Anxiety, Breath Work, Fitness, Health and Wellness, Mental Health, Mindfulness, Mindset, Personal Development, Perspective, Self-Love

Let’s Breathe!

Your Monthly Breath Session Today’s breath work mantra is: I am.

“… breathing can change your life and lead to real transformation. The way we breathe in response to pain and pleasure, to stress and change, can make all the difference in the world to our health and well-being, our performance at home and at work, and to our loved ones. Breathing is the only system in the body that is both automatic and also under our control. That is not an accident of nature, not a coincidence – it’s an invitation, an opportunity to take part in our own nature and evolution. There are details in the way you breathe that you probably have never observed or explored, and these details are like doorways that can lead to new and profound abilities. The fact is breath work is a major skill set if you want to become a high-performing individual and enhance every aspect of your life.” -Dan Brule

I invite you to take 15-minutes to consciously breathe today. With the session below, when you’re getting ready for bed or while you’re washing dishes. By bringing pure presence to our breath, we have the ability to completely shift our mental, emotional, spiritual and physiological well-being. 

Give it a shot… you won’t regret it. 

Free session below!
Breath work may not be for you if you have the following conditions:   
  • Pregnancy
  • Detached Retina
  • Glaucoma
  • High blood pressure (not controlled with medication)
  • Cardiovascular disease including angina, previous heart attack or stroke.
  • Diagnosis of aneurysm in the brain or abdomen.
  • Uncontrolled thyroid conditions and diabetes.
  • Asthma – if asthmatic, your inhaler is nearby during the session.
  • Epilepsy
  • Prior diagnosis of biopolar disorder, schizophrenia or previous psychiatric condition
  • Hospitalization for any psychiatric condition or emotional crisis within the last 10 years
  • Any other medical, psychiatric or physical conditions which would impair or affect ability to engage in any activities that involve intense physical and/or emotional release.
  • This list is not all inclusive and it’s generally recommended that if you have a question about a condition you may have that is not listed, that you consult a physician before beginning breathwork. If you have or have had any of the listed conditions, it is strongly recommended you consult a physician before beginning breathwork.
Breath Work Session
Also (shameless plug) – I am now offering 1:1, six-week breath work series. I have three options: stress management, reconnecting with self and healing the inner child. Please check out my website for further details, reach out with questions and sign up here to get started.
Health and Wellness, Limiting Beliefs, Mental Health, Mindfulness

What if we just let go

Of what is no longer serving us…

I want you to take a minute and consider all that you’re holding onto that no longer serves you.

  • Is it a limiting belief?
  • Is it a relationship?
  • Is it past hurt or trauma?
  • Is it an expectation?
  • Is it a dream?

What would happen if you simply let all that go?

What would happen if you release what no longer serves you?

When we let go, we can fly higher. 

I invite you this week to explore all that you’re holding onto that weighs you down and how it would feel if you just let it go. Explore how it would feel if you simply release your grip and allow it all to float away.

That energetic pull of that thing holding you down is energy you no longer need to hold onto. 

Let it go.
Breathe it out.
Move it out.
Sound it out.

Imagine how high you would fly and soar when you release what is not meant for you anymore. 

You deserve to fly. You deserve to soar. You deserve to thrive. 

What do you need to release this week? 

Anxiety, Breath Work, Health and Wellness, Mental Health, Mindfulness, Mindset, Overcoming Self Doubt, Perspective, Self-Worth

All you have to do is breathe…

Breath Work Mantra: I am worthy.

If you find yourself needing a few minutes to reconnect to yourself, to feel grounded and to feel empowered, take a few minutes to sit down, quiet down and simply breathe. You’ll be amazed at the shift you feel once you’re done. 

You’re worthy of these 15 minutes.

I am Worthy

Breath work may not be for you if you have the following conditions:   

  • Pregnancy
  • Detached Retina
  • Glaucoma
  • High Blood Pressure (not controlled with medication)
  • Cardiovascular disease including angina, previous heart attack or stroke.
  • Diagnosis of aneurysm in the brain or abdomen
  • Uncontrolled thyroid conditions and diabetes
  • Asthma – if asthmatic, your inhaler nearby during the session.
  • Epilepsy
  • Prior diagnosis of bipolar disorder, schizophrenia or previous psychiatric condition.
  • Hospitalization for any psychiatric condition or emotional crisis within the last 10 years.
  • Any other medical, psychiatric or physical conditions which would impair or affect ability to engage in any activities that involve intense physical and/or emotional release.
  • This list is not all inclusive and it’s generally recommended that if you have a question about a condition you may have that is not listed, that you consult a physician before beginning breathwork.

