Whilst treatment might be going well up to a point, sometimes your treatment is halted, or you fail to conceive this month. So, you can go from experiencing joy that you are making good progress, to then be confronted with despair and grief. It is challenging and gruelling, however long your journey, with every month that passes while you are struggling to conceive and longing to hold your baby in your arms.

Grief is a natural response to losing someone you care about, or the baby you miscarried, or grieving for that baby you so long to conceive and love. Everyone’s experiences are personal, there’s no right or wrong way to go through the grieving process. The important thing is to let yourself grieve and mourn – take as much time as you and your partner need to recover.

Counsellors talk about grieving in terms of stages to work through. There are five stages of natural emotions people experience as they grieve. You may feel all of them or some of them, and the emotions may not necessarily be in this order:

• Denial: Shock that this can’t be happening to me
• Anger: Why is this happening to me? What caused this to happen? Feeling resentment
• Depression: Giving up and feeling helpless, loss of self-image, why can’t I be a parent?
• Bargaining: Try to regain control of your emotions and act: I will review my diet, lifestyle, etc. to change
• Acceptance: This is the situation, learn from it and start to make plans, however the future will unfold

Knowing that you are coping with your emotions and recognising the stages might give you confidence to be open and to have those more honest conversations. ‘Acceptance’ might mean of a life without children or re-evaluating your options to starting a family. Take time to make decisions and find perspective for you and your partner.

Infertility is one of the biggest challenges that life can throw at you. It’s important to learn how to take care of yourself and your emotional wellbeing, and also to recognise that you are not alone on your journey. There are many charities, communities and social media fertility support groups out there who understand what you are going through. Whether through family, friends, support networks or fertility professionals, try to make sure you get the support you need at every stage of your fertility journey.

Studies show that women and men with fertility issues are more than twice as likely to suffer from depression. According to Dr Alice Domar at the Domar Centre for Mind/Body Health “Women undergoing infertility treatments exhibit high anxiety and/or high depressive scores at the start of treatment as well as over the course of treatment.”

Whether you are sharing your journey with family and friends, or keeping it very private affair, how do you cope with these emotions of feeling anxious, depressed, helpless and maybe isolated?

Whilst your fertility specialist can help with the practical side of fertility treatment, they are not able to provide the emotional support you may need. So, it’s a good idea to talk to people who have been through the process of treatment to ask questions. It can be difficult to express your emotions to those who don’t understand the distress you may be going through. Get a counsellor that specialises in helping with infertility, as they can be an invaluable support for you personally.

There are also many charities, communities and social media fertility support groups out there to help you on your fertility journey, who really understand what you are going through and can help you realise you are not alone.

Looking after your health and wellbeing is paramount on this long road to conception, and getting healthy is important for expectant mothers for both their health and for the baby. Try to find ways to enjoy a healthy lifestyle and minimise stress.

• Plenty of rest – Going through fertility treatment can be really tough emotional and physically so make time to rest and reduce the number of social engagements there is always time for them, but there maybe be the only chance for fertility treatment so give it your best opportunity, so an least you can reflect that you have no regrets because you tried your best rather than over exerted yourself with work and social engagements, leaving you exhausted.
• Acknowledge your emotions – Try to understand its ok to feel like this, it will past try to let go of any negative feelings of frustration, resentment and anger. Try to find ways to lift your mood and stay level headed. Balance being optimistic with realism
• Get fertility fit – Get in shape with a healthy BMI and make sure you enjoy your exercise plan. Exercise to not only get into shape but to help release endorphins, chemicals in your brain that make you feel good and reduce stress
• Give yourself head space – Learn skills to recognise your emotions and behaviours and find coping strategies meditations, breathing exercises
• Keep talking – Communication is important especially with those close to you, explain how you feel.
• Digital detox – Reduce your time on smart phone and tablets to calm your mind, learn to switch off and relax
• Diet – A nutritional diet plan is essential for both you and your partner. It’s important to have a balanced intake of all the nutrients and supplements you need for fertility treatment, to nourish the body and boost fertility a nutritional diet plan is essential for both you and your partner.
• Get enough sleep – Sleep helps to rejuvenate the mind and body, try to get between seven to nine hours of sleep a night.

Infertility is one of the biggest challenges that life can throw at you. No matter how long your fertility journey may be, try to be resilient and manage the agonising waiting and anticipation through mindfulness practices and coping strategies. Try to learn to observe your feelings, thoughts, and how your body is coping.

