Home
About
Book
Writing
- Bylines
- Reflections
Teachings
Events
Press
Connect
Podcast

Home
About
Book
Writing
- Bylines
- Reflections
Teachings
Events
Press
Connect
Podcast

Instagram Tiktok Facebook Youtube

Home
About
Book
Writing
- Bylines
- Reflections
Teachings
Events
Press
Connect
Podcast

Home
About
Book
Writing
- Bylines
- Reflections
Teachings
Events
Press
Connect
Podcast

Dr. Lotte_ Science and Soul

Post navigation

Previous PostPrevious Dr. Lotte_ Science and Soul

sarahezrinyoga

Sleep and I have had a complicated relationship my

Sleep and I have had a complicated relationship my entire life 😴 But now, as I embark on the perimenopause journey, I’m not leaving anything to chance!

Funny enough, I sleep better now than I ever have in my life (*knock on wood 🪵), even with a 3-year-old who still makes midnight appearances at my bedside. My secret? These 4 Yoga Snacks for a Restful Night’s Sleep:

1️⃣ Light movement on the edge of the bed - gentle stretches to release the day
2️⃣ Essential oils - because aromatherapy is science, not just good smells 🌿 (miss your blends @elliemdominguez )
3️⃣ Gua sha face massage - relaxation AND skincare in one? Yes please! ✨
4️⃣ A short, meaningful reading - feeding the soul before the body rests 📖

I chalk my sleep success up to this nighttime yoga snack routine that signals to my body it’s time to wind down.

Who said snacking before bed wasn’t good for you? 😉 These kinds of snacks are actually recommended! 💤

What’s your favorite bedtime ritual? Share below! 👇

#parentingtips #momselfcare #yogalife #sleeptips #perimenopause #yogaeveryday #nightroutine #holistichealth #sleephacks #wellnessjourney #yogasnacks #sleeprituals #womenshealth #yogaathome #bedtimeyoga #maternalmentalhealth

My life is divided into two parts—before my mom

My life is divided into two parts—before my mom died and after.

Her death was a splinter in my timeline. I’ve only had a few over the four plus decades I’ve been on this planet, but the magnitude of all the splinters combined was a tiny quake compared to the cracking open of earth that happened when my mother left.

Fifteen years later and my mom is still the first person I want to call. When I ache with loneliness and feel like no one understands me, it’s code for, “I want my mama.” At 43, I still need my mom.

I have so many questions.

Mostly, “How did you do this?” *gesturing around to the never-ending laundry and dishes and the insatiable needs and the resentment and the exhaustion and the overwhelming love, and that deep feeling like I am missing a huge part of my life right now, even though society screams, “Your children are your whole life.”

And, “How did you cope with no longer feeling whole?”

Of course, I know the answer to that one.

She tried to fill the hole with rum and coke and cabbage soup diets and drastic career changes and remodels. She tried to change the outsides to better her insides.

It wasn’t until she got sober that she realized it was a God-sized hole. No substance or entity could fill it –she was already whole and it’s remembering that which is all of our work.

“Don’t be a hungry ghost,” she’d warn me in high school, as I complained endlessly about not getting something I ”needed” (let’s be real: wanted). A Dunhill Menthol cigarette always perched between her perfectly-manicured fingers.
Continue reading on Substack.

Women’s time is treated like sand—always slipp

Women’s time is treated like sand—always slipping away, always expected to be infinite. Meanwhile, men’s time? Treated like diamonds 💎—precious, protected, and valued. (Thanks, @everodsky and @fairplaylife , for that mic-drop.)

So let’s flip the script.

So much of the work women do at home is unpaid and underappreciated. And while we could do it all, that doesn’t mean we should. If there are tasks that drain you—ones you don’t love but that eat up your time ⏳—it might actually cost you less in the long run to pay for help or to ask for help. Because what you’re really buying back? Your energy ⚡️. Your presence. Your freedom.

I fully acknowledge the privilege of being able to afford a cleaner, and I know that’s not an option for everyone. But this isn’t just about paying for services—it’s about looking at the processes in your home and asking:
✨ Where can I lighten my load?
✨ What can I delegate?
✨ Who can I ask for support?

Your time is your most precious resource. Let’s start treating it that way.

