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Natural Remedies For Nausea During Pregnancy 

 
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Nausea during pregnancy will resolve on its own by the third or fourth month for most people. In the meantime, there are several methods for dealing with it naturally.

Nausea is one of the most common complaints of pregnancy. It seems to be related to the massive increase in hormones to support the pregnancy, and an individual’s unique sensitivity to the physical and emotional changes that result. 

Consider keeping a diary of what makes your symptoms worse and better, to increase your awareness of what to avoid and how you can help yourself. Nausea is often made worse by fatigue, stress, unresolved emotional issues, sedentary indoor living, nutritional deficiencies, inadequate diet, an empty stomach, and offensive odors. Plan accordingly!

Dietary Recommendations for Reducing Nausea During Pregnancy

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A drop in blood sugar from the added work of making a baby can make nausea worse, so it is important to eat small amounts of whole food with complex carbohydrates, protein and healthy fat, at least every 2-3 hours, and eat real, local, organic food products as much as possible. Include in your daily diet small frequent servings of:

  • Protein and fat like nuts, nut butters, seeds, tofu/tempeh, whole eggs, turkey or chicken, beef, lamb, wild Alaskan/Norwegian salmon, and fresh raw whole dairy (ideally sheep or goat).

  • Unrefined complex carbohydrates such as brown rice, quinoa, millet, barley, oats, kasha, beans, sweet potatoes, squash, and whole multi-grain sprouted bread like Ezekiel. Combine with protein and fat like toast with avocado or sliced turkey, oatmeal in milk, or granola with yogurt.

  • Fresh fruits with protein and fat like pure peanut butter or a handful of almonds.

  • Plenty of fresh vegetables with protein and fat like hummus or cheese.

  • Healthy fat for cooking. Good options are cold expeller-pressed extra virgin olive oil, coconut oil or butter.

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Stay away from refined white flour foods and sweets, as they lead to a rapid rise then fall in blood sugar - this actually worsens nausea and causes other symptoms like fatigue, dizziness, headaches, brain fog, anxiety and depression. Avoid letting your stomach become empty or stuffed, and try to separate eating solids and drinking liquids by about 15-20 minutes. Try to eat a small portion of food that you tolerate after vomiting. Eat what agrees with you for now from the above foods, as baby will take nutrients from you. You can replenish when the nausea resolves.

Keep some healthy snacks by your bedside to eat before rising in the morning and going to bed at night. Always carry an assortment of your favorite foods when out.

In general, plain foods are usually better tolerated than hot, spicy, rich, greasy, overly sweetened or processed junk foods. Avoid coffee, alcohol and cigarettes, as they irritate the stomach, in addition to causing health problems for you and your baby.

Hydration is Key

Keep well hydrated by drinking at least 64 ounces of liquids away from food. Good options are:

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  • Pure spring or well water with a splash of lemon, lime, orange or grapefruit juice.

  • Seltzer or sparkling water (plain or naturally flavored).

  • Herbal teas of ginger, peppermint, spearmint, chamomile, raspberry leaf, cinnamon, peach, catnip, lemon balm, anise or fennel seeds with honey, agave or fresh mint leaves to taste.

  • Warm milk with lemon juice or honey as soon as you get up in the morning.

  • A small glass of grapefruit juice before meals.

  • Sipping natural ginger ale throughout the day.

  • Soup broth (vegetable, bone or miso are excellent choices).

If you are vomiting, try to drink a small amount of liquid each time you throw up. One quarter cup of fluids every 15-30 minutes is crucial to keep hydrated.

Try to drink the health food alternative to Gatorade or Pedialyte (which is full of chemicals), called Third Wind or Recharge to replenish lost fluids and electrolytes. Another option is electrolyte infused water like Smart Water. Fresh or all natural coconut water is nature’s rehydration drink. Eating watermelon is also great for hydrating yourself and is well tolerated. You can also make your own concoction by combining:

  • 1/8-1/4 tsp sea salt

  • 1/4 tsp baking soda

  • 1 tsp calcium/magnesium powder

  • 1-2 Tbsp honey

  • Juice of 1 fresh lemon or lime to taste

  • 1 qt spring or coconut water.

  • Drink a cup slowly every 1 - 2 hours. Even if you vomit it up, you will still get some and it often reduces the number of vomiting episodes.

Take Time for Self-Care

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This is a very sensitive period. You need to find extra time for your own much needed pampering, and remind close friends and family that you need lots of additional love and understanding.

SELF-CARE STRATEGIES

Soak in a warm bath with a few drops of essential oils of lavender, sandalwood, peppermint, citrus or rose. You can also bathe in a few tablespoons of fresh ginger juice - made by juicing a few inch piece of ginger - or 1/2 cup of grated ginger to the bath.

Get more sleep by going to bed earlier or sleeping later, and taking a nap or frequent rest periods during the day. Allow more time to get out of bed in the morning.

Get plenty of fresh air and sunshine. Open windows when inside, weather permitting. Every day, try to spend at least 20 minutes outside with nature in the early morning or late afternoon sun. This does wonders!

Engage in regular moderate exercise such as brisk walking, cycling, dancing or swimming for ½ -1 hour 5 days per week. Even though you may not feel like doing this, it helps immensely and you will feel better afterwards.

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Practice the following breathing exercises twice per day (like before rising in the morning and going to sleep at night) and whenever you feel very nauseous or stressed. 

Exercise 1. Simply focus your attention on your breathing for a few minutes. Then, after a normal breath, try slowly squeezing out as much air as possible using the muscles in your chest. Next, allow air to come in naturally and deeply, but automatically. Repeat the cycle for at least eight breaths.

Exercise 2. Take a slow deep inhale, drawing your breath deep into your belly and expanding the inhalation to your fullest capacity. The exhale happens naturally. But let it be through your mouth with an audible sigh of relief, releasing and relaxing all tension. Inhale slowly through your nose for a count of 4, hold for a count of 7, and exhale through your mouth for a count of 8. Repeat this cycle for at least eight breaths.

Exercise 3. Play with the counts of inhaling, pausing, exhaling and another pause before the next inhale to see what feels best for you. Try triangle breathing: inhale to a count of 4, exhale to a count of 4, then pause for a count of 4, continuing for 5-10 minutes. Alsp try box breathing: inhale to a count of 4, pause for a count of 4 while focusing on relaxing, exhale to a count of 4, pausing again for a count of 4 and repeating that cycle for 5-10 minutes.


