THRIVE Monthly - Current
Read the current THRIVE Monthly update from Whole Health Oncology in St. Augustine, FL for wellness education, community information and program news.
Newsletter Data Table
DIRECTIONS: Add new newsletter data to the END of this table.
| ISSUE_MONTH | ISSUE_HTML |
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| July 2026 | <div class="who-image-page"><img alt="" loading="eager" src="https://storage.googleapis.com/treatspace-prod-media/pracimg/u-3313/unnamed.webp" /> <img alt="" loading="lazy" src="https://storage.googleapis.com/treatspace-prod-media/pracimg/u-3313/unnamed_1.webp" /> <img alt="" loading="lazy" src="https://storage.googleapis.com/treatspace-prod-media/pracimg/u-3313/unnamed_2.webp" /></div> |
| August 2026 | <style type="text/css">.who-thrive-newsletter, .who-thrive-newsletter * { box-sizing: border-box !important; } .who-thrive-newsletter { --thrive-green: #07533b; --thrive-deep-green: #03341e; --thrive-sage: #81a37d; --thrive-lilac: #e4d1ed; --thrive-lilac-light: #f7f0f9; --thrive-ink: #1f1f1f; display: block !important; position: relative !important; float: none !important; clear: both !important; width: 100% !important; max-width: 960px !important; min-width: 0 !important; margin: 0 auto !important; overflow: hidden !important; background: #ffffff !important; color: var(--thrive-ink) !important; font-family: 'Helvetica Neue', Helvetica, Arial, Verdana, sans-serif !important; font-size: 16px !important; line-height: 1.65 !important; } .who-thrive-newsletter img { display: block !important; position: static !important; float: none !important; width: 100% !important; max-width: 100% !important; height: auto !important; margin: 0 auto !important; object-fit: cover !important; 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padding: .9rem 1.5rem !important; border: 2px solid #b182c0 !important; border-radius: 10px !important; background: var(--thrive-green) !important; color: #ffffff !important; font-weight: 700 !important; line-height: 1.35 !important; text-align: center !important; text-decoration: none !important; } .who-thrive-button:hover, .who-thrive-button:focus { background: var(--thrive-deep-green) !important; color: #ffffff !important; text-decoration: none !important; } .who-thrive-meg-images { display: grid !important; grid-template-columns: 1fr 1fr !important; gap: .75rem !important; margin-bottom: 1.25rem !important; } .who-thrive-meg-images img { height: 100% !important; min-height: 220px !important; margin: 0 !important; } .who-thrive-signoff { margin-bottom: 0 !important; color: var(--thrive-deep-green) !important; font-family: Georgia, 'Times New Roman', Times, serif !important; } .who-thrive-footer-title { margin: 0 !important; padding: 1rem 1.5rem !important; background: var(--thrive-lilac) !important; font-size: clamp(1.5rem, 4vw, 2rem) !important; text-align: center !important; } .who-thrive-socials { display: flex !important; align-items: center !important; justify-content: center !important; gap: 1rem !important; padding: 1.5rem !important; } .who-thrive-socials a { display: block !important; width: 42px !important; height: 42px !important; margin: 0 !important; } .who-thrive-socials img { width: 42px !important; height: 42px !important; } @media (max-width: 767.98px) { .who-thrive-newsletter { font-size: 15px !important; } .who-thrive-hero, .who-thrive-grid { grid-template-columns: minmax(0, 1fr) !important; } .who-thrive-hero { gap: 1.25rem !important; padding: 1.25rem !important; } .who-thrive-hero__image { max-height: 440px !important; } .who-thrive-welcome, .who-thrive-celebration, .who-thrive-section { padding-right: 1rem !important; padding-left: 1rem !important; } .who-thrive-section__title { margin-right: -1rem !important; margin-left: -1rem !important; } .who-thrive-card--full { grid-column: auto !important; } .who-thrive-button { display: flex !important; width: 100% !important; padding: .85rem 1rem !important; } .who-thrive-meg-images { grid-template-columns: 1fr !important; } .who-thrive-meg-images img { min-height: 0 !important; max-height: 460px !important; } } </style> <article class="who-thrive-newsletter"> <div class="who-thrive-hero"><img alt="Whole Health Oncology" class="who-thrive-hero__image" src="https://mcusercontent.com/d4a8a52332f858a71bcc56ab8/images/445732d7-0cc0-b27c-431f-60f8fdd9908e.jpeg" /> <div class="who-thrive-hero__copy"><img alt="THRIVE Wellness Program" class="who-thrive-hero__logo" src="https://mcusercontent.com/d4a8a52332f858a71bcc56ab8/images/ec9f2a20-9f0f-dbcc-a874-852afbaf0728.png" /> <h1><em>THRIVE</em> Monthly</h1> <h2><em>August 2026</em></h2> <h3>Simply Breathe</h3> </div> </div> <div class="who-thrive-welcome"> <h2><em>Welcome to August!