NARCISSISTIC ABUSE RECOVERY | Narcissist, Co-Parenting, Grey Rock Method, Boundaries, Healing, Toxic Relationship

We are back!!! Let's rebuild our lives with joy, peace and SPARKLES!

email me! Fiercemamac@gmail.com

 

Speaker 1 (00:03):

Hello, queens. It has been a hot, a very hot minute. I have gone through a heck of a lot. Maybe I'll do a show about that, but I want to just come back in a positive way. I did get COVID in March. It exploded my whole body, but I don't want to focus on that. And this new and improved Narcissistic Abuse Recovery 2.0 is going to be highlighting kind of just that, kind of in general, focusing on the good. And I know that can seem hard, so stay with me when you've gone through what we have gone through. But I have learned so much from actually this illness and what I was fighting before this illness, just mentally and not taking care of myself quite as much. My father had passed and then I got COVID, just a lot of stuff. But I learned so much and have changed.

(01:06)
So with that means the podcast is going to have a little shift. Nothing crazy.

(01:13)
Nothing crazy at all, right? If you've been listening to me for a while, you know we've spent a lot of time talking about narcissists, understanding them, dealing with them, setting boundaries with them. And that work is very important. But here's what I've been thinking lately. At some point, we deserve to make our healing really about us. And I've always had that and thrown that in there about rebuilding. But our happiness, our peace, our bodies, our joy, because we have given these people too much airtime. I don't even want to have them in my damn title anymore. We have given them enough air time. So we're going to shift a little bit. I am going to be mostly focusing on what you are going to do to start living your life instead of focusing so much energy on them and trying to figure them out and marinating on them and hyper-focusing on them and all the diligence overcompensating for what has happened to you and trying to fix yourself, your mind by understanding them.

(02:38)
And we have all those episodes you can go through. I've got tons of episodes on understanding them, how to deal with them. So I was like, I've said all I can say. Sure, I could repeat it in all different ways and that's not what I want to do anymore. Okay? So I'm going to touch on things like it is important to understand it, but those episodes are there. Understanding though is not the same as rebuilding your life, right? You can understand something and that doesn't change. It helps, but it doesn't change your whole situation. And something huge, what I've been learning about after prolonged stress, our bodies and minds may still remain on high alert. So even through work I have done myself, there's some background noise there. So we're going to address how to help that heal even more and that we deserve more than simply getting through the day or surviving.

(03:46)
That is not living. It's not thriving. I used to have But Still She Thrives is my title because thriving is important. And how the healing can also involve pleasure, laughter, connection, joy, feeling that sparkle again, which you know I love the sparkles, right? And we're going to go slow but impactful. So we can spend years finding out why someone treated us the way they did. But if we started spending that energy, figuring out what makes us feel amazing, focusing on our own needs, our own wants, and you'll get there. I know you might not feel like you can even get there right now. You will.

(04:34)
Then we'll be able to, and we can do that through nervous system regulation, mind body healing. This is the big thing I have been learning about in probably the last three months. Amazing stuff. Meditation, somatic practices we've already talked about here. We're going to focus more on this stuff. Rebuilding confidence, always talked about that, going to really hammer it in. Finding joy. We need those dopamine. Even if you don't feel like it, it's like do it anyway and then sometimes you have to go out not feeling great. And once you get there, you feel great. Have you ever had that happen? And creating a life that feels really good. You deserve that. So you can intellectually understand that you're safe while your body still responds as though danger is nearby. So when someone has experienced prolonged emotional stress, you guys, we become accustomed to scanning for problems.

(05:40)
And this is where the illness comes in that I'll talk about because you can stay stuck when you're already down if you are someone who's gone through abuse like we have because deep down, deep down, you're always waiting for the shoe to drop or trying to scan what's not right? How can I keep myself safe? What's wrong? Looking for problems, looking for problems because you essentially were trained to be that way. You know all about that. So even after you leave the relationship, you might notice you have difficulty relaxing, feeling guilty when you're doing something enjoyable. I have that in the way of I don't feel worthy.

(06:29)
I feel guilty in a way of when I'm not doing purpose work, I still have that issue. That's one of my biggest issues I've always struggled with is if I'm not reaching enough people, if I don't have enough clients, it's not about the money. It's not about the clout. It's about my own insecurities and feeling like I need to be doing more, which can come from this abuse cycle. Being easily startled or overwhelmed. Yes ma'am. Definitely after I gotten sick, my nervous system took a big hit. Constantly anticipating something going wrong, right? You're just like waiting for something to go wrong. If things are really good, you feel weird because you're like, oh, this can't be right. I even had that when I met my husband. I was like, there's no way. Something's off. Something's off way too nice. Likes me, treats me well. No, this can't be right.

(07:34)
And feeling disconnected from your own needs and desires because you were trained to fulfill somebody else's.