Breathwork with extended slow exhales, such as inhale for a count of 3-4 and exhale for a count of 6-8, tend to be extremely calming as well. Rapid forced exhaling through the nose as in the yoga breath of fire, as well as conscious connected circular breathing through the mouth with full capacity enthusiastic inhale and relaxed quick exhale, is more activating and energizing. I love to guide people in mastering transformative life-changing Breathwork practices not only for healing, but also for optimal health and well-being.

Try to relax with yoga, meditation, progressive muscle relaxation techniques (yoga nidra), visualizations and imagery work. There are many phone apps like Calm and Breathe to help you establish a regular practice.

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Enjoy a light distraction like watching an engrossing drama, comedy or musical, reading a good book, or listening to music that you love.

Get a change of scenery by unplugging from your smartphone or computer and spending a day in the park or at the beach, hiking in a beautiful place, getting a spa treatment, exploring a museum or a local town, going to the theater, taking an art or music class, volunteering for those in need, getting together and connecting with those who support and encourage you, going on a mini vacation with a family member or friend to a place you love.

Natural Remedies for Nausea During Pregnancy

HERBS

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If you are interested in herbs, there are several options to try alone or in combination. Go for high-quality sources like Gaia, Wish Garden or Eclectic Institute, or professional grade brands like those in my online holistic apothecary.

Peppermint. Place 1 or 2 drops essential oil of peppermint in a spray bottle and spray it near your nose periodically. You can also put the drops on a piece of cloth, or in an essential oil diffuser, and smell it as often as needed.

Red raspberry leaf. Take 1-2 capsules or 1 ml tincture 1-2 times per day.  

Wild yam tincture. Take 20-30 drops 3-6 times a day, or 1 dropperful up to every few hours depending on the severity of your symptoms.

Dandelion tincture. Can be taken on it’s own, but is especially effective in combination with wild yam. Take 20-30 drops 3-4 times daily.

Ginger root powder. If no history of 2 or more miscarriages, take 250 mg capsules up to 4 times per day.

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New Chapter’s Ginger Honey Tonic. Can be taken in 1-2 tsp doses as often as needed, as can all natural ginger lozenges, ginger sucking candies and dried crystalized ginger pieces.

Slippery Elm. Can be taken in lozenge form or as a thin porridge, by adding water to the powder and honey to taste.

Umeboshi (sour plum). Can be taken as sucking or chewable candies, and are available in most health food stores.

CBD from hemp oil. This is the new rage, as it relieves morning sickness without the potential risks of the THC component of cannabis on the developing fetus. Results from anecdotal evidence and preliminary research, although sparse (as is common with most natural remedies in pregnancy), are promising. Make sure it is absolutely pure, and from a reputable source who can recommend proper dosing or from pharmacies licensed to dispense it, as it is largely unregulated. It is usually taken as several drops under the tongue.

Fresh homemade herbal teas can work wonders for nausea during pregnancy. Do some experimenting to find what is most helpful to you:

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  • Immerse a tiny piece of fresh ginger, or 1 tsp grated ginger in a cup of boiling water for 5-15 minutes. Strain into a glass and sip up to two cups throughout the day.

  • Dandelion root can be taken with or without the ginger. Add approximately 5 Tbsp dried root or about 10 Tbsp fresh root to 1 quart boiling water. Let it brew for 3-4 hours, strain into a glass canning jar, and periodically sip totaling up to 2 cups per day.

  • Add 1 Tbsp dried chamomile to 1 cup boiling water and steep covered for 10 minutes. Strain into a glass and sip periodically, up to 2 cups daily.

  • In 1 cup boiling water, add a tsp of dried or 2 Tbsp fresh leaves of peppermint or spearmint. Immerse covered for 15 minutes and drink as often as needed. You can make your own mint smelling remedy, by placing fresh mint leaves in a covered container, crush the leaves each time you open it, and smell throughout the day as often as you need.

  • You can add a dash of honey, lemon or lime juice to any of the above teas to taste.

  • Try making ice cubes of strong ginger, peppermint or red raspberry tea and suck on them every few hours.

  • You can make your own mint smelling remedy by placing fresh mint leaves in a covered container, crushing the leaves each time you open it, and smelling throughout the day as often as you need.

SUPPLEMENTS

Take a good whole food all-natural prenatal vitamin like New Chapter, Innate Response, or Vitamin Code. Add an additional supplement of 25-50 mg Vitamin B complex 1-2 times per day, depending on how much nausea, vomiting and fatigue you are experiencing. A whole food or herbal iron supplement can also be taken, after meals as needed if you are anemic. It tends to be well absorbed and better tolerated than the pharmaceutical formulations, especially ferrous sulfate that actually upsets the stomach.

If your symptoms are severe and you cannot tolerate taking supplements, just take 25 mg Vitamin B6 three times per day. If even that is too much and your nausea is accompanied by the great exhaustion of early pregnancy, consider a Vitamin B injection from a compounding natural pharmacy. 

Another option when dealing with severe symptoms is to combine Vitamin B6 with a rather safe over-the-counter antihistamine medication doxylamine, known as Unisom, which is available in most drug stores. Take 1/2 tablet or 25 mg before sleep with 25 mg of vitamin B6. You can take the other half in the morning with your first B6 dose but it may make you drowsy. And do not forget the midday 25 mg dose of B6. The combination of Vitamin B6 and Unisom or the prescriptive version called Bongesta can be phenomenally successful at reducing severe nausea during pregnancy, and is considered the best pharmacological treatment around.

ADDITIONAL REMEDIES

While there are many herbalists and holistic midwives whose books line my shelves, with now a plethora of recipes and recommendations used effectively around the world for countless years all over the internet, Dr. Aviva Romm remains one of my favorite resources for safe effective use of herbs in childbearing. She is an integrative physician, midwife and herbalist who has done extensive research and compiled the most comprehensive, evidence based reference guide I have come across called Botanical Guide For Women’s Health. In The Natural Pregnancy Book she advises a wonderfully effective Japanese treatment if you feel like a bout of vomiting is coming on or if you have been already vomiting multiple times:

  • Heat ½ cup sea salt in skillet for 3 minutes. 

  • Put the salt in a pillow case or other suitable sack.

