Creating a Wellbeing Toolkit - with Phil Williams, Blue Health Coach

Did you know that you can create a personalised toolkit for yourself to help with managing anxiety and achieving what you want to in life?

In this episode, we hear about many of the learnt techniques that Phil Williams has within, what he calls, his Wellbeing Toolkit, which he practises on a regular basis and accesses when he needs to calm anxieties, and feel more confident within himself. Techniques that include NLP strategies, Breathwork, Neuro Nidra, Transcendental Meditation, being out in Nature, and recently having trained as a Blue Health Coach alongside Hayley with Lizzi Larbalestier (Going Coastal Blue).

Let's hear about his 'Sampling' method for finding what might work for you in building your very own wellbeing toolkit.

ABOUT OUR GUEST
Phil Williams - Blue Health Coach
Phil is an NLP Practitioner and a Blue Health Coach, interested in breathwork ever since hearing about the Buteyko breathing method (which is primarily a treatment for asthma) some 6 years ago. Since then he has learnt various breathing techniques & completed a fundamentals course in The Wim Hof Method. The exercises he has learnt have not only helped in reducing my anxiety.

Transcript

Rose Burch
Hi friend. Welcome to the Quiet Connections podcast. Do you feel anxious and not good enough in social situations? Feel like you're weird, broken or don't fit in? You are not alone. Join Haley and Stacie on a journey to quiet confidence. Picking up key insights to help you feel more calm and confident. So you can finally Speak up, join in, and feel like you belong too.

Stacie Clark
Hello, and welcome back to the Quiet Connections podcast with me, Stacie.

In today's episode I'm catching up with the lovely Phil Williams, which some of you may remember from the breathing workshop that Phil kindly ran for us a couple of weeks ago. And if you happen to have missed that workshop, you can actually find a replay of it, along with other helpful workshops to help you feel more calm and confident on the Quiet Connections App. These are included as part of the premium subscription offerings on the app, and you can also get a seven day free trial, so it's totally worth just having a go and seeing if it's a fit for you. And if not, that's okay too. You can still enjoy the benefits of being a part of our wonderful quiet community.

But anyways, let's get on to the chat with Phil, because he shares some awesome practices that he has used himself, over the years, to help with managing social anxiety that may be of interest to you to explore for yourself. So we talked a little bit about NLP, which myself and Haley have also trained in. And that was life shattering and transformational for me. And we also bring a lot of that into our coaching practice here at QC. So we touched a little bit more on Blue Health coaching which you may remember Hayley mentioned a couple of episodes back when we were speaking with Ellie. And we also discussed some other tools which were new to me, and hopefully will be new and interesting to you as well.

So, as a quick heads up, there is the occasional bit of background noise in this interview, we did quite well working around itm Phil especially, but there is a little bit that we can't, that couldn't be edited out, without cutting Phil off mid sentence, so just wanted to give you a little warning ahead of time for that.

So let's get to it.

Hi Phil and welcome. Thank you so much for coming on and having a chat with me today it's a pleasure to be speaking with you. So, you recently did a breathing workshop for our community, which we've received some really, really nice feedback for actually, so thank you so much for offering that to the people that we're working with. And how did you find that?

Phil Williams
It was interesting. Yes. First time I've done anything. First of all, thank you for having me back on. It's a pleasure to chat with you guys again, so so yeah thanks very much. But, yeah, going back to the, to the workshop, it was interesting because I had a, I had a whole lot of information planned out, and went through the workshop in my mind a couple of times. When you get to doing something that's like a live workshop it kind of all goes out the window and you kind of end up, I found it when better when I kind of just outlived it so. So that was a good, that was good learning for me there, just have a few pointers, don't script it just have a few pointers and go with the flow.

Stacie Clark
Yes. Yeah, that sense of trusting in ourselves isn't there of just allowing ourselves to be there in the moment and just see what happens, I think actually for a lot of us that can be quite challenging in itself so huge well done to you and for for stretching yourself. I know you mentioned in the workshop that this was a comfort zone stretch for you.

