the tara bixby podcast

Dr. Belisa Vranich is a clinical psychologist, a leading expert in mental health and fitness, and a breath work guru. She is also the founder of the breathing class, and the author of Breathe: The Simple, Revolutionary 14-Day Program to Improve your Mental and Physical Health.  In today's episode, we talk about:  The psychology of breathing (9:34) The difference between chest breathing and belly breathing, and why it's important to breathe from your belly (12:15) The three patterns of anxious breathing (14:50) How breath can worsen your anxiety symptoms (16:11) The role breath plays in physical wellness (18:22) Why you should take your breathing IQ (22:39) How to strengthen your breathing muscles (24:56) The role breath plays in IBS (29:03) Why you have to advocate for your own health (32:30) The role breath plays in labor (34:43) How to teach kiddos to breathe (37:29) Why breathing helps you fall asleep and the importance of sleep hygiene (40:05) How we are doing kegels wrong (44:37) Today Dr. Belisa is bringing all her breath work knowledge to the show, so I won’t keep her all to myself any longer. Let’s dive into today’s episode with Dr. Belisa Vranich.  You can find Dr. Belisa on Instagram at @drbelisa, and we’d both love to hear your reactions to this episode, so please screenshot and write any thoughts or questions that come up as you’re listening and tag us both (I’m @courageously.u). __________ ALL THE GOODIES FROM THIS EPISODE: Anxiety Freebie: Get your free 4 week action plan with tips and tricks to help you not only reduce anxiety, but also coexist peacefully with it. Click here to download. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/dr-belisa-vranich/   COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393   COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Do you remember lying awake all night as a kid, overcome with anticipation and excitement, waiting for Christmas morning to arrive? That was exactly how I felt waiting to chat with today's guest, Dr. Ellen Vora. Dr. Ellen Vora is a board-certified psychiatrist, acupuncturist, and yoga teacher. She takes a functional medicine approach to mental health and addresses the root problem rather than reflexively prescribing medication to suppress the symptoms. She also considers the whole person, focusing on everything from physical health, sleep, nutrition, digestion, thought patterns, relationships and community to our connection with nature and creativity, and the ways we find meaning in life. In today's episode, we talk about:  Postpartum anxiety and depression  Caffeine and alcohols impact on mental health  What it looks like to withdrawal off mental health medications Holistic approaches to mental health treatment  How inflammation impacts mental health  The importance of sleep for your overall well-being  Why panic attacks occur in your sleep and so much more! I can’t wait to hear your feedback on this episode! Screenshot and tag me—I’m @courageously.u— and my guest—@ellenvoramd and share your thoughts, feelings, and reactions. __________ ALL THE GOODIES FROM THIS EPISODE: Anxiety Freebie: Get your free 4 week action plan with tips and tricks to help you not only reduce anxiety, but also coexist peacefully with it. Click here to download.   Four Sigmatic: Save 10% on your purchase when you use the code: COURAGE10 at checkout. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/?p=2700   COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393   COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

I'm so excited to have on Mark Wolynn, the founder and director of the Family Constellation Institute in San Francisco. Mark is a leading expert in the field of inherited family trauma and the author of the book It Didn’t Start With You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle. His articles also appear in Psychology Today, Mind Body Green, MariaShriver.com, Elephant Journal, and Psych Central, and his poetry has been published in the New Yorker.   In today's episode, we talk about:  How trauma is passed on from generation to generation How phobias can be inherited from parents The importance of attachment with mothers The science behind inherited family trauma  How to heal and break the cycle of family trauma  Unconscious loyalty to the suffering of parents  What you should do if you don't know your family history  How symptoms of mental illness might not be your symptoms What makes trauma repeat  How we can heal from parents hurtfulness What is trauma language The role divorce plays in attachment The role dads play in attachment  What courage looks like to Mark    You can find Mark on Instagram at @markwolynn, and we’d both love to hear your reactions to this episode, so please screenshot and write any thoughts or questions that come up as you’re listening and tag us both (I’m @courageously.u).    Enjoy!  __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/?p=2640   COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393   COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Are you an exhausted mama? Do you feel guilty for taking time for yourself? Do you feel alone and lost in the chaos of motherhood? If you are nodding your head yes, Episode 15 is for you.  Claire Nicogossian Psy.D. is a licensed clinical psychologist with over two decades of experience. In the last ten years, Claire has specialized her practice in maternal-mental health and well-being. She also founded MomsWellBeing.com, an online resource that’s helped thousands of parents increase self-care. In today's episode, Dr. Claire discusses her latest book, Mama, You Are Enough. The fun doesn't stop there, though. We also discuss shadow emotions, the pressures of being a mama, the importance of self-care, the dangers of the mommy wine culture, and so much more.  If you're ready to find calm in the chaos of motherhood, be sure to hit that play button. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/  

