Helen Harrison Osteopath

15/03/2026

Ladder breath to expand the lungs

Breathing ladders progressively increase the duration of each inhalation and exhalation. This technique steps up the breath (5-6-7-8) and creates a smooth and continuous flow of the breath.

Physical benefits

Strengthens and expands the diaphragm
Engages muscles around the ribcage
Improves oxygen and CO2 exchange
Expands lung capacity

Mental benefits

Increasing the length of the inhalations and exhalations gives the mind a sense of spaciousness
Helps silence over-thinking
Encourages calm and focus
Creates a sense of expansion and growth, physically and psychologically

The practice

Make yourself comfortable, either sitting or lying.

Inhale through the nose for the count of 4, exhale for 4
Inhale for 5, exhale for 5
Inhale for 6, exhale for 6
Inhale for 7, exhale for 7
Inhale for 8, exhale for 8

Release the breath and rest in stillness.

The 4-5-6-7 sequence is a starting place. Once you practice this technique regularly you will be able to increase your holds and grow expand your lungs.

08/02/2026

This week the clinic is open
Monday, Wednesday, Friday, Thursday afternoon and evening.

26/01/2026

Do you need an appointment before the clinic closes?

06/01/2026

Happy 2026.
The clinic will open with availability from Thursday 8th.

28/12/2025

24/12/2025

Wishing you all a wonderful Christmas.

17/12/2025

Festive season opening hours

14/12/2025

A festive salad to enjoy

Roasted Cauliflower and Hazelnut Salad

Cauliflower, broken into small florets
Olive oil
Celery, sliced thinly, with its leaves chopped (I have used Chinese celery, which has very fine stems and lots of healthy leaves)
Flat leaf parsley
Seeds of ½ pomegranate
Roasted hazelnuts
1/3 tsp cinnamon
1/3tsp allspice
Tbsp of sherry vinegar
1 ½ tsp maple syrup
Salt and black pepper

Method: Season the cauliflower with black pepper and salt , then roast in olive oil until tender. Transfer to a bowl and allow to cool. Roughly chop roasted hazelnuts and add to the cauliflower. Mix 2 tbsp of olive oil with the remaining dressing ingredients. Pour over the cauliflower and add the celery, parsley and pomegranate seeds. Stir and season to taste.

(From Jerusalem by Yotam Ottolenghi and Sami Tamimi)

08/12/2025

“Osteopathic treatment gives the body the opportunity to function from a new baseline of health.”

What can you do between treatments?

Stay hydrated and well nourished
Eat anti-inflammatory foods
Achieve quality sleep
Move regularly – short walks and gentle stretching
Use the breath to relax and lower stress
Spend time in the outdoors
Rest when tired
Use body awareness to check posture and take breaks from sitting
Use calming practices – yoga, meditation, breathwork – to regulate stress
Have ergonomic awareness – desk set-up, car set and sleeping posture

Follow this link for stretches and breathing practices to use between treatments.
https://www.helenharrisonosteopathy.co.nz/healthy-living

30/11/2025

"You can't pour from an empty cup. Take care of yourself first" — Eleanor Brownn

Take time out for self-care. When there is busyness all around, now we are in the month of December, slow down and find stillness in your own practices and osteopathic treatment.

12/11/2025

5 simple exercises are recommended

Our knees are arguably one of our most important joints. Here’s how to strengthen them: https://bbc.in/3IRuLGR

27/10/2025

The intoxicating perfume of wisteria.

When we smell, tiny odour molecules enter the nose and stick to receptors in the olfactory epithelium. The receptors send signals to the olfactory bulb, to sort and process the information, before sending them to the brain. The brain recognises and remembers smell and connects them to emotions.