Free Recourses
Fight, Flight, Freeze... and Why You Can't Just
"Get Over It"
Learn about the nervous system and Polyvagal theory
Watch the video, it was developed to give a basic introduction and overview of how trauma and chronic stress affects our nervous system and how those effects impact our health and well-being. Much of the content is based on the groundbreaking work of Stephen Porges and his Polyvagal Theory and inspired and informed by the work of thought leaders Deb Dana, Vincent Felitti, Robert Anda, Gabor Mate, Dan Siegel and Peter Levine.
Treats For Your Soul Journaling
Gratitude journaling is more than just listing what’s going well — it’s a mindful practice that builds emotional resilience and self-compassion. By regularly writing down what we’re thankful for, good at and doing well, we nurture a positive mindset while also creating space to acknowledge where we need support. This gentle balance of gratitude and honesty helps us stay grounded, kinder to ourselves, and open to growth and healing.
Download your gratitude journal here
Why Journal?
Journaling is a simple yet powerful tool for mental and emotional wellbeing. Just a few minutes a day can help you:
-
Reduce stress and anxiety
-
Understand your thoughts and feelings
-
Build emotional resilience
-
Improve sleep and focus
-
Track patterns, progress, and goals
-
Support healing and personal growth
Whether you’re processing emotions, setting intentions, or simply making sense of your day—journaling helps you reconnect with yourself. Start where you are. There’s no right or wrong way to journal.
Download your internal weather journal here
Try Light Breathing Exercises for Beginners - 12 min Buteyko Breathing Exercises
For sleep try this Buteyko Guided Relaxation for Sleep & Insomnia - 10 min guided exercise for sleep
Listening to this video for deep relaxation with Buteyko breathing - 15min Guided Deep Muscle Relaxation Exercises
Intermittent Breath Holding, takes only a few seconds to hold your breath and make a positive shift in your body's chemistry, try it - Intermittent Breath Holding Exercise
Commit to 24/7 Nasal Breathing - Switching from mouth breathing to nasal breathing was a total game changer for me. Almost instantly, I felt calmer, my blocked nose cleared, and my mind felt sharper. Nasal breathing works with your body—not against it. It filters the air, engages your diaphragm for more relaxed breathing, and boosts oxygen uptake. Best of all? It takes no extra time and delivers benefits around the clock.
Walk with your mouth closed, incorporate short walks into your daily routine, breathing only through your nose. This not only combats a sedentary lifestyle but also helps regulate your breathing patterns for the day.
Try a phone-free walk during your lunch break or while running errands.
Combine Walking with Breath Holds, by holding your breath, you can elevate levels of CO2 in the body, helping to reset your breathing centre for calmer, slower breathing 24/7, which will improve your sleep.
Read the guide to walking with breath holds here.
Incorporating these simple breathing habits doesn't require much extra time—just a shift in awareness.
Begin with one or two, and as you see the benefits, you can incorporate more.
For guidance and motivation, you can contact me at
0468 466 445 or gun@holistictherapycopunselling.com.au for booking individual sessions
Whatch this space more free recourses is on its way
My logo was inspired by the ancient Triskele or Triple Spiral, one of the oldest symbols of spirituality.
Representing continuous movement and growth, the three interlocked spirals reflect the connection between the mind, body, and spirit
as well as the cycles of life — birth, death, and rebirth
Rooted in Celtic tradition, the Triskele also symbolises balance, transformation, and the harmony between the inner and outer worlds.
Its flowing, unbroken design captures the essence of personal evolution and the journey toward wholeness and enlightenment.
Values that deeply align with my therapeutic philosophy.