(07:43)
And that could have started with your childhood. Even if you were in a narcissistic relationship later, it could be as a result of being treated a certain way as a child. So healing isn't just about understanding what happened to you or how to deal with the narcissist. It's also about learning how to experience life differently from a different angle. So like I said, it can be gentle movement, breathing, exercise, music is a big one for me, grounding and enjoyable experiences to support your recovery. Okay? So let's rename this together. Right here right now, I'm thinking of every week I want to do just a fun reset. We're just going to do sparkly... Oh, I was doing a YouTube video this morning and I said something.

(08:48)
It was like give glitter. So maybe this can be your glitter of the day kind of thing, but glitter of the week. All right. I'm going to have to think about this separately. And then also you can always email me. My email should be in the show notes. FiercemamaC@gmail if you have ideas for names. Either sparkle or glitter, something catchy. Okay?This just like weekly glitter. It's going to be fun, uplifting. We're not going to suffer anymore. We're not letting them take anything from us anymore. We get to respond. It's not what happens to us. It's how we respond and we're going to start sparkling one sparkle at a time as I always say. So let's see. First, and you can save this for later if you're driving or something, but if you're right there, let's just loosen up, relax your jaw, drop your shoulders. Seriously girl, they're not earrings.

(09:49)
Your shoulders are not earrings. They don't need to be up on your ear lobes, okay? Drop them.

(09:57)
Now feel your feet on the floor. I'm doing it with you right now. I'm getting up. I was sitting on the floor doing this. Okay? Taking my shoes off. Got naked feet, naked sparkly feet on the ground. The rug counts. I don't care. I was thinking that earlier today. I'm like, does concrete count because I don't want to step in these bugs. I don't know what's in that soil, right? There's anxiety for you. I'm like, fine, I'm just going to do it on concrete. So I concrete grounded this morning. Now I'm doing the rug. Do it with me. Okay?

(10:33)
Okay. Now feel your feet on the floor. Look around your space. Notice three things you can see. Three things. And really look at them for like five seconds each. Observe their texture, their color, how they make you feel. Maybe a fun memory is attached. Okay. And look at your third item. Kind of breathe it in and just be with it. Okay? Okay. Now ask yourself something we sometimes forget to ask when we've spent so much time focused on someone else's needs. What would feel good for me today? What would feel good for me today? I don't know why. For me, I just saw a cup of tea and a blanket.

(11:54)
The answers are in us. You just got to ask, girl. You just got to ask. Not what you should do, not what's on your to-do list, not what someone else expects of you or what you have to do for someone. What would genuinely bring you a little peace or joy? Maybe it's putting on your favorite song, dancing. I'm dancing right now. I'm shaking my hips. I love dancing. Dancing. Maybe it's making a YouTube video. Maybe it's baking. Maybe it's reading an old book you love to your kid. Maybe it's doing your makeup just to do it for fun.

(12:41)
Maybe it's going to TJ Maxx, girl, 1999. Calling a friend. I encourage you to choose one small thing and actually do it. Don't say, "Oh yeah, that'd be nice, like me and my tea." No, this day will not end without me drinking tea. Okay? Have your sparkle moment, your glitter something. We got to name this something good. It'd be so fun. I'm very big on words. So sometimes rebuilding your life starts with remembering that your happiness matters too. Okay? So for next week, next episode, maybe we'll do a little... I'm trying to think. This is all, I didn't plan on doing this, but I got a few episodes up my sleeve. I know people will want to hear. So maybe why you still feel on edge after narcissistic abuse, right?

(14:17)
How to feel safe in your body again, the guilt of being happy after abuse, finding your sparkle again, like all this, right? Like reconnecting with who you were before, before this shiz happened. Maybe some somatic healing. Okay? But next week, I think we'll start with how to feel safe in your body again. I think that's really important. Okay? So don't forget to subscribe, hit follow, subscribe, whatever, on whatever podcast platform you are on. Okay? And I want you to remember something, okay? You are so much more than what happened to you. You're not just someone who survived narcissistic abuse. That is not your identity. You are a whole, beautiful, complicated, we can be complicated, but we're fabulous. Fabulous, queen, with dreams, desires, and a whole lot of life left to live. And that's what this next chapter's about. Less obsessing over what they did or why they did it or why I feel this way.

(15:48)
I mean, we can touch on those things. I've touched on them if you want to go, but don't sit in that hole. We are climbing out of the hole because life is short and how do you want to spend it? Do you want to spend it in your mind trying to figure everything out all the time? That's what I did with this illness. That's why this comparison is amazing to me, seeing the parallels.

(16:19)
Still nobody knows exactly what's wrong with me. I've spent seven months trying to be my own doctor, therapist, everything. It has been absolute hell and I want to live again. So it's very similar, just a different chapter of the same book, right? So less obsessing over all of that stuff, more discovering what makes you feel alive and actually living it because we're not just surviving, right? You don't have to just survive. You go and get your sparkle back. We are going to get our sparkle back. Okay? I haven't gone out with friends in seven months. I mean, I barely... I go on outings. I push myself to just go walk around the shops or whatever with my family. Barely done anything though. No big group things. I get overwhelmed easily. It's been hell, but I want my sparkle back. So I'm actually talking to a therapist now.