  • Fold into a rectangular pad or small square and wrap it in another towel if too hot.

  • Apply pack directly to your stomach in your upper right abdomen (not lower belly). 

Wear acupressure wristbands, or Seabands, which place constant pressure on the acupressure points related to nausea. These can be purchased in most health food stores and some pharmacies, have been very effective for some women. Or get regular acupuncture treatments.

Homeopathic remedies are safe and amazingly effective in treating nausea and vomiting during pregnancy. You can consult with a classical homeopath, or refer to books like Homeopathy For Pregnancy, Birth and Your Baby’s First Year by Miranda Castro. Some women report much success with Weleeda’s homeopathic combination Nausin (7 – 10 drops four times per day). 

Do not take over-the-counter medications without checking with your health care provider, as many are not safe during pregnancy, especially during the first trimester.

Please call your health care provider if you have severe persistent vomiting such that you can not keep anything down for more than 24 hours, you are losing weight, dehydrated, and/or you feel faint, as you may need medication, or even intravenous hydration.

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Final Consideration: Your Nausea May Have an Emotional Component

Mental conflict and emotional turmoil can greatly contribute to nausea and vomiting, as does ambivalence about your pregnancy. Make a conscious effort to work on increasing feelings of forgiveness, appreciation, love, joy, optimism, and healing. Likewise, try to let go of anger, resentment, fear, sadness, and other negative thought patterns that are not serving you. Conscious connected breathing as in Clarity Breathwork is a highly effective way of doing this naturally, without much effort.

Try to avoid things, thoughts and people that agitate your mind and raise your internal tension. Surround yourself as much as possible with calm, centered people, things, sounds and places that inspire, relax you, cause you to feel at ease and restore you to inner peace and serenity.

Talk through ambivalent or troubling feelings with your partner, close friend or therapist as needed. Don’t be afraid to seek counseling if you need help with this, as it is not only helpful to express your feelings with a sympathetic ear, but also to develop skills of self mastery and empowerment. Breathwork however will release issues that can not be resolved through thinking and talking, and shave off years of therapy.

If your nausea is extreme or persists in spite of following the above guidelines, consult your physician or midwife or schedule a consultation with me. If you are feeling overwhelmed, or do not even know what questions to ask, I can help you!

Check out my number one international best selling book Natural Birth Secrets and my online course - an online version of how I have helped thousands in my local practice. Both resources are unique, but each provide an in depth, one-of-a-kind holistic approach created by me, a seasoned nurse midwife of over two decades, who has seen everything!

Battling with low back or pelvic discomfort? Having common pregnancy aches and pains and need some additional support? Try Bellefit’s prenatal support wear. I am thrilled to announce that you get a $20 Off with code: ANNE20 at checkout - if you purchase here.

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Shortness of Breath in Pregnancy

 
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Women often have a heightened awareness of their breathing, have mild breathlessness or feel a slight shortness of breath in pregnancy. This is related to normal conditions of pregnancy, such as:

  • Hormonal changes

  • Added demands on the heart

  • Increased oxygen needs

  • Pressure of the growing uterus on the diaphragm

Shortness of breath after exertion is worse in women who smoke or are not physically fit due to a lack of exercise or sedentary lifestyle.  

To keep or get in shape and build your stamina, do an aerobic form of exercise - like brisk walking, dancing, cycling, and swimming - at least ½ hour 5 times per week. If you’re not accustomed to exercise, start lightly and build up slowly. But, listen to your body, modify as needed and avoid overexertion. And, of course, quit smoking right away.

Feeling stressed, so common in the modern world, contributes to shallow breathing and worsens the feeling of being winded and tense. Conscious breathwork is literally key to your salvation. It will transform your life, and can certainly make a huge difference in labor too! 

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If You Experience Shortness of Breath In Pregnancy

There are a number of methods shown to reduce shortness of breath in pregnancy. Try some of the ideas below and find what feels right to you.

FOCUSED BREATHING

Periodically check in on your breathing. If you’re breathing fast, slow it down. If it’s shallow (just from the chest or not a full breath), try to take deeper, fuller breaths down into your belly. Regularly make yourself yawn several times.

Practice one of the following breathing exercises for a few minutes a few times daily. Ideal moments are before going to bed at night, before rising in the morning, and throughout the day. Draw on this exercise whenever you experience:

  • Stress or internal tension

  • Anger or triggering

  • Depression or sadness

  • A break in activity (for example traveling, bathing or waiting in line - let these be opportunities to practice and perfect your skills)

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Three-tiered Breathing. Deep abdominal or diaphragmatic breathing is the optimal form of breathing and an effective natural tranquilizer, especially if you do it often. To train yourself in this way of breathing, get comfortable in a reclined position or sit up straight. Then, place your hands on your belly and concentrate on breathing into them. While doing this, bring your attention slowly into your body from head to toe, observing and releasing any muscle tension. Be mindful of what you are currently seeing, hearing, smelling, feeling, tasting, and all the sensations of breathing. Just watch without judgment or attachment. This takes you into the present moment, and is wonderfully relaxing.

  1. Exhale slowly through your mouth with an audible sigh.

  2. Inhale deep into your belly for a count of 4 or 5.  Imagine a pump expanding your abdomen and lower back which causes you to inhale, then allows your ribs to expand with air, then your upper chest to rise towards your collarbone and shoulders.

  3. For a count of 4 to 5, slowly release your breath through your mouth in the same order as the inhale - from abdomen to ribs then upper chest. Let go and relax more each time you exhale.

  4. Repeat this cycle for a total of 8 times or at least a few minutes.

Extended Exhale Breathing. Inhale deeply into your belly as above, for a count of 3 or 4, then double the exhale to a count of 6 or 8. While breathing in this way, focus on internal sensations, surrendering and relaxing deeper with each exhalation. Repeat for several cycles for at least a few minutes.  

Just Breathe by Dan Brule is an excellent book about all types of breathwork to enhance your well-being. There are also helpful phone apps called Breathe and Calm. For more guidance and deeper transformation, schedule an online or in-person breathwork session with me.

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MEDITATION AND MINDFULNESS

State-of-mind, high vibration thoughts and intentions (your deeply positive goals and truest, most lofty desires) and spiritual connection can all be significant factors in the quality of your breath, and the results you feel from conscious breathing.

