Belly Breathing

Belly Breathing

Belly breathing, what is it? 

Belly breathing is not breathing air into your belly as the only part of you that fills with air is your lungs. Belly breathing is using your diaphragm to breathe rather than using your chest muscles.

When we breathe using our chest muscles, our chest will move in and out as we breathe in and out. When we use our diaphragm, the muscle under our lungs, your belly moves in and out or up and down (depending on how you are seated or lying).

So why belly breathing?

Belly breathing is a way to relax and calm yourself, we should be belly breathing when we are at rest. So as you read this be aware of how you are breathing and if your tummy isn’t moving then you are chest breathing, try to belly breath so that your tummy is moving more than your chest.

Chest breathing is for activity, if you are moving, walking, running or doing some sort of activity your body needs oxygen, your muscles need oxygen to work effectively. Chest breathing gets the air into your lungs so that your body can be supplied with oxygen. Chest breathing gets O2 to where it’s needed.

Belly breathing is, as mentioned above, for rest periods, you may be watching tv, lying in the bath, meditating, doing activities where you aren’t moving too much. Oxygen is still needed but not in as great a demand as if we were/are active.

Belly breathing has a calming affect on us too, it sends the message out that we are at rest and don’t need to be ready for action, our body doesn’t need a large amount of oxygen.

Belly breathing stimulates your vagus nerve and can reduce stress, anxiety, anger, and inflammation by activating the “relaxation response” of your parasympathetic nervous system. Put basically, belly breathing relaxes your whole body.

The vagus nerve is connected to nearly every organ in your body (the only one it isn’t connected to is your adrenal glands that sit on top of your kidneys). Your parasympathetic nervous system is also activated in times of little activity, when you are at rest and is concerned with ‘resting and digesting’. Your body needs rest so that it can do some of those background ‘things’ or processes that it does and that we aren’t aware of, digesting being one of them.

The easiest way to learn how to belly breathe, I find, is to lie down, place your hand on your belly and watch it go up and down as you take steady deep breaths. Once you feel you have mastered it then try it sitting, watching your hand move in and out as you breath.

Belly breathing is something that you can do almost anywhere and is helpful for anxiety, stress, anger, frustration, anything that gets you feeling agitated in some way.

People who suffer from anxiety disorders are often chest breathers, you can sometimes tell by watching them. They will often move their shoulders as they breath, not always every breathe but they will raise their shoulders as if they are trying to fill their lungs more. Even at rest they will use their chest rather than belly breathe.

Chest breathing is the body being on high alert, ready for action, the flight or fight mode, which I am sure you will be aware of (if not then please do let me know and I can do something about it).

So people who suffer from anxiety, anger, panic will find belly breathing helpful, they may need to practise it more than some. Make sure you practise during times of okness, times when everything is ok, not during times of stress or anxiety.

Helen Goad

Hypnotherapy Works

BWRT Penrith

Here is a link you may find helpful:

Impostor Syndrome, is this you?

Impostor Syndrome, is this you?

Impostor Syndrome.

So, to begin with what is impostor syndrome?

Impostor syndrome is a psychological pattern in which individuals doubt their accomplishments and has a persistent internalised fear of being exposed as a “fraud”. Wikipedia 2019

  • Do you feel like you are never good enough?
  • Feel like a fraud?
  • Feel that luck has got you to where you are?
  • Feel like you know hardly anything?
  • Do you feel like you are faking it?
  • Do you see yourself as being below people around you, especially ones at the same level as you?
  • Are you never good enough? even if people tell you so.
  • I feel like a con-artist, conning my way through life.
  • I put myself out there as being better than I really am.

I have also found that people who suffer from impostor syndrome will not accept a compliant. This may be about work, the way they look, the way they are, something they have done. They will always look for a way to distract from it or put it down, or worse put themselves down.

Imposter syndrome is a belief that you are inadequate or and incompetent, even though their will be evidence to prove otherwise.

I found an article that talks about 5 different types of impostor syndrome, click here to read.

  1. The perfectionist – often going hand in hand with impostor syndrome
  2. The supper women/man – believing they are phoney around work colleagues
  3. The natural genius – if it takes time to grasp something, you feel shame
  4. The soloist – asking for help reveals that you are a phoney
  5. The expert – will never know enough, fear of being exposed as inexperienced or unknowledgeable

This image I feel hits the nail on the head. Is this you? Do you feel like any of the above? Is impostor syndrome holding you back?

