Right, let’s start with the obvious: yes, I run retreats… and yes, I’m about to talk about wellness that doesn’t cost anything. Believe me, the irony is not lost on me.

But here’s how I see it. Running retreats is my business and something I’m genuinely proud of. We’ve worked hard to build something that gives women space, rest, and a chance to switch off, and I’m not apologising for wanting that to be successful.

At the same time, I don’t believe for a second that wellness should only be accessible to women who can afford a weekend away. So I do think I have a responsibility to talk about the side of wellbeing that isn’t tied to anything you have to buy.

And honestly, the things that make the biggest difference day-to-day are usually the free ones. The ones we overlook because they’re not plastered all over the internet or promoted by the latest influencer. So I thought I’d pull together a few things (with actual evidence behind them) that support your wellbeing without costing anything at all.

Nature

Nothing complicated. Just getting outside.

Research shows that around 20 minutes outdoors lowers cortisol. Daylight supports your circadian rhythm (so you sleep better), and being around green space is consistently linked with improved mood.

And more than that, being outside pulls you out of your head. It interrupts the endless mental tabs most women have open at any given moment (especially in the run up to Christmas). But you don’t need a lush green forest. A walk down the road or sitting in the garden is more than enough. Bonus points if you leave your phone inside and switch off.

Breathing properly

I’m all for breathwork, but here I’m not talking special techniques. Literally just slowing your exhale.

A longer out-breath activates your vagus nerve, which helps shift your body out of stress mode. Studies show this lowers heart rate and calms the amygdala (the part of your brain that loves to spiral).

It takes about 10 seconds and is genuinely effective. And unlike most wellness trends, nobody needs to know you’re doing it.

Moving your body

Movement doesn’t need to equal exercise. It doesn’t even need to involve gym clothes. Just 10 minutes of movement has been shown to boost serotonin and dopamine. Walking reduces anxiety, and gentle movement lowers inflammation linked with stress. A walk, a stretch, dancing to one song in the kitchen - it all counts.

Getting things out of your head

The mental load is real (especially in December). Writing things down reduces cognitive pressure, improves working memory, and makes worries feel less intense (yes, there are actual studies on this).

It doesn’t need a fancy rose-gold planner. The notes app is absolutely fine. A post-it is fine. A random envelope is fine. Just write it down before your brain tries to store it for the next 48 hours.

Talking to someone you trust

Connection regulates your nervous system.

A quick chat increases oxytocin (which lowers cortisol) and reduces the brain’s pain response. And long-term research shows loneliness is genuinely bad for our health. It doesn’t need to be a deep conversation or a full night out with friends. Let’s be honest, if you’re anything like me, 2027 is probably the next time you can all align diaries. Sometimes just saying, “Today was a lot,” to a friend on the school playground does the job.

Boundaries

Research shows that overcommitting increases cortisol and that saying no reduces stress response activation. Boundaries also improve sleep. This is less about being firm and more about not stretching yourself so thin you disappear. A simple “not today” is sometimes the most powerful act of self-preservation you’ll ever do. And if it feels uncomfortable, that probably means you need it.

Sleep basics

Before you start searching for any gadgets or supplements, it’s the basics that work:

• Consistency

• Lower light in the evening

• Cooler air before bed

These help regulate melatonin far more effectively than most paid solutions.

Small pockets of joy

Not big gestures. Just something that lifts you slightly. Short moments of joy improve vagal tone, release dopamine, and help buffer your stress response. A good song. A quiet coffee. Five minutes reading. These tiny things add up. Joy doesn’t need to be monumental. It just needs to exist somewhere in your day.

So yes, I run retreats. And yes, I’m still telling you that wellbeing shouldn’t depend on money. Both can coexist. Retreats offer deeper rest and space, that’s why they work.

But day-to-day wellbeing? The free things often make the biggest difference.