If you have or have had any of the listed conditions, it is strongly recommended you consult a physician before beginning breath work.

Breath Work, Health and Wellness, Limiting Beliefs, Mental Health, Mindfulness, Mindset, Overcoming Self Doubt, Personal Development, Perspective, Self Awareness

Breath work has Changed my Life

Bold statement, but simply the truth.

Breath work has made a significant impact on my life, my health, my healing and my spirituality. Sometimes it feels complex to talk about because it feels so different from what I have experienced in the past or from how I have previously lived my life, but it’s part of my life now. Breath work has allowed me to realize that I have everything I need within me. It’s allowed me to realize that when I’m having a really hard time, a really big feeling or a really down day, I have the power within me to re-center, re-align and settle into my essence. 

Breath work has helped me re-connect with the essence of who I am. I had a very intense vision during one of my sessions: there I was standing in darkness, holding onto a string that was connected to the black and white way of life I have been living, mostly in regard to my job. Through this session, I thought about my life and the journey I have been on. Through this session, I thought about how I’ve been feeling in my current role as a nurse. And by the end of this session, I realized that holding onto this string attached to the black and white way of life just simply didn’t feel right to me. It felt wrong. It felt heavy. It felt nauseating. It felt like I was trudging through concrete. And then I saw the other string. Attached to this string was the gray way of life. But to me, it wasn’t gray – it was so full of life and color. It felt light, it felt warm, it felt exactly like home. It was in this session that I realized, although most of my life I have felt that I need to climb the latter, or have the cookie-cutter way of life or a job that everyone understands, ultimately that’s not who I am. I am not the black and white way of life, I am the gray way of life, where it’s a bit more obscure, a bit more ambiguous, a little bit different from the mainstream, but exactly right for me. 

Breath work has helped me to heal and continues to help me to heal. There is a lot with this concept, but ultimately, I feel we all experience our own level of tragedy, trauma or wounding in our lives. Breath work has allowed me to do the shadow work, to nurture the parts of me that felt neglected, abandoned, hurt, abused or forgotten. Breath work has allowed me to nurture the little girl part of me that still feels that hurt. Breath work has allowed me more compassion, love and grace for who I am today and the traits that I have always deemed as weaknesses. 

Breath work has helped me to realize that I have everything I need inside of me to succeed. We are often taught throughout our lives that in order to be happy, in order to be successful, in order to be loved, or in order to be healthy, we must seek something outside of ourselves. Breath work has shown me that I have everything I need to achieve what I want to achieve in this life. Breath work has helped me to stop directing my attention externally for validation and accolades and instead turn my attention onto myself and seek internal validation, love and acknowledgement. 

Breath work has helped me to manage my stress, overwhelm and anxiety. Breath work has helped me to identify what I need and then to go after it. Breath work has helped me to re-become the version of me that I let go of, suppressed, ignored, have hated and/or abused. Breath work has helped me to recognize my worth and has helped me to stand strong in defending that worth.

Breath work has changed my life. 

Breath Work, Health and Wellness, Mental Health, Mindfulness, Mindset

How your body changes when you change your breath

Oftentimes, we don’t think about our breath, it’s such a natural occurrence that even though we breath up to 20,000 times a day, it goes unnoticed. It’s time to shift our awareness from the external, to the internal. It’s time to shift our awareness inward so we can optimize our mental, emotional and physical health. 

The majority of people are embracing their days with short and shallow breathing. When we are constantly breathing with a short and shallow breath pattern, we are not using our full lung capacity; we are not fully exhaling the CO2 in our body. By not fully exhaling the CO2, we accumulate CO2 in our body which makes our blood more acidic, this puts us at a greater risk for disease. 

When we practice breathwork, we have the ability to self-regulate during a stressful and overwhelming situation, we have the ability to cleanse and release tension, emotions, traumas and wounds and we have the ability to live our lives in a place of calm and harmony. 

When we practice strong and dynamic breathing practices, we are breathing more, which is decreasing the CO2 in our body. When we have low levels of CO2 in our body, our pH rises and our blood becomes more alkaline. When our blood is more alkaline, we are stronger in fighting off and preventing any chronic condition or disease. When we practice strong and dynamic breathing patterns, we activate the sympathetic nervous system, which activates, unblocks and resets the mind, energy and emotional system. 

