Breakthrough Breathwork: Discover the Power of Letting Go & Embrace What Truly Matters [Apr 5, 2025]

Welcome, everyone. Just going to share my screen. You hear the music? Michelle, can you hear the music? Yeah. Gonna let everybody in. While you're waiting, you can think about your celebration win for this week and if you're unable to unmute, you can write it in the chat. We have a special day today. I'm so excited about what we're going to be doing. We have a few things to help for releasing and it'd be awesome. Welcome Shelly. Welcome. Michelle. Welcome. Angela. Welcome Becca. Welcome. Melissa. Shelley. Welcome, Serena.

Welcome, Maya.

So for those of you who are just joining again, try to about what your agreements for the week and if you're unable to unmute, you can always put that in the chat. Our agenda for today, we're going to be going through a little bit of a meditation. Then we're going to go through client wins and then we're going to go into a breathwork session with Sachin and then we'll do our Q and A for today or open it up for questions. If you have specific questions you want answered today, you can always put those in the chat too. So when we're ready to go through, we can do those as well. Welcome, everyone. Angela, welcome. Welcome. I love this. Barry Goldstein is wonderful. If you've ever had a chance on Spotify to listen to any of his work, he's got some that if need lifting in the afternoon, he's got some great music that can help you with that too. So the first thing I would like to do today is if you can get comfortable if you have headphones, this will be a lot better with headphones. But if you don't, don't worry about it. We're going to be doing a meditation. It's with a lady. Her name is Sophia. Oh, how do you say it? Hang on, I got too many windows open. Sophia Balino. And it's called My Healing. Sachin did it with us on Wednesday with the group and it was very revealing. You can always just turn off your video if you don't want to go through the meditation with the video on and just experience the kind of session as we go through. So let me just share my screen and we'll start with that today and get rid of this share. So we're gonna go through that. If you have headphones again, you can use those to Let me tell you the secret.

You just have to let go, let go, let go of the judgment towards yourself, towards all. But how radically accept. It wasn't okay, but it's all okay now. In this moment. I choose My healing In this moment I choose ending. In this moment I choose my beginning. In this moment I choose healing. I let go of what doesn't serve me. I release what hurt me. I'm thankful for experiences that taught me physical illusions. I'm letting go. Pain is not mine to hold. Judgment is not mine to own. Peace is what I know. The past does not define me. I am love. I am forgiving. I am overcoming dualities and evolution. There is only oneness, wholeness. My healing. My healing is my belief. My healing is my knowing. My healing is accepting. My healing is taking responsibility to let go. To let go right now. To let go to choose not to hold anymore. Forgiveness is not condoning. Forgiveness is letting go of the past. Controlling my present moment now so I can be here now. My present is a gift. This moment not miss nor dwelling on what doesn't serve me. This freedom now. I feel this freedom now. I bless and release what does not bring me peace. I bless and release what does not bring me peace. I will not drink the poison. I will not drink the poison of bitterness, resentfulness, anger, dis ease. I will feast on joy. I will feast on peace, love and goodness. My healing is my belief. My healing is my knowing. My healing is accepting. My healing is taking responsibility to let go. To no longer hold what does not serve me. Forgiveness is not condoning. Forgiveness is letting go the past. Controlling my present moment now so I can be here now, now, freedom now. I will not drink the poison. I will not drink the poison of bitterness, resentfulness, anger, dis ease. I will feast on joy. I will feast on peace, love and goodness. I will dance with an open heart again. I will love with an open heart again. I will believe with an open heart again. The past does not define me. I am love. I am forgiving. I am overcoming. Duality is an illusion. There is only oneness. When I forgive all, I forgive me. I accept wholeness. I accept my own healing. This is freedom. This letting go is freedom. My heart is opening. I can feel it. Opening, opening, letting go, allowing me peace.

Sam.

