Tracy Mahan is a breath work expert and the founder and CEO of Feel to Heal coaching and co-owner of Discover Chiropractic and Wellness in Houston, Texas. She has overcome a health crisis and developed her own technique of breathing to help women lower anxiety and stress and optimize true health in mind, body and spirit. She states that shallow breathing can cause weakening of the diaphragm, tightening of muscles, lack of oxygen to the brain, and stress. Deep breathing, on the other hand, can increase oxygen intake by 20% and activate the parasympathetic system, leading to a more relaxed and energized state and attracting positive things in life. She also mentions that deep breathing can be helpful in receiving spiritual downloads or messages from a higher power.

Key Points In This Episode:

• Tracy Mahan is the founder and CEO of Feel to Heal coaching and co-owner of Discovery Chiropractic and Wellness in Houston, Texas
• Tracy has an incredible story of overcoming a health crisis, developing her own technique of breathing to help women lower anxiety and stress and optimize true health in mind, body and spirit.
• Tracy's husband and daughter are also chiropractors and are part of the family business.
• Shallow breathing can cause weakening of the diaphragm and tightening of muscles in the neck and upper back
• Lack of oxygen to the brain can cause headaches and poor performance of organs
• Constant shallow breathing can cause stress and put the body in fight or flight or freeze mode
• Breathing deeply and diaphragmatically can increase oxygen intake by 20% and activate the parasympathetic system
• Deep breathing can lead to a more relaxed and energized state, attracting positive things in life
• Deep breathing can be helpful in receiving spiritual downloads or messages from a higher power.
• The benefits of breath work and how it can help improve physical and emotional well-being
• She mentions a personal experience where her husband was able to let go of a lot of negative emotions and improve his health after visiting a chiropractor who specialized in breath work
• Tracy mentions that she has a free breath work channel on Spotify called "Field to Heal Breath Work" and recommends listening to different recordings for a few weeks to establish a habit.

Quotable Moments: 

"We have to, as adults and parents and the providers of the, of our home be able to control, not control, I don't wanna use the word control, but manage our own emotions, because then that sets the example for our children" - Amy Cassels 7:23

"And so if we start to regulate our emotions first, that has a lot to do with it. Recognize when we're exhausted." -Tracy Mahan 32:12

Links Mentioned In This Episode: 

Tracy’s Facebook:

https://www.facebook.com/traci.mahan/

Tracy’s Instagram:

https://www.instagram.com/coach_traci/

Tracy’s Website:

https://www.feeltohealcoaching.com/

Email Tracy:

[email protected] 

Direct scheduling:

https://FeeltoHealCoaching.as.me/

Spotify:

https://anchor.fm/feeltohealcoaching/episodes/Bare-Breath---I-Am-Healthy--Full-of-Life-e1filc1

Amy Cassels

www.amycassels.com

Amy Cassels on Twitter

https://twitter.com/amy_cassels?lang=en

Amy Cassels on Instagram https://www.instagram.com/acassels/?hl=en

Amy Cassels on YouTube https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

Mentioned in this episode:

NingxiaRed

Sparkle Dust

Unlock the power of your breath to overcome anxiety and stress and optimize your overall health with Tracy's incredible story of overcoming full kidney failure at the age of 36. Learn her unique technique of breathing and discover the benefits of increased rest, oxygen, and clarity. Experience the spiritual connection of breath work and make decisions with ease in a relaxed and aligned state. Start your journey today by practicing a few minutes of breath work daily and gradually building up. Discover the full potential of your breath with Tracy's guidance.

Key Points In This Episode:

• Tracy has an incredible story of overcoming full kidney failure at the age of 36
• She has developed her own technique of breathing to help women lower anxiety and stress and optimize their overall health
• She recommends practicing breathing on your own and "going within" to listen to your inner wisdom
• She suggests starting with just a few minutes of breathing a day and gradually building up
• Box breath is a specific technique that she recommends, which is a four count breath (inhale for 4, hold for 4, exhale for 4, hold for 4)
• She also recommends coherent breath, which is breathing in and out to the same count
• The benefits of breathing include feeling more rested, more oxygen, and more clarity.
• Breath work allows for witnessing oneself instead of being immersed in emotions
• Guided breath work can help with forgiveness and letting go of what is being held onto
• Holding onto control of one's life can lead to suffering and breath work can change that state
• The author mentions a book, "Breathe" by James Nester, which is helpful for those with deviated septums and breathing difficulties
• Breath work can lead to epiphanies and clarity during yoga and other exercises
• The root word of "breathe" is "spiritus" in Latin, meaning spirit, and breath work can activate the spirit within
• Making choices in a relaxed and aligned state can lead to easy decision making