I have worked with impostor syndrome using an amazing therapy called BWRT® and it really does help.

Contact me if this is you, I can get you moving in the direction you want, feeling more confident in yourself and your own abilities.

Negative Effects of Impostor Syndrome

Whilst impostor syndrome may well fuel motivation, work harder to be better, this is often with a constant feeling of anxiety. I must do better, I need to work harder to prove myself, I need to work harder to look like I know what I am doing, the list could go on.

I found this on –

I feel that the above image really sums up impostor syndrome so very well, it also shows the points at which you can really feel the affects of anxiety. No matter how hard you work, or how good you are as a person, or how good you look, you will always ignore or push away positive feed back.

If the above rings true, then you can do something about it. Remember, you weren’t born with impostor syndrome.

Hypnotherapy or Stage Hypnosis, whats the difference?

Hypnotherapy or Stage Hypnosis, whats the difference?

I asked a question last year on my FaceBook page, what would people like to see a blog about and this was suggested.

The biggest difference I feel is that Hypnotherapy is therapy, Stage Hypnosis is entertainment. I feel that is the simplest way to look at it.

So, I do hypnotherapy, along with other therapies, to help my clients. The therapies that I do can and do help with a wide range of ailments and problems, from physical to emotional issues, from smoking cessation or weight management to anxiety and stress, from fears and phobias to skin disorders, from exam nerves to confidence and self esteem issues, to mention a very small amount of areas that can be helped by hypnotherapy.

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Stage hypnosis for entertainment has been around for many years, I have just had a quick look on Wikipedia and it says that stage hypnotists were performing in the States in 1890’s. I haven’t experienced stage hypnosis for myself but I have spoken to someone who has, he said that he knew what he was doing, but you just went along with it because it all felt right and OK to do so, it didn’t feel silly, “my brain was convinced the situation was real.”

A common question for me as a hypnotherapist is “will I know what is happening?” and the simple answer is yes, however I have worked with clients that go so deep into relaxation/hypnosis that they do not remember. A very natural form of hypnosis is when we find ourselves at our destination but have no memory of the route, we were experiencing hypnosis whilst driving/sitting on the train or bus. This can worry some people, ‘what if something had happened?’ I can assure you that you would have reacted if something did happen, if a rabbit ran across the road, if the bus or train had stopped unexpectedly, you would have been able to react as necessary, your safety is a far greater force inside of you than the hypnotic like state you where in.

I believe that stage hypnosis performers are very talented at what they do, some people believe that it gives hypnotherapy a poor name. I hope that most people will see that stage hypnosis as entertainment and that hypnotherapy as therapy to help people. I also feel that if it wasn’t for the stage hypnosis then the hypnotherapy world may not be as well known, the ‘any publicity can be seen as good publicity’.

So I will never make you cluck like a chicken, eat an onion thinking its an apple 😉

I do therapy to help people move forward in the way they wish, I take them from where they are to where they wish to be. This journey can be challenging and sometimes a little bumpy along the way, if you would like some help with your journey please get in touch.

Why so many questions??

Why so many questions??

Why so many questions during the first session?

Well, as you may know the first session with me can last up to 2 hours, the reason for this is so I can get a big picture of where you are, what your past has been like and where you want to be. All of this is so very important no mater what you have come to see me for, whether its smoking cessation, weight management, anxiety, fears or phobias, the list goes on. What has happened in our past creates the person we are, our experiences good and bad, shape us and the way we behave.

So even if what you feel is a more simple problem it can often be a symptom of something and that something maybe from your past. The subconscious brain or old brain (sometimes called the reptilian brain) is a very simple learning system and is constantly taking in information and putting it into files (for want of a better way to look at it). Those files are good or bad, right or wrong, alive or dead. This can sound extreme and very simple, but this part of our brain is that way. It is referred to as the old or reptilian brain because it is the part of the brain that developed first if we look through the history of man. If we go way back to more cave men times, we were only interested in 2 things, survival and procreation. This part of the brain is still their inside of us doing its bit to keep us alive.

