Could Stress Be Affecting Your Immunity? Everyday Habits That Matter

When we think about supporting the immune system, we often think about vitamin C, supplements, healthy foods, or trying to avoid every germ that comes our way.
But there’s a really important part of our immune system that doesn’t always get the attention it deserves: The nervous system.
The nervous system and immune system are constantly communicating with one another. How our body experiences and responds to stress can influence sleep, digestion, inflammation, recovery, and overall health.
This doesn't mean stress automatically makes you sick. And it certainly doesn't mean you should feel guilty when your family gets sick either.
Instead, it’s about looking at the whole picture and asking:
Are we giving our bodies the foundation they need to respond, adapt, and recover?

Your Body Is Always Taking in Information

Your nervous system is constantly monitoring what is happening inside and outside of your body.

• Is there danger?

• Are you safe?

• Do you have enough energy?

• Do you need to rest?

• Is it time to eat, move, play, or recover?

Your immune system is also constantly working behind the scenes, helping the body respond to challenges and maintain balance.
These systems don't work independently. They communicate through a complex network involving the brain, hormones, immune cells, and other systems throughout the body.
This is one reason why supporting nervous system regulation and function is a very important part of supporting overall wellness.
And this can look different depending on the season of life you're in.

For Kids: Build the Foundation

Children are constantly growing, learning, moving, and adapting. Their bodies need plenty of support along the way.

1. Prioritize sleep

Children need more sleep than adults, and sleep is an important time for the body to rest and recover.

A consistent bedtime routine can help:

• Dim the lights in the evening

• Reduce stimulating activities before bed

• Avoid screens before bedtime

• Keep bedtime predictable

• Create a calm sleep environment

• Give your child time to wind down

Don't underestimate the power of a good bedtime routine.

1. Let them move

Kids don't need a complicated exercise program.

They need opportunities to run, jump, climb, play, explore, and be kids.

Get outside when you can. Go for a walk. Play in the yard. Ride bikes. Dance in the kitchen.

Movement doesn't have to look like exercise to benefit the body. Movement, for all ages, helps reduce stress and tension and supports proper flow, especially for the nervous system and lymphatic system.

1. Give them downtime

Kids have busy schedules, too!

School, sports, activities, screens, social demands, and constantly changing environments can add up.

Build in time for:

• Unstructured play

• Reading

• Quiet time

• Time outside

• Cuddles and connection

• Downtime/not planning every moment

• Boredom! (this sparks creativity!)

Remember: Rest isn't wasted time. It's part of health and essential for our nervous system.

For Parents: You Can't Pour From an Empty Cup

Parents, moms especially, are often the ones making sure everyone else is eating, sleeping, getting to appointments, and taking care of themselves.

But your nervous system needs support, too!

1. Don't consistently run on empty

It can be tempting to skip meals, stay up too late, or push through because there is always something else to do.

Whenever possible, prioritize the basics:

Eat. Hydrate. Sleep. Move. Breathe. Rest.

You don't need a perfect wellness routine.

Sometimes supporting yourself looks like eating breakfast before everyone else wakes up. Taking a 10-minute walk. Going to bed instead of finishing one more task. Asking for help. Keep in mind: this season may not be the time for the perfect home or to have everything “just right.” It’s to be a family and support your children as they grow, learn, and develop.

1. Create small moments of regulation

This doesn’t mean you have to have an hour-long meditation practice or complete peace at home to feel regulated.

Instead try:

• A few slow breaths

• Stepping outside for fresh air

• Taking a short walk

• Stretching or slow, intentional movements

• Time in the sunshine

• Prayer or quiet reflection

• Putting your phone away for a few minutes

• Asking someone to take the kids while you rest

Small moments count!

During Pregnancy: Support the Changing Body

Pregnancy is a season of tremendous physical and physiological change.

Your body is supporting not only you, but also the growth and development of your baby.

That makes the foundations of health especially important.

