Anxiety and panic attacks, stress to calm

During this episode I share some of my journey with episodes of anxiety and panic attacks, which massively adversely affect our mental health and stress levels. We look at what it is and the symptoms and some ways to help including seeking professional help. 

I share  4  tips to help with anxiety and panic attacks. 

 This episode includes a de-stress breathing exercise you can try at your desk, in the bathroom, sitting, standing, lying down or even walking!


Welcome to season 5 of the mindfulness Pilates podcast, I’m Beverley Densham Mindfulness Pilates Teacher of over 26  years & Author of the stress to calm series

I really look forward to bringing you tips to reduce back pain and feel good, relaxation, positive affirmations, and inspiration every week to inspire you in body and mind for more relaxation, stretching, core stability, back strength, better mental health and happiness.

Listen here:

Thank you for tuning in, would really appreciate if you share it with anyone you know you think it would help, would really appreciate a review if you tuned in and enjoyed an episode.

Love Bev

Overwhelming anxiety and managing intrusive thoughts with Malvika Jaganmohan.

Malvika is a family law practitioner, with a particular specialism in public and private children law. She was named a Tier One ‘Rising Star’ by the Legal 500 in 2023 and 2024.

It was wonderful to meet Malvika at the Association of Lawyers Wellbeing webinar where we were both guest speakers where she gave an inspirational talk on mental health and stress.

During this episode Malvika shares her journey with mental health and stress, including a period where she tried to take her own life.

She shares her 3 tips to help with anxiety and intrusive thoughts and we discuss about seeking help with the Doctor and relevant medical professionals such as Psychologists, Psychiatrists, medication, therapy and more.

We also talk about the belief about 'not having time' to fit in de-stress and self care tools and how we actually do have time.

This episode includes a de-stress breathing exercise you can try at your desk, in the bathroom, sitting, standing, lying down or even walking!

I'm grateful to have had such an amazing woman on the podcast - thank you Malvika.

Alongside her practice, Malvika is very active in the wider legal community and is a founding member of Women in Family Law. She is chambers’ representative within the West Midlands Family Law Bar Association.

A trustee for Advocate, the Bar’s pro bono charity, Malvika has been a volunteer barrister with Advocate and is part of the core group for The Transparency Project, a charity which explains and discusses family law cases in England and Wales with the aim of demystifying the family justice system.

Malvika is particularly passionate about mental health and wellbeing amongst lawyers; she runs her own blog on the subject, and is a Champion for LawCare.

Additionally she co-hosted a popular family law podcast entitled ‘Professionally Embarrassing’ which was shortlisted for ‘Family Law Commentator of the Year’ in the LexisNexis Family Law Awards in 2021 and 2022.

Malvika is public access qualified and she is the public access manager for chambers.

Malvika Jaganmohan: https://www.stiveschambers.co.uk/barristers/malvika-jaganmohan/

Blog: https://www.stiffupperlipblog.com

Twitter: https://x.com/malvikajaganmo1

3 types of bad posture 3 tips to improve your posture and back pain.

This week on the Podcast I focus on 3 types of bad posture.

And most importantly give you 3 tips to improve your posture and back pain.

Having bad posture can compress the discs in your spine, creating muscle imbalances, strength and flexibility imbalances and cause pain.

My 3 tips to improve your posture will help you to feel better in your muscles with less tension, stiffness, tightness and experience may help reduce backache.

Including a 60-second stress buster breathing exercise and positive affirmation for reflection and better mental health.

Welcome to season 5 of the mindfulness Pilates podcast, I’m Beverley Densham Pilates Teacher of over 26 years & Author.

I really look forward to bringing you tips to reduce back pain and feel good, relaxation, positive affirmations, and inspiration every week to inspire you in body and mind for more relaxation, stretching, core stability, back strength, better mental health and happiness.

Book in your Pilates tailored toolkit here: Pilates tailored toolkit — Pilates tailored toolkit — Mindfulness Pilates (pilatestofeelgood.com)

Say hello on social media! Facebook https://www.facebook.com/beverleymdensham/

LinkedIn https://www.linkedin.com/in/beverley-densham

Instagram http://instagram.com/beverley_densham

Twitter: https://mobile.twitter.com/beverleydensham

You tube https://youtu.be/v2qJNxx_OKE lavender 5 minute meditation

Listen to the podcast here:

Love to hear if you tune in or do you tune in regularly? Would really appreciate some feedback and please take a few moments to rate and review, it motivates me to keep the podcast going for you!