Powerful. Really amazing. Going through the process of the healing that happens. And Satchin recommended that we listen to it multiple times a week just to help with the process of moving from. And I love how she says duality. Two things can't exist in our mind at the same time. We can't have hope or faith versus fear. We have to have one or the other. And so by processing and going through the things that we've been through and releasing those we have the opportunity to heal fully. And as we move to the breath work with Satchin, we're going to do some more releasing. So I'm excited about that. But if you can put in the chat or if you're ready to talk about your wins for the week, we're going to quickly go through everyone only take a couple of seconds because we have lots of people on here today day to celebrate. And first I'll say Becca said I'm grateful for bright beautiful sun on second day after load days. Yep. Second round. Congratulations, Becca. That's exciting. Melissa says she's grateful for health and the food that nourishes her body. Also grateful for that her head cold is improving. Yeah. Not fun when we have that. And removing all things that it needs to heal. Michelle says getting ready for my load days. Yeah, way to go, Michelle. And focus more on carbs than fat because of gallbladder. Excellent recommendations for healthy carbs. We'll talk about that when we get to the Q and A. And Melissa Wynn, I'm back one year later to start my next round.

Woohoo.

We're excited for you, Teresa. I'm happy to start maintenance phase, Serena. I'm grateful for having so many supportive communities in my life. So Randy, if you want to go and just talk about what your win for the week is, we're just going to run through each person quickly.

I think, I think my win for the weekend is or the week is just maintaining and also I would say getting back on track with more mindful eating. It's gotten really busy during this past week and one of the days I was eating with my phone and recognized that it's not really what I want to be doing but the awareness was there, which is great. Put it down. Went to the back room, looked outside, ate much more relaxing and so just that awareness of remember what is key here and your body needs this time to heal and rest.

Oh, amazing. Mindful eating is so important. Right? We often don't do it because we're busy doing all the other things that we need to do. But taking that time is excellent. Congratulations, Randy. Way to go. Serena, what's your win for the week? Going into maintenance. Yay. Yeah, just, you know, I haven't done the program perfectly but I was able to really listen to my body and I had amazing results and I'm looking forward to like stabilizing. Excellent, excellent. So did you release as much as you wanted to? Because in maintenance you can still release more. Close. Yeah, I was about £3 short. Oh, perfect. So through this process and maintenance, you still can release those extra three and get to the goal weight of what you're looking for. Congratulations. That's all I got.

Thank you.

Maya says she released 12 pounds in 10 days. Woohoo. Focusing on 444. Thank you for your help. You're absolutely welcome. Way to go girl. Teresa, another win. Is my sister on board? Super supportive. That's great. Nikki says she wrapped up a bunch of projects that have been put off. Spring cleaning. Yeah. That was a great session last week with Heather Artema. If you weren't able to be there, The Q&As are always available as a replay and you can go back and look at other ones that we've had in the past. Randy, my wife has really. Oh, excellent. Randy, that's exciting for your wife to have released 17 pounds. You know, that's so amazing. Often when we go through the process, our children, our family, our spouses, they often see the result and then decide or have the courage to do it themselves too. So congratulations. That's exciting. We have Angela.

Foreign.

Let's see Angela. I got some great movement yesterday and today in the sun. Way to go. Angela and Becca grateful for bright beautiful sun on the second day after load day. Benjamin, do you want to. Are you able to come on and let us know what your client win is for the week? Let's go to patty. Oh, I have one week left in release in round two and I'm four pounds away from my all time low. So I am closing in on that and very thankful for that.

Yay.