When we practice gentle and soft breathing practices, we are increasing our CO2 levels in the blood, lowering our pH and making our blood more acidic. The high levels of CO2 leads to vasodilation and bronchodilation which induces a state of open breathing and cardiovascular system dilation. Slow and calm breathing techniques will induce a state of deep relaxation combined with high concentration. Slow and gentle breathing practices calm down the nervous system, decrease the heartrate and activate the parasympathetic nervous system. 

What if you could consistently self-regulate when you were in a state of stress and it would only take one minute, would you want to learn the technique and practice it when needed?

You have the ability to heal, it’s simply about your breath. 

Breath Work, Health and Wellness, Limiting Beliefs, Mental Health, Mindfulness, Mindset, Overcoming Self Doubt, Personal Development, Perspective, Self Awareness, Self Care, Self-Love, Self-Worth

April Monthly Newsletter – Your Breath can Heal

Did you know that you have the power to heal yourself? Yes, you! You have the power within you to heal yourself from stress, anxiety, overwhelm and ailments. 
 
For so long we’ve been shown and told that in order to heal, we must take medication or we must seek something outside of ourselves; when in reality, we have everything we need within us. It comes down to something so simple, so natural and so essential to our existence: our breath.
 
Take a minute, sit back and recognize how you are currently breathing. Are you breathing into your belly or your chest? Is your breath long and slow? Or short and fast? Are you holding your breath? Is it irregular? Do you breathe in through your nose or your mouth? 
 
Anxiety, stress, or overwhelm is simply energy in our body. If we can learn to regulate our breath, we can learn to regulate and shift from our sympathetic nervous system (fight or flight) to our parasympathetic nervous system (rest and digest). 
 
When our bodies are in a constant state of stress our blood is typically acidic due to the increase in CO2 in our body. The increase in the CO2 in our body is due to our poor breathing habits. When our blood is acidic, it is an optimal environment for disease. 
 
Over the next month, I will be writing all about breath work: how it has made a massive impact on my life, overcoming my limiting beliefs and healing my childhood wounds. How it can optimize your health in regard to your immunity, respiratory and cardiovascular health, as well as mental health. How it can have an impact on how you pursue your days; one breath at a time.
 
That’s right, I am a certified breath work instructor and it’s time to show you the positive impact your breath can have on YOU.
 
It’s time to start healing ourselves, from the inside out? You in? Let’s go!

First Responders, Health and Wellness, Mental Health, Mindfulness, Mindset, Personal Development, Self-Care, Self-Worth

A Big Day for Me!

In January, I was asked to speak on Code 321’s podcast, a podcast directed towards first responders. During the podcast, Nick Carson and I took a deep dive into negative emotions, the bad habits that often accompany the negative emotions and how they can have a massive impact on not only our life, but of the lives of the individual’s we love. Take a listen for some quick tips on how to recognize your unhealthy habits, identify the trigger attached to the unhealthy habits and how to shift them.

Fitness, Health and Wellness, Mental Health, Mindfulness, Mindset, Overcoming Self Doubt, Personal Development, Perspective, Self Awareness, Self-Worth

Five Weeks that Could Change your Life

“I don’t know where to start. I always do this, I start something and then I quit…What’s the point?”

The point is, it CAN be better than this. You CAN be grateful for what you have, and still want more. You CAN have dreams while remaining humble. You can focus on yourself and your health when the world feels unsteady.

5-weeks to get you started. 5-weeks to kick-start your journey.

With a registered nurse and certified health coach offering you support, accountability, education and insight through workbooks and weekly meetings, you have the ability to set yourself up for success towards achieving your goals.

During this 5-week program, you will:

  • explore and pursue uncharted territory; looking at triggers, limiting beliefs and overcoming these barriers that shield you from connecting with your true self. 
  • identify your goals, implement daily habits, and create a daily routine for success. 
  • identify patterns when it comes to your nutrition and physical activity and implement changes to optimize your health.

Are you ready?

The perfect moment to start is right now. Let’s step on this path towards wellness together.