Phil Williams
Yeah, for sure. Yeah, but I loved every minute of it and yeah gave me a good, really good buzz and I got a really good sense of achievement afterwards from doing it and especially after I got some good feedback from people and at the end of the day it's just about trying to give people some basic information that hopefully will help them moving forward like this helped me.

Stacie Clark
Yeah, that's amazing I think you definitely achieved that. So, yeah, thank you. I suppose like if we just backtrack, backtrack a little bit for those who actually don't know who you are, would you mind sharing a little bit about who you are and what type of work that you do and what you're looking to get into because I know you're kind of transitioning a little bit at the moment as well.

Phil Williams
Sure. Yeah, that's right. So basically, I've run my own business for the last 20 years, was made redundant from an IT company, and made some really good contacts from the businesses and particularly schools that we were dealing with at the time, and you know, a lot of them sort of rung me up and said, You know we trust you and I mean, we really appreciate the work you've done if you wanted to start your own business, then we'd want to take you on, so it kind of forced my hand a little bit me, and my business partner, he worked for the same company, we just said let's, let's try and make a go of it and we never thought about running our own business. It just kind of like it just came out of nowhere, and we sort of made, we've never done this before. Well, if we've got clients. To start off with, let's just go for it and. And we did that and we've gone from strength to strength really we've just sort of grown the team and you've evolved from not just IT support we've evolved into telecoms and we do CCTV all sorts of stuff that can help not just schools and businesses but but home users. I've also got a shot socks over a repair shop that we just use and primarily for for retails side of the business.

But it's, yeah it's been it's certainly been a journey of learning to run your own business and having to deal with, with staff, but also as, as I, as I said, on the workshop the other night I've suffered in the past with with social anxiety, and just even just general anxiety I've been you know generally I've been feeling fine one minute and then suddenly I'm feeling anxious and I'm like, this is weird. Why am I feeling anxious I don't, I don't know what's going on here. And through the social anxiety was just, you know, things like even going to meet friends would be a challenge because I would, I would be conscious of what they would, what I would talk about what they think of me. What should I wear what all sorts of stuff would go through my mind. And it was just, I would just allow my thoughts to run right, and then just spiral and go out of control and then I would just, you know, the classic panicky breath and all sorts of.

So yeah, the whole anxiety thing it was just, it got to a point where I was thinking it was, although I was managing to function, got to a point where I thought I really you know I really want to do something about this. And this was about 10 years ago that I started hearing, the term NLP. I've done a little bit of research read up on a couple of guys who created NLP like Richard Bandler, and was interested with it and then I noticed a, an introduction course to NLP at Cornwall College. So I went along and done a course with Lizzi Larbalestier, if I've pronounced the name right, sorry if I haven't Lizzi, and thoroughly enjoyed it. It was like a 10 week course. And we just sort of went for an hour, hour I think it's like two hours on a Thursday night. And from there I just sort of forgot I want to take this further and. And then I went on to do a full NLP practitioners course which is, which is quite in depth in the way we done it was it was Friday, Saturday and Sunday. Once a month for I think it was 10 months so like, it was quite intense so you'd have three days of intense training, then you'd have sort of lots of homework to do and reflecting to do and to go on to the, to the next month.

But I got so much out of it, and it helped me immensely. In, in terms of working out better strategies for me to, to live my life by and to communicate not just with other people but more more specifically for me, how I was communicating with myself because I beat myself up mentally on a lot of things and, you know, I've learned a lot since then and the key is to be kind to yourself because, you know, if you can't, if you can't do it to yourself You can't expect anybody else to to be kind to you as well. And it's, I think, the way you you react with yourself the way you communicate with yourself. If that's kinda you, you kind of reflect that outwards I feel as as I've developed relationships with people who have become a lot more. It's gonna say, I don't know what the right term is but I used to find out to be a bit harsh and bit abrasive with people but now I'm a lot more, more calm and a lot more understanding with people and empathy is a word I would use here.