Are you being tricked by your worries? Do you ever feel hopeless or crazy for feeling anxious? Do you want to learn how to respond to panic attacks? If yes, Episode 14 is for you. Doctor David Carbonell is a Clinical Psychologist who specializes in the treatment of anxiety disorders as a therapist, author, and teacher. With over thirty-five years of experience, Dr. Carbonell offers exposure based treatment of fears and phobias in Chicago; is the author of four anxiety self-help books; and teaches workshops for therapists who want to learn more about the treatment of anxiety disorders.  If you're ready to take back control of your anxiety, hit that play button and join inside Episode 14: The Worry Trick With Dr. David Carbonell.  __________ ALL THE GOODIES FROM THIS EPISODE: Anxiety Freebie: Get your free 4-week action plan with tips and tricks to help you not only reduce anxiety, but also coexist peacefully with it. Head to today's show notes to get started today.  __________⁣⁣   COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/?p=2547   COURAGEOUSLY.U FACEBOOK COMMUNITY:  https://www.facebook.com/groups/1416219115169393 ⁣ COURAGEOUSLY.U INSTAGRAM:  https://www.instagram.com/courageously.u/

Alisa Vitti is a functional nutritionist, women’s hormone expert, and pioneer in female biohacking. A graduate of Johns Hopkins University and the Institute for Integrative Nutrition, Alisa has been featured on The Dr. Oz Show, Lifetime, and has been a regular contributor for Cosmopolitan, Harper’s Bazaar, and Women’s Health.  She is also the best selling author of WomanCode and her latest book In The Flo. She is the founder of the modern hormone healthcare company Flo living and the creator of the the number one paid period app on itunes, my flo. Lisa Vitti is a Godsend to women with all her hormonal wisdom on how we can take back control of our hormonal health and learn to live within our flo. If you're tired of living with hormonal disturbances, and are ready to heal holistically, join us inside Episode 13. We will be waiting for you! __________⁣⁣ INTERESTED IN GIVING FOUR SIGMATIC A TRY FOR YOURSELF?  Save 10% off your order when you use code COURAGE10 at checkout __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/alisa-vitti/   COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 ⁣ COURAGEOUSLY.U INSTAGRAM:  https://www.instagram.com/courageously.u/

If you're in need of a swift kick in the booty to help you jump-start your life, episode 12 is your episode. Meredith Atwood, a former attorney, turned podcaster, motivational speaker, and 4x IRONMAN triathlete, joins us today to deliver a hefty dose of motivation.  She discusses:  How a tearful spin class lit a spark inside her to begin her fitness quest What it looked like to navigate addiction The time her husband told her to get her shit together What showing up for yourself looks like How you can identify the nonsense in your life And so much more!  If you're ready for a motivational sermon, hit that play button and join us inside Episode 12 The Year of No Nonsense With Meredith Atwood.  P.S. Everything discussed in this episode can be found in the show notes below.   __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/meredith-atwood/   COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 ⁣ COURAGEOUSLY.U INSTAGRAM:  https://www.instagram.com/courageously.u/

Rated one of the hottest trainers in America by Shape Magazine, Heidi Kristoffer is on a mission to make yoga, inversions, health, strength, and whole, happy living accessible to everyone. Inside episode eleven, Yoga 101 With Heidi Kristoffer, Heidi gives you an introductory lesson in all things yoga. She discusses the different styles of yoga, how yoga can improve anxiety, why yoga is a fantastic means of practicing mindfulness, and so much more. She's also giving you FREE access, for one month, to her Fantastic CrossFlow Yoga app. You can find the link in the show notes below. If you're ready to dive into Yoga 101 With Heidi Kristoffer, hit that play button and enjoy!  __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/?p=2387   COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 ⁣ COURAGEOUSLY.U INSTAGRAM:  https://www.instagram.com/courageously.u/

Is the game of "what-if" leaving you anxious? Are you scratching your head thinking, what in the world is she talking about? Inside episode ten of The Courageously.u Podcast, we are chatting about the terrible, soul-sucking game of “What-if” statements.  __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/what-if/   COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 ⁣ COURAGEOUSLY.U INSTAGRAM:  https://www.instagram.com/courageously.u/

Did you know that your gut health can impact your brain health? Did you know that inflammation in your body could mimic mental illness? Did you know that your brain had a glymphatic system? Did you know blood sugar instability could lead to anxiety and depression? Are you curious about what functional medicine is? Inside episode nine of The Courageously.u Podcast, Dr. Mary Pardee is delivering you all sorts of gut/brain health wisdom. You can consider this your unofficial college introduction class to all things functional medicine. Dr. Mary Pardee is a Naturopathic Medical Doctor and a Certified Functional Medicine Doctor specializing in integrative gastroenterology and hormone balancing in Los Angeles, California. She is the founder of modrn med, a telemedicine and virtual wellness company that provides medical and health services to clients across the world from the comfort of their homes. If you're ready to take back control of your physical and mental health, hit that play button and be prepared to take lots of notes. Happy listening!  __________ ALL THE GOODIES FROM THIS EPISODE: Anxiety Freebie: Get your free 4 week action plan with tips and tricks to help you not only reduce anxiety, but also coexist peacefully with it. Click here to download.   Four Sigmatic: Save 10% on your purchase when you use the code: COURAGE10 at checkout. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/?p=2262   COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 ⁣ COURAGEOUSLY.U INSTAGRAM:  https://www.instagram.com/courageously.u/