We all need to be very careful about what we say to ourselves repeatedly, as thought is creative and can lead to manifesting our reality. What we say to ourselves - the good stuff and the not so good stuff - we can often make happen. Literally. Never underestimate the power of the spoken word and your inner self-talk.

If a thought supports, empowers and inspires - and leads to good or uplifting feelings - let it flow. If your internal dialogue leads you to feel more stressed, anxious, unhappy, upset, not good enough, victimized, limited, or increases suffering in any way, drop it like a hot potato.

Know you can avoid going down a slippery slope and that you have the power to turn off the spiraling record player of negativity. It takes great personal work to replace those lower vibration thoughts with higher ones that are actually more true and supportive, but regular practice will elevate your life immensely. You can turn those negative, often false thoughts, around to the opposite. Examples could be:

  • I am good enough at …. (instead of I am not good enough)

  • I have the strength to handle this (instead of I have no more strength to handle this)

  • I am a great mother (instead of I am a bad mother)

  • He/She should have done that or that should have happened (instead of they should not have done that or that should not have happened), because it did happen, they did do it, so it was actually meant to happen (without condoning harmful actions that were done by someone)

  • I am loved and cared about (instead of no one loves or cares about me)

  • That was just what I needed (instead of that ruined my day)

Another great practice is to state your desires as if they are already happening, by keeping them pure, direct, to the point, and in the present tense. Examples could be:

  • I am perfect as I am

  • My life is perfect as it is

  • I am blessed

  • I am Divine

  • I let go and let God

  • I am grateful

  • I am joy

  • I am love

  • I am calm

  • I’ve got this

Create your own mantra as your breathe, and really allow yourself to imagine all the details and sensations of how this new thought feels (what it looks, sounds, smells, tastes and really feels like). There are many wonderful books on this topic . A great start is Don Miguel Ruiz’s The Four Agreements , Wayne Dyer’s Change Your Thoughts, Change Your Life, or Byron Katie’s Loving What Is.

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Take frequent short breaks throughout the day to reduce inner tension and increase feelings of centeredness and tranquility. Spend time outside in nature as much as you can. Practice meditation and progressive muscle relaxation, releasing all the muscles in your body from head to toe. This is especially helpful if you are nervous about your breathing. 

Also consider doing some Yin, gentle, prenatal and or restorative yoga, or locate your nearest Zen Center. Read Marc Lesser’s Book, Accomplishing More by Doing Less, or any book by Thich Nhat Hanh to learn the basics of meditation and Zen practice. One of my favorites is Peace Is Every Step: The Path Of MIndfulness In Everyday LIfe. 


POSTURE

The way you hold your body can make a significant difference in your ability to take a full breath. 

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Yoga and dance help with this tremendously. Periodically check your posture, especially during the second half of pregnancy. Make sure you are standing or sitting straight using your abdominal muscles, and that your shoulders are down, but not slumped forward.

Sleep with some extra pillows to keep your head or shoulders elevated, or lie down on your side. Wear loose, comfortable clothing so you aren’t restricting your movement or your body’s ability to expand with each inhale.

SELF-CARE

Be sure to take good care of yourself in general. Eat a diet that is healthy and well-balanced including a variety of whole foods and choosing organic whenever possible. Good options are:

  • Fresh fruits and vegetables

  • Whole grains

  • Beans and seeds

  • Nuts and nut butters

  • Tempeh 

  • Wild Alaskan salmon

  • Whole eggs

  • Turkey or chicken, beef, lamb, and wild game

  • Whole fresh raw dairy - goat and sheep is best

  • Healthy fats like cold pressed extra virgin olive oil, coconut oil or free range grass-fed organic butter

Drink at least 64 ounces of filtered, spring or well water daily between meals, at least 20-30  minutes before or 2 hours after eating. Add berries, a few squeezes and slices of lemon, lime, orange, grapefruit, or fresh mint leaves to taste.

OTHER TIPS

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Make sure you are getting enough sleep and rest periods for the added demands of pregnancy. Go to bed earlier, sleep later and/or take daily naps.

Cut back on unnecessary demands if you feel you are doing more than your body can handle.

Avoid self-medicating with alcohol, drugs or tobacco.

Consult an acupuncturist with expertise in shiatsu treatment.

Read my books, which cover additional breathing exercises for pregnancy and birth, and for healing and enhanced well-being. 

Contact your physician or midwife if your breathlessness:

  • Becomes severe

  • Occurs especially during rest 

  • Interferes with your ability to carry out routine household chores

  • Is associated with other unusual symptoms like chest pain or palpitations, severe fatigue or weakness, fainting, or blood tinged sputum 

  • Occurs with signs of an infection such as fever, coughing, or congestion.

  • Is in addition to history of asthma or other respiratory problems, heart disease, or smoking

For acute attacks, pause to rest, breath slowly and deeply, exhaling through pursed lips, and try standing with your hands stretched up towards the ceiling.

Battling with low back or pelvic discomfort? Having common pregnancy aches and pains and need some additional support? Try Bellefit’s prenatal support wear. I am thrilled to announce that you get a $20 Off with code: ANNE20 at checkout - if you purchase here.

 

Anemia in Pregnancy - Prevention and Treatment

 
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Many of the pregnant women I work with are concerned about anemia. They want to know whether they’re getting enough iron in their diets, and whether they should be supplementing.

Physiologic “anemia” in pregnancy is healthy and natural.  Increased amounts of iron are needed to make additional red blood cells for your developing baby, and for your body’s preparation for blood loss at delivery. Anemia also results from the dilution of red blood cells as the fluid volume expands to nearly double the amount normally present before you were pregnant. It is evidenced by a gradual 2 gram drop in hemoglobin by the seventh month, followed by a gradual return to prepregnancy levels by 3-4 weeks postpartum. Iron stores (ferritin levels) also tend to drop.

While iron deficiency anemia is the most common type, it’s important to note that anemia can be caused by a number of factors. Also, vitality is a great gauge of well-being. If your hemoglobin is a little below normal but your iron stores are fine and you feel fit and healthy, you need not worry. Just make sure your diet is rich in foods high in iron and vitamin C.


Symptoms of Anemia

If you are truly anemic, you may experience the following symptoms.