Nourish consistently

Pregnancy isn't the time to strive for perfection.

Focus on regular meals and a variety of nutrient-dense foods that provide protein, healthy fats, carbohydrates, vitamins, minerals, and fiber.

Work with your OB, midwife, or other qualified healthcare provider regarding your individual nutritional needs and prenatal supplementation.

1. Make room for rest

Growing a baby is work.

Your energy needs can change throughout pregnancy, and what worked for you before pregnancy may not be what your body needs now.

Listen to your body.

Rest when you can. Adjust your activity as needed. Give yourself permission to slow down.

1. Support movement

Movement during pregnancy can be wonderful for overall health when appropriate for your individual pregnancy.

Walking, mobility work, strength training, breathing exercises, and other pregnancy-appropriate movement can help you stay connected to your changing body.

Always follow the recommendations of your pregnancy care provider, especially if you have complications or specific activity restrictions.

1. Don't forget your nervous system

Pregnancy can come with excitement, anticipation, uncertainty, physical discomfort, and plenty of mental load.

Create opportunities for calm and connection.

• Deep breathing

• Time outside

• Prayer, meditation, and/or journaling

• Gentle movement

• Massage

• Connection with your partner or support system

• Time to simply slow down

Supporting mom supports the whole family.

Postpartum: Recovery Is Part of the Process

The postpartum period is often treated like a race to "get back to normal."

But your body just did something extraordinary.

Recovery takes time.

And postpartum is not the time to expect yourself to immediately return to your pre-pregnancy routine.

1. Eat and hydrate

Between feeding a baby, recovering from birth, and caring for everyone else, it's easy to forget yourself.

Keep easy, nourishing foods and water within reach.

Think:

• Protein-rich snacks

• Easy-to-eat fruits and vegetables

• Nourishing soups and meals

• Healthy fats

• Plenty of fluids

Ask for help with meals if you can.

1. Rest whenever possible

Yes, newborn sleep can be unpredictable.

"Sleep when the baby sleeps" isn't always realistic—but finding opportunities for rest still matters.

Let someone else fold the laundry. Say no to an unnecessary commitment. Accept the meal someone offers. Give yourself permission to sit down and rest.

Your recovery is important, too!

1. Don't rush movement

Postpartum movement should be gradual and individualized.

Walking, breathing exercises, gentle mobility, and reconnecting with your core and pelvic floor can be a starting point for many women.

A pelvic floor physical therapist can also be an excellent resource when you're experiencing pain, pressure, leaking, diastasis concerns, or difficulty returning to activity.

1. Connection matters

Postpartum can feel incredibly isolating.

Connection with your partner, family, friends, other moms, your healthcare providers, or your community can be an important part of feeling supported.

And if you're struggling emotionally or feel like something isn't right, please reach out to your healthcare provider. You don't have to navigate postpartum alone.

Everyday Habits That Can Strain Our Resilience

Across every stage of life, there are a few patterns worth paying attention to.

1. Not getting enough sleep: Sleep gives the body time to rest, repair, and recover.

2. Always being "on": Constant activity with little downtime can leave very little opportunity for the body to slow down and recover.

3. Chronic stress: We all experience stress. The goal isn't to eliminate stress…it's to create opportunities for recovery and regulation and support our body during times of stress.

4. Not nourishing the body: Your body needs nutrients to support all of the work it does every day and optimize function.

5. Too little movement: Our bodies are designed to move! Regular movement supports overall health at every age.

6. Too little connection: Feeling supported, safe, and connected is an important part of whole-person wellness.

What About Holistic Care?

Supporting the body isn't just about simply addressing symptoms when they show up. It's about looking at the whole person and considering how the body is moving, adapting, regulating, and recovering.

Chiropractic care, acupuncture, massage therapy, and other supportive therapies can all be part of a holistic approach to wellness.

Chiropractic care can support healthy movement, mobility, and nervous system function.