From personal experience having cycles of IVF treatment, you need to find coping strategies that work for you and your partner. I found writing a journal helped me face my emotions and develop coping strategies to deal with them. The journal was a support in the next cycle of IVF, as it’s hard to remember when you are going through it at the time. With so much hormonal change and sometimes the experiences that you go through, you may want to block them out and not remember. But you need to stay focused on the current course of treatment and hope for a more positive outcome this time around.

It’s an intense time, so you need to minimise your stress and stay calm and positive to enhance your chances of conceiving and surviving the emotional rollercoaster of IVF. You need to look back and know that you tried your best, whatever the outcome may be.
My fertility yoga DVD can help you to relax and give you the strength and confidence to trust your body on your fertility journey. Watch the taster video here: http://www.fertilityyoga.co.uk/infertility-yoga/

Undergoing fertility treatment can be a challenging and stressful time, without factoring in hormones, numerous trips to the fertility clinic for treatments, and the fertility drugs, which can affect your mood. Studies show that women and men with fertility issues are more than twice as likely to suffer from depression. According to Dr Alice Domar at the Domar Centre for Mind/Body Health, “Women undergoing infertility treatments exhibit high anxiety and/or high depressive scores at the start of treatment as well as over the course of treatment.” It is important to acknowledge the stress and how you and your partner are feeling emotionally.

Anyone who is experiencing infertility, or has been through fertility treatment, would describe it as “an emotional rollercoaster journey”. Each stage of a fertility journey can bring extreme highs and lows of emotions, and each person will cope with these emotions differently.

Once you know your fertility options and have made a fertility treatment plan with your fertility doctor, the anticipation of starting treatment can be an exciting but also apprehensive and stressful time. Both you and your partner need to organise time off work for treatment, and plan how you are going to pay for treatment, for example. It’s a good idea to find time to get both you and your partner fertility fit, in both mind and body, to maximise your opportunity for fertility treatment success.

You need to educate yourself about the treatment plan, to understand the time frame of treatment, the side effects and what each stage of treatment involves. Whilst your fertility specialist can help with the practical side of fertility treatment, they are not able to provide the emotional support you may need. So, it’s a good idea to talk to people who have been through the process of treatment, to ask questions. Get a counsellor that specialises in helping with infertility, as they can be an invaluable support for you personally. It can be difficult to express your emotions to those who don’t understand the distress you may be going through.

There are many charities, communities and social media fertility support groups out there, to help you understand that you are not alone, and they really understand what you are going through, to help you on your fertility journey. I found writing a journal helped me face my emotions and develop coping strategies to deal with them. The journal was a support in the next cycle of IVF, as it’s hard to remember what you are going through at the time. With so much hormonal change, and sometimes the experiences that you go through, you want to block out and not remember. But you need to stay focused on the current course of treatment and hope for a more positive outcome this time around.

Infertility is one of the biggest challenges that life can throw at you. No matter how long your fertility journey may be, try to be resilient and manage the agonising waiting and anticipation through mindfulness practices and coping strategies. Try to learn to observe your feelings, thoughts, and how your body is coping. It’s important to learn how to take care of yourself and your emotional wellbeing. One of the most challenging aspects of advanced fertility treatment is dealing with the emotional ups and downs. Whether through family, friends, or fertility professionals, try to make sure and get the support you need.

If you would like to start practicing fertility yoga to help benefit your reproductive health and boost overall wellbeing, you can find out all about it here: http://www.fertilityyoga.co.uk/infertility-yoga/

Each stage of a fertility journey can bring extreme highs and low of emotions, and each person will cope with these emotions differently. Trying to keep yourself level-headed to manage these constant flows of emotions is difficult. You need to find coping strategies to manage stress and help you and your partner stay calm and positive on your fertility journey.

1. Be realistic
Learn to accept what you can and cannot be in control of. Ask for help from the fertility specialists; the doctors and nurses will guide you through the process every step of the way and give you advice. Don’t be afraid to ask questions, however minor or insufficient you may think they are – it really does take the pressure off, reduces fear of the unknown and eliminates unnecessary worrying. Try to make notes of your questions before your appointments, and ask for helpline telephone numbers for out of hours when the clinic is closed, to get reassurance so that anxiety does not build up. Treatment plans can be over months, and there will be ups and downs as you go through your treatment regime.

