Category: Fitness

Menopause—and by extension, perimenopause—is big business. In 2024, the global market for menopause-related products was valued at roughly $17.6 billion, and it’s projected to grow to $24.4 billion by 2030.

The drivers of this market are pretty straightforward: By 2025, around 1 billion women will be postmenopausal, according to the North American Menopause Society. While the number of perimenopausal women is harder to pin down (since perimenopause doesn’t have a defined start date), we know it’s sizable—and growing.

The Menopause Market Is Booming—But Medical Support Is Lagging

Unfortunately, these women are often underserved by the current medical system. Only 20% of OB-GYN residency programs in the U.S. offer any training in menopause, and even among those that do, more than 70% only provide two lectures on the topic per year (AARP).

Meanwhile, a Yale University study found that although 60% of women with perimenopausal symptoms seek medical help, 75% of them don’t actually receive treatment.

Combine this with the general lack of research in women’s health, and you’ve got a huge population of women left to figure things out on their own.

As a result of these gaps in health care for women, many women have turned to the menopause market—  which now includes things like women’s health apps, devices that claim to help with hot flashes, products that promise to support vaginal health (pelvic floor tone, dryness, bladder control), estrogen creams form compounded pharmacies, and loads of dietary supplements that are marketed heavily by menopause influencers.

But given that these products are unregulated, are any of them effective? Let’s talk about it.

The Symptoms of Perimenopause Are Complex—and So Is the “Care”

What Women Experience During Perimenopause

Perimenopause presents with a wide—and often overwhelming—range of symptoms, including:

• Irregular menstrual cycles

• Hot flashes and night sweats

• Mood changes, including anxiety and irritability

• Sleep disturbances

• Vaginal dryness or pain

• Decreased libido and painful sex

• Brain fog

• Joint pain and muscle aches

• Weight gain and bloating

• Skin rashes or irritation

And it doesn’t just last a few months. Perimenopause can drag on for 7–14 years.

Why Diagnosis Isn’t Always Clear-Cut

Science currently attributes these symptoms to hormonal fluctuations, but because those hormone levels shift constantly, there’s no definitive or effective test for perimenopause. In many cases, diagnosis is based on vibes—not labs.

Supplements for Menopause: A Convenience or a Trap?

The Supplement Industry Is Unregulated—and Full of Promises

In the gap left by lacking medical care, a thriving supplement industry has stepped in. Supplements are huge business: in 2023, the global supplement market was valued at $177 billion—about 10x larger than the menopause market itself.

I think we can all agree that it’s a really great thing that more women are talking about perimenopause and are demanding better care and more treatment options. In fact, many of the products and services that have come onto the market have been created by women who themselves felt unsupported and dismissed when they started perimenopause.

While some of the apps and services actually do help women get better access to perimenopause care and feel more supported, the dietary supplements are another story.

Here’s the problem: supplements aren’t regulated. Manufacturers aren’t required to test their products for safety or effectiveness before selling them. They’re also allowed to make lofty health claims with no clinical evidence to back them up.

Many supplements marketed to women for perimenopause symptoms carry steep price tags, especially when wrapped in “wellness” branding. Often, they’re sold with the same ingredients as other cheaper supplements, just with different marketing copy.

It’s called the “pink tax”—products like razors and pain medication when geared towards women typically have a higher price.

So by marketing it to women specifically, despite being identical to the same products for men, many of supplements marketed for perimenopause are higher priced than similar supplements with the same ingredients.

And yet, supplements tend to be very popular with women going through perimenopause and menopause—even choosing them over menopause hormone therapy (MHT, formerly known as hormone replacement therapy or HRT) which has been proven to be safe for many women and is well documented to ease menopausal symptoms.

Diet Culture Sells Women a “Cure” for Their Changing Bodies

Registered dietitian Leslie Weidner says it’s no surprise that many women reach for supplements over MHT—especially when they’ve spent decades being dismissed by the medical system.

“Women especially are getting blown off when it comes to their symptoms,” she says. Whether it’s perimenopause or earlier issues like endometriosis or PCOS, women are often told by their doctors that it’s their fault. “A lot of doctors will say you need to control your weight. I think that leads to this idea that when we go into perimenopause, if we’re not controlling our weight we’re doing something wrong.”

Weidner says the most common concern she hears from women entering perimenopause is weight gain—particularly around the middle. In a culture that equates thinness with health, many women are trained to view natural weight gain as failure.

And wouldn’t you know it, many menopause supplements are marketed as weight-loss solutions, while also claiming to help with energy, mood, sleep, hot flashes, and more.

Take these examples:

• Over 30 Hormone Support by Gleefull: Claims to promote weight loss, increase energy, improve sleep, and reduce mood swings and hot flashes.

• Hormone Harmony by Happy Mammoth: Promises to support hormonal balance, relieve symptoms of menopause, support cortisol/estrogen/progesterone levels, improve sleep quality, help with irritability, enhance the body’s stress response, support mental function, and of course, promote healthy weight loss and curb carb cravings.

Those are big promises for a single pill.

Yet buried in the FAQs? That standard disclaimer:

“These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.”

In other words, these products have not been proven to do anything and aren’t intended to treat any of the symptoms we’ve claimed they help. Nice. 

What the Experts Say About Efficacy and Safety

Weidner is skeptical.

“Since perimenopause and menopause is a buzzword now, companies are realizing this, and there’s so many formulated supplements out to help your perimenopause symptoms. But there’s absolutely zero research that shows that a combination of herbs in a supplement is going to do anything.”

In other words, the convenience is appealing, but the science just isn’t there.

Additionally, supplements that use so-called proprietary blends often include so many ingredients in one pill that it’s tricky to know how all of those herbs will interact with a person’s unique needs or any other medications they are taking.

Dr. Monica Barbieri, in an interview with the Today Show, agrees. “I cannot tell you how many times I have identified supplements people were using that were unnecessary, potentially harmful or interacting with other medications,” she says. “Or people who were using 25 supplements where they could just use hormone therapy.” 

Hormone Therapy: Why Some Women Are Choosing It—and Others Aren’t

The Stigma Around MHT Still Lingers

MHT is one of the most clinically backed, highly effective treatments for many perimenopause symptoms. But because of past bad press, many women are still hesitant.

Sarah, now postmenopausal, remembers the fear and negativity about MHT. But once she found a doctor who explained the research and took the time to talk through her options, it changed everything.

Sarah’s doctor spent 30 minutes discussing the benefits of MHT for her sleep and vulvovaginal pain—and it worked. “I was having horrible hot flashes, almost every hour in the middle of the night and I couldn’t get decent sleep as a result. Hormone therapy made a huge difference. I don’t regret it at all.”

