Yoga Health Coaching |

2021 Business Model for Studios, Gyms and Spas – Weathering the Pandemic

Cate Stillman — Thu, 11 Mar 2021 01:01:39 +0000

Over the past year, many yoga studios were forced to close their doors due to COVID-19. Being unable to teach in person, forced many yoga teachers to pivot online, unsure of how to create their own space and make a profit.

Having walked the same path herself, a decade ago, Cate knows how pivoting online can be a challenge when you compare yourself to the immensity of yoga teachers teaching online for free. Why would someone pay you for an experience they can have for free with someone else?

Listen to the podcast and learn more about setting yourself apart, making money online without any marketing experience, and leading your students to their health goals.

What you’ll get out of tuning in:

How to make money online as a yoga teacher
How to get clear on your career goals
How to lead a group online

Links Mentioned in Episode:

Show Highlights:

Embracing capitalism as well as the yogi path
Getting students committed to their results
Working online without being a marketing expert

Timestamps:

2:35 Making money in Yoga and doing your best work
12:07 Engaging your edge and nurturing your identity
21:32 Addressing body and mind chronic inflammation
22:18 Designing a business model that gets people results
34:35 Introducing the habits that change everything

From Yoga Teacher to Coach with Paige Bradley-Pecoul

stef — Wed, 17 Feb 2021 20:19:10 +0000

Paige was set on joining Yoga Health Coaching, but when she thought about the investment, she felt anxious. Nonetheless, having set her mind, she took out a loan, borrowed some money, and went for it!

Now, a year later, she could not be happier with her decision. She has successfully completed her pilot program and is looking forward to increasing her prices.

Listen to learn more about transitioning from yoga teacher to coach, developing the skills you need to evolve, and enrolling with ease.

What you’ll get out of tuning in:

How habits sustain you through difficulties
How to get your first members
How to transition from your job to coaching

Links Mentioned in Episode:

Show Highlights:

Overcoming the fear of investing in yourself
Becoming your best selling point
Increasing the price of your program

Timestamps:

2:14 The audacity to want more
5:24 Attracting and engaging clients
11:39 Adjusting to online communication
15:22 Identify the skills you want to have

Guest Bio:

Paige took her first yoga class from Alvina Haverkamp in 1998. She studied closely with her for many years and went on to pursue a teaching certification in 2004. Paige is a graduate of the Temple of Kriya Yoga Home Study program, the Swan River Yoga Advanced Teacher Training program, the Ananda Seva Mission Yoga Therapy program, and Judith Lasater’s Experiential Anatomy Program and Back Care Course. And has over 500 hours of yoga training and taught over 2000 classes.

Lately, Paige has been drawn to work with individuals, and focus on stress relief and the kind of deep nervous system reset that is required when living in such a chaotic world.

In addition to being a yoga educator, leading weekly ongoing classes, annual workshops, and trainings. Paige is a mother to 3 and knows what it means to be a caretaker and the importance of filling the well with self-care practices.

Responding to Client Feedback with Paige Bradley-Pecoul

stef — Wed, 10 Feb 2021 20:45:10 +0000

Paige Bradley-Pecoul is in her second year of Yoga Health Coaching, and getting ready to enter her second year leading her own coaching program. After surveying her first year members, she got a couple of negative reviews and is struggling with them.

In a conversation with Cate, Paige opens up about how she feels about negative feedback and talks about how to integrate feedback into her program and develop a co-creating system.

Listen to the episode to learn more about collaborative intelligence, utilizing liberating structures, and the importance of deep listening.

What you’ll get out of tuning in:

How to improve your systems
How to integrate feedback
How to start co-creating

Links Mentioned in Episode:

Show Highlights:

The effectiveness of negative feedback
Tapping into Collaborative Intelligence
Automating email reminders

Timestamps:

1:37 Improving systems based on member feedback
10:12 Liberating structures and 1-2-4-All
20:17 Teaching vs. Coaching
26:17 Getting people into your coaching gyms

Guest Bio:

Lately, Paige has been drawn to work with individuals, and focus on stress relief and the kind of deep nervous system reset that is required when living in such a chaotic world.