2. Recognise the hormonal changes
Be in tune with your emotions. Having hormonal treatment and fertility drugs can produce side effects and change your mood dramatically throughout a day and over periods of time during fertility treatment. Recognise that it’s the medication and try to accept your emotions, however overwhelming they may be. It’s ok to express your emotions, to cry or scream – you just need to let go of these emotional blockages. It’s important your partner and family realise that it’s your hormonal treatment, and give you space to express your feelings; ask them to avoid any unnecessary rows or upset if your response is not as expected. Your emotions will settle and pass as you go through fertility treatment. If you have been through the process before, or had many cycles of IVF, etc, you get to remember how you felt last time and as you approach each stage again, you know that you’re not going to feel like this forever.

3. Relationships
It’s important for both you and your partner to be deeply connected; you are in this together, even if only one of you needs fertility treatment. Try to prioritise your relationship over the pressures and expectations. It is important to acknowledge the stress and how you and your partner are feeling emotionally. Don’t try to lay blame or guilt on each other, keep working together to overcome and manage the things that you can both control. Make time to carry on with normal life as best you can, as infertility can be all consuming and isolate you from family members and friends, especially if they are pregnant or experiencing the joy of having a family.

4. Stay positive
I know it’s hard when you are feeling frustrated and angry if treatment is not going well or you feel you are not getting support, but try to stay positive by using positive affirmations or mantra. Be open and talk to those people close to you. Try mind-body approach therapy, such as yoga or mindfulness, to help process your emotions. There is a wealth of literature to learn from about the emotions you are experiencing, infertility support networks for advice from other people in similar situations as you, and professional trained fertility experts. If you are feeling low and vulnerable, it’s ok to ask for help and support. Whilst going through fertility treatment is very personal to you, you are not alone on your journey.

If you are currently trying to conceive and are looking for ways to relax or promote fertility, why not order a copy of my Fertility Yoga DVD.

It’s important to know your body mass index (BMI) as being underweight can affect your chances to conceive too, as being underweight can affect your hormones. A healthy BMI to conceive is between index 20-25. So if you need to lose a few pounds, or gain a few, it’s important to review your lifestyle, diet and exercise levels to get healthy to boost your fertility.

Your weight and body mass index
To calculate your body mass index (BMI) your height to weight ratio, divide your weight in kilograms by your height in meters. A BMI score between 18.5 – 24.9 indicates a healthy weight, a score below 18.5 means that you’re more than likely to be underweight, a score of 25 to below 30 is overweight and any score above a BMI of 30 is classed as being obese. Obese women are less likely to become pregnant through IVF and assisted reproduction.
Carrying excess weight can affect the function of your ovaries, due to changes in hormones and metabolism rate. Obese women have less success with assisted fertility treatment by poor response to fertility drugs to stimulate ovulation.
Women with PCOS often find it difficult to manage their weight, so if you suffer with polycystic ovary syndrome (PCOS), moderate exercise will help with weight reduction, reduce cholesterol levels, and improve insulin sensitivity, as exercise helps by regulating blood sugar levels and insulin. Exercise lowers the level of testosterone in the blood and may help improve ovulation through menstrual regularity. With practising just 10 minutes of fertility yoga each day you could start to see a real difference and it will help you on your weight loss journey.

Lifestyle, diet and stress affects your fertility
Lifestyle affects your levels of stress on the mind and body, the pressures of work, relationships and finances can cause stress and affect your quality of sleep. Mental and emotional stress can affect your fertility, so unwind from the day and recharge. Switch off and relax by trying yoga, meditation, or listening to relaxing music. With the long summer evenings take the opportunity to go for a walk. Being outside and absorbed with nature can relax you and reduce your stress levels.
To manage stress diet is an important factor; eat meals to include protein, fat and carbohydrates to balance blood sugars. Avoid putting the body under stress, and to keep energy levels constant, eat little an often.

I hope this article has helped you better understand how your BMI and stress levels can be linked to your fertility. If you would like to start practicing fertility yoga, you can find out all about it here.

Studies based on 11 years of data on more than 5,000 men being treated for fertility problems found that men are more fertile in the middle months of the year, sperm is twice as active in July and August compared to January.