</em></h2> <p>This month, we're celebrating an exciting milestone at Whole Health Oncology! <strong>We're proud to celebrate caring for our first 100 patients!</strong> While we're proud of that number, what means the most to us are the relationships we've built and the privilege of walking alongside each patient on their journey. Thank you for trusting us to be part of your care.</p> <p>Our August wellness focus is <strong>Simply Breathe.</strong> Throughout the month, we'll be exploring simple breathing practices that can help calm the nervous system, ease stress, and support healing. Whether you're joining us for a class, trying breathwork for the first time, or taking a few intentional breaths at home, we hope you'll discover how powerful something so simple can be.</p> <p>Inside this month's newsletter you'll find practical breathing tools, Dr. Bashir's thoughts on breathwork, this month's classes, and exciting updates from the THRIVE Wellness Program.</p> <p class="who-thrive-welcome__thanks"><em><strong>Thank you for being part of our community!</strong></em></p> </div> <div class="who-thrive-celebration"><img alt="Whole Health Oncology team celebrating 100 patients" src="https://dim.mcusercontent.com/cs/d4a8a52332f858a71bcc56ab8/images/4e9685a7-910c-1c38-b2b3-ef5f9227254e.jpeg?dpr=2&rect=198,77,1206,758&w=481&h=302" /> <p class="who-thrive-caption">Celebrating caring for our first 100 patients!</p> </div> <hr class="who-thrive-divider" /> <section class="who-thrive-section"><span class="who-thrive-kicker">A Note from Dr. Bashir</span> <div class="who-thrive-grid"> <div class="who-thrive-card"><img alt="Dr. Shazia Bashir" src="https://mcusercontent.com/d4a8a52332f858a71bcc56ab8/images/bd9a6e7a-d590-ab4d-9a48-f7a3a550b79b.jpeg" /> <h3>How We Use Breathwork at Whole Health Oncology</h3> <p>At Whole Health Oncology, we incorporate guided breathwork as part of our whole-person approach to care. During in-office procedures such as biopsies, our THRIVE Program leader, Meg, offers bedside guided breathwork to help reduce pain and anxiety during the procedures.</p> <p>Patients are also taught box breathing during their initial consultation, giving them a practical tool to manage stress and promote calm before surgery and throughout their treatment journey. We also offer one-on-one and group classes featuring breathwork alone or paired with restorative yoga.</p> <p>The breath is very powerful. With slow, intentional breathing, you can connect your mind to your body, relax tense muscles, quiet the nervous system, and achieve a state of calm, even during moments of stress or discomfort.</p> </div> <div class="who-thrive-card"><img alt="Breathwork space at Whole Health Oncology" src="https://mcusercontent.com/d4a8a52332f858a71bcc56ab8/images/374944f0-364e-8ccb-9bed-2a5305ce863a.jpeg" /> <h3>The Power of Breathwork in Cancer Care</h3> <p>Your breath is one of the few functions of the body you can consciously control, and in doing so, you can influence your body's stress response.</p> <p>Breathwork refers to intentional breathing practices, such as diaphragmatic breathing, pranayama (yogic breathing), and pursed-lip breathing, that use controlled patterns of inhalation and exhalation to promote relaxation, reduce stress, and support physical recovery.</p> <p>Pranayama is a Sanskrit term in which <em>prana</em> means “life force” or “vital energy” and <em>ayama</em> means “to extend,” “expand,” or “regulate.” Together, the term describes the practice of consciously regulating the breath to cultivate and direct the body's vital energy. In many traditions, the breath is viewed as the bridge between the mind and body, making it a powerful tool for promoting calm, focus, and healing.</p> </div> </div> <div class="who-thrive-evidence"> <h3>What Does the Evidence Say?*</h3> <p>A growing body of research supports breathwork as a beneficial complement to cancer treatment:</p> <div class="who-thrive-evidence__item"><strong><em>Before and after surgery:</em></strong> A meta-analysis of lung cancer patients found that preoperative breathing exercises reduced hospital stays by over 3 days, cut pneumonia rates by 63%, and improved lung function after surgery.</div> <div class="who-thrive-evidence__item"><strong><em>During chemotherapy:</em></strong> A randomized controlled trial showed that breast cancer patients practicing pranayama twice daily experienced significantly less fatigue, pain, anxiety, and sleep disturbance compared to those receiving usual care alone.</div> <div class="who-thrive-evidence__item"><strong><em>Stress and emotional well-being:</em></strong> Breathwork sessions have been shown to lower cortisol (the stress hormone) and improve emotional function and self-regulation in cancer patients.