Discover Dr. Katrina’s simple, personalized health recommendations for building lasting wellness habits.
If you’ve ever been a patient at Karma Zen Acupuncture, there’s a good chance you’ve heard Dr. Katrina say something that sounds suspiciously like homework.
But she prefers a different word:
Recommendations.
Why?
Because “homework” can sound like one more thing you’re supposed to do. And most people already have enough things on their to-do list.
Instead, Dr. Katrina wants her patients to have simple, realistic recommendations that fit into their actual lives.
Your Treatment Plan Is About More Than Acupuncture
Every patient at Karma Zen Acupuncture receives an individualized treatment plan based on their specific needs. But treatment doesn’t stop when the needles come out. Throughout the course of care, Dr. Katrina continues to offer recommendations that may help support the progress you’re making in the treatment room.
And trying to change everything at once can leave you overwhelmed and ready to give up before you’ve even started. That’s why Dr. Katrina believes in starting small.
Start Where You Are
Want to exercise more? That doesn’t necessarily mean joining a gym and committing to an hour-long workout every day. Start with a 10-minute walk. Maybe that’s 10 minutes a day. Maybe it’s three days a week. Once that becomes comfortable, build from there.
Want to improve your sleep? Start by establishing a consistent bedtime routine. Begin getting ready for bed at approximately the same time each night and work toward being in bed at a consistent time.
Need to drink more water? Don’t tell yourself you’re suddenly going to drink a gallon of water every day. Start with one glass of water first thing in the morning. Then keep a tumbler of water somewhere you spend a lot of time—next to the couch, at your desk, or beside your bed.
Want to cut back on caffeine? Don’t necessarily go from several cups a day to zero overnight. Try reducing your intake one cup at a time.
Small changes are easier to maintain.
Don’t Try to Change Everything at Once
One of Dr. Katrina’s biggest recommendations is to work on only one to three things at a time, depending on what those changes are. Why overwhelm yourself? The goal isn’t to create the perfect lifestyle tomorrow. It’s to create sustainable changes that eventually become part of your lifestyle. You don’t have to completely reinvent yourself. Start where you are. Start small. Keep going.
There is also no magic number of days when a behavior suddenly becomes a habit. The commonly repeated “21 days” idea isn’t supported as a universal rule. Research shows that habit formation varies substantially depending on the person and the behavior, with some healthy habits taking considerably longer than a few weeks.
Dr. Katrina still likes using 28 days as a short-term goal because it gives patients a manageable period to focus on practicing a new behavior without thinking they have to change their entire life forever.
Think of it as:
“Let’s try this for the next 28 days and see how you feel.”
Not:
“You have to do this perfectly forever.”
Dr. Katrina’s Favorite Recommendation: Breathe
Of all the recommendations Dr. Katrina gives, one of her favorites is also one of the simplest:
Practice slow, controlled, deep breathing.
You don’t need special equipment. You don’t need a class. You don’t need an app, though that can be a useful tool. And you don’t even need a lot of time.
Slow breathing has been studied for its effects on the autonomic nervous system and psychological well-being, with research suggesting benefits related to relaxation, stress, and anxiety regulation. It can even be when dealing with pain.
Dr. Katrina recommends starting with just a couple of minutes. Don’t worry about timing it perfectly.
Simply practice:
Breathe in slowly.
Pause.
Breathe out slowly.
Pause.
Repeat.
One of her favorite times to practice is when you’re lying in bed while trying to fall asleep—or fall back asleep.
And here’s where it becomes especially useful.
The more familiar you become with your breath, the easier it can be to remember to use controlled breathing when you’re stressed, frustrated, overwhelmed, or experiencing discomfort. Eventually, you don’t have to think about it. You just breathe.
If your smartwatch has a breathing or mindfulness reminder, that can be an easy way to build the practice into your day.
And if you’ve ever wanted to explore meditation or more involved mindfulness practices, controlled breathing is a wonderfully simple place to begin.
A Bonus Recommendation: Try Your Superhero Pose
Need a little confidence before a stressful event?
Dr. Katrina has another favorite recommendation:
Stand like a superhero.
Before a presentation, job interview, big meeting—or even a difficult conversation—try standing upright for about two minutes.
Place your feet about shoulder-width apart.
Stand tall.
Relax your shoulders.
Keep your chest comfortably open.
Place your hands on your hips.
Take several slow, controlled breaths.
As you breathe in, think:
“I am ready.”
As you breathe out:
“I’ve got this.”
Dr. Katrina recommends it because taking a moment to stand tall, breathe, and intentionally shift your posture can be a simple way to pause and prepare yourself mentally.
It’s also something you can teach your kids.
Imagine your child standing like a superhero for a couple of minutes before a big test, presentation, performance, or another situation that makes them nervous.
Sometimes a little preparation can make a big difference.
Dr. Katrina even practiced it before her own board exams—and passed them on her first attempt. She felt confident going into each exam instead of stressed and nervous.
It’s also a fun way to start your day.
Your Health Isn’t a School Assignment
The most important thing Dr. Katrina wants her patients to understand is that recommendations aren’t about perfection. They’re about participation.
Patients who actively participate in their health often become more aware of what their bodies need. They begin noticing patterns. They become more conscious of their sleep, hydration, movement, breathing, nutrition, and stress. And that awareness can be powerful.
Acupuncture isn’t something that happens to you.
Your health isn’t something you hand over to someone else.
Your practitioner can provide guidance, treatment, education, and support—but you are an important part of the process.
That’s why Dr. Katrina doesn’t really give homework. She gives you tools. Simple tools. One small change at a time. Because you don’t have to become a completely different person to become healthier.
Start where you are.
Do what you can.
Keep it simple.
And build from there.
That’s how small recommendations can become healthier habits—and healthier habits can become a healthier way of life.
The information in this article is for educational purposes and is not a substitute for individualized medical advice. Recommendations should be adapted to your personal health circumstances.