Acupuncture can be a helpful tool for supporting the body's natural regulation and balance.

Massage therapy can support relaxation, circulation, mobility, and recovery while helping the body shift out of a state of tension.

These therapies aren't meant to replace nutrition, sleep, movement, or other foundational habits. Instead, they can complement them as part of a personalized approach to supporting the whole body.

And especially during pregnancy, postpartum, childhood, and other seasons of change, care should be individualized and coordinated with your healthcare team when appropriate.

Remember whole-body care isn't about chasing symptoms: it's about supporting the person behind it.

We Don't Need to Fear Every Germ

It's easy to become hyper-focused on avoiding illness, especially when it feels like your family is constantly bringing something home.

But exposure alone doesn't automatically mean someone will become sick.

Instead of living in fear of every cough, sneeze, or germ, we can focus on building a strong foundation that supports the body's ability to adapt, respond, and recover.

That foundation is built every day with:

• Good sleep

• Nourishing food

• Hydration

• Movement

• Outdoor time

• Connection

• Downtime

• Nervous system support

None of these things guarantee that your family won't get sick.

And that's not the goal.

The goal is to create an environment where the body has the resources and support it needs to do what it was designed to do.

Start With One Small Change

You don't have to overhaul your family's entire routine tomorrow.

Maybe tonight, it's an earlier bedtime for the kids.

Maybe it's putting the phones away during dinner.

Maybe it's getting outside for 20 minutes instead of screen time.

Maybe it's adding protein to breakfast.

Maybe it's five minutes of quiet connection with your child before bed.

Maybe it's finally giving yourself permission to rest.

Small things, done consistently, can add up and benefit your overall health and wellbeing.

A resilient body isn't built through perfection. It's built through the everyday habits that support the body, mind, and nervous system over time.

So this season, instead of asking only:

"How do we avoid getting sick?"

Try asking:

"What can we do today to help our family's bodies feel supported, regulated, nourished, and resilient?"

Start there.

Wanting more information and support? We’re here to help! Be sure to ask us at your next appointment or schedule a new patient visit to learn how to better support your nervous and immune systems.

In Health and Blessings,

Dr. Abbey

clechiropractic.com

@clechiropractic

216-952-3830

Screen Time, Stress & the Developing Nervous System

Screens are a normal part of modern childhood—but how, when, and how often children use them can influence sleep, movement, attention, mood, and stress regulation.

A child’s nervous system is continually developing. Throughout childhood, the brain and body are learning how to respond to stimulation, transition between activity and rest, and regulate emotions and stress. When screen use regularly replaces sleep, outdoor play, physical movement, face-to-face connection, or quiet downtime, children may have fewer opportunities to practice these important skills.

Why Balance Matters

Fast-paced content, constant notifications, bright screens, and prolonged screen use can keep the brain highly engaged. For some children, this may make it harder to transition to calmer activities or settle down for sleep—particularly when screens are used close to bedtime.

Simple habits can help:

• Create screen-free periods, especially during meals and before bedtime.

• Encourage outdoor play and daily movement to give the body opportunities to move, explore, and reset.

• Build in quiet time without constant entertainment or stimulation.

• Prioritize consistent sleep routines, including a calming wind-down period before bed.

• Make time for face-to-face connection through conversation, reading, play, and family activities.

• Watch for signs of overstimulation, such as difficulty settling, irritability, or trouble transitioning away from screens.

• Model healthy screen habits as adults. Children learn a great deal from what they see us do.

It's About Balance, Not Perfection

The goal isn't necessarily no screens. Technology is part of modern life, and screens can have positive uses. Instead, the goal is to create a healthy rhythm of connection, movement, stimulation, and rest.

Supporting a developing nervous system starts with the basics: quality sleep, nourishing food, regular movement, meaningful connection, time outdoors, and opportunities for the body and brain to slow down.

The goal should not be to get every day perfect. Small, consistent changes can create more opportunities for children to regulate, rest, connect, and grow.