Love Bev

Managing Anxiety 😥

During my latest podcast I am joined by Amy Langshaw, an experienced Cognitive Behaviour Therapist.

Amy works with adults experiencing overwhelm with anxiety, worries, intrusive thoughts, or panic including panic attacks.

Her journey began with a deep interest in psychology and mental health. After experiencing family members struggling with depression and anxiety, this led her to pursue a degree in psychology. Being away from home and the pressures of studying meant she struggled greatly with her own mental wellbeing, including panic attacks. However, this spurred her on to fully understand it and explore the support that is available.

Amy shares 3 anxiety busting tips in this episode including the benefits of journaling. She highly recommends exploring the different ways of doing it.

• Diary style writing about your day – a good way to spot patterns of thinking or unhelpful behaviours and triggers for anxiety.

• Gratitude diary – creating balance from negativity.

• Mental downloading or ‘brain dump’

Amy’s other tips are Mindful moments and Self-compassion.

You can listen here

Let us know if you tune in and how it helps you, please rate and review thank you

love Bev

How hip pain drove me to self care with Angiras Auro

A painful hip started the journey to self-care for Angiras Auro. 🛣️

Angrias says “I think self care is not just about doing exercise or something like that. It is making sure that you're holistically looking after yourself. So it's self care in terms of your mental health is self care in terms of your physical health.”

During this episode we also talk about how and why Angiras created a bucket list: here are some of her goals…

📣 Become a speaker 

🧘Go to a spiritual festival

✔️Sort out my hips/and elbow

🐴 Go horse riding

🌌 See the northern lights

Also included is a counting breathing meditation as well as a positive affirmation card message of the day.

Listen here:

building good habits of consistency and accountability, to a better, happier and healthier life with Sally Pritchard

Building good habits with consistency and accountability - for a happier and healthier life!🤩

This week on the podcast I’m joined by Sally Pritchard - an experienced Product Manager with JP Morgan.

In this episode we discuss the benefits of accountability and consistent practice. Plus the revelation of practicing breathing techniques between a busy work schedule. 💡

Using the bathroom as a great place for a quick breathing exercise to re charge the batteries, de-stress the body and mind for better concentration, productivity and mood. 😌

Sally loves beach walks, cooking and nature and has struggled in the past with making good habits.

However, her weekly Pilates lessons have taught her the value of consistency and taking breaks during busy work days.

This episode includes a positive affirmation message and breathing technique you can use at work, home or even on a walk to de-stress and feel stronger, more resilient, happier and calmer.

Enjoy listening here:

Love Bev

Beverley Densham

Mindfulness Pilates teacher and Author

😫 Overwhelm to Calm 😌

In my latest podcast episode I talk to Estella Newbold-Brown about her journey from overwhelm to calm.

Estella is a Mum of 4 year old twins and partner and head of family law at the South London law firm, Amphlett Lissimore.

Juggling motherhood and busy work, Estella was highly stressed, overwhelmed Estella and used to get ill a lot.

However, she was is now feeling calm and self empowered after introducing both Mindfulness Pilates and the stress to calm tools into her life.

The story of her journey is absolutely fascinating!

This episode includes a breathing exercise to de-stress, positive affirmation card message of the day and insight into how you too have the power to positively affect your day to day life and mental health for the better.

Welcome to season 5 of the mindfulness Pilates podcast, I’m Beverley Densham Pilates Teacher of over 26 years & Author.

I really look forward to bringing you tips to reduce back pain and feel good, relaxation, positive affirmations, and inspiration every week to inspire you in body and mind for more relaxation, stretching, core stability, back strength, better mental health and happiness.

Book in your Pilates tailored toolkit here: Pilates tailored toolkit — Pilates tailored toolkit — Mindfulness Pilates (pilatestofeelgood.com)

Say hello on social media! Facebook https://www.facebook.com/beverleymdensham/

LinkedIn https://www.linkedin.com/in/beverley-densham

Instagram http://instagram.com/beverley_densham

Twitter: https://mobile.twitter.com/beverleydensham

You tube https://youtu.be/v2qJNxx_OKE lavender 5 minute meditation

Estella Newbold-Brown is a partner and head of family law at the South London law firm, Amphlett Lissimore, and has been guiding and supporting people through their separations for nearly two decades. Her specialism is divorce – the financial aspects of divorce, unmarried couples separating, and children work.  Estella is a Resolution Accredited Family Law Specialist in cohabitation law, financial claims for children (Schedule 1), and medium-high net worth divorce cases. She also acts frequently for high profile clients in the entertainment industry.

