Breathe, Reflect and Thrive!

Beauties, the January Blues can feel overwhelming… especially as the excitement of the holidays fades and the winter weather settles in. That’s why we’re so grateful to have wellness and breathwork expert Alex da Silva from Silva Wellness share his insights on turning those blues into vibrant energy for the year ahead.

In this article, Alex offers practical tips and breathing techniques to help you boost your mood, find balance, and set a positive tone for 2025. Through morning sunlight, movement as well as breathwork, Alex’s approach supports mental, emotional, and physical well-being. Read on to learn how to set your intention for the year and bring joy back into your daily life.

Thoughts create emotions that create your daily experiences. Instead of thinking about how you maybe dreading 2025, how about manifesting the 2025 you want to experience. Shifting mindset sets the tone for experiences you want to have on a daily basis. This is by no means disregarding anyone who may be going through trauma, bereavement, financial difficulties, etc. There are certain scenarios you can’t just think your way out of, work has to be done instead. If 2024 has been hard for you, I would invite you to reflect on the year that has passed, sit with your emotions, process and work on them with a professional, instead of bottling them up, shutting them down or numbing them with food, drugs or alcohol.

January Blues can feel overwhelming as the holidays fade, financial pressures mount, and the winter weather continues. It’s a common feeling and one we’ve gotten so used to experiencing that it ends up affecting us throughout the rest of the year. Let’s set the intention for 2025, right here and now. As you go into 2025 there’s a real opportunity for self reflection, healing and growth. You can turn the January Blues into vibrant colours and energy that will make you feel better and even more fulfilled. Firstly, don’t fear the challenges of life, they can be painful in the moment and they can also be incredible gifts, as well as huge learning experiences that will make you stronger in mind, body and spirit. Your emotions don’t kill, they are opportunities to evolve, it’s the impulsive decisions you make in the times of suffering that do.

Happiness, like sadness comes and goes. Experiences created by thought are always temporary. The aim today is to help you find fulfilment in your daily life so you can switch those negative blues into vibrant and positive colours.

Here are my wellness tips and breathwork techniques, to help boost your mood, enhance energy, and cultivate a sense of calm. I’ve outlined my personal combination of tips to help you navigate and even eradicate those January Blues:

Morning Sunlight Exposure

Why it helps: Sunlight triggers the production of serotonin, a hormone that boosts mood and helps with sleep regulation. Lack of sunlight can contribute to Seasonal Affective Disorder (SAD), leading to those winter blues. Even in the winter when the skies are blue and the sun is out, go and get some fresh air and sunlight.

Tip: Try to get outside within the first 30 minutes of waking. Even 10-15 minutes of sunlight exposure can help improve mood and reset your circadian rhythm.

Breathwork for Mood Boosting: The 4-7-8 Technique

Why it helps: Controlled breathing helps activate the parasympathetic nervous system, which reduces stress and anxiety while increasing feelings of calm and relaxation.

How to do it:

• Inhale quietly through your nose for 4 counts.
• Hold your breath for 7 counts.
• Exhale slowly through your mouth for 8 counts.
• Repeat this cycle 3-4 times, especially when you feel overwhelmed or low energy.

Movement and Physical Activity

Why it helps: Exercise releases endorphins, the body’s natural mood-lifters. It also combats sluggishness that often accompanies January Blues. After copious amounts of processed foods and alcohol, movement of any kind is necessary daily.

Tip: Aim for a 20-30 minute daily walk, yoga session, or a workout at home or in the gym. Even stretching can help get the blood flowing and reduce tension.

Alternate Nostril Breathing (Nadi Shodhana) for Mental Clarity

Why it helps: This breathing technique balances the nervous system, calms the mind, and promotes mental clarity and emotional well-being. A great practice to do in the morning.

How to do it:

• Sit comfortably with your spine straight.
  