If you have questions about your child's sleep, stress, regulation, or overall wellness, our team is here to support your family with chiropractic and acupuncture care.

Dr. Abbey

Can Acupuncture and Chiropractic Care Help with Anxiety and Stress?

Anxiety and stress-related disorders are among the most common health concerns, often presenting with both psychological and physiological symptoms. These may include increased muscle tension, sleep disturbances, autonomic dysregulation, and elevated cortisol levels. While conventional treatments such as pharmacotherapy and psychotherapy remain standard, complementary approaches—such as acupuncture and chiropractic care—can be used as adjunctive interventions.

The Physiological Impact of Stress

Stress activates the autonomic nervous system, specifically the sympathetic (“fight-or-flight”) response. Chronic activation can contribute to:

• Sustained elevations in cortisol

• Increased muscle tone, particularly in the cervical and thoracic regions

• Dysregulated sleep-wake cycles

• Reduced parasympathetic (rest-and-digest) activity

Over time, this imbalance may impair the body’s ability to return to homeostasis.

Acupuncture and Neurophysiological Regulation

Acupuncture, a component of Traditional Chinese Medicine, involves the insertion of fine, sterile needles at specific anatomical points. Contemporary research suggests that acupuncture may influence several physiological mechanisms:

• Modulation of the autonomic nervous system, promoting parasympathetic activity

• Stimulation of endogenous opioid release (e.g., endorphins)

• Regulation of the hypothalamic-pituitary-adrenal (HPA) axis

• Potential reduction in circulating cortisol levels

Patients often experience decreased subjective stress and improved sleep quality following

treatment.

Chiropractic Care and Nervous System Function

Chiropractic care focuses on the assessment and management of musculoskeletal dysfunction, particularly within the spine. Spinal joint restrictions and associated soft tissue dysfunction may

contribute to altered afferent input and increased somatic tension.

Potential effects of chiropractic interventions include:

• Reduction in musculoskeletal tension, especially in the cervical and upper thoracic regions

• Improvement in joint mobility and biomechanical function

• Modulation of nervous system activity through spinal manipulation

• Indirect support of autonomic balance

By addressing physical contributors to stress, chiropractic care may facilitate improved physiological resilience.

Integrative Effects of Combined Care

When used together, acupuncture and chiropractic care may provide complementary benefits:

• Acupuncture primarily targets neurochemical and autonomic regulation

• Chiropractic care addresses structural and biomechanical contributors to stress

This integrative approach may enhance overall outcomes by supporting both central and peripheral mechanisms involved in stress response.

Clinical Outcomes and Patient Response

Individual responses vary; however, patients undergoing combined care may report:

• Decreased perceived stress levels

• Reduction in muscle tension and tension-type headaches

• Improved sleep quality

• Enhanced overall sense of well-being

Considerations for Care

Patients experiencing chronic stress, anxiety symptoms, sleep disturbances, or stress-related musculoskeletal complaints may benefit from an integrative evaluation. These therapies are generally well-tolerated when performed by licensed practitioners and can be incorporated alongside conventional medical care.

Acupuncture and chiropractic care offer complementary, non-pharmacological strategies that may support the regulation of stress and anxiety through both neurophysiological and biomechanical pathways. As part of a comprehensive care plan, these modalities may contribute to improved autonomic balance, reduced physical tension, and enhanced overall function.

Feel free to reach out with any questions. Take care!

clechiropractic.com

@clechiropractic

216-952-3830

Cycle Syncing: What the Science Actually Says (and What’s Worth Trying)

Cycle syncing has been everywhere lately — on Instagram, TikTok, podcasts, and wellness blogs. The idea sounds empowering: eat, exercise, and plan your life around your menstrual cycle to feel your best.

And honestly? Some parts of cycle syncing are reasonable and even helpful.