(17:30)
He's awesome. And I was telling him I just get overwhelmed and there's this Halloween party I got invited to, but I just don't know. And he was like, "Queen?" No, he didn't say queen, but I should train him to, huh? No, but he said, "Well..." Oh, what he did, this was actually really smart. He said, "Go look at pictures." I said I went last year. He said, "Go look at pictures of last year's." So I did, and I ended up tearing up, getting all sad. He's like, "What's coming up?" And I was like, "I miss her. I miss me. I miss that." And he was like, "Well, you have the opportunity to live it again this weekend, so you can make that choice. Even if you don't feel as good as you did a year ago, you can choose to do that and see what happens." So we have to make choices.

(18:31)
Not like this is all easy, but I do believe in the mind-body connection. I am going to talk a lot about that. If you don't know what that is, you soon will.

(18:44)
How the mind really can create physical symptoms, mental symptoms. Not saying any of the symptoms I had were not very real and caused by COVID, but staying kind of stuck and hyper-focusing and whatever can make things worse. I don't know if that's the situation or not, but it definitely can't make them better. So the mind-body healing is really about living your life, not focusing on the things, not Googling, not going... And you can use it for healing from something like you all have gone through, right? So we're going to get our sparkle back together. We're going to be a bright ass group of ladies, queens, very shiny, so bring your sunglasses. And this is painful. I get it, but that doesn't mean we have to sit in the pain. How do you want to feel, right? We're going to get you there. So I'm glad to be back and we're going to figure out a fun name for our weekly sparkle and glitter all over the world, shine bright like a diamond.

(20:20)
And I look forward to hearing from you guys. Feel free to email me. And yeah, we got a lot of fun to have. Bye queens.

If you can’t seem to let go—even when you know they’re wrong for you—you might not be in love… you might be trauma bonded. In this episode, we break down 5 clear signs you’re stuck in a trauma bond and why it feels so intense, confusing, and hard to walk away. This is about clarity, not shame—so you can finally start breaking free.

💖 Work With Christy
✨ Ready for real-time transformation?
Step into your power with Christy 1:1. Her 3-Month Transformational Coaching + Somatic Healing package helps you regulate your nervous system, rebuild self-trust, and feel safe in your own skin again.
👉 https://shethrives.thrivecart.com/transformational-coaching-quarterly/

🎁 Fun Queen Resources
💌 Join the Free Private Facebook Community — connect with other Queens rebuilding after narcissistic abuse.
👉 https://www.facebook.com/groups/narcissisticabuserecoverypodcast

👑 Grab Your Free Boundaries Pocket Guide — learn how to say nope without guilt.
👉 https://christyjade.ck.page/ce79ea9250

💬 Copy-Paste-Peace Scripts — ready-made boundary phrases that protect your peace.
👉 https://shethrives.thrivecart.com/copy-paste-peace-scripts/

TRANSCRIPTS
Speaker 1 (00:00):

If you ever said, "I know they're bad for me, so why can't I let them go? " This episode might change everything because what if it's not really love at all? Welcome to your Thursday Thrive In Five, your five minute pause from the chaos, the gaslighting, and that text you knew better than to reply to. Take a breath queen, this one's for you. Hello, hello my queens. How are you? It has been, I don't know, let's look at the date. Over two months, I believe, since I've had a new fresh episode. I got COVID for the first time ever and it reactivated my mono that I had in my twenties that just stays there looking cute in your body for decades. I'm 46, sorry. I also had a birthday during this horrendous time. I ended up in the hospital. I had heart issues. I am now on a ... This is all TMI, but you know who I am.

(01:15)
I'm like queen of TMI. I have to take a heart medicine, hopefully not forever, a beta blocker because my heart rate just would not settle. Basically it threw my nervous system into chaos and even the queen of somatoculin couldn't comment the hell down and I couldn't sleep so I am on a little sleep sedative. And again, hopefully I can come off of all these, but for now they're keeping me in check, but I was almost like bedridden other than a few things here and there for two months. So my body, I'm like just crawling out of a deep ... It's like I've been in a bunker, but it feels like it was for a year. The body atrophies quicker than you fucking think. That's what I've learned here.

(02:11)
So that being said, I have les energy. I am fatigued still, not like to the extent I was and it's hard knowing what is recovery and what's just like reconditioning my body. So I will spare the rest of the details, but I'm crawling out of the hole and I know some of you checked on me. Thank you very much. Sorry if I didn't get back to all of you on messages and stuff. It's been a wild ride, but I've missed doing my podcast. So here we are and before all this happened, I planned on doing a series basically on trauma, trauma bonding, stuff like that. So today we're starting this new series and we're talking about something that keeps so many women stuck longer than they need to be, these trauma bonds. And before you go, "Oh yeah, heard that term." Right? It's kind of like a buzzword.

