Movement Is Healing

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.⁠ .⁠ .⁠ #itsmorethanyoga⁠ ✨Movement is HEALING✨⁠ .⁠ .⁠ .⁠ Inhale…⁠ Exhale…⁠ Inhale…⁠ Exhale…⁠ ⁠ I move my body on my inhales & exhales.⁠ Over and over.⁠ A beautiful dance between movement & life-giving breath.⁠ I breathe, I move, I breathe, I move.⁠ ⁠ As I do this I feel stress, tension & pain release from my muscles. ⁠ ⁠ When I breathe like this my body produces dopamine. I feel calmer, lighter & happier. ⁠ ⁠ When I move like this my body produces endorphins. Any physical pain I’m storing in my body begins to subside. My mood is boosted. I feel strong. I feel a release. I feel relaxed. I feel well.⁠ ⁠ I breathe, I move; I feel stress, & tension melt away. ⁠ ⁠ I breathe, I move; I'm gentle with whatever feelings, thoughts, and emotions are gripping me.⁠ ⁠ I breathe, I move; I allow feelings to come and go as they please, with no judgment. I am accepting of who I am in this moment. The good and the “bad.” ⁠ ⁠ I breathe, I move; I cry if I need to.⁠ ⁠ I breathe, I move; I close my eyes if it feels safe, or leave them open and allow my gaze to be gentle.⁠ ⁠ I breathe, I move; I watch my thoughts pass by, like scenes in a movie. I notice them, but don’t obsess over them, I simply let them pass. It’s just information about who I am today. What I need, what I need to process, or what I need to let go of.⁠ ⁠ I breathe, I move; I heal in bite-sized pieces, but I heal nonetheless. ⁠ .⁠ .⁠ .⁠ #itsmorethanyoga⁠ Movement is HEALING

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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

From Victim to Survivor

❌TRIGGER WARNING ❌

I’ll start my story at 8 years old. I was living in Albuquerque, NM. My recollection is that we moved there somewhat suddenly from my hometown of Milwaukee, WI. I don’t remember much about New Mexico. I know it was warm, dry, everything moved a little slower. The dirt was red & you could make clay out of it. I remember loving the art & being interested in the culture. I have fond memories of Santa Fe & often think about going back for a visit, when I feel emotionally ready that is…

My memory gets foggy as I try to recall the incident…

I was at school. I was 8. There was a boy that was my age, maybe younger, that would flirt with me. I was totally grossed out, because I was 8 & boys have cooties. He did not take it lightly, there were obviously some issues there. He told his older brothers, at which point I’m assuming they planned their revenge. The rest is a bit of a blur. I remember waking up, somewhere outside on the ground near my school, alone, confused & scared. I felt pain but at the moment I didn’t know why or where it was coming from. I didn’t say a word to my mom when she picked me up. To this day it’s hard for her to talk about so I’m lacking details that only she would remember. We went from school to my grandma’s house, it became impossible to hide any longer as the pain was unbearable. I screamed while using the bathroom & my mom took me to see a doctor. This is the hardest part to talk about. I remember the doctors examining me & asking me questions. When they asked if anyone had touched me I turned & looked at my mom. The look on her face, I’ll never forget it. My mom describes me as catatonic at that moment, but it’s actually my clearest memory of the entire experience. I had been sexually assaulted. At 8 years old, by this boy & all of his brothers.

It would change my life forever. All of my relationships, innocence & stability. The way I trusted, or let’s be honest, my lack of trust in everyone from this day forward. I stopped eating, had horrible nightmares & had a total breakdown. The scar remains but today I am STRONGER because of it. I am STRONGER than my abusers. There was a time when they were winning, when they had full control over my life, but not anymore. Here’s the problem & why I’m now doing what I do for a living, it took from age 8 to my mid-twenties to seek & get the help I needed.

There were very few options presented to me outside of therapy when I was 8 & none of them were tools I could use to become stronger, to get my power back. It wasn’t until I was much older that I not only utilized therapy but also mindfulness techniques. Instead of pushing my feelings down & numbing them, I was recalling everything, every painful detail. I was talking to my mom, doing what I could to get details I so desperately needed to move on. Then I meditated like crazy, journaled about things I wasn’t ready to talk about but was definitely ready to process privately. I learned about how emotions, pain & trauma get stuck in our bodies & cause illness. Then I moved my body, A LOT! Sometimes I’d do yoga & cry harder than I’ve ever cried. It was working its way out of my body. I joined groups so I could talk to other women who had been through what I had. I bought workbooks & did the homework, it was hard but necessary. I listened to podcasts, read books about other people’s stories & just continued to process.

The thing, however, that helped the most, was talking about it with other survivors. There’s something about this process that makes you feel less alone, less foreign, less alien. You start to realize you have a place in the world, a voice, even though you’re “different.” In the last year or so I decided that my story can change other people’s lives. I’ve gotten so many messages from other women who have been through what I have, thanking me for sharing my story. Stories are the fabric of being human. They teach us valuable lessons. They need to be heard, they need to be shared & we need tools to process painful situations vs. stuffing them down or numbing them. We need to open the floor, as a people, a safe space to talk about our traumas & mental illness. No more stigma, no more victim blaming. Every story matters, it’s time to step up & hold space for one another. Over the next few weeks I’m going to share some tools that I’ve found to be incredibly helpful with processing this kind of trauma. 

Last but not least, talk to someone about your story. Someone you trust. A therapist, psychologist, help line, whatever feels safe for you. Message me, that’s why I’m here! Journal about it, get it out on paper, then rip it up or burn it. It feels good, trust me! Join a support group of women who have been through what you have & feel held. Buy workbooks, or just books about this particular trauma & learn how to process your pain in a healthy way. Just know you’re not alone, there are lots of people that care. You can get through this, you can come out the other side stronger, you can get your power back. Be gentle with yourself, it takes time, trust the process. Never hesitate to reach out when things get dark, you are not alone & it does it get better. It will heal, even if you can still see the scar ❤️Stay tuned for tips & stay strong, you are not alone!

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: @heidizumbrun  

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

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 jenna@yoginest.com

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 jenna@yoginest.com

4-4 Breathing Exercise

This is breathing technique #1 of the breathing series we’re doing over the next few weeks. It’s called 4-4 Breathing. You’ll be inhaling & exhaling, both for the count of 4. This is the 1st technique I teach new clients. It’s easy, quick to learn & you can do it anywhere. It’s great for beginners & experienced practitioners. 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 & teach you so much about yourself, emotionally & physically.  ⁠

⁠HOW: I’ve posted a tutorial on IGTV & YouTube.

Save this blog post 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 & tension in our jaws by 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. ⁠

Exhale… 1, 2, 3, 4⁠

Inhale… 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 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 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