Wellness
Resources
Nervous System
Non-Sleep Deep Rest (NSDR) refers to techniques that help the body and mind achieve deep relaxation without actual sleep. If you are feeling exhausted or wired, this is a great video to use. I listen to this while laying under a weighted blanket with a weighted eye mask and noise cancelling headphones.
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Length: 23 minutes
This Nervous System Reset encourages the body to activate the parasympathetic nervous system and go into 'rest & digest' mode. It includes simple, mindful movements to create a state of calm, openness and restoration. Best to do first thing in the morning or right before bed if feeling anxious or overwhelmed.
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Length: 20 minutes
Morning Pranayama Breathing works to cleanse and recharge. These guided breathing exercises are like a guided breathing meditation. Start your day with morning this breathing exercise routine to feel calm and refreshed.
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Length: 16 minutes
Body: Stretching, Yoga, Mobility
This 10 Minute Neck Stretch focuses on yoga for the neck, shoulders, and upper back. This therapeutic sequence will help combat stress, reduce inflammation, relieve discomfort, and increase range of motion​. I would recommend doing it first thing in the morning.
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Length: 10 minutes
10 Minute Stretch for IT Band will help relieve iliotibial band syndrome, IT band pain, and hip pain. This sequence combines stretches and exercises to help iliopsoas bursitis and IT band syndrome. I recommend doing it first thing in the morning.
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Length: 10 minutes
10 Minute Stretch for Shoulder Pain to help manage and fix shoulder pain with through shoulder mobility exercises and stretches. This is great if you have chronic shoulder inflammation or repeated injuries. I recommend doing it first thing in the morning.
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Length: 10 minutes
This Full Body Yin Yoga class moves through a full-body sequence on one side before switching to the other side. I would recommend doing this before bed.
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Length: 30 minutes
This Full Body Deep Stretch is the perfect way to release tension throughout your body. It targets key areas like the neck, shoulders, hips, thighs, back, and hamstrings, leaving you feeling refreshed and relaxed. I recommend doing this video before bed.
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Length: 30 minutes
Podcasts
Betsy Holmberg, PhD, author of Unkind Mind, is the guest on this podcast to discuss the neuroscience of why women are so hard on themselves and how to quiet the inner critic for good. Holmberg is a psychologist and author specializing in overthinking and negative self-talk
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Length: 44 minutes
This Huberman Lab podcast's guest is Dr. Stacy Sims, PhD., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. They discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals
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Length: 2 hours 28 minutes
Arielle Schwartz, PhD., author of the Polyvagal Theory Workbook for Trauma, joins this podcast to discuss body-based activities to regulate, rebalance, and rewire your nervous system without reliving the trauma.​
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Length: 50 minutes
In this episode of Huberman Lab, he discusses the lymphatic system, a crucial bodily network for overall health and appearance. He explains how the lymphatic system works to remove cellular waste and fluid from the organs and combat infections. He also provides tools to help support the lymphatic system.
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Length: 1 hour 40 minutes
The Body Image podcast discusses creative ways to help people reclaim their bodies, their energy, and their time.
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Length: 52 minutes