Sarah didn’t go for supplements or alternative treatments prior to MHT, but lots of women do because it feels a little bit easier than going to a doctor who might not listen anyway. 

What Happens When Doctors Don’t Listen

For many women, though, getting the right care takes years—or doesn’t happen at all.

Patient C (name omitted for privacy) shares her experience of having a wide array of frustrating and painful perimenopause symptoms for years that felt clearly hormonal to her, but doctors couldn’t seem to identify as symptomatic of perimenopause.

Patient C’s symptoms included a psoriasis-type rash that lasted for 7 years, difficulty sleeping, connective tissue injuries that stopped recovering quickly, and “cycle related incontinence that nobody seemed to care about or want to help treat which was very frustrating.”

She tried a compounded estrogen cream that gave her a yeast infection but did not get rid of the rash and otherwise suffered with these symptoms for years. The rash and other symptoms stopped abruptly, right around the time that she had her last menstrual period, at which point the hot flashes started. She tells me that this is what indicates that her symptoms were hormonal and absolutely related to perimenopause, despite never receiving a diagnosis. But wasn’t until she finally started taking MHT that her quality of life changed dramatically. 

“Three months into hot flashes and very little sleep because of waking up constantly to throw the covers on and off, I started hormone therapy and the side effects were a little bit brutal for the first three weeks. But the hot flashes completely stopped and I am sleeping through the night, so just based on that alone I’m feeling way better!! Sleep is important.”

Patient C’s story highlights that women are more accustomed to tolerating extreme levels of pain and discomfort for long periods of time simply because the medical establishment isn’t always inclined to listen or take them seriously. And it feels too frustrating and overwhelming to try.

It’s not surprising that women are more likely to turn to supplements because they feel easier. And they’re often sold by women like them who promise that one pill will solve all of their problems, including the ones that are pushed hard by diet culture and the patriarchy like “fixing” weight gain and wrinkles.

And that feels so easy, so convenient.

What if it was possible to solve your perimenopause symptoms with a pill or two that you don’t need a doctor’s appointment or a prescription for—one that you can purchase from your favorite celebrity or even from the health food store down the block?

Real Women, Real Results with MHT

Patient T had a similar experience to Patient C. Her doctors dismissed her symptoms and gave her terrible advice, leading her to suffer painful perimenopause symptoms for longer than necessary.

“My primary care doc and the OBGYN I initially saw both had me in tears – one suggesting I probably needed antidepressants despite having a regular therapist who didn’t feel that was the case and the other suggesting maybe I’m tired because I could be snoring and not know it (?!?). How do you see someone with all these common perimenopause symptoms and think ‘maybe we should look at snoring first?’

I did finally find an OBGYN who was willing to listen to me and try HRT and who is kind and lets me have a voice in my care. She said I would probably feel some difference in 7 days. I literally felt a cloud lift off of me in the first 36 hours. I had been suffering for years and here we were in 36 hours, I could feel better.”

Patient T no longer has night sweats or brain fog or difficulty sleeping, but despite working out 3-5 days a week including strength training, she still hasn’t lost any of the weight gain from perimenopause.

Thankfully, her new OBGYN isn’t concerned and agrees with Weidner that bodies can change with age, which isn’t necessarily a bad thing.

“My new OBGYN  said there’s no magic bullet for weight gain. It’s all genetics, calories, and exercise. She also is not concerned about my weight and says I’m perfectly healthy.”

Patient M tried multiple supplements before MHT and says none of them helped with her hot flashes, night sweats, anxiety, or sleep. Only MHT made a measurable difference.

“My main symptoms were hot flashes, night sweats, weight gain, anxiety (very atypical for me), and 90-120 minute sleep cycles – meaning awake every 90-120 mins.

I was taking wild yam, black cohosh, adaptogens, b12, and magnesium.  None of those supplements made a dent.

I went on the lowest levels of oral estrogen (estradiol) + progesterone. The hot flashes immediately stopped and I was sleeping much better. Night sweats became very mild.”

Despite this, Patient M second guessed herself, thinking that perhaps other factors might be impacting the improvement in her symptoms, so she weaned off of the hormones. Within 8-10 days of weaning, the symptoms were back. 

So I increased to the next mg level of estradiol, this time in patch form,” she says. “All symptoms are now gone.”

Patient M hasn’t lost the weight she gained as a result of perimenopause. And while she has conflicting feelings about that, for the most part, she’s tired of diet culture dictating how she feels about her body or lives her life.

“I’m acutely aware of the idealized body image which I believe disempowers women.  I don’t give a shit what I’m supposed to look like. I’m supposed to age and change. 

I’m healthy, strong, have glowy skin, and feel good most of the time. 

Here’s where I usually land: The limited type and amount of food I would need to eat to lose, then maintain weight, is not how I want to live. If this is what I look like enjoying my life, then I’m ok with it.”

So What Actually Helps?

Lifestyle Changes Backed by Research

Weidner explains, no dietary supplement can do all that they promise. Particularly when it comes back to that diet culture obsession with burning fat.

“I don’t know why people have it in their mind that just taking a single pill is going to melt your belly fat, give you clear skin, make your anxiety go away. That’s just not possible. No supplement whatsoever can burn fat. Why not? Well, because the only way to burn fat is to burn energy – to basically take in less than you put out. You know the saying, ‘calories in, calories out,’ that’s how you burn energy. There’s no fat burning foods. That’s a myth.”

So what does work to help manage perimenopause symptoms?

Weidner says some basic but effective changes can make a huge difference:

• Eat a balanced, nutrient-dense diet

• Get 7–8 hours of sleep (and address any perimenopause symptoms that interfere)

• Manage stress

• Move your body regularly—strength training if you can

• Supplement with Vitamin D and Omega-3s (if needed, and with medical guidance)

“It’s not flashy,” she says. But it does help.

She adds that she is also a proponent of hormone therapy “because it is safe and effective for most women. And it’s helped me tremendously.”

Finding Providers Who Actually Hear You

Weidner and other women interviewed agree: what matters most is being heard. The right provider can be the difference between years of silent suffering and feeling better within days.

MHT isn’t for everyone, but for most women, it’s safe, effective, and underutilized. Supplements can help in some cases—but only when paired with expert oversight and realistic expectations.

The Bottom Line: Women Deserve Better Than Snake Oil

Women deserve science-backed options, accessible medical care, and respect—not overpriced pills promising miracles and delivering disappointment.

Aging is not a disease. Weight gain is not failure. Menopause is not a market trend.