But a lot of cycle syncing content online makes claims that are way bigger than what the research currently supports — and can sometimes create unnecessary rules, guilt, or confusion.

So, let’s break it down in a simple, science-based way:

• What cycle syncing actually is

• What research supports (and what it doesn’t)

• Who cycle syncing may help

• How to try it in a realistic way (without turning your life into a calendar)

What Is Cycle Syncing?

Cycle syncing is the practice of adjusting your:

• workouts

• nutrition

• productivity/social schedule

• self-care routines

…based on where you are in your menstrual cycle.

The menstrual cycle can be divided into 4 phases:

1. Menstrual phase (bleeding)

2. Follicular phase (after your period ends, leading up to ovulation)

3. Ovulation (mid-cycle)

4. Luteal phase (after ovulation until your next period)

The idea is that your hormones shift throughout these phases, which may affect energy, mood, appetite, and physical performance.

The Hormone Basics

Two hormones drive most cycle changes:

Estrogen

• tends to rise in the follicular phase

• peaks around ovulation

• supports energy, mood, and recovery in many people

Progesterone

• rises after ovulation (luteal phase)

• can increase appetite and body temperature

• may affect sleep and perceived exertion

This isn’t “good hormone vs bad hormone.” Both are important — they just create different effects in the body.

What the Science Supports (So Far)

Here’s the honest truth:

1) Some people do experience performance changes across their cycle

Research suggests that strength, endurance, and recovery can fluctuate — but it’s not consistent across all women.

Some people feel strongest and most energetic during the follicular phase and ovulation.

Others feel no difference.

And some feel worse during ovulation due to bloating, headaches, cramps, or pelvic pain.

2) Your symptoms matter more than the “phase rules”

The best evidence-based approach is symptom-based:

• If you feel amazing → train harder, do more, push a little

• If you feel exhausted → scale back, recover, walk, stretch

That is essentially cycle syncing — just without the rigid “you MUST do HIIT on day 10” rules.

Takeaway: Tracking your symptoms is more useful than trying to follow a template.

3) Appetite and cravings often increase in the luteal phase

This is one of the most consistent findings in research.

After ovulation, progesterone rises and your metabolism may slightly increase. Many women notice:

• increased hunger

• more cravings

• less tolerance for fasting

• more fatigue

This isn’t lack of willpower — it’s physiology.

Takeaway: Eating a little more during the luteal phase is normal and often supportive.

4) Sleep and body temperature changes can affect workouts

Progesterone raises core body temperature slightly in the luteal phase.

This can make:

• sleep feel lighter

• workouts feel harder

• heat tolerance worse

• recovery feel slower

Takeaway: If workouts feel harder in the luteal phase, you may benefit from decreasing the intensity or duration of your workouts in this phase.

What Cycle Syncing Claims Are NOT Well-Supported

1) “Eat specific foods in each phase to balance hormones”

There’s no strong evidence that you can “balance” hormones in a predictable way just by eating different foods in each phase.

Yes, nutrition matters. But the idea that you need a strict luteal-phase meal plan is usually more marketing than science.

What IS supported:

• stable blood sugar

• adequate protein

• enough fiber

• enough calories

• micronutrient sufficiency (iron, magnesium, omega-3s, etc.)

2) “Cycle syncing will fix irregular periods”

If your cycle is irregular, it can be due to a wide variety of factors, including but not limited to:

• postpartum changes

• breastfeeding

• stress

• thyroid issues

• PCOS

• low energy availability (under-eating/over-training)

• perimenopause

Cycle syncing won’t “fix” these causes.

If your cycles are consistently irregular, it’s worth checking in with a medical provider.

3) “Cycle syncing is a fat loss hack”

There is no strong evidence that cycle syncing automatically leads to fat loss.

It may help some people be more consistent (because they stop forcing high intensity when their body needs rest), but it’s not a magic formula.

