All content published on the Rapha Wellness website is created for informational purposes only.
It is not intended to substitute for medical advice. I am not a medical doctor.
My intention is to bring awareness of some God given ways to help yourself.

Free Health

Philippians 4:19-20 "And my God will supply all your needs according to his riches in glory in Christ Jesus. Now to our God and Father be glory forever and ever. Amen."

God wasn’t joking when He said He would give us everything we need. He literally gives us everything. We just need to know where to look and be open to receiving it. Over time, I’ve discovered some amazing nuggets of health and healing that have truly blessed my life. And I’m always on the lookout for more! I can’t wait to share them with you. Each one comes with resources so you can dive deeper if something resonates with you. Let’s walk this journey of discovery together, trusting that God's already provided what we need.

Raise Your Voltage

What does Raise Your Voltage mean? Let's take a look at health from an electrical point of view. The human body is an electrical system. Every cell operates through electrical signals, and your overall vitality is directly influenced by your cellular voltage. When your voltage is high and balanced, your body has the energy it needs to heal, regenerate, and function optimally. But when your voltage is low, often due to stress, toxins, poor nutrition, or emotional suppression, energy flow is disrupted, and symptoms can appear. Similar to a battery, the human body needs regular recharging to maintain optimal energy and function.

Raising your voltage isn’t about doing more; it’s about reconnecting to what nourishes you at the cellular level: clean food, charged water, grounding, breath, emotional flow, meaningful connection... These practices restore your natural energy field and raise your voltage, supporting resilience, clarity, and healing from the inside out.

Based on the work of Eileen McKusick: How To Raise Your Voltage! Prioritize Restful Sleep (10:00 PM – 6:00 AM) Optimal physiological repair and neurological restoration occur when sleep aligns with the body's natural circadian rhythm. Aim to sleep from 10:00 PM to 6:00 AM to support hormonal balance, cellular renewal, and emotional regulation. Missing the natural sleep window can lead to a "second wind" creating cortisol spikes that diminish healing potential. Earthing / Grounding Direct contact with the Earth’s surface restores equilibrium to the body’s electromagnetic field. Regular grounding practices can significantly reduce systemic inflammation and support autonomic nervous system regulation. Try walking barefoot for 20–30 minutes daily. If you can't go for a walk sit in a chair with your feet directly on the ground. Rubber soles are an insulator, blocking the electromagnetic field. Better yet lay fully on the ground with as much skin touching as possible. Integrate Deep Breathing Breath is a direct bridge between the body, mind, and emotional landscape. Chronic shallow breathing patterns often reflect suppressed emotions, contributing to physical tension and dis-ease. Intentional deep breathing, with audible exhalations oxygenates tissues, clears emotional stagnation, and enhances energetic flow, which promotes parasympathetic activation ("rest and digest" state). The Art of Gracious Receiving When someone offers you a compliment, gratitude, or focused attention, they are giving you a transfer of energy, a gift of electrons. Don’t dismiss or deflect these offerings. Receiving with openness and gratitude honors the act of giving and validates the intention behind it. From an energetic perspective, love, gratitude, and sincere attention function as "energy currency," replenishing your own field with vital electrons. Allow yourself to receive fully, recognizing that you are inherently worthy of love and appreciation. “Gracious receiving gives dignity to the act of giving.” -Eileen Mckusick Cultivate Supportive Relationships ("Electron Donors") The company you keep significantly influences your energetic state. Prioritize relationships with individuals who are energetically self-sustaining "electron donors" whose presence enhances well-being. Gently limit exposure to relationships that drain you "electron stealers" who require continual energetic output. Consume Clean, Structured Water Water carries electromagnetic properties that can be influenced