Cheers to 5 Years

✨ Thankful | Grateful | Humbled ✨

Today YogiNest celebrates 5 years and I woke up flooded with emotion. 

I remember the journey that brought me here like it was yesterday, I mean how could I forget. I remember doctors telling me it was time to put me on permanent disability. Lupus was completely ravaging my body and all of my dreams. I had to drop out of college and I lost my job. I lived in hospitals and was drowning in medical debt. Little did I know that my rock bottom would also be my greatest blessing 🙌🏽

After years of hard work I put myself in remission and decided to start my own business. I felt an urgent need to share what I learned about meditation, yoga, mindfulness, and how it played a major role in my healing journey. Maybe this complementary, integrative, alternative, and holistic practice could help others the way it helped me.

I dove headfirst, taught myself everything I needed to know about starting and owning a business, marketing, advertising, taxes, bookkeeping, finances, graphic design, editing, recording, you name it 😂 I went door to door and built relationships in my community and one day I booked my first client 😭

Owning a business is no walk in the park. I’ve shed a lot of tears over the years, but I’ve grown immensely as a person. I’ve gained priceless knowledge about business, people, success, loss, life, risk, perseverance, community, wellness, the list is endless. I’ve met incredible people, business owners, and clients who have become like family. 

No matter what happens for us in the future I know this for sure, I will never regret starting this journey! I will never forget the people I’ve met along the way and all the valuable lessons I’ve learned.

I want to thank all of my clients over the last 5 years, I am forever grateful. I want to thank everyone in my life who believed in me and pushed me to not only get started but to keep going when I’ve wanted to give up. I want to give a special thank you to @npalrecha ❤️ Where do I even start! I could not have done this without you. Thank you for believing in me ALWAYS & NO MATTER WHAT! Thank you for never letting me give up on myself.

My heart is full ❤️ Thank you!

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

Meditate With Me On Insight Timer

I’m officially a teacher on Insight Timer 🤗 I’m honored & excited to create meditations for you. Follow this Insight Timer link to start meditating with me now ❤️⁠

⁠This is something I’ve wanted to do for a long time. So why, you might be asking, did I wait so long to do it? I waited so long to say yes because I’m a hypocrite 😂⁠

⁠I waited because fear was controlling my decision to move forward & I felt vulnerable. I waited because, “it had to be perfect,” before I put it out into the world. I’m sure you can relate to these feelings, but c’mon 🙄 this is what I do for a living!⁠

⁠So one day I decided to put all of my energy into “walking-the-talk.” I took my own advice & I started working hard on figuring out why this was so challenging for me. ⁠

⁠I’m so glad I did because I learned a lot about myself & became a better coach because of the self-exploration I committed to. It’s easy to give advice, harder to take it, but I knew if I was going to continue to coach I needed to work hard on myself first & that’s exactly what I did.⁠

⁠Self-help & self-exploration is hard! It’s a full-time job that you do in the background while you work a full-time job & juggle being a parent, friend, relative & spouse. It’s work that never stops. If you’re doing it right it’s work you’ll do until the day you die, because we’re growing & shifting & changing all the time. Life will unexpectedly throw things at you & then you’ll change again, which will involve more self-exploration. ⁠

⁠What I learned while processing my fear, vulnerability & desire for perfection was that we are all perfectly flawed & that’s okay. What it does mean though is that we must pay attention to the messages our physical & mental body are sending us because they’re smart, they’re on our team & they want us to succeed. What it means is when this information comes in we need to stop long enough to process it & then come up with actionable solutions to work through them & then do this on repeat for the rest of your life 😂 ⁠

⁠That’s life! The only thing that’s guaranteed is that nothing is guaranteed & change is inevitable. How you react is the ultimate lesson in mindset coaching ✨

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

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. ⁠⠀
HOW: I’ve posted a tutorial on my IGTV & YouTube.
⁠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. ⁠⠀
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. ⁠⠀
👍🏽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

Photo by: @jessicaczarneckiphoto

Benefits of Breathing Exercises

Breath = Life⁠ 🌱
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 😊😯
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 🙌🏽
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 ✨

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

4-4 Breathing Exercise Tutorial

Learn how to do the 4-4 Breathing Exercise in this short tutorial. Breathwork can greatly reduce stress & anxiety in a minute or less. Learn how to calm the mind and live a happier & healthier life with YogiNest. Stay tuned for my top breathing exercises over the next few weeks and subscribe to our YouTube channel for more tutorials. 

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

Breathwork 101

What is breathwork? In this quick video I share a brief description of what breathwork is, why I love it, and how it can change your life. You can reduce stress & anxiety in a minute or less with simple breathwork exercises. Stay tuned for my top 3 breathing exercises over the next few weeks and subscribe to our YouTube channel for detailed tutorials.

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