Health and Wellness, Mental Health, Nutrition, Self-Care, Self-Love, Self-Worth

Maintaining your Mental Health during the Holidays

I can only speak from experience. I can only share with you the things that I do to maintain stability when it comes to the stress, overwhelm and sometimes chaos of the holidays. When it comes to maintaining my health: mental, emotional and physical during a very special time of year, it’s about consistency. I consistently pursue the habits that I have pursued all year that have served me well. 

            Movement – I came to a realization when I lived out in San Francisco, circa 2010/2011. It was Christmas morning, my family was on the East Coast and the only plan I had that day was to work. Needless to say, I was feeling a little down. Until I realized and thought, ‘why don’t I do something I love doing.’ So, I laced up my shoes and hit the streets of San Francisco in the warm West Coast air and had an amazing Christmas morning run. Never before have I ‘worked out’ on a holiday. Prior to this day, my mindset around ‘working out’ on a holiday was, ‘well it’s a holiday, why would I kick my ass on a day that is meant for rest and celebration.’ On this day in San Francisco, I realized and thought, ‘why wouldn’t I do something I love on one of my favorite days of the year?!’ It was this day that completely shifted my perspective about moving my body on any and all holidays. Obviously, moving my body is not always fun. Sometimes it’s frustrating, upsetting, angering or just downright boring BUT EVERY TIME I am done moving my body, I feel grateful that I did it. I encourage you, even on the holiday, even around the holidays, continue to move your body. My assumption is that although it may be hard to put on those shoes you will feel empowered when you’re done!

            Nutrition – 2020 has been a big year in regard to my nutrition and how it can impact my mental, emotional and physical health. In May/June of this year, I found myself slipping into another postpartum depression. It was scary, unsettling and very challenging for me and my family. When I spoke with my doctor, he discussed anti-depressant medications with me, supplements and shifting some of my day-to-day routines. I refused to go on medication again for the depression because of the experience I had with medications previously. So I opted to look at my lifestyle and make some significant changes. One of those significant changes was my nutrition. Since June, my family and I have been eating 85-90% plant-based diet and what I will say is this: my anxiety is hardly there. My depression is gone. My energy has improved. My focus is better. My evening brain fog is also better. I’m not saying this is the answer for everyone, however I am saying that what we put into our bodies: processed food, refined sugar, dairy, meat, fried foods, alcohol, medications etc. all have a SIGNIFICANT impact on the way we feel. During the holidays, the way in which I will focus on my nutrition is to continue with this new way of eating with flexibility and I advise you to do the same. Continue your good eating habits throughout the holidays with some flexibility. Yes, I will eat the turkey, stuffing, my mom’s homemade rolls and dessert, but the next day, I will be right back on my plan that helps me feel my best, because if I can feel good, I can show up well for all the people and things in my life. 

            Sleep – This is NOT the first time I have talked about sleep – it’s crucial to our health. It impacts almost every tissue in our body and impacts growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health. During the holidays, make sure you’re getting adequate sleep, at least 7-9 hours per night. And if you have a bedtime routine, stay consistent with it. Continue to go to bed and wake up at the same time as you have been, especially if it helps you to feel good! This consistency will keep you on track. 

These are a few of my recommendations about maintaining your mental health during the holidays and any other time of the year. You can’t be healthy if your mind isn’t healthy. Take care of you and the rest will fall into place.

COVID-19, Fitness, Health and Wellness, Mental Health, Pandemic 2020, Perspective

My Family and I got COVID-19

COVID-19 Walked Through Our Door and Straight Into Our Home

Throughout this year, my fear and indifference in regard to this virus has vacillated. One day, I think the media has set up such fear mongering and blown everything completely out of proportion; the next day I’m frozen with fear and can’t put down the hand sanitizer. What I will say is this: as soon as I found out we were exposed, the paralyzing fear came crashing in. I thought of all the stories I heard about babies being hospitalized and dying. I thought of all the stories I heard about young men being put on ventilators and suddenly dying; the fear was overwhelming. 

Here is a brief review of our experience with COVID-19 – the down and dirty, the truth, the rawness and the reality of what it was really like in this house during quarentine. 