Links Mentioned In This Episode: 

Tracy’s Facebook:

https://www.facebook.com/traci.mahan/

Tracy’s Instagram:

https://www.instagram.com/coach_traci/

Tracy’s Website:

https://www.feeltohealcoaching.com/

Email Tracy:

[email protected] 

Direct scheduling:

https://FeeltoHealCoaching.as.me/

Spotify:

https://anchor.fm/feeltohealcoaching/episodes/Bare-Breath---I-Am-Healthy--Full-of-Life-e1filc1

Amy Cassels

www.amycassels.com

Amy Cassels on Twitter

https://twitter.com/amy_cassels?lang=en

Amy Cassels on Instagram https://www.instagram.com/acassels/?hl=en

Amy Cassels on YouTube https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

Mentioned in this episode:

Sparkle Dust

NingxiaRed

In this episode of According to the Cassels, we welcome guest, Shaundra Dineen, a two-time bestselling author, award-winning motivational speaker, and host of her own podcast "Do It Afraid." Shaundra is the founder of Ruby's Global Coaching and Consulting LLC, and works with a diverse group of clients including top business executives, corporate professionals, entrepreneurs, and recent college graduates. Her mission is to empower women to dream big and triumph over adversity through personal development and mindset transformation.

Shaundra prefers to be called a motivator, encourager, and inspiring speaker rather than a life coach. While she primarily works with women, she acknowledges that the information she shares is gender-neutral and can be applied by anyone.

Key Points From This Episode:

• The guest, Shaundra Dineen, is a two-time bestselling author, award-winning motivational speaker, and host of a podcast called "Do It Afraid."
• She is the founder of Ruby's Global Coaching and Consulting LLC, and works with top business executives, corporate professionals, entrepreneurs, and recent college graduates.
• Shaundra's mission is to empower women to dream big and triumph over adversity through personal development and mindset transformation.
• She prefers to be called a motivator, encourager, and inspiring speaker rather than a life coach.
• Shaundra primarily works with women, but acknowledges that the information she shares is gender-neutral and can be applied by anyone.
• Shaundra's focus is on helping women find balance and compartmentalize their priorities and passions.The speaker reflects on personal experiences of identifying and releasing things from their life that no longer serve them well.
• It is an important step to create space for better things and mutually beneficial relationships.
• business took off during the Covid-19 pandemic and they have primarily worked in virtual spaces, but they are now planning in-person group coaching sessions.The study is done virtually on Zoom and they have an average of 30-ish women who participate.
• There is a need for men leaders in similar initiatives.
• Resources are available to become better wives, mothers but we need some for men.
• Vision boards and believes that they have become an activity instead of a tool for personal growth and manifestation.
• The belief that the vision board is not magic, but the person who creates it and brings their magic to it is what makes it powerful.

Links Mentions In This Episode:

Shaundra Dineen Email 

Amy Cassels

Amy Cassels on Twitter

Amy Cassels on Instagram

Amy Cassels on YouTube

ONE Way Life

Mentioned in this episode:

Sparkle Dust

NingxiaRed

The Cassels are back with a brand new season! Recently returning from Washington D.C. where they visited the Capitol building, Jefferson Memorial, Washington Monument and more. Taking time to reflect on the fact that one of their favorite things to do during the lull between Christmas and New Year's is to write out goals. In Today's episode they recommend evaluating the past year and building on the good and trying to improve on the bad. You'll also hear the importance of writing down goals in a notebook, and being specific about the "what, when, how, and why" of the goals.

