GET STARTED WITH BREATHWORK (FREE RESOURCES)

You are going to want to bookmark this page, rebel!

I am allll about simplifying things these days and after answering a ton of questions and requests about breathwork over the last few months, I’ve decided to round up a bunch of my free resources I’ve created through the years to help get you started and/or deepen your connection to your breath!

WTF is Breathwork anyway?

So, you've heard the buzz about breathwork, but maybe you're wondering what all the fuss is about. The thing that is so special about conscious breathing is that when we are PRESENT with breath, there really isn’t another place the mind can be. When we are focused on the breath, we are in the here and now. And there is SO much juicy goodness that lives in the space between our thoughts.

That’s why meditation is such a gem. And we will get to more on that in a sec.

First things first, let's talk about what breathwork actually is. It's like yoga in the sense that it encompasses various techniques and styles of breathing, each with its own unique effects on the body and mind. Some are great for reducing stress and increasing present moment awareness, while others are geared towards boosting performance and activating your system (think Wim Hoff). Then there are the two types of breathwork I specialize in - first, my Breath Alchemy method that awakens connection to the soul, facilitates transformation, and expands your consciousness. And second, Integrative Breathflow which provides a gentle yet potent means for us to reclaim ownership of our bodies, cultivate self-awareness, and foster a deeper sense of embodiment. Sighhhhh. Doesn't that sound divine?

But, Why?

Now, here's the thing: I know there's this misconception that breathwork is all about diving headfirst into your trauma and inner chaos. But that's not necessarily the case, nor is it something I'd recommend. It can be overwhelming for most of us, myself included. Sure, stuff might come up during a breathwork session, but it tends to surface when you're ready to deal with it, not before. And we need to titrate that sh*t (aka. take tiny sips of the hard stuff so that our system can adapt and accept the healing as it happens).

My approach to breathwork is all about meeting yourself where you are right now and moving closer and closer to your heart, as you feel ready.

Want to learn more? Check out these breathwork focused episodes of my podcast, "Rebel Soul Health Radio"

• Ep 76. The Basics of Breathwork

• Ep 77. WTF are "Titration & Resourcing"?

• Ep 70. Why My Coaching Certifications Are Useless (Kind Of)

Meditation 101

Meditation is the foundation of everything I do, whether I'm leading an ecstatic dance class, a full-on breathwork ceremony or just taking a moment to center myself throughout the day. And friend, meditation doesn't have to be complicated. Seriously, the only way to do it wrong is not to do it at all. It can be as simple as taking a few conscious breaths.

Here are some of my favorite free meditation resources to get you started:

• Mediation 101 booklet

• Progressive Muscle Relaxation

• Breath Awareness

Breathe, Baby Breathe

Let's move on to breathwork. While meditation is fantastic, breathwork has been a game-changer for me when it comes to quieting the mind and tapping into the wisdom of my body.

Heading into the a journey with Breathwork means you are preparing to immerse yourself in the world of self-discovery and healing.There are a few things that are important for me to share with you as we embark on this adventure!  I highly recommend you watch this before you do any of the following breathwork practices.

(Breathe Pattern PDF mentioned in the video can be found HERE)

In our journey together, we'll explore two different styles of active breathwork. The first is a more energizing, transformative style that involves a mixture of fast-paced, three-part breathing pattern and other techniques to help wake up and shake up your energy. The second style is more nurturing and integrative and also incorporates anatomy and physical movement.

Both styles of breathwork are powerful forms of self-healing that help you connect more deeply with your body, release stuck energy and emotions, and access your heart's intuitive wisdom, feminine power, and voice. They just offer different paths to the same destination.

Here are a few short practices to get you started:

• 9-Minute Breathwork Meditation on “Safety” (Halo Active Breath)

• 9-Minute Breathwork Meditation on “Worthiness” (Try Active Breath)

• 11 minute Breathwork Meditation on "The 3 Cycles of Womanhood"

• 10 minute Breathwork Meditation on "Self Nurturing"

Ready to dive even deeper? I've got some full-length breathwork ceremonies lined up for you:

• “Cultivating Trust” (52 minute breathwork ceremony)

• “Integrative Breathflow 101” (57 minute Workshop on Rib Cage & Pelvis Awareness and Connection)

And if you're really serious about taking your breathwork journey to the next level, consider joining me inside my signature program, Breathe Alchemy Circle Program where we breath LIVE once per week! Or try a one-on-one private breathwork session with yours truly! The possibilities are endless – let's explore them together!

Letting Go of "Food Morality"

Do you find yourself passing judgment on others based on their food choices, or do you measure your worth by what's on your plate? This subconscious way of thinking can be referred to as "food morality." Here are some real tips to help you release judgment and cultivate a healthier relationship with food.

