Let's breathe together! Practice 4-7-8 breathing to reduce stress and anxiety, calm your mind from racing thoughts, and activate your parasympathetic nervous system. 

4-7-8 breath is a ⁠relaxing breathwork technique⁠ that utilizes repetition to combat cyclical thoughts and longer exhales to activate your relaxed rest and digest nervous system state. 4-7-8 breath also incorporates a breath hold, which supports increased lung capacity and a stronger diaphragm, improved longevity, possible regeneration of new tissue in the brain, and increased resistance to bacterial infections.

Relaxing techniques support reducing stress and anxiety through slow, conscious, and connected breathing. When we breathe deeply through the nose and into the belly, we breathe in a higher quality of oxygen and activate our ventral vagal parasympathetic nervous system. We enter a state of calm, connected, and rest and digest. 

Benefits of daily practice include: 

Follow along for more breathwork and meditation practices.

Resources:

Connect with Sasha.

Instagram: https://www.instagram.com/iamsashaandrianova/

Website: https://www.sashaandrianova.com

Linktr.ee: https://linktr.ee/unfilteredsash 

ABOUT THE HOST: Sasha Andrianova (@iamsashaandrianova on ⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠ and ⁠⁠⁠⁠⁠⁠⁠⁠⁠@unfilteredsash on Tik Tok⁠⁠⁠⁠⁠⁠⁠⁠⁠) is a digital strategist in FinTech and a RYT-200 certified yoga teacher at CorePower Yoga living in New York City. Sasha's passion is helping you come home to your most embodied, authentic self through digital content and mindfulness practices. Sasha studied Business Administration at the University of California, Berkeley, Haas School of Business and has been in the digital marketing + financial exchange industry since 2020. In her free time, Sasha enjoys teaching and taking yoga, lifting weights, breathwork and meditation experiences, reading, and getting into nature.

ABOUT THE PODCAST: The Unfiltered Sash podcast is a community for you to get inspired, curious, and connected with your most authentic, embodied self. Host Sasha Andrianova explores topics such as personal growth, physical and mental health, healing, spirituality, and consciousness. These conversations are aimed at supporting you on your transformation journey, reframing experiences of stress and anxiety, navigating change, and shifting your mindset through actionable insights. The Unfiltered Sash podcast highlights the beauty in small changes that fuel your highest evolvement.

Music Licensing.

Blurry Dreams by Ambient Boy

Music from #Uppbeat (free for Creators!):

https://uppbeat.io/t/ambient-boy/blurry-dreams

License code: CS8FKGHRNBQT47NG

Airplane Mode by Yokonap

Music from #Uppbeat (free for Creators!):

https://uppbeat.io/t/yokonap/airplane-mode

License code: G21CFAAULAURYVBD

Nestled by Tala Sky

Music from #Uppbeat (free for Creators!):

https://uppbeat.io/t/tala-sky/nestled

License code: VXGAB3EFBOIIRVGY

Listen for a breathwork and visualization meditation practice designed to help you relax, unwind, and cleanse your auric field.

In this practice, you will learn about the power of visualization to re-program your subconscious mind and expand your beliefs of what is possible. Then, you will practice this technique paired with cleansing breaths in for 6 counts in through your nose and 8 counts out of your nose or mouth.

Cleansing breath is a relaxing breathwork technique that utilizes visualization for added benefits. Relaxing techniques support reducing stress and anxiety through slow, conscious, and connected breathing. Visualization techniques support re-programming your subconscious mind into a greater state of alignment with your goals and desires.

When we breathe deeply through the nose and into the belly, we breathe in a higher quality of oxygen and activate our ventral vagal parasympathetic nervous system. We enter a state of calm, connected, and rest and digest. 

Benefits of daily practice include: 

Follow along for more breathwork and meditation practices.

Resources:

Connect with Sasha.

Website: https://www.sashaandrianova.com

Linktr.ee: https://linktr.ee/unfilteredsash

Music Licensing.

Introspection by Haquin

Music from #Uppbeat (free for Creators!):

https://uppbeat.io/t/haquin/introspection

License code: ZKBAGED9DCMCM0LO

Fragile Light by Ambient Boy

Music from #Uppbeat (free for Creators!):

https://uppbeat.io/t/ambient-boy/fragile-light

License code: UDR5ZO3UCK2AL2CB

Heavenly Dreams by Ambient Boy

Music from #Uppbeat (free for Creators!):

https://uppbeat.io/t/ambient-boy/heavenly-dreams

License code: PINPOQQJKKXXR5B0

Let's practice box breathing together!

Box breathing is a relaxing breathwork technique. Relaxing techniques support reducing stress and anxiety through slow, conscious, and connected breathing.

When we breathe deeply through the nose and into the belly, we breathe in a higher quality of oxygen and activate our ventral vagal parasympathetic nervous system. We enter a state of calm, connected, and rest and digest. 