</div> <div class="who-thrive-evidence__item"><strong><em>Symptom relief:</em></strong> Breathing techniques can reduce dyspnea, fatigue, and overall symptom burden across multiple cancer types.</div> <div class="who-thrive-evidence__item"><strong><em>Gynecologic and breast cancer survivors:</em></strong> A contemplative self-healing program including deep breathing, visualization, and meditation showed a clinically meaningful 6.4-point improvement on a validated quality-of-life scale, with significant gains in emotional and functional well-being and reduced cortisol levels.</div> <div class="who-thrive-bottom-line"> <h4>The Bottom Line</h4> <p>Breathwork is safe, simple, and free. Even 10–15 minutes a day can meaningfully improve quality of life during and after cancer treatment. Ask your Whole Health Oncology care team how to get started.</p> <p class="who-thrive-signoff">In Service,<br /> Dr. Shazia Bashir</p> </div> </div> </section> <hr class="who-thrive-divider" /> <section class="who-thrive-section"> <h2 class="who-thrive-section__title">THRIVE Monthly Focus</h2> <div class="who-thrive-grid"> <div class="who-thrive-card"> <h3>Simply Breathe</h3> <p>Have you ever noticed that when you're feeling stressed, overwhelmed, or anxious, your breathing changes too? The good news is that your breath can also become one of the simplest ways to help your body slow down, relax, and reset.</p> <p>Throughout August, we'll be exploring gentle breathing practices together across all of our THRIVE classes. Whether you join us for Chair Yoga, Tea & Exhale, Sound Healing & Meditation, or our monthly Wellness Workshop, you'll have the opportunity to learn easy techniques that you can use anytime before an appointment, at home, or whenever you need a quiet moment.</p> <p>Whether you've never tried breathwork before or you've practiced for years, you'll find a welcoming place to learn, relax, and explore with us.</p> <img alt="Simply Breathe wellness image" src="https://mcusercontent.com/d4a8a52332f858a71bcc56ab8/images/f5d31291-4d7b-9e67-ad06-aa4da0cae862.jpg" /></div> <div class="who-thrive-card who-thrive-card--lilac"><img alt="Box breathing instructions" src="https://mcusercontent.com/d4a8a52332f858a71bcc56ab8/images/f5239ffa-5c64-12ba-12d6-5701eca3df48.jpeg" /> <h3>Try Box Breathing</h3> <p>Looking for a simple way to feel more grounded during a stressful day? Try <strong>Box Breathing</strong>, a calming technique you can use almost anywhere.</p> <div class="who-thrive-breath-list">✨ Inhale for 4 counts<br /> ✨ Hold for 4 counts<br /> ✨ Exhale for 4 counts<br /> ✨ Hold for 4 counts</div> <p>Repeat 3–5 times, moving at a pace that feels comfortable for you.</p> <p><strong>We'll be practicing Box Breathing together in our August classes, so come give it a try!</strong></p> </div> </div> </section> <hr class="who-thrive-divider" /> <section class="who-thrive-section"> <h2 class="who-thrive-section__title">THRIVE August Class Schedule</h2> <div class="who-thrive-schedule"><img alt="THRIVE August class schedule" src="https://mcusercontent.com/d4a8a52332f858a71bcc56ab8/images/d100e1ec-9e60-62c1-cbcc-c35bb945906c.png" /> <a class="who-thrive-button" href="https://calendar.app.google/xYGCp1Vbes1TtSpi7" target="_blank"><span class="link-content" style="display: inherit;">Not sure where to begin? Schedule a Discovery Call with Meg.</span><span class="sr-only">(opens in a new tab)</span></a></div> </section> <hr class="who-thrive-divider" /> <section class="who-thrive-section"> <h2 class="who-thrive-section__title">A Moment with Meg</h2> <div class="who-thrive-grid"> <div class="who-thrive-card"> <div class="who-thrive-meg-images"><img alt="Meg, THRIVE Program Director" src="https://dim.mcusercontent.com/cs/d4a8a52332f858a71bcc56ab8/images/6f8af4be-ff03-0db2-ffb6-225a371cb165.jpeg?dpr=2&rect=0,689,2012,2616&w=260&h=338" /> <img alt="Sound healing bowls" src="https://mcusercontent.com/d4a8a52332f858a71bcc56ab8/images/7bb28976-89cc-95bc-0221-76d1de19a34c.jpg" /></div> <h3>Hi! I'm Meg.</h3> </div> <div class="who-thrive-card who-thrive-card--lilac"> <p>When I joined Whole Health Oncology, I was excited to help build the THRIVE Program and create new ways to support our patients throughout their care. Getting to know so many of you has already been one of the most rewarding parts of my role, and I feel incredibly grateful to be part of your journey.</p> <p>Whether you're joining us for a class, scheduling a Discovery Call, or simply stopping by to say hello, I hope you'll introduce yourself. I'd love the opportunity to get to know you, answer your questions, and help you find the classes, resources, and support that feel right for you.</p> <p>I hope to see you soon!