Your body is not broken. It’s changing. And you deserve support that honors that. —Naomi

Trauma can leave deep imprints on the body and mind. Tantric massage offers a pathway to release stored tension through conscious touch. This article explores how tantric work supports trauma healing. It guides readers through principles, session dynamics, and integration practices.

Foundations Of Tantric Trauma Healing

Tantric massage stems from ancient energy traditions. It recognizes that emotional wounds reside in muscle and tissue patterns. Practitioners employ slow, mindful strokes to awaken the body’s subtle energy. Guided breathwork accompanies touch to dissolve blockages. The result fosters emotional release and a renewed sense of embodiment.

The Neurobiology Of Touch and Trauma

Trauma disrupts the autonomic nervous system and heightens fight-or-flight responses. Intentional touch activates the parasympathetic branch. This switch lowers cortisol levels and increases oxytocin production. Clients often report a profound sense of safety during sessions. Over time, the nervous system recalibrates toward balance and resilience.

Key Elements Of A Healing Session

Sessions typically last 90 to 120 minutes. A confidential consultation precedes the tantric massage. Practitioners inquire about medical history and trauma triggers. Draping techniques ensure physical comfort and emotional security. Touch progresses from gentle effleurage to deeper, sustained holds over energy centers. Silence or soft guidance supports inward focus.

Creating A Safe Space

Trauma healing demands a controlled environment. Practitioners curate treatment rooms with soft lighting and neutral décor. Soundscapes often feature ambient tones to ground attention. Clients seeking discretion can explore options for a private tantric massage in London. These bespoke sessions take place in secluded venues designed for confidentiality and calm.

Choosing The Right Therapist

Competent guidance rests on thorough training and ethical practice. Credentials from reputable tantra schools signal proficiency. Membership in professional associations adds credibility. Interviews and trial sessions help assess rapport and trust. Many turn to directories of tantric massage therapists in London to verify qualifications and client feedback.

Addressing Boundaries And Consent

Clear communication underpins trauma-informed tantric work. Therapists outline the session structure and obtain explicit consent for each stage. Clients retain the power to adjust pressure or pause at any moment. This collaborative approach restores agency that trauma may have diminished. Respecting boundaries reinforces safety throughout the process.

Healing Benefits Of Tantric Massage

• Release of muscle tension and emotional blockages
• Enhanced body awareness and self-compassion
• Reduction in anxiety and hypervigilance
• Improved sleep patterns and mood regulation

Integrating Breath And Movement

Breath holds a central role in tantric trauma healing. Practitioners guide diaphragmatic breathing to mobilize stored emotions. Gentle movement sequences may follow the massage to reinforce flow. Clients learn self-soothing techniques useful between sessions. These practices deepen the therapeutic impact beyond the treatment room.

Advanced Modalities And Cautions

Some centres offer specialised rituals combining sound therapy or crystal work. Others provide full-spectrum packages with hydrotherapy or yoga integration. Clients drawn to more sensuous aspects should proceed with care. Promises of a luxury happy ending massage in London often blur therapeutic intent. Discernment and clear contract terms protect against exploitative practices.

Post-Session Integration

After a tantric trauma session, the body enters a receptive state. Practitioners recommend gentle hydration and rest. Journaling emotional shifts aids in processing insights. Light movement, such as walking or stretching, supports circulation. Follow-up sessions build on progress and adapt techniques to evolving needs.

Measuring Progress

Healing unfolds over multiple sessions. Clients may track changes in sleep quality, stress levels, and emotional stability. Periodic reviews with the therapist refine goals and methods. Over time, clients report deeper emotional regulation and a renewed connection to their bodies.

Conclusion

Tantric work offers a compassionate approach to trauma healing, combining intentional touch, breathwork, and ethical practice to guide clients toward restored balance. With informed choices and clear communication, this modality can transform deep-seated trauma into opportunities for growth.

Weight loss has always been a complex topic, physically, emotionally, and socially. But in recent years, it has entered an entirely new chapter. With the rise of GLP-1 medications, such as semaglutide and liraglutide, the narrative has shifted from diets and willpower to hormones and biology. Developed initially for managing type 2 diabetes, these drugs are now gaining widespread attention for their role in aiding weight loss. With several celebrities and influencers attributing their transformations to GLP-1s, the popularity is surging, and so is curiosity.

This surge in interest has led many to wonder: Is this right for me? And how do I even start the conversation? While the science behind GLP-1s is solid, these medications mimic a hormone that helps regulate blood sugar, appetite, and gastric emptying; one should never decide to start them lightly. They are powerful tools, but they must be part of a larger health strategy, not a shortcut.

Yet, many people find themselves hesitating at the clinic door. What should they ask? How do they express their health goals without sounding uninformed or overambitious? This article is a step-by-step guide to help you talk confidently and openly with your healthcare provider about GLP-1s. Whether your interest is driven by medical necessity or a long-term struggle with weight, this guide will help you prepare for a productive and informed conversation.

Understanding the Basics of GLP-1 Medications

Before you walk into your doctor’s office, it is essential to understand what GLP-1 medications are. GLP-1 stands for glucagon-like peptide-1, a hormone naturally produced in the gut. It plays a crucial role in regulating insulin, slowing gastric emptying, and suppressing appetite. GLP-1 receptor agonists mimic this hormone to create similar effects in the body.

These drugs were initially approved for type 2 diabetes management but have now received approval for chronic weight management in people with obesity or overweight with associated comorbidities like high blood pressure or cholesterol.

According to the American Diabetes Association, these medications can help individuals lose about 10% to 20% of their body weight over time. However, the efficacy depends on consistent use, dietary and physical activity habits, and the body’s response to the medication.

Is GLP-1 Medication Right for You?

Not everyone is a candidate for GLP-1s. Doctors typically consider a range of factors:

• Body Mass Index (BMI): If your BMI is 30 or higher (obesity) or 27 with weight-related health issues, you may qualify.
• Existing Health Conditions: Type 2 diabetes, hypertension, and insulin resistance may make you a stronger candidate.
• Past Efforts at Weight Loss: If you have tried diet and exercise consistently without lasting results, this may justify medical intervention.

It is important to view GLP-1 medications as part of a chronic disease management strategy. It should not be a quick fix for short-term goals like fitting into a dress for a wedding.

Preparing for the Conversation

Here are a few things to reflect on before visiting your doctor:

• What are your health goals? Is it about weight loss alone, or are you also aiming for better blood sugar control, cholesterol reduction, or improved energy levels?
• What has or has not worked for you in the past? Be honest about what you have tried.
• What are your current lifestyle habits? Include your eating patterns, physical activity, stress levels, and sleep routines.