by intention and natural movement. Blessing your Water Method (Eileen McKusick) Your body’s electromagnetic field can influence the molecular structure of water. By setting clear intention and blessing the water, you impart a greater electric charge, subtly enhancing its organization and even its taste. Structured Water Method (John Stuart Reid) Another way to create structured water is by filling a blender with clean drinking water, turn it on for 30 seconds to generate a spiraling vortex, which also oxygenates the water. Then gently warm the water in a pan to body temperature (approximately 98.6°F), being careful not to overheat. Transfer the water into a covered glass container and allow it to rest overnight. The next day, enjoy beautifully structured, energetically enhanced water to support hydration and vitality. Nourish the Body with Whole Foods Whole, minimally processed foods provide the vital nutrients and life force necessary for cellular health and sustained vitality. Whenever possible, choose foods in their natural state, as God has so abundantly provided them. Limiting the intake of highly processed, packaged, or corporate-manufactured foods helps protect the body’s energetic integrity, as these products often contain additives that interfere with natural healing processes and diminish overall vitality. Reduce Exposure to Environmental Chemicals Synthetic fragrances, artificial scents, and chemical additives disrupt the body’s natural energetic fields and overall balance. These substances are largely unregulated and often contain neurotoxins, which damage nerve tissue and impair normal nervous system function, as well as endocrine disruptors, which interfere with hormonal health. For optimal well-being, it is best to eliminate artificial fragrances and chemically based products from your environment, allowing your body to function in greater harmony with its natural state. Allow Emotions to Pass Through Rather Than Suppressing Them Give yourself permission to be the emotional being that you are. Emotions are natural, necessary messengers that offer guidance and valuable feedback about your inner world. When we suppress emotions, rather than allowing them to move through us, we interrupt their natural cycle, often creating deeper emotional and physical imbalances over time. Emotional experiences generate molecules that circulate through the body, impacting both our physiology and our energy. Suppressed emotions don’t simply disappear; they linger in the body, influencing our well-being until they are acknowledged and expressed. Healing requires presence, you need to feel it to heal it. But know that emotions do pass, and you will get through them. Speak your truth Speak your truth with honesty and grace. When your voice is held back or unheard, it can create emotional tension and disconnection. But when you express yourself openly and respectfully, you create space for understanding and healing. Let laughter and tears come as they need to, both are natural and necessary. Your voice matters, and honoring it is a vital part of living fully and freely. Vocal Toning and Singing Vocal toning or singing regularly can stimulate the vagus nerve, reduce stress, and increase feelings of well-being. It can boost immune function indirectly by lowering cortisol levels and enhancing relaxation. These vocal practices create internal resonance, stimulating the body through vibrational energy. Sound expressed through the voice generates energy from the inside out, enhancing vitality, emotional release, and cellular coherence. Regular vocal expression is a powerful way to nourish both your energetic and physical well-being. Honor Natural Inclinations Honor your natural inclinations rather than forcing yourself to follow “shoulds.” Like water and electricity, your energy flows best along the path of least resistance. When you follow what feels true and natural, you align with your own energetic updraft — creating more flow with less effort. Choose “Ahh” Over “Ugh” When faced with a choice, take a moment to check in with yourself. If you feel a sense of “Ahh,” it indicates an energetic updraft — you’re aligned, and the task will flow more easily. On the other hand, if you feel “Ugh,” it signals resistance, suggesting that the task may drain your energy and require more effort. Trust your inner guidance: follow what feels easy and natural for greater efficiency and well-being.

