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Thank you! Hope you have a peaceful day

How Concealed Anxiety Affects Our Relationships

Listen to the Podcast Episode 22 on Apple | Spotify | below

In today’s episode, I'm bringing back the topic of Anxiety and how it can affect our relationships without us even realizing it. I share here about the relationship between stress and anxiety, 7 Signs we might be experiencing traumatic or chronic stress, and 7 Ways our concealed anxiety can be ruining our relationship, giving us 'relationship anxiety', and causing many other difficulties in life. Know that chronic stress triggers anxiety -  they come together like chips and salsa.

Please join my upcoming Online Live Course to learn about Anxiety starting December 5, 2023

If you enjoyed this podcast – please pay some love forward by leaving your 5-star review, tell me what you enjoyed, and if you have had any breakthroughs in your healing journey - it will help others find this podcast and hopefully start feeling better. 

Thank you so much for listening, I am so proud of you for staying curious and learning new ways of taking loving care of what you have been given as a gift and inspiring others to do the same.  

Sending you love, peace, and health.


Mentioned Links: 

Daily Group Coaching Live from Homes  
My Breathwork Exercises Book for Anxiety

Brain Self-Care for Anxiety & Depression

Listen to Podcast Episode 16 on Apple | Spotify | below

Mental health is health. Today, 20% or every 5th American experiences mental illness, making depression the leading cause of disability. I got hit with a nut case of anxiety when San Francisco closed down in 2020, and was able to dig myself out with all the practices I share in my podcast. Let's minimize the risks by learning about our brain, and the latest 🧠science. Our brain is just an organ that needs understanding and loving care just like any organ in our body.  In this episode you'll learn about 3 common causes affecting our mental health, the 5-Step Mind-Rewiring Process to reduce intrusive thoughts, get un-stuck from the cycle of unhealthy patterns to prevent and overcome anxiety, and depression, and the 10 Simple Daily Actions we can take to keep our 🧠 in top-notch shape.  You'll also learn how our brain stores memories and thoughts. 
And, mental health is not a new thing – both Yogic philosophy and Buddhism's primary purpose was mind mastery to help us improve our behavior and self-regulate our mental disturbances so we can create inner-outer peace and well-being.  When our mental health is affected it doesn’t matter how educated we are, what we have accomplished, how loving our family is, or how beautiful our surroundings are - we simply can’t feel the joy, and even worse, we can lose it all. 

Mentioned Links:

Gut Health Episode & Fiber Chart Download

Daily Affirmation Coasters  

20-Min Daily Rehab Sequence with a Foam Roller

Breathwork Book for the Anxious Mind: 10 Days to Clarity & Calm  

Live Selfcare Coaching Program 

Podcast Resources:

•    Studies on Repetitive negative thinking is associated with unhealthy brain proteins: amyloid, tau, and cognitive decline 
•    Studies on Inferior and medial temporal tau and cortical amyloid are associated with daily functional impairment in Alzheimer's disease 
•    In Pursuit of Healthy Aging: Effects of Nutrition on Brain Function 
•    Diet and the Microbiota-Gut-Brain Axis: Sowing the Seeds of Good Mental Health 

What is Anxiety? Breathwork for Anxiety

Listen to Podcast Episode 6 on Apple |  Spotify  |  playlist on this page

Let's talk about anxiety because the longer we ignore it, the harder our road is out of it. Unmanaged anxiety may end up in panic attacks, and even depression - we simply cannot afford to let it slide. Are you feeling scattered? Over-indulging in some things?  Feeling restless or overly tired? You might be experiencing anxiety. Diagnosed anxiety disorders are up 250% in the last 2 years in the US. 
In this episode, I share how to know when we're anxious, what causes anxiety, and what 3 steps I take daily to keep my anxiety and stress down.  I recommend practicing this breathwork daily and keeping it in your toolbox when you feel scattered, irritable, worried, fearful, and restless. The breathing exercises I share in this podcast have helped me over
come anxiety, insomnia, horror dreams, and a scattered mind. 