Congratulations Patty. Way to go, Shelly. I see you. What's your win for the week, Shelly? Oh, I think maybe your Internet is slow today. So let's see. Who else did we get? Michelle. I think I have Michelle H. Grateful for my body, giving me messages and guidance. That's also key for paying attention. Way to go Michelle. That's excellent. Excellent. Who else do we have? I think I've done most of everyone. If there wasn't anybody that I missed, it's not intentional because people jump around on my screen. Let me just admit a few other people. There's anybody I missed, just speak up. Melissa B. I think you said you were getting started. That's correct. I'm, I'm the one with the head cold. But yeah, I'm, I'll start this. I, I'm looking at starting this weekend. Congratulations. It's exciting. It's the hardest part of the program. The first. Yeah, the 5,000 calories is, is interesting. Yes, it is. All I can tell you is start early, eat frequently. If you can have a like a nuts. If you're able to have nuts, have some. I often will have the mixed nuts and eat those throughout the day to help me get through. They're higher in calories, so it can help as you're going through. Okay. Okay. So today's session, we're going to be focusing on breathwork with Sachin. Let me just tee that up. We'll go through that and then at the end of that session, we will then go into Q and A. If you have questions and you want to put them in the chat, I'll get to those. When we get through, just be in a comfortable position. You know, relax. You can have your video on or off. It's totally up to you. Go at your pace. When you're doing breath work. If you feel dizzy, that often is an indication that you need to do it more often. This is an excerpt from a longer breath work that Satchin does that's available in your modules. He also has a presentation in the modules that explains how important breath work is to help us shift from that fight or flight state into that rest and restore state. And so if you do feel dizzy, just know you need to do it more often. So figure out from a habit perspective where you can fit it into your schedule. Maybe it's a Saturday morning thing, you know, that you decide that that's the day you're going to do it, pick some time that you can actually do it, and even just practic the 4000, 444, which is box breathing. If you find in some situations you get a little more stressful, practice the 555. Maybe that becomes part of your morning routine when you get up and you just do it for two minutes. And then that helps you every day get into that rest and restore state before you start your day. So I'm excited for you. This session with him is amazing. So let's get that teed up and get started and I'm sure you will enjoy it. Let me just make sure that I am sharing. Yeah, I am. Okay, share. All right, so just be comfortable. You can have video on or off. Totally up to you. Oh, would help if I had sound on.

Go, my friend. Pay attention to my voice. Pay attention to the beat, pay attention to the music, and always come back to your breath. Let's go, my friends. In through the nose. Out through the nose. In through the nose. Out through the nose. In through the nose. Out through the nose. Okay. When the beat Drops. We're gonna pick up the pace and we're gonna inhale, Exhale, Inhale, exhale. Inhale, exhale, Inhale, exhale. Beautiful. Keep that pace. Follow the beat in. Inhale, exhale, Inhale, exhale. Inhale, exhale. Great. Keep it up. Inhale, exhale. Inhale, exhale. Inhale, exhale, Inhale, exhale. Great. Doing awesome. Keep going. In, out, in, out. In, out, in, out. In, out. In, out. Perfect. Keep going, Sail. Exhale, inhale, exhale, inhale, inhale, exhale. Beautiful. Keep going. Okay, now we're going to pick up the pace, and we're going to go in, out, in, out. In, out. In, out. In, out. In, out. In, out. In, out. In, out. In, out. In, out. In, out. Keep breathing. In through the nose. Out through the nose. Keep going. In, out, in, out, in, out. In, out. In, out. Okay, we're gonna go. Breath of fire. In and out as fast as you can. When the beat drops. When the beat drops, let's go as fast as you can. Keep going. Breath of fire. Let's go. Fast as you can. In and out through the nose. Keep going. Keep going. All right, I want you to exhale all the way out. Let all the air out of your lungs, and then take a deep breath in. Take a deep breath in and hold it at the very top. Top. Okay, as you're holding that breath, I want you to squeeze your pelvic floor. Squeeze your pelvic floor. And just visualize some light traveling up your spine, through your throat, through your head, bursting out of the top of your head. Keep holding, keep holding, keep holding, Keep holding. Feel that energy rising up through your spine. Remember, we're going to let it out with a buzz breath. On my count, in three, two. Let it all the way out. All the way out. And hold it at the bottom. Hold it at the bottom as long as you can. When you're ready, you can sit back up again, open your eyes, ram. Sac into our bodies. And what I'd like to do is, collectively, as a community, let's take a few deep breaths. Inhale. Take a deep breath in. Inhale your intention and exhale the things that are no longer serving you. All the way out. One more time. Let's take a deep breath in. All the way in. And then all the way out. And one more. All the way in. And all the way out. May all your intentions be realized. May all obstacles be removed. And may the world be better for it.

