Hydrate - pump 3 more spritzes of holi (water) into the palm of your hand and mix with a dash of holi (c) then apply the mixture to your skin. Here’s Jena with a quick video showing how to do this. This will plump fine lines and wrinkles as it lifts the skin, promoting elastin and hyaluronic acid production in the skin’s deepest layers. 

4. Moisturize - holi (lift) ageless lifting and firming serum is made with 12 patented actives that flood the skin with hydration while offering skin-smoothing and soothing effects similar to Botox—all with zero downtime. We formulated it with 100% French silk peptides to help stimulate collagen and elastin production. 

5. Seal and finish - overnight oils are heavy in consistency, so they go on last, locking in other products and creating a protective barrier that prevents moisture loss. Just massage 4-5 drops of holi (oil) refining ageless face serum into the face, neck, and décolleté. The nourishing blend of vitamin B- and E-rich Japanese rice bran and vitamin A- and C-rich rosehip oils work overnight to hydrate and create a luminous finish. 

6. For the body - falling asleep with soft, smooth, gently scented skin all over is a big part of why we created our body (balm). It delivers glistening, ageless skin and its rich, dewy, serum-like texture melts onto your skin for ultra hydration and a sexy, satin glow. And in the morning, your skin will still feel soft, silky and nourished from head to toe. 

Take time away from social media

Ever pause a movie you’re watching to check your likes, follows and comments? Or switch the bedside lamp back on to have one last look at your inbox? Do you take your phone out on a nature walk to get the photo then spend the next 10 minutes dealing with things that really could have waited?

Constant exposure to digital devices, notifications and information overload can contribute to increased stress and anxiety. We were not designed to be ‘switched on’ all the time. A digital detox allows you to step away from the demands of technology and allows you to choose when you respond. It provides a mental break and reduces that sensation of feeling overwhelmed.

Spend time with your pets

Spending time with pets, dogs in particular, can be a very effective form of self-care and has been found to reduce stress, anxiety and depression. Dogs can help with co-regulation of our nervous systems and be a part of emotional regulation strategies to help lower anxiety. Playing with dogs has been shown to release oxytocin, a hormone associated with social bonding and relaxation. Sleeping with our dogs actually increases our sleep efficiency. It’s also great for lowering our blood pressure, which helps us to unwind and drift off more easily.  If you want to know more about the benefits, read Jena’s October edit.

Get busy doing nothing: scheduling some time just for yourself is a great idea, and intentionally "doing nothing" can help regulate your nervous system. It allows your body to naturally return to a calm state, giving your system a chance to reset and activate the parasympathetic nervous system - the one that’s responsible for relaxation. You’ll find this beneficial for managing stress and anxiety, especially when you practice it regularly. If you’re not great at doing nothing - and still hear the ‘I must do x, y, z’ noises - start with five minutes each day, then ten, and build it up to half an hour. Use the time to practise some of the breathing techniques to help switch your mind off for a little while. 

Sharing the Love

All of this means you’re giving your body and mind the chance to switch off from everyday stresses and physically reset to reach equilibrium. By setting aside guilt-free time and indulging in some of these self-care activities, you’ll be in a much better place to give your time and love to others.