(03:10)
I want you to stay with me because most people do not fully understand what this actually feels like in real life because it doesn't feel like just straight trauma. It can feel like love, like chemistry, like connection. It feels like, but we had something special, right? So today I'm going to walk you through five signs. You are trauma bonded, not in love. And I want you to gently notice what resonates with you. No shame, no judgment, no kicking yourself.This happens to a lot of people with narcissists because they're really good at what they do. Okay? Just be aware. So sign one. You can't let go even when you know better. Okay This is a big one. Logically you know this person hurt you or continues to hurt you. This relationship was unhealthy. You deserve better. Maybe you don't think you do. Some people aren't there, but maybe you do.

(04:18)
And yet you still miss them. You still think about them. You still feel pulled back or get pulled back into their shit, into their chaos, right? That is not you being weak. That is your nervous system being conditioned. So a trauma bond is literally created through cycles of emotional highs and lows. Your brain gets hooked on the relief after the pain. Hear that again. Yo brain gets hooked on the relief it feels after the pain. So you're not like ... Some people are like, "Oh, you're addicted to chaos. You're addicted to the abuse." You hear all these things, right? Like you're addicted to bad boys who actually have been conditioned and are addicted to the relief after the bad things that they put you through or the hurt, which is a cycle, right? The abuse cycle. It is a cycle. So you're not crazy. You're conditioned.

(05:22)
Number two, sign two, the highs felt addictive. So let's talk about those good moments and this really reminds me of a relationship I had long ago with a narcissist and I always joked, but ha ha, not so funny. It was like Eminem and Kim. And I don't think it was to that extent, thank God. But those highs were so high and this is what keeps the bond alive. When it was good, girl, it felt really good. They're charming. They can be attentive and loving. Maybe everything you wanted or dreamed of. Maybe you wrote down what you wanted and they were it in those high moments. And your brain goes, see, that's who they are. It's in there. I saw it. But here's the truth. That version of them is just part of the cycle. The high only exists because of the low and your brain gets addicted to chasing that high again.

(06:34)
Okay.

(06:37)
Sign number three, you find yourself blaming yourself more than them. This one hits deep. You find yourself thinking, well, maybe I overreacted or maybe I'm sensitive because they probably have told you you're sensitive or you overreact or you're just crazy. Or maybe I pushed them away. Maybe it was how I dealt with relationships. Maybe I'm not seeing it. Or maybe if I just handled things better, it would've worked or they would've been better to me or they wouldn't have hurt me or they wouldn't have had to be how they were because I was how I was. No. They were the ones causing the chaos. This is just what happens when you've been gaslit, right? Yo brain starts turning inward instead of seeing clearly outward like a healthy brain does. So instead of saying they hurt me, you say, "What's wrong with me? " Does that sound familiar?

(07:45)
Instead of saying, "They hurt me. " Saying that out loud. You say, "What's wrong with me? " Or, "What did I do? " Or, "Why did I do this? " It starts to go inward. Okay? Sign number four.

(08:06)
We can all relate to this one. You feel anxiety more than peace. Real love, the healthy kind that I now have with my husband and you can get as well for just 1999 on QVC. No, but you can. Don't worry. There's still hope. Okay. There is healthy laveta there. It feels steady. Trauma bonding feels like this. Walking on eggshells. Waiting for the next shift up or down. Overanalyzing text messages or what they said or what they didn't say. Feeling relief, then dread, then relief again. Is that familiar? The emotional whiplash and your body knows it. That tight chest, the short breath, you're spinning mind ruminating all the time. Get stuck thinking, thinking, thinking. That is not healthy love. That is your nervous system in what we call survival mode. Whether you are going through physical, emotional, spiritual, financial abuse, any, all of the above, your nervous system is reacting.

(09:45)
Sign number five. You confuse intensity with connection. This one is important. They're all important. But man, that intensity can take over. This one's huge. Huge, huge. Okay. You think we had something so deep, something like I've never had before, something I'll never get again. By the way, that's actually a good thing. I remember thinking that with that relationship like, "Oh, I'll never have these highs again. I don't want those highs again because guess what? With those highs come very low lows." But what you actually had was intensity, not intimacy and there is a difference, right? Intensity is fast bonding, right? They love bomb you right away. They adore you. They say everything you wish you would've heard from everyone always. Oh my gosh, there's finally this man or woman who knows how to show love and they're not afraid to show it. And I feel special.

(11:03)
Big emotions. Intensity is big emotions, right? And very high highs, but what? Class, what comes with those highs? Low lows. Yes. Intimacy is what? And this is what you need to really hear. This is what I have with my husband. Safety. Consistency. I think I'll bold that one in my mind. Consistency. I will tell you right now there are no narcissists out there that are consistent and I can put my stamp on that. Okay? And intimacy is calm. Are you going to have a thousand percent agreement all of the time? No. But overall, if you're zoomed out looking at a pattern of a healthy relationship and love, you are going to feel safe. You're going to feel like you're on the same team. You're going to feel consistent energy and emotion. And overall, you're going to feel a calm, a comfort in this relationship like I do.