Amazing. How does everybody feel? Do you feel more energized, more relaxed? You know I would highly recommend that's just a snippet of a session with Satchin and of course he's a breathwork facilitator. He teaches all over the world. Getting a chance to go through a full session with him and just yeah I've been, I've done one with him where my heart just completely opened and he takes you to like the top of a summit and just fantastic in going through the process. So you have access to that in your modules. Highly recommend that you take time to do that and incorporate it into your week if not into your morning routine where you don't have to do a full session but even if you're just doing the the box breathing the 4444 if you deal with some anxiety it to practice box breathing outside of when you have the situation so that you already know how to do it. I remember at university I had a friend that had asthma. We used to do. I was a figure skater and I used to compete and she was my dance partner and before we would go on the ice she would have difficulty breathing and then when we came off and she would just go set herself aside and just focus on her breathing to calm herself. So practicing that 4 4, 4 outside of a situation will really in being able to release, you know that stress that you're holding in the situation and get you to come back to a more calm state. So amazing if you can put in the chat how you enjoyed it and if you plan to do it where you can incorporate it into your daily routine. So let's go back to Q and A. So I saw Melissa B. Put in I'm grateful or here Q sorry Michelle H. Put in getting ready for my load days. We'll focus more on carbs because fat of course no gallbladder recommendations for healthy carbs. If you take your fridge chart and you turn it over on the back of your fridge chart are lots of starchy carbs that you can incorporate. Things like sweet potatoes, beets, any kind of root vegetables you can incorporate. You don't have to stick to those. Those would be clean. But on the loading days you can do anything things that you want to get out of your system. Make sure you have them. If you, you know, if dessert is something that you think you're going to miss then have something just so that as you're going through the six weeks you're not tempted to go and and have those things that you're giving up as you're going through when let's go through and see if Anybody has. You can put up your hand. If you can come back on video. I feel like I'm talking to myself. That would be great. So I somebody. Thank you, Randy. Appreciate you. Hi Nikki. Thank you. If anybody has any questions and you want to ask. Enjoyed it. Great. Everybody, can you go over how to continue lose weight during maintenance phase? Sure. That's from Patty. We can go through that as well. Maintenance is often the opportunity to lose weight will be still incorporating and doing exactly what you're doing. So it's you come off really release phase. You're now starting to add fats. In the first week, you're going to add different fats on different days. You're going to see how your body's reacting to it. I usually recommend in week seven when you're incorporating fats, you're going to do one at your first meal and one at your second meal from a serving perspective. And as you move into weeks eight, nine and ten, you can incorporate doing two at one meal and one at another. I really like in that first week seven is just getting your body used to starting to process that fat again. Again as you're going through in maintenance. The other key thing I would recommend is that you continue to do intermittent fasting. Often what most clients will do is during the week you still stick to your two meals a day and doing your fasting. And then on weekends you may be incorporating an additional meal. But at least three to four days out of the seven days you're still doing your intermittent fasting. That will keep you on continuing to lose weight as you go through. The other key thing is exercise. I know you didn't want to hear that, but that's okay. Exercise is key in order to have a higher metabolic rate, we want to have more muscle. So if we can get into doing a little bit of strength training, it can be body weight exercises. And I want you to start where you're at. Right? Every person is at a different place. So for some people, maybe it's just chair exercises and using bands. For other people, maybe it's doing body weight exercises and getting into two sessions at least a week. For others, if you were at the gym and now you're want to get back into the gym and doing your exercises there, maybe some of you work out with a personal trainer, you can get back to doing that and that will help to increase the amount of muscle we have. Because we start losing muscle in our 40s and as we start losing that muscle, if we don't do