  • Extreme exhaustion and weakness

  • Shortness of breath

  • Heart palpitations

  • Dizziness or faintness

  • Headaches

  • Irritability

  • Poor concentration and confusion

  • Feeling weary and run down with a lowered resistance to infection

  • Poor appetite and unusual cravings for non-food items

Iron Deficiency Anemia is Common

Whether or not you have the above symptoms, you are smart to be paying attention. The formation of additional red blood cells for both momma and baby, coupled with their dilution by increased fluid in the circulation, can often lead to iron deficiency anemia during pregnancy. It can be especially aggravated by:

  • A diet low in iron both before and/or during pregnancy

  • Severe nausea and vomiting

  • Being pregnant with multiple fetuses

  • Closely spaced pregnancies

  • Alcohol or drug addiction

  • Severe or chronic infection

  • Significant blood loss

  • More serious medical conditions


Treatment Options for Anemia in Pregnancy

Untreated anemia in pregnancy that becomes severe may increase the risk of harm to your baby. You may be more susceptible to infection, less likely to handle the stress of labor, the normal blood loss at delivery, and the needed healing during the postpartum period.

Treating iron deficiency anemia can be tricky because many sources of iron are not easily absorbed into your system and some products like coffee, soda, black tea, dairy foods, bran, antacids, calcium and magnesium supplements, and certain medications actually inhibit iron absorption. However, careful attention to diet and use of natural easily assimilated forms of iron have produced excellent results without the detrimental side effects of the commonly prescribed ferrous sulfate.

Ferrous sulfate is not only poorly absorbed, but also very constipating, can cause indigestion, black tarry stools, skin rashes, and is said to be hard on the digestive tract, liver and kidneys. Too much ferrous sulfate has been associated with serious complications and can produce the same deficiency state that it was prescribed to correct.

There are a number of ways anemia in pregnancy can be addressed without ferrous sulfate. I recommend combining several of the suggestions below to increase your chances of successfully increasing your hemoglobin and keeping it at a healthy level.


High-Iron Diet

Get as much iron you can from your daily diet. Good food sources for iron (as well as other needed nutrients) include:

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  • Organ meats like beef or chicken liver

  • Red meat and poultry

  • Shrimp, oysters and clams

  • Egg yolk

  • Dark green vegetables like spinach (ideally boiled briefly to increase absorption), watercress, alfalfa, parsley, seaweed, collards, kale, turnip and dandelion greens

  • Seaweeds (kelp and dulse/kombu)

  • Beets and fresh raw beet juice

  • Jerusalem artichokes

  • Fermented soy like tempeh

  • Legumes like red beans, chickpeas, lentils and split peas

  • Whole grains and fortified cereals

  • Blackstrap molasses

  • Seeds and nuts

  • Dried unsulphured fruits fruits like raisins, apricots, cherries, black mission figs and prunes

  • Black cherries and pomegranate

  • Prune juice

  • Carob powder

  • Brewers yeast

To further enhance iron absorption, eat iron-rich foods with foods high in vitamin C. For example, fresh organic uncooked grapefruit, oranges, vegetable or tomato juice, strawberries, blackberries, raspberries, mango, cantaloupe, papaya, tomato, red or green pepper, cabbage, broccoli, cauliflower, and leafy greens. Regular exercise will also help with absorption, as will cooking in cast iron.

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Herbs and Tonics

Choose one or two of the following natural sources of iron to prevent iron deficiency, or alternate between a few.

Vegetarian Iron Tonic - Mix 1 Tbsp blackstrap molasses, 1 Tbsp brewers yeast, 1 Tbsp wheat germ, 1 Tbsp canola or coconut oil, and 4 oz orange, grapefruit or pomegranate juice. If you like warm drinks, try 2 Tbsp blackstrap in 1 cut hot water with fresh lemon juice. Drink 1-3 times daily.

Fresh Juice - Fresh beets and apples make a yummy absorbable, iron-rich juice. Drink 2 cups twice daily. You can add  1/2 to 1 ounce wheat grass juice, ½ cup of fresh parsley and/or other green leafies (except raw spinach) to boost the iron content.

Wheat Grass - Take no more than one ounce per day. If causes stomach upset, half the dose or add it to beet, carrot or other vegetable juice for the first week then take the full ounce by itself or in the vegetable juice.

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Herbal Infusion - Steep up to 1 large handful of dried nettle leaf and/or red raspberry leaf in a quart of boiling water for at least 4 hours. For increased iron, you can add a pinch of dandelion root and/or a pinch of yellow dock root. Strain, and drink several times throughout the day. You can add a splash of  lemon or lime juice, fresh mint, 1-2 Tbsp of blackstrap molasses or a dash of honey to taste.

Capsules - Take 3-4 capsules of freeze dried nettles or 8 capsules of seaweed daily.

Tinctures - For prevention, take a dropperful of yellow dock root or dandelion root tincture in orange juice. For treatment, take up to three dropperfuls 1-3 times daily.

Liquid Chlorophyll - Take 1-3 Tbsp per day depending on your individual requirements.

If You Decide to Take an Iron Supplement

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If an iron supplement is needed, I recommend taking a non-sulfate whole food variety like ferrous gluconate or fumarate combined with vitamin C. 30-60 mg of elemental iron daily should suffice for those with normal iron stores, while higher doses may be needed if your iron stores are depleted. Your dose should be adjusted according to your lab results and individual needs. Take your supplemental iron daily until 2-4 months postpartum.

Find the best supplements that have gone through my thorough screening process at the Holistic Apothecary.

For optimal absorption, it is best to spread supplemental iron intake out over the course of the day to avoid stressing your system with the unabsorbed portions. Do not take with dairy foods, caffeine or soda with phosphates. Be sure to take it between meals on an empty stomach with 500 mg of vitamin C and bioflavonoids

Although it can take a few months to correct iron deficiency anemia, you should start to see an improvement in the lab values within two weeks of treatment. If not, try a different combination of natural iron sources. If there is still no improvement after another 2-4 weeks, your anemia may not be related to low iron and a more thorough medical evaluation is needed. If you are feeling overwhelmed, or do not even know what questions to ask, I can help you! You can just schedule a consultation with me here.

Check out my number one international best selling book Natural Birth Secrets and my online course - an online version of how I have helped thousands in my local practice. Both resources are unique, but each provide an in depth, one-of-a-kind holistic approach created by me, a seasoned nurse midwife of over two decades, who has seen everything!