Manual Lymphatic Drainage

Signs of Congested Lymph

* Rings get tight on fingers * Breast swelling

* Sore/stiff in the mornings * Dry skin

* Feeling tired * Acne

* Bloating * Hypersensitivity

* Itchy skin * Mild headaches

* Weight gain/ extra belly fat * Elevated allergies

* Swollen glands * Constipation

* Low immunity * Brain fog

Liberating your lymph is a choice!

The lymphatic system is the drainage and detox system. It removes the waste from every cell in your body. If you think of the Lymphatic system as the drains in your sink and your blood as the faucets, pouring all the wonderful oxygen and nutrients throughout our body, if your drains get clogged in the sink do you only look at an issue with the faucet? I would hope not! You need to clean and clear out the drains to get your sink optimally flowing again. Its the same with our bodies. If our lymph is clogged, like many of ours is, we need to stimulate our lymphatic system. The blood is pumped from the heart, but we are the pump for the lymph. Luckily, God has given us very simple and free techniques we can do daily to assist our drainage system and start to look and feel so much healthier. Lymphatic drainage is not only to cleanse the body, but to purify the unhealthy emotions that we all carry since childhood. These emotions, if unreleased will over time further disturb the production of healthy tissue in the body and inevitably will begin to break down the body.

This is one of my favorite Manual Lymphatic Drainage videos, featuring Dr. Kelly Sturm, a knowledgeable practitioner with a wealth of content on her YouTube channel, Cancer Rehab PT. I personally prefer to incorporate this routine into my evening schedule, as it helps me to relax and unwind. You can also stimulate your lymph before a hike or physical activity to significantly enhance lymph flow.

https://youtu.be/vcTDbunqT4I?si=hVHipTo7oPSt8orb

This is an amazing article on the Miracle of Lymph, How and Why to Detox Your Lymphatic System, by Dr. John Douillard. I highly recommend this read!

https://lifespa.com/wp-content/uploads/2021/11/Miracle-Of-Lymph-eBook-Final.pdf

Another favorite video on dry brushing for your lymph from the "Queen of Lymph" Kelly Kennedy at the True Wellness Center. She gives an excellent explanation of how lymph works.

https://youtu.be/aGKWudq4cmU?si=gr1GQ_gmZwURVyPK

Did you know

Your circadian rhythm is your internal clock, guiding your sleep, energy, digestion, and even hormone levels. It’s aligning with the rhythm God built into creation: work, rest, and renewal.

Circadian Rhythm

Getting out in the sunshine alone can help regulate and balance so many bodily functions. Here is some super helpful tips from https://www.sarahkleinerwellness.com/ Check out her site for some more amazing information! She's got a wonderful Circadian Rhythm Spring Reset on YouTube too! Morning Light exposure: Morning light is the most powerful way to help your body adjust to the shift in schedule & regulate your cortisol levels. Even a few minutes of sunrise & UVA will help you fire up key hormonal & metabolic pathways that are vital in making the time shift less painful. Breakfast: Eating is a Zeitgeber - or secondary circadian rhythm enforcer (behind light). Reinforce your morning sunlight time with a solid protein & fat rich breakfast to help stabilize your blood sugar and support healthy cortisol levels. Stop eating before sunset: As the days get longer - this is much much easier, and will help your body prepare to rest, rejuvenate & get your deepest sleep. Be mindful of nutrition overall: As we shift into spring - lighter fare becomes more available and appropriate. If you feel a natural pull to eat a bit lighter - don't override your intuition & know that spring is a great time to add a little fasting into your routine. Get outside for a walk in the first 2 hours of the day if possible: Not only does walking outside within the first 2 hours of the day pack a powerful punch to your circadian health & brain health - but it also promotes the activation of brown adipose tissue (BAT), also known as brown fat, which is involved in thermogenesis (heat production) and increased metabolic rate. Morning walks can also help regulate blood sugar levels, and can help prevent insulin spikes and crashes. Maintaining stable blood sugar levels in the morning can contribute to better energy management and appetite regulation for the entire day. Use temperature as a time-keeper: Temperature is also a zeitgeber & doing a face dunk in ice water can help to reinforce circadian rhythm! This is also a fantastic way to increase collagen production and help you feel awake and alert for the day. Conversely - a warm bath or shower before bed will help you cool down your core temperature & sleep deeper. Stay hydrated: Scientists don't really know exactly why there are more cardiac incidents in the spring, but many of them theorize that it has something to do with the shift in cortisol levels. When cortisol levels shift - hydration needs increase!

You might be surprised to find out what an incredible healing tool you have within you...your voice!

Sing The Body Electric

Eileen McKusick, Thorald Koren, and Isaac Koren created Sing the Body Electric. Their revolutionary system of vocal toning is designed to liberate your voice, connect you with your innate sound healing potential and bring your body and emotions into harmony. Discover the joy of experiencing your voice as a whole body instrument. As you vocalize these tones, you direct healing vibrations into your body, helping to harmonize your nervous system and create a space for deep restoration. Allow your voice to become the medicine. Each tone is crafted to recalibrate your nervous system to promote cellular regeneration and release blocked energy. This activates the innate, God given, intelligence of your body to heal itself. You'll experience the power of harmonizing the frequencies that resonate with your unique Sonic fingerprint unlocking the life-giving force of sound within you. Whether it's a gentle whisper or a full-throated roar, the most authentic sound is often what needs to be felt and expressed in that moment. We are all music in progress. You can use music to create a harmonic bridge between the wounded past and the healed future. Transmute pain into possibility, grief into grace and silence into song. It is something so simple yet so wildly profound. Sing The Body Electric is a safe and fun way to free your voice. There's no wrong way to do it, have fun and find freedom in discovering your unique sonic fingerprint! For more information check out https://www.singthebodyelectric.com/ Goo (Spine) Gee (Nerves from spine) Bee (Fascia) Fee (Blood) Kee (Skin) iiiiiiii (Extending into Biofield) Yeaaaaaahh (Diaphragm) Waaaaahhh (Tail bone-goes down) Moohhhrrr (Pelvic floor-front) Gaaaahhhh (Pelvic floor-back) Yoooouuuuu (Belly-front) Mooohhhh (Belly-back) Yaaaaahh (Heart-front) Raaaaaaahrrr(Heart-back) Hah/Haaaaa (Throat/Thyroid front) Boooohhhhh (Throat/Thyroid back) Eighhhh (Pituitary-front, back & around) EEEEEEE (Pineal gland) Mmm (Bones) Nay (Mouth) Faa (Thymus gland) Daa (Lungs) Maa (Spleen) Paa (Liver) Go (Kidneys) Yo (Ovaries) Mee (Small intestine) Low (Large intestine) Boo (Shoulders) Doo (Arms-elbows outside) Dee (Arms-palms inside) Yay (Breasts) Kaa (Back-mid) Baa (Base of sternum) Sew (Front lower ribs) Loo (Legs) Go (Knees) Dow (Heels-going down) Ray (Arch of foot) Roo (Front & top of feet)