Taking notes on these questions can help you frame a well-rounded and thoughtful conversation.

Key Questions to Ask Your Doctor

Before embarking on a treatment as significant as GLP-1 medication, it is crucial to have a well-informed discussion with your healthcare provider. Knowing the right questions to ask clarifies your understanding and also ensures you approach this journey with a realistic mindset. These questions are conversation starters and help lay a foundation of trust and transparency between you and your doctor.

1. Am I a candidate for GLP-1 medication? Based on my BMI and health history, would you recommend a GLP-1 drug?

Your eligibility will depend on factors such as your BMI, existing health conditions like diabetes or hypertension, and past weight loss efforts. Understanding your candidacy will prevent you from pursuing a treatment that may not offer benefits for your specific needs. Your doctor can help assess whether the risk-benefit ratio favors the use of this medication in your case.

2. How does this medication work for weight loss and blood sugar regulation?

GLP-1s work by mimicking a natural hormone that slows down digestion, increases satiety, and enhances insulin secretion. Knowing how the medication functions can help you understand its limitations and why certain lifestyle changes will still be essential. It also helps set expectations. Remember, GLP-1s assist your biology, but they are not substitutes for behavior changes.

3. What are the possible side effects?

Like any medication, GLP-1s come with side effects such as nausea, vomiting, and constipation. Understanding these helps you prepare mentally and make informed decisions. Knowing how long side effects typically last and how they are managed can reduce anxiety and encourage you to stay consistent if they occur early in treatment.

4. How long will I need to be on this medication?

It is a chronic therapy, much like medications for blood pressure or cholesterol. Asking this upfront sets realistic expectations. If you view this as a short-term fix, you might be disappointed when the weight rebounds after stopping. Knowing the timeline helps you commit to the process with the long term in mind.

5. How soon can I expect results?

Initial results may not be immediate, especially because most patients start at lower doses to mitigate side effects. Understanding this timeline helps manage your expectations and prevents premature decisions to stop the medication. Weight loss generally becomes noticeable after a few months.

6. Will this medication interact with my current prescriptions?

Drug interactions can compromise safety or reduce efficacy. GLP-1s can alter how quickly the body absorbs other medications due to their effect on gastric emptying. A thorough review ensures that your overall treatment remains balanced and safe.

7. Will my insurance cover this?

These medications can be expensive. Knowing whether your insurance will cover the cost helps you plan better and may influence the choice of drug. If insurance does not cover it, you can also explore structured health programs that offer integrated support.

8. Do I still need to follow a diet and exercise plan?

Yes, absolutely. GLP-1s can curb appetite and improve insulin sensitivity, but they are most effective when combined with a healthy lifestyle. Diet and exercise amplify the benefits and also contribute to better cardiovascular and metabolic health overall.

How to Express Your Health Goals Clearly

Be specific with your doctor. For example:

• Instead of saying, “I want to lose weight,” say, “I have been trying to lose weight for two years through regular workouts and mindful eating, but my progress has stalled.”
• Mention your motivation. It can be managing prediabetes, being more active with your kids, and reducing joint pain.

Doctors appreciate patients who are proactive and informed. It shows your commitment and makes the consultation more collaborative.

Common Misconceptions to Avoid

With all the buzz around GLP-1s, it is easy to fall for misconceptions or half-truths. But these can hinder your progress or create unrealistic expectations. Clarifying these myths before starting the medication can help you approach the treatment more thoughtfully and successfully.

1. “I can stop taking this once I lose weight.”

GLP-1s manage a chronic condition. Just like people with hypertension continue medication to maintain blood pressure, stopping GLP-1s often leads to weight regain. The medication helps create a biological environment for weight loss, but discontinuing it without alternative strategies usually reverses the progress.

2. “I will not need to exercise or change my diet.”

GLP-1s can reduce appetite, but they do not provide nutrition or build strength. Lifestyle changes help maintain muscle mass, support heart health, and improve mood. Without these, your progress may stall or become difficult to sustain. Exercise and diet also help your body make better use of the medication.

3. “I need to reach my high school weight again.”

Setting unattainable goals based on past weights is often counterproductive. Your current body composition, age, and health status matter more. Research shows that even modest weight loss of 5% to 10% improves blood pressure, blood sugar, and cholesterol. Focusing on health outcomes (not just the scale) is more sustainable.

4. “If I do not see results in a month, it is not working.”

GLP-1 medications often require gradual dose increases over several weeks. It reduces the risk of side effects but also delays visible weight loss. Patience during this phase is key. Real progress typically appears after two to three months when the dosage reaches a therapeutic level.

What if You Are Not a Candidate?

Even if your doctor advises against GLP-1s for now, it is not the end of your options. Consider:

• Structured lifestyle programs
• Nutrition counselling
• Cognitive-behavioral therapy (CBT) for emotional eating
• Other medications or future reassessments

The goal should always be long-term metabolic health, not rapid weight loss.

The Importance of Ongoing Monitoring

Starting GLP-1 therapy is not a one-time decision. It requires regular follow-ups:

• To monitor side effects
• To adjust dosages
• To reassess goals and expectations

You should feel comfortable checking in with your doctor or coach regularly to adapt your plan as your body changes.

GLP-1 Alone is Not Enough: Why Support Matters

GLP-1 medications are effective, but not magical. Their benefits are magnified when paired with expert coaching, personalized nutrition, and exercise plans. A recent study published in The New England Journal of Medicine found that GLP-1 users who participated in a structured weight management program lost significantly more weight than those who relied on the medication alone.

That is where integrative programs like HealthifyMe’s GLP-1 + Healthify Coach plan come in. They combine medical therapy with a support system that helps you stay consistent, overcome plateaus, and make lifestyle changes sustainable.

HealthifyMe Note

As a Health Coach who has worked with hundreds of individuals navigating their weight and health journeys, I can confidently say that asking the right questions often leads to the right outcomes. GLP-1 medications are potent tools, but like any tool, they need skilled handling. Relying solely on the medication without understanding your body, your triggers, and your relationship with food will never give you the results you truly seek. Combine science with self-awareness. Focus not just on losing pounds but on gaining a healthier mindset. Take your time, ask your doctor the right questions, and always choose a path that aligns with both your biology and your lifestyle.

The Final Word

Talking to your doctor about GLP-1s does not have to be intimidating. In fact, it could be the most empowering step you take toward better health. With the right preparation and clarity of goals, your healthcare provider can guide you to an informed decision that respects your body’s needs and your long-term vision.

