Breath is the essence of life. Without it, survival is impossible. What's remarkable about breath is its dual nature—it functions automatically, yet we can control it.
We take breathing for granted. But just because we’re breathing doesn’t mean we’re doing it optimally. Breathing the right way can prevent disease, reduce anxiety, and promote longevity.
Ancient yogis understood the profound impact breath, or pranayama, has on our well-being. Pranayama is one of the 8 limbs of yoga -- as important as asana (postures), meditation, and self-study. Yet, over time and with all our advancements, we've forgotten this wisdom. Recently, though, breathwork is experiencing a resurgence as research highlights its therapeutic benefits for both mental and physical health.
A 2023 meta-analysis published in Scientific Reports examined breathwork’s effects on stress, analyzing 12 randomized-controlled trials with over 785 participants. The findings were clear: intentional breath control significantly lowered self-reported stress levels.
The benefits didn’t stop at stress reduction. Additional research revealed breathwork's power in alleviating anxiety and depression. Across 20 trials for anxiety and 18 for depression, breathwork consistently led to positive outcomes, proving it to be a highly effective tool for improving mental health.
This aligns with another study from Cell Reports Medicine (2023), which found that breath-focused practices, particularly cyclic sighing, had an even greater impact on mood and physiological arousal than mindfulness meditation.
All of this research confirms that breathwork offers a low-cost, non-invasive way to manage stress, anxiety, and depression.
Intentional breathing can also ease high blood pressure, slow a rapid heart beat, and alleviate symptoms of asthma -- all without drugs or medical devices.
In yoga, breath is at the heart of the practice. It gives you the time to link movement and sensation with inhales and exhales to powerfully change your state of mind. If you can’t attend regular classes, try dedicating just five minutes a day to mindful breathing. Sitting for just 1-2 minutes, lengthening your exhale with each breath, can enhance relaxation. You may also practice box breathing—an equal inhale, hold, exhale, and hold cycle—for just a few minutes to reset your mindset.
The power of breath is so essential to me that I have "breathe" tattooed on my wrist as a constant reminder of its importance. We delve into breathwork during retreats and, of course, in my yoga classes.
I encourage you to incorporate breathwork into your daily life and experience the scientifically proven benefits for yourself.
If you practice yoga or meditate at all, you know one of the major goals is to cultivate mindfulness. But how do you find those moments of calm when you’re off the mat?
In the hustle and bustle of modern life, finding moments of calm and clarity can seem like an impossible goal. However, cultivating mindfulness—a practice of being fully present in the moment—can transform your day-to-day experience and lead to greater well-being.
Mindfulness is more than just a trendy buzzword; it's a powerful tool that can help you manage stress, improve focus, and deepen your connection to yourself and others. Here’s how you can begin to incorporate mindfulness into your daily routine.
1. Start Your Day with Intention
Instead of falling victim to the morning rush, wake up just a few minutes early and take a few minutes to set an intention for the day. This could be a word, phrase, or goal that reflects how you want to approach your day. For example, you might choose "patience" or "clarity." By focusing on this intention, you can better manifest it into reality.
2. Practice Mindful Breathing
Throughout the day, pause for a moment to focus on your breath. Close your eyes, take a deep breath in, and slowly exhale. Pay attention to the sensation of the air entering and leaving your body. This simple practice can help you reset during stressful moments, bringing you back to the present. It doesn’t have to be a special kind of breath, just a nice, deep intentional one.
3. Engage in Mindful Eating
How often do you eat while distracted by your phone, TV, or work? Mindful eating involves paying full attention to the experience of eating. Notice the colors, textures, and flavors of your food. Chew slowly and savor each bite. This not only enhances your enjoyment of the meal but also promotes better digestion and helps prevent overeating. These “yoga” meals are a habit you can share with family and friends.
4. Incorporate Mindfulness into Daily Tasks
Everyday activities like washing dishes, walking, or even brushing your teeth can become opportunities for mindfulness. Focus on the sensations associated with these tasks—the warmth of the water, the feeling of your feet on the ground, or the sound of your toothbrush. By bringing mindfulness to these moments, you transform routine activities into moments of calm and clarity. Instead of looking at these tasks as “chores,” reflect on them as a way to connect deeper to the present moment.
5. End Your Day with Reflection
Before going to bed, take a few minutes to reflect on your day. Consider what went well and what could be improved. You might journal these thoughts, or simply reflect on them in your mind.
Acknowledge your feelings without judgment, and allow yourself to release any lingering stress. This practice not only promotes better sleep but also helps you approach the next day with a clear and positive mindset.
Mindfulness doesn't require you to get to your mat or spend hours in meditation (though these can be good habits, too). By integrating these simple practices into your daily routine, you can start to experience the benefits of mindfulness—greater peace, improved focus, and a deeper connection to the present moment. Start small, be patient with yourself, and watch as mindfulness gradually transforms your life.
It’s easy to skip self-care – to put ourselves second (or third or tenth, if we’re being honest). When I bring up yoga retreats, I hear many people say “someday – when I have (insert) time, money, less responsibilities, etc."
Let’s face it, there is rarely the PERFECT time. Now is the time to take care of you.