The importance of a good night’s rest

Juliet Cullins — Thu, 03 Dec 2020 11:42:52 +0000

The importance of a good night’s rest cannot be understated, which is why sleep is my keystone habit. “Go to bed!” That’s my mom’s voice telling me to get to bed so I can get enough sleep for school the next day. So what did I do? I stayed up late, of course, because that’s what teenagers do. We are defiant, hormonal little beings and the importance of sleep was something never considered. Fast forward 30-plus years later and I can’t wait to get to bed early.

I relish my flannel sheets and my comfy pillow. My nightstand has all that I need at my fingertips; ear plugs, mouth guard, lavender oils, lip balm and of course my headphones. Listening to an inspirational talk, music, story or mediation is something I look forward to every night.

Of course—not being entirely perfect—I do break down and sneak in some Seinfeld or Scrubs some nights. Once the pillows are in the perfect position, my earphones are in (or at least one of them in and an earplug in the other ear—I’m usually on my side). I can relax and wind down with some Yoga Nidra or a good night-time story to lull me to sleep.

However, there are nights when the “insomnia beast” rears its ugly head. That’s when I am in an endless mind loop of things I should have done…things I shouldn’t have said…things to do tomorrow and other stuff crashing around in my brain distracting me from the rest I need.

I recently listened to Cate Stillman talk to Meaghan Minogue, who had great advice for when your mind starts to do this. Just say NO. NO! I will not let my brain take me down that road and NO I will not let my mind take over with these distracting thoughts.

Like I said, sleep is my keystone habit. When I sleep well my day starts right. It’s a fact. I’ve struggled with insomnia for more years than I can talk about. However, with the 10 Habits I am slowly able to call myself a “former insomniac.” And that feels good.

Brett Larkin: Youtube Yoga Teacher Training Success on How to Connect + Keep it Real

Amy Roderer — Wed, 11 Dec 2019 16:27:36 +0000

It’s scary to put yourself out there. Cate and Brett have been in your shoes. In this podcast episode, they share their insight and advice in the hopes of helping you on your path to becoming a wellness professional.

What you’ll get out of tuning in:

How to overcome fear and follow your dream.
Why it’s okay to figure things out as you go.
How the internet makes it easier than ever to do the work you want to do.

Links Mentioned in Episode:

Show Highlights:

Finding your true voice.
Taking charge + sharing your message.
Not needing permission to play a bigger game.
Getting over the fears of being who you are, in person, or on the web.

Timestamps:

0:30 – Introduction.
3:44-6:44 – Overcoming fear to follow your dreams.
6:44-11:57 – The history of women in healing and why we might feel fear when we put ourselves out there.
11:57-14:44 – Moving into voice and messaging and believing in yourself.
15:33-19:15 – Understanding that your individuality is your worth.
19:15-23:44 – The value of figuring things out as you go.
23:44-28:58 – Overcoming perfectionism and being in co-creation with the community.
28:58-31:11 – What happens when your yoga moves beyond poses and into your life.
32:32-35:19 – Finding your “why.”
35:19-38:37 – Overcoming limited mindset.
38:37 – Using the internet to find a community.

Favorite Quotes:

“So many of my students . . . they’re in denial . . . about even wanting to step into the role of a healer, or wanting to step into the role of the teacher. . . .” — Brett Larkin
“We’re all battling fear at every step of our journey, no matter where we are.” — Brett Larkin
“You can only change and evolve once you’re in action.” — Brett Larkin
“Get in action and give yourself permission to figure it out as you go.” — Brett Larkin
“For me social media has always been a conversation. . . , noticing what conversations were happening and what conversations should be happening, what conversations were missing.” — Cate Stillman
“I think so many women, myself included, have this disease called ‘perfectionism,’ and it just kills your business. It’s lethal.” — Brett Larkin
“The internet makes it so magical and easy to get on live calls and group calls in programs like Cate’s or mine where you get to be with a tribe of people who are working through the same things as you and using the tools of yoga and ayurveda to find a new way . . . and then really live up to your fullest potential.” — Brett Larkin

Guest BIO:

Brett teaches to a global audience where her classes are streamed for over 4 million minutes each month. She offers yoga and meditation to ignite your best life and open into your full potential on and off that mat. Her greatest privilege is to work daily with such an inspiring yoga community. Students hail her precise cues, compassionate support and warm sense of humor. She has twenty-five years of ballet and modern dance training and is also a Massage Therapist specializing in myofascial release and unwinding. In her IT career, Brett created movement and dance videogames. She co-founded and sold two successful health & wellness businesses before developing Uplifted™ Yoga as a successful global business. She’s taught yoga in studios and at Silicon Valley’s hottest companies. In 2016, she won Youtube’s NextUp award as one of the top emerging channels on YouTube. She holds a BFA from NYU’s Tisch School of the Arts and over 500 hours of yoga-specific training.