Remember, medications are one part of the puzzle. When paired with mindful eating, consistent activity, and regular check-ins with health professionals, GLP-1s can become part of a holistic strategy to lose weight and stay healthy. That is where HealthifyMe’s GLP-1 + Healthify Coach plan becomes a game-changer. It is more than medication; it is a complete health partnership designed for lasting success.

Frequently Asked Questions (FAQs)

Research Sources

1. FDA Approves New Drug Treatment for Chronic Weight Management, First Since 2014

2. Obesity and Overweight

3. Impact of GLP-1 Drugs on Consumer Eating Habits and Food Industry Trends

4. Continued Treatment With Tirzepatide for Maintenance of Weight Reduction in Adults With Obesity

5. A New Use for Wegovy Opens the Door to Medicare Coverage for Millions of People with Obesity

Ultraboost 5X Running Shoe [review]!

September 24, 2024 –

Happy almost Fall, friends! I can’t believe how quickly time flies. As much as I love summer, once I embrace that Fall is closer, I do get excited for cozy weekends, crisp sunny days, soccer season, football season, and getting outside even more since it’s not as hot.

With my soccer season starting up, I started to get back into some track workouts and running workouts for the season.

For those that know me, they know I’m not much of a “long distance girlie”. I’m more of a sprint and mid-distance girlie while still using the word distance lightly. 

After some treadmill and track runs, I quickly found that I was going to need some actual women’s running shoes if I wanted to train efficiently and honestly with comfort and support.

I did some research and ended up going with the Ultraboost 5X Shoes by adidas and thought I’d give you a review as “what shoes should I buy?” is a one of the top questions I get asked most as a Trainer. Since I’ve been wearing these for a few months now, hopefully my review can help!

First let’s just talk about the COLOR as I happen to be matchy-matchy with my nails too!

I usually go for a neutral shoe all day every day but when I saw this color combo and wanted my “running shoes” to feel special that I wore for a specific goal, I couldn’t pass these up.

The toe of the shoe is spacious enough for all of my toes and doesn’t cause any friction. I like to train 400’s and 200’s on the track, so I strike with the ball of my foot often, and these provide awesome support and bounce for my foot in my sprints.

The heel of the shoe allows for comfortable ankle support and motion whenever I hit any longer distances.

I was worried at first that I wouldn’t love the higher flap behind the ankle but it truly didn’t rub on my skin or hit weirdly in any way.

The PRIMEKNIT upper tongue of the shoe lays smooth on the top of my foot and doesn’t bother me in any way.

The saddle of the shoe, which is the reinforced area around the instep, provides me with good support without being too tight. 

I also went with my true to size 8.5 and feel that they are very true to size!

I recently was at a foot specialist for tendinitis of my left foot and often if any shoe is too narrow or tight, my tendonitis will flare causing pain. These shoes do not flare up my tendonitis which is such a plus for me!

When it comes to the weight of the shoe, this shoe shocked me on how light it is! I even had a client who wanted to try them on and she loved how light they were.

I don’t think you can go wrong with an Ultraboost of any kind from adidas but if you’re looking to hit some sprints or distance, I do think this is a great shoe choice that will last you and support your training!

Next post we’ll be chatting all things “cozy” with my cozy collection top outfit picks so stay tuned on the blog! Did someone say oversized womens hoodies and crewnecks??

Be true to you,

Xo Kasey

You have been crushing our 8 week Spring Slim Down Challenge! We can’t believe how fast this challenge went by! As the challenge comes to an end this Sunday May 4th, you might be wondering what to do next or how do I not lose this momentum?

I have just the tips you need to stay on track and hit those goals! Plus, a BRAND NEW challenge, details at the end!!

1. Set New Goals

After completing the Spring Slim Down challenge, take some time to reflect on your achievements and set new goals for yourself. Whether it’s improving your strength, increasing your endurance, or trying a new video in MOVE, having clear goals will help you stay motivated.

2. Establish a Routine

Creating a daily routine that includes time for exercise and healthy eating can help you stay consistent with your healthy habits. Make exercise a priority by scheduling it into your day, just like any other appointment.

3. Accountability Groups

Keep up with your Accountability group! Just because the challenge ended doesn’t mean your group check ins have to! Having someone or a group to hold you accountable can make a big difference in staying on track. 

4. Focus on Nutrition

Remember that exercise is just one part of the equation. Paying attention to your nutrition is equally as important for maintaining a healthy lifestyle. Focus on eating whole, nutrient-dense foods to fuel your body and support your fitness goals.

5. Celebrate Your Progress

Don’t forget to celebrate your achievements, no matter how small they may seem. Recognize the hard work and dedication you’ve put in during our Spring Slim Down challenge and continue to celebrate your progress as you move forward.

What To Do Next

Join my NEW Move in May Challenge! This May, we’re ditching the all-or-nothing mindset and focusing on one simple, powerful habit: walking daily. Move in May is your chance to commit to 20 minutes or 1 mile a day and feel the difference—physically and mentally.

Let’s walk into a healthy summer together—one step at a time. Get the Move In May Calendar!

By following these tips and staying committed to your health and fitness goals, you can keep the momentum going post-SSD and continue to see progress in your journey towards a healthier lifestyle. Remember, small habits lead to big changes!

You know that feeling when you walk out of a yoga class and everything feels better? Your mind is calm, your body feels alive, and you feel focused on what really matters. Here’s a thought: what if you could turn that feeling into something bigger—not just for yourself, but for others? 

Whether you dream about teaching yoga, creating online yoga content, or even opening your own studio, there’s a space for you in the yoga world. The exciting part? You don’t need to follow just one path to build a yoga career. Just as you would sequence the ideal yoga flow for yourself, you can mix, match, explore, and shape your yoga career in a way that fits your life, personality, and goals. 

The yoga industry is thriving right now. It’s a $107 billion + industry with big momentum expected through 2030, offering lots of opportunity for passionate fitness instructors,  yoga enthusiasts, and entrepreneurs. So, if you’re wondering whether you could make yoga part of your career, here’s your roadmap to getting started! 

Why Becoming a Certified Yoga Instructor Is Your Best First Step 

First things first: before you start designing your dream studio, prioritize earning your yoga instructor certification. A solid certification program helps you build the confidence, knowledge, and skills to safely and effectively guide others on the mat. Without proper training, it’s tough to re-create the effective, nourishing experiences your favorite instructor guides you through. 

A good yoga certification program teaches you everything from proper alignment and breathwork to sequencing and how to hold space for all types of students. AFPA’s new Yoga Instructor Certification offers a foundational, flexible, and affordable option you can complete from home at your own pace. If you have a full-time career or a household of kids to manage or live far away from an in-person training studio—or all of the above—this certification can be your launchpad to a fulfilling yoga career. It’s designed to fit your busy life. 