</p> <p class="who-thrive-signoff">With Gratitude,<br /> Meg<br /> THRIVE Program Director</p> </div> </div> </section> <hr class="who-thrive-divider" /> <section class="who-thrive-section"> <h2 class="who-thrive-section__title">On the Horizon</h2> <div class="who-thrive-grid"> <div class="who-thrive-card who-thrive-card--lilac"> <h3><em>Coming Soon:</em></h3> <ul> <li>A brand-new website with THRIVE resources</li> <li>Online registration for classes and workshops</li> <li>A growing library of at-home videos, including breathing exercises, gentle movement, meditation, and more</li> <li>Expanded offerings designed to support you before, during, and after treatment</li> </ul> </div> <div class="who-thrive-card"><img alt="Peaceful wellness space" src="https://mcusercontent.com/d4a8a52332f858a71bcc56ab8/images/f0be6158-bdac-aad8-25bd-e4ba777d103c.jpg" /></div> </div> </section> <h2 class="who-thrive-footer-title">More than Surviving… Thriving!</h2> <div class="who-thrive-socials"><a aria-label="Facebook" href="https://facebook.com/" target="_blank"><span class="link-content" style="display: inherit;"><img alt="Facebook" src="https://cdn-images.mailchimp.com/icons/social-block-v3/block-icons-v3/facebook-filled-dark-40.png" /></span><span class="sr-only">(opens in a new tab)</span></a> <a aria-label="Instagram" href="https://instagram.com/" target="_blank"><span class="link-content" style="display: inherit;"><img alt="Instagram" src="https://cdn-images.mailchimp.com/icons/social-block-v3/block-icons-v3/instagram-filled-dark-40.png" /></span><span class="sr-only">(opens in a new tab)</span></a> <a aria-label="X" href="https://x.com/" target="_blank"><span class="link-content" style="display: inherit;"><img alt="X" src="https://cdn-images.mailchimp.com/icons/social-block-v3/block-icons-v3/twitter-filled-dark-40.png" /></span><span class="sr-only">(opens in a new tab)</span></a></div> </article> |
| September 2026 | <table class="wrap" role="presentation" align="center" style="max-width: none!important;"> <style> body { margin: 0; padding: 0; background: #d1eace; } table { border-collapse: collapse; } img { display: block; max-width: 100%; height: auto; border: 0; } p, h1, h3, h4 { margin: 0; padding: 0; } .wrap { width: 100%; max-width: 660px; margin: 0 auto; } .main { background: #e4d1ed; } .text, .text p { font-family: Georgia, Times, "Times New Roman", serif; color: #03341e; font-size: 16px; line-height: 1.5; text-align: center; } .text h1, .text h3 { font-family: Georgia, Times, "Times New Roman", serif; color: #07533b; font-weight: bold; line-height: 1.5; text-align: center; } .text h1 { font-size: 31px; } .text h3 { font-size: 20px; } .text h4 { font-family: "Helvetica Neue", Helvetica, Arial, Verdana, sans-serif; color: #07533b; font-size: 16px; font-weight: bold; line-height: 1.5; text-align: center; } .text a { color: #03341e; text-decoration: underline; } .left, .left p, .left h3 { text-align: left; } .lg { font-size: 18px !important; } .block { padding: 12px 24px; } .block-sm { padding: 12px 16px; } .col { width: 50%; vertical-align: top; } .divider { margin: 12px 24px; border-top: 5px dotted #81a37d; } .btn-wrap { margin: 0 auto; width: 100%; } .btn { display: block; background: #07533b; border: 2px dashed #81a37d; border-radius: 8px; color: #ffffff !important; font-family: "Helvetica Neue", Helvetica, Arial, Verdana, sans-serif; font-size: 16px; padding: 16px 28px; text-align: center; text-decoration: none !important; } .sub { margin: 0 0 8px !important; font-weight: bold; } .para { margin: 0 0 12px !important; } .social td { padding: 3px 12px; } .footer { background: #81a37d; padding: 8px; } @media only screen and (max-width: 480px) { .col { display: block !important; width: 100% !important; } .btn-wrap { max-width: 50% !important; } } </style> <tbody> <!-- View in browser --> <tr> <td class="main"> <!-- Header --> <table width="100%" role="presentation"> <tr> <td class="col block-sm"> <a href="http://www.foundationforwomenscancer.org" target="_blank"><img src="https://mcusercontent.com/d4a8a52332f858a71bcc56ab8/images/05f4cd9d-51ca-82e0-e2a6-822caf859d32.png" alt="" width="298" style="border-radius: 10px" /></a> </td> <td class="col"> <div class="block-sm"><img src="https://mcusercontent.com/d4a8a52332f858a71bcc56ab8/images/ec9f2a20-9f0f-dbcc-a874-852afbaf0728.png" alt="" width="197" style="width: 66%; margin: 0 auto" /></div> <div class="text block"> <h1 style="line-height: 2; font-weight: normal; font-size: 35px"><em>THRIVE</em> Monthly</h1> <h1 style="line-height: 2; font-weight: normal; font-size: 24px"><em>September 2026</em></h1> <h1 style="line-height: 2; font-weight: normal; font-size: 35px">Rest and Restore</h1> </div> </td> </tr> </table> <!