Key Points From This Episode:

• The Cassels mention an impromptu trip to Washington D.C., including a private tour of the Capitol building and visits to the Jefferson Memorial and Washington Monument
• They mention that one of the speaker's favorite things to do during the lull between Christmas and New Year's is to write out goals, but they didn't have the chance to do so due to recent travel and activities
• Tray mentions that they wrote out their goals early one morning while their partner was still sleeping.
• New Year's resolutions don't provide the proper motivation for people to keep them.
• One's goals should be deeply rooted in reasons rather than simple cliche such as starting eating healthier.
• Evaluate their past year and build on the good and try to improve on the bad, rather than making random resolutions that don't have any real meaning
• People should write down their goals in a notebook and pick an area of their life they want to focus on and then write a short sentence stating their goal.
• It's important to condense the goal into a shorter statement which will be more actionable and specific.
• One goal is to deepen their relationship with God.
• They also mention that they respect the disciplines of other faiths, but that they choose to engage in these practices out of love for God.
• Amy wants to set specific, measurable goals for themselves related to date nights and working out.
• Recognize the importance of being specific about the "what, when, how, and why" of their goals.
• Fresh flowers can make them happy, but they prefer cheaper flowers to roses.
• Working on a specific exercise goal: to become a consistent exerciser who is strong, energetic, flexible, and migraine-free..
• Eating intentionally, cutting out corn, wheat, dairy and sugar, can make them more energetic.

Links Mentioned in Today’s Episode:

Dr. Bonnie Hubert Coaching

Bonnie Hubert on LinkedIn

Bonnie Hubert on Twitter

Bonnie Hubert on Instagram

Amy Cassels

Amy Cassels on Twitter

Mentioned in this episode:

Sparkle Dust

NingxiaRed

The way God weaves impactful events into our lives is not always apparent and often beyond our understanding. Today’s guest, Tavares Coleman, is a tribute to that and in this episode, we hear about his incredible story that will leave you inspired. Tavares is a video producer, DJ, and owner of DJ Mr Famous LLC, an event production firm specializing in customized entertainment events worldwide. Tavares shares how he entered a life of crime, and how this ultimately led him to reconnect with God and began a new life serving the Lord. We learn about his life growing up, his relationship with God as a child, how he became a gang leader, and how he ended up in prison. Tavares opens up about his experience leading people into a life of crime, the hard lessons learned along the way, the shift in perspective while serving his sentence, and his spiritual conversion. We discuss various stories from the Bible that helped him wake up, the miracle God performed that saved him, how he found his purpose in life, and the importance of community. He also explains how business can bring the Word of God to more people, his plans for the future, and how he leverages his influence as a performer to spread the faith.

Key Points From This Episode:

• Tavares’s background and what his childhood was like.
• The impact his uncle had on his relationship with God.
• How he become involved in criminal activity and the consequences of it.
• Find out about the skills he developed while being in a gang.
• Hear about the moment he reconnected with God.
• Why he decided to surrender his life to the Lord.
• What he was able to learn about himself from reading scripture.
• Learn how being baptized changed his perspective.
• How he let go of the guilt and shame from his previous life.
• Why reading the scriptures is so important to learn about God. 
• Dangerous moments in prison and how he overcame them.
• Discover how he dealt with temptation after prison.
• Why he decided to attend university after serving his sentence.
• The community he formed outside of prison and why it was vital.
• Surprising business lessons that can be taken from scripture. 
• His plans to take the Word of God online to reach more people.
• His approach for deciding what music to play at events.
• The role of music in his life and his relationship with God.
• His daily routine and how he nurtures his relationship with God.

Tweetables:

“I did not realize how lost I was. I did not know how far away I was from God until I started reading the scriptures and seeing the life I was living. I was in total darkness.” — @djmrfamouz [0:09:07]

“I needed to change because I knew I couldn’t keep doing what I was doing.” — @djmrfamouz [0:13:53]

“I lived a dangerous life and I am grateful that I have been able to live through it because a lot of friends have not.” — @djmrfamouz [0:14:30]

“I think when you start tapping into the business realm your voice gets louder, and the reach is more impactful if you know how to do it right.” — @djmrfamouz [0:33:13]

“Music is healing for a lot of people.” — @djmrfamouz [0:43:03]