(12:26)
I feel like I'm so certain of my relationship. There's never any question. It's just like it's stable. That's a good word for it too. Stable. I can lean on my relationship. I know it's there. I know it's not going anywhere. I know that I'm safe, emotionally safe in it, physically safe in it, mentally safe in it, financially safe in it. Unless I go play some blackjack. Just kidding. All right. If it didn't feel calm, it wasn't secure. If you're listening to this, you're probably in a very insecure relationship or maybe still are and you know my advice. Listen to the other apps and get out. You deserve so much better and there is so much better out there. Sometimes we may ... I did feel like I deserved more at a point when I was with that ex that was a narky narc.

(13:26)
I kind of knew I deserved more. He'd make me question myself, of course. But part of me was more like, "But then why does it feel so good when it's good? Like that can't be normal. I'll never find that again." And I'm telling you, that type of good is not the good you want. And I'm not saying I don't have high highs with my husband. We have extra fun times or we laugh a lot together, but there's a difference between that crazy almost out of this world high that is unfortunately balanced with the very low lows.

(14:13)
So you don't need more willpower to pull out of this situation to either not get pulled back or just you're struggling just moving forward, even if you're not going back to them or in touch with them, just emotionally and healing and going back to your thoughts, right? They can still have you mentally, even if you're not with them physically or emotionally. They can still have your fucking brain. I know, honey. I've been there. Okay? You don't need more willpower. You need nervous system support. You need clear boundaries and you need the truth over and over and over again, because your truth has been unraveled.

(15:04)
And once you see the real of the pattern, you can start breaking it. Okay? So if this episode hit you and you're realizing, oh, this is deeper than I thought, you don't have to do this alone. This is exactly what I help women do. Break trauma bonds, regulate their emotions, and finally feel free again. And all the ways to work with me are in the show notes. So pick your poison. Just kidding. Let's chat. And if you're in a place and this is for not the women who are trying to get out of these situations, the women who I work with are disconnected. That is a requirement and you must be disconnected from the relationship. Okay? So you've got to be disconnected already. You can't be living with your narcissist person. You are on the other side, you're seeing the patterns and you're going, "Okay, I know I can do this.

(16:12)
I want to do this. I want to move on with my life. I've already made steps to be away from them, but I feel stuck mentally. So Christie, I need your help." That is the women that work with me so we can step forward and up and out and fly like fly. Okay? So next we're going to talk about why trauma bonds feel like an addiction and how to actually start breaking them. So definitely hit the follow button or whatever. I don't even know what it says on there, whatever podcast platform you are on to follow my podcast so you start getting all of my lovely episodes again because this is going to be a very epic series if I don't say so myself. I'm not biased at all. All right. Thank you so much for joining. I have missed you guys and you can always feel free to email me.

(17:20)
My email is always in the show notes and just say hello or tell me about your situation, just whatever. I love talking to my people. So send me a little note and I hope you all have a fabulous day and you deserve healthy love and a healthy mind that can get unstuck from this boo shit because that's all it is. It's just a little bullshit. All right. I'll see you in the next episode on Thursday. Bye.

Still replaying every convo, text, or mind game—trying to make sense of the narcissist? In this 5-minute reset, Christy Jade shows you how to break the brain loop that keeps you obsessed with understanding them and finally reclaim your peace. Learn how trauma trains your mind to overanalyze—and the simple somatic shift that ends the cycle for good.

💖 Work With Christy
✨ Ready for real-time transformation?
Step into your power with Christy 1:1. Her 3-Month Transformational Coaching + Somatic Healing package helps you regulate your nervous system, rebuild self-trust, and feel safe in your own skin again.
👉 https://shethrives.thrivecart.com/transformational-coaching-quarterly/

🎁 Fun Queen Resources
💌 Join the Free Private Facebook Community — connect with other Queens rebuilding after narcissistic abuse.
👉 https://www.facebook.com/groups/narcissisticabuserecoverypodcast

👑 Grab Your Free Boundaries Pocket Guide — learn how to say nope without guilt.
👉 https://christyjade.ck.page/ce79ea9250

💬 Copy-Paste-Peace Scripts — ready-made boundary phrases that protect your peace.
👉 https://shethrives.thrivecart.com/copy-paste-peace-scripts/

 

Speaker 1 (00:03):

Welcome to your Thursday, thrive in five, your five minute pause from the chaos, the gaslighting, and that text you knew better than to reply to take a breath Queen. This one's for you. All right, take a deep breath today, queen. Happy Thursday. This thrive in five is for the woman who cannot stop replaying all the conversations, the manipulations, every, why did he do that? Why is he doing that? Whether it's your past or current situation that you are having to deal with a narcissist. Maybe you're, maybe it's a family member, maybe it's your boss, but understanding the narcissist will not bring you peace, and we think it will, right? We try to understand to relieve something in us, but your brain keeps dragging you back, even though deep down you probably know, you'll never fully understand and comprehend a narcissist because they don't make sense in the same way we do.