YHC Throwback – Step Into the Fire

Cate Stillman — Wed, 05 Jun 2019 13:41:41 +0000

This week on the YHC Podcast, we are throwing it back to 2017 to when the YHC Podcast was first officially published (though it started years back with Cate on YouTube…some of those gems soon to come!). So, Step into the Fire with YHC Coach Alexandra Epple and Cate Stillman and take a moment to reflect on our collective evolution.

What you’ll get out of tuning in:

Encourage students and people around you to step into the fire to enjoy the transformation they have been dreaming of.
“Birth” your own program — it’s your “child,” and it’s an intense process.
Nurture your career, much like you’re its mother.
Find out if your clients are ready to commit — and get them to do it — by digging into their “pain islands” and “pleasure islands”
See how running your own business is like having a toddler
Understand the importance of talking with new clients one on one to tailor your course offerings and understand their pain islands
Learn why you can’t be a victim in your business

Links Mentioned in Episode:

Show Highlights:

5:22 — Through action, transformation occurs and agni burns off to create lightness. Guidance, assistance, and community arise from these shifts, too.
6:52 — The YHC experience is similar to motherhood. It requires constant attention and nurturing to grow into something that impacts students and communities.
8:48 — It can take a long time, but it’s essential to shift out of victim mode and into creator mode.
11:13 — If you don’t dig deeply into clients’ pain points, they won’t understand the extent of the transformation that is possible. Clients need to be directed towards their potential. Check in with their willingness to be guided to potential.
13:08 — Focus on results, not the services that you provide.
17:57 — Yoga teachers and Ayurvedic Practitioners have a tendency to want to be seen as perfect. And they are often perfectionists in how they show up as practitioners. Ironically Yoga teachers need less perfection and more transparency and authenticity to make attract clients and make a difference.

Favorite Quotes:

“I finally got to this point where ‘I know all this stuff now even about business, but I’m not doingit because I don’t have the support community…’ That’s when I decided to actually step into YHC.”
“You’re deciphering between the people who…are just wanting to stay at that cognitive level of knowing what they should be doing versus actually making the transformations.”
“Now I feel like I have this toddler at home, and I just have to attend to this toddler.”
“There’s no room for victim mentality here.”
“Willingness has a high vibration.”

Guest BIO:

Alexandra Epple is an Ayurvedic Practitioner, yoga instructor, Yoga Health Coach, bodyworker and badass leader. Her approach to health is super practical and down to earth. She supports mature women to transition through menopause gracefully and come out the other end feeling better than they ever have – vibrant, hot, juicy and lusciously healthy.

Her goal is to guide you through the nutrition and lifestyle jungle and, maybe even more importantly, overcome inner gremlins so you can finally stop procrastinating and boldly pursue what is right for you. She is the founder of Women Gone Vibrant, a podcast to revolutionize the way you think about your body and unapologetically create the next you. Connect with Alexandra through her websiteand facebook.

Ayurveda and Healthy Habits in the Guiding World

Cate Stillman — Wed, 19 Sep 2018 19:11:54 +0000

On today’s show, I talk with Backroads leader, Yoga instructor, and Tribe Scribe for Yogahealer, Sydney Doolittle about guiding active travel trips while staying mentally and physically healthy and grounded. As a hiking and biking guide, Sydney leads 6 day active vacations in across the country; it her job to safely lead her guests in outdoor pursuits while keeping herself and her guests in good physical and mental condition. We discuss the challenges that come with living a transient or movement-based lifestyle and staying in tune with our bodies natural rhythms and desires.

Sydney aspires to be an Ayurvedic practitioner and is currently in the Yogahealer Body Thrive course. We rap about the Body Thrive habits and give tips on how to implement them in your active lifestyles. Tune in to hear a bit about Ayurveda, the benefits of working in groups, and how to keep people in alignment and living up to their full potential through outdoor adventure and travel.