How to Measure Your Stress and Self-Control?

Listen to Podcast Episode 5 on Apple |  Spotify playlist on this page

The more anxious and stressed we are, the less we accomplish, the more fearful and irrational our behavior, the more lies we tell ourselves and our loved ones, and the more and more we disconnect from reality. What can help us to get out of perpetual self-destructive behavior is to look at our actions in ways we can actually measure - using science and numbers. In this Podcast episode, I share the research on HRV, stress, and one simple breathing exercise to increase our heart rate variability (HRV), lower blood pressure and anxiety, and not only improve cardiovascular and overall health, but also our mental clarity, willpower, and self-control. 

You'll also try my simple self-measuring check-in journaling tool to expose the real state of affairs on our habits, and our mental, emotional, and physical health.  

With the widespread anxiety, ADD, fatigue, insomnia, and fast-paced fitness frenzy I hope to share the sacredness of slowing down. Glow's podcast goal is to remind you that a simple daily self-care routine can make us feel our best at any age. 

Podcast Resources: 

1. HRV and Stress.  Department of Psychological and Brain Sciences, Boston University
2. Autonomic Nervous System Dysfunction and Stress.  Institute of Psychology, University of Graz, Graz, Austria. 
3. Heart Rate Variability, Sleep Quality, and Depression in the Context of Chronic Stress.  Department of Psychology, Concordia University, Montréal, Canada. 

What is a Dysregulated Nervous System?

I bet the majority of us don't know about the invisible but the most important part of our body, our mission control. I bet you instantly thought of your brain. The brain is just a part of it, our powerful nervous system. Here are a few facts I found fascinating about our nerves: 

1. Our heart would be pumping 100 rpm (at a restful state instead of 60!) if our Parasympathetic Nervous System was turned off. That would wear out our hearts twice as fast, and we could not live much beyond 40 years. If our Parasympathetic System was off, our stomach would not digest any food and our body would not recognize or combat any viruses or reproduce any cells. Only thanks to our Parasympathetic nerves are we able
 to repair & and rest our body. What!


2. Our Parasympathetic Nervous System is made of our brain and a gazillion cells & and hormones that work together to calm down our heart, turn ON our digestion, immunity, control blood pressure, our immunity to fight off infections, liver, kidneys, reproduction - it controls ALL of our organs and their function or the lack of it. It triggers our immunity cells to recognize, destroy, and eliminate our old/broken/cancerous cells, as well as all dangerous bacteria, and pathogens inside of our body. It's the main system that keeps you alive & and healthy long-term!  You can literally figure out how to keep in ON and reduce your dependence on medication for blood pressure, cholesterol, digestion, thyroid pills, sleeping, and more. Consider this: simple daily practices can allow your body to regulate itself.

3. Our Parasympathetic Nervous System (PNS) is only ON when our mind is at peace - when we are in a state of presence, safety, and calm. The moment you start worrying, figuring out your to-do lists, or trying to push through your work deadline, your PNS shuts down, and the Sympathetic Nervous System takes over. The Sympathetic state is the antidote of PNS: designed for our immediate survival, it raises the heart rate, and blood pressure to send blood to our muscles; it minimizes our immunity, digestion, and cell repair, shuts down reproduction and processes designed for longevity. It's an excellent tool to protect us in moments of real danger, but as you can see, our body cannot thrive long-term running in a Sympathetic state (stressed state) without proper immunity, repair, and digestion.  Your racing mind is what keeps your Sympathetic state in charge, and our job is to shift to a Parasympathetic state as often as much as possible!

You achieve this state in yoga class, meditation, breathing exercises, reading a book, or while enjoying the beauty of nature.
Now that you know something about your nervous system, you can do a lot of things to help your health starting today: it is never too late to begin! Your body recovers when you are in a state of inner peace.
 I find it really empowering to know how my body works and what it actually needs from me. 


I hope to see you in class soon, but in the meantime, please take slower belly breaths throughout the day - the fastest way to access that magical Parasympathetic state. 



Wishing you glowing health,

Natasha & Glowing Team

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