Breath is essential. It can calm your nervous system, ground your thoughts, and even help release stuck emotions. There are also breathwork techniques designed to awaken strength and power within you.

Breath Work

I have selected some of my favorite breathing techniques from the late Mitchell Gaynor, M.D. I highly recommend his book, Sounds of Healing. He was a brilliant Oncologist who, “Openly advocates combining allopathic regimens with complimentary therapies.” He had great success with his clients! Check him out further at https://www.strang.org/mitchell-l-gaynor-md If you are an athlete and want to improve performance I highly recommend Breathing for Warriors: Master Your Breath to Unlock More Strength, Greater Endurance, Sharper Precision, Faster Recovery, and an Unshakable Inner Game By Dr. Belisa Vranich and Brian Sabin I came up with a "Perspective Shift Breath." When stress starts to rise or anxiety begins to spiral, it’s time for a Perspective Shift—a breath that brings you back to the peace of Jesus. Inhale in two gentle sips through your nose. On the first sip, let the breath fill your belly as you think the word “Shalom”— peace. On the second sip, let it rise into your chest as you think “Shalom” again. You are breathing in shalom, shalom—the perfect peace of Jesus. Exhale slowly and fully through your mouth, releasing an audible “Hallelujah” if you’re able, silently works as well. God be praised. Let it be a surrender. This simple breath has helped me so many times when I’ve felt overwhelmed. The moment I realize I’m spiraling, I know—I don’t need control, I need a perspective shift. And in that shift, my spirit settles. Let the perfect peace of Jesus shift your perspective. From Mitchell Gaynor: Alternate nostril breathing- (My favorite technique of his) "Seat yourself comfortably in a straight-backed chair or cross-legged on the floor. Bring your right hand to your nose, then exhale deeply. Cover your right nostril with your thumb and inhale through your left nostril. Exhale through your left nostril, then cover your left nostril with your index finger. Now inhale through the right nostril, exhale, and switch, so that your thumb covers your right nostril. Continue this pattern for a minute or two. Try to keep both inhalations and exhalations as silent and rhythmic as possible. Don't be discouraged if you have congestion in one or both. Nostrils; this is quite common, especially in the winter months. Try to prolong the exhalation so that it takes twice as long as the inhalation. Count to three in your mind as you inhale. Then see if you can maintain the exhalation for a count of six. Alternate. Nostril breathing is especially effective for calming the nerves. Spend a few minutes practicing the method the next time you feel jittery before you have to give an oral presentation or make it difficult phone call, or in the middle of your work day when you feel frazzled and uncensored. Full diaphragmatic breathing- Find a comfortable place to lie flat on your back, whether on the bed or a mat on the floor. Close your eyes and inhale deeply through your nose so that you feel the breath move all the way up to your collarbones. Take a deep sigh as you exhale sharply through the mouth; don't hesitate to make noise as you release the air along with the tension in your body. Place the palm of one hand on the middle of your chest, the other on the bottom of your rib cage. As you inhale through your nose, feel your abdomen and rib cage rising and expanding with air; allow the abdomen to inflate as fully as possible as if you were blowing up a balloon. With your hands still in place, exhale fully. This time. Feel your abdomen and rib cage flattening and contracting. Take long, deep, silent breaths through the nose as you inhale and exhale. As you inhale imagine drawing the air up past your lungs, all the way to the top of your collarbones. When you exhale, squeeze all the air out until your abdomen is flat and contracted. Allow the exhalation to be longer than the inhalation, and try to keep the breath circular, so that there is no break between the inhalations and exhalations. Practice diaphragmatic breathing for up to 5 minutes at a time. When you feel comfortable with the technique, experiment with it while sitting in a cross-legged position, as a preparation for meditation. Toning fundamentals Inhale through your nose. Release your breath through your mouth while making one long sustained sound. When you run out of breath, inhale again through your nose and exhale through your mouth, again, making a long sustained sound. Repeat this procedure as often as you like You can stand, sit in a cross-legged