On our way to our initial COVID-19, PCR test, I wrote this: “one week after the event and we’re on our way to get COVID-19 tested. This is how I feel: 

  • Angry – for having to do this. For being in this position. For exactly what I didn’t want to happen. For not listening to the voice inside my head.
  • Frustrated – that this is the world we’re living in.
  • Confused
  • Hopeless
  • Negative – I’m assuming we have it, because why wouldn’t we?
  • Mistrust – whether the results are negative or positive, I don’t trust the system. All the tests that have been retracted, the severity of this damn virus… I don’t trust the system.
  • Shame – for putting our family in harms way. For the people I’ve been around.
  • Wrong – I did something wrong and therefore, I am wrong.
  • Not enough – what I did wasn’t careful enough. As if I didn’t wear the mask properly enough.
  • Bad – what I did was bad and therefore, I am bad. 
  • Scared – for having it and for giving it to people that are more vulnerable. Scared of the girls getting sick.
  • Embarrassed – for acting so “recklessly” which is the stupidest thing I think I’ve said, we went to a damn family event – how “reckless” of us!
  • A statistic – despite following the rules.
  • Alone
  • Nervous
  • Anxious 

Here is how things unfolded: We went to a family event on Saturday 10/10 and that following Friday we found out someone at the event tested positive for COVID-19. We scheduled testing for Saturday; Alex, Ella and I all got tested. The stress, the spiraling thoughts and the fear started to overwhelm me that weekend. Alex developed symptoms on Sunday: congestion and a cough. I had symptoms of a burning chest, dry cough, fatigue, intermittently nauseous and disconnected – all of which could be related to stress. On Monday, we received the results that Ella and Alex were positive and I tested negative. On Tuesday, Adalyn tested positive and on Thursday, after I had my second test, I tested positive. This week was probably one of the hardest weeks I’ve been through. On Monday, I decided that I needed to stand strong in the uncertainty, fear and anger and devise a plan to get our family through this time. So, being someone that thrives on a schedule, I determined that we needed a routine for our weekdays and we needed to have an “activity calendar” for at least one special event / activity per day.  Our time in quarantine consisted of fort building decked out with Christmas lights (my favorite!), scavenger hunts, scarecrow making, airplane races, movie nights, pumpkin carving, racetrack building, dancing, a lot of books, arts and crafts and snuggles. In addition to all of these sweet activities, this week has also consisted of some serious breakdowns, I am speaking mostly for myself. Crying, sobbing, withdrawn behavior and overwhelm. It has consisted of juggling work calls, coloring, and working late in the evening after the girls go to bed. It has consisted of poor sleeping patterns with bad dreams. It has consisted of a messy house, dishes in the sink and toys everywhere.

Alex had the following symptoms: cough, congestion, headache, lightheadedness/dizziness, rash, extreme fatigue and brain fog.
Ella had the following symptoms: spiked a fever, cough, runny nose, fatigue and some clinginess.
Adalyn had the following symptoms: dry cough, sneezing, runny nose, fatigue and extreme clinginess and fussiness (lord, help us!)
My symptoms: nausea, cough, congestion, fatigue, headaches and back aches.

In case you find yourself in a similar situation, this is how we stayed grounded and healthy:

  • I continued with my morning routine: gratitude, dreams and daily goal/intention.
  • We ate whole foods – all the fruits, vegetables, grains and abundance of water. Minimizing refined/processed sugar to optimize our immune systems.
  • We got outside EVERY DAY.
  • We moved our bodies EVERY DAY.
  • Sleep – We tried very hard to get enough sleep which was the most challenging with a 10-month old who was regressing. So we stuck with early bedtimes and would rest during the day as needed. 
  • Supplements of: zinc with elderberry and vitamin D3 (not medical advice)
  • Having fun – during this stressful time, my most favorite moments were in our fort, with the Christmas lights on playing, coloring and laughing with my loves.

With all of this said, I will also say this: we did nothing wrong; we worked within the parameters of the current state regulations. We are not bad for living our freakin’ lives and celebrating with family. 

This virus is here to stay. It is all of our responsibility, when navigating this time to understand ourselves, what we feel comfortable with and what we don’t feel comfortable with. For you, that may mean only being around a handful of people. For others, that may mean not wearing a mask. For others, that may mean living right at the parameters that the state mandates. Ultimately, every time we go to a grocery store, every time we go out to eat, every time we go to the MD office, we are putting ourselves at risk for any and all things – car accident, virus, freak accident etc. It is up to you to determine how you want to live your life and I just hope that we all can give each other a little grace when someone elses’ choices are not in alignment with our own.

Let’s minimize the victimization, judgement and mistrust in peoples decisions, give a little more compassion and grace during a very challenging time, we’re all doing the best that we can.