Staying Grounded in Uncertain Times

I’m trying to stay grounded when the world around me feels like the complete opposite! I try to stay informed. I’m not an ignorance is bliss kind of gal. I like to get my hands dirty. I like to think I can be part of the change, moving the world in a positive direction, in every possible way I can; but everything feels SO much bigger than me right now, and I’ve had to tune some things out for my mental sanity. I feel like a coward, like I should be swimming in knowledge at all times or I’m part of the problem, but the reality is…I can’t change the world. I can help, that’s for sure, but I’m looking at things the wrong way, which is why I needed to recenter 🧘🏻‍♀️⁠⠀

⁠This forced isolation & down time is an opportunity to pivot. Not only in my business but as a human on this planet. Being silent right now has it’s positives. What can I do to take care of myself in this moment? How can I heal my pain, that’s directly related to what’s going on in the world, so I can pour positivity right back out into a world that needs it now more than ever. If I’m not well, I’m no good to anyone, and I definitely won’t be able to SAVE THE WORLD, lol 😂

⁠I know this is hard, some of you have lost your jobs, or are on mandatory leave without pay, and that sucks, and I’m sorry! Some of you are sick, or have lost someone, and I’m so sorry. Here’s my question for you… How can you take care of yourself right now? How can you heal your pain so you can go back out into the world, when the dust has settled, and make the world a better place because of the lessons you learned when things were darker than they’ve ever been? What do you need right now? I’m asking myself the same question…let’s do this together. Trying times build warriors. Hard times build strength. Dark times build knowledge. We will come out the other side of this stronger, but use this time to take care of yourself and heal.

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Keep Breathing…

Watch this calming breathwork gif that I created for all of you & remember to breathe. Things are crazy right now, stressful, uncertain, but the one thing you can control is your breath! So take a few moments right now and breathe…long, slow breaths & feel stress melt away, even if it’s only temporary.

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

How does stress affect the immune system?

ATTENTION IMMUNOCOMPROMISED HUMANS 🙋🏻‍♀️
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I get it, I have Lupus, it’s scary out there for us right now, but let’s talk about stress for a second 👇🏽
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Stress is a MONSTER! Stress lowers your immune system, and what you need now more than anything is an immune system that’s going to fight to keep you safe and healthy. Stress free is the way to be. Easier said than done, I know from personal experience, but you have to override that fear in order to remain healthy. The situation we’re in right now is extremely triggering. I’m living through it with you. I don’t want to get sick, and I don’t want any of the drama that comes along with getting sick, mainly the financial burden of being sick. So I get it, but you have to breathe with me to get through this. Move your body. Meditate. Do this with me, develop healthy routines during this challenging time and stay healthy. ⠀
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Want to know how stress can affect your immune system? Want to know what can help? Want to work with me online while social distancing? If you answered yes then check out the images in this post to learn more.

Save this post to reference later & fill out your ✨FREE✨consultation form here on our website and get started today! We’re also offering new clients 20% off for a limited time as well, yay!
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Meditate, Breathe & Move with me now! We can get through this together 😘

📷 @jessicaczarneckiphoto

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Stressed? Anxious? Mindfulness can help!

Social isolation can breed feelings of fear, anxiety, depression & stress! We are social creatures through & through, but all hope is not lost! Technology can be a hero in disguise for situations like the one we’re all in right now. You don’t have to ditch your daily routine, it just might look a little different. Check out the suggestions I’ve put together for you in this blog and save it to reference on days when you want to pull your hair out 😳🙈😂

You can breathe, meditate & move with me 100% online. Click the link in my bio to sign up for your ✨FREE✨ consultation & get 20% OFF for a limited time if you’re a new client. We can get through this together! ⁠⠀

⁠There are so many options just a quick search, click & download away!⁠⠀

⁠You’ve got this 😘❤️

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

4-4-4 Breathing Exercise (A.K.A. Box Breathing)