(01:18)
They don't think the same way we do. They're not healthy people. So let's shift that today. So here's the thing, your brain is not broken. It's doing what it was actually trained to do, to analyze danger, to stay safe by being in the situations. So when you lived in a narcissistic environment, you became a detective. You were constantly decoding, tone, expression, hidden meanings. Are you shaking your head yet? Because your survival basically depended on it. So now that you're free, your brain doesn't realize it can stop working overtime. That's the loop. The body's addiction to this vigilance disguised as logic. It's not logic, it's vigilance. It's over vigilance, right? So let's get to today's practice. It's a calming quick one, and we are going to calm that beautiful brain of yours that deserves every piece. So wherever you are, gently place one hand on your heart and one on your belly. You're going to inhale through your nose for 4, 3, 2, 1. Hold for one, two, and exhale, 5, 4, 3, 2, 1. Now you can repeat after me. I am safe.

(03:17)
I don't need to understand them to be free. How's that feel? So as you exhale, imagine the thoughts spinning in your head, melting down into your body and out through your feet. So we're going to inhale, 1, 2, 3, hold it. And as you exhale, imagine those thoughts that just whine and whine melting down your body and out your feet. Let your body carry what your mind can't. So if you want to repeat that a couple times, you can always pause this. Do it as many times as you need to, and each time, remind yourself, I choose peace over answers.

(04:24)
You get to choose, and it might seem hard, but every time you do this, you get closer. Every time you do anything somatic, you really get closer to it so you don't heal by finding new information about them. That's what we think. You heal by giving your nervous system proof that the danger is over. I'm going to say that again. You heal by giving your nervous system proof that this danger is over. And I know everyone's situation is different, but most of you are on the other side getting out of the situation. You've left your co-parenting or you're not living with the person every day like you once were. That could be a parent, a sibling, an ex, right? So this is really for you that knowing you are out of imminent danger and you need your nervous system to come on board with that. So every time you redirect from analyzing them to soothing yourself, you're rewiring your brain for peace. And that is the power they never want you to have, right?

(05:56)
Ugh. It would just kill them to know you're at peace. They want you all up in the chaos with them. They want the control of your peace. They want to hold your peace and never let you have it. And we're not here for that. Are we Queens? No. So if you're ready to learn the deeper somatic tools, this is just the tiny tip, right? This is what I can do on these podcasts. I can give you as much as I can give you and I try. But to really do the deeper transformation and use those tools that really go in deep and are longer lasting to stop those mental spirals and actually feel safe in your own body. You can do that by working one-on-one with me, and that is where the real rewiring happens. I always have the link in my show notes of the podcast.

(06:50)
So if you're on Apple, you go to my main page there, or this episode description, I'll have it there as well. It's all over my podcast. And that is where the magic happens. And if you're not there yet, keep taking these five minutes for you. Your piece is rebuilding itself every single time you choose it. Saying out loud, like I'm serious, saying things out loud is so helpful for our brains and bodies to connect, to catch up with each other saying, I'm choosing peace. Or what is the most peaceful choice I can make right now? When you're in those situations where you're like, I don't know what to do, what is the most peaceful choice for me? What's the most peaceful choice for my child if you have a child, right? I get it, I get it. That also it can swing the other way where we just, we want to show them or we want to, they're acting crazy and we feel like we need to meet them where they're at. No, we need to be the peace.

(07:59)
I get the justice part, trust me, my middle name, my whole life was seeking justice all around. And then once I realized what a narcissist was and how manipulative they were, and I had one in my life, I was like, oh, I'm going to show them that I'm onto them and this and that, and I did. And I learned the hard way. That's not actually how you win with narcissist. Winning is having peace and doing the work that you are no longer affected by them. It's not overnight, but it can happen and it can happen quicker than you think, which is beautiful. Ask my clients. Okay? So take one more deep breath queen. Inhale and release. And remember, your freedom doesn't live in their story and their narrative and their bullshit. It lives in your body that you get to choose, you get control of to say, I'm going to do X, Y, Z.

(09:05)
What's that? X, Y, Z. I hope it's peace. You look way better in peace than you do in chaos. Okay? Alright, so don't forget to follow this podcast. Share it if you think it would help someone else. Of course, if you want that deep transformation, I do have two spots open for the next three months, I believe. So grab a spot if you want one. And remember it's every Tuesday and Thursday we have Tuesday are the longer episodes. We dive deep talking about doing the talkie talk, and then the Thursdays are thrive in five where we try to do a little more of the somatic stuff, little exercises and tools that you can take with you. Alright, I'll see you in the next video. Smooches love yous and keep cleaning.