Stacie Clark
Absolutely. And likewise, I also did my NLP training with Lizzi too. and so I know how intense that training is actually I remember feeling quite resistant to it I think I reached a point where so much with, like so many deep beliefs that I was holding on to site, changing and started shifting that I really started to resist it and was like No, this is all rubbish I can't do this like, none of this is true, this will just load of bollocks if I can swear. And it wasn't until like I feel like I accepted that resistance and accepted that that resistance was actually part of that change process that, things started to shift quite easily. After that, and I experienced I think about huge transformations in how I was like you said relating to myself and then how I started them relating to other people as well. And, yeah, I think like that was such a, an important part of my journey and my experience in working through social anxiety as well.

So, for those who perhaps aren't so sure as to what we're talking about in terms of NLP. Would you mind sharing a little bit more about what NLP is?

Phil Williams
Yes, sure. So it basically stands for neuro linguistic programming. An easy simple way of putting it is it teaches you how to reframe things. So anything you think about you can you can think about in a different way, you have a choice on how you react to any situation. And if you can pause. If you feel that you know you might be having a reaction to something or you might you might think you might be quick to respond. It's best to sometimes have an internal check in with yourself and think, okay, what's the best way ahead for this. So, there's various basically with NLP they take seven or eight different types of therapy modelled, what therapists were doing really well for them so head from hypnotherapy from counselling from psychology from all sorts of different types of therapy, and they modelled all all the successful elements of that and came up and packaged it up as NLP. And it's this there's so many different facets to it and there's so many different you know we.

People who practice NLP call it a toolkit and there's lots of things you've got in your toolkit that can that can help you develop your your your well being and you the types of relationships you have and how you you relate to the world, basically. And going back to what I was talking about last week with the breathing I found the breathing is another huge technique that you can bring in as part of a toolkit of resourcefulness for yourself. And I don't I don't like to just call it NLP. These days I just I just like to call it my well being, toolkit. Because it's not just, it's not just facets of NLP that I use I use other techniques that I've now picked up along the way, like meditation mindfulness. All these kinds of things. So I. Something I've come across quite recently is is a spin on Yoga nidra which is which is called neuro nidra, is a lady in America who's who helps people with PTSD. She's developed this she's also trained in neuroscience and she's extremely heavily into neuro plasticity and being able to change and develop pathways in your brain. And she's and she's put out some really good proven techniques.

Stacie Clark
There he goes again.

Phil Williams
So yeah, yoga nidra is is basically, you can, you could put it down to a half an hour, yoga nidra and it's like, mindfulness meditation and mindfulness meditations, if you like, really powerful really powerful. So, so yeah the whole, the whole Yoga nidra thing that's been something that I've only found about found out about recently because. About five years ago I. A friend of mine a good friend of mine is a meditation teacher and he he teaches classic what you call tm meditation Transcendental Meditation which is, which is what the Beatles learned back in the 60s, when it was all classes a bit woowoo and a bit hippie. And I find that a great meditation, but they they have this quite rigid they say, you know, if you can try and do twice 20 minutes twice a day. Sometimes I haven't got, I just really can't find the time or make the time to do that. So, having things like yoga nidra, I can literally just download and download an mp3, put my headphones on, before I go to bed or for half an hour before and just listen to this and just a lot of things like a body scan, so probably what you've probably done classically with other types of meditation or mindfulness is you just chain on different parts of the body and relax it very similar, but with a yoga twist, and a lot of it's about chakras if anyone's aware of chakras then they talk about that. But yeah, I find that isn't another toolkit that you can use and it just complements the whole NLP talks if you like.

Stacie Clark
Yeah. Oh, that's amazing and that sounds like some really interesting things that other people who are listening can go and explore and see how how that kind of works for them. So yeah, thank you very much for sharing that I think I'll go check out that.

Phil Williams
And I will say actually she's the person to look up is Emily Hightower. She's. She's on Instagram as Intrinsic Way. What the lot the work she's doing she does a lot of work in the UK as well actually they do a lot a lot of work with ex- Special Forces people, firefighters who've been in very traumatic situations. And she has this great way of dealing with people, she'll go in and if they really are in a bad way she will simply say look, I'm really sorry that's happened to you. But what we're going to do moving forward, there'll be no deep dive in and unpacking all of the stress and bringing that back up, it's just Okay, you've had something really bad happen to. I'm going to help you move forward with it now so you know, you don't have to unpack it or, or, or Go in, go into reliving any of that trauma, it's just like we're gonna give you some tools now to to leave that all behind you, which I think is a great way of working with people like that.