Cavemen 2

So this old brain learns how to do things and over the years they become the way we do things. So if we learn as a child that food is a reward for doing something good or making you feel better when hurt, the old brain learns this and this is part of how we therefore are in the here and now. For example: young person at Uni gets dumped, they go for the ice cream tub or the chocolate draw or the crisp cupboard, the old brain is saying ‘eat food it makes you feel better’ and that food is treat/sweet/salty foods because that was the treat in younger years (sweet for doing well at school, a biscuit when you fell over and hurt yourself).



This old part of the brain has no logic, not like the more conscious or new brain, it also doesn’t have a sense of time like our new or more conscious brain. It has stored the information that if you get hurt, food helps you feel better, simple as that for the old brain. Your new brain may well be saying ‘this isn’t good for you’ or ‘you should be able to cope with this without a sweet treat’ but the old brain is stronger. The old brain looks for a pattern of what it has done in the past that worked and does it again, it goes ‘food helps’ so off to the sweet draw or chocolate tin, etc. The no awareness of time also hinders things for us, the old brain knows something has happened and was successful, you are alive and it doesn’t mater that you where 5 years old and you fell over playing out and mum or dad gave you a biscuit to stop you crying, it just goes that worked before when I was hurt or felt hurt and does it again and again and again.

So there can often be a battle that goes on inside of you, “eat the sweet stuff , you know it makes you feel better” (even if is short lived), “no don’t eat it, it will make you fat” or a “spider, RUN” where the other part of your brain is going “its tiny for goodness sake”. I often here “its like their is a battle going on inside of me….” your old brain is so much stronger than your new brain, your old brain is all about survival and this is a far greater need over everything. The panic of seeing a spider far out ways the part of you that is going “its tiny”.

So coming back to the question, “Why so many questions?” because there may well be something from your past that is sabotaging how you feel and want to be in the here and now. If this isn’t looked into then your symptom, the reason you have come to visit me, may well reappear in the future, some ‘tweaking and adjusting’ to alter the path the brain has always gone down and create a new path may where needed.

I just want to add that the old brain is working about half a second earlier than we a consciously aware of, so that message to “eat sweet food” or “run away from the spider” occurs earlier than we are aware of. So the old brain is heading off down it’s path before we are aware of it, so how do we stop that. Well that would be where BWRT®️ Comes in to play, see the blog BWRT®️ video 1




People often ask “how does it feel?”

How does hypnotherapy feel?


I did a video a while back about hypnotherapy and how it feels and have popped it on here.


The video above gives info on what happens during a hypnotherapy session but also how it feels.

The easiest way to explain how hypnosis feels, ok when you get to the end of the day or the end of a job and you finally sit down, you kind of melt yourself into the chair, you breath out and go ah. If the phone rings or someone shouts for help you have that, ‘I really don’t want to move’ ‘just leave me be’. That I feel is the easiest way to explain how it feels.

However hypnosis or hypnotherapy feels different for all of us it is a very personal experience and is difficult to explain to others often how it felt. For some it can feel light, as if they are floating, others feel heavy, as if they are sinking into the chair. Some people get tingle’s in their arms or legs, feet or hands, some feel that parts become numb (I found my hands would feel like they have fallen asleep). It is such a personal experience, clients often struggle to tell friends and family how it feels, they often recommend giving it a go.

What happens during the first session?

The first session can be known as the initial consultation or the intake session, I simply call it the first session. It can last up to 2 hours and is lots of talking, I need to gain as much information as I can to help you the client to move forward. I therefore ask you the client to be as open as you can be, often answering questions you feel may have no relevance to why you are here. I need a full picture of your life, clients can come through my door with what they feel is their problem and by digging and questioning we can uncover what is behind the problem. Hypnotherapy and the other therapies I do are great but I need to be sure I am working on the real reason why the problem has occurred. What you the client walks through the door with may turn out to be a symptom of something else, if the ‘something else’ isn’t worked with then the symptom may improve but may not go away fully or may return at a later date. If you visit the doctors with a symptom they do further checks to see what is causing the symptom, I do this through questioning to get to the root of the symptom. This is why is can last up to 2 hours.

Follow up sessions for some may be more talking for others it may be therapy and are about an hour.

I would like to add here that talking is a type of therapy and often clients return after the first session feeling better. Being in an environment where you the client can talk freely with no judgement can be very helpful, being able to talk freely and openly can be very therapeutic for some. The client an leave feeling the weight of the world has been lifted some what.