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Preparing for Pregnancy

 

There are so many things to consider when preparing for pregnancy

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Every momma wants to give her baby the best possible start in life. Preparing for pregnancy will enhance your own health for fertility success, and set yourself up to provide a healthy environment for your baby.

But, where do you start? Taking a natural, holistic approach to preparing for pregnancy includes optimizing your diet, supplements, physical movement and state-of-mind. This is a less invasive, less expensive, and much healthier approach for both momma and baby before even considering the standard fertility treatments.

Eating for a Healthy Pregnancy

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When preparing for pregnancy, it’s best to eat a wide variety of fresh, whole, plant-based foods and adequate protein. Your plate should be beautiful and colorful with plenty of varied vegetables, fruits, whole grains, beans, some nuts and seeds, seasoned with fresh herbs and spices. Look for:

  • Organic. Free of chemical fertilizers and pesticides that can damage fetal development, this is the best option for produce. Use the Dirty Dozen as a basic guide. These foods are to be either eaten organic or avoided.

  • Local. Choosing local typically means the food is at the peak of freshness, grown in your locality, maintaining more nutritional integrity.

  • Colorful. The various colors of fruits and vegetable provides differing nutrients. Make sure you’re eating a full spectrum of color to get a well-rounded diet.

  • Unprocessed. Chemical additives, preservatives, artificial sweeteners, food coloring and genetic modification can all negatively affect your health and your baby’s. If it comes in packaging, it’s probably not the best option.

  • Sugar-free. Sugar is damaging to you and your baby’s cells, and disrupts gut flora; it negatively impacts your pregnancy, and how you feel physically and emotionally. Sugar is found in almost all processed food. Look out for marketing tricks, like using four or five different types of sweeteners so manufacturers don’t have to list it as the first ingredient. Stick with natural sugars like in fruit, and if you must add a sweetener, a tad of pure raw honey or maple syrup is better.

  • Gluten-Free &/or Dairy-Free. Most women feel best when they are gluten-free. Try removing it from your diet for a week and see if you feel better in your mind and body, gain more energy or clarity. Many also feel better off cow dairy, but tolerate goat or sheep dairy products. Try a different week without it and note how you feel.

  • Hormone & Antibiotic-Free. Whenever possible, select the highest-quality organic meats and animal products, including wild fish from non polluted waters. If the animal food you’re eating was treated with hormones and antibiotics, your body and baby will be affected by that. And consider that most farm animals are fed genetically modified (GMO) corn and feed that is highly sprayed with pesticides. Animals who are free to move in the sunshine and graze in the green pastures, as they did for thousands of years before the modernization of the farming industry, produce the healthiest meat, diary and eggs for human consumption.

  • Healthy fats. Your body needs plenty of high-quality fat, especially when preparing for pregnancy. Ideally, you should be eating wild Alaskan or Norwegian salmon at least twice per week as well as healthy oils. Use extra virgin olive oil on cold foods (like for salad dressing) and light sautéing, and coconut oil or organic grass-fed butter for cooking at higher temperatures.

  • Hydration. Don’t forget to drink plenty of fresh spring or filtered water throughout the day. Work your way up to half your body weight in ounces. For example, if you weigh 150 pounds drink 75 ounces of water daily.

Preparing for Pregnancy with Supplements

In a perfect world, we would get all the nutrients we need from our food. But, with today’s industrialization of food and depleted soils, that has become virtually impossible. Additionally, the standard American diet is really empty of needed nutrition and even those of us with the best intentions do not eat all of what is needed for the health of ourselves or our pregnancies. The supplements you need when preparing for pregnancy will depend on your specific situation. Chat with me to find the best supplements for your body.

However, there are a few supplements that every woman should take daily. I take them myself and recommend them to all my clients. Following this supplement protocol has blessed me with feeling wonderfully vital and rarely getting sick - even when a bug is going around my house.

So what’s my supplement magic? I take whole food organic supplements from trusted, high quality, professional grade companies, including:

  • A multivitamin/mineral combination

  • Methylated folate in B complex

  • Calcium, magnesium, and D complex

  • Omega three fatty acids

  • Herbal iron depending on your iron stores

  • Mega-Probiotics that are colon and urogenital specific for women

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My online dispensary is a convenient way for you to purchase my hand-picked, professional-grade, whole food supplements and other natural health products. Ordering is simple by category (listed in the prenatal section), and the products will be shipped directly to your home or work within a few days.

For more details on food and supplements for pregnancy check out my Natural Birth Secrets book, and in even greater depth, my online course.

Exercise for a Healthy Pregnancy and Beyond

Movement is another important aspect of preparing for pregnancy. Not only will a strong, agile and flexible body provide a safer prenatal home for baby, it will help you avoid aches and pains along the way, reduce inner stress, help in labor and even postpartum recovery. The right exercise can also get your body ready to ease your baby into a perfect birthing position.

Ultimately, the best exercise is that which you enjoy, so you stick with it. Vary activities that you love, and incorporate it into your life so it doesn’t feel stressful. Here are some types of movement to consider:

  • Walking. This is a great place to start if you’re someone who currently isn’t getting much exercise. Begin with a leisurely 15-minute walk every day, and build up to 45-60 minutes at a faster pace.

  • Yoga. Yoga will not only strengthen your body and make you more flexible, it’s been known to decrease stress and enhance your overall well-being as well. There are tremendous health benefits to regular yoga practice. There are even fertility yoga classes out there, designed with just this topic in mind! I teach private yoga classes, including yoga workshops for pregnancy and labor, as well as postpartum - which can be done locally or on Skype.

  • Dance. Dancing is such a great way to keep healthy and active! It is so much fun, and is a direct path to feeling awesome without realizing you are also getting a fabulous workout. It relieves stress, helps you feel and move emotions, and creates happy for you, and for your baby; your stress hormones as well as your happy love hormones pass through the placenta to baby....and both are contagious to those around you. Dancing also helps you tap into your sensual or sassy sexy, which is beneficial in pregnancy, labor and life! Dancing in labor uses gravity and asymmetrical movements to ease baby down and out through a wider birth canal. Start by taking dance classes, but you can also just turn on the music regularly and dance like no one is watching. I give group and private healing movement workshops - called Femme!, which is a wonderful experience for both men and women.