Stacie Clark
Absolutely, absolutely. And I know that from the research that myself and Haley have done, and just observations from working with people and I think exploring like our own past as well that what we've noticed is that a lot of social anxiety is rooted in a sense of childhood trauma, there is quite often I think associated with our relationships and with our attachments. But there could be many, many things that kind of contributed to that so it sounds like that tool the user shared could be something really worth exploring, for those who are listening.

Well, I would love to know Phil is what's been the biggest transformation that you've experienced though the most insightful thing that you've learned about yourself over the years of kind of exploring all these different tools and creating this well being kit for yourself?

Phil Williams
So many so many, one of the, one of the things that I've really learned helps me, is to be disciplined, because sometimes you can you can learn something new and think oh I'm feeling I'm feeling better now I stopped doing it. But I think those are the times when you need to just keep doing something like with the breath work, I made sure I do it every day. And make sure I do some type of mindfulness, at least once a week.

Getting out in nature, and being there, something we'll touch on in a minute about being around water as well. Yeah, every day for time I'll try and try and make sure I get some, get some fresh air I get some daylight. So, a few years ago, my office. My old office was in a workshop that we use at a backer workshop that backed onto another workshop, so it had no daylight. People anyone I found, that was really, really bad sequel is proven to be bad for you but you could be in there at four o'clock in the afternoon and you could think it's like midnight because you just, you've just got the, the harsh, lights, and it's not even like LED lights that we've got now. You know, it wasn't that kind of stuff. So just being able to appreciate I think that was one of the things was actually made me more appreciative of natural light, being in in and around natural light, and that is actually premium as well, that affects your circadian rhythms so your sleep patterns if you can get out early in the morning to see the sunset or when the sun rise or when the sun is just coming up over the horizon. And also seeing it not, not from class what needs to be to get the best benefits you need to be outside. So your pupils need to see this sunset and sunrise. And it just helps reset your, your rhythm.

So for people who are having problems sleeping at night, that can be a huge winters to try to get up early go and get up. Doesn't have to be crack of dawn but while the sun's low on the horizon. Get out. 10 minutes walk around the block whatever they need to do. And again, same there sunset. So, there's so much so many things. I think just being able to pick up patterns in my thoughts. And if, and if I think well that is that behaviours, serving me still. And if I, if I feel that it isn't. Then I'll endeavour heavily, heavily to shift that pattern. And it's like, there's another thing that I came across recently just two words shifted out, which is basically if you feel if you feel something's not right. Do something to shift and keep adapting keep modifying modify your behaviour to something that it's more beneficial to you moving forward. And it's like, it's likely the employer did a lot in self help books in the past. You know sometimes you just you just need to say yes more. And I think that's one of the things that's held me back sometimes fear has been a bit you know, has been a big stumbling block for me I'm too scared of what people might think too scared of. If I'm going to do a bad job of it and how it's going to reflect on me. But the trouble is without thinking you, if you can live life like that. You're not gonna experience anything.

So I always try and say yes a little bit more. Try and that's why you know preparing the workshop for you guys. Last week it was. I got so much out of it but before and I was, I was really, you know, I would have said nervous but it was kind of like I was excited, and that's that's again another shift how I talk to myself is, is it. Are you Are you anxious about it, nervously and scared or is it because you're excited and if you can kind of train yourself to think well yes it's an, it's a nervous excitement. Then it shifts the way you think about it.

Stacie Clark
Yeah, they can feel  very similar.

Phil Williams
Yeah, totally.

Stacie Clark
Yeah, and then find associations adjust that that feeling is anxiety and fear. Then, we might actually, I suppose mess almost that there could be some excitement in there as well. So I think Yeah, good, good way to start exploring that.

Phil Williams
Definitely.

Stacie Clark
So you mentioned that about disciplining yourself to stick with some of these practices that you were using and I know from personal experience, and again from people within our community haven't spoken to them that sometimes we can start something. And I suppose have that expectation that it will work or completely like transform us within like the first or second time of trying it. And when it doesn't. Sometimes we can easily, I suppose. Give up or stop or, I suppose believe that it doesn't work, or that is not going to work for us. How did you how did you start to discipline yourself around that to actually keep, keep it the practice before you started to see results because I know that can be quite hard for some of us.