Researcher’s at the Centre for Reproductive Incapacity of the University Hospital of Parma, in northern Italy analysed data collected from 5,188 men, looking for possible seasonal pattern in sperm quality.

Results showed that motility of sperm peaked in the summer, and was at its lowest in the winter. They also showed that the number of men with a sperm motility or movement greater than 40 per cent averaged 65.3 percent in summer, and only 50 percent in winter. “We have shown the existence of a seasonal variation in some functional aspects of human semen,” confirmed Dr Alfredo De Giorgi, who led the study.

In the evolution of nature and for most animals, light plays an important part in the regulation of reproduction; this ensures that the birth of their offspring occurs at the most favourable time of the year, and when food is in abundance and the days are long and warm. For humans, there can be seasonal variations in our cycle of sleeping patterns, which can affect the stress hormone cortisol.

Keeping cool in the summer heat!

Men need to remember to stay cool in the summer to avoid overheating their testicular area. This can temporarily cause low sperm count, for as long as the testes are overheated. Testicles secrete male hormones and also help in sperm production. Testes function properly only when they are cooler than the rest of the body. That’s why they are anatomically structured to hang outside the body. If the testes are exposed to high temperatures, then the increased heat could kill the sperm and cause a low count.
There are further factors which can increase the temperature of testicles, aside from the weather which include:

1. Wearing tight underpants
2. Wearing trousers too tight around the crotch area
3. Taking hot baths or saunas
4. Sitting for a long time
5. Keeping a lap top on the lap for long periods

Although it is proven that men are statistically more fertile during Summer, it is important to keep cool to avoid lower sperm count.

I hope you’ve found this latest post helpful. If you’re currently trying to conceive, why not read about my story here to find out how fertility yoga can help you.

Summertime is an ideal opportunity to break old habits and start to improve your health and wellbeing – which will boost your fertility. With the longer warmer days and holiday season, summertime can make you feel more energetic –and hopefully more sexually energetic! Summertime is a good time to increase your sexual activity when trying to conceive.

Summertime can improve the chances of successful fertility treatment

For those needing assisted fertility treatment and IVF to conceive, then summer time is the perfect time to have your treatment. Studies found ‘that women undergoing fertility treatments who, had been exposed to more sunlight, higher temperatures and less rain in the month before their IVF, had over a third higher successful pregnancy rates!’

A team of researchers lead by Dr Simon Wood, at the Countess of Chester Hospital, found that those having had IVF cycles during the summer months with the longer days, needed lower doses of drugs to stimulate ovulation. Dr Wood analysed the outcomes of fertility treatment, carried out on 266 women who had two cycles, one during April to September and the other performed between October and March. The pregnancy rate during the summer was 15.7 percent compared to 7.5 percent in the winter. The study concluded that the extended daylight hours benefited the outcomes of IVF cycles. However if age is a deciding factor for you, then it is better to get fertility treatment sooner, rather than wait for the longer daylight hours.

Is the key vitamin D – during summertime?

Dr. Frank Vandekerckhove, a reproductive medicine specialist, carried out research with more than 11,000 patients, over a six-year study at the University of Ghent in Belgium, to determine if there were any patterns as to when the most successes in conception occurred. Although the weather conditions in the month that the actual IVF cycle took place didn’t matter—it was surprisingly the month preceding IVF that scientists saw a pattern emerge and that more sunshine increased pregnancy. He stated that “it probably had a positive effect on the quality of the oocytes [immature eggs] that were recruited in the weeks before ovarian stimulation started”.
The increase in sunlight boosts vitamin D, which is a factor in a successful pregnancy, as vitamin D improves egg quality, regulation of sex hormones, and implantation rates, by boosting the levels of progesterone and oestrogen – so good to know if you are having IVF this summer!
For men, vitamin D helps with the development of the nucleus of the sperm cells, which in turn leads to better sperm count and quality. So as summer arrives, check with your vitamin D levels with your and head outside in the sunshine!

If you are currently trying to conceive and are looking for ways to relax or promote fertility, why not order a copy of my Fertility Yoga DVD.

Lifestyle and nutritional factors affect both male and female fertility; medical history, age, stress levels, alcohol and diet are all recognised factors. Exercise plays a very important role in fertility and according to research by Rich-Edwards “it helps to balance blood sugar levels and regulate hormones and thus ovulation”.