The Many Possibilities of a Career in Yoga 

With a yoga instructor certification under your belt, there are so many exciting paths you can follow, and each offers its own advantages. What matters is choosing the path you want that aligns with your goals, personality, and lifestyle. 

Many yoga instructors choose to teach at an existing studio or gym part-time, ranging from everything from CorePower Yoga to your local YMCA. You can offer private or small group yoga sessions, working with clients either in their homes or your own small space. Or you could rent a shared space inside a wellness center, food co-op, or community center and host your own classes and workshops. 

If you love creating, you might become a yoga content creator and use the social following you have on YouTube, Instagram, or TikTok, to offer online classes or paid digital products. If you’re the entrepreneurial type, you could open your own small yoga studio or start a franchise location. No matter which direction you choose, remember that each is valid and full of possibility. You are capable of creating a yoga career that feels authentic to you. 

What You Need to Know About Opening a Yoga Studio 

Wondering how to start a yoga studio? If you have the entrepreneurial itch and must scratch it, the best way to get started is do your research and write a yoga studio business plan. Before you start designing your dream space, thoroughly understand whether you have a market, what the competition looks like, lease costs and terms, business insurance, your revenue model, what type of equipment you’ll need, how to staff the studio, and how you will market your business. Take a business course, familiarize yourself with your local chamber of commerce, talk to other local business owners, and consider hosting a few “yoga in the park” sessions and ask attendees if they’d be interested in joining a yoga studio. 

Yoga studio set up costs can range from $15,000 to $100,000 or more, depending on your location, space, and how big you want to go. Retail spaces in the U.S. have an average cost of about $200/square foot, so a 1,000 square foot yoga studio retail space might cost around $200,000. On top of this, commercial leases are often at least two years with large upfront security deposit. Consider finances carefully before jumping into a large studio, and remember that you can always scale up as your business grows. 

Renting a Yoga Space or Joining a Yoga Studio Team 

If owning a studio sounds overwhelming, renting space or joining an established studio’s team might be a better fit. Renting space from an established studio or gym gives you flexibility and control without the burden of ownership. You can host your own classes, workshops, or events, and only pay for the time or space you use. 

Don’t want to manage your own business? Working as an employee or contractor at a yoga studio means you get to focus on teaching, connecting with students, and growing your skills without worrying about marketing, sales, and business. Many instructors (especially part-time ones) love this setup because they can devote more of their time to doing what they love—being on the mat and teaching. 

If you choose to rent independently, using yoga business software like Mindbody or Acuity can help you manage class bookings, payments, and client communications. Even if you’re starting small, having reliable systems in place makes a big difference. 

Teaching Private Yoga or Specialized Sessions 

For some instructors, the magic happens in private or semi-private settings. Teaching yoga one-on-one or to small groups can be rewarding and financially sustainable. You can work in clients’ homes, corporate wellness programs, schools, senior centers, or even run specialized workshops. This path offers freedom and flexibility to create a schedule that works for you, as well as the potential ability to charge premium rates for customized experiences. Plus, you get to build strong, personal connections with your clients and help them with their specific goals. 

Becoming a Yoga Content Creator or Online Instructor 

Do you love yoga but also want to become a digital creator? You can start an online yoga business by offering virtual classes, building a YouTube channel like Yoga With Adriene has done, running a subscription platform, growing a social media following, and collaborating with wellness brands for partnership opportunities. This exciting path opens up creative and entrepreneurial possibilities that reach far beyond your local community. 

Creating yoga content online isn’t easy, but it can be incredibly rewarding if you enjoy connecting with people and sharing your expertise through video, audio, or written content. Plus, the potential reach allows you to touch lives all around the world. 

Branding Your Yoga Business — From Names to Logos to Marketing 

No matter what path you choose, creating a strong, consistent brand matters. Your yoga business name should be easy to remember and align with your mission or style. Do you want to highlight your personal story, your location, or a particular philosophy or theme? A good yoga business logo visually represents your vibe and helps people instantly recognize your offerings. But don’t get stuck here—you can start simple and refine over time. 

When it comes to yoga business marketing, focus on the basics: a simple website, active social media profiles, and yoga instructor business cards you can hand out or post in your community. You don’t need to spend thousands of dollars on advertising. Instead, focus on being authentic, clear, and consistent. 

Is Yoga a Profitable Business? 

Here’s the big question: is yoga a profitable business? The answer is, it depends—on your location, your offerings, your audience, and how you structure your income streams. Some instructors teach part-time and earn a few hundred dollars a month. Others build full-time incomes by combining group classes, private clients, online content, workshops, and even product collaborations. Still others join a yoga studio franchise, benefiting from established brand recognition and support. 

The average small fitness or wellness studio in the U.S. earns around $78,000 per year in revenue. Top studios and successful online creators can bring in much more. But remember: profitability isn’t just about income. It’s about managing costs, balancing workload, and sustaining your passion over time. 

What Licenses or Permits Do You Need to Teach Yoga? 

In most areas, you don’t need a specific license to teach yoga. (Though, an online yoga certification equips you with the skills to start teaching!) But if you’re running a business, you do need to operate legally. So, what license do I need to open a yoga studio or work independently? 

You’ll need to register your business, get liability insurance, and comply with local zoning and health regulations. Requirements vary by state and city, so it’s smart to check with a local small business association or an accountant who understands wellness businesses. Taking care of the legal side may not feel glamorous, but it’s essential to protect yourself and build a professional reputation. 

Avoiding Common Pitfalls (and Keeping Your Passion Alive) 

Let’s be honest: passion alone doesn’t pay the bills. Many new yoga professionals make mistakes like undercharging, overbooking themselves, skipping marketing, or burning out. Avoid letting the same happen to with preparation and a growth mindset. Lean into learning and ask for help when you need it, whether that’s from studio owners, other instructors, other business owners, or professional advisors. And above all, stay connected to your “why”—the reason you fell in love with yoga in the first place. When you keep learning, experimenting, and adapting, you create a career that can evolve alongside you for years to come. 

Here’s what I want you to remember: the possibilities for yoga instructors are endless. You can teach part-time, run online classes, open or franchise a studio, or create inspiring content. You can start slow, test ideas, and shape a path that feels authentic and sustainable for you. 

The yoga industry is wide open, full of people hungry for connection, healing, and growth. There’s space for your unique voice, your passion, and your gifts. So, what’s the first small step you’re ready to take today? 

What’s worth the hype and what isn’t…

You know I love a good wellness gadget, especially when it actually helps you feel better. I’ve tried a lot over the years – some were gamechangers, others… not so much.

