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Healthy Mind │ Healthy Body
MOVE TO HEAL
Breathwork & Movement
Mental fitness is just as important as - if not more than - physical fitness
You might be living in a physically healthy body, but if your mind is not in the right place you will not be able to change your lifestyle or commit to your workout and will have issues in other areas of your life too. One complements the other too. When you workout, your brain also releases “happy” hormones which help improve your concentration, focus and regulate your emotions. But the mind has to decide to start first. It is also easy to get trapped into the go hard or go home, non stopping, just DO it sort of mentality and neglect our bodies to rest and recover and specially to stop and just BE. That’s when you really get in touch with yourself and the inner work and transformation really happen. Just like training your muscles, you can train your nervous system to make it stronger, more flexible, resilient and adaptable.
Mental fitness means keeping your brain and emotional health in top shape!
That’s why I have a weekly BREATHWORK & MOVEMENT CLASS
every Monday & Wednesday from 20-21
at Joseph Ledelstraat 84, 2e etage, 2518 KM Den Haag
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This class is specially designed for people dealing and healing from anxiety, stress, depression, trauma, C-PTSD,chronic Fatigue, cronic pain and conditions, Fibromyalgia, IBS, ADHD, psychosomatic illnesses and for everyone who just want to live their life more mindfully, be more grounded and (re)connect with their body and mind
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We start with a simple breathing and grounding exercise to bring you to the present moment and prepare you for the class,
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Then we d0 a 10 min tutorial on how to breath where you can re-learn it or practice the correct way of breathing
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After, we move into a movement practice such as Yoga, Somatic movement, Tai chi or Qi gong while using breathing throughout the whole practice to keep us grounding and prompt relaxation and recovery.
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I like to finalise the class with a calming breathing exercise coupled with a restorative yoga pose and meditation or yoga nidra.
Check the videos on the right side to have a taste of the class.
All Videos
All Videos
Fun Somatic Movement Flow to regulate your nervous system by releasing stress and anxiety
Learn How to Breath Correctly - Breathing Tutorial
RELEASE ANGER AND STRESS IN ONLY 1 MIN WITH THIS FUN SOMATIC & BREATHWORK PRACTICE!
This is how the class looks like:
You will unload the day and go back relaxed, reenergised and ready for a great night of sleep. You need no prior experience with yoga or breath . Don't worry if you do not know any or most of the terms I use here, just come with an open mind and discover this amazing practices for yourself. This class is NOT about intense stretching, rather it is about honouring your body. You should do always what makes you feel comfortable and safe in the class. The amazing thing about this class is that its benefits can last days and with consistet practice can change bring amazing health - body and mind - benefits and work on your subtle layers and deep emotional issues in a gentle and safe way.
ABOUT ME AND HOW I GOT HERE:
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I’ve been in a long healing journey for about 3 years now and still going. It started with an extreme burnout which triggered C-PTSD, IBS, Adrenal Fatigue and chronic pain . In other words, it dysregulated my whole nervous system. It basically means I have chronic stress and my nervous system is hyperaroused for being on survival mode - fight or flight response- for too long.
Along this journey I learned techniques to CALM DOWN, RELAX, AND RECOVER THE NERVOUS SYSTEM, as well as to INCREASE ENERGY - physical, mental and emotional - and to prompt HEALING from ANXIETY, DEPRESSION or any other disorder or issues related to CHRONIC STRESS due to a mal functioning nervous system.
I am a certified Breathwork and Restorative and Trauma Informed Yoga teacher, EFT Practitioner as well as Personal Trainer and Behaviour Change Specialist.
I am self- educated on the Polyvagal theory, where I use several exercises to improve vagal tone and stimulate and help to heal the Vagus Nerve.
I also include Mobility, Somatic movement, Clinical Somatics, Somatic Experiencing, Tai Chi and Qi gong, Yoga Nidra and Vagal tone techniques and movements in my classes.
Besides my own personal very positive experience as user of all these techniques, they are all science based therapies and tools. I believe that one of the most important things I have to offer and bring to my classes is the deep and truly understanding of how it is to battle chronic ilnesses and share my hope with you.
I know pain, but I also know healing and I hope to share it with you
BREATHING AND THE NERVOUS SYSTEM
Breath is very connected with our mind . Think about when you feel upset, angry, agitated or stressed = you breath shallow, fast, agitated. On the other hand, if you are more calm, relaxed or centered = your breathing is more deep, slow and profound. Your body and brain are not just part of the body. Your brain is not just a gray mass. It’s important to understand how the nervous system influence the whole body and emotions. The way you interact with people, or the sort of people that you attract or are attracted to is also a reflection of your mind and past experiences (triggers, attachment styles, abandonment) or energy/emotional blockages (resentment, grunges) from one person can influence your social interaction.
The body functions that are regulated automatically, like digestion, heart rate, breathing, hormone regulation, liver function etc... are regulated by the autonomic nervous system (ANS). The ANS has two branches that work in conjunction:
1. The sympathetic nervous system (SNS) (fight ,flight or freeze) = Stress Response
2. The parasympathetic nervous system (PNS) (rest & digest) = Relaxation Response
Breathing is one of a few body functions that operates on both autonomic and conscious control. The latter allows you to influence your emotional and mental state through a physiccal regulation of the Nervous System by simply breathing. Breathing and other somatic practices such as yoga, cold water immersion, qi gong, Tai Chi, etc help regulates and balance your nervous system by activating the relaxation response (parasympathetic Nervous system in control).
Did you know?
Just by observing you breathe, I can tell you which branch of your nervous sysem is more active. If you are more relaxed or more stressed. It depends on the location of your breath, the intensity, the speed, your facial and bodily expressions. This is no magic. I do it because i know how the nervous system and breathing are related and if you come to my practice you will be able to notice that on yourself too as well as to learn how to achieve the desired outcome (relax or get more energy) by simply breathing and moving. Check out the tables below for a deeper overview of a dysregulated nervous system and the benefits of breathwork and yoga. Intrigued? Sign up for a free trial lesson!
Signs of a dysregulated nervous system
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Constant anxiety
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Long term depression
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Heart aches or tightness
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Rapid heartbeat
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Hot flashes, cold limbs or a mix of both
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Overwhelming
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Focus issues
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Brain fog, dizziness, nausea
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(Chronic/adrenal) fatigue
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Burnout
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Persistent Headache or migraines
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Hyperventilation (breathing too fast and too shallow)
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Having physical symptoms, but when doing tests the results comeback normal
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Dissociation, de-realization
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Panic or anxiety attacks
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Lack of motivation, lethargic or tired
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Always wired (cannot sit still)
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Constant mood swings
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Night sweats or excessive day sweating
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Hypotension, hypertension, hypoglycemia
Benefits of Breathwork & Movement
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Balances & harmonizes the nervous system and energy system
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Activates the parasympathetic nervous system = Relaxation response
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Centers and focuses the awareness
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Clears the mind
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Help Manage Symptoms of Depression and Anxiety
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Lower blood pressure
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Improve, reduce and heal dizziness, nausea and headache due to breathing incorrectly
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Lower stress
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Improve Digestion
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Improve Sleep
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Relieve symptoms of IBS (both C and D)
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Reduce hot flashes
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Oxygenates the body and releases Co2
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Stimulates all systems in the body (metabolism, cardio vesicular system, nervous system, etc)
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Increase blood flow and circulation
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Helps to deal with Trauma
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Relieves chronic pain