#FairPlay #MentalLoad #OutsourceToUplift #MomsDeserveRest #TimeIsGold #AskForHelp #MomLife #ReclaimYourTime

Feeling like a phone stuck on 1% thanks to the tim

Feeling like a phone stuck on 1% thanks to the time change? Same.

If you and your kids are dragging, try these 3 quick breathwork hacks to recharge—no coffee required. Ofc coffee is still always encouraged😉

Bonus: you can do these anytime, anywhere… while waiting for pick-up, at your kid’s sports practice, mid-toddler tantrum. Even at Starbucks waiting for that coffee!

⚡ Right Nostril Breathing – Close your left nostril and breathe only through the right. Instant energy boost! The right side of the body is traditionally associated with the sun 🌞

💨 Energy Drink Breath – Inhale deeply through an O-shaped mouth like you’re sipping air through a straw. Feels like a jolt of fresh air for your brain.

🐝 Brahmari (Bee’s Breath) – Inhale, then hum like a buzzing bee on the exhale. Vibrations wake up your system and clear mental fog.

I hope these help you feel a little more alive and less like napping under the kitchen table?

Try them all? Comment your fave below and share why 👇🏼

#daylightsavingsproblems #Breathwork #MomLife #selfcareforparents #energybooster #pranayama #yogamoms #parentingtips

Yesterday was hard. One of those days where grief,

Yesterday was hard. One of those days where grief, exhaustion, and solo-parenting collided. 💔

It was the 15th anniversary of my mom’s passing, and I needed a lot of TLC. But I also needed to show up for my kids.

The only way to do both? Put my self-care first.
✅ I let Mighty Pups babysit while I did some movement.
✅ I said no to playing so I could write outside.
✅ I talked about my mom, lit a candle by her picture.
✅ I blasted ABBA while cooking, even though they begged for Danny Go.

Not all of these choices were popular with my kids. Sometimes, they even think I’m being selfish. But when I’m taken care of, I show up as a much better mom.

And here’s the thing… I didn’t get it when I was little and my mom did the same. Sometimes I thought she was being selfish too.

But if I could tell her one thing now (besides I love you), it would be: OMG, I get it now. 🥹

Because choosing yourself isn’t choosing against your kids. It’s choosing to show up better for them.

#momsupportingmoms #cyclebreaker #mentalload #nervoussystemregulation #motherhoodjourney #burnoutrecovery #selfcareformoms #emotionallyavailableparent #consciousmotherhood #breakinggenerationalcycles #momguilt #peacefulparenting #overwhelmedmom #stressrelief

Leave it to @mothermag @beingoodcompany founder @k

Leave it to @mothermag @beingoodcompany founder @katiehintzzambrano to host the most beautiful, San Francisco, and inspiring International Women’s Day Event!

There were so many sweet details, like goodies from @wellpeople, desserts from @riverasboulevard , and ALL DAY coffee (because, hello it’s a mom’s event) by @ladyfalconcoffeeclub

SPEAKERS including Rati Sahi @therealrati founder of @therealreal Jamira Burley jamiraburley Jessica Hische @jessicahische moderated by Katie Hintz-Zambrano (@katiehintzzambrano)

@amyskitchen catered and I don’t have pics because I ate my food in five secs. Anyone who knows me, knows im a HUGE fan of Amy’s. They also supplied a wandering photobooth to capture candid moments.

And OMG the swag room. Like is this what people feel like at Oscar’s events?! 🙆🏻‍♀️

The RealReal: @therealreal), Cheerie Lane (@cheerielane), Zenni (@zennioptical), People I’ve Loved (@peopleiveloved), Tubby Todd (@tubbytodd), Yogasleep (@yogasleep), Mon Ami (@monami_designs), Sugar Paper (@sugarpaperla) x Breathing Room Home (@breathing.room.home), Calm (@calm), Little Spoon (@littlespoon), Brycie (@brycieprints), Rivera’s Boulevard (@riverasboulevard), Vahdam Teas (@vahdamindia, @vahdamusa), Rothy’s (@rothys), Candlewick Press (@candlewickpress), Jessica Hische (@jessicahische) + Studioworks (@studioworksapp), The Ferry Building (@ferrybuilding), All Better Co. (@getallbetter), 38Tera (@38tera), Potli (@getpotli), Canary (@canarycleanco), The Nurtured Seedling (@thenurturedseedling), Shaped AF (@shaped.sfaf), Mosaic Hotel Collection (@mosaichotelcollection), Grand Tongo (@grandtongo), Neuro Gum (@neurogum), Embrace (@ourembrace), Blue Stripes (@bluestripescacao), Grüns (@grunsdaily), and Dream Recovery (@dream.recovery).

