Embark Integrative Health

04/18/2026

If you’re pregnant or know someone who is,
I want to gift this to one woman who needs it 🤍

Breathe & Bond is a prenatal breathwork program
designed for the moments that aren’t talked about enough..

👉🏼 the anxiety spirals
👉🏼 the intensity of labour
👉🏼 the emotional waves of postpartum

Not more information.
Not more to “do.”
But something you can actually use when you’re in the trenches.

✨ GIVEAWAY ✨

I’m gifting 1 woman full lifetime access ($111 value)

To enter:
• Like this post
• Tag a pregnant mama, or yourself! (each tag = entry)
• Share to your story + tag me

If you win and aren’t pregnant, you can gift it 🤍

Winner announced Friday April 24

This program is a dream that came to reality because I wanted this kind of support during my own recent pregnancy!

It includes:

✨ 20 guided breath + body practices you can return to again and again
✨ simple, supportive tools to help you move through anxiety, intensity, and emotional waves
✨ journal prompts, affirmations, and mindset work to support how you think and feel through it all
✨ practices you can use in pregnancy, during labour, and in those tender postpartum moments
✨ a deeper connection to your body, your breath, and your baby

If you want to prep your body and not just your birth plan. This is for you!!!

04/17/2026

You’ve read the books.
Saved the posts.
Thought through all the “what ifs.”

And still.. your mind spirals.
Your body tightens.
And there’s this quiet thought of:

how am I actually going to handle this when it’s happening? 🫠

Because no one really teaches you this part.

👉🏼 How to be in your body
when things feel intense.

👉🏼 How to stay with yourself
when your mind wants to take over.

👉🏼 How to move through the moment
instead of bracing against it.

And it’s not just birth.

It’s pregnancy anxiety.
It’s the emotional waves.
It’s the 3am postpartum moments when everything feels like a lot.

That’s why I created Breathe & Bond, prenatal breathwork & mindset program

Not to give you more information,
but to give you something you can actually use
when you’re in it.

Because my friend I am IN IT - 4 weeks postpartum. And these are the tools I'm using and what id tell my best friend to use 🫂

If this is you or someone you love,
send this to her 🤍

I’ll be sharing more about it tomorrow!!! (and doing something special 👀)

🔗 link in my bio

04/16/2026

This is why I created Breathe & Bond 🤰🏼

For moments like this:
👉🏼 The pregnancy anxiety spirals
👉🏼 Those "I can't do this" thoughts during labour
👉🏼 The 3am feeds when the world feels like it's crashing down
👉🏼 The emotional waves of pregnancy, birth, and postpartum

Because you can read all the books in the world, you can do all the birth ball bouncing

But when things get overwhelming,
you need something your body recognizes to come back to.

And if you haven’t practiced being with intensity,
those moments can feel like too much and you don't know where to turn.

✨And coming from a Mama who just home birthed our 8lb 1oz baby girl unmedicated with perineum intact, let me assure you that breath is your NUMBER ONE tool for pregnancy prep & birth support ✌🏼

Breathe & Bond prepares you for all these moments 🕊️

This message came in this morning from a mama who moved through the program during pregnancy and is now 6 days postpartum.

She's using the practices when she's in the thick of it and when her system needs support the most, and that's the point

They're simple
They're accessible
They're yours for life

I was craving this kind of support in my own pregnancy, so I created it between weeks 20–40.

Inside, you’re not just getting a few breathing exercises.

you’re learning

👉🏼 how to meet anxiety without spiralling,
👉🏼 how to move with your body through labour,
and
👉🏼 how to support yourself through the emotional waves of postpartum at 3am (I've BEEN there 🫂)
And so so so much more.

This is the kind of support most women don’t realize they need until they’re in it.

If you’re pregnant (or know someone who is) and craving that kind of support,
Breathe & Bond is now available for you 😁 (eeek!!)

🔗 link in comments

04/10/2026

E X P A N S I O N 🪷

This journey to and through new Motherhood has been the most expansive one I've ever experienced, that continually brings me to my edge and beyond.

When there's no other option but complete surrender.

When I'm humbled most evenings how a little 9lb squishy can nearly annihilate 2 grown adults 😂

When I feel like I can't possibly soothe another minute, latch one more time, or get out of bed once again - and somehow, I do.

Again and again and again.

I've reached beyond what I thought my personal limits were more times than I can count, and she's 3 weeks old.

But not just in my postpartum journey - my birth experience as well. I stepped up to meet my edge again and again and again, and every time I thought I couldn't possibly do it or take another minute.

I SOMEHOW DID. And brought our babe into the world at home, unmedicated.

Which tells me we are SO MUCH bigger than what the mind thinks we are capable of.

Some evenings when the inconsolable crying has came, and she juuuust gets to sleep and I put her down so I can go p*e, and it begins again.... I feel like I just stepped outta the boxing ring and have no other choice than to step back in for another ass kicking 😂

HUMBLED 🙏🏼

Some of the best advice I receive from my midwife was that a Mom's capacity expands every single day. The things you thought you couldn't do, you somehow do. And then they become easy.