A study published in the journal Fertility and Sterility reported the benefits of reducing stress through gentle exercise such as hatha yoga, helps to improve the chances to conceive, as well as preparing the body for pregnancy. Fertility Yoga is a programme designed to reduce stress and focuses on therapeutic yoga postures to benefit reproductive health.
 
Five benefits of Fertility Yoga
1. Reduces stress, calms the mind of negative thinking
2. Balances hormones
3. Increases blood flow and energy to the pelvic area
4. Stimulates the reproductive system
5. Encourages connection of mind and body awareness
Trying to conceive naturally, or through assisted reproductive treatment (ART) or IVF is stressful and a roller-coaster of a journey both physically and mentally. One of the best ways to de-stress whilst trying to conceive is with a Fertility Yoga program. Fertility Yoga focuses on specific yoga postures that encourage blood flow and energy to the reproductive area. The relaxation techniques are designed to de-stress the mind and body. Fertility Yoga gives the inner strength and confidence needed to continue on your challenging journey to becoming a parent.

Studies have suggested that the amount of sleep a woman has may affect fertility, (Morris 2008) and have shown that improving your sleep helps to promote regulation of appetite, weight, ovulation and male sperm count too. In a study of IVF patients led by DR D Park in Korea, it was found that aiming for between seven to eight hours of regular sleep can increase the chance of pregnancy by 56%. Breathing and relaxations techniques practiced in Hatha yoga therapy can help promote sleep, especially the practice of yoga nidra (yoga sleep) which involves deep relaxation techniques.
 
Male reproductive health and yoga
A regular yoga practice for men is also important because of the positive effects on stress reduction and well-being. Regular yoga practice can improve the quality of sperm if you have an issue with sperm count or motility (Sengupta,P et al.. 2013). For men practicing yoga asana they can activate the second chakra in the pelvic area, which can help release energy blockages relating to sensual or sexual issues. Perhaps the strongest evidence is that reducing stress through yoga can boost fertility, as although the links between infertility and stress are complex and not fully understood, cortisol (the so called stress hormone) can interfere with normal reproductive functions (Sengupta).
Fertility Yoga with Lisa Attfield

The DVD “Fertility Yoga with Lisa Attfield” was researched and developed whilst I was training to be a hatha yoga teacher with the British Wheel of Yoga, the governing body for yoga training in the UK. I was also on my own fertility journey. Both my husband and I had been advised by the NHS to change our lifestyles to improve our fertility chances. After six years of not conceiving naturally, fertility investigations revealed that both my husband and I had fertility issues, and our only option was IVF with ISCI to conceive. I was 34 at the time I started IVF, and after three cycles we had a daughter when I was 36 years old. After two further cycles of IVF and ISCI we had twins, when I was 39 years old.
During our ten-year fertility journey, I developed and researched my Fertility Yoga programme, and in 2013 I released “Fertility Yoga with Lisa Attfield”. Over the years Fertility Yoga has helped others to learn to relax and de-stress, and to gain the inner strength and confidence to trust their bodies on their own journey to becoming a parent.
If you are currently trying to conceive naturally or are going through IVF, why not give the DVD a try? Follow this link to see a taster and purchase
 
http://www.fertilityyoga.co.uk/product/fertility-yoga-dvd/

What does yoga mean?

The meaning of yoga is to join, derived from the Sanskrit verb: yug ~ to join. Practicing yoga helps make connections between the mind, body and soul, to improve the wellbeing of the yogi by bringing the yoga practitioner into perfect harmony and balance. Yoga can be both a physical and spiritual practice; there are many types of yoga but the most popular style practiced is Hatha Yoga, which consists of elements of yoga postures (asana), breath awareness (pranayama), relaxation and meditation.

Where did it begin?

Yoga is one of the orthodox systems of Indian philosophy. It was systematised by Patanjali in his classical work, the Yoga Sutras, written in Sanskrit dating from 200 BC. The science of yoga is not only just for health and fitness but for the awakening the vital energies: pranas, chakras and kundalini shatki. A yogic practice gives direct and tangible benefits regardless of any spiritual aims. Physical and mental therapy are the most important achievements of yoga, as it works on the holistic principles of harmony and unification.

Yoga postures

Asana are yoga postures that when practiced regularly, bring a state of being in which one can remain mentally and physically calm, quiet, steady and comfortable. As the mind and body are not separate entities, the practice of asanas integrates and harmonises the connection of the body and mind.