Phil Williams
I think, going back to something that we've used in NLP before it's like taking doubt chunking things down or taking bite sized things so. To give you an example so I do a lot of running I do a lot of marathons ultra marathons and if someone said to me, 15 years ago, are you going to go and run marathons I would laugh because I was super unfair I was coming into London. Every week I had to give up football which I really loved because I had a back injury and just let myself get really out of shape. And then my business partner was I was in the Marines and he said come out for a run with me and I said okay and I sort of ran to the end of the road and I was gonna die if this isn't for me, but I just said, Well, you know, give it a go and just go around the block, and I'll just, just make little milestones to see if I can go to the next lamppost or foot tomorrow to see if I can do another half mile.

And I could use that sort of strategy in a lot of things, or just sort of chunk things down so if I'm if I wanted to go out and take on a new client, for instance, or want to take on. Even if that's within, whatever realm that's in within it. Then I would just do little things to rather than think well i don't i don't want to go cold calling or anything like that I wouldn't call it a cold cold cold. I would just find a different way to make something that you feel uncomfortable if you can find a different way to to reframe it and make it feel slightly more comfortable and more palatable.

Because at the end of the day, it's whatever works for you, whether you've got. I call it sampling these sample little things if you think you might like to try something new, go do it once, once a week for a month and then commit to that just say okay I'm going to do it once, once a week, but I'm not going to just give it up to the first couple of girls or give it proper. And at least that way. At least that way, you can say you've given given something really good.
Yeah. Does that make sense.

Stacie Clark
Absolutely and and I love that term sampling. That's a really nice way I think to approach that it sounds very similar to what we call comfort zone stretch inherit QC as well in terms of its gradually building upon something and breaking it down into those very small steps and just taking it like one little thing at a time until it starts to feel a little bit more comfortable, like the next time you do it and then a little bit more comfortable. The next time you do it. Yeah, something is a really nice, a nice approach to that as well. It feels nice just going to sample something, and see what feels good.

Phil Williams
Sample something new this year and then if it's not you sample something else, or you find something that's like I never forgot. Running would be such a big part of my life and now you know I go running three or four times a week and if I don't do it, I miss it. I find it meditative releasing those endorphins. It's just you get such a good buzz after it and, and I get that from from any type of exercise. But that's what works for me some people don't think well I'm not into that kind of thing but just even just going for a walk in nature, if I'm injured and just to get out and think right I can't run so okay I'm gonna go on walk around the woods. And that to me is enough that will just, you know, and again, you can still be grateful for that because although you can't go out and do the running the you want to do all the support you want if you're injured. But just to be outside and that is just, you know, I don't get a lot. Personally a lot from it.

Stacie Clark
Yeah. Amazing. So let's have a little talk about the Blue Health, because I know you've recently trained as a Blue Health Coach,  and you did that training with Hayley didn't you. So, yeah, what was what was your biggest takeaway from from that training?

Phil Williams
That week had a huge impact on me because, going back to when I first learned NLP. I felt that I wanted to use it more with people and I was thinking about transitioning away to do a bit more coaching, alongside my, my current business. But then, my wife fell pregnant with our fourth child so things kind of got put on hold. And as he's got older and I've had a bit more free time running the business and for kids his free time is challenging. I wanted to get back into it. I've been talking about it for a couple of years and then last year. I spoke to Lizzi over at Going Coastal Blue and she said you know I've got a couple of courses coming up that you might be interested in. I've always, I've always lived in West Cornwall near the sea and I've always loved the sea, even when I go running I like to be on a cliff, perhaps, so there's always a connection to me and surfing and paddleboarding. And she said, and she told me about the premise of Blue Mind and I though yeah, I liked that.