What you’ll get out of tuning in:

How to stay grounded while traveling
How to stay healthy while guiding outdoor trips
The benefits of studying/teaching Ayurveda/health 1:1 vs. in a group

Links Mentioned in Episode:

Show Highlights:

1:30- Sydney shares a bit about how she became interested in Ayurveda and her background in the yoga/Ayurveda/health and wellness world.
6:00- Sydney and I discuss how to stay on our paths while working in the guiding industry. Is it possible to bring people closer to themselves in a holistic way as they travel and go on vacation? We discuss some ways in which we can keep people grounded and feeling nurtured while out of their comfort zone and on the road.
9:30- Food is an always a big topic no matter who or where you are, and knowing how to eat well when leading outdoor adventure trips for Backroads is no exception. We chat about how to eat and when to eat when it comes to guiding in order to stay on your A game.
19:00- What’s the next step for Sydney and where does she plan to take her yoga, Ayurveda, and active travel guiding skill set? We discuss the difference between working as an Ayurvedic Practitioner with clientele 1 on 1 versus teaching groups in the holistic health realm.

“How do we bring people closer into nature in a way that they are connecting more with themselves and the elements around them?“ -Cate Stillman

“Often it can feel somewhat disconnected like we are here to enjoy nature and nature is something other than the self or that nature is something that is out there…There’s this disconnect from getting grounded in the adventure experience.” -Cate Stillman

Favorite Quotes:

“How do we bring people closer into nature in a way that they are connecting more with themselves and the elements around them?“ -Cate Stillman

“Often it can feel somewhat disconnected like we are here to enjoy nature and nature is something other than the self or that nature is something that is out there…There’s this disconnect from getting grounded in the adventure experience.” -Cate Stillman
“As someone who is waking up on the path, how do we live into the evolution of this guiding and bringing people closer to themselves through an adventure or outdoor expedition?” -Cate Stillman

Guest BIO:

Sydney Doolittle has been an avid yoga practitioner since she was a young girl. As a former gymnast turned coach, sharing her love of yoga by teaching others, was a natural transition. She obtained an Anusara based yoga certification at Vital Yoga in Denver, CO in 2013 and in 2016, her yoga pursuits took her to India where she studied in Rishikesh to obtain her 300 hour yoga teacher training certification. Sydney has taught in some obscure places, leading retreats with the Life Force Project in Salento, Colombia and on a yacht in the Mediterranean with Sun Fun You Fitness Voyages. Sydney recently returned from Bali where she studied Clarity Breathwork and is now certified as a Breathwork Practitioner. She currently studies Ayurveda with the American Institute of Vedic Studies, with the hopes of becoming an Ayurvedic Practitioner in the near future. She currently works as a Tribe Scribe for Yogahealer and has worked as an active travel guide for Backroads for the past 5 years, leading hiking and biking trips worldwide. She has a passion for the outdoors, hiking, snowboarding and immersing herself in the natural world as much as possible.

Connect with Sydney on Facebook or Instagram at travelingyogi108.

“How Easy Can It Be?” Taking Playful Ownership of Course Design and Lead Gen

Carly Banks — Wed, 11 Jul 2018 19:33:25 +0000

CALLING ALL YOGA INSTRUCTORS!!

This beautiful soul has got it figured out!! Are you ready to have FUN in your BUSINESS?

Are you ready to create programs and workshops WITH JOY?

Are you ready to feel like THIS IS SOOOOO EASY?!!!

Today I chatted with Suzanne Lynch of saratogaspringsyoga.com and Suzanne Lynch Wellness.

After three years as a Yoga Health Coach, she’s developed a custom program that suits her dream lifestyle while attracting her dream clients. She’s changing people’s lives, by just doing what comes naturally to her! How lovely is that?
This show is a MUST LISTEN. I’m super inspired.

What you’ll get out of tuning in:

How to develop a community mindset toward your potential clients.
Why you want to leverage your YHC resources.
What you gain when you approach your business model with a sense of ease and abundance.

Links Mentioned in Episode:

Show Highlights:

2:11 – Suzanne discusses what motivated her about her career challenges to take Cate’s business program and her initial successes.
6:30 – Part of successful coaching is patience, support, and understanding the wisdom in our resistances.
8:09 – After we master the techniques of a new program, the rules, we can improvise, play, and make it unique to ourselves and our clients.