Both the mind and the body can harbour tensions and knots. The aim of yoga asana is to release mental tension by processing them on a physical level. On a somatopsychic level, through the body to the mind, tension and muscular knots can occur anywhere in the body. Regularly practicing yoga asana, combined with other yoga practices such as pranayama and meditation, it’s believed the tightness and tension can be effectively eliminated by tackling them both on a physical and mental level.

Prana – the vital energy

Prana as the vital energy, corresponds to chi in Chinese medicine, and travels through the whole body following a network of energy called nadis. The nadis are responsible of maintaining all individual cellular activity. If the prana is blocked then toxins can accumulate in the body, but as the prana begins to flow, the toxins are removed from the system ensuring health and wellbeing of the whole mind and body.
Chakra’s and Kundalini Shakti

The chakras are connected to the network of nadis. There are seven major chakras located along the pathway of the sushumna, originating in the perineum and flowing through the spinal cord to the crown of the head.

In yogic terms the chakra are vortices or wheels of pranic energy, located at specific areas of the body, which control the circulation of prana and are associated with the major endocrine glands and nerve plexuses in the body. Specific yoga postures have a particularly beneficial effect on one or more of these glands or plexuses, and promote the general health of specific areas of the body. Each one of the seven chakra vibrates energy at a different rate. The second chakra, Svadhisthana, is located in the area of the sacrum and relates to female and male reproductive hormones and organs. This chakra is depicted as a symbol of fertility.

The purpose of yoga is to awaken the Kundalini Shakti. By practicing asana the chakras are stimulated, generating Kundalini energy which travels through the central pathway in the spine, awakening the sushumna nadi. The kundalini shatki rises to the highest chakra, sahasara, which is the centre of bliss and enlightenment of human consciousness.

Hopefully this has given you a good insight in to where yoga started, what it involves and how it can benefit your mind and body. If you would like to learn more about what exercises can help you to become fertility fit, then read this blog post. Please do not hesitate to get in touch to find out more about my classes and DVD.

Studies have shown that “stress and anxiety levels remain elevated across first and repeated cycles of fertility treatment. Women with lower stress and anxiety levels on the day prior to oocyte retrieval had a higher pregnancy rate.” (Turner et al..2013)

Stress during fertility treatment is thought to be multidimensional; in addition to any psychological stress related to the diagnosis of infertility, there are potential stresses related to the medical procedures, the awaiting of a positive outcome, and the physiological effects of gonadotropin stimulation. (Turner et al..2013)

Breathing techniques play an important part in relaxation on the autonomic nervous system and the management of stress. They are also some of the core principals practiced in Fertility Yoga.

Yoga Therapy and Stress

Scientists have studied the positive impact yoga therapy has on various health conditions. “Practicing yoga can improve better cardiovascular health, strengthen the nervous and immune system and has a positive effect on the reproductive system” (Trimarch).

Whilst yoga cannot treat medical infertility problems such as blocked tubes, it can help with infertility issues caused by stress and the associated stress with conditions such as cysts and endometriosis. Chronic psychological stress can alter the body’s ability to regulate hormones, this in turn may cause problems with the reproductive system for sperm quality, ovulation, egg fertilisation and possible other complications that may affect the reproductive system.

A study published in the journal Fertility and Sterility stated that “women with high levels of the stress hormone cortisol and alpha-amylase (which circulates an enzyme around a body under stress) in their saliva had more difficulty conceiving than those women of lower levels of stress in the study.

The results of the study stated their fertility rates were up to 12 per cent lower each cycle (source Louis). In fact, levels of the stress hormone epinephrine (known as adrenaline) have been found to be higher in women experiencing unexplained infertility, and those with elevated levels of epinephrine may constrict blood flow to the uterus” (Trimarch)

A study found “fertility patients who practice yoga specifically tailored to reduce stress may increase their fertility by as much as 35 per cent” (CBS news).”

According to Trimach’s research in 2000, 55% of participants of a yoga-oriented, mind-body-based fertility program conceived during the first year in the program!

If you’re currently going through IVF or suffering from infertility have a taster of my Fertility Yoga DVD which helped me reduce stress during my own fertility journey here https://www.youtube.com/watch?v=CfY0NSmts1w&feature=youtu.be