position on the floor, or sit on a chair. Be sure your spine is straight and your diaphragm and abdomen are unobstructed. If you're standing, imagine that the sound is coming up from your feet. Relax your jaw. When you make a sound. Let your jaw hang open. Tone a vowel, A,E,I,O,U on the note of your choice for as long as your breath allows. Repeat several times. Tone the same sound on a different note. Tone a syllable on the same note. Repeat several times. Tone the same syllable on a different note, and repeat. Find a syllable and note combination that you like and tone it again and again Specific toning exercises Cleansing and releasing. Moaning and groaning are cleansing sounds. They come naturally when aches and pains are being released. High-pitched, penetrating sounds, or even fierce screaming can help break up energy blockages that may have led to emotional and physical armoring. Release the sound that you feel from within. It may be a blood curdling terrifying screen that could go on for several minutes, until it might actually end in laughter. Releasing a scream that has been held in for decades can be a joyous, liberating experience. Soothing and relaxing. Through toning, you can provide a soothing environment for the release of tension. Humming can be calming to the nervous system, and may help you breathe deeply. You may feel inspired to sing words of support and encouragement, or even to break into familiar bars of music or pop tunes. Trust the impulse; it often turns out to be surprisingly appropriate! Toning for the pain in your body. Stand with your feet about shoulder width apart And your body relaxed. If you prefer sit at the edge of a chair with your back straight. You can stand up and move around when the energy gets moving. Inhale through your nose and draw the breath down to your abdomen, so you can actually see your abdomen rising. Exhale through your mouth, making a low moan, or whatever comes naturally. Do this 10 times. Whenever you feel pain or tension, bring your attention there and consciously breathe into it. As you exhale, release tension from that part of your body. Give a sound to the feeling if the sound doesn't come, spontaneously Begin by toning as low as you can and slowly raise the pitch until you find a tone that resonates with the pain. Continue making sounds until you feel a release, as if you've given yourself an inner massage. Repeat this process for every pain or discomfort in your body. Breathing into your voice Lie down on the floor on your back. Place one hand on your chest, the other on your belly. Feel your hands rise and fall as your body expands and contracts naturally while you take in and release air. In order to feel the full expansion of your body, place your hands right above your waistline at your sides, enclosing the area between your thumb and other fingers. Push in forcibly against the diaphragm muscle as your body expands. As you continue to resist your ability to expand, maintain the expansion, and breathe fully will improve. Try singing a tone or a familiar Melody as you breathe in this position. Listen for the difference in your voice between the way you usually sound and the way you sound now. Let your voice express whatever you are feeling in the moment. Making room for your voice as you stand or sit, stretch, your spine. Reach for the ceiling with the top of the spine, reach for the floor with the bottom. Let the crown of your head reach for the ceiling as well. It is often helpful the picture an imaginary string that goes from the ceiling to the top of your head through your spine and down to the floor. Imagine a hand gently pulling up the string. Release Your shoulders and arms so they can swing freely. Make sure your knees are unlocked. You will know you are aligned correctly if your shoulders are rounded your chest is caved in flat or jetting out or if your abdomen or rear end is tightened or protruding. Try sitting in a straight back chair so that you can focus on your spine. Feel the difference between your usual posture and this one. Breathe fully and gently without you. Throwing your body out of line. As you breathe, feel the muscles in your abdomen and back expand. You may be able to feel your back push against the back of a chair. From this position, try yawning and letting a sound emerge. Do this a few times, and feel the release. Then, while fully expanded, begin to sing a familiar tune. Try singing with ah or la at first. Listen to the quality of your voice. What does it feel like to hear yourself? Sing? When you feel ready, add words. Close your eyes, stay fully expanded, and release your voice. "

Rapha Wellness

A Place to Rest