Sunday Breathwork: Reset Your Nervous System

It's Sunday—the perfect time to reset your nervous system for the week ahead. This special episode is different from the rest: instead of teaching, Dr. Raquel guides you through an immersive 20-minute nervous system reset practice using breath.

Think of your nervous system like a bank account. Every stress, worry, and sleepless night is a withdrawal. Every moment of rest, every deep breath, every present moment is a deposit. Most of us are running a deficit—and this practice is like making a large deposit.

In this guided experience, you'll:

• Learn why nervous system resets are essential for healing and preventing burnout
• Experience arrival and grounding breathwork to connect you to the earth's energy
• Release tension held in your jaw, shoulders, chest, belly, and throughout your entire body
• Practice coherence breathing to create harmony between your heart, brain, and nervous system
• Set a powerful intention for how you want to feel and show up in the week ahead
• Discover how to use this practice as a weekly Sunday ritual

This episode is designed to be experienced with eyes closed in a comfortable position. Give yourself the gift of these 20 minutes—your nervous system will thank you.

If you're feeling depleted, overwhelmed, or just need to reset before the week begins, this is the episode for you.

Come as you are. Leave feeling grounded, calm, and ready for whatever comes next.

Ready to go deeper in your healing journey? 

Visit RockynHealth.com to book your FREE Clarity Call with Dr. Raquel Yarroch. During this personalized call, you'll receive an advanced brain and metabolic assessment form to help us uncover the root causes behind your symptoms—whether it's fatigue, brain fog, digestive issues, thyroid imbalances, or autoimmune conditions. 

Dr. Raquel will review your results with you and create a clear path forward using the ROCKYN Method. This isn't just another consultation—it's your first step toward finally getting the answers you've been searching for. Book your free call today at RockynHealth.com and say YES to your empowered self.

Get your Complimentary Guides:

Go to Episode 1: Stress isn’t your Enemy - It’s a Message for your FREE Reflection Guide.

This Season’s Complimentary Guide: Mental Wellness and Stress Guide

Weekend Reflection: How Do You Speak to Stress?

It's the weekend—time for a powerful question: How do you talk to yourself about your stress? In this reflective episode, Dr. Raquel explores how the words you use with yourself are literally programming your nervous system and either supporting your healing or blocking it.

You'll learn:

• Why language shapes reality: how your self-talk creates chemical responses in your body
• The difference between toxic positivity and telling yourself the truth in a way that serves your healing
• Five common self-talk patterns that keep you stuck: catastrophizing, "shoulding" on yourself, all-or-nothing thinking, comparison, and minimizing your experience
• How to reframe each pattern with compassion and wisdom
• Why "I should be able to handle this" creates more stress hormones than "I'm learning to handle this in healthier ways"
• A powerful client story about how changing self-talk reduced chronic migraines by 70%

This episode includes a journaling practice to help you identify your stress self-talk patterns and reframe them in ways that support your nervous system.

Plus, you'll experience a beautiful gratitude breath practice perfect for weekend reflection.

If you've ever caught yourself being harsh or critical with yourself during stressful times, this episode will help you find a kinder, more empowering way forward.

Remember: when you change your language, you change your chemistry. When you change your story, you change your reality.

Ready to go deeper in your healing journey?

Visit RockynHealth.com to book your FREE Clarity Call with Dr. Raquel Yarroch. During this personalized call, you'll receive an advanced brain and metabolic assessment form to help us uncover the root causes behind your symptoms—whether it's fatigue, brain fog, digestive issues, thyroid imbalances, or autoimmune conditions. 

Dr. Raquel will review your results with you and create a clear path forward using the ROCKYN Method. This isn't just another consultation—it's your first step toward finally getting the answers you've been searching for. Book your free call today at RockynHealth.com and say YES to your empowered self.

Get your Complimentary Guides:

Go to Episode 1: Stress isn’t your Enemy - It’s a Message for your FREE Reflection Guide.

This Season’s Guide: Mental Wellness and Stress Guide

Let It Go: Learning to Trust Instead of Control

In this deeply personal episode, Dr. Raquel gets vulnerable about a powerful lesson she's been learning—one that literally showed up in her body. As she prepares for umbilical hernia surgery, she shares the profound connection between the pressure we put on ourselves and the physical symptoms we create.

You'll discover: 

•  Why hernias (and many other conditions) are connected to mental and emotional pressure 
• How the umbilical area relates to your solar plexus—your power center and worthiness 
• Dr. Raquel's honest story about being a perfectionist who tries to control everything 
• The "Let It Go" revelation she had with a client (yes, they sang the Frozen song!) 
• Why trying to control everything actually creates more stress and anxiety 
• Louise Hay's wisdom about the mental causes behind physical conditions 
• The powerful "I release" affirmation practice that creates immediate shifts in your nervous system 
• How to know when your body is giving you feedback about pressure and control patterns 
• The difference between doing and trusting—and why trust is often the most powerful action

This episode includes practical journaling prompts to help you identify where you're creating unnecessary pressure, plus a beautiful release breathwork practice.