A yoga retreat is a unique opportunity to explore yoga practice, connect with like-minded people, and recharge your mind and body. Here are just some of the transformative aspects of a retreat:
1. Deepen Your Practice
A yoga retreat allows you to immerse yourself in your practice without the interruptions of daily life. No one is expecting you to plan dinner; you don’t have to get to the office at a certain time; no one is expecting you to pick up the kids. With multiple sessions a day, I help you explore poses in ways you may not in a typical class. I also offer multiple styles during a retreat -- including Hatha, Vinyasa, Yin, and Ashtanga -- so you can truly explore your practice, refine your postures, and develop a more profound connection to your yoga.
Whether you're a beginner or an experienced yogi, this focused time can lead to significant personal growth.
2. Connect with a Like-Minded Community
One of the most enriching aspects of a yoga retreat is the sense of community it fosters. I can’t tell you how exhilarating it is to watch people connect and make true, life-long friends. You'll meet people from diverse backgrounds who share a passion for yoga and holistic living.
These connections can lead to lasting friendships and a support network that extends well beyond the retreat itself. The shared experience of practicing, dining, and living together can create deep bonds and a sense of belonging.
3. Unplug and Recharge
I know all too well how challenging it is to disconnect from our devices and the constant stream of information. A yoga retreat offers a rare opportunity to unplug, allowing you to fully engage with your surroundings and your inner self. This digital detox can help reduce stress, improve sleep, and enhance your overall well-being. You have internet access, but may not feel as compelled to use it 24/7.
4. Experience New Cultures and Environments
Costa Rica and Belize are two locations that offer mountains, tropical beaches, waterfalls, amazing flora, and incredible wildlife. Traveling to a new place can also introduce you to different cultures and ways of life. In Belize, for example, we get to explore Mayan culture, which is greatly underrated by Western history.
5. Focus on Holistic Well-Being
My yoga retreats incorporate other wellness practices such as meditation, mindfulness, and healthy eating. I want you to see how these practices can be part of a balanced lifestyle, fostering physical, mental, and emotional well-being. We delve into self-care, wellness, personal growth, and the potential of the self. That doesn't mean you can't sleep in or enjoy a cocktail on the beach or a glass of wine to the pitter patter of a rain storm. It's all about balance.
6. Create Lasting Habits
The immersive nature of a yoga retreat helps you establish and solidify positive habits. With my support and the enthusiasm of fellow participants, you'll find it easier to maintain a consistent practice and adopt new routines. The skills and insights gained during the retreat can inspire lasting changes that enhance your overall quality of life.
7. Personal Transformation
Many participants find that yoga retreats lead to significant personal transformation. The combination of physical practice, introspection, and connection with others can lead to profound insights and shifts in perspective. Whether you're seeking clarity on a personal issue, looking to reset your priorities, or simply want to experience a deeper level of peace, a yoga retreat can be a catalyst for meaningful change. I have people who've returned with a renewed creative inspiration, a deeper love for yoga on and off the mat, and a heightened zest for life. They delve into their artistic creations, sign up for a teacher training, or simply commit to a more regular practice!
A yoga retreat offers a unique opportunity to step away from the demands of daily life and focus on your well-being. By deepening your practice, connecting with a supportive community, and experiencing new environments, you can return home feeling rejuvenated, inspired, and transformed. If you're ready to take your yoga journey to the next level, consider embarking on one of my retreats: Belize Bliss 12/8-14/2024 or Costa Rica Yoga, Wellness, and Self-Discovery 6/7-15/2025. You won’t be disappointed.
If you are one of the followers of my @yogawithandreab page on Instagram, you know I post about #yogaeverydamnday. These posts aren’t always pretty. They often feature unfolded laundry, pajamas, pets, and a stiff morning body. But, I post these imperfect photos for a reason: To show that yoga is a real practice and that it’s not always handstands, high-end leggings, and beaches.Mobility, Not Flexibility
One of the primary reasons I practice yoga every day is to maintain and improve my mobility. Our bodies are designed to move, and yoga helps keep my joints supple and my muscles flexible. Whether I'm flowing through a series of sun salutations or holding a deep stretch, each movement enhances my range of motion and prevents stiffness. This daily practice ensures that I stay agile and can move with ease, both on and off the mat.
Mobility is key to healthy aging. It’s no secret that although I’m super active, I do have arthritis, a hip replacement, and – let’s face it – a 53-year-old body. But, I’m not going to stop moving. I’m sure you’ve heard: We don’t stop moving because we grow old; we grow old because we stop moving.
Right Mindset, Right Day
Yoga isn't just a physical practice; it's a mental one too. Starting my day with yoga sets a positive tone and helps me cultivate a mindful and focused mindset. The intentional breathing and meditative aspects of yoga allow me to center myself, reducing stress and increasing clarity.
This mental clarity carries over into my daily life, helping me approach challenges with calmness and resilience.
Commitment to the Practice
Consistency is key in any wellness journey, and committing to yoga every day reinforces my dedication to my health and well-being. By making yoga a non-negotiable part of my routine, I honor my commitment to myself. This daily practice isn't always about perfection; it's about showing up and doing the work, even on days when I don't feel like it. It's this commitment that strengthens my resolve and deepens my practice.