 

Link to work profile: Estella Newbold-Brown, Head of Family Law - Amphlett Lissimore (allaw.co.uk)

Alongside her work as a family law solicitor, Estella has written three children’s books, the second one being specifically aimed towards family lawyers to provide as a resource for their clients and for parents who are separating to buy and read to their children.   ‘Isla and Quinn – The Sunflowers’ has been written from the perspective of not only a family lawyer, but also, Estella is a teenager of divorce, so understands the emotions that a child would feel.

Social media

 

Estella Newbold-Brown solicitor

 

Links to Estellas books:

 

The Story of the Little Penguin - https://amzn.eu/d/0g5Y7cv1

Isla and Quinn – The Sunflowers - https://amzn.eu/d/04UerMRj

Isla and Quinn – The Adventures With Agile Popi - https://amzn.eu/d/0brMgQxt

https://www.instagram.com/estellafamilysolicitorallaw/

 

Estella Newbold-Brown (@brown_newbold) / X

 

https://www.threads.net/@estellafamilysolicitorallaw

Eat, sleep, breathe repeat with Julie New

Eat, sleep, move, breathe, repeat 🙌

In my latest podcast I talk with Personal coach and Author Julie New @changes_forever_bereavement about the fact that eat, sleep, breathe, repeat just isn’t enough.

We also need to MOVE our bodies and express how we feel, whether that’s through journaling, talking to a trusted friend or family member or even Doctor or therapist.

I hope this episode helps to inspire you ✨

As always this episode includes a breathing de-stress or meditation technique as well as a positive affirmation card message of the day ❤️

Happy listening 🎧

We would love to know if you tune in and if it helps and inspires in any way

Feel stronger, happy and calm.

Welcome to season 5 of the mindfulness Pilates podcast, I’m Beverley Densham Pilates Teacher of over 26 years & Author.

I really look forward to bringing you tips to reduce back pain and feel good, relaxation, positive affirmations, and inspiration every week to inspire you in body and mind for more relaxation, stretching, core stability, back strength, better mental health and happiness. You’re invited to the mindfulness pilates taster class

BOOK in your Pilates tailored toolkit here: Pilates tailored toolkit — Pilates tailored toolkit — Mindfulness Pilates (pilatestofeelgood.com)

Say hello on social media! Facebook https://www.facebook.com/beverleymdensham/

LinkedIn https://www.linkedin.com/in/beverley-densham

Instagram http://instagram.com/beverley_densham

Twitter: https://mobile.twitter.com/beverleydensham

You tube https://youtu.be/v2qJNxx_OKE lavender 5 minute meditation

Love Bev

Julie New:

Julie is an experienced grief and sudden loss recovery coach specialising in helping people after

bereavement, relationship breakdown and chronic illness. When life has changed forever. Prior to

starting her coaching Julie spent 20 years in the NHS as a senior nurse and midwife, she also worked

on various pioneering NHS community projects.

Since becoming a professional coach and mentor in 2006 she has developed a unique life recovery

program helping many people to reach new fulfilling phases in their lives they hadn’t thought

possible.

Julie is an author of popular unique personal growth gift books and is a well-known inspirational and

motivational wellbeing conference speaker.

Julie New - Grief Coach & Sudden Loss Recovery (@changes_forever_bereavement) • Instagram photos and videos

 

Facebook

 

Julie New - Grief coach & sudden loss recovery (@julienewcoach) / X

 

(1) Julie New | LinkedIn

http://www.julienew.co.uk/


Ps Always consult a doctor & practitioner such as a Physiotherapist when you’re experiencing aches & pains

The Pilates tailored toolkit

In this episode Bev delves into answering the question, the Pilates tailored toolkit, what is it? so will answer this question for you, there is also a chair Pilates tailored toolkit

This episode Bev has a bit of a rant about teaching standards and how to find a good Pilates teacher and what to look out for and avoid like the plague...

Also includes an affirmation for you and take off and landing aeroplane meditation, also great to de-stress, enjoy this episode.

Love Bev

Listen to the podcast here

Book your Pilates tailored toolkit here

prioritising back and self care

This weeks episode is about prioritising back and self care, with guest Vicki Messenger, a business coach and mentor for women in business and corporate as well as runs WIBN, women in business networking groups.