Empowered Boundaries Course

https://shethrives.thrivecart.com/empowered-boundaries/
 
EMAIL ME! fiercemamac@gmail.com
 
TRANSCRIPT:
Speaker 1: (00:00)
Huh, that's me being creepy, but also me introducing what we are going to talk about today, which is breath work. What are the benefits of breath work for people who are looking to heal? Stay close and you will find out,

Speaker 1: (00:18)
Hey Queens, welcome to, but still she thrives. Do you wanna stop getting caught up in that wicked web of a creepy crawling narcissist? You find yourself up late at night replaying the abuse you put up with and wondering how you can heal now. Do you wake up hoping for healthy relationships and peace only to feel totally exhausted? And mind F girl, I see you, I'm Christie. I too had to disconnect from toxic people in my life and I wished I could undo the damage I felt ashamed, lonely and kind of lost. But I'm a stubborn Italian and I refuse to give up. I found ways to recalibrate my mind and embody more quickly than I thought and can now share them with you. In this podcast, you will find coping tools, healing methods, and confidence boosters so you can trust yourself and find peace and freedom. So shields up ladies, let's go protect our peace.

Speaker 1: (01:15)
I was introduced to breath work during the global pandemic of 2020 when I think we all needed some breath work. Uh, it was good timing. Yes, I was introduced to that and it really can be life changing and there's so much more to it than you would think. There's all sorts of types of practices. That was all a lot of words to say. Different practices for breath work, just different patterns, different ways you can use it from physical healing to mental and emotional and spiritual healing. There's just a lot of jam pack goodness up in the breath work world. I have done some breath work with my clients and I am getting certified to not only do breath work but all sorts of fun somatic healing therapies. So I'll be talking about that more. But I also wanna get to the point of this episode and dive in.

Speaker 1: (02:13)
So what does breath work do? Breath work refers to various practices that involve conscious control and manipulation of our breath, right? And we do this to achieve specific outcomes, like I said, that can be physical, mental and emotional wellbeing. So while individual experience can vary, these are five ways in general which breath work can potentially contribute to your healing on this lovely healing journey you are on. Number one, stress reduction. And this is big. This is a big one. We want stress reduction when we're going through the healing journey. We don't need extra stress, we need a lot less. So this is a great way. So deep and rhythmic breathing activates what is called, and you may have heard of this I've mentioned a couple times in some of my episodes. But parasympathetic nervous system, right? And this promotes relaxation and reduces the effects of the body stress response, which is normal in our everyday lives.

Speaker 1: (03:17)
But we can use this breathing to activate the parasympathetic nervous system. And this can lead to lower levels of cortisol. I've heard that word thrown around a lot. It is the stress hormone and this can help lower it and get you to a calmer state of mind, which will help alleviate all the symptoms with stress related crap, right? We, we know all the feelings, the racing heart, the sweating, the nervousness, the worry, all of that can totally be helped just by deep and rhythmic breathing. That's why they do it during labor. Number two, improved mental clarity. This was like the icing on the cake for me. So focused and intentional breathing can enhance mental clarity and concentration. So increasing this flow of oxygen to the brain with, again, there's different patterns we can use for different things, but increasing that flow of oxygen can improve the cognitive function and help all of us gain better control over our thoughts and reduce that mental fog.

Speaker 1: (04:30)
Can I get a what? What for the perimenopause women of the world right now? Or a menopausal mental fog is a thing. I'm starting to get it. I'm not loving it so I'm gonna start doing a little more breath work around that. But it enhances the overall mental wellbeing. So I am loving this benefit. Number three, emotional release breath work can provide a very cathartic release of those pent up emotions. Certain techniques encourage the expression and release of those stored emotions letting us process and let go of the burdens we carry, right? This can be particularly beneficial for those dealing with trauma. We know about trauma if we're in that narcissistic world, which if you're on here, you may be anxiety in general or grief And grief is a huge one. And around the holidays it can be really, really hard if you have been grieving someone or you just grieve have had to grieve anyone or a loss of a relationship, even that can be considered a grief, right?

Speaker 1: (05:40)
So it's releasing all of these things and breath work can kind of release that, you know? And it's just like that bottled up. Like you feel like you're gonna explode and you hold it in and this is a way to let it out without screaming and crying and punching a pillow. , you just gotta breathe girl. Um, no, but I do like this one. This is like a great way to, when you're kind of just feeling overwhelmed with emotions, it's a really good way to release it in a healthy way. Not saying that screaming a punching a pillow is not healthy. I mean that is a way you can do it too. Just don't punch anybody or something that could hurt your hand. Okay, number four, enhanced mind and body connection. So breath work often emphasizes that connection between the mind and the body. I am big on this.