“[Media] is a great way to influence people. Use it to your best ability because you have a voice and you will be amazed at how far that voice travels.” — @djmrfamouz [0:46:00]

Links Mentioned in Today’s Episode:

@djmrfamouz on Instagram

June 2014 CBL Meeting

Living Waters Church 

Anointed for Business

Amy Cassels

Amy Cassels on Twitter

Amy Cassels on Instagram

Amy Cassels on YouTube

ONE Way Life

Mentioned in this episode:

Sparkle Dust

NingxiaRed

Christmas is just 10 days away, and in this episode, we are highlighting the importance of focusing on what the festive season is really about. This time of year doesn't have to be stressful; it’s not about spending lots of money on presents and stressing about complicated family dynamics. “Jesus is the reason of the season,” and when you really take that to heart, you’ll understand that Christmas is about spending quality time with loved ones and showing people that you care about them. Tune in today to hear about how our family Christmas’s differed when we were growing up, the way we approach Christmas with our own kids, how we have learned not to judge family members who live differently from us, our post-Christmas routine, and more! 

Key Points From This Episode:

• What we did for the first time this year.
• How our family Christmas’s differed from one another's when we were growing up.
• The lesson that Tray learned about Christmas later in life.
• What Christmas is like in our house today. 
• Examples of gifts that come from the heart.
• What we are really looking forward to this Christmas. 
• The benefits of having Christmas in a neutral location.
• Our approach to dealing with challenging family dynamics that may come out at Christmas time.
• How a codependent person typically behaves.
• The importance of understanding that you cannot control anyone else’s emotions or decisions.
• Exploring the concept of “into me I see.”
• Our different opinions on marriage conferences.
• The marriage program that we are going to be attending next year.
• Benefits of clearing out your house after Christmas.
• The journal entries that I write after every Christmas.
• The importance of setting goals for each coming year.

Tweetables:

“Jesus is the reason for the season. We would learn about the Christmas story and we would learn that it was [about] giving.” — @amy_cassels [0:06:31]

“I’ve had to learn how to merge our two philosophies behind Christmas and have our own family Christmas in a way that is special and lines up with our values.” — @amy_cassels [0:07:46]

“You can’t tell somebody how to feel, you can’t manipulate how somebody should feel. It just is what it is.” — Tray Cassels [0:18:4]

Links Mentioned in Today’s Episode:

re | engage

XO Marriage

Amy Cassels

Amy Cassels on Twitter

Amy Cassels on Instagram

Amy Cassels on YouTube

ONE Way Life

Mentioned in this episode:

Sparkle Dust

NingxiaRed

Christmas is just 10 days away, and in this episode, we are highlighting the importance of focusing on what the festive season is really about. This time of year doesn't have to be stressful; it’s not about spending lots of money on presents and stressing about complicated family dynamics. “Jesus is the reason of the season,” and when you really take that to heart, you’ll understand that Christmas is about spending quality time with loved ones and showing people that you care about them. Tune in today to hear about how our family Christmas’s differed when we were growing up, the way we approach Christmas with our own kids, how we have learned not to judge family members who live differently from us, our post-Christmas routine, and more! 

Key Points From This Episode:

• What we did for the first time this year.
• How our family Christmas’s differed from one another's when we were growing up.
• The lesson that Tray learned about Christmas later in life.
• What Christmas is like in our house today. 
• Examples of gifts that come from the heart.
• What we are really looking forward to this Christmas. 
• The benefits of having Christmas in a neutral location.
• Our approach to dealing with challenging family dynamics that may come out at Christmas time.
• How a codependent person typically behaves.
• The importance of understanding that you cannot control anyone else’s emotions or decisions.
• Exploring the concept of “into me I see.”
• Our different opinions on marriage conferences.
• The marriage program that we are going to be attending next year.
• Benefits of clearing out your house after Christmas.
• The journal entries that I write after every Christmas.
• The importance of setting goals for each coming year.