We get to chat about the challenge of how to fit it in, it can be tricky for some, re-framing our thoughts on this and Vickis secret to making it fit in and forming new habits, it can be a juggle with family and business. Vicki shares her journey from falling down the stairs and severe back pain of how she's found the patience to start all again and build up in a safe way to now by growing so much stronger each week.

Chat about mindfulness and inspiring our own Mums to keep fit and well too.

Thank you Vicki

Meet Vicki: I’m Vicki, and I help women get on track with their businesses so they can make a living doing what they truly believe in. Creating and growing a service-based business you’re passionate about can be difficult without the right support. I provide that support, along with the impartial advice it can be hard to get from friends and family. I give you all the tools you need for business growth without overwhelming you and work holistically: we’ll deal with mindset and confidence as well, not just facts and figures.

Why me? Well, I’ve always had an interest in helping people and trained in counselling before moving into recruitment. My career took me into a sales role for a multinational tech company worth over $2 billion and I ended up spending 17 years in a busy, corporate environment, but it eventually became clear that this wasn’t the life I wanted!

Coaching and mentoring women in business is my “why”

After some serious soul-searching, I reconnected with my purpose and set out on a journey of coaching and personal development. I retrained in Personal Performance Coaching, Neuro Linguistic Programming (NLP), Team & Group Coaching, and Emotional Freedom Techniques (more commonly known as EFT or “tapping”). 

I get to run my business on my terms and have built up a successful coaching and mentoring client base. I’ve faced many obstacles along the way, including working while raising two small children. I have experienced many of the challenges women in service-based businesses face and I understand just how important good relationships and the right mindset are.

I’m a huge advocate of empowering women in business and supporting them by any means possible to grow in confidence and achieve their goals. I run seven Women In Business Network (WIBN) groups: six in-person groups in the Thames Valley area and a national online one. We’re a supportive, inclusive, friendly, and professional network and many people make lifelong friends while they are growing their businesses.

I live in a village near Beaconsfield, Buckinghamshire, in the UK, with my husband and our two boys, Reuben and Isaac.

Websites: www.vickimessenger.com and www.wibn.co.uk/page/vickimessenger

LinkedIn: https://www.linkedin.com/in/vickimessenger/

Facebook: https://www.facebook.com/vickimessengercoach and https://www.facebook.com/wibnthamesvalleyandnational

Instagram: https://www.instagram.com/wibn_thamesvalley/

Back pain relief, what a relief with Rachael Botfield

In this episode we talk about back pain relief, what a relief, Rachael is todays special guest who is also a Podcast Manager and Host of "Podcasting 101 with Rachael, Rachael shares what is a podcast manager? As well as her journey from back pain to feeling good again and how she incorporates Pilates into her working day and lifestyle. Rachael was the inspiration behind the episode '15 tips to reduce back pain to feel good' and how one of those tips helped her feel comfortable and sleep well at night too. Tune in for some back pain relief, includes an affirmation of the week and 5 minute beach relaxation in Rachaels happy place. Where is your happy place?

Enjoy the episode Bev

Meet Rachael

Stress and burnout - Smile and the science of smiling

Stress and burnout, SMILE and the science of smiling, I talk about the impact stress is having on you, each person as well as companies and some not so great statistics on stress that 75-90 percent of GP visits are stress related according to the world health organisation, but we CAN do something about this, it's not rocket science as my sister Julie would say, in this episode we delve into what I've been up to as well as a positive affirmation of the week for you, includes a de-stress meditation and all about the science of smiling, SMILE into your weekend

Listen to the podcast here

Feel stronger, happy and calm

Bev

🤯 Helping you with Headaches with Chiropractor Rob Spratley 🤯

In this weeks podcast I talk about ways to help headaches with Rebalance Chiropractic & Advance Biostructural Correction’s Rob Spratley.

Find out all about good and bad posture, how chiropractic techniques help and Rob’s 3 top tips; including a breathing counting meditation to de-stress and relax.

In this weeks podcast, we talk about ways to help headaches with Rebalance Chiropractic & Advance Biostructural Correction’s Rob Spratley.

We discuss different causes of headaches and the red flags to look out for. All about good and bad posture, how chiropractic techniques help and Rob’s 3 top tips; including a breathing counting meditation to de-stress and relax.

Plus a positive affirmation card message for the week. 