I ran into a local friend Kate Seaton of @the__motherlines and @angelatafoya who I had the honor to interview on a panel for my book. I met tons of new amazing friends (too many to tag).

Feeling very high right now (and not just because of my cold brew and whipped cream from Lady Falcon 😳).

Feeling proud to be a woman, a mom, an entrepreneur, and a San Franciscan right now (this week marks 9yrs up here!).

If you’ve ever wondered why certain self-care ti

If you’ve ever wondered why certain self-care tips don’t seem to work for you… it’s not you, it’s your nervous system.

Not all mom stress is the same — and that’s why the same self-care advice doesn’t work for everyone.

Your nervous system has its own default way of handling stress. Some of us tend toward fight, some of us flee, some of us freeze, and some of people-please).

And it changes given where you are on your cycle (if you still have one) and what the situation is!

Understanding your unique stress style is the key to unlocking a reset solution that fits perfectly into the chaos of your mom life.

Want to know which stress style is currently running the show of your nervous system???

Comment RESET below and I’ll send you a free quiz which tells you your stress style AND unlocks a personalized 1-minute stress solution (designed just for you!) 💪💆‍♀️

Pic the one and only @emiliebersphoto

#momlife #selfcare #stressrelief #mindfulmovement #momreset #nervoussystemregulation #nervoussystemreset #yogaformoms

@scienceof.yoga best-selling author Ann Swanson jo

My kid was LOSING it the other day and nothing see

My kid was LOSING it the other day and nothing seemed to work, but you know what finally did?!

I busted out a cat/cow in the middle of my kitchen.

Not all mom stress is the same — and that’s why the same self-care advice doesn’t work for everyone. Your nervous system has its own default way of handling stress (whether you’re more of a fighter, freezer, people-pleaser, or flight risk).

When you know your Stress Style, you can reset your whole system in just one minute — without needing to escape to a yoga class or wait until bedtime to finally breathe

If you’re prone to yelling or getting angry, you may be a George ForeMom, in which case, the BEST thing to do in those moments is to channel all that energy through movement.

Understanding your unique stress style is the key to unlocking a reset and solution that fits perfectly into the chaos of YOUR mom life.

Curious how you can turn stress into calm, even when everything’s wild?

Comment RESET below, and I’ll send you the free quiz that showed me how to do just that.

#momlife #selfcare #stressrelief #mindfulmovement #momreset #nervoussystemregulation #nervoussystemreset

I’m a big fan of @drdianahill , who is not only

I’m a big fan of @drdianahill , who is not only clinical psychologist, author, and podcast host, but an all around awesome human!!!

Her 3rd book which she cowrote with @nutritiousmovement I Know I Should Exercise But… came out today and we dug deep into this helpful, motivational, and compassionate guide.

Whether you’re a mover or not a huge fan, this book will help you get to know yourself and encourage you to shift how you’re approaching you’re whole life (not just exercise) with more self-compassion and flexibility.

We’re meant to be moving all the time and we bet you’re moving way more than you give yourself credit for. This book helps you incorporate “movement snacks” in a realstic way so exercise isn’t something you HAVE to do.

But something you love to.

#uphillbooks #movementsnack #nutritiousmovement #momswhowrite #pubday #acceptanceandcommitmenttherapy

It’s my meds that have given me the mental freed

It’s my meds that have given me the mental freedom to make healthy choices. NOT the other way around.

There’s a lot of messaging these days that every single mental health challenge can be solved by diet and lifestyle….but for many of us, it’s being ON the medication that has allowed us to finally change our lifestyle. NOT the other way around.

Without Prozac my body’s signals are completely off.

I get over-stimulated and body obsessive, so then I start under eating which inevitably leads to b1n6ing later….

Without meds, my thoughts are racing at 100 miles a minute. I can’t sit still to meditate or do quieting practices. I feel like I’m failing before I’ve even begun which leads to (you guessed it!) more anxiety…

And yet these 25 year old wellness influencers, without medical degrees or nutrition training, are out there advising people to either get off their meds or that they don’t need them in the first place.

The message becomes: “if you only did life right, you would be healthy”

Read: “if you weren’t anxious you would be healthy.”