A Habit
Just as brushing my teeth is a daily habit, so is my yoga practice. When something becomes a habit, it integrates seamlessly into our lives. Practicing yoga every day has become second nature to me, something I do without question or hesitation. This regularity reinforces my discipline and ensures that I prioritize my physical and mental well-being every single day.
It's Not Always Pretty, But it Gets Done
Let's be real—yoga isn't always Instagram-perfect. There are days when my practice feels clumsy or less graceful, and that's okay. What's important is that I show up and do the work. It's these imperfect moments that teach me patience, humility, and perseverance. Yoga is a journey, not a destination, and every practice, no matter how it looks, contributes to my growth.
More Than Fancy Postures
While social media is filled with images of impressive yoga poses, the true essence of yoga goes beyond the physical postures. Yoga is a way of life, encompassing mindfulness, breath control, and a connection to oneself and the world around us. My daily practice is a reminder that yoga is not about performing for others but about nurturing my own well-being and living with intention.
Yoga every damn day is a cornerstone of my wellness routine. It keeps me mobile, sets the right mindset, reinforces my commitment, becomes a habitual part of my day, and teaches me valuable life lessons. Yoga is more than just a series of postures—it's a holistic practice that enriches my life in countless ways. So, I show up on my mat every damn day, embracing the journey and the growth that comes with it.
Do you have a morning routine? I don’t mean rushing around to get ready, grabbing whatever clothes you left on the “chair,” waking the kids and partners in a frenzy, and pulling out of the garage a minute or two late hoping you’ll make all the lights so you’ll be on time for work, school drop off, or yoga class.
I also don’t want to imply that your morning routine has to mean waking up at 4am to run 10 miles, meditate for an hour, and prepare homemade grain-free granola.
How you start your day sets the tone for everything that follows, influencing your mood, productivity, and overall sense of balance. Let's explore why a reasonable morning routine is so important and how you can create one that works for you.
Why a Morning Routine Matters
A morning routine can have a lasting impact on your day. Here's how:
Boosts Productivity: Starting your day with a set routine helps you hit the ground running. By eliminating decision fatigue and having a clear plan, you can focus your energy on important tasks, leading to a more productive day.
Enhances Mental Clarity: A structured morning routine can help clear your mind and prepare you for the day ahead. Activities like meditation, journaling, or reading can enhance mental clarity and reduce stress.
Promotes Healthy Habits: Incorporating healthy practices into your morning, such as exercise, a nutritious breakfast, and hydration, sets a positive tone for the rest of the day. These habits are easier to maintain when they become part of your daily routine.
Improves Mood and Well-Being: A calm and purposeful start to your day can improve your mood and overall sense of well-being. Taking time for self-care activities can reduce anxiety and increase feelings of happiness and satisfaction.
Builds Consistency: Consistency is key to forming lasting habits. A morning routine provides structure and stability, helping you maintain healthy practices and achieve long-term goals.
Creating Your Ideal Morning Routine
Your ideal morning routine is based on you and your circumstances. I, for example, have grown kids, a serious coffee addiction, lots of pets, and a commitment to #yogaeverydamnday.
So, my typical morning routine involves waking up (just myself), starting the coffee, feeding and watering the dogs, cats, rabbit and lizard, taking my supplements, and 30-40 minutes of yoga and 10 minutes of meditation. I then quickly dress and teach a fitness class or go workout for myself. Some mornings parts of this routine are extended – if I have the time, I savor my coffee while listening to a podcast or play more with the pets – but the general gist remains the same.
This routine works for me, but how do you find what works for you? Here are some ideas:
Wake Up Early: Wake up early enough to give yourself to complete your routine without feeling rushed or overwhelmed. This means your morning routine starts the night before with a decent bedtime.
Hydrate and Supplement First: Start your day with a glass of water to kickstart your metabolism and rehydrate your body after a night's sleep. If you’re adding supplements (I take NAD+, magnesium, BCAAs, vegan omega 3s, joint support, and CBD oil), do it first thing so you don’t forget.
Move Your Body: Incorporate some form of physical activity, whether it's a full workout, a yoga session, or a short, brisk walk. Exercise boosts energy levels and improves focus. Even if it’s a super short bout, you've gotten some movement in – no matter what the day brings.
Mindfulness Practice: Spend a few minutes on mindfulness activities such as meditation, deep breathing, or gratitude journaling. This presence practice helps center your mind and reduce stress. It doesn’t have to last long – 5 minutes counts.
Plan Your Day: Take a few moments to review your schedule, set your intentions, and prioritize tasks. Having a clear plan can help you stay organized and focused throughout the day.
Remember, you tailor your morning routine to your preferences and lifestyle. The key is consistency and making time for activities that promote your well-being. Keep at it too, it can take months (18-254 days to be exact) to truly develop a routine. Give yourself grace and make it pleasant so it’s sustainable.
By dedicating time each morning to self-care and preparation, you can transform your entire day. Start small, be patient, and enjoy the positive changes that come with a well-crafted morning routine.