So ended up. It was a bit too and fro with the courses with the whole COVID situation but we managed to get there in the end. And it's just my biggest takeaway from that was blue, away from Blue Mind for a little bit if you like, it's just, it's just that. I really felt after doing it that it reaffirms to me that my calling is to coach people and and actually to help people through things that I've been through, and even people on that course said to me that they thought I was a cultural ready they thought that, you know, it was amazed that I hadn't actually started my own practice. So, it just gave me so much confidence in myself to think worth practising coaches are actually saying you've got the skill set that's required for this, It's just that was a huge, huge takeaway for me and I've met some lovely people from from doing that course. But the, the whole premise around blue mind is or blue mind health coaching is, is around, around the fact that being in near or around water is super super beneficial for your well being, you know, even to things like the fact that when you're being carried in your mother's womb, all you can hear is water around, around you if you like so. So being near sound water that's why so many people, or everyone finds it soothing. So you think someone goes and sits by a waterfall or condition or by a stream or can hear the waves crashing in the sea. Immediately, it can kind of down regulate you and calm you down.

So yeah, and it kind of just really resonated with me I thought you know what this kind of the whole premise of coaching in nature. Really really struck a chord with me and like said, I like running out near the coast or like walking out, me and my wife like to walk on the coast paths. And if you, if you can take people into that environment with a bit of coaching. It makes it less formal as well and I think sometimes. If you coach in a formal way you don't get to really know somebody, I think if you can kind of build a nice rapport with them and get them into a nice, relaxing calm environment where they where they feel safe, then they're going to open up more, because it's, it's very difficult to be stressed out or to be rigid when you're by this by the coastal by the seaside because you know everyone associates the beach with holidays and having a good time and that kind of stuff. So, it puts people in the right mindset for coaching, I think.

But I think, I think, as well with, with the landscape of off the coasts beaches and cliffs path walks is so much that you can use to create metaphors as well. And there's so it's just so many things within that environment that you that you can bring into the framework the use within your coaching that can be hugely impactful for people. I think I mean even when we did the coaching it was up. bedruthan steps hotel. And so there's a lovely backdrop onto the beach that Morgan would walk and explore around there and just having so many different things that you can draw from rather than you know if you sat in an office. You can you can bring things much more meaning and much more value to, to what you're, what you're trying to get through that from from your coaching. Yeah.

Stacie Clark
Yeah, absolutely. Um, you mentioned something there about the sea helping us down regulate. Would you mind expanding a little bit more on what that means that we would What does it mean for us to down regulate?

Phil Williams
Okay, so I called I called downregulating is kind of putting yourself into a more parasympathetic or chilled out frame of mind. And I think a lot of people if they hear the sound of the sea is so common. I don't think I've ever met anybody who said, Oh, you know the sound of the sea isn't common. This is true, and it's like it's almost feels like it's alive, it feels like breath to the atom, the ebb and flow of a wave or a tide, you can, you can relate to.

Inhaling and exhaling. And that's, that's just that's just one example of loci that you can use as a metaphor but for me, that's a really powerful one. And again you know it's like the ebbs and flow of the waves, you can say well you know the wave, the wave coming in is something that you found stressful, but as it was as it goes out in the seeds back that's, that's you getting past that state. So there's so many different ways you can reframe and look at elements of the sea and a lot of the movement within it.

Stacie Clark
So good. So would you. What advice would you have for someone who is perhaps listening to this right now and is feeling socially anxious well what advice would you have for them?

Phil Williams
I think the first thing I would say is, remember that every state that you're in good or bad, never last forever. So it doesn't matter how stressed, you feeling anxious, it will, it will subside. Yet, if you work on some little tools. Build your own little toolkit that can help you get past that little blip on the roller coaster that you're going over at the moment, then it can be of huge impact and like I said breathing is a very simple one, is to think about your, your exhale, exhale being longer than your inhale that will automatically down regulate and put you into a more calm state of mind.

Or try and visualise something that may or may be of benefit think of a time when you were confident that, that you can draw on. And remember that time. I think even that shift to actually think about something different to take you take your mind off what you're going through. Can, can catapult you into, into a new state rather quickly.

Stacie Clark
I feel like you have shared so many helpful and practical tools that people can start exploring and having a look at today through this tab so thank you so much for that and I feel like it's gonna be really helpful for our listeners. And if you had just just to start wrapping up now if you have a message to send back to your younger self, what would that be?

