About hustle culture, burnout and self-care tips like breathework
We’re ambitious career women – we have set high career goals for ourselves and are actively working to achieve them. For the most part, we’re all in and loving our lives, our careers. But sometimes, that productivity, success, and happiness are overshadowed by sacrificing our mental and physical health, relationships, and overall well-being.
This so-called ‘hustler culture’ has become increasingly criticized in recent years. It typically refers to the idea of working hard and relentlessly pursuing success, often at the expense of personal well-being or work-life balance. This culture can sometimes promote unhealthy work habits and perpetuate the idea that success is only attainable through constant hustle and sacrifice.
Now don’t get us wrong – there are many women (and men) on social media, like Instagram, criticizing the ‘hustler culture’ and promoting yoga, spa, time with their children, lunching with their girl friends, and so on. While that all sounds nice, there are people, like you and us, who still need to go to the office and perform at work. But it's worth noting that while ambition and hard work are essential for success, it's important to balance these qualities with self-care and a healthy work-life balance. Ultimately, success and fulfillment in your career comes from finding a balance that works for you, taking into account your personal values, goals, and well-being.
One person who knows all about prioritizing your physical and mental health, building supportive relationships, and making time for activities outside of work is Andrea Cristancho, the creator & principle coach of The No Hustle Club App, a virtual wellbeing space where she delivers breathwork, yoga nidra and coaching to auto regulate the nervous system and become a peaceful leader. Hocus pocus? Nope! Andrea actually helps founders and their teams foster wellbeing while measuring its return on investment. Her mission is to stop the ‘hustle culture’ and burnout. She believes self-care isn’t selfish, it’s smart «I like to remind founders to put on the oxygen mask first and treat entrepreneurship as a marathon and not a sprint», she tells us.
In her interview Andrea tells you how you can integrate self-care into your daily life, she teaches you the top 3 stress management hacks, and gives you tips on how to breathe properly.
By the way: Andrea will be joining us in June in the womenmatter/s Circle wrap-up call – so you have some time to practice what she preaches and ask her any remaining questions you might have.
Lastly, if you want to know Andrea a bit more before you read the interview, this is how she describes herself: «I’m Latina 100%, mama of two amazing humans, married to the coolest Swiss I know, yogini till my last breath, and a total dark chocolate lover.»
You are a big advocate for practicing self-care. What are some concrete tips to implement self-care into our everyday-life?
Yes I am, and I love this question.
Including self-care practices doesn’t have to mean adding more to your to-do list. The pattern interrupt coaching approach I like to bring to the conversation starts with asking yourself: ‘How can I integrate life and work into my current habits?’
For example, some concrete tips would be:
improve your sleep by taping your mouth overnight
measure your energy levels as you wake up with the bolt test
end your shower with a cold 30 second splash to boost your mood and your blood circulation
start your day with a tall glass of lemon water and add a pinch of salt to alkalize your body and build upon a daily detox process, your liver will thank you
take a couple conscious breaths and practice gratitude while you’re waiting on your coffee/tea
And the list goes on!
These are some of my usual recommendations, but the point is to ‘piggyback’ on existing habits and apply micro changes daily to serve your wellbeing in the long run.
What are your top 3 stress management hacks?
Music, yoga nidra and breathwork.
Music is a powerful tool to release stress! The effect music has on us has been tested to the point where pairing beats frequency to our brainwaves can help us tune into different states. For example, alpha brain waves are present when we’re relaxed and conscious – you can achieve this state by playing music at around 60 beats per minute.
Yoga Nidra or yogic sleep is a state of consciousness between waking and sleeping, typically induced by a guided meditation. It’s an ancient technique where you enter deep states of conscious relaxation. It’s a systematic practice that brings us to a state of deep sleep where our senses, intellect and mind relaxes. Imagine if you could feel as rested as after a 2 hour power nap in 20 minutes, that’s how yoga nidra practice feels. And the best part is that all you’ve got to do is lie down and let go, be guided. Dare to rest!
Breathwork is a modern umbrella term for various breathing practices coming from different disciplines. The work is to practice conscious controlled breathing so that you reclaim or enhance your mental, emotional and physical state. Any adult at rest takes 12 to 16 breaths per minute, so the question is how many of those are taken consciously? That’s where the magic happens!
Why is breathing so important to be less stressed?
Breathing consciously to regulate our nervous system is the number one tool we’ve got to help ourselves be more relaxed or energized, ultimately shifting any mood or even aiming to improve our overall health. It increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system. In the long run it helps you foster a calm demeanor and the ability to stay in tune with your body and in alignment with your purpose.
Can you give us some guidance and tips on how to breathe properly?
Yes I can! Here’s my #1 ninja trick, ready?
Breathe in and out through your nose, taking low and slow breaths in and aiming to elongate your exhale.
Nose breathing filters the air coming into your lungs, as well as humidifies and warms the inhaled air, among many other benefits. And, extending the exhale helps you tap (on-demand) to your parasympathetic nervous system to train yourself to calm down.
Now, there are practices that call for mouth breathing and breath hold, for sure. But there’s an intention and purpose to achieve with these practices and they are not recommended for everyone.
But if you’re keen to improve your breathing today, start by becoming aware of how you breathe. For example right now, are you breathing into your chest? Or, are you holding your breath? Building awareness is the most important step to begin breathing properly.
What can our womenmatter/s Circle members expect in your breathing session on June 28?
Expect a 15-Minute power session where you’ll be able to measure and experience the shift from a ‘normal’ state of being to a more calm, empowered, focused state of self. And, the best part, you’ll be able to remember these practices in order to repeat daily so that you can keep on working on the power of your breath.
May this knowledge and practices bridge you to your highest self! I look forward to meeting you all in the womenmatter/s Circle.
Thank you! Where can everyone find you?
You can find me on my Website and book a call or contact me on LinkedIn.
I look forward to hearing from you!