-- Welcome --> <div class="text block"> <p style="font-size: 23px; text-decoration: underline">Welcome to the September edition of THRIVE.</p> <br /> <div class="left"> <p class="lg">September brings a feeling of transition. Even here in Florida, where summer is not exactly rushing out the door, the changing season offers a natural invitation to pause, take stock and notice what we need.</p> <br /> <p class="lg">September is also Gynecologic Cancer Awareness Month, an important opportunity to learn more about the signs and symptoms of gynecologic cancers. Knowing what is normal for your body and speaking with your care team when something changes matters, so we have included a simple awareness guide below to keep and share with the women in your life.</p> <br /> <p class="lg">This month, we are making space for rest. Not rest as something we earn after everything is finished, but as an essential part of caring for the whole person. Rest supports physical recovery, nervous system regulation, clearer thinking, emotional balance and our capacity to meet what comes next.</p> <br /> <p class="lg">Inside this issue, you will find a closer clinical look at Yoga Nidra and the research behind this practice, practical tips for rest and capacity, and a simple two minute grounding practice you can use almost anywhere. We are also excited to introduce our new <a href="http://WWW.WHOLEHEALTHONCOLOGYFL.COM" target="_blank">Whole Health Oncology website</a> and <a href="https://www.youtube.com/playlist?list=PLdb0kNcLNkB4" target="_blank">online THRIVE platform</a>, with links to supportive resources you can access from home.</p> <br /> <p class="lg">If you would like to explore this theme more deeply, we will continue the conversation in our monthly Rest and Restore workshop.</p> </div> </div> <div class="block-sm"> <table class="btn-wrap" style="max-width: 330px" role="presentation"> <tr> <td><a class="btn" href="https://www.youtube.com/playlist?list=PLdb0kNcLNkB4" target="_blank" rel="noreferrer">THRIVE AT HOME</a></td> </tr> </table> </div> <div class="block-sm"> <a href="https://www.wholehealth-oncology.org" target="_blank"><img src="https://mcusercontent.com/d4a8a52332f858a71bcc56ab8/images/bb3ace75-3977-735e-0895-afabd8994273.png" alt="" width="628" /></a> </div> <div class="divider"></div> <!-- Gynecologic Cancer Awareness --> <div class="text block left"> <h1 style="text-align: center">September is Gynecologic Cancer Awareness Month</h1> <br /> <p>Please take a minute to look over the signs and symptoms below, then save this guide and share it with the women you care about. A symptom does not automatically mean cancer, but knowing your body, noticing when something changes, and feeling comfortable speaking up and asking questions really matters. You never know who may need this information today.</p> </div> <div class="block"> <a href="https://www.wholehealthoncologyfl.com/resources/specialty" target="_blank"><img src="https://mcusercontent.com/d4a8a52332f858a71bcc56ab8/images/f4b83e73-c2c5-03aa-59b3-a12c5fbf8a61.png" alt="" width="612" /></a> </div> <div class="block"> <table style="max-width: 330px; width: 100%" role="presentation"> <tr> <td><a class="btn" href="https://www.wholehealthoncologyfl.com/resources/specialty" target="_blank" rel="noreferrer">Learn more</a></td> </tr> </table> </div> <div class="divider"></div> <!-- Note from Dr. Bashir --> <div class="text block"> <h1 style="font-size: 20px"><em>A Note from Dr. Bashir: </em></h1> </div> <table width="100%" role="presentation"> <tr> <td class="col block-sm"><img src="https://mcusercontent.com/d4a8a52332f858a71bcc56ab8/images/bc1b8dbf-7930-b920-22e2-cc75af7b8176.jpeg" alt="" width="298" /></td> <td class="col"> <div class="text block-sm left"> <h1 style="text-align: center; font-size: 27px">The Science of Rest:</h1> <p class="sub" style="font-weight: normal; font-family: Helvetica; font-size: 14px; line-height: normal"><em>What Yoga Nidra Actually Does for the Body</em></p> <br /> <p class="para lg" style="font-family: Helvetica; line-height: normal">We tend to treat rest as the absence of activity, something that happens only when we fall asleep. But research on <strong>Yoga Nidra</strong>, a guided-relaxation practice now popularized as "non-sleep deep rest" (NSDR), suggests that deliberate, structured rest while fully awake may be its own form of recovery.</p> </div> <div class="block-sm"> <table class="btn-wrap" style="max-width: 147px" role="presentation"> <tr> <td><a class="btn" href="https://youtu.be/0Lu5v_oGMNk" target="_blank" rel="noreferrer">Link to Yoga Nidra</a></td> </tr> </table> </div> </td> </tr> </table> <div class="text block left" style="line-height: normal"> <p class="sub lg" style="text-align: center">What Is Yoga Nidra</p> <p class="para lg">Yoga Nidra ("yogic sleep") is practiced lying down while following audio-guided instructions that move attention through the body, the breath, and mental imagery. It guides you to the threshold between waking and sleeping while keeping awareness intact, a state researchers describe as a "third mental state" distinct from both ordinary sleep and wakefulness.