Who Cycle Syncing Can Be Great For

Cycle syncing tends to be most helpful if you:

• have a fairly regular cycle

• feel noticeable changes in mood/energy across the month

• have PMS symptoms

• tend to feel guilty for resting

• are stuck in an “all or nothing” workout mindset

It can be a really helpful tool for self-awareness, compassion, and consistency.

A Simple, Evidence-Based Way to Try Cycle Syncing (Without Overthinking)

If you want to try cycle syncing in a realistic way, here’s a simple approach:

Step 1: Track your cycle

Use an app or just a notes app. Track:

• day 1 of bleeding

• sleep quality

• energy

• mood

• cramps/pain

• workouts

• cravings/appetite

• headaches

• bloating

Step 2: Notice patterns

After 2–3 cycles, you may notice things like:

• “I always feel more anxious the week before my period.”

• “I get hip pain around ovulation.”

• “My workouts feel great the week after my period.”

That information is powerful.

Step 3: Adjust gently

Instead of rigid rules, use this mindset:

• High energy days: strength training, intervals, higher output

• Low energy days: walking, mobility, yoga, lighter lifting

• Cramp/inflammation days: rest, heat, hydration, gentle movement

This approach is more sustainable and still tailored to your individual body and cycle.

What to Do If Your Cycle Brings Pain, Not Just Mood Changes

If you consistently notice pain spikes around your cycle (especially low back, hips, pelvis, or headaches), it can be helpful to look at:

• posture + daily movement habits

• core + pelvic floor coordination

• breathing patterns

• sleep quality

• stress load

• recovery

• musculoskeletal alignment and tension

This is where supportive care — including chiropractic care, pelvic floor PT, and stress management strategies — can make a huge difference.

The Bottom Line: Is Cycle Syncing Worth It?

Cycle syncing is worth trying if you treat it like a tool, not a rulebook.

What the science supports:

✅ symptoms and performance can change across the cycle
✅ appetite often increases in the luteal phase
✅ sleep and heat tolerance can shift
✅ tracking patterns can improve training and recovery

What the science does not strongly support:

❌ rigid phase-based food rules
❌ cycle syncing as a hormone “fix”
❌ cycle syncing as a fat loss hack

Cycle syncing works best when it helps you feel more connected to your body — not more restricted by it.

In need of extra support? Feel free to reach out with any questions or concerns!

Take care,

Dr. Gina

A New Kind of New Year’s Resolution: Nervous System Regulation

The start of a new year often comes with a long list of goals—move more, eat better, be more productive, do all the things. While the intentions behind these goals are good, sometimes we forget to make time for taking care of our nervous systems.

This year, we invite you to consider a different kind of resolution—one rooted in rest.

Why Nervous System Regulation Matters

Your nervous system plays a central role in how you experience stress, energy, sleep, focus, digestion, and pain. When your body is stuck in a chronic “fight or flight” state, even the most well-intentioned goals can feel overwhelming or impossible to maintain.

Nervous system regulation helps your body shift into a state of rest and repair. This is where healing happens. This is where you can think more clearly, respond rather than react, and feel more connected to yourself.

For pregnant and postpartum individuals especially, regulation is essential. Hormonal changes, physical demands, and emotional transitions can all place extra stress on the nervous system. Prioritizing rest isn’t indulgent—it’s foundational.

Rest Is Not the Opposite of Productivity

We often think of rest as something we earn after we’ve done enough. In reality, rest is what allows us to show up fully in our lives.

Restorative practices like gentle yoga, breath-work, acupuncture, and intentional stillness help calm the nervous system, lower stress hormones, and improve overall well-being. These practices create space—for insight, for healing, and for sustainable momentum throughout the year.

An Invitation to Rest & Restore

To support this intention, we’re offering a Rest & Restore Workshop designed to help you slow down and reconnect with your body.

