Optimal breathing: An essential tool for your health and wellbeing

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By Lina Salih Didi

Optimal breathing habits are essential for our health and wellbeing.

Notice your breathing patterns as you go about your day; they change from moment to moment to reflect your mental and emotional states.

Stressful situations constrict our breath and make them more shallow. Conversely, when we are at ease, the breath is allowed to flow languidly into the belly.

Belly breathing stimulates the vagus nerve and promotes the parasympathetic nervous system, which is better known as the rest and digest system. This system acts as a counterbalancing force to the sympathetic ‘fight or flight’ nervous system that most of the modern world seems to be stuck in all the time, even after the workday (and workweek) ends.

The ills of being stuck in fight or flight mode are aplenty; high blood pressure, anxiety, depression, obesity, chronic inflammation, and the list goes on…

The good news is that the cure for these problems lies right beneath your nose! Breathing is the only biological activity governing our autonomic nervous system that is both voluntary and involuntary. No wonder then that the Ancients of the East developed complex breathing exercises that enabled them to manipulate their mental, emotional, physical, and spiritual states.

Many breathing exercises exist, all of which serve different purposes. In this blog, I would like to share the 365 breathing technique with you.

This deceptively easy technique created by Dr David O’Hare has remarkable immediate and long-lasting effects which cannot be
understated; it reduces cortisol levels (stress hormone), increases DHEA (the only hormone that regularly reduces with age, thus giving it the nickname ‘youth hormone’), increases salivary IgA (immune system support), increases oxytocin secretion (a neurotransmitter associated with feelings of pleasure), increases alpha waves (brainwaves associated with calm, wakeful states and which aid memorization and learning), and more.

365 is a formula:
• 3 times a day
• 6 breaths per minute
• 5 minutes per session

Inhale through your nose for 5 counts, taking the breath into your belly. Exhale through gently pursed lips for 5 counts. Practice this exercise for 5 minutes, 3 times daily. This exercise is best practised first thing upon waking, before lunch, and at the end of the working day.

This exercise seems simple enough, and it is, but as with everything in life, consistency is key! I encourage you to give it a try and set your alarm three times a day, to begin with, while you establish a routine.

Go well and breathe easy!

Lina Salih Didi is a Breathwork Facilitator. She offers breathwork and energy healing sessions at Sen Wellness Clinic in London and via Zoom. To enquire about working with her, send a DM or email.

Davia

Davia is our Retreat Specialist and manages enquiries and bookings for those interested in visiting us at the Sanctuary. Her in-depth knowledge of the wellness programmes we offer means she will be able to answer any questions you may have, so please don’t hesitate to get in touch!

Davia is also Clinic Manager at Sen Wellness London, ensuring the smooth running of our holistic hub in the medical district of Harley Street, where we offer osteopathy, acupuncture, yoga, meditation and community events as well as retreats in the UK and Europe.

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Sen Wellness Sanctuary
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I stayed at Sen Wellness Retreat for 11 days and it was truly an unforgettable experience. From the moment you arrive, the peaceful atmosphere and stunning natural surroundings make you feel instantly at ease. The location is absolutely magical — a perfect place to disconnect and reconnect with yourself.

The staff are incredibly kind and welcoming. While many of them don’t speak much English, their warmth and genuine care shine through in everything they do. The doctors and therapists, in particular, are remarkable — true professionals who approach their work with deep humility and kindness. You can feel that they are very special souls, and their presence really enhances the healing experience.

The food was another highlight — all vegetarian, beautifully prepared, and full of flavor. Their homemade peanut butter is hands down the best in the world! The yoga sessions were gentle, grounding, and deeply relaxing, perfectly complementing the holistic approach of the retreat.

All in all, my time at Sen Wellness was absolutely amazing — for some, I can imagine even life-changing. I would recommend it wholeheartedly and would absolutely return!
A magical retreat! Serene lagoon, caring staff, and rejuvenating yoga. Perfect place to relax, heal, and reconnect with yourself. Highly recommended!
Great Experience.
Amazing Location.
Unreal Food.
All round phenomenal experience.
Attentive to your every need.
Peaceful.. Tranquil.. Healing.
Five stars.
A Truly Special Place – Deep Healing and Kindness

I spent 13 days at Sen Wellness Sanctuary and had a truly beautiful stay. I took part in both the Wellness Program and the Long Covid Treatment, and I couldn’t be more grateful. I arrived feeling tired and depleted, and left with energy, clarity, and a deep sense of motivation—something I hadn’t felt in a long time.

The entire team is incredibly warm, attentive, and kind. Every single person goes above and beyond to make you feel supported. The treatments and massages were outstanding—especially Rasanga and Nisansala have magical hands! One of the best massages I’ve ever had came from Rasanga.

The food was absolutely delicious—nourishing, creative, and full of flavor.

Dr. Chamodi is caring and always available to answer questions with patience and warmth. Yasemine, who takes care of the guests’ well-being, is simply wonderful—a deeply compassionate and generous soul. Thank you for everything!

The yoga sessions with Shefali were an absolute highlight. Her morning classes are more dynamic, the evening sessions are calming and intuitive—always in tune with the group’s energy. She combines breathwork, meditation, and movement beautifully. She’s not only a great teacher but a wonderful human being. I will truly miss her.

There are also a few lovely extras and little adventures around the retreat, some offered by the Sanctuary and others available at a small cost: a short hike to a temple with breathtaking views, a quiet lagoon boat ride, watching turtles nest on the beach, or even a safari where you can see elephants (definitely visit the orphanage too!).

If I had to mention one small thing: prices for extras like a coconut, laundry or lunch on the day of departure could be reconsidered—but this didn’t take away from the overall experience.
And one thing I would have appreciated: a bit more explanation in advance about Ayurveda and how the Long Covid treatment would work.

I’m so thankful for this time of healing and rest. I will definitely be back—and do recommend Sen Wellness Sanctuary to anyone seeking deep transformation in a safe, caring, and beautiful space.
What a nice calm time to spend, the staff are very friendly the food is so good! its nice having meals with other residents, the massages were amazing, sound bath, meditation and yoga were so relaxing! And they have activities you could do like visiting the temple or the lagoon!
The pool and the beach are right outside! I drank so much water there haha but I definitely felt great!

Overall super chill time highly recommended
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