1. Reflect on Your Beliefs

The first step in letting go of food morality is to take a close look at your own beliefs and where they stem from. Ask yourself why you feel a certain way about what you or others eat. Are these beliefs rooted in societal pressures, personal insecurities, or past experiences (perhaps from childhood)? By understanding the source of your judgments, you can start to challenge and reshape them.

2. Practice Mindful Eating

Mindful eating is a powerful tool to help you detach from food judgments. It involves being fully present in the moment while you eat, savoring each bite, and paying attention to the sensations and emotions that arise. By focusing on the experience of eating itself, you can learn to appreciate food without attaching moral values to it.

3. Challenge Dichotomous Thinking

Many people fall into the trap of dichotomous thinking when it comes to food, labeling it as "good" or "bad." Challenge this binary perspective and acknowledge that food exists on a spectrum. Rather than viewing food as a rigid classification, see it as a continuum of choices that can serve different purposes. This is an essential part on the path to eating intuitively. This goes hand in hand with...

4. Food Neutrality

Embracing food neutrality means accepting that all foods have a place in your life without judgment. It doesn't mean you must eat everything or that you can't have preferences, but it does mean that you respect the diverse roles that foods play in your physical and emotional well-being.

5. Replace Judgment with Curiosity

Shift your focus from judging others or yourself for food choices to approaching food with curiosity. Instead of thinking, "Ugh, why are they eating that?" ask, "What might be their relationship with that food?" By replacing judgment with curiosity, you open the door to greater understanding and empathy.

6. Avoid Moralizing Language

Watch your language when talking about food. Avoid terms like "sinful," "guilty pleasure," or "cheat meal." Such language reinforces the idea of food morality. Instead, describe your choices in a more neutral way, simply acknowledging your preferences without attaching judgment.

7. Practice Self-Compassion

Remember that letting go of food morality is a process, and it's okay to have moments of judgment or self-criticism. Practice self-compassion by being kind to yourself when these thoughts arise. Treat yourself with the same empathy and understanding you would offer a friend.

8. Seek Support

It can be challenging to let go of deeply ingrained beliefs about food morality on your own. Consider seeking support from a coach, therapist, or a community that promotes a non-judgmental approach to food and eating. Connecting with like-minded individuals can provide valuable insights and encouragement.

As you embrace these tips and start to let go of food morality, you'll find yourself on a path to a healthier, more balanced relationship with food. This journey of self-discovery will not only transform your own life but also empower you to support others in their quest to liberate themselves from the constraints of food judgment.

Curious about more ways you can morph your way of thinking and acting around mealtimes? Join my upcoming Rebel Soul Breath: Food & Body Freedom Program, where we will dive deep into all this work plus explore the basics of body neutrality and self trust!

Natural Health = Control?

At the time this blog is published, we are seven months since our family returned to Canada from Costa Rica where I lived for 10 years, and we still don't have a family doctor here. Little did I know about the healthcare landscape in Ontario and the daunting task it would be to find a family physician for myself and my family. There's a glimmer of hope however, as we've heard about a clinic in London, Ontario, set to welcome six new doctors in February. Fingers crossed, we're hoping to become patients so please send good vibes our way! Now for story time: Initially, I was convinced that we could navigate our family's health through alternative means, relying on naturopathic doctors for our children. Over time, this led me to contemplate the broader wellness culture and why many of us turn to "natural remedies" and alternative protocols in the first place. When I look back to my early twenties when I was working to figure out some hormone stuff, I recall feeling overlooked by traditional medicine, and this prompted me to explore naturopathic and homeopathic avenues. I know for many, just like me, in the face of chronic health concerns that elude mainstream medical understanding, the desire to try anything and everything is a natural response. Ironically, I have discovered that many who choose alternative paths often don't share these same ongoing or mysterious health struggles, leading me to deduce that this choice may stem from a yearning for control in an unpredictable world. I draw parallels to my own journey with my eating disorder. I had bulimia for 20 years and I'd say that during the last 10 years of grappling with this illness, the struggle was not about food or my body; it was a quest to feel control in an uncontrollable world. The allure of natural health often involves dietary changes, lifestyle shifts, and unregulated supplements, all easily accessible to those with means. This makes taking charge of our health seem easy, and can provide a sense of control, especially when mainstream medical systems may seem to ignore us. Now I am not saying natural medicine is bad, useless, or not something I still explore for myself and my fam-jam. BUT I think the reason it has had the heyday it has this past decade (wellness is a 5.6 trillion dollar industry after all), is not for what it has been proven to heal, but what it allows us to FEEL. Control. And isn't that the true illusion?