The Power of Breathwork for Mental Health

Learning to breathe has been one of the most impactful tools for my healing.

When you experience trauma, on any level, the last thing you want to do is intentionally unite your body and mind. Stillness is scary; being present is scary. It is easier to run away, literally and figuratively, which sometimes can only lead to further dysregulation and disconnection between body and mind.

The connection is in the breath. Bringing balance to your breath impacts just about every single function of your body. For some reason, though, this tool goes underutilized by most people. Maybe it’s not “hard enough.” Maybe we don’t want to slow down long enough to try it. The excuses vary, but the takeaway must be – learn to breathe!

Top benefits of breathwork:

Continue reading “The Power of Breathwork for Mental Health”

Integrating Eastern Medicine Tools for Better Sleep, Stress Resilience, and Digestion

Jacqueline Gomez is the founder and CEO of Welleum, a company that brings Eastern medicine to the modern Western World.

In this episode, we dig into why more and more people are seeking out alternative health solutions, the hesitancy some may have in trying something new, and how Welleum offers a way to advocate for your health with resources and solutions that work.

Download and listen here or find wherever you get podcasts.

Key Topics:

  • What is Eastern medicine and why do we hesitate to utilize it?
  • The stress-body connection
  • “Pop-a-pill” culture and the need to treat the root
  • Why people are now turning to Eastern medicine
  • The resources provided by Welleum, along with their tinctures
  • How your boy is designed to function like a clock
  • Stress management tips
  • How to integrate Eastern and Western medicine and how it doesn’t have to be either/or
  • Developing a schedule to benefit whole body health
  • Ingredients in Welleum tinctures and science behind it
  • Correcting digestive imbalances

To learn more about Welleum and try their products, head to their website here.

This podcast is sponsored by Sleep Number. Save $1,000 on the NEW Sleep Number 360 special edition smart bed. Head to sleepnumber.com/wholeness to check it out!

Understanding and Embracing the Healing Power of Herbs

Adaptogenic herbs are getting a lot of buzz in the health world, so this episode is a dive into all things herbs and herbalism, with herbalist and writer Brittany Ducham.

Brittany’s new book, Radical Remedies, is a great starter for anyone wanting to learn more about how to use herbs to support health and well-being. In this conversation, we discuss her new book and how to individualize your personal use of herbs to support your health goals.

Download this episode and listen here, or find wherever you get podcasts!

Key Topics:

  • Brittany’s background in herbalism
  • How herbalism is a form of empowerment and activism and background on her book, Radical Remedies
  • Herbal energetics and elemental forces and how different people need different things
  • Herbs for mental health support, anxiety, stress, and tension
  • Digestive support and herbs that improve gut health
  • Adaptogens – what they are and how they help
  • How to get started with herbs without getting overwhelmed
  • Where to find herbal tinctures and formulations that are good quality
  • The interconnectedness of our world with plants and nature’s healing power

Find more information about Brittany and herbalism at her website here and follow her on Instagram at spellboundherbals.

Get a free $75 credit from Indeed when you go to indeed.com/spark

Five Triggers for Anxiety (That Your Doctor Might Not Tell You About)

What’s Behind Your Anxiety?

If you struggle with anxiety or depression, you know it affects your entire life. It affects how you move (or don’t move), your concentration, your ability to sleep, your interactions with others, even your bathroom habits. Because anxiety is on the rise, and won’t be going anywhere anytime soon, I want to share some little-known triggers for anxiety that you may not be hearing about from anyone else!

Like everything I share, remember that your body’s response to food or internal/external stressors is individual to YOU. What is a trigger for one person might not be a trigger for you. Being aware of how your unique body responds to this world is only something you can determine.

Five triggers for your anxiety that your doctor might not tell you about: 

  1. Artificial sweeteners and dyes – not only do they disrupt nervous system function, but sucralose decreases beneficial gut bacteria and aspartame increases anxiety and depression (just another reason to lay off the Diet Coke). Sweeteners can also negatively impact blood sugar – which can increase panic attacks! Food dyes may trigger “mind-storms,” which are issues with the brain’s wiring or electrical activity. No bueno!
  2. Too much screen time – blue light from screens can suppress the hormone melatonin which is needed for restful sleep. Screens can also disrupt the calming neurotransmitter Gaba, along with serotonin – the happy one.
  3. Magnesium deficiency – magnesium calms your nervous system and prevents the creation of excess cortisol, the stress hormone. Some call it “nature’s Xanax.” It’s needed for just about every process in the body. It’s found in nuts, seeds, legumes, and leafy greens, but it’s also an inexpensive supplement! Two of my favorite formulations are the Plexus one, here, or Nutritional Frontiers, here.
  4. Excess caffeine – a little is fine, but too much can stimulate the fight or flight response and trigger racing thoughts, or even panic attacks. Some people metabolize it slower than others, so keep that in mind when you have your afternoon coffee or tea break – your mind might be racing at 1 am!
  5. Stored trauma that hasn’t been addressed – trauma can keep our bodies in that constant fight or flight state, which can lead to poor sleep, inability to concentrate, and panic attacks. Fortunately, there are a wide range of trauma therapies, and many mind-body strategies available to help your body unlock trauma and heal! EMDR and EFT (tapping) are two of the most popular. The wellness center I work with has some amazing trauma therapists and resources here.

Honorable mention:
Blood sugar issues: when we’re riding that blood sugar roller coaster it can cause all sorts of poor mental health symptoms. Limit sugar consumption to limit the swing. Consume plenty of fiber-rich vegetables, brain-boosting fats and quality protein with each meal. Many times we fail to fill up on necessary nutrients so we stay hungry, reaching for quick fix glucose fuel and perpetuating the cycle of brain fog and hunger.

Poor digestion: If you can’t digest protein, you can’t make the neurotransmitters needed for mental health. Period. You know that old saying, “you are what you eat?” It’s not true. It should be, “You are what you are able to digest.” When we can’t create serotonin from our food nutrients, we can’t access melatonin either, which affects mood AND sleep. Taking digestive enzymes and working on gut health can help, something I love helping people with!

The next round of Feast 2 Fast, an online coaching group that pairs science-based nutrition principles with timeless spiritual truth to reset your mind, body, and soul starts May 3. Join the wait list here – or contact me directly for more coaching options!