More about Rob

Rob started his working life in the IT industry. Sitting for long hours initially didn’t bother him. He was young and back pain wasn’t a thing in your 20s – right?! Then in his late 20s Rob injured his back carrying a piano. Although he didn’t have any pain immediately, over the coming days and weeks his back started to hurt and he was getting pain down my right leg.

Rob saw a physiotherapist on his GP’s referral and although it helped it didn’t resolve the pain for long. A friend of Rob’s suggested seeing a chiropractor. This did help – and ignited an interest in how and why it helped as well as why he was in pain. 

Subsequently, Rob training qualified as a Chiropractor in 2013.

The goal of ABC (Advance Biostructural Correction)  is to have an ‘unawareness’ of your body. Most of us, if we stand still for a moment and focus on our body will realise that something hurts or doesn’t feel right. This is because it isn’t right. Pain often becomes like a background noise you get accustomed to and forget what silence sounds like.

You can find out more about Robs work here

Feel stronger, happy and calm

Bev

We have innate power within us, if we only believe and learn how to unlock it.

In my latest podcast episode I welcome guest Heather Ashley - Mum, Health Coach, Nutritional Therapist + Healthy Habit creator.

In this episode we unlock the power of the cold, delve into the Wim Hof Method and answer the question…

Why on earth would you go in the cold sea, ice baths and have hot and cold showers.

We also explore the benefits, enjoyment and community that can bring.

One of my favourite hobbies is plunging in the sea and I’ve even attended one of Heathers ice bath Wim Hof workshops.

I hope that Heather sharing her journey will inspire you too.

Bev x

Listen to the podcast here:


Heathers purpose is to improve the health and happiness of others, so they can live a long, strong, healthy + happy life. Connect with Heather on her website and of course social media.

Physical fitness can neither be achieved by wishful thinking nor outright purchase.

My latest podcast episode is out now! 🎧

Inspired by a quote by Joseph Pilates: "Physical fitness can neither be achieved by wishful thinking nor outright purchase."

In this episode, I answer 'What is Pilates?"

✨ The benefits

✨ The 8 Principles of Pilates

I also talk about what's been going on personally and all of the book launches for the Stress to Calm series and how it's all going, including my latest radio interviews.

There is also a 5-minute beach relaxation for you all about how to feel happier and more positive with breathing and positive affirmations 🥰

✨ Feel stronger, happy and calm ✨

This episode is out on Wednesday 21st February

Feel stronger, happy and calm

Bev

Burnout to inspiration - I can do sit ups for the first time in my life.

In this weeks podcast, I welcome Ann Girling a former Nurse and Health visitor who shares her story of burnout to inspiration.

Ann worked in the NHS for 30 years and left feeling totally disillusioned and burnt out. She then trained as a coach and became the Author of “Journey to Chocolate”.

Also known as the Unlikely Guru, Ann is on a mission to empower women with knowledge and inspire them to action so that they can become a healthier and more vibrant versions of themselves.

She does this through her Arbonne business, by recommending products and business opportunities that have been key to her own personal transformation from 50 year old burnt out health visitor to 73 year old business woman loving life.

This episode also includes a lavender relaxation to calm the body and mind.

Listen to the podcast here

Break the vicious cycle of pain & enjoy your passions more


Todays podcast interview is with guest Julie New, talking about her past vicious cycle of back pain and how she broke it over the Christmas and New Year holidays by practicing her stretches, good posture, core strength and back strength regularly. 

Also talk about stress, anxiety, panic on the roads in Paris cycling on an electric bike and how Bev calmed herself down to feeling ok and good again by using a particular breathing technique which share on this weeks podcast, very calming on the nervous system and can take you out of the fight, flight stress response. (no more tears, panic, stress, high anxiety, back ot calm)

Includes a sleep soundly meditation

Julie is a personal recovery coach and Author. 

Julie New:

Julie is an experienced personal recovery coach specialising in helping people after difficult and sometimes traumatic life change. Prior to starting her coaching Julie spent 20 years in the NHS as a senior nurse and midwife, she also worked on various pioneering NHS community projects.

Since becoming a professional coach in 2006 she has developed a unique recovery program which has helped many people to reach new fulfilling phases in their lives, which they hadn’t thought possible.

Julie is an author of popular unique personal growth gift books and is a well-known inspirational and motivational wellbeing conference speaker.

 
Website – www.julienew.co.uk

you can book a Discovery call - contact | Julie New | Personal Recovery Coach on her website