Read: “YOU caused this.”

You say meditate so you don’t have to medicate... I medicate so I CAN meditate.

#livingwithanxiety #anxiousmom #meditationroom #maternalmentalhealth #mentalhealthmatters #mindfulmama

Confession: I had a sneeze accident recently — t

Confession: I had a sneeze accident recently — the first in years. And I 1000% blame the constant gripping I’ve been doing thanks to all the anxiety swirling around right now.

Thank goodness for pelvic floor work (and my incredible teacher @thelaurenohayon ) — because just a few mindful moves can remind my body that I am safe.

If you’re feeling the weight of the world, try these 3 simple ways to reconnect with your pelvic floor:

1️⃣ Child’s pose with pillow on thighs — Support your head if needed. This helps your breath move more globally, inviting your pelvic floor to respond intuitively.
2️⃣ Ball of foot on block, heel on floor — Yes, your pelvic floor starts in your feet! This gentle calf stretch helps release tension all the way up the chain.
3️⃣ Hovering table — Inhale for 360° expansion, exhale to corset up and in. The breath does the work here.

Your body holds so much wisdom — sometimes it just needs permission to let go.

PSA: P33ing your pants happens. You’re still a queen 👑

#PelvicFloorHealth #NervousSystemReset #AnxietyReliefTips #momselfcare #RestoreYourCore

Hi! I’m Sarah👋🏼 — I help moms find peace

Hi! I’m Sarah👋🏼 — I help moms find peace + freedom through simple nervous system tools so you can feel like a whole person (beyond the demands of motherhood).

Mental freedom means thinking and feeling without being weighed down by the constant expectations of motherhood — so you can:
✨ Prioritize your own needs
✨ Pursue what lights you up 🔥
✨ Set boundaries without guilt
✨ Make choices that align with your authentic self — not just what’s expected of you

With 17 years of teaching yoga, thousands of hours of movement + meditation training, a degree in Psychology and my book The Yoga of Parenting 📚 — I’m here to show you how small daily yoga-based practices can unlock more:
💛 Energy
💛 Connection with yourself + your loved ones
💛 Joy + presence

If you’re ready to feel like you again — you’re in the right place.

Comment RECLAIM below, and I’ll DM you my free ebook The Mom Essential Survival Guide — packed with simple ways to soothe stress and reclaim your energy 💪🏼💛

#mentalloadofmotherhood #nervoussystemregulation #maternalmentalhealth #energymanagement #NervousSystemHealing #YogaOfParenting

Here are just a few of the things I wish I knew ab

Here are just a few of the things I wish I knew about motherhood before becoming a mom…

Someone smarter and wiser than me said “you can resent motherhood and still love your kids.”

I’m not sure how much would’ve changed had I known there things. I think part of me suspected pieces. Maybe that was why I resisted settling down for so long?

My children are my favorite people on this planet. I just wish there was more space and social acceptance for me to be my favorite person too. 🙏🏻

What’s something YOU wish you knew before having kids?! Share below👇🏼 so we can name it to tame it together.

Sometimes saying the quiet parts out loud makes them way less scary and much more tolerable.

I see you.

#maternalmentalhealth #motherhoodandme #motherhoodunplugged #momlifeunfiltered

I also rage screamed into a pillow but decided to

I also rage screamed into a pillow but decided to spare my family from that tool.🤷🏻‍♀️

My top “What Kind of F*ckery Is This” tools for watching women’s rights being stripped away right before our eyes:

💃Movement: Anger is effective and activating but it needs to go somewhere. Move it through your body.

😘 Hugs/Kisses: We’re social creatures and hugs and kisses release oxytocin the feel good hormone.

🍽️ Nourishment: Eating healthy and clean food and drinking lots of water helps us stay regulated, too. Our #nervoussystem is a physiological system in our bodies.

If I’m learning anything, it’s that no one is coming to save us, so it is up to us to fight for our rights.

I’m excited to be joining the North Bay Chapter of @chamberofmothers and will be taking action any way I can, because community and action are also incredible nervous system healing tools too.

And I donated to @teresaforidaho ‘s legal funds and left a few stern messages for her representatives

#energymanagement #nervoussystemregulation #maternalmentalhealth #yogaformoms

If we can’t be honest with one another what’s

If we can’t be honest with one another what’s the point?

