Welcome to Living Well Daily, the newsletter serving up tips to help you live a healthier, happier life.
In today’s edition:
💖Longevity: The Green Prescription
😊Mental / Emotional Health: Your Built-In Reset Button: The Physiological Sigh
🧠 Inner Reps: Guided Meditation: Taking Up Space
☀️Self-Care & Connection
🌱Trauma Healing: Masking (Day 3 of 5)
👇 And more good stuff!
Today’s Edition
You’re doing such a great job. Life can be hard and doesn’t always go as planned but you’re here, you made it this far, and that’s pretty darn incredible if you ask me. I’m proud of you. Love you lots, darling.
The Green Prescription
One of my favourite, most accessible, cheapest and powerful ways to support longevity and well-being is to spend time outside in nature. Time in nature can reduce anxiety, boost mood, increase feelings of calm and clarity, and improve focus and creativity. It also has physical benefits like lowering blood pressure, reducing stress hormones, and improving immune function.
Time in nature tips:
🌱Find outdoor activities you enjoy (reading in a park, gardening, hiking, stargazing, paddle boarding, walking, bird watching, mountain biking, etc.)
🌸People who regularly spend time in nature often report greater satisfaction.
🌳Schedule it in; it is easier to spend time in nature when you plan for it.
🌻Disconnect from technology so you can step into the present moment.
✅Action step: spend 20+ minutes in nature this weekend without technology.
Your Built-In Reset Button: The Physiological Sigh
When anxiety or overwhelm hits, your breath often changes without you noticing: getting shorter, faster, and more shallow. This disrupts your body’s balance of oxygen and carbon dioxide, which can worsen physical and emotional symptoms of stress. The physiological sigh is a simple, science-backed technique that helps regulate your breath, reset your nervous system, and bring calm in under a minute.
Why it works:
🧠 Stress changes your breathing. Shallow breathing throws off the balance of O₂ and CO₂ in your body, which can increase tension, brain fog, and emotional reactivity.
🌬️ The physiological sigh rebalances you. It’s a double inhale followed by a slow exhale, a natural pattern your body uses to release excess CO₂ and settle your system.
💖 It supports emotional regulation. This breath taps into the parasympathetic nervous system (your “rest and restore” mode), helping lower anxiety, tension, and stress in real time.
⏱ It works fast. From personal experience, I find that just 3 rounds starts to bring relief. Use it before a tough conversation, during a stress spike, or anytime you need to come back to center.
✅ Action Step: Try the physiological sigh now:
1️⃣ Inhale deeply through your nose.
2️⃣ Take a second, quick inhale at the top of that breath.
3️⃣ Exhale slowly and fully through your mouth (or nose if that’s more accessible).
Repeat 2–3 times. Let your shoulders drop. Notice what shifts.
Today’s Guided Meditation:
You deserve to feel calm, cared for, and connected. This is one way to gift that to yourself.
Treat others’ opinions as possibilities, not prescriptions. Let their truth invite you to explore your own. You can appreciate their input but the final choice on what you do, believe, or hold is your own.
📖Journal Prompt:
How have you guided yourself through times of uncertainty in the past? Can you take any lessons from that today?
🌟Spark of Joy:
Gaze lovingly at the sky — like when the sun hits the clouds just right and for a moment you feel complete peace.
🦋Weekly Connection & Kindness Challenge:
Send a Gratitude Message: Text, email, or DM someone to let them know you appreciate them and why.
Masking
Masking is a common coping mechanism after trauma. This week’s series helps you notice, understand, and begin to soften the mask.
Day 3: Signs You Might Be Masking
Recognizing the signs is the first step to choice.
🙊You rehearse what you’re going to say before speaking.
🥱You often feel drained after social interactions.
⬇️You downplay your needs or feelings to keep others comfortable.
🪞You change your body language, voice, or tone to “match” others.
Darling, don’t give up on yourself, you’re so worth it. Sending love 💕
Thank you for being here!
Before you go, let us know what you thought of today’s edition and if there are any subjects you would like us to cover in the future reply to this email and let us know!
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With love and care,
Lola & Joshua | The Living Well Team
Living Well Daily is for educational purposes only and is in no way a substitute for professional medical and mental health advice and diagnosis. Please consult a qualified professional for care unique to your needs.
Remember: It’s okay to ask for help. Crisis Lifeline: call or text 988 (Canada & US).