Resilient & Thriving Podcast with Coach Kirsten

Nerves, what can you say about them? They perform so many important functions in your body and are related to every movement you make and even your thought patterns.

However, nerves can really mess you up at times when they get out of control. Things such as anxiety, stress and depression can impact your nerves severely which in turn will negatively affect your entire body. When this happens you need to find a way to calm your nerves down and one of the best ways to do that is with deep breathing exercises.

Negative Breathing Patterns

Breathing patterns definitely play a role in how your nervous system reacts to the current state your body is in.

According to Calm Clinic, people that are suffering from stress and anxiety exhibit the following poor breathing issues:

• Shallow breathing – this results when you take short breaths that are often taken using your chest muscles instead of your diaphragm.
• Monitored breathing – this is when you are very aware and focused on your breathing and often times it leads to further anxiety.
• Over Breathing – this is taking in too much air. It actually causes people to believe they are not getting enough oxygen when quite the opposite is actually happening.

All of these types of breathing can lead to increased stress, anxiety, panic and further disruption of your proper nervous system functioning.

Why Deep Breathing?

Now that you know some breathing patterns that can make you more anxious and affect your nervous system in an adverse way, you need to know how to counteract that. The answer lies with deep breathing.

Deep breathing, or what is sometimes also known as ‘abdominal breathing’, is when you use your large diaphragm muscle near your stomach to take a breath. It tends to pull much more air into your lungs in a longer and smoother way that has a calming effect on your body and your nerves.

According to the American Institute of Stress, deep breathing impacts the body in the following positive ways:

• Your metabolism slows down
• Your heart rate decreases
• Your blood pressure is lowered
• Your breathing slows
• Your muscles relax
• Your nitric oxide levels increase – this increases blood and oxygen flow in your body

You can see from the list above that deep breathing has many benefits for your body including the calming of your nerves

Links Mentioned in This Episode:
RESILIENT BREATH EBOOK DOWNLOAD HERE
Deep Breathing Techniques That Will Calm Your Nerves—Included are some deep breathing exercises from some well-known websites that are authorities on stress and calming your nerves.

https://coachkirsten.com/breathe/

Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

Today’s episode is a fun reflection on things I’ve learned while distance running. If you know my story, I was able to bounce back from Fibromyalgia, extreme fatigue, brain fog, inflammation, poor gut health, stress, and past pains and traumas from being unable to walk around the block to running long distances and bounding with energy. Amazing, right?

Whenever I run, I get inspired by both the challenges I face and the joys. I have ample time to reflect, think, and process. And I often write little “life lessons” after I run, so I thought it would be fun to share those in a podcast.

Running is something I actually used to hate. I know many people that say they just don’t enjoy it. And if that’s you, I have many thoughts (It is possible to enjoy it with the right coach)

This podcast is not about inspiring you to run ... it’s about inspiring you to LIVE.

There are a lot of parallels about coming through challenges, setting goals, and staying in our own lane that running inspires.

My journey in running has taught me a lot about life. It’s one of the things I love about running:

No matter what you put your mind to, when you do, you’ll face ups and downs, you’ll face challenges, but when you set a goal in front of you and press into it, incredible things happen along the way.

As Nelson Mandela said: "Running taught me valuable lessons. In cross-country competition, training counted more than intrinsic ability, and I could compensate for a lack of natural aptitude with diligence and discipline. I applied this in everything I did."

When you can truly ENJOY the JOURNEY along the way toward a goal, that’s where you find your breakthrough. Not in the end result.

I hope you enjoy!

Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

In our previous episode, we delved deep into understanding cravings, emphasizing that they are more complex than a mere test of willpower.

Today, we zero in on sugar — a ubiquitous and potent substance that many grapple with. Are you one of the many ensnared in its sweet grip?

The insidious effects of sugar are often overlooked. From fogging mental clarity and hindering our cognitive functions to inflaming our joints, disrupting gut health, and triggering latent diseases, sugar's impact is profound.
It can lead to weight gain, diminish our ability to cope with stress, and sap our vitality.

And yet, the allure remains irresistible.
Even armed with knowledge about its detrimental effects, many find it challenging to break free. Even if you cherish your well-being. Even if you value your life.

A startling statistic from the CDC reveals that the average American ingests a staggering 70 pounds of sugar annually. That's akin to 14 of those hefty 5-pound sugar bags!

But this isn't just an American concern. Globally, countless individuals are unknowingly addicted to sugar. Comfort foods laden with hidden sugars have become dietary staples.
Why? Because sugar ensnares us at our very core, intertwining our mind, body, and emotions.

Join us as we unravel the intricate web of sugar's powerful influence.
Discover techniques to reprogram your brain, rejuvenate your gut, increase your energy, and sever your emotional ties to this sweet seductress.
Interested in going further on this journey?? Sign up for my FREE 5-Day Mind-Body Sugar Detox

It's A Transformative Journey

It's not just another diet. We will that delves deep into the mental, emotional, and physical ties we have with sugar. And all for FREE!
https://CoachKirsten.com/sugardetox/

Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

Do you know if you’re dealing with cravings? If you do, you really know it.

And if you’re not sure, simply ask yourself:

• Can I remove every food item in my life and be OK?
• Would I be OK if I ate simple, whole natural (not man-made) foods?
• If I had to remove everything else, how would I feel?
• Is there anything that would be hard to give up?

If you’ve had foods in your life that are hard to give up or you’ve wondered why it feels SO challenging to give up certain foods, you’re in the right place.

You’ll find out that it’s NOT about your willpower.
It's time to stop beating yourself up and getting freedom by learning how you're wired, so you can heal from the inside out.

Our brain and body do NOT know what to do with certain types of foods we eat.
Our emotions are tied in to the needs of our body.
Cravings are always working with our emotions, our mindset, our stress levels, and the way we were raised. It's intertwined.

Tune in to to this episode learn about:

• The 5 Stages of change for cravings,
• How to work with your body and not against it,
• Learn WHY we often use food for our cravings,
• About the emotional reward value of food,
• The 9 emotions to watch for,
• And some great grounding tools to learn how to dig deeper.

Why do we prefer cake over broccoli?

• “Our brains get two dopamine hits: the first comes when tasting the food, and the second when the food hits our stomach. Depending on the caloric promise, our brains remember which foods are more rewarding (more calories = more reward), which is way our parents never served dessert at the same times as dinner.” (Judson Brewer, Unwinding anxiety, 2021)

REMEMBER: Cravings and addiction patterns mask emotions!

To download the questions in this Podcast, within my “FREE 5-Day Sugar Detox” where you’ll have access to the “Mapping the Thoughts & Emotions Around Your Cravings” where you’ll get to dive deeper, get real breakthrough, and get healing.

It also comes with recipes, support, and even a tapping exercise!

Invitation: FREE 5-Day Mind-Body Sugar Detox

https://CoachKirsten.com/sugardetox

Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

One of the greatest threats to the efficiency of the immune system is stress.

Stress is sometimes referred to as the “fight or flight” response or you could say the “deer in the headlights” look or thought process or lack thereof. In stress, you can think too much and stop breathing properly as a result.
Breath and deep breathing helps make everything work in the human body. So in this episode, we are going deep to learn how we can utilize breath to help our bodies heal.

Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com