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Smoking slowly killing you??

E6F03133-31F5-41D6-B941-A94F298E7B8CDo you want to quit smoking?

Is the answer yes?

Then how committed are you to quit?

How much do you want to be a non smoker or ex smoker?

Maybe you want to be able to walk upstairs without puffing and panting, or go out for a family walk and be able to keep up.

Maybe you wish to smell nice, your breath smell fresh.

Or do you want more money in your pocket.

Do you wish to be healthy and well, get rid of that persistent cough?

There are many reasons people wish to quit smoking, the list is endless…



Do it for you

The most important thing is you have to want to do it for you, yes family can be a great motivator, wanting to be able to run around and keep up with the kids, BUT it has to be for you ultimately or you will not stay a non smoker.

This is why I asked the questions above, how much do YOU want it?

If it isn’t an 8,9 or 10 out of 10 then I will send you away until it is. I will not waste my time or your money unless you are truly motivated to do this.

I use the fantastic BWRT®️ therapy for smoking cessation, it has an amazing protocol and works a treat as long as you really want it and I mean really want it!

If you don’t really want to quit, you may be getting pressure from a loved one, then it may work for a while but probably not forever. BWRT®️ is a fabulous therapy and works great but it will not work miracles.

Some reasons to quit smoking

A reminder of what you are putting in your body


For up to date prices on smoking cessation please click here

Some will ask why smoking cessation sessions are more expensive, it shows commitment which is what is needed for success.

Smoking cessation is often done in the one session

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Anxiety can ruin so much



0C58BA8B-A9FA-4F5F-9F1D-F9D4D3EB4FEBAnxiety can ruin so much

Do something to stop anxiety

If you suffer from anxiety then it can and dose affect life, from the simple things like going shopping and visiting friends to avoiding family holidays and missing out on life.

For some it’s anxiety all the time, for others it’s connected to certain things like heights, animals, being in open spaces or crowds. It takes on many forms and all are distressing on their own way.

Anxiety has many symptoms, the ones we hear of the most are the hot or cold sweats, tight chest, feeling sick or excessive butterflies and heart palpitations. But for some it’s a fear or dred that engulfs them, others it can affect their vision and give wobbly legs, all distressing in their own way.



Some of the many symptoms of anxiety, but there will be people reading this that may well have others, some will recognise all and have experienced them, others may just recognise one or two of them.


Therapy can and does help, whether it’s anxiety for a particular event, an exam or speech for example, or if anxiety is something that is taking over, social anxiety. BWRT®️ Is an amazing therapy that I do and it doesn’t involve hypnotherapy, some people are wary about hypnosis and hypnotherapy, that may be due to religion and beliefs or what people have seen on tv or in the media.

I have a blog on BWRT®️ and it gives more info.



People often say that depression is living in the past and anxiety is living in the future, where you need to be is in the here and now.

One thing I find that helps to be in the moment is just breathing, I have a timer on my watch for breathing. It is either 2 or 5 mins and all you do is follow the prompts to breath in and out. I have clients that have used an app called head space, I haven’t used it but if you give it a go and find it helpful please let me know.

It can often take a few goes to find what works for you but please take time out and look after yourself




I Enjoy a Walk Out




I often go out for walks but when the high temperatures hit us as much as I enjoy the heat and sun ☀️ I wasn’t heading out for many walks, too hot for walking. I didn’t realise how much I missed it or how positive I feel when I walk regularly.

I was out with a friend earlier in the week, it was a bit drizzly, but that didn’t stop us getting out into nature enjoying a walk and also having a good chat. Both very beneficial in this busy life we lead.

I decided to go out again the following evening and saw 2 deer’s 🦌.


I love it when I cross paths with nature, as you can see they got a bit stressed and parted company. I moved on and could hear one of them shouting for the other, I have never heard them and it sounds very similar to a bark. I headed home with a smile on my face.

Benefits of walking

We all hear that walking is good for you and if you can add nature in to this then that adds to the benefit.

I found this on google and I think it is straight to the point –

“Brisk walking boosts endorphins, the feel-good hormones that improve your mood and lower stress and mild depression. … And while countryside walks cannot cure mental illness, the combination of exercise, solitude, quiet and the beauty of the natural world can be incredibly calming and restorative”. 26 April 2014.