something to keep it then we want our muscle will go over time. The other thing you can do. I know Sachin has been talking a lot about amino acids and incorporating those into your daily routine as well to make sure you're getting enough to create that muscle. The other piece is when you're doing. If you do or start doing weightlifting is increasing the amount of weight you're doing. Right. If you think about muscle will only grow when you stress it. So if you're all. If you're doing the same weight all the time over and over and over again, it doesn't stress the muscle to have it to grow. So you can work with a trainer or work with someone who's knowledgeable about how to increase weights on a regular basis. You don't want to do. You don't want to increase weights every day. I use a system of plus minus and and equal when I'm doing weights. So I know if I was able to fin the sets and the reps I was doing and if not, then the next time I'm still doing the same until I can do plus of it and then I'll work on changing it. So that's a simple system to be able to do it. But adding in. Yeah. When can we add in running? When you get into maintenance after you introduce fats for seven days. So week eight is when we start to incorporate exercise. Teresa, were you running before? If you were running before then you can start adding it back in for week eight if. Go ahead. Client. One of my clients, runner and she's really concerned about losing her muscle mass and things like that. You can recommend the premium amino acids for her so she doesn't lose muscle. That will help in that process. But running is recommended after seven days of fat introduction, which would be for week eight. Okay. And if she's already a runner, then she's just going to get back to doing what she did. The only thing is she's been off for seven weeks. So reincorporating and you know, starting out slow so she doesn't get injured and, and tightening up. But if she's a runner, she probably knows that already, especially if she's trained for any kind of marathon or anything like that. She'll have an idea of what to do for that. Melissa Braga, you mentioned modules. I don't see any in my practice. Better account. Melissa, you're on a different program and the modules I were not released for you for that. I can take that offline with you and let me write it out to myself. Yeah, I'll connect with you offline, Melissa. Okay, so I. Christina, I'm about to start maintenance. What were. What are the best resources for how to do those things you just mentioned about? Okay, so let me share the maintenance guidelines that will help everyone in going through. This will give you. I'll share it on screen and then I'll share it in the chat so you guys can see, whoops, where did we go? Here. And then share. So I'll walk through this with you. Go back here. Here in the chat, you guys can download this and then I'll share my screen so you can just see the steps. This is also in the manual. For some. The manual was recently updated. So if you didn't get this in your manual, this is the new guidelines. This goes through step by step. So week seven, you're adding in fats. Here's a recommendation. You're doing avocado oil, 1 tablespoon of nut butter, seeds, a quarter, half an avocado, some nuts. Highly recommend when you introduce nuts that you do them one at a time. We had a doctor who went through the program. She introduced mixed nuts and had a severe reaction. She didn't know what it was for, so she had to calm these inflammation down and her system down again. And then she reintroduced nuts one at a time, and for her it was cashews. So for each person, it may be different. You may have no issue with. With nuts. Mine is peanuts. I don't know. Everybody seems to have one. That may be an issue. But just highly recommend you do them individually, a little bit at a time so that you can figure out if you do have a reaction, you'll know exactly what to do. I also recommend through this process and maintenance that you journal because then you can go back and take a look at if I had a reaction, whether you have nasal congestion or, you know, you feel like you have mucus in your. In your throat, you get a rash, you have pain in your stomach. You know, there's different things that will come up that kind of indicate that you may have a food sensitivity. So pay attention. Write things down so you can immediately go back and look. You may have a reaction two to three days from the time that you actually had that, whatever it was. And so it'll help you to isolate what it is that may be affecting you. You can do our food sensitivity test. It will check for a couple of things, but it'll give you your top five food sensitivities as well. It will also check to see if your gut wall is open. If any of you are dealing with autoimmune conditions. As I dealt with Hashimoto's I wanted