¹´²</p> <br /> <p class="sub lg" style="text-align: center">What the Evidence Supports</p> <p class="para lg"><strong>Deeper, more efficient sleep.</strong> In an overnight sleep-lab study, novices practicing Yoga Nidra showed improved sleep efficiency, roughly 20 fewer minutes of wakefulness after falling asleep, and more delta activity during restorative slow-wave sleep.¹ A 2026 systematic review found most trials reported meaningful gains in sleep onset, total sleep time, and efficiency, including in people with insomnia, hypertension, and high-stress jobs such as healthcare work.⁵</p> <p class="para lg"><strong>A distinct relaxation state.</strong> Brain-imaging studies show shifts toward theta and delta activity, and one PET study found a 65% increase in dopamine release during practice.³´⁴ Lower cortisol and sharper reaction times have also been reported.¹´⁶</p> <br /> <p class="sub lg" style="text-align: center">Calmer Mind: Anxiety, Stress, and Depression</p> <p class="para lg">The largest body of evidence for Yoga Nidra is in mental health. A 2026 systematic review and meta-analysis pooled 73 studies and 5,201 participants and found significant reductions in stress, anxiety, and depression, with moderate-to-large effect sizes against both active and no-treatment comparators.¹¹</p> <p class="para lg">A 2025 randomized controlled trial adds more rigorous support. Compared with waitlist controls, a 30-minute session significantly reduced stress, anxiety, depression, and rumination, and it flattened the cortisol awakening response, a biological marker of the stress axis.⁶ Even an 11-minute short form produced measurable drops in stress, anxiety, and depression, and the reduction in depression held up at follow-up.⁶</p> <br /> <p class="sub lg" style="text-align: center">Rest as Recovery During Cancer Care</p> <p class="para lg">A 2025 randomized trial of 40 patients undergoing chemotherapy, radiation, hormone, or immunotherapy tested Yoga Nidra directly (25-minute sessions, twice daily, five days a week for one month). The practice group showed significant improvements in psychological distress, quality of life, and symptoms including fatigue, pain, and shortness of breath.⁷ Because it needs no poses and can be done in bed, it suits patients with limited mobility or energy. Broader oncology reviews echo gains in quality of life, fatigue, sleep, and stress, and inpatient sessions were tied to reductions in anxiety, fatigue, pain, and nausea.⁸´⁹´¹⁰</p> <p class="lg" style="text-align: center; color: #000"><strong>The Bottom Line</strong></p> <br /> <p class="para lg">Rest is not passive. <a href="https://www.youtube.com/watch?v=0Lu5v_oGMNk&list=PLdb0kNcLNkB4" target="_blank">Yoga Nidra</a> is an accessible, free, low-risk way to trigger the body's recovery systems, deepening sleep quality, calming the stress response, and easing symptoms during hard medical chapters. As a daily 20 to 30 minute practice, it is one of the gentlest, best-tolerated tools we have.</p> <br /> <p class="lg" style="text-align: justify; color: #000">In Service,</p> <p class="lg" style="text-align: justify; color: #000">Dr. Shazia Bashir</p> </div> <div class="divider"></div> <!-- Monthly Focus --> <div class="text block"> <br /> <h1>THRIVE Monthly Focus</h1> </div> <div class="block"><img src="https://mcusercontent.com/d4a8a52332f858a71bcc56ab8/images/8fa55e0d-5b4d-56da-f43c-7945f67599ed.png" alt="" width="594" style="width: 97%; margin: 0 auto" /></div> <table width="100%" role="presentation"> <tr> <td class="col"> <div class="text block left"> <h3 style="text-align: center; text-decoration: underline">Rest and Restore</h3> <p class="lg">Have you ever noticed that even after sleeping, you can still feel depleted?</p> <br /> <p class="lg">Rest is more than sleep. Different parts of us can become tired, and each may need a different kind of recovery.</p> <br /> <p class="lg">Throughout September, Rest and Restore will be our shared focus across THRIVE. In our classes, we will practice small ways to pause, reduce demand and create more room for recovery. In our monthly wellness workshop, we will explore the different kinds of rest, how our capacity changes from day to day and practical actions that can make life feel a little more manageable.</p> <p class="lg">Rest can also be personal. During one on one THRIVE sessions, we can work together to create supportive practices around what you are carrying and what you need right now.