Phil Williams
What would I send back to my younger self. Don't be afraid to be yourself.

Stacie Clark
That's powerful.

Phil Williams
Don't be afraid to be self because, yeah. For a long time I let my own self limiting thoughts and beliefs, hold me back. And everybody's got them. Some people could some people learn to live with them and they live, live a quiet, sort of, I'd say, in my opinion, it can be a diminished diminished expanse of life because you let yourself, hold, hold yourself back. And I did for many years and, yeah, I would just, I would just say that, you know, don't be afraid to be yourself because the only the only person who's missing out, is you, because you can have such such better experience and of life, and it is out there for everybody. And as far as we know, we only get one go at life. So you gotta, gotta make the best, the best of it.

Stacie Clark
What do you feel like your next steps are in life like what where you are currently what's your next thing to stretch yourself with?

Phil Williams
Okay, so I'm going to be doing some more training this year in some more. Breathing workshops that I want to be delivering so I'm going to be, and also cold water immersion so I'm going to be looking at maybe training with COVID permitting with Wim Hof I'm going to do the training course with that. And there's another interesting, really powerful prep technique that I've just heard about recently called Soma breath. So, na or Soma preven, and that works with similar to the Wim Hof techniques where you up regulate will put yourself into a more alert state, but it's done to music, and to specific breathing patterns so you might breathe in for four out for four and then they shifted to the B the music so it kind of like brings a whole new elements. I think if you get stuck in. If you get stuck in doing the same thing every day, it can become difficult to make it habit so if you can find that would certainly with the breathing techniques, if you can find different ways to, to make it interesting and keep it, keep it fresh, then it keeps it keeps you keeps you more interested and more likely to make to make it that that habit that you want the daily habit. So we'll be, we'll be working on, on that, that'll be one sort of facet that we'll be looking at.

And I'll be looking to, to take on some some some coaching clients. So now I've you know I've worked with a couple of people recently and I've, and they've had some, some benefit from it there's some good feedback so I want to want to keep, keep on keepin on with that really. So I'll be working on developing my own website for my coaching so people can get in contact with me for that. And, yeah, and it will be, because I'm new to coaching, we'll be working with a lot of people for for reduced rates so I wouldn't be looking to chart charging a fortune for my coaching so I just want to get experience and if you know somebody feels that they can benefit from spending some time with me then. It helps me as well as them because it because it is teaching me to work on my coaching practice.

Stacie Clark
Yeah, absolutely. And I know that we've already sent a few people your way for some of that practice Haven't we So, thank you. As I say those, those training. Worked Oh my god, well not coming out of my mouth today. I mean it's not that bad again. Those training programmes that you're you're looking into doing this year they sound really fascinating and I would love to have you come back and do a workshop for us again on bringing in some more of these, these elements that you're learning, if, if you would like to come back and do that?

Phil Williams
I'd be delighted to, to, to do some more work with you guys yeah like I said to to Ellie when when we done the breathing workshop I, I really do genuinely think that the resources that you guys are bringing out to people are really powerful and the daily contact that you have with your all the people in your group is is brilliant and it's a it's a heck of a resource to be out there for people to tap into because, you know, you know, when I started 20 years ago when I was feeling I could have benefited something like this there was, there's nothing like that around. So kudos to you guys because I think it's some, you know, the company that you you and Hayley and. And everyone in your team is developing is definitely..

Stacie Clark
Thank you so much for the kind words. Um, so yeah we're really looking forward to having you come back and do some more workshops and yeah looking forward to, well what I'm thinking is that once you set up your coaching practice and everything will get you back on the podcast for for another chat and see how things are things, how things are progressing so yeah thank you very much. And thank you for all the tools and techniques that you shared that people can start going to have a look at and exploring for themselves to see what what works, or works for them. Thank you.

Phil Williams
Thank you. Thanks for having me.

Stacie Clark
I hope you enjoyed that chat, and perhaps have a couple of practices that you’d like to go away and perhaps google and find out a little more about - things that might be of help to you.

Be sure to tune in again next week, and in the meantime, stay connected.