  

• Close your right nostril with your right thumb and inhale deeply through your left nostril.
• Close your left nostril with your right ring finger, and exhale slowly through the right nostril.
• Inhale through your right nostril, then close it and exhale through your left nostril.
• This is one cycle. Repeat for 5-10 cycles, focusing on the breath.

Mindfulness and Meditation

Why it helps: Practicing mindfulness can help you stay in the present moment, reducing anxiety and negative thought patterns that contribute to low mood.

Tip: Start with a 5-minute daily meditation. Sit quietly, focus on your breath, and gently bring your attention back to the present moment if your mind wanders.

Cold Showers or Face Splashing

Why it helps: Exposure to cold water can trigger a release of endorphins and improve blood circulation. It gives a rush of energy and enhances overall well-being.

Tip: Try ending your shower with a quick burst of cold water or splash your face with cold water in the morning for an instant mood-lift.

Breath of Fire for Energy

Why it helps: Breath of Fire is a rapid, rhythmic breathing pattern that energizes the body, cleanses the lungs, and calms the mind. It helps to combat fatigue and mental fog.

How to do it:

• Sit in a comfortable position with a straight spine.
• Inhale and exhale quickly through the nose, with an emphasis on exhaling (the inhale will be passive).
• Keep the breath even and controlled, but allow the abdomen to pump in and out with each breath.
• Start with 30 seconds and gradually build up to 3-5 x 30 second rounds.

Stay Hydrated

Why it helps: Dehydration can cause fatigue and worsen feelings of depression and irritability. Drink plenty of water to stay refreshed and energized. If you are feeling energetically heavy, fatigued, it’s a good idea to flush your system out with water.

Tip: Start your day with a large glass of water and aim to drink at least 8 cups throughout the day. Add lemon and a pinch of salt for extra benefits!

Journal Your Thoughts

Why it helps: Writing down your thoughts helps to process emotions and release pent-up stress. It can be especially helpful for clearing the mind and understanding any underlying causes of the blues. After reflection, set out your intentions for the day. How do you want to show up for yourself today? Who do you want to show up as at each moment? Stay clear from the “boss b*tch” self affirmation types as calling yourself something negative or derogatory isn’t going to align with high level affirmations. Remember: You are everything you affirm you are.

Tip: Write for 5-10 minutes daily, focusing on things you’re grateful for or setting intentions for the day. Reflect on how you’re feeling and give yourself grace for any tough emotions.

Nourishing Foods

Why it helps: Foods rich in protein, healthy fats, and vitamins can combat inflammation and support brain function, directly impacting mood. If you feel bloated, fatigued, experiencing joint pain and inflammation, you’ve been consuming too much processed foods and drinks. Be kind to yourself.

Tip: Incorporate foods like high protein meat, fatty fish, eggs, nuts, berries, locally farmed honey and kefir yoghurts. Drink herbal teas such as chamomile, peppermint, or ginger to support relaxation.

Social Connection and Support

Why it helps: Spending time with loved ones or reaching out to others can help alleviate feelings of isolation or loneliness that can accompany the January Blues.

Tip: Schedule a weekly catch-up with friends or family. Even a simple text or phone call can work wonders to boost your mood.

Visualization or Guided Imagery

Why it helps: Guided imagery helps reduce stress and anxiety by guiding your mind to a peaceful, relaxing place, creating a sense of calm.

Tip: Close your eyes and imagine a place where you feel safe, happy, and peaceful. It could be a beach, a forest, or a mountain top. Spend 5-10 minutes visualizing this place, breathing deeply and relaxing your body.

By incorporating these wellness strategies and breathwork techniques, you’ll be giving yourself a holistic approach to combating the January Blues, focusing not only on physical health but mental and emotional well-being too. Make sure to take small steps daily, and soon enough, you’ll find your energy and mood shifting toward the positive. You are not just taking care of yourself during the month of January but everyday in 2025.

Healthy habits, like the negative ones, are created with consistency. Choose what works for you and apply it daily. Keep shining.