AND THATS THE SAME FOR EVERYTHING IN LIFE!!

That's how it's been building my business.
That's how it's been in having hard conversations.
That's how it's been in building a house from the ground up.
That's how it's been in investing 10s of thousands of dollars into my personal and business development
That's how it's been in having my first 2k month, then 5k then 10k, then 15k

EXPANSION.

What I didn't think was possible. Somehow is.

And I keep discovering that when I surrender and trust and lean in to whatever's happening.

So that's what I'm choosing to focus on in these moments that bring me to my knees. That somehow, I CAN. I will, and I AM.

And this too, shall pass.

Anywho - parents to tiny humans are f*ckn rockstars. Y'all are amazing 🙌🏼🥲

04/03/2026

What I wish I knew about the early postpartum period:

📢: You may feel completely lost, hopeless, anxious, sad, extremely emotional, and embarassed about feeling all this

AND

it will not last forever.

• It WILL get better.
• Ride the rollercoaster.
• Share how you feel with someone you love (maybe without the intention of needing to be "fixed")
• Receive, receive, receive
👉🏼 Meals, check-ins, massages, energy healing, naps, agree to be supported even and especially if it feels uncomfortable!
• USE YOUR TOOLKIT! Breath, stretches, music, aromatherapy, talk therapy, singing, humming, meditation, snacks, movies- little things that you love that make you feel like YOU

You are not broken
You didn't do anything wrong
You aren't crazy for feeling this way or having these thoughts

Talk to fellow Mamas (like me!) who can share their stories and reassure you, if that feels good

The sun will rise again, I know it ☀️

03/31/2026

Norwex order going in Friday, April 3. Let me know what you need!

My father founded Norwex in 1994, driven by his love of nature, fresh air and clean water in our native Norway. He knew that cleaning with just water and microfiber could reduce the use of harmful chemicals.

03/27/2026

The first 9 days of becoming a mother have cracked me wide open.

In the most beautiful, disorienting, soul-stretching way.

There have been moments of pure love I didn’t know my body could hold.

and moments where I’ve felt exhausted, overwhelmed, and completely undone.

Both exist. At the same time. 🙃 Neither is right or wrong.

No one really prepares you for the identity shift.
For how everything you were meets everything you’re becoming.

Suddenly my life revolves around this little squish mellow and my self care practices went completely out the door

The hormone plummet. The sleep deprivation. The healing of a body that just went through a ultra marathon. The new anxieties around this little being "is she breathing??" "Is that a rash?" "She's sneezing. Is she getting sick?"

The primal instincts to do anything and everything to keep my baby safe. It's beautiful. And it's also another mind game 😅

I've felt deep sadness. Deep, profound love and joy. Anger. Bliss. Anxiety. And probably every emotion in between.

Mothers - I am humbled 🫶🏼

03/22/2026

Our sweetheart, Luna Grace Lukash, arrived safely March 18, at home 🐣🩷 divinely, on the New Moon 🌝 8lb, 1oz.

During an incredible sunset, with the snow melting, 2 days before Spring, just like I had envisioned.

That was the most wild, primal, humbling, empowering, challenging, and trying experience of my entire life, and it was worth every second.

Yes, I am booking therapies to process this event 🤌🏼

We couldn't have done this without our incredible birth team of midwives and our doula, ._co . This girl deserves a Nobel Prize. 🥲 More to share on that. Briona, you are a miracle.

We chose to not share with many that we were planning a home birth, as we had worked through many of our own fears and assumptions prior to coming to our informed and confident decision that this was the best place for us to birth.

So, surprise!!!! 😂

And somehow, even though I wanted to throw in the towel MANY times, even though I got completely in my head MANY times and fear-stricken, even though I said "I don't think I can do this" MANY times, and lovingly heard back "but you already are", WE SOMEHOW DID THE DANG THING!!!!!

And I brought our perfect little girl into this world naturally, the way women have been doing for hundreds of thousands of years.

These days don't come with words, transitioning into motherhood. But it all feels perfect somehow.

And once again, its been affirmed to me:

• Feel the fear, and do it anyway 💪🏼

• You are beyond capable of what your mind limits you to 💪🏼

• You don't have to feel ready to be ready 🔓

So I'll be over here touching these wrinkly little toes and apparently brushing this absolute mop of hair 😂

Luna Grace, welcome to Earth ✨

03/12/2026

🚨⚠️ I'm personally alarmed by the astonishing rates of diseases like cancer and dementia, occurring in younger and younger people - simply through observation of people that I know.

I'm consistently learning new information and remaining curious as to what is all contributing to the declining health of us humans.

It's easy to say "oh it's too overwhelming to keep up", but I know I won't regret any of this knowledge accrual in doing my best to prevent disease and promote the health of my family.

I didn't know that Ziploc is under a class action lawsuit over microplastic shedding concerns 😳 - but I'm of course not surprised and am satisfied to hear this.

I found this video helpful in terms of safer food storage options 👇🏼

Let's look at how to store food sustainably. Gone are the days of using BPA infused Tupperware. It's time we opted for safer, healthier and more eco-friendly...