I advise getting out for walks where possible and helpful to my clients, especially when working with weight management, but also when working with anxiety, panic, stress and low mood.

NHS benefits of walking here is the NHS guide to walking.


Ways to incorporate walking into everyday life

It doesn’t have to be difficult

Examples include:

  • walking part of your journey to work
  • walking to the shops
  • using the stairs instead of the lift
  • leaving the car behind for short journeys or parking further away
  • walking the kids to school
  • doing a regular walk with a friend
  • going for a stroll with family or friends after dinner

Positive ways walking helps you


I have found the benefits of getting out for walks it to makes me feel good and if I am lucky enough to have an encounter with nature along the way then that really puts a smile on my face.

Take yourself out for a walk sometime very soon and see how it lifts your mood.


Head out for a walk 🙂





WSN What is it and what does it stand for?

WSN What is it and what does it stand for?

WSN what is it?

WSN is a type of parts therapy, I have popped a link here to parts therapy should you wish to have a look at what parts therapy is.
“WSN is based upon the concept of evolutionary psychology, Warriors, Settlers and Nomads reveals those very skills and psychological attitudes that we have inherited from our ancestors. Teaching us how we have all retained features of the three ancient tribes – the Warrior, the Settler and the Nomad.”
I have taken the above paragraph from Terence Watts book WSN
WSN simpler than other parts therapies
WSN is simpler than some of the other parts therapies in that it looks at 3 different parts of us, kind and caring, strong and confident, get out there and enjoy life. 
Warrior – strong and confident part 
Settler – kind and caring part
Nomad – fun loving part 
Some find the Warrior, Settler and Nomad characters sit uncomfortable with them so I often refer to them as above, strong and confident, kind and caring, fun loving part. Clients often feel better with this way of referring to the characters, they can understand that we all have these parts within us. They may vary in strengths and we may find that in some situations one part is stronger than in other situations, for example the Warrior part of you may come out more at work, the fun loving Nomad part may come out more when on holiday.
These parts all live within us to some degree or another, some are our dominate way of being and our dominant way of being is the way we were born and can not be changed, just like we can’t change the colour of our eyes.    
So a little history lesson.      
If we go back through time we find a time of tribes, there were three tribes, the Warriors which were strong and confident leaders, the Nomads which were fun loving and never stayed in one area for too long, always traveling always looking for new things, new adventures. Then we have the settlers and they are the ones that began to use the land around them rather than roam around, kind caring people who liked to settle down and just be.
The Warriors will have taken advantage of the Settlers, allowing them to set up and create hamlets and villages, then move in and take over the running of the settlement, be leaders. The Nomads will have either continued to travel around or become part of the society created.
This lead to inter breading between the three tribes, fast forward through time up to the present day and we all have parts of these characters within us.


Weight Management, Stress, Anxiety, Motivation, Performance Enhancement, Self-confidence Issues, Public Speaking, Career Enhancement, Counselling, Life-direction finding.

What happens during WSN therapy

Part of the therapy is a lot of questions to really dig and find out which character is most dominant or which characters are most dominant. The questioning also helps to find any internal conflicts that may be there. We may not be our true self, our up bringing may have lead us to move away from our true way of being so that we fit in. For example school and society pushes us towards being the Settler as this is how most feel we should be, kind and caring, looking out for others. School life, teachers want us to do as they wish, however if you are a strong Nomad you may not wish to sit down and read a book or do your writing and maths, you are more likely going to want to play in the sandpit or enjoy arts and crafts. If you are a strong Warrior and leader you will not enjoy being told what to do, you will want to be do the leading. So these more dominant ways of being can and do get pushed out, shoved down and we act more settler as this is how we are ‘supposed’ to be in school and society, do as we are told, be kind to others. This causes internal conflict.