  • Weight-training. If you are not called to yoga or dance, back, arm, leg and core exercises help align your body and are great preparation for the uneven weight of pregnancy. Squatting helps prepare for delivery.

  • Pilates. Pilates has a strong emphasis on core conditioning and is also great for mommas-to-be.

  • Swim. It gets you outside, connected to nature and immersed in healing waters that soothes the soul. Swimming and water aerobics are also great ways to be active. In advancing pregnancy, it relieves common aches and discomforts, and pregnant women love the sense of weightlessness they feel in water.

If you’re someone who currently has an intense workout regimen and are having trouble conceiving, consider dialing it back to a lower intensity. Otherwise, moderately moving your body and being active each day is the way to go.

Tapping into Mindfulness and Joy

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Reducing inner stress and living in joy are central to preparing for pregnancy. Inner stress can actually prevent pregnancy. Many of us recognize that we have grown out of alignment with our true natural being and it's time to get back to our original design.... get back in touch with the cyclic nature of our human bodies, our minds, our hearts and our spirits. The thoughts we think and the perspective we carry while preparing for pregnancy are incredibly influential.

Find ways to slow down, unplug and enjoy the journey. Make sure you are well rested, and getting 7-8 hours of sleep each night. Practice saying “no” to anything that doesn’t bring you calm and pleasure during this time. Explore ways to bring joy back into the things that aren’t optional. Stay as much as possible in the present moment, one moment, one breath at a time; practicing mindfulness - anchoring into what is going on around you and the sensations within you in the now transforms your life and will benefit your labor immensely. Consider a daily practice of mediation, journaling, and creating any form of art to help your body keep in a calm and joyful state. Decide to live a glorious life; dress and treat yourself like the goddess you are. Focus on what you have to be grateful for and all the blessings in your life. Connect more in community with those you love, and those who inspire you. Clear your body of trapped emotional pain, trauma and internal stress, and transform self limiting beliefs and thought patterns with Clarity Breathwork. Turn negative thoughts into positive affirmations, for example: My body is strong and healthy for pregnancy or I am the perfect age to become a mother; empowering uplifting thoughts are usually the opposite of, and more true than the false stories we typically tell ourselves.

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Acupuncture is a great way to relax and has the added bonus of hormone regulation and improved ovarian function. Many women who had some initial trouble conceiving often get pregnant after receiving acupuncture by a practitioner with expertise in fertility; I have seen it used in conjunction with routine infertility treatments, and have seen successful pregnancies even after several IVF attempts failed.

We’ve discussed a lot of lifestyle factors here. Some might be big changes for you. Don’t let them overwhelm you. I’m a huge fan of the 80-20 rule. Spend 80% of your efforts on achieving optimal habits and allow yourself the freedom to enjoy the other 20% without guilt.

Fertility Awareness

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Learn the signs of fertility so you can make sure you have intercourse during the small window of time when you are likely to conceive, you get the most accurate estimation of pregnancy dating, and you will even know when you are pregnant before you can take a pregnancy test. This is key, and will also provide helpful information as to causes of difficulties should you need professional guidance. I cover this in more detail in my Natural Birth Secrets book.

For further inspiration and optimal health during, birth and after pregnancy, please make sure to click here to take my online Love Your Birth course, so you can ROCK your journey wherever and however you plan to give birth.

 

Healing Emotional Pain, Inner Stress and Past Trauma Naturally

 

Healing With a Form of Breathing - Clarity Breathwork

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In dealing with my personal experiences of childhood and teenage abuse, severe stress, emotional pain, physical pain, tragedy, and birth trauma, unconsciously over the years it became habitual to repress and bury my experiences and feelings. It finally started to catch up with me. I felt something was very wrong. It felt horrible to be in my body. I tried various types of therapy and so many different holistic modalities to heal like herbs, supplements, osteopathy, homeopathy, hypnotherapy, acupuncture, reiki, and then conventional approaches. Although some of these things were helpful, none worked permanently or completely. 

I knew I was carrying around this awful emotional stuff inside; but I didn’t have access to it and I wanted it out. Talk therapy never helped me; it made me feel worse. I found Clarity Breathwork by 'accident' - I overheard someone talking about the profound healing experience she had with it during a yoga retreat. I made an appointment that changed my life. My sessions of breathwork led to the complete relief and healing I'd been searching for. I found gold and I had to share it. I took extensive training to become a practitioner myself, so that I could help guide others through it. 

If you’ve experienced intense stress, emotional pain or any type of trauma that impacts your life today this modality represents true hope and is a must. Clarity Breathwork is for you if you have physical or emotional symptoms that modern medicine and other modalities cannot diagnose or heal; if you feel stuck in your life, or have emotional blocks, habitual thoughts or behaviors that are limiting you; if you want increased energy and vitality (to feel like yourself again- or even better!), healthy, holistic and natural ways to reduce stress in a way that lasts; if you desire more ease, flow and joy in your life and relationships.

This form of Breathwork is such an effective healing tool to compliment my practice as a certified nurse midwife. Over many years, the women in my practice, their partners, extended families and friends have shared with me and sought my guidance for their deepest darkest sufferings. I guide women to birth their babies into the world and themselves as moms. I also guide people to heal their wounds, rebirth themselves as healthy and whole human beings capable of immense joy and inner peace that is our birthright. I have held space for the huge powerful transformation of birth and rebirth — that both involve challenging situations of extreme intensity, vulnerability, pain of all degrees, facing enormous fears head on, surrendering to a process far greater than all of us - and lead to the creation of enormous relief, empowerment, elation, love, and miracles. 

What is Clarity Breathwork

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Clarity Breathwork is a powerful potent healing modality, yet gentle and nurturing, that uses a certain type of breath to release trapped energy of inner stress, trauma, emotional pain and harmful repeated thought patterns from the body – resulting in lasting effective recovery. It is the most potent modality I have ever experienced myself and used to help numerous others alleviate their suffering, and it is completely natural. The risk is feeling better and getting your joyful self back. 

The International Breathwork Foundation describes it: “breathwork is a dynamic body-mind practice using conscious connected breathing techniques for inner peace, enhanced well-being and personal transformation. Breathing, beyond the basic need for survival, acts as a bridge between spirit, mind, and body; between the conscious and the subconscious.”