If you're someone who tends toward perfectionism, who has a hard time delegating, who feels like you have to do it all—this episode is for you. Dr. Raquel is learning this lesson right alongside you, and her honesty and vulnerability will inspire you to examine your own patterns with compassion.

Ready to go deeper in your healing journey? 

Visit RockynHealth.com to book your FREE Clarity Call with Dr. Raquel Yarroch. During this personalized call, you'll receive an advanced brain and metabolic assessment form to help us uncover the root causes behind your symptoms—whether it's fatigue, brain fog, digestive issues, thyroid imbalances, or autoimmune conditions. 

Dr. Raquel will review your results with you and create a clear path forward using the ROCKYN Method. This isn't just another consultation—it's your first step toward finally getting the answers you've been searching for. Book your free call today at RockynHealth.com and say YES to your empowered self.

Get your Complimentary Guides:

Go to Episode 1: Stress isn’t your Enemy - It’s a Message for your FREE Reflection Guide.

This Season’s Guide: Mental Wellness and Stress Guide

Fight, Flight, or Freeze—Which One Are You Living In?

When stress hits, what do you do? Do you push harder and try to control everything (fight)? Do you stay busy and avoid your feelings (flight)? Or do you shut down and feel paralyzed (freeze)?

In this powerful episode, Dr. Raquel breaks down the three stress responses hardwired into your nervous system—and explains what happens in your body when you get stuck in any of these patterns long-term.

You'll learn:

• How your sympathetic and parasympathetic nervous systems work (in simple terms!)
• What the fight response looks like in modern life—irritability, perfectionism, pushing through fatigue
• Why the flight response keeps you anxiously busy but running on empty
• How freeze shows up as brain fog, numbness, people-pleasing, and feeling stuck
• A moving client story about healing from years of freeze mode
• Why all three responses come from the same root: your nervous system doesn't feel safe

Plus, Dr. Raquel guides you through a grounding breathwork practice to help your nervous system remember what safety feels like.

If you've been wondering why you react the way you do under stress, this episode will give you answers—and tools to shift your patterns.

Ready to go deeper in your healing journey? 

Visit RockynHealth.com to book your FREE Clarity Call with Dr. Raquel Yarroch. During this personalized call, you'll receive an advanced brain and metabolic assessment form to help us uncover the root causes behind your symptoms—whether it's fatigue, brain fog, digestive issues, thyroid imbalances, or autoimmune conditions. Dr. Raquel will review your results with you and create a clear path forward using the ROCKYN Method. This isn't just another consultation—it's your first step toward finally getting the answers you've been searching for. Book your free call today at RockynHealth.com and say YES to your empowered self.

From Chaos to Clarity: The Power of Awareness

Ever feel like your mind is racing before your feet even hit the floor in the morning? You're not alone. In this episode, Dr. Raquel explores how awareness is the bridge between chaos and clarity—and why noticing without judging is one of your most powerful healing tools.

You'll discover:

• Why "brain fog" is often your body's protective response to overwhelm
• How stress keeps your body stuck in fight-or-flight mode—affecting your thyroid, digestion, and immune system
• The difference between judgment and awareness (and why it matters for healing)
• How simple observation can shift your nervous system from reactive to responsive
• A real client story about how awareness alone improved digestive symptoms by 60%

This episode includes practical tools you can use immediately, including a simple 3-question check-in practice and box breathing to anchor your awareness.

If you're tired of feeling scattered, overwhelmed, or like you're always three steps behind, this episode will show you how to find clarity in the chaos.

Listen now and start your journey from chaos to calm.

Ready to go deeper in your healing journey? 

Visit RockynHealth.com to book your FREE Clarity Call with Dr. Raquel Yarroch. During this personalized call, you'll receive an advanced brain and metabolic assessment form to help us uncover the root causes behind your symptoms—whether it's fatigue, brain fog, digestive issues, thyroid imbalances, or autoimmune conditions. 

Dr. Raquel will review your results with you and create a clear path forward using the ROCKYN Method. This isn't just another consultation—it's your first step toward finally getting the answers you've been searching for. Book your free call today at RockynHealth.com and say YES to your empowered self.

Pause Power: The Breath That Changes Everything

What if the difference between reacting and responding was just three breaths? In this episode, Dr. Raquel reveals the transformative power of the pause—that space between stimulus and response where your true power lives.

