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Hi everyone,

When stress levels are high, it’s hard to do our best work—or even just feel like ourselves. Know that your reaction is a physiological one, please be gentle with yourself. Your brain often treats proximity as a personal threat, unable to separate 'near me' from 'to me'. Over time, this chronic activation isn't just tiring—it physically alters how we function, shallowing our breath and impairing our judgment exactly when we need clarity most.

I’ve put together some everyday ways to regulate your nervous system to signal to your body that it’s okay to let go of some of that tension, most of which just take a few minutes:

1. The "Physiological Sigh"

This is one of the fastest ways to lower your heart rate.

• Take a deep breath in through your nose.
• At the very top, take a second, shorter sharp inhale to fully expand the lungs.
• Exhale slowly through your mouth until you are completely empty.
• Repeat 2–3 times.

2. Temperature Reset

A sudden change in temperature can "reboot" the nervous system.

• Splash ice-cold water on your face or wrists. 15-30 seconds is plenty.
• This triggers the mammalian dive reflex, which naturally slows the heart rate and redirects blood flow to the brain and heart. It interrupts stress loops without shocking your system.

3. Eat one meal a day in absolute silence

Digestion improves when attention isn't split across inputs.

• No phone, no podcast, no talking

4. Humming on long exhales

This naturally lengthens your exhale and calms your system more easily than silent breathing for many. Use this if you are tired and wired and can't sleep.

• Inhale through the nose for 4 counts
• Hum on the exhale as long as comfortable, feel the vibration in the chest/face.
• 2-4 minutes is enough

5. Shower in the dark

This reduces sensory input and is one of the fastest ways to calm your overstimulated nervous system.

6. Therapeutic Shaking

This completes the stress cycle. Use after hard conversations, panic "hangover", or an adrenaline pump.

• Stand with soft knees
• Shake legs, hips, arms, jaw lightly
• Let it look awkward and maybe even be a little silly
• Finish by lying down with one hand on chest, one hand on belly for 60 seconds.
• 2-4 minutes of shaking, then 1 minute stillness

While I am struggling myself to run a business these days, I am dedicated to keeping the routine for all of you. Predictability of routine is a physiological signal of safety that helps lower your baseline anxiety. Here are the upcoming offerings, along with the weekly yoga class schedule. Locals, come be in community for class this Thursday at 10am. Just show up.

Upcoming Series:

BLENDING YOGA & FELDENKRAIS
🔗 Winter/Spring Series ​
​February 9th - March 30th
​Mondays @ 9am CST

Join us for this unique format, blending the gentle strengthening and deep stretching of Yoga with the intelligent, learning-focused principles of the Feldenkrais Method® to refine your Yoga practice.

GRACE UNDER PRESSURE / POWER WITHOUT STRAIN: FELDENKRAIS SERIES​
​🔗 Feldenkrais Series Info
​February 15th - March 25th​
Sundays 4pm CST & Wednesdays 6:30pm CST

We often shrink our movements to stay 'safe,' but true safety comes from knowing how to use your power. This series is about reclaiming the big, joyful movements of life— getting up from the floor, reaching without strain, and moving through the world with a sense of unstoppable coordination.

HOW TO BREAK UP WITH YOUR PHONE​
​🔗 Book Support Group​
​February 15th - March 15th
​Sundays @ 5:30pm CST

While this is a slightly different format than I typically offer, it feels extremely pertinent and meaningful right now. Join me for a free Q & A session on Sunday, February 1st @ 5:30pm. No one will be turned away for a lack of funds. I hope for this to be a robust group of like minded individuals that could use a little accountability. Ultimately the practice of changing our phone habits will bring us to a place of more presence and self awareness.

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Please reach out with any questions.
If you are in need of more nervous system resources, this is a good place to start.​

Peace,
Sarah