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.
Gratitude, Health and Wellness, Mindfulness, Perspective

Welcome to Our Kitchen Table

I’ve been thinking a lot about what I can offer to you right now that would be supportive. And what I’ve come up with is a space for open, honest and real conversation.

I’ve been deeply feeling the collective energy, the chaos, and the heaviness, as I am sure you have as well. When I was thinking about what to write for today’s email, things just felt flat. Not worthy of speaking of in a world that has so much going on. 

So, I thought I would invite you to my kitchen table. Every evening when Alex, my girls and I sit down to eat, we always like to talk about our day and specifically ask each other these three questions:

  • What are you grateful for? (Sometimes one thing, sometimes ten things)
  • What was the best part of your day?
  • What was the hardest part of your day?

So I’m here to share with you in hopes you’ll feel inspired to do the same. 

I am grateful for: fun weekends with family, my hot morning cup of coffee, the break in the temperature, the way the sun reflected on the river yesterday morning, a long hug from Alex and the sound of Ella’s laugh.

The best part of my day (within the past 24 hours) was Watching Ella ride her bike around the loop, visiting with family and being in the river. We camped this weekend along a river and being in the fresh water was so refreshing. There’s something about the power of it, the feel of it rushing past my skin and the knowing that the river is it’s own force that takes me away from all that’s going on and lands me right where my feet are. 

The hardest part of my day was holding onto the knowing that my husband is feeling the anger and frustration with all that’s going on in Afghanistan. As being someone that fought in Afghanistan and seeing it completely fall apart in days, I can’t even imagine how he’s feeling. The hardest part of my day is knowing he’s experiencing those emotions and also honoring my own fear and questions of, “what if he gets deployed again to go support them?” It may not be rational… but our worries, anxieties and fears typically aren’t. 

I invite you to join in on the conversation. To take a moment to reflect on the best part of your day, for all that you are grateful for and the hardest part of your day. If we don’t take the time to pause, we will continue our habits and routines subconsciously without ever truly assessing what we need and if it’s working for us.

In a world of so much right now, I just want you to know that you are loved. You are supported and you wouldn’t be given anything you couldn’t handle.

Sending you so much love today, wherever you are.

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.

Fitness, Goals, Gratitude, Health and Wellness, Mid-Year Check In, Mindfulness, Personal Development, Perspective, Pursuing your dreams

We’re HALFWAY Through 2021!

Where are you at?!

Every January I set intentions and goals for the upcoming year. In recent years, I have been extremely specific about my annual goals and the steps it’ll take for me to accomplish them. I look at them frequently throughout the year to ensure I am on track but each July I take a good, hard and honest look at the goals I set, my progress thus far and if they are still relevant to me and my dreams. 

My midyear check-in is about reviewing the following:

  • where am I at in the process of meeting my goals?
  • what MUST I do over the next 6 months to reach my goals?
  • if I have reached a goal, can I level up in that area, if desired?
  • do my goals still feel attainable, or do they need to shift a bit – make bigger or a bit smaller?
  • how am I feeling about my progress?
  • what am I surprised by?
  • what has been the hardest step(s) towards reaching my goals? How will/have I overcome it?
  • what is the feeling I want to embody at the end of 2021?

This process can be a motivating wake-up call to maintain the fire I set in January. Sitting here typing this and looking at the goals I set in January, I can celebrate the fact that I have already accomplished a few of them, while simultaneously recognizing that I haven’t dedicated much time to others. 

This opportunity of a midyear check-in allows me to shift my focus a bit, if needed and maintain the course. 

Did you set goals/intentions at the beginning of the year? If so, how are you doing on progress? 

Want support? Reach out, I’m happy to help!

There’s STILL six months in this year! What do you want to achieve by January 2022? And more importantly, what feeling do you want to embody?

Keep going, you’re worth it.

Mindfulness, Mindset, Personal Development, Perspective, Self Awareness

June Newsletter

When you Accept What is…

Hear me out for a minute…

When the wind blows, we don’t try to change it; we accept it as it is. We don’t run up to the trees and attempt to hold them down because ultimately that wouldn’t work. The movement of the trees is a bi-product of the wind. When it rains, we don’t try to change it, stop it or alter it. Although some days we may not want it, we don’t push against the sky to make it stop, we simply accept it and adapt. 

What if we used this same concept with our emotions? What if when our emotions came up, we didn’t try to change them, suppress them, minimize them or ignore them, we simply accepted and adapted?

What if we accepted them for what they are: energy moving through us. 

What if we backed up, allowed space for our emotions so they could move through us instead of become us? 

My theory is that when emotions come up for us, it’s a clue. A clue that has the potential to lead us to deeper healing, understanding and awareness. 

What if you approached your emotions like you do the wind and the rain – accept them for what they are, shift to a vantage point of observation and adapt, as needed?

I invite you to honor any feelings that arise for you in the coming days, accept what is, while you stand firmly in your truth; stand firmly in the knowing that you are grounded, despite any emotion or feeling that moves through you. 

Something to consider: “I am the container for all of my emotions: I allow them in and I allow them out.”

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.