You'll discover:

• How most of us live on autopilot, reacting instantly to everything around us
• Why the pause shifts you from reactive mode to responsive mode
• The science behind breath: how it's the only part of your autonomic nervous system you can consciously control
• How just 3-5 deep breaths can lower cortisol, slow your heart rate, and activate your vagus nerve
• Three different breathing techniques for different situations: Box Breathing (for anxiety), 4-7-8 Breathing (for deep relaxation), and Energizing Breath (for freeze mode)
• An inspiring story of a high-powered executive who stopped panic attacks using simple breath practices

This episode is packed with practical tools you can use immediately—whether you're sitting in traffic, facing a difficult conversation, or lying awake at 2 AM.

If you're ready to take back control in moments of stress, this episode will show you exactly how.

Includes guided square breathing practice to help you experience the power of the pause right now.

Ready to go deeper in your healing journey? 

Visit RockynHealth.com to book your FREE Clarity Call with Dr. Raquel Yarroch. During this personalized call, you'll receive an advanced brain and metabolic assessment form to help us uncover the root causes behind your symptoms—whether it's fatigue, brain fog, digestive issues, thyroid imbalances, or autoimmune conditions. 

Dr. Raquel will review your results with you and create a clear path forward using the ROCKYN Method. This isn't just another consultation—it's your first step toward finally getting the answers you've been searching for. Book your free call today at RockynHealth.com and say YES to your empowered self.

Here is a Complimentary Guide for you -

1.  Episode 1's Reflection Guide

2. Mental Wellness and Stress Guide

Most of us believe we need to eliminate stress before we can feel calm. But what if peace isn't about perfect conditions—it's about practice?

In this episode, Dr. Raquel teaches you how to find calm WITH stress present, not despite it. You'll learn the science behind your stress response, why your nervous system can't tell the difference between real and perceived threats, and how reframing your beliefs changes your biology.

Includes a powerful client story and a guided Calm Exhale breathwork practice to activate your body's natural relaxation response.

Resources mentioned:

• Black Friday Offers at RockynHealth.com
• 30-Day Rockyn Reset
• NLP Quantum Time Healing Breakthrough Sessions: schedule a call with me for us to determine your best path with a breakthrough
• Holiday Rescue Mini Detox 

Say YES to peace—even in the chaos.

Episode 1: Your Stress isn’t Your Enemy - It’s the Message.

What if everything you've been told about stress is wrong?

In this episode of Your Empowered Self, Dr. Raquel Yarroch reveals why stress isn't your enemy—it's your body's built-in messenger system trying to protect you. Most women spend years fighting their stress, only to end up more exhausted, inflamed, and burnt out. But what if the solution isn't eliminating stress... but learning to listen to it?

Dr. Raquel breaks down the science of the HPA axis (hypothalamic-pituitary-adrenal axis) and explains exactly what happens in your body when chronic stress takes over. You'll discover why stress causes weight gain around your middle, shuts down your digestion, suppresses your immune system, and disrupts your hormones—and more importantly, what to do about it.

In this episode, you'll learn:

• Why your body can't tell the difference between a real threat and a perceived one
• The 5 ways chronic stress damages your thyroid, gut, adrenals, and hormones
• How to decode what your body is actually trying to tell you through stress signals
• Where you hold stress in your body and what that reveals about your life
• A simple 3-question framework to shift from stress reactivity to stress awareness
• Box Breathing technique to signal safety to your nervous system in under 2 minutes

Dr. Raquel shares a powerful client story about a woman whose chronic gut issues were actually her body's way of communicating unprocessed stress—and how listening to that message changed everything.

Whether you're dealing with fatigue, brain fog, digestive issues, hormone chaos, or autoimmune symptoms, this episode will help you understand that your body isn't broken—it's brilliant. And it's been trying to tell you something all along.

RESOURCES MENTIONED:

• Download the FREE Episode 1: Reflection Guide with journaling prompts and stress mapping exercises
• Grab the FREE Mental Wellness & Stress Guide 
• Black Friday Special: 30-Day Rockyn Reset - Jumpstart your healing before the holidays (use the code BFriday20) to get 20%off - valid thru Dec 13, 2025
• NLP Quantum Time Healing Breakthrough Sessions (limited spots available) - Book a FREE Discovery call below so we can decide your breakthrough session time.

CONNECT WITH DR. RAQUEL: 

• Website: RockynHealth.com 
• Instagram: @dr.raquel_rockyn.health 
• Book a Free Discovery Call: https://l.bttr.to/WA94T
• Join Dr. Raquel in her private FB group: Empowering Women

If this episode resonated with you, please share it with a friend who needs to hear this message. Leave a comment to help us reach more women ready to heal from within.

Remember: You are powerful. You are worthy. Your body was designed to heal.

Keep saying YES to your empowered self.

Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for medical advice. Always consult with your healthcare provider before making any changes to your health protocol.