There’s so much noise in the biohacking world right now that it can feel like you need a $10,000 setup just to have decent energy or sleep through the night. Spoiler alert: you don’t.

Here are some biohacking products (and trends) that I think are totally overrated – and what to do instead for real, sustainable results.

(worth mentioning here that my fave Lumebox and castor oil pack are not overrated)

Biohacking habits that I think are overrated

1. Taking a Million Supplements “Just Because”

If you’ve ever looked at someone’s supplement shelf and thought, “Should I be taking more??” –  you’re not alone. But loading up on random pills without a clear reason can burden your liver, drain your wallet, and possibly make symptoms worse.

Many of us are taking things our bodies don’t even need – or can’t absorb properly – because we saw someone on TikTok recommend it.

Try this instead:

Get functional testing done first. This could include minerals, gut health, inflammation, hormones, and food sensitivities. I do this with my 1:1 clients, and it changes everything. You’ll save money and get better results by only supporting what your body actually needs. Testing removes the guesswork. If you’re interested in leanring more, email me [email protected] subject TESTING.

2. Cold Plunges for Everyone

Cold plunges are everywhere right now. While they can have some benefits (like reduced inflammation and increased resilience), they’re not a fit for everyone, especially women dealing with hormonal imbalances, adrenal fatigue, or autoimmune flares.

If your nervous system is already running on overdrive, jumping into a tub of freezing water might just stress it out even more.

Try this instead:

Start slow. Try a short cold shower at the end of your warm shower, or finish with a splash of cold water on your face. Focus on nervous system regulation first – think breathwork, gentle movement, and prioritizing sleep. Then, if your body feels ready, gradually introduce cold exposure. Also heat exposure, like my beloved sauna blanket, can be a much better fit!! I WAY prefer heat over cold.

3. Super Pricey PEMF Devices with Wild Claims

I love PEMF therapy and use the HigherDOSE GO Mat regularly – it’s part of my morning routine. But some of the extremely expensive PEMF mats on the market promise everything from total healing to “reprogramming your cells.”

Try this instead:

Find a well-reviewed, affordable PEMF device that fits your needs. Use it consistently and combine it with other healing tools like red light therapy, grounding, or journaling. It’s not about the fanciest device; it’s about your habits. Use FITNESSISTA15 for 15% off HigherDose!!

4. Nootropic Blends with Zero Research

These “brain-boosting” powders and capsules might look cool on your shelf, but many are full of proprietary blends and stimulants with little actual research behind them. Plus, if you’re already running on low sleep, I hate to say it, but a mushroom powder isn’t going to fix it.

Try this instead:

Support your brain naturally: get sunlight in the morning, eat healthy fats, and try whole-food-based adaptogens like lion’s mane, L-theanine, or magnesium threonate from reputable brands. Real energy starts with foundations: sleep, blood sugar balance, and hydration.

5. Blue Light Glasses… All Day Long

Blue light blockers at night are super helpful. But wearing orange glasses all day? Not helpful. Your body needs blue light in the morning and early afternoon to support energy, alertness, and circadian rhythm regulation.

Try this instead:

Expose your eyes (no glasses or contacts) to natural light within 30 minutes of waking. Even 5–10 minutes outside helps set your circadian rhythm, support cortisol balance, and improve your sleep later that night. For the best blue light blockers that you can use all day (just swap the lenses), I highly recommend Vivarays (code FITNESSISTA).

6. Sleep Trackers That Stress You Out

I’ve used a few trackers over the years, and here’s the truth: if it’s causing more stress or making you obsess over your “sleep score,” it’s probably not helping. Sleep is about more than data; it’s about how you feel.

Try this instead:

Track how rested you feel each morning and focus on creating a bedtime routine you actually look forward to: magnesium, stretching, a book, or the sauna blanket. Trust your body more than your app.

7. $7,000 Cold Plunge Tubs

I’ll say it again for the people in the back: you do not need a luxury ice bath to get the benefits of cold exposure. Cold therapy is amazing, but a daily 60-second cold shower works just as well (and costs exactly $0)

Try this instead:

Use what you’ve got. A bowl of ice water for your face, a cold rinse after your shower, or a DIY cold bath in the tub with some ice packs from the freezer. Bonus: it builds resilience and can support the vagus nerve.

Friendly reminder:

Biohacking is not about doing everything or having all the fancy tools; it’s about being intentional with your habits, your energy, and your health.

If something feels like it’s adding stress, draining your wallet, or creating confusion… it’s probably not helping.

Start with the basics:

Quality sleep

Real food

Nervous system regulation

Functional testing

Movement you love

Morning light

Mindful stress support

The most powerful biohacks are simple, consistent, and sustainable.

Let me know if you’ve tried any of these trends or if there’s one you’re curious about – I’m happy to test things so you don’t have to. 😉

xo,

Gina

For a roundup of my FAVE biohacking products, check out this post

And if you want the first deets on what I’m trying, using, and what’s worked for me, make sure you’re subscribed to my newsletter

“Wait… You Want Me to Jump?”

When I suggest adding impact training to the fitness routines of my over-50 clients, I often get wide eyes and raised eyebrows. They picture explosive box jumps or high-impact plyometrics — and understandably, that sounds intimidating, especially for someone who’s never tried it, hasn’t done it in decades, or is navigating osteoporosis or osteopenia.

But here’s the thing: impact training doesn’t have to mean leaping tall boxes in a single bound. In fact, it can be surprisingly simple — and a lot closer to the ground — yet still build stronger bones.

What Is Impact Training, Really?

Impact refers to any two forces meeting one another. In impact training, those two forces are your body and the ground.

We often think of bones like those lifeless plastic skeletons from anatomy class — static and inert. But bones are incredibly alive, richly supplied with blood vessels, and highly responsive to the stresses we place on them.

For your bones to pay attention, the impact needs to exceed what they experience during normal daily activity. Things like walking, stairs, yoga, and Pilates are “ho-hum” for your bones. Even running and jogging can be boring [yawn] if you do them regularly!

Impact training sends stronger signals that tell your bones to ramp up activity and lay down new bone cells. And new bone cells = stronger, denser bones.

How Impact Training Improves Bone Health

Throughout life, bones go through a regular remodeling process: old and damaged bone cells are broken down and replaced by new, healthy ones.

During youth, we build bone faster than we break it down — until we reach peak bone mass, which for most women occurs between ages 25–30.

But women can lose up to 20% of their bone mass during the menopause transition — usually from one year before their final period through five or six years after.

Osteoporosis Is a Childhood Disease?