</p> <br /> <p class="lg">Whether you join us in a class, explore the topic more deeply in the workshop or begin at home with <a href="https://youtu.be/0Lu5v_oGMNk" target="_blank">Yoga Nidra for Rest</a>, you do not have to wait until you are empty.</p> </div> </td> <td class="col"> <div class="text block left"> <h4 style="line-height: 2; font-size: 20px; text-decoration: underline">THRIVE in Practice</h4> <h3>Hand on Heart</h3> <p class="lg">Find a comfortable position and, if it feels supportive, place one hand over your heart or chest.</p> <br /> <p class="lg">Allow your breathing to remain natural. Notice the warmth, weight and contact of your hand. Let your attention rest on the sensation for two minutes.</p> <br /> <p class="lg">There is nothing to change and nothing to accomplish. Simply notice what you feel and what changes, or does not.</p> <br /> <p class="lg">When you are ready, gently lower your hand and return to your day.</p> </div> <div class="block-sm"><img src="https://mcusercontent.com/d4a8a52332f858a71bcc56ab8/images/cb138ed2-cb3e-5019-d385-a89082296b95.png" alt="" width="298" /></div> </td> </tr> </table> <div class="divider"></div> <!-- Class Schedule --> <div class="text block"><h1>THRIVE September Class Schedule</h1></div> <div class="block"><img src="https://mcusercontent.com/d4a8a52332f858a71bcc56ab8/images/dd0ecc89-d4ed-15fd-72de-83b6e70336c0.png" alt="" width="612" style="border-radius: 16px" /></div> <div class="block"> <table class="btn-wrap" style="max-width: 282px" role="presentation"> <tr> <td><a class="btn" href="https://calendar.app.google/xYGCp1Vbes1TtSpi7" target="_blank" rel="noreferrer">Not sure where to begin? Click here to schedule a Discovery Call with Meg.</a></td> </tr> </table> </div> <div class="divider"></div> <!-- A Moment with Meg --> <div class="text block"><h1>A Moment with Meg</h1></div> <div class="block-sm"><img src="https://dim.mcusercontent.com/cs/d4a8a52332f858a71bcc56ab8/images/e9e1e1fd-5006-9aff-209a-e040839e5811.jpeg?dpr=2&rect=727,90,4675,4047&w=514&h=445" alt="" width="553" style="width: 88%; margin: 0 auto" /></div> <div style="height: 20px"></div> <div class="text block left"> <p>Thank you to everyone who has joined a class, tried a practice, or shared a success with me. I love seeing THRIVE grow and getting to know more of you along the way!</p> <br /> <p>There are several ways to <a href="https://www.wholehealthoncologyfl.com/resources/classes" target="_blank">connect with THRIVE</a> this month. Join me for our <a href="https://www.wholehealthoncologyfl.com/resources/classes" target="_blank">Wednesday Wellness Workshop or Recovery Chair Yoga</a>, available both in person and virtually. You can also explore our <a href="https://studio.youtube.com/channel/UC4N6kIssYUkaz3BiR4oHdWQ/videos/upload?filter=[]&sort={"columnType":"date","sortOrder":"DESCENDING"}" target="_blank">NEW growing collection of digital practices</a> from home, including guided breathing, relaxation, and our featured <a href="https://youtu.be/0Lu5v_oGMNk" target="_blank">Yoga Nidra for Rest</a>!</p> <br /> <p>Use the links below to explore the offerings and sign up for anything that feels supportive.</p> <br /> <p>And remember, I’m always available if you have questions, want help finding the right support, or simply want to connect.</p> <br /> <p>With Gratitude,</p> <p>Meg</p> <p>THRIVE Program Director</p> </div> <div class="divider"></div> <!-- Connect with THRIVE --> <div class="text block"> <br /> <h1>Connect with THRIVE</h1> </div> <table width="100%" role="presentation"> <tr> <td class="col"> <div class="block-sm"> <table class="btn-wrap" style="max-width: 147px" role="presentation"> <tr> <td><a class="btn" href="https://www.wholehealthoncologyfl.com/resources/classes" target="_blank" rel="noreferrer">SIGN UP FOR CLASSES</a></td> </tr> </table> </div> <div class="block-sm"> <table class="btn-wrap" style="max-width: 147px" role="presentation"> <tr> <td><a class="btn" href="https://youtu.be/0Lu5v_oGMNk" target="_blank" rel="noreferrer">TRY YOGA NIDRA</a></td> </tr> </table> </div> <div class="block-sm"> <table class="btn-wrap" style="max-width: 147px" role="presentation"> <tr> <td><a class="btn" href="https://calendar.app.google/6S9aQBTbDT1vttr87" target="_blank" rel="noreferrer">CONNECT WITH MEG</a></td> </tr> </table> </div> <div class="block-sm"> <table class="btn-wrap" style="max-width: 147px" role="presentation"> <tr> <td><a class="btn" href="http://WWW.WHOLEHEALTHONCOLOGYFL.COM" target="_blank" rel="noreferrer">OUR NEW WEBSITE</a></td> </tr> </table> </div> <div class="block-sm"> <table class="btn-wrap" style="max-width: 147px" role="presentation"> <tr> <td><a class="btn" href="https://www.youtube.com/playlist?list=PLdb0kNcLNkB4" target="_blank" rel="noreferrer">THRIVE AT HOME</a></td> </tr> </table> </div> </td> <td class="col"> <div class="text block left"> <p class="lg">THRIVE was created to support you as a whole person, both during your care and in the spaces between appointments. Some days that may look like joining us for a class. Other days it may mean resting with Yoga Nidra, choosing a short practice at home, or simply reaching out for a conversation.