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Week 2:
Nourishing the Body

Nurture a positive mindset with a practice that boosts mental clarity, emotional well-being, and personal growth.

WHAT TO EXPECT THIS WEEK

Welcome to Week 2 of our 30-Day Challenge!

 

This week, we are diving deep into nourishing the body—a vital step in the detox and rejuvenation process.

 

After laying the foundation last week, we’re now ready to embrace the holistic practices that will help us restore and renew ourselves, from the inside out.

This week, we will focus on connecting with the body’s natural rhythms and supporting its natural detox process with mindful practices that honor both the physical and spiritual aspects of our being.

 

Through intentional nourishment, breath, and gratitude, we will cultivate vitality and bring a sense of calm and clarity to our lives.

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Week 2 Checklist

Namaste, Beautiful Souls!

Welcome to Week 2 of your 30-Day Challenge! This week, we are diving deep into the natural rhythm of your body—your circadian rhythm. Just like the sun rises and sets, your body has its own inner clock, and when it is in harmony, you can experience a flow of energy, rest, and vitality that will support your practice on and off the mat. Let’s tune in to the wisdom of our bodies and reset our rhythms!

 

As part of our circadian reset we are introducing a beautiful and transformative morning practice:

First Light, Earthing and Breathwork

 

Rising with the first light of day isn’t just a gentle way to begin your morning—it’s a powerful tool for resetting your circadian rhythm and boosting your overall health. 

 Grounding with bare feet on the earth. This practice is an incredible way to reset your energy, calm your mind, and restore balance to your body. 

Breathwork, or conscious breathing, is a simple yet powerful tool that can help reset your energy, calm your nervous system, and optimize your health.

Week 2 Checklist

Keep the motivation going by tracking your progress.

What is this week all about

WHAT IS THIS WEEK ALL ABOUT? 

Harnessing the Power of Breathwork for Balance and Clarity

 Breathwork, or conscious breathing, is a simple yet powerful tool that can help reset your energy, calm your nervous system, and optimize your health. Let’s explore the science behind breathwork and how it can support your well-being.

What is Breathwork?

Breathwork involves the intentional control and manipulation of your breath to improve physical, mental, and emotional health. While we breathe automatically throughout the day, breathwork invites you to use your breath consciously to influence your body’s state. By practicing specific breathing techniques, you can reduce stress, boost energy, improve mental clarity, and enhance overall health.

The Science Behind Breathwork

Breathwork has a profound effect on the body’s autonomic nervous system (the part of your nervous system responsible for regulating involuntary bodily functions like heart rate, digestion, and respiration). Certain breathing techniques help activate the parasympathetic nervous system—our “rest and digest” system—allowing us to move out of the stress response (fight or flight) and into a state of relaxation.

Key Benefits of Breathwork

    1.    Activates the Relaxation Response:
Slow, deep breathing helps shift the body from stress to relaxation by stimulating the parasympathetic nervous system. This reduces the production of cortisol (the stress hormone), lowers heart rate, and calms the nervous system, helping you feel grounded and balanced.


   2.    Improves Oxygen Efficiency:
Many of us breathe shallowly, which means our bodies don’t get the full benefit of oxygen. Breathwork helps to increase oxygen intake and improves the delivery of oxygen to cells and tissues. This leads to better energy levels, improved mental focus, and enhanced physical performance.


   3.    Reduces Stress and Anxiety:
When practiced regularly, breathwork has been shown to lower levels of stress and anxiety. By consciously slowing the breath and engaging the diaphragm, you trigger a relaxation response that can significantly reduce feelings of overwhelm.


   4.    Boosts Mental Clarity and Focus:
Breathwork improves blood circulation to the brain, which helps clear mental fog, increase focus, and improve cognitive function. When your breath is steady, your mind becomes steady too, allowing you to stay present and focused.


   5.    Enhances Emotional Regulation:
Deep, intentional breathing helps regulate mood by balancing levels of serotonin and dopamine, neurotransmitters associated with feelings of happiness and emotional stability. Breathwork can help you feel more centered, positive, and emotionally balanced.

How to Practice Breathwork

Now that we understand the science, let’s dive into some easy breathwork techniques that you can start practicing today. These exercises are designed to help you relax, increase energy, and improve mental clarity.

1. Diaphragmatic Breathing (Belly Breathing)

How to Practice:

    •    Sit or lie down comfortably with your hands on your belly.
   •    Inhale deeply through your nose, allowing your belly to expand as you fill your lungs from the bottom up. Your hands should rise as you breathe in.

   •    Exhale slowly through your mouth, gently drawing your belly in as the air leaves your lungs.
   •    Focus on making your exhales slightly longer than your inhales. For example, inhale for 4 counts, and exhale for 6 counts.

Why it Works:
This practice engages the diaphragm and stimulates the parasympathetic nervous system, helping to reduce stress and anxiety, while improving oxygen flow to your body.

