What is Plantar Fasciitis?

The plantar fascia is the thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes. Plantar fasciitis occurs when this tissue becomes inflamed, causing heel and foot pain. While not life-threatening, it can be extremely uncomfortable. Often called “jogger’s heel“, plantar fasciitis is common among runners.

Risk Factors

Risk factors include sudden increases in activity without proper warm-up, standing for long periods on hard surfaces, obesity, or wearing unsupportive shoes. Plantar fasciitis often causes sharp, stabbing pain in or near the heel, worse in the morning with the first few steps, and may improve slightly after walking. Prolonged sitting or standing can worsen pain. If untreated, plantar fasciitis can lead to chronic foot, hip, and back issues.

Treatments for Plantar Fasciitis

Stretching and rest are key components of treatment. Reflexology can provide relief and support the healing process.

Reflexology to Treat Plantar Fasciitis

Reflexology improves circulation, promotes relaxation, reduces pain, and soothes tired feet. Our Reflexology treatment is highly rated and popular. You may also benefit from simple foot stretches to relieve foot pain.

Take a Self-Care Moment

Some Tips for Stretching

• Stretch frequently: Flex tight joints and shake out tense limbs.
• Stretch to the point of pull, but don’t bounce.
• Hold the stretch for 3–5 breaths to increase circulation, or 5–10 breaths to lengthen a muscle.
• Breathe slowly and fully while stretching to deliver more oxygen to muscles and prevent strain.
• If you feel sharp pain, ease back to a comfortable range.
• Consult your primary health practitioner if you have a recent injury or surgery before starting a stretching routine.

Reflexology Session for Plantar Fasciitis

In my opinion, Reflexology is ideal for relieving plantar fasciitis pain. To get started, contact us or book your session today.

May you keep a spring in your sole and much joy in your soul!

Love and Light,
Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

The post Reflexology for Plantar Fasciitis appeared first on Heavenly Embrace Wellness in Boulder, CO.

Cumulatively, bodywork sessions can significantly improve your overall physical, mental, and emotional well-being. In my office, I encourage a holistic approach to well-being, and as most of you know, prevention is better than trying to solve an issue or reduce pain.

What are the physical benefits of Massage Therapy?

The list of physical benefits of massage therapy is long!!!

• • • Muscle Relaxation: Massage helps to relieve muscle tension and stiffness, or just tired and aching muscles. It also promotes muscle relaxation and improves flexibility. Massages can release trigger points and tightness by targeting areas of tension, helping to alleviate discomfort and improve overall mobility and muscle tone. Muscle relaxation also improves posture and body awareness. Massages may do wonders for people prone to muscle cramps or muscle spasms.
    • Pain Relief: Massages can help alleviate chronic pain conditions such as lower back pain or neck pain. If you suffer from headaches or TMJ, massages are known for reducing tension headaches. I also have clients with very specific issues, such as Fibromyalgia, Rotator Cuff Syndrome, Sciatica, Foot Pain, Myofascial Pain, Plantar Fasciitis, Carpal Tunnel or Elbow Tendinitis, and they definitely see some relief for their pain when getting regular massages. Massages can reduce pain perception through the manipulation of soft tissues and stimulate the release of endorphins, the body’s natural painkillers.

Improved Circulation:

Massages increase blood and lymph circulation and tissue metabolism, which helps deliver oxygen and nutrients to the body’s tissues while removing waste products. As part of the relaxation, massages lower blood pressure, reduce the heart rate, slow down respiration and promote more effective breathing. Thanks to the improved circulation, you also see an improved skin tone.
• Enhanced Immunity: Studies have shown that regular massages can boost the immune system by increasing the activity of white blood cells, which play a key role in defending the body against infection and disease. Massages can help keep you healthy and resilient by supporting immune function.
• Support Recovery: Massages improve circulation, can enhance overall health and vitality, leading to better energy levels, a strengthened immune system and faster recovery from injury or illness. Massages also reduce swelling or scarring by encouraging blood flow to damaged tissue.

What are the mental benefits of Massage Therapy?

Being forced to slow down and focus on self-care can often be a relief.

• Stress Reduction: Massages help to reduce stress by promoting relaxation and lowering levels of the stress hormone cortisol.
• Mental Relaxation: Regular massages can provide a much-needed break from the demands of daily life, allowing the body and mind to unwind. This, in turn, will induce mental relaxation and promote better sleep. With better sleep comes improved concentration, so it’s a win-win!

Any emotional benefits of Massage Therapy?

The emotional benefits of a massage are often hard to describe, and I can see it more in the smile that people give me after a massage.

• Reduce Anxiety and Depression: Massages have been found to have positive effects on mental and emotional health, reducing symptoms of anxiety and depression.
• Mood Improvement: Massages calm the nervous system, which in turn improves mood, calms bad tempers, promotes feelings of relaxation and well-being, and enhances one’s self-image and overall quality of life. 

• Trigger Emotional Release: With released muscle tension, sometimes emotional baggage is released in the form of Emotional Release.

That is a long list of benefits, right? I hope I’ve convinced you that it’s totally worth the investment in your health to get a massage on a regular or semi-regular basis. No matter if your focus is on your physical, mental or emotional life, all the benefits go hand-in-hand, so your body, mind and spirit will thank you when you’re getting a massage.

If this all hasn’t convinced you yet, then check out this very interesting YouTube video from “What are the health benefits of massage? – CrowdScience, BBC World Service podcast.”

How often should you get treated? 

A ‘regular’ massage can look different to different people, depending on their needs. If you’re recovering from an injury, illness or surgery, you might want to be treated more often. But not too often either.. We need to let the body heal itself, it knows how to…

For maintenance, I would suggest having a massage every 4-6 weeks.

What kind of massages are recommended? 

My personal go-to and favorite session to give is the Deep Tissue Massage, 90 or 120 minutes. In that time frame, I can focus on a few target areas, do a full body