Clarity Workshop

Spring is coming and the itch to clean, organize, and de-clutter is stronger than ever. Our talented Integrative Health Coach, Kerri Weishoff is teaching a Clarity Workshop to help you locate the clutter in your life that is holding you back from thriving.  

Do you feel like you have been in a mental fog? Are you looking for inspiration to clear the stress that clutters your ability to feel creative and emotionally receptive? Does the physical clutter in your home create a stressful environment?  

Learn more about how to recognize the clutter in your life and take home new strategies for clearing your physical, mental, and emotional space so you may experience a life of clarity and well being. 

Class Details and Pre-registration

Kerri Weishoff is a Speech Therapist and Integrative Health Coach, a workshop leader on clarity and visioning, and teacher of The Art of Healing and Mind Body Awareness at UW-Milwaukee.

 She has more than 20 years of rehabilitation experience, including more than 15 years studying Integrative Healing Practices. Kerri has a Master’s degree in the College of Health Sciences and is a graduate of the University of Minnesota Center for Spirituality & Healing Program.  

Kerri is the Integrative Health Coach with Mke Mindbody Wellness. 

To schedule a session, contact 414-367-7023 or email

4-7-8 Relaxing Breath Exercise

4-7-8 (relaxing breath) Exercise

"Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders."
Andrew Weil, M.D.

This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercisePlace the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

  • Exhale completely through your mouth, making a whoosh sound.

  • Close your mouth and inhale quietly through your nose to a mental count of four (4)

  • Hold your breath for a count of seven (7)

  • Exhale completely through your mouth, making a whoosh sound to a count of eight (8)

  • This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Take this exercise with you everywhere you go… traffic, the grocery line, your desk, watching tv, etc. Set an alarm on your phone if you need the reminder.  Just a few minutes per day may be the key to better stress management. 

Mindful Holiday Eating

The holiday season is upon us! A common tradition to celebrate includes feasting on rich foods and decadent sweets.  What a perfect opportunity to really enjoy this abundance!

Here is a quick reference for using mindfulness to make your holiday dinner a unique experience and not just a delicious meal.  

mindful eating

Mindful Eating Exercise

1. gratitude.  Look at everything in front of you.  Acknowledge your abundance. (Where did it come from? How long did it take to prepare?  Who prepared this meal? How much money was spent to share such a bountiful meal?) Take a moment to be truly and genuinely grateful for all of it.

2. less is more.  Do not fill your plate.  If you take heaping portions you may be eating to get full, when you really only need to eat until you no longer feel hungry.  Try the different foods and get more of those things you really like if you are still hungry.

3. slow down.  Spend more time chewing, smelling, tasting, and talking with those around you.  Get the most out of this special feast by making it last.

4. breathe.  It may sound silly to add this step, but it is pretty common to get so caught up in the  excitement of the holiday that you forget to really take those deep, satisfying breaths.  Take a few moments during the meal to take a nice slow deep belly breath with a slow peaceful exhalation.  Your digestion will be better and your body will be more relaxed.

5.  savor.  How does it smell? Is that a hint of cinnamon? When is the last time you enjoyed this food? Enjoy the taste, smell, and texture for as long as possible.  

Happy Holidays!