Tweetables:

“Jesus is the reason for the season. We would learn about the Christmas story and we would learn that it was [about] giving.” — @amy_cassels [0:06:31]

“I’ve had to learn how to merge our two philosophies behind Christmas and have our own family Christmas in a way that is special and lines up with our values.” — @amy_cassels [0:07:46]

“When you receive a gift, it doesn’t matter what it is; it’s something that somebody else took the time and effort to give you so be appreciative of it.” — Tray Cassels [0:12:32]

“You can’t tell somebody how to feel, you can’t manipulate how somebody should feel. It just is what it is.” — Tray Cassels [0:18:4]

Links Mentioned in Today’s Episode:

re | engage

XO Marriage

Amy Cassels

Amy Cassels on Twitter

Amy Cassels on Instagram

Amy Cassels on YouTube

ONE Way Life

Are sinus symptoms part of your migraine experience? It is time to rethink how we understand this and see that the sinus symptoms are the cause of your migraines. After sharing her experiences with migraines, Amy Cassels was put in contact with Dr. Kevin Smith to experience his expertise and reputation for treating (and curing) migraines. Dr. Smith is an ENT (ear, nose, and throat specialist) who discovered the connection between your sinuses and migraines. Why is seeing an ENT better than a neurologist when treating migraines? Dr. Smith provides insight into the critical role of the nose and sinuses and how his ever-evolving passion is helping people understand why they are looking in the wrong places when they are treating their migraines. Dr. Smith talks about taking the leap from treating headaches to tackling migraines, the beauty of treatment with no medication, and how he has experience curing every type of migraine. It is time to stop suffering and look for a cure in the place you never thought of before, your nose!

Key Points From This Episode:

• How Dr. Smith and Amy connected.
• Dr. Smith's discovery of the connection between your sinuses and migraines.
• The success rate of Dr. Smith’s sinus procedure.
• The types of migraines Dr. Smith has treated.
• The Trigeminal nerve: why is it so important?
• The impact and reasons behind the sensitivity of your nose.
• How migraines have made Amy live a high-maintenance life.
• Why Dr. Smith is passionate about treating migraines.
• An amazing story from Dr. Smith.
• How different diagnoses can share similar migraine symptoms.
• Why certain problem areas in the sinuses will show up as migraines. 
• Looking at Amy's possible sinus problems.
• How to connect with Dr. Smith and make an appointment.
• Why women suffer more from migraines than men.

Tweetables:

“The root cause of all migraines is in the nose and sinuses.” — @KevinSmithMD [0:04:52]

“I have been taught like everybody else: migraines are in the brain. But when you think about it, only 5% of brain scans will find a reason for your headache.” — @KevinSmithMD [0:05:41]

“If your nose is not normal then you can get headaches.” — @KevinSmithMD [0:09:15]

“The nose is like a big sensor, it has to be sensitive.” — @KevinSmithMD [0:10:40]

Links Mentioned in Today’s Episode:

Dr. Kevin Smith on Twitter

The Migraine Imposter

Smith Sinus Migraine Institute

Amy Cassels

Amy Cassels on Twitter

Amy Cassels on Instagram

Amy Cassels on YouTube

ONE Way Life

Mentioned in this episode:

Sparkle Dust

NingxiaRed

Stress doesn’t always need to be a bad thing. It can be a great motivator for getting things done, like reaching a deadline or running that extra mile. But when you’re constantly under stress your body will eventually reach a breaking point, resulting in adrenal fatigue and burnout. Unfortunately, our nervous systems are often a little too adept at detecting threats. This means you don’t necessarily need a bear running at you to trigger a stress response. It could be any number of things, from organizing a holiday, to receiving a harshly worded email from a colleague. In today’s episode, we unpack how our bodies respond to stress and what we can do to cope with it in the moment. Tuning in you’ll hear us break down how our nervous systems process stress, why everyone experiences it differently, and how it can impact our relationships. We also discuss how modern life has changed the way we experience stress, the importance of taking breaks, and how you can use calming activities to help you adapt. To learn more about how stress might be affecting your relationship and how to create healthier coping mechanisms, make sure you tune in today! 

Key Points From This Episode:

• How stress can show up in your relationship dynamics.
• Our unique bodily responses to stress.
• A breakdown of the autonomic nervous system and how it responds to stress.
• The difference between the sympathetic and parasympathetic nervous systems.
• The sympathetic nervous system and how it responds to stress.
• An overview of the hormones you release when you’re stressed.
• Why so many people experience adrenal fatigue and burnout from constant stress.
• How modern life has changed the way we experience stress.
• Understanding how stress affects your digestion and your immune system.
• Why your lifestyle has a big impact on your overall health.
• The parasympathetic nervous system and how it helps you recover from stress.
• Examples of calming activities that can help you manage stress.
• The science behind breathing deeply and its effect on stress.
• How decluttering your physical space can assist in creating a stress-free environment.
• The concept of ultradian rhythms and what it teaches us about the importance of taking breaks. 
• Why taking breaks is essential for prolonged and well-functioning performance.

Tweetables:

“Your digestion slows when you're under a lot of stress, your immune system becomes suppressed, and it does not function properly. So your stress response, and fear, can suppress your immune system.” — @amy_cassels [0:12:31]

“A lot of people will have a significant reduction in their sugar cravings if they are reducing their stress.” — @amy_cassels [0:14:43]

“If you want to hit your 40s 50s 60s, and you want to be an absolute superstar, start doing these things now. And then when you get to the 40s 50s 60s and on, you're going to be so far ahead of your game.” — @amy_cassels [0:26:42]

“Your body is saying I need a break. And it needs a break so that it can replenish, repair, detox, and rebalance.” — @amy_cassels [0:26:59]

“Understand that stress can be something that is a chronic issue. And you may be under stress constantly. And you may not be able to lower your stress, but you can do something about it that will help your body go through it.” — @amy_cassels [0:39:12]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

Amy Cassels on Instagram

Amy Cassels on YouTube

ONE Way Life

Mentioned in this episode:

NingxiaRed

Sparkle Dust

Anyone can pull themselves out of a dark time and build a beautiful life despite their trauma. Please note that this episode carries a trigger warning for physical abuse and domestic violence. Joining us today on According To The Cassels is Tray’s personal trainer, Alicia Black. Alicia has been a mixed martial artist since the age of 15 and has created an incredible fitness career for herself. You will hear all about her grandfather’s impact on her life, how she got into Jiu-Jitsu, how it changed her, and how, despite her abilities to defend herself, she still ended up in an abusive relationship. Alicia recalls the abuse she endured and what led to her living in her car for nine months. She also explains how the book, Lone Survivor, got her through the darkest time in her life, essentially saving her life. We also discuss Alicia’s introduction to therapy, why getting started was difficult for her, and how it has changed her life and taught her how to establish boundaries. To hear the incredible story about a woman with a bullet, a book, and the will to carry on, tune in now!

Key Points From This Episode:

• An introduction to today’s powerhouse guest, Alicia Black. 
• Alicia shares her story with us and how she got into mixed martial arts. 
• How Jiu-Jitsu changed Alicia for the better.
• Alicia tells us about how she got into an abusive relationship and the turning points in it. 
• TW: For listeners who wish to avoid Alicia’s recollection of domestic abuse, please skip audio between [00:12:10] and [00:15:35] and later on audio between [00:21:00] and [00:22:30]
• Alicia’s experience of living in her car for nine months and how she got through that dark time.
• How the book Lone Survivor saved Alicia. 
• How Alicia managed to get out of living in her car. 
• The next step for Alicia.
• The work Alicia has done in therapy and why it took her so long to get there.
• The importance of implementing healthy boundaries in your relationships.

Tweetables:

“I cannot give up!” — @_aliblack1 [0:07:34]

“It’s hard to accept the fact that you’re living pay cheque to pay cheque if that.” — @_aliblack1 [0:17:46]

“I didn’t want to be seen as somebody who needed pity and it was a matter of pride so I just didn’t speak to [my friends.]” — @_aliblack1 [0:23:41]

“You have to pull yourself out of the well sometimes. You can’t have other people do it for you.” — @_aliblack1 [0:30:23]

“I try to live every day in the moment.” — @_aliblack1 [0:31:18]

“Trauma builds in the body.” — @_aliblack1 [0:37:42]

Links Mentioned in Today’s Episode:

Alicia Black on Twitter

Alicia Black on Instagram

Finish First

Lone Survivor 

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

Mentioned in this episode:

NingxiaRed

Sparkle Dust