Saturday, January 17 | 12:30–1:30 PM

This supportive, restorative experience will include:

• 30 minutes of gentle restorative yoga led by Dr. Gina, focusing on relaxation, breath, and nervous system regulation

• Acupuncture with Dr. Alex, supporting deep relaxation and overall well-being

This workshop is offered as a free service, is prenatal friendly, and open to all.

Reserve your spot here -> https://clechiropractic.janeapp.com/#/discipline/12/treatment/95

Whether you’re feeling burnt out, overwhelmed, or simply craving a moment of stillness, this workshop is an opportunity to begin the year with intention—without pressure.

A Gentle Resolution for the Year Ahead

Instead of only asking, What more can I do this year?
Try asking, How supported does my nervous system feel?

Regulation isn’t something you achieve once—it’s something you practice. Small, consistent moments of rest can create profound shifts over time.

If your body is asking for a slower start to the year, we would love to hold space for you.

Take care,

Dr. Gina

Progressive Muscle Relaxation: A Simple Technique for Stress and Pain Relief

Progressive Muscle Relaxation: A Simple Technique for Stress and Pain Relief

In today’s fast-paced world, stress and tension can take a serious toll on both our mental and physical health. Whether you’re dealing with chronic pain, anxiety, or just everyday stress, Progressive Muscle Relaxation (PMR) is a simple yet powerful technique that can help you find relief.

PMR involves systematically tensing and relaxing different muscle groups in the body, helping you become more aware of physical tension and teaching your body how to release it.

Benefits of Progressive Muscle Relaxation

· Reduces stress and anxiety – By focusing on physical relaxation, PMR can help calm the mind and lower stress hormones.

· Relieves muscle tension and pain – Regular practice can help ease tension-related pain, including back pain, neck pain, and tension headaches.

· Improves sleep quality – PMR can help those struggling with insomnia or restlessness by promoting relaxation before bedtime.

· Enhances body awareness – It helps individuals recognize areas of chronic tension and work toward long-term relief.

How to Perform Progressive Muscle Relaxation

To get started, find a quiet space where you won’t be disturbed. Sit or lie down in a comfortable position. Take a few deep breaths to settle in, and then follow these steps:

1. Start with Your Feet

· Inhale deeply and tense the muscles in your feet by curling your toes. Hold for about 5-10 seconds.

· Exhale slowly as you release the tension and notice the relaxation spreading.

2. Move to Your Calves

· Tighten your calf muscles by pointing your toes upward. Hold for 5-10 seconds, then release.

3. Engage Your Thighs

· Squeeze your thigh muscles and hold. Feel the tension, then let it go as you exhale.

4. Tense Your Abdomen

· Tighten your stomach muscles as if preparing for a light punch. Hold, then release.

5. Relax Your Chest and Back

· Take a deep breath and contract the muscles in your chest. Hold, then release.

· Slightly arch your back to tense those muscles, then let go.

6. Squeeze Your Hands and Arms

· Make a tight fist and tense your forearms and biceps. Hold, then release.

7. Relax Your Shoulders and Neck

· Shrug your shoulders up toward your ears. Hold, then exhale as you drop them back down.

8. Finish with Your Face

· Clench your jaw and scrunch your face for a few seconds. Then, slowly relax your facial muscles.

9. Take a Few Deep Breaths

After completing the sequence, take a moment to enjoy the feeling of relaxation throughout your body. Breathe deeply and slowly for a few more moments before resuming your day.

Tips for Best Results

· Practice PMR daily, especially before bedtime or during high-stress moments.

· Focus on the contrast between tension and relaxation to increase awareness.

· Pair PMR with deep breathing for enhanced relaxation.

Progressive Muscle Relaxation is a simple yet effective way to relieve stress and pain. Whether you’re dealing with chronic discomfort or just need a way to unwind after a long day, this practice can help you feel more at ease in your body.

Progressive muscle relaxation is just one mind-body tool that I use to help with stress. I will be sharing other practices so that you can build your stress relief toolbox!

Please let us know if you have any questions!

Take care,

Dr. Gina