</p> <br /> <p style="font-size: 19px">You do not have to use everything or know exactly what you need. Explore what feels supportive today, and remember that I am always here to help you find a place to begin.</p> </div> </td> </tr> </table> <div class="divider"></div> <div class="block"> <a href="https://www.wholehealthoncologyfl.com/resources/specialty" target="_blank"><img src="https://mcusercontent.com/d4a8a52332f858a71bcc56ab8/images/03b6a14b-d821-e46e-2767-258ceb3b27d6.jpeg" alt="" width="520" style="width: 85%; margin: 0 auto" /></a> </div> <div class="text block"><h1>More than Surviving…..Thriving!</h1></div> <!-- Social --> <table class="social" align="center" role="presentation" style="margin: 24px auto"> <tr> <td> <a href="https://facebook.com/" target="_blank" rel="noreferrer"><img src="https://cdn-images.mailchimp.com/icons/social-block-v3/block-icons-v3/facebook-filled-dark-40.png" alt="Facebook icon" width="40" height="40" /></a> </td> <td> <a href="https://instagram.com/" target="_blank" rel="noreferrer"><img src="https://cdn-images.mailchimp.com/icons/social-block-v3/block-icons-v3/instagram-filled-dark-40.png" alt="Instagram icon" width="40" height="40" /></a> </td> <td> <a href="https://x.com/" target="_blank" rel="noreferrer"><img src="https://cdn-images.mailchimp.com/icons/social-block-v3/block-icons-v3/twitter-filled-dark-40.png" alt="Twitter icon" width="40" height="40" /></a> </td> </tr> </table> </td> </tr> <!-- Footer --> <tr> <td class="footer"> <div style="padding: 12px 48px"> <a href="http://WWW.WHOLEHEALTHONCOLOGYFL.COM" target="_blank"><img src="https://brand-assets.mailchimp.com/01KYWR349EWTWZQG08KP8VDA35.png" alt="" width="466" style="margin: 0 auto" /></a> </div> <div class="text block-sm"> <p>201 Health Park Blvd Suite 215</p> <p>St. Augustine, FL 32086</p> <p>P: 904.373.1177</p> <p>F: 904.925.3351</p> <br /> <p style="font-size: 12px; text-align: left; line-height: 1">References for A Note from Dr. Bashir:</p> <p style="font-size: 12px">The Science of Rest: What Yoga Nidra Actually Does for the Body</p> <br /> <p style="font-size: 12px">1. Datta K, et al. Improved sleep, cognitive processing and enhanced learning and memory task accuracy with Yoga nidra practice in novices. PLOS ONE. 2023.</p> <p style="font-size: 12px">2. Singh S, et al. Effect of yoga Nidra (yogic sleep) in sleep disturbances and insomnia: systematic review and meta-analysis. Sleep and Breathing. 2026.</p> <p style="font-size: 12px">3. Fialoke S, et al. Functional connectivity changes in meditators and novices during yoga nidra practice. Scientific Reports. 2024.</p> <p style="font-size: 12px">4. Tripathi V, et al. Unlocking deep relaxation: the power of rhythmic breathing on brain rhythms. npj Mental Health Research. 2025.</p> <p style="font-size: 12px">5. Dutta A, et al. Efficacy of Yoga Nidra in Managing Sleep Disorders: A Systematic Review of Randomized Controlled Trials. Journal of Integrative and Complementary Medicine. 2026.</p> <p style="font-size: 12px">6. Moszeik EN, et al. Effectiveness of a short Yoga Nidra meditation on stress, sleep, and well-being. Stress and Health / Current Psychology. 2025.</p> <p style="font-size: 12px">7. Baruah M, et al. Yoga-Nidra as a Complementary Therapy for Reducing Psychological Distress and Enhancing Quality of Life in Cancer Patients: A Randomized Controlled Trial. Complementary Therapies in Medicine. 2025.</p> <p style="font-size: 12px">8. Danhauer SC, et al. Yoga for Symptom Management in Oncology: A Review of the Evidence Base and Future Directions for Research. Cancer. 2019.</p> <p style="font-size: 12px">9. Koula MJ, Knight JM. Increasing provider awareness of and recommendations for yoga and meditation classes for cancer patients. Supportive Care in Cancer. 2018.</p> <p style="font-size: 12px">10. Mallaiah S, et al. The effect of yoga therapy consultations on symptom burden in inpatient cancer care: a retrospective observational study. Supportive Care in Cancer. 2025.</p> <p style="font-size: 12px">11. Ghai S, Odyniec P, Ghai I. Effects of Yoga Nidra on Stress, Anxiety, and Depression: A Systematic Review and Meta-Analysis. Annals of the New York Academy of Sciences. 2026.</p> <br /> </div> </td> </tr> </tbody> </table> |