Navigating COVID-19 With An Autoimmune Disease

I want to talk about navigating a pandemic when you have an autoimmune disease. Living with an autoimmune disease on a normal day is challenging. Once you’ve been doing it for a while it just becomes part of your daily routine and you barely notice it anymore, but other people definitely do, lol 😂I wash my hands profusely. I can’t share food with pretty much anyone, ever. I can’t spend too much time in the sun, lay on the beach, take a hot yoga class, or camp when it’s too cold or too hot. I have to keep my stress levels low. Running makes my knees swell up like balloons, and I’m always afraid of flaring, ending up in the hospital, and facing a mountain of medical debt. Fast forward to pandemic… multiple all of this by 10,000 and then add a triple dose of stress & fear!

If you are struggling with an autoimmune disease the best advice I can give you is to find a way to keep your stress levels WAY down! I know this is scary, I’m feeling it too, but stress will greatly impact your immune system, and you need that sucker to keep you strong and healthy right now! 

Ways to reduce stress 👇🏽👇🏽👇🏽
Meditation, breathwork, move your body at least once per day, get plenty of sleep, journal, keep in touch with friends & family often, take a bath or hot shower, go for a secluded walk with a mask and gloves (stay away from other people), listen to music, draw or paint. What makes you happy? What helps you reduce stress? Don’t forget to do these things now more than ever.

Obviously you should also be very strict about social distancing & wash your hands! You should only go out when you absolutely must, otherwise have someone else run errands for you if at all possible. I have not entered a public facility since the quarantine. My boyfriend is running all errands, and he’s wearing a mask and gloves so he doesn’t come home and get me sick. If you’re on the Nextdoor app I’m sure you’ll find plenty of posts about people who are willing to do your shopping for you, I’ve seen it many times over the last few weeks. Find someone to help you and stay inside. Delivery services can be very helpful and I know a lot of pharmacies are offering free deliveries right now as well.

If you need someone to talk to send me a DM. I’m a good listener and I understand what you might be going through, you don’t have to do this alone ❤️

For the entire month of April I am offering new clients the opportunity to pay what you can for virtual coaching sessions in meditation, mindfulness, breathwork & yoga. Now more than ever we need to make sure we’re taking care of ourselves both physically & mentally. I’d love to help you through this incredibly hard time. Be well & take care of each other!

Photo by: @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

Meditation: Embracing Uncertainty

In light of current events, I wanted to guide you through a meditation about embracing uncertainty. I don’t think there’s a single person on this planet that hasn’t been touched by this crisis and I’d like to help you find some comfort & ease in a time when that seems near impossible. All you need is a comfortable place to sit or lie down, with little to no distractions.

Carve some time out of your day to take care of your mental health. To ease some of the stress & anxiety that this crisis has brought into your life. I hope, if even for a moment, you can find calmness amidst the sea of troubling news. 

Take a moment to breathe & connect to your body! Stress can weaken the immune system, and meditation can help to activate your parasympathetic nervous system, which can help you find balance.

Calm your racing mind and dive into a guided journey of self-reflection. What fears, worries, and uncertainties lay before you? How will you persevere? How will you navigate this crisis? What lessons will you learn from this? How will this trying time provide growth and strength for the person you’ll be on the other side of this? The world will look different when the dust settles & we will have to acclimate. This experience will also change you, you will not be the same person after all is said and done, but you will get through this. We will get through this. One step at a time.

For the entire month of April I am offering new clients the opportunity to pay what you can for virtual coaching sessions in meditation, mindfulness, breathwork & yoga. Now more than ever we need to make sure we’re taking care of ourselves both physically & mentally. I’d love to help you through this incredibly hard time.  

Follow us on Instagram @theyoginest & subscribe to our YouTube channel for more meditation, mindfulness, breathwork, and yoga videos. Be well & take care of each other!  

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 🙋🏻‍♀️
⁠⠀
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!
⁠⠀
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

10 Count Breathing Exercise

This is breathing technique #3. It’s also the final technique of the breathing series we did over the last few weeks. This one is called 10 Count Breathing. You inhale & exhale for the count of 10 & then begin at 1 & start again. This is the 3rd technique I teach new clients. It’s a little more time consuming & requires a little more attention than the others but it’s my absolute favorite! I use this religiously, especially when I can’t sleep or when I have to fly & it works like a charm. 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!

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. ⁠

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 are 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. Count slowly as follows: (Remember 1 Mississippi, 2 Mississippi)

🙂Inhale 1, Exhale 2
🙃Inhale 3, Exhale 4
🙂Inhale 5, Exhale 6
🙃Inhale 7, Exhale 8
🙂Inhale 9, Exhale 10

Then begin again at 1 & start again. If at any point you find you’ve wandered off or are at 15 or 20 just start over at 1.

You may repeat this as many times as you’d like, but I would suggest doing this for a minimum of 1-3 minutes. 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 & 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.

⁠NOTE: Not all breathing techniques should be done while driving but the 3 that 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.

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 FREE consultation today and learn more about how breathing exercises can help you!

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. ⁠⠀
⁠⠀
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. ⁠⠀
⁠⠀
⁠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