Dr. Belinda Beck refers to osteoporosis as a “childhood disease.” Without enough bone-building physical activity as children and adolescents, we miss out on reaching our full bone mass potential. That leaves us more vulnerable to low bone density later in life.

SIDEBAR:
Dr. Belinda Beck ran the landmark LIFTMOR trial, which found that high-intensity resistance and impact training significantly improved bone density in postmenopausal women — and it was safe, even for those with low or very low bone mass.

How to Start Impact Training Safely

When starting any new type of exercise, begin small. See how your body responds, and progress gradually.

Research shows that bones respond best to small doses of impact spread throughout the day.

Shoes or No Shoes?

I’m often asked whether to wear shoes for impact training. My answer? It depends.

• If you’re used to walking around barefoot, you might feel fine starting without shoes.

• If you always wear shoes, you’ll likely feel more supported wearing them.

• The more intense the movement, the more helpful shoes become — especially for to cushion and protect your feet during training.

One note: very cushy sneakers can absorb (a.k.a. reduce) impact, which might help beginners ease into this kind of training more comfortably.

Beginner-Friendly Impact Moves (In Order of Difficulty)

Start with just a few reps, 2–3 times a day. Work up to 10 impacts per session, aiming for 50 total per day. You can sneak these in while your coffee brews or during commercial breaks! (Bonus points for multi-directional hops and jumps.)

👀 Watch the video of each of these moves here.

• Heel Drops: Rise onto your toes, then drop your heels down with a firm landing. You want to feel a reverberation through your bones.

• Stomps: Lift one foot and stomp it down flat to create a skeletal vibration.

• Jumping Jacks: The classic move — jump your legs out while raising arms overhead, then return to center.

• Drop Landings: Step off a low platform and land with bent knees.

• Jump: Bend knees, jump vertically, and land with control.

• Hop: A single-leg jump in place or in different directions — like hopscotch!

Don’t worry if some of these feel awkward or unfamiliar. Pick one or two and build gradually.

🚨Watch the video of each of these moves here.

Why Impact Training Matters (Now More Than Ever)

Impact training isn’t just for elite athletes — it’s for anyone who wants to age with strength, confidence, and vitality.

Just a few hops or heel drops a day can help:

No need to jump into the deep end. Start small, stay consistent, and remember: every little impact counts.

Your bones — and your future self — will thank you.

If you need more information on navigating exercise for bone health, or have been diagnosed with osteoporosis or osteopenia, I’m here to help! —Karin

P.S. Got Young Ones in Your Life? Help them build their “bone bank” early. Encourage them to jump, skip, hop, climb — and better yet, move with them. Bone health is a lifelong investment, and it’s never too early (or too late) to start.

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References:

The Role of High-intensity and High-impact Exercises in Improving Bone Health in Postmenopausal Women: A Systematic Review., Manaye S, et. al, 2023

Mechanobiology of Bone Tissue and Bone Cells, Astrid Liedert, et. al, 2005

Bone and the perimenopause, Lo JC, et. al, 2011

The BPAQ: A bone-specific physical activity assessment instrument, Weeks B., Beck, B., 2008

Skeletal site-specific effects of jump training on bone mineral density in adults: a systematic review and meta-analysis, Florence GE, et. al, 2023

The effect of exercise intensity on bone in postmenopausal women (part 2): A meta-analysis. Kistler-Fischbacher M, et. al, 2020

The Mechanosensory Role of Osteocytes and Implications for Bone Health and Disease States. Choi JUA, et. al, 2022

Efficiency of Jumping Exercise in Improving Bone Mineral Density Among Premenopausal Women: A Meta-Analysis, Zhao R., et. al, 2014

Spring is here, but amid the colorfully blooming flowers and lush plant growth lurk triggers of pollen, mold and temperature changes. It’s difficult to enjoy the pleasures of spring when your asthma makes you feel like you have an elephant sitting on your chest. Here are five medication-free techniques to help you breathe easier this season.

Understanding Asthma

Asthma is a chronic respiratory condition that causes inflammation around the lungs and airways. In America, over 24 million people live with asthma. Symptoms include shortness of breath, chest pains, wheezing and cough attacks. Some asthma triggers include food, allergies, the common cold, medication side effects, pollution, physical activity and stress.

While there’s no cure for asthma, you can create an asthma management plan that includes breathing exercises to prevent flare-ups.

1. Pursed-Lip Breathing 

This method works for shortness of breath because the exercise gives you more air, making it easier to breathe comfortably.

How to Do It

Relax your body and inhale through your nose for two seconds, but keep your mouth closed — these can be normal breaths. Purse your lips like you’re about to whistle and exhale through your mouth for four seconds. Your exhales should be longer than your inhales.

2. Diaphragmatic Breathing

Training your diaphragm muscles can significantly improve your breathing.

How to Do It

• Sit or lie down in a comfortable position.
• Place one hand on your chest and the other on your stomach.
• Breathe in through your nose, feeling your belly rise.
• Using the pursed-lip method, breathe out through your mouth.

3. Buteyko Breathing 

Stress and anxiety can trigger asthma attacks, often leading to hyperventilation. While practicing medicine in Moscow, Dr. Konstantin Buteyko studied the connection between breathing and health. His techniques emphasize controlled breathing to manage anxiety and prevent asthma symptoms. Focusing on your breath reduces the risk of triggering an attack.

How to Do It

Sit upright on the floor and take a few normal breaths while relaxing your body. Exhale and hold your nose until you need to breathe again, then inhale. You should then breathe normally for 10 seconds before attempting the exercise again. This method should strengthen your diaphragm.

4. Papworth Method

More than 65% of children have allergies, and research indicates that allergy-prone people are more likely to develop asthma than their peers. Shortness of breath can be frightening for children, making early awareness and management crucial. The Papworth method combines breathing and relaxation to manage triggers.

How to Do It

Breathe in through your nose, letting the breath fill your lungs. Exhale through pursed lips or a relaxed mouth. Lastly, coordinate your breathing with relaxation and moderate movements.

5. Box Breathing

Also known as square breathing, box breathing relies on deep breaths to help you slow down your breathing.

How to Do It

Start by taking deep breaths. Place your hand on your stomach and feel it rise — that’s how you’ll know you’re doing it correctly. After breathing for about a minute, begin your box breathing exercise by inhaling while slowly counting to four. Hold your breath for a slow count of four, then exhale through your mouth for another four seconds. Wait four seconds before your next attempt.

These Techniques Will Help Your Breathing

Breathing techniques don’t replace your inhaler or medication, but learning control with breathwork is a natural stress and anxiety reducer. Practice these exercises daily, and speak to your doctor if a method seems strenuous. Breathe deep and stay calm so you can bloom with the flowers.