Favorite Quotes:

“How easy can this be? How much fun can we make this?” – Carly Banks
“I am really really big on a lot of support and small steps. Because I want sustainable change.” – Suzanne Lynch
“They’re driving the content, and I’m really serving their needs.” – Suzanne Lynch

Guest BIO:

Suzanne has been helping people get out of pain, and live happier, healthier lives for over 25 years. She has a special talent and affinity for habit evolution and deep listening. Suzanne loves helping clients feel better than they have in years.

Suzanne has been a meditator for 30 years and was certified by the NACC as a Catholic Chaplain in 2001. She worked for the Red Cross after The Trade Center bombings, as well as in hospitals, and in Hospice. She’s a long time student of yoga and started back in 1989. Suzanne lives in Saratoga with her husband, Bruce and her dog Argos. She is a mother of two grown children. Connect with Suzanne on her FB page and get more info on Suzanne’s website.

Leading When You Don’t Feel Ready

Carly Banks — Fri, 29 Jun 2018 09:53:50 +0000

On today’s show Carly Banks talks with Davina Clauer, a Yoga Health Coach in training and mother of two, about Davina’s experience in Yogahealer courses. Both Body Thrive and YHC courses opened up so much time and space in Davina’s days and brought health and ease to her and her family. She is currently working her full time job, pursuing her Yoga Health Coach certification, and starting her new coaching business, while at the same time finding space for her passions as a Yoga Instructor and Postpartum Doula. While Davina’s story is unique, it is not uncommon for many people to accept Ayurvedic Body Thrive habits into their lives and move into a space of easeful living. Following these habits allow us to enter into a state of flow, where we feel in tune with life and at peace within ourselves. These habits help to move us out of a stagnant state into one of perpetual growth and learning. If you are interested in upleveling your time, your health, your space and your life, then listen in on today’s podcast and gain inspiration and velocity on your growth path.

What you’ll get out of tuning in:

How do the Body Thrive habits help us to thrive?
How to find more time in your day.
How working in a group helps growth.

Links Mentioned in Episode:

Show Highlights:

1:20 – Davina talks to us a bit about her Yoga Health coaching background, how she found Cate and Yogahealer, and where it has led her.
6:00 – The addiction to saying ‘I don’t have enough time.’ In reality, with the BT habits we are opening up so much time and space for ourselves and we have the capacity to handle more.
12:00- The importance of group dynamics and how accountability helps our exponential growth in life. We don’t have to do it alone!

Favorite Quotes:

“Your day now flows around the habits instead of being another thing that you have to find time for.” -Davina Clauer
“The most successful people start before they’re ready.” – Davina Clauer
“Sometimes we compare ourselves to people who are in chapter 20, or they are in a different book, and we forget that they were on chapter 1 at one point.” -Davina Clauer

Guest Bio:

Davina Clauer is the proud mother of two amazing girls and is really into practicing & teaching Vinyasa Yoga. Her specialized practices are focused on supporting mothers, babies and children through significant moments of life. The techniques used in prenatal and children’s yoga can provide countless benefits for the overall well-being for the entire family. Davina took her first yoga class with her then 6-month-old in 2013 and her life changed forever. This led her to start teaching yoga in 2015 after completing my RYT-200 certification. Towards the end of 2015 Davina’s life was shattered when she suffered a devastating loss of a pregnancy at 11 weeks. She was searching for anything to feel better and decided to turn back to her yoga practice. She was pulled toward the ancient wisdom of Ayurveda to heal herself emotionally and address the physiological cause of her miscarriage. She found Yogahealer and entered into her first Body Thrive during this time, which then lead her on to Yogahealers’ Yoga Health Coaching Course, that she is currently enrolled in.

Davina is now happy to report that after some major changes in lifestyle, she conceived and carried a healthy baby girl who graced us with her presence in Feb. 2017. Since giving birth Davina has been bound and determined to continue down her wellness path and decided that she wants to help others on theirs; she hopes to help people design the healthy life that they deserve to live! Conect with Clauer on her Website and Facebook.

Mood + Mantra: How One Favorite Phrase Helps Me Manage My Anxiety

Marcia Wilson — Tue, 17 Apr 2018 16:11:48 +0000

“Breathing in, I calm my body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.”

