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

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

Benefits of Breathing Techniques

Over the next few weeks I’m going to be sharing my top 3 breathing techniques. I teach all 3 of these to my new clients. They are easy, accessible & actionable. I think they’re great for beginners & advanced students alike. You don’t have to have any special skills to do these techniques, you just need to know how to breath & I think you’ve probably got that one figured out since you’re reading this. You can do them anywhere & anytime, just like how you’re breathing wherever you are right now. That’s how simple this is. I love doing these breathing techniques lying down but I find they’re very helpful in a pinch; during stressful situations, heavy traffic, when I can’t sleep & when I’m feeling anxious. Breathwork is MAGIC! Keep an eye out for these techniques, they’ll be posted one-by-one over the next few weeks. I’ve added some benefits below.  

→ 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