Let’s be real: most women and mums don’t have the luxury of long, candlelit self-care rituals. Between work, kids, laundry, and the endless to-do list, finding even five minutes for yourself can feel like a miracle. But here’s the good news—a sense of calm isn’t about having more time. It’s about making the most of the moments you already have.

As a mum, osteopath, and business owner, I get it. That’s why I created Calm Spray: to give busy women a fast, effective way to reset, relax, and recharge—no matter how flat out life gets.

Build you calm routine with me. This is how to make it work (even on your busiest days):

The best routines are the ones that are actually easy and attainable- weaved into your daily activities. If I was told to take 15min every day to do these things... it would never get done. I never prescribe this to my patients for this reason. What I do prescribe is- pairing your Calm Spray with something you already do—like brushing your teeth, making your morning coffee, or hopping into bed. Keep your spray somewhere visible (your bedside, bathroom shelf, or even your handbag) so it becomes part of your daily flow.

This is low hanging fruit. An easy jump in the right direction. If you’re counting sheep and still not drifting off, magnesium might be a little secret power play your can use against your mind. The relaxation properties magnesium chloride has on the nervous system help to calm the mind and the body. Applying magnesium cream before bed can help calm your nervous system and support those all-important sleep cycles. Rub a little into the soles of your feet, tummy or shoulders as part of your wind-down routine and let the day melt away.

Pro tip: Spritz your wrists or temples for a quick aromatherapy boost when you’re feeling frazzled.

Have you been told before "just take a deep breath in.... and out". That is great but when my mind is going off like a frog in a sock, thinking about calm breathing can actually make me feel.... frustrated. I find box breathing a much better concept. 

After applying Calm Spray, start Box breathing—sometimes called “4x4 breathing.” It is a simple relaxation method where you breathe in for four seconds, hold for four, exhale for four, and hold again for four seconds. This steady, rhythmic pattern helps trigger your body’s calming parasympathetic response, easing stress, lowering blood pressure, and helping you feel more centered and focused.

You don’t need a quiet room or a yoga mat. Calm Spray is made for real life:

• School drop-off stress? Quick spritz on your shoulders before you drive off.
• Desk tension? Pause for a minute, spray your neck, and stretch.
• Bedtime chaos? Spritz tired legs or feet as part of your wind-down routine.

Calm isn’t just for mums! This gentle formula is safe for the whole family. Turn it into a mini ritual with your kids—spray and massage their tired legs before bed, or use it together after a busy day out.