2. Box Breathing

How to Practice:

    •    Sit comfortably with your spine tall and your feet grounded.
   •    Inhale deeply through your nose for a count of 4.
   •    Hold your breath for a count of 4.
   •    Exhale slowly through your mouth for a count of 4.
   •    Hold your breath again for a count of 4.
   •    Repeat this cycle for 3-5 minutes.

Why it Works:
Box breathing calms the nervous system and can improve focus and clarity. The equal rhythm of breathing in, holding, exhaling, and holding again balances your energy and helps to center your mind.

3. Alternate Nostril Breathing (Nadi Shodhana)

How to Practice:

    •    Sit comfortably with your spine tall and your eyes closed.
   •    Close your right nostril with your thumb and inhale deeply through your left nostril.
   •    Close your left nostril with your ring finger and hold the breath for a moment.
   •    Release your right nostril and exhale slowly through the right side.
   •    Inhale through the right nostril, then close the right nostril and exhale slowly through the left.
   •    Continue alternating nostrils for 3-5 minutes, maintaining a slow, steady breath.

Why it Works:
Alternate nostril breathing balances the left and right hemispheres of the brain, calms the nervous system, and enhances mental clarity and emotional stability. It is especially helpful for reducing anxiety and improving focus.

When to Practice Breathwork

    •    Morning: Start your day with breathwork to center your mind and boost your energy. A few minutes of deep breathing can set a calm and focused tone for the rest of the day.
   •    Midday: If you feel stressed or fatigued during the day, take a few minutes to reset with breathwork. This can help you regain focus, reduce anxiety, and refresh your energy.
   •    Evening: Use breathwork in the evening to wind down and relax before bed. Slow, deep breathing can help prepare your body for a restful night’s sleep.

Making Breathwork a Daily Practice

Breathwork is a simple but powerful practice that can transform your physical and emotional health. As you continue on your 30-Day Challenge, try to incorporate breathwork into your daily routine. Whether it’s a few minutes in the morning, a quick session during your lunch break, or a calming practice before bed, regular breathwork will help you feel more grounded, focused, and at peace.

Remember, your breath is always with you—it’s your anchor to the present moment. By consciously connecting to your breath, you can navigate life’s challenges with greater ease and clarity.
 

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Audio Guided Meditation, Mantra, Practice & More

GUIDED PRACTICES

Your weekly meditation, mantra and guided practice with audio. ​

Body Gratitude Meditation

Manifestation MeditationCara Walsh
00:00 / 20:18

Why We Practice Body Gratitude in This Challenge

As we step into Week 2 of our 30-Day Challenge, we’re inviting you to take a pause and truly honor your body. It’s easy to get caught up in the hustle of everyday life and overlook how truly amazing and resilient our bodies are. This week, we’re slowing down to give our bodies the love, respect, and gratitude they deserve.

Our bodies are our most sacred companion—they carry us through each moment, supporting us in everything we do. From the simple act of breathing to the strength and grace we find on the yoga mat, our bodies are always working for us, often without us even noticing. So, this week, we’re taking a moment to tune in and thank them for all they do.

The Power of Body Gratitude

When we practice gratitude for our bodies, we shift into a space of deep appreciation for ourselves. It’s a simple yet powerful act that helps us cultivate love, acceptance, and compassion. Gratitude allows us to step away from self-judgment and criticism, and instead, we begin to see our bodies as the incredible, life-sustaining force they are. When we honor our bodies, we naturally want to care for them more—whether it’s through nourishing foods, restful sleep, or mindful movement.

This practice also has profound benefits for our mental and physical health. Studies show that gratitude can lower stress, boost mood, and even improve immune function. It helps us feel more balanced and connected, not just to our bodies, but to the present moment. By practicing body gratitude, we open ourselves to healing, restoration, and a deeper connection to our own inner wisdom.

How Body Gratitude Supports Detox and Rejuvenation

As we focus on nourishing and detoxing the body this week, it’s essential to remember that gratitude is one of the most powerful tools for healing and rejuvenation. When we express appreciation for our bodies, we activate the body’s natural healing energy. We release tension, encourage the flow of life force, and create a space for the body to cleanse and renew itself. Gratitude promotes a deep sense of relaxation and balance, which is essential when we are supporting our body’s detox processes.

In this challenge, we’re not just focusing on what we put into our bodies—gratitude is a practice that helps us release anything we might be holding onto. It helps clear out the emotional clutter, making space for more light, more energy, and more vitality to flow through us.

Shifting Into a Gratitude Mindset

Gratitude is more than just an act—it’s a way of being. The more we practice it, the more it becomes woven into the fabric of our lives. It shifts us from a place of striving and self-criticism to one of acceptance, joy, and deep inner peace. This week, as we focus on nourishing and rejuvenating our bodies, we invite you to let gratitude be a foundation for everything you do.

When you honor your body with gratitude, you will naturally feel more alive, empowered, and connected to your inner wisdom. So, let’s take this time to celebrate our bodies for everything they do—because they are truly worthy of our love and respect.
 

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