According to the foundation, “Conscious breathing is one of the quickest ways to open the heart and energize the body. When used in specific ways, breathing allows us to release and resolve emotions, belief systems, stresses and memories which are often inaccessible through the more conventional talking therapies.”

Clarity Breathwork, a form of what was previously called Rebirthing, is a safe, easily accessible and all natural, but powerfully effective process of healing, growth and transformation that is not usually achieved with traditional therapy and modalities which only involve the logical mind. It enables you to tap into your body’s tremendous capacity to rebalance and heal. It increases oxygen and energy flow in the body, helps gently release toxins, negative thoughts, inner tension and stress, suppressed wounds, painful emotions and trapped trauma within you. It leads to greater clarity, a deeper sense of knowing and profound insights into your core life’s issues. This work, and its life coaching aspects, can also bring awareness to habitual dysfunctional subconscious beliefs, repetitive patterns and conditioning, as well as remove blocks and a sense of feeling stuck, that limit you from living the life you want. It allows for spontaneous completion and resolution, invites you to develop the courage to cultivate acceptance, understanding, reconciliation and even gratitude for past hurts. It enhances love, compassion, and forgiveness of yourself and others, and inspires you to take responsibility for your life, embrace what is, and let go of trying to control what cannot be controlled.

What is amazing is how it can bring consciousness to your subconscious — which dictates much of your bodily functions, emotional responses, and behavior. Clarity Breathwork can even connect you to the spiritual realm within and around you, to reveal the true magnificence of who you are and heal a mistaken sense of separation from these essential components of life. Thee process creates an incredible feeling of relief, aliveness, enhanced well-being, and joy. Wonderful inner change creates outer changes in your well-being, your life, your direction and sense of purpose, and your relationships.

How Does Clarity Breathwork Work?

Physically

Breath is what gives us life, needed fuel, energy and oxygen; exhaling is the most effective natural detoxification. Clarity Breathwork invites you to breathe at 100% of your lungs’ capacity, accessing 100% of your respiratory system. In modern day life, we usually breathe far less than that, with 20-30% of our lung capacity. Oxygen is the main fuel/energy for every cell and organ in your body. During the time you are breathing completely and fully in this way, you are enabling your cells to get get fully oxygenated and energized, you are supplying yourself with maximum amount of that fuel.

You are also releasing toxins, so that your entire body can work better and operate more efficiently. Your lungs are the main organ of detoxification as well, releasing many toxins, not just carbon dioxide, so you are getting a huge cleansing and natural detoxification with breathwork. This enables your cells and organs to function most optimally and healthfully.

In the state of breathing in this way, you are bathing in healthy hormones. You are creating a more alkaline state, instead of acidic state associated with many diseases.

By doing this, everything in your body works better and more efficiently, so you are putting yourself in the most ideal state of health that is possible for you.

Emotionally

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Breath is also intricately involved in our emotional responses. When we are relaxed, we breathe more slowly and deeply. When we encounter a stressor, our bodies are hard-wired to go into the fight or flight stress response. Sometimes this can be lifesaving. But if there is no imminent danger, we still experience all the symptoms and effects of the stress hormones which become harmful over time, and often we are without the ability to fully process it all — especially if the stress is chronic or severe. We momentarily hold our breath, then breathe more rapidly and shal- low, and the unprocessed emotions felt at the time get subconsciously repressed, and stored as trapped energy within the body, without our knowing.

Breath is the vehicle by which we process emotion. Clarity Breathwork puts you in a semiconscious state, gets your conscious mind out of the way so your central nervous system can reset. It is like turning off and on the computer, so we can return to ideal original state/intended original factory settings, so your body can rebalance anything out of balance. It enables the trapped emotional energy in your body and cellular memory, that was not processed to come up to be felt, expressed, processed and cleared/released on its own without you having to think, know, mentally understand, analyze, or talk about it, without having to try to make it happen or access your subconscious via thought.

In the process of Clarity Breathwork, you are opening and accessing your subconscious. You get awareness and clarity of your core limiting beliefs, dysfunctional patterning, old programming and conditioning, which frees you from them, and enables you to transform them. Breathwork literally empowers the body to reset, recalibrate, rebalance, heal itself.

Many people in the modern world operate almost continuously in the fight or flight mode even though there is no actual danger from which to flee, wreaking havoc with their health. Animals, especially mammals, shake off trauma energy, after they escape a predator threat, and return to their normal relaxed state of being — they move on without being impacted by the trauma experience; the energy of the trauma is not suppressed, it does not build up and cause dis-ease as it does in humans. Humans tend to carry baggage of past wounds, hurts, pains, and traumas. Clarity Breathwork enables the breather to be in an altered state, so the body naturally releases this baggage of past trauma energy, and when it is released we feel better emotionally as well as physically. It is incredible to feel and to witness the immense relief that follows.

Spiritually

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It even works on a deeper spiritual level, regardless of whether you believe it or not, and is inclusive of all belief systems. Spirituality means a lot of different things to different people. Whatever you believe it does not matter — God, Spirit, mother earth, goddess, the universe. The route of breath, inspire, is in spirit, which can simply be all that which transcends the body. Around the world in many cultures and religions, breath is associated with spirit, God, the infinite and eternal — from all biblical religions where God is described as breathing life into the first humans Adam and Eve, to the yogic traditions describing prana (breath) as spiritual life force energy.

Clarity Breathwork has no association with any religion or spiritual dogma, but it sure has spiritual benefits; it enables us to explore, feel deeper into, and connect to the essence of who we are, that which is sublime and so very there, but not directly discernible through our five senses. It connects you with the less tangible transcendent aspects of you.

Clarity Breathwork can lead to transcendental and divine mystical experiences. People report they connect with a higher power, energy/presence of others who have died or are not near, but still present for reconciliation, support or guidance, have healing visions, access great clarity and get incredible insights.

Breathwork takes you beyond your limiting judgmental mind, beyond your body, beyond the illusion of separation from divine energy within and around us, and each other.

If you are literally taking in all this breath, inhaling the spiritual life-force fully into your being, especially with the intention to heal, the healing that takes place is all the more profound; this not only makes this modality even more compelling, but also it provides such an incredible tool, that you can access at your own will. Miracles happen. I have experienced them myself or witnessed them in countless others.

Want to try it? There are group and private local and online sessions available throughout the year. Go to my Clarity Breathwork website page for more details and the full schedule. 

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