to know if my gut wall was closed. And so part of that process in that testing will help you with being able to know that your gut wall is closed. And of course we know if the gut wall is open, so is your brain. So we definitely want to make sure that that is closed from that perspective. So here's a list of all the fats that you can add in omega 3s you can and collagen you can start re adding in in week seven. If you deal with pain in your joints or things, collagen is amazing. It's also amazing for your skin. And omega 3s are anti inflammatory. So we definitely want to start incorporating those. Now that you're doing good oils, there is a post in the that looks at what are the bad oils, what are the good oils. Most of you I know are very knowledgeable so you already know what are the good oils to be cooking with like your ghee or your coconut oil. You can use avocado oil or you know, if you're doing salad dressings, you're going to be using your olive oil and incorporating those good oils in your system. Week eight is adding in your starchy carbs. So you're going to turn over your fridge chart. On the back of your fridge chart for maintenance has the lid list of starchy carbs that you'll be able to incorporate. Again, we wanted it's not every day and it's not every meal. We want to incorporate these about two to three times a week. Where I find from a weight perspective, when people start incorporating too many starchy carbs at every meal, we're going to start to see the weight increase. So focus on doing a half a cup cooked or raw two to three times a week and incorporating them into your meal. Meals you're still going to be doing your 4, 4, 4. You're not having to weigh on those days. When you're doing exercise, you're going to increase your protein to 6 ounces so that you're getting enough protein to help sustain the body and build the muscle. And then here's what we Recommend is doing two 30 minute sessions where you're doing some form of strength training. Even if it's like a yoga session where you're doing actual body weight training in a yoga session or lifting weights. I know women often think my gosh, if I'm going to lift weights I'm going to end up putting on too much muscle. I'm going to look, you know. No, you're not. We just don't have it in us to be able to do unless you start taking stuff to be able to get there. You'll tone and you'll increase the amount of muscle. And we know, I know from elderly, we lost my mother in law, she fell, she broke her pelvis and didn't have the strength to keep herself from falling. So that's the biggest issue as we're getting older is falling and not being able to recover. So we definitely want to make sure we're increasing our exercise and then adding in miscellaneous foods. As you move into week nine, you can start adding in egg yolks and egg whites. If you didn't use egg whites in the release phase, you can start to incorporate those. My food sensitivity tests have found out I'm allergic to egg whites. Wish I had known that when I was younger because then that has been an issue for me for quite some time and it would have helped with all the gut issues that I dealt with from that perspective. And so again, monitor for symptoms. If you have the OURA ring, you can pay attention to after meals. If you start seeing your heart rate doing a spike after you're eating, that's telling you whatever you ate is affecting you. So pay attention to that as well as if your HRV is affected. Those things can help you uncover what doesn't work for you. And then what you're going to want to do for those foods that are affected, you're going to take them out for a period of time and then later, maybe six months down the road, you can try introduce them. I know from our food sensitivity test, the top five on our list, you're not going to reintroduce those ones are red. They're not things that are going to, you're probably going to be able to introduce at any time. And then there's some yellows and greens that you probably can introduce on some regular basis. Well, green of course is going to be fine. So does that answer the question for maintenance and does anybody else have any other questions about maintenance? Let me just go back to the Can I take charcoal or bentonite clay for headache? Yes, you can take activated charcoal. That will help to pull things in. Of course, don't take activated charcoal around medications or around supplements. Otherwise it's going to pull those in and then you're not going to get the benefit of those. So you want to take them outside of that. But yeah, you can take activated charcoal, especially if you're having a Herzeheimer reaction. It will help to calm that down. Yes. So, recommendations for amino acids. Let me find the link for that. It is in your Facebook group as well. See if I can find that quickly. You know. I have to go to the face.