Speaker 1: (06:35)
I'm always saying get out of your mind and into your body because they are connected. But sometimes we have to know when to lean into which one. As humans, especially as women, especially as women who have gone through some shunt, we can get so stuck in our mind and our thoughts. So through this mindful breathing, we can become more aware of the physical sensations, our emotions, and our thought patterns. And this increases our awareness for a greater sense of self-awareness, knowing what's going on with all parts of us and a deeper connection between that mental and the physical, right? So why I was talking about the whole leaning on one side versus the other is the more self-aware you are of where your thoughts are, right? Like, oh wow, I'm really in my head right now. Maybe I need to glide over into my body focusing on that breath.

Speaker 1: (07:38)
Maybe you start doing, there's other somatic practices you can do like grounding or just tracking different things going on with your physical body. You can start rubbing your hands together, getting out of your head and into your body will change how you are, you know, basically functioning because you're going from inside of those thoughts and the mind racing and putting it into the the physical body, which is a great place to be when you're trying to calm your nervous system down. Last but not least, regulation of the autonomic nervous system. So again, these various breath work techniques such as diaphragmatic breathing, which is through your diaphragm, very focused on breathing in and out of the diaphragm and paced breathing. I do a lot of that with my clients can influence that part of the nervous system. And this can lead to a better balance between this sympathetic, which is that fight or flight.

Speaker 1: (08:40)
You know what I mean? I'm always the fight person. Unfortunately if something's coming at me, I'm going right back at it, right? But there's also that flight side. I have a friend they actually used to call us fight and flight. I was always like, what is it? I'll take care of it. I'll protect y'all. Little scrappy do as my husband calls me and my friend was flight, like she just doesn't like anything that's just not totally calm. It freaks her out and she shuts down. So she just disappear. Like you'd be like, where did she go? Where did that woman go? And then I'm there with my scrappy dupal, right? But that's the sympathetic part of the system. And then the S parasympathetic is the rest and digest. So these are the branches of that nervous system. So this balance is crucial for your overall health.

Speaker 1: (09:34)
So you've got to be having a balance of both of these helping to reduce, get this, y'all get this helps reduce chronic inflammation, which is one of the biggest part of our modern world as like as far as health goes, there's so much inflammation from diet, from stress. That nervous system, when it is all crazy and chaotic, it throws our system off and it causes chronic inflammation. So this can help promote the healing process within the body. And I think that's freaking epic and I love it. And I love this work. I'm so excited to be getting deeper into this myself as I go through my certification. So I can definitely touch on this stuff I do with my clients. Like I said, if you want to work with me, do some coaching, do some breath breathwork, do other modalities of energy healing, please look at the different packages I have in my show notes.

Speaker 1: (10:36)
And also you can always email me at fierce Mama C at Gmail, that is in my show notes as well. And breathwork really is a great supplement if you're in therapy, if you're doing coaching, if you're just on a healing journey trying out different things to see what works best for you, it's a great thing to explore. And with like talk therapy coaching, it's really a good, good supplement to get the healing from the body out. Almost that sounded weird like where we we're a weird transformer, but all the talking and coaching and motivation, like there is a lot of great things happening there. I see it with my own clients, but I wanted to start adding this deeper layer so we can also in parallel be really going deep and heal from the inside out while we are doing a little of the coaching therapy.

Speaker 1: (11:25)
So I'm so excited to be kind of doing the shift. So any feedback from you guys on things you would like to see me cover on here on this podcast, please email me again in the show notes. Um, and a reminder, if you have health concerns, please consult with your doctor before incorporating breath work into your practice just to make sure you're all good. If you're a typical healthy person, obviously you wanna go in slow and you don't wanna do the, the really deep fast breaths like right away. In my experience, I did that right away. 'cause I'm always like, look at me, I'm gonna jump in everything I do. I like to like really dive in and I did a little too fast. I didn't like pass out or anything, but I was like, I think that I feel a little bit lightheaded. So definitely go in slow, work your way up.

Speaker 1: (12:16)
If you're a typical healthy individual, if you do have health issues, talk to your doctor about how you can make breath work, work for you. There's definitely ways to do it. It's just gonna probably be slower, the pacing, maybe building up very slowly, but that is not my specialty. So I would like you to check in with your doctor if you do have those special health conditions. Okie dokie. Anyway, I love you guys. I'm so excited for, I don't know, life . No, I'm excited to introduce you to this modality. If you have not heard of it before. Most most of us have heard of breathing. That's a thing. But breath work as in really being a healing tool. I'm just, I'm just so excited and fascinated by how beneficial it can be. So I will talk to you in the next episode of, but still Sheath Rises. Let's Hands to Heart It. We're gonna do a couple affirmations here. If you're on the road, do not put your hands on your heart, please keep 'em on the wheel unless you're in an Uber . All right, let's take a deep breath in through the nose and out one more through the nose and out.

Speaker 1: (13:36)
I can heal myself. Repeat after me. I am healing every day. Last one, KA, I'm a queen. Alright, Queens, I love you. Keep that chin up. You are doing an amazing job. It is holiday season if you're listening to this live, and the narcissists come out full-blown. So be prepared. Let me know if you need my support, message me or sign up for one of my packages and I'll talk to you soon. Smooches Andes.