Blue health
Taking a team down to the water, and what stays with them
What the shoreline changes in the way a team talks to itself, and the practical things worth knowing before you book a morning by the water in Marseille.
7 min read
The journal
Breathe, eat well, get in the water.
What I explain during a session and get asked about again by email afterwards: breathing protocols, simple recipes, and what the sea does for our health. Nothing here that has not been tested in a workshop or at the water's edge.
All articles
Breathwork
Getting the night ready: ten minutes of breathing before bed
A body does not switch off on command. I have been giving people the same ten-minute ritual for years, plus what to do when you wake at three in the morning.
6 min read
Nutrition
Drinking enough in a Marseille summer, without forcing it
Thirst warns you far too late. The quiet signs of running low, what I actually drink on a July day, and a couple of markers that spare you counting litres.
5 min read
Blue health
On a paddleboard, tension shows up straight away
I teach paddle yoga early in the morning off Pointe Rouge. In an hour, the board shows each person what they are gripping without knowing, and what they can let go of.
6 min read
Breathwork
The physiological sigh: coming down in two breaths
Two breaths in through the nose, one long breath out through the mouth, ten seconds. The breath I teach first, and the one your body already produces without telling you.
5 min read
Nutrition
Three seasonal smoothies I make in Marseille
Three blends I actually make at home, the composition rule that makes the recipes optional, and what I say when someone asks about the sugar in fruit.
6 min read
Blue health
Twenty minutes by the water, and nothing else
Walking slowly by the water for twenty minutes, phone at the bottom of the bag. What I look at, what I listen to, and exactly how I run those twenty minutes myself.
5 min read
Breathwork
Three minutes of breathing before you take the floor
Before a meeting the voice tightens and nobody quite knows why. What the body is up to at that moment, and three minutes to run in a corridor before you walk in.
6 min read
Nutrition
The day 2 Glow Bowl: the recipe and the frame underneath
The bowl I hand out on day two of the Mini Wellness Reset, the five slots that make it genuinely filling, and what I change in it as the Marseille seasons turn.
5 min read
Blue health
Getting into cold water without kidding yourself
Cold immersion fascinates people and gets credited with a lot. What I really see in the Mediterranean, why breathing comes first, and the cases where I say no.
7 min read
Breathwork
Five minutes of heart coherence, without an app
A chair and five minutes will do. The breathing rhythm I teach in workshops, the protocol in order, and the four mistakes that make people stop again after a week of trying.
5 min read
Nutrition
The breakfast that actually lasts until lunch
Eleven in the morning, a foggy head and a craving you cannot argue with. Before you blame your willpower, have a look at what you ate at breakfast.
6 min read
Breathwork
What your breathing does to your nervous system
Why an out-breath longer than the in-breath changes something in the body, what happens in a meeting room when a group tries it, and the five-minute protocol I hand over first.
7 min read
Nutrition
The green smoothie that really lasts until lunchtime
Eleven o'clock and you are hungry again, though you did have breakfast. My green smoothie recipe, the three ingredients that change everything, and three variations for rushed mornings.
5 min read
Blue health
Blue health, or why voices drop at the water's edge
Water does something to how we feel, and the research is only starting to document it. What I watch happen in the bay of Marseille, and what to do with it inland.
6 min read
Three days of guided practice, ten to fifteen minutes a day: the Mini Wellness Reset brings together the essentials of what is written here.
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