This is breathing technique #2 of the breathing series we’re doing over the next few weeks. This one is called 4-4-4 or Box Breathing. You’re inhaling, holding your breath & exhaling, each for the count of 4. This is the 2nd technique I teach new clients. It’s a bit more challenging than 4-4 breathing but it’s still easy to learn & you can do it pretty much anywhere. Breathing techniques can help you connect body + mind. They are part of my yoga, meditation & mindfulness classes. They’re GREAT for stress, bring oxygen into the body, can help you heal & can teach you so much about yourself, emotionally & physically. ⁠⠀
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HOW: I’ve posted a tutorial on my IGTV & YouTube.
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⁠Save this blog to reference later 📄

Before you begin this breathing meditation start by taking a nice, long, slow, deep breath in through your nose. On your exhale, open your mouth and let it go. Let your exhale be audible, the sound you would make if you were fogging up a window, mirror, or a pair of glasses. A gentle sigh works too, or let it be as loud as you’d like. If you’re in a crowd I’d still like you to do this but it can be quiet, I promise no one will even notice. If it’s accessible to you, you may place your hands on your belly, on your heart, or one hand on your belly and one hand on your heart. It will be nice to feel your breath under your hands, and allows you to move deeper inside of yourself, amplifying the experience. You’ll still get the same benefits if this is not available to you at the moment. As with the placement of your hands, if it’s accessible to you, you may now close your eyes. Whether or not you’re closing your eyes, make sure the face & jaw is relaxed. We hold a lot of stress in our jaws, clenching the jaw together. You may open and close the mouth a few times here, then let the tongue rest gently between the bottom teeth. Allow your shoulders to melt down away from your ears, giving your neck lots of space to release & relax. Then begin your counting exercise.

Inhaling & exhaling through your nose. Let the inhales & exhales be slow & long. Filling the entire space between your bellybutton & collarbones.⁠

Inhale – Counting slowly… 1, 2, 3, 4. Remember 1 mississippi, 2 mississippi

Hold your breath…. 1, 2, 3, 4

Exhale…. 1, 2, 3, 4

You may repeat this as many times as you’d like, but I would suggest doing this for a minimum of 30-60 seconds. You can set a timer on your phone. The longer and more often you do this exercise the more you’ll feel the benefits, but I can tell you from experience that if you’re in a very stressful situation, or you’re having a panic attack, doing 1 solid round will definitely make you feel less stressed out & less anxious. You’ll feel your heart rate decrease, blood pressure will lower, your physical body will feel less tense, your thoughts will slow down. You’ll be pulling yourself out of the fight-or-flight response and into the parasympathetic response, which is much better for your general health & well-being.

You can do this lying down, before or after yoga or exercise, sitting on the couch, in your car, on a walk, at work, anywhere. Breathing techniques are helpful in a pinch; during stressful situations, heavy traffic, when you can’t sleep or are feeling anxious. ⁠⠀
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NOTE: Not all breathing techniques should be done while driving but the 3 I’m providing over the next few weeks should be fine. If you find yourself becoming too relaxed, lightheaded, or distracted avoid using them while driving. ⁠⠀
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⁠BENEFITS:⁠⠀
👍🏽Improve mental & physical well-being⁠⠀
👍🏽Promotes deep relaxation ⁠⠀
👍🏽Improves emotional state⁠⠀
👍🏽Reduce stress & anxiety levels⁠⠀
👍🏽Can boost immunity⁠⠀
👍🏽Can help you process emotions & heal emotional pain, grief & trauma⁠⠀
👍🏽Can reduce the symptoms of chronic pain, depression & PTSD⁠⠀
👍🏽Help you work through anger issues⁠⠀
👍🏽Can reduce the symptoms of the emotional effects of illness⁠⠀
👍🏽Improves energy levels⁠⠀

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Photo by: @jessicaczarneckiphoto

Benefits of Breathing Exercises

Breath = Life⁠ 🌱
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We must breathe to live, we must also breathe for our physical & mental well-being. Being conscious about the way in which we breathe can change everything. Take a moment today to take a few deep breaths for your health 😊😯
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Inhaling slowly & deeply through your nose. Opening the mouth and letting the breath go, along with any stress or anxieties that are keeping you from living your best life. Do this a few more times and feel everything external melt away, while also noticing that your internal self is relaxing and letting go 🙌🏽
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Any time you feel stress, anxiety, fear, anger or frustration grip you with all of it’s might come back to your breath and find balance and relief ✨
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Breathe…

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com