Follow up sessions
WSN therapy looks at using the 3 different parts of us to create balance, to help the conflict within us and therefore help you to feel better in whatever area of life that help or balance is needed.
Once the questioning part has been done we move on to creating VMIs of your characters, this is simply creating a visual mental image of the Warrior, Settler and Nomad. These images or characters we then use to help create the balance. We have meetings and ask questions to the parts, for example who is responsible for my overeating, who is stopping me doing what I wish too, who can help me with my anxiety/stress, who can help me let my hair down more and not be so serious. By asking questions and some can be as simple as how am I doing? We begin to use the parts in the way that suits them best. If life is too serious we ask Warrior to step back and allow Nomad to have more fun and come out more, if we have to deal with a loved one that isn’t well we may ask Settler to help us care and be patient. The list can go on and on.


A brief example:
Woking with weight management, the Nomad was a Victorian bigger living on the streets of London, hungery all the time eating out of bins. This explained the over eating. We asked the Settler if she  would help (she was a lady in her 60s looking after a household), she said she would feed him and look after him. The Settler was happy to help the Nomad, this helped the client by getting her eating habits positive and under control.

WSN a life tool
Once the basics of WSN has been learned it can be used in all areas of life, whether it’s help with an interview or you need help to be more caring and have more paitient, or to have more fun and let your hair down more. It is such a versatile therapy and an amazing life tool for all, I have used this style of therapy with children also and they really do engage with it well.

WSN sessions
The first session can last up to 2 hours and is the intake session where we do lots of talking, this I do with every client no matter what therapy I do with them, this session gives me a good picture of where you are and where you want to be. The follow up session would be the questioning session to explore which is your dominant part or parts. Once this has been completed we move onto the VMI work and then getting them all together to find ways to move forward. These follow session area about an hour.

Hypnotherapy Works Facebook page

BWRT®️ video 1


A bit of background.
Terence Watts is the creator of many therapies and this is one of his. Terence was reading about free will and whether it truly exists. He came across an experiment by a chap called Benjamin Libet (click here to open a post by New Science for more info) that showed that the brain is working earlier than we are consciously aware of, about a half of a second earlier.
So if a reaction to something happens then it is happening half of a second earlier than we are consciously aware. For example a fear, panic, anxiety, should you suffer from any of these, and you know the feeling or those feelings that rise within you, that response to whatever the situation is, begins half a second earlier than you are aware of or than your conscious brain picks up on. So if this reaction is happening earlier then we are aware, we have then got have a thought or reaction that has equally happened half of a second earlier than our conscious brain picks up on. I hope this makes sense, it can get mind boggling as Terence says below.
So a negative reaction to something is well on its way along all the neural pathways in our brain, about 50 meters of neural pathways, before we are consciously aware of it. So how do we stop this. How can we stop the reaction before it begins? That’s where BWRT®️
 comes in. It gets as close to the begin of a reaction as possible to remove it, stop it in its tracks and replace it with your Preferred Response. The preferred response is how you would prefer to feel, be and act in that situation.



Some of the areas I have used BWRT®️ and helped

Cravings – cola, sweet things, Smoking, unhealthy food, alcohol

Anxiety – social, animals, food, agoraphobia

Panic/Fear/Phobia – thunder storms, driving, animals

Sports – golf swing

Smoking cessation (often just the one session)

There are many other areas that I have used BWRT®️ to help my clients along side but not in the same session as my other therapies, grief helping to take away that real sting and hurt of grief. Helping work through a situation that is difficult but will pass, for example a loved one that isn’t well, helping them through this difficult time. Helping deal with guilt. Helping with specific emotional response to situations, for example an empty house when everyone has left. Paranoia, checking other peoples phones. Hair pulling, Trichotillomania.
There are lots more I am sure and lots more I will help with in the future, it is so flexible in what it can be used to help. Terence is often adding to the list of protocols helping us therapists to work with a wider range of ailments/problems/emotions/situation.
BWRT®️ works with strong responses, a very uncomfortable feeling/reaction/emotion that can be accessed by the client, the strength of discomfort has to be up there on the discomfort scale.


BWRT®️ is great at removing a negative response to a situation, a person, an event, an animal, whether its a fear, phobia or anxiety, BWRT®️ gets as close to the begin of the response and replaces it with your preferred response.
An example I often use is a fear of spiders, the distressing reaction to spiders is ‘knocked out’ (so to speak) and replaced with how they would prefer to feel, their preferred response which may be feeling calm and relaxed being in the same room as a spider or being able to pop a glass over it, slide some paper under and pop it outside.

For more info on BWRT®️ please visit or BBRS (British BrainWorking Research Society)

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