I don’t pretend to have it all together and frankly, it’s in trying to figure all this sh*t out AND reaching out for help where the real magic is. ✨🪄

So you tell me now! BTS of IG what are you struggling with most? 👇🏼 share below, no answer too real.

Pic by the one and only @emiliebersphoto

#authenticmotherhood #momlife #motherhoodunplugged #motherhoodunfiltered #anxiousmoms #livingwithanxiety #maternalmentalhealth

You can’t make your toddler behave rationally bu

You can’t make your toddler behave rationally but you can always choose how you respond…

…and hiding in your car after drop off with hot coffee and your fave music blasting is absolutely mental healthcare.

Of course, #affordablechildcare #equalpay #paidfamilyleave #universalpreschool and #fairplay in the home would help with the burn out too.🤷🏻‍♀️

#selfregulationskills #parentingtips

Prozac saved my life. . ⚠️ TW real talk mental

Prozac saved my life.
.
⚠️ TW real talk mental health
When I was misdiagnosed as Bipolar at 8yo I was put on a heavy duty cocktail of Lithium, Paxil, and Trazodone. I got off at 12, but distrusted psychiatrists for a long time after that.
.
When I was 20 and on the brink of hospitalization due to anorexia, I reluctantly agreed to go on Prozac. I can say without a doubt: it saved my life.
.
Let me say this differently: I would have d13d.
.
I was having heart palpitations and would dissociate from body. I’d have tingling in my hands and feet. Prozac brought me back to myself. It re-anchored me into my body, when I had almost faded away.
.
I weaned just a few years after, because I started doing more yoga and thought holistic wellness could “cure” me. But no matter how much yoga I did, my anxiety was always there. (Read that again!)
.
For years and during severe episodes, I would consider going back on meds, but I couldn’t pull the trigger. Nothing could appease this underlying feeling that I hadn’t tried EVERYTHING yet. Like, “maybe if I just meditated more or drank more green juice”
.
And of course any time I’d share in the wellness community or on social media about my anxiety, people would offer a laundry list of holistic solutions.
.
Take more Ashwagandha or try tapping...no one ever said meds.
.
Cut to 4yrs ago. Literally frozen in the Home Depot parking lot, crying hysterically for 10th time that morning. My husband lovingly put his hand on my shoulder, “I think it’s time to consider medication”.
.
After speaking with a psychiatrist who I really like and trust, I decided to go back on antidepressants. He explained that in addition to my anxiety, I was experiencing postpartum depression.
.
It took a few months, but I can say without a doubt, Prozac saved my life a second time.
.
It’s almost en vogue for us to talk about eating d1$order$ or anxiety, but very few of us talk about medication.
(Originally posted May 2021)

UPDATED: It was time to pull this one out of the vault.

SSRI’s save lives. They’ve saved mine more than once.

Thx for reminding me to speak a little louder here @jenpastiloff

🚫🤹‍♀️ The myth of multitasking is wear

🚫🤹‍♀️ The myth of multitasking is wearing moms out!

There are so many nights where I’m trying to cook dinner, pack lunches, answer emails, brainstorm for my business, deal with the dog, talk to one kid while breaking up a fight between the others… never mind all the things I’m worrying about in the back of my mind. It’s exhausting.

But here’s what I’ve learned: Not everything needs to be juggled. In motherhood, we’re constantly tossing glass balls and rubber balls in the air—some things must be handled with care, while others can be dropped or bounced to someone else. The key isn’t doing it all; it’s knowing what actually matters and being fully present with that.

When we learn to prioritize, let go of the things that don’t serve us, and focus on what does, everything flows more smoothly. We feel less drained, get more done, and feel more connected to the people we love. 💡💖

Comment RECLAIM below for practical tips on balancing motherhood without guilt! 👇✨
#MomLife #MindfulParenting #FocusOnWhatMatters #QualityOverQuantity #SelfCareForMoms #BalanceIsKey

There’s magic all around us if we slow down enou

There’s magic all around us if we slow down enough to see it ✨

#beautyhunter #beautyhunting #wonderandawekids #beginnersmind

Load More... Follow on Instagram

Home
About
Connect
Podcast

Home
About
Connect
Podcast

Book
Bylines
Reflections

Book
Bylines
Reflections

Teachings
Events
Press

Teachings
Events
Press

Instagram Tiktok Facebook Youtube

©2022 Studio Sea Salt. All Rights Reserved.