― Thich Nhat Hanh– from Being Peace

When I was 25 my dad died from pancreatic cancer. His death, just 4 months after diagnosis, left me questioning what it meant to live a full life and how we can most effectively navigate these very human challenges. My search for answers unfolded into studies in Buddhism, Yoga, and eventually Ayurveda. Some of the first writings I was introduced to were the simple and effective teachings of Buddhist monk, Thich Nhat Hanh. One of my favorite writings of Thich Nhat Hanh was a mantra from his book, Being Peace: “Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment, I know this is the only moment.” This phrase was taught to me in an abbreviated form: “calm, smile, present, wonderful.” I began to use it during hot and sweaty Bikram yoga classes, during the stress of marital separation and as a tool to share with my yoga students. Over 20 years later this mantra is still my favorite go-to.

Mantra = Mind Protecting

Mantra- the use of sounds or words as objects of concentration- means “mind protecting. ” By allowing our awareness to settle on the sounds we repeat aloud or silently we “protect” ourselves from thoughts or emotional responses triggered by our daily lives. Staying focused on the mantra protects us from negative thoughts, monkey mind and replaying conversations in our head. It keeps us in the moment. Mantra comes in many forms. Some mantras, called “seed” mantras, are sounds that do not have a particular meaning in English. Full phrases in both Sanskrit, “om shanti shanti shanti,” and English (“breath in goes deep, breath out goes slow”) are used commonly. Mantras can be used with other practices like yoga or as a stand alone meditation practice.

Train Your Nervous System to Be Calm and Steady

A key teaching from the world of Ayurveda is the value of mindfulness or meditation practice as part of a daily rhythm of self care called “dinya charya”. One of my teachers- the Abbot of a Theravada Buddhist Monastery, helped me understand that practice is just that, practice. The time we spend meditating – whether we follow the breath or use a mantra- gives our nervous system and subconscious a chance to develop a familiarity with the technique. The goal? When we face a challenge in real life – when we need to be calm and steady and hold space for ourselves – the mantra and our breath are right there with us. Our practice gives us ability to access calm and peace even when it seems elusive.

Anxiety + Overwhelm: Using Mantra to Navigate Life

As much as I had used the mantra “calm, smile” both in practice and in troubled times, it was this winter, over 20 years after first learning it – that I had the chance to see the full benefit of mantra in action.

My History of Anxiety

Part of my history is one of anxiety and overwhelm. I notice that this tendency is worsening as I age. Ayurveda views anxiety through the lens of what is called a Vata overdominance imbalance. As we age, we tend to become even more Vata dominant in our bodies, minds, and hearts which means that managing anxiety is made easier by self care practices like keeping things simple, following a routine, oil massage, and using practices like yoga and meditation. Although I follow Vata pacifying self care practices, my life recently has been one of travel, living in temporary accommodations and spending endless hours working on the computer. These are all lifestyle factors that increase Vata and make me more vulnerable to the panic attacks I can experience on planes and buses when I feel confined.

How I Stopped My Panic Attack

I am sitting in an aisle seat in a plane. I fly a lot and love travelling in spite of the fact that as soon as the beverage cart rolls up beside me and the flight attendant looks down at me, I get triggered. Something about this scenario makes me unbelievably claustrophobic, which I compensate for first by taking off shoes and sweaters. I start clearing away anything that might be blocking me or even touching me. I ask my family to move as far into their seat as they can. The stronger my panic attack the more I need to take action, I ask the flight attendant to move the cart, and I often stand up and try to walking in the aisle. In the past, I have never been able to calm myself without asking others to help by moving and giving me space. On my recent flight to Mexico, I had a surprise. I began to feel myself getting triggered, a panic attack looked inevitable, I looked down, dug deep, and began repeating “breathing in, I calm my body, breathing out, I smile.” I blocked out everything else and repeated until the beverage cart moved on. And to my surprise, I averted my panic attack.

Trust The Practice

I lie on the floor in Bikram yoga with eyes wide open, breath ragged and “calm, smile, present, wonderful” on endless repeat. Walking and breathing to the rhythm of mantra. Meditation. Following my breath, as I drive, sit to work and in-between activities.I have learned that practice comes in many forms and that when my real-life anxiety meets years of experience with a favorite mantra, my ability to calm and regroup is right there, waiting for me. Breathing in, I calm my body. Breathing out, I smile. I got this.