Benefits of daily practice include: 

Follow along for more breathwork and meditation practices.

Connect with Sasha.

Website: https://www.unfilteredsash.com

Linktr.ee: https://linktr.ee/unfilteredsash

Music Licensing.

Music from #Uppbeat (free for Creators!):

https://uppbeat.io/t/ambient-boy/catch-my-breath

License code: 7AMRK9UJYYMMW2T0

Moonshine by Prigida

Music from #Uppbeat (free for Creators!):

https://uppbeat.io/t/prigida/moonshine

License code: 1BUDWLPJYUO3DQWK

Vastness by Tala Sky

Music from #Uppbeat (free for Creators!):

https://uppbeat.io/t/tala-sky/vastness

License code: SC8SVURSMBMNDXVD

Episode 24 features Steph Strine, a registered recovery coach, full-time fitness instructor, founder of ReSSil, and Marine Corps veteran. Through ReSSil, Steph leads sober retreats with a focus on fitness and healing through recovery, endurance, self-awareness, strength, integrity, and love. Beyond that, she has traversed the fitness industry coast to coast teaching across fitness studios such as CorePower Yoga, Equinox, SoulCycle, Mile High Run Club and more.

In this conversation, Steph and I discuss her decision to pursue a sober life. We dive into the difference between management and leadership across industries: from the military to ecommerce to fitness. We speak to the importance of practicing humility and acknowledging and owning up to your mistakes as a leader. Empowering leaders lead for the long-term and leave their egos at the door, choosing to elevate all voices in the room.

We also touch on what leadership in the fitness industry currently looks like for Steph, including making fitness more accessible and empowering individuals to reclaim their agency and workout in a way that suits them first and foremost. Steph is incredibly compassionate and real and her breadth of experiences lends to a one-of-a-kind conversation.

Tune in to hear us discuss:

Linktr.ee: https://linktr.ee/stephstrine

Website: https://www.ressilbysteph.com

Episode 23 features Jess Valentine, a creative and a catalyst working in change management and training and consulting/ coaching individuals and organizations. A woman of many talents, Jess Valentine is the founder of Wise Woman Co, a work/well-being collective for career guidance. She is an International Coaching Federation (ICF) certified coach, 500-hour yoga and meditation teacher, and reformer Pilates teacher. She is currently pursuing a Training and Talent Development certificate at New York University (NYU) School of Professional Studies.

In this conversation, Jess and I discuss what it means to define and measure success on your own terms. We speak to our own experiences balancing hybrid lives across the corporate and entrepreneurial spaces and get real about what it means to balance the masculine and feminine in business and healing how we work. We talk about inspiration versus motivation, creating mindful micro-moments, and the importance of being the CEO (Chief Energy Officer) of your money, mood, and mindset. I can't wait for you to hear from Jess! 

Tune in to hear us discuss:

Wise Woman Co. Instagram: https://www.instagram.com/wisewomanco/

Website: https://wisewomanco.org

LinkedIn: https://www.linkedin.com/in/jessicavpatterson

Episode 22 features Lizzie Massey, an extra-dimensional artist and philosopher whose current passion is getting humans consciously reconnected with the Great Mystery.

In this conversation, we discuss how archetypes play a role in our expressions of ourselves and of source energy in this physical reality. We discuss the theory of 7-year incarnation cycles: what they are, what they should look like, and how they may play out in traumatizing environments. Finally, Lizzie shares her thoughts on desire, dislike, and core entry points we can use to more deeply connect with ourselves.

Tune in to hear all of the juice details about:

Link.tree: https://linktr.ee/mysticalmassey

Talaria: https://elizabethmassey.substack.com

Daydreaming The World Podcast: https://open.spotify.com/show/1DbGPcFEQr0iXXIujdJ6c4

Episode 21 features Moe Lam, owner of The Healing Tree, a local tea and Eastern medicine shop in Thousand Oaks, California. Moe has dedicated his life to the healing arts. He is a student of Traditional Chinese Medicine, Qigong, and human biology, and has a deep understanding of the mind, body, and soul connection.

In this conversation, we discuss how to heal your life force energy for a more vibrant, radiant life through food, tea, and bodywork. Moe shares his experiences from over a decade of clients and debunks so many modern food myths. Tune in for a rich conversation!

We discuss:

The Healing Tree: +1 (805) 497 4438

If you liked this episode, be sure to subscribe wherever you get your podcasts and follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠Unfiltered Sash on Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠ for daily affirmations and content to help inspire you and connect you with your highest self.

Episode 19 features Sarah Glicken, pro-aging advocate, OsteoStrong owner, and health optimizer.

Connect with Sarah.

OsteoStrong Instagram: https://instagram.com/osteostrongla/

OsteoStrong Linktree: https://linktr.ee/osteostrongla