Your wellbeing matters to us
To help you get started on your wellness journey today, Ostend Medical’s Health Improvement Practitioner Rozanne recommends three evidence-based mindfulness exercises to calm the nervous system and build daily resilience:
Progressive Muscle Relaxation (PMR): Sit or lie down in a comfortable, quiet space. Starting with your feet, tense the muscle group for 5–10 seconds, then release. Work your way upward through your calves, abdomen, shoulders, and jaw. Pay close attention to the contrast between tension and relaxation, finishing with slow, deep breaths.
Box Breathing: Ideal for regulating anxiety and lowering your heart rate, this practice uses equal breath counts:
Inhale through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale through your nose for 4 seconds.
Hold your breath for 4 seconds.
Repeat this 4x4 cycle for 5 minutes daily so it becomes a reliable tool when acute stress arises.
Notice the Moment: Pause, breathe, and look around. Simply observe your immediate surroundings, your physical sensations, and your senses without any judgment.
Life presents its fair share of challenges, but you don't have to navigate them alone. We proudly offer our enrolled patients free access to our caring Health Coach and Health Improvement Practitioner (HIP). They provide a safe space to help you tackle stress, improve sleep, manage mental health or addiction, navigate relationships, and adopt sustainable movement or eating habits tailored to island life. These are genuine conversations with professionals who understand our close-knit community.
Reaching out can feel like the hardest step, but our team is here to make the process as comfortable as possible. Your mental health is just as vital as your physical health—let’s work on both together.
Ready to chat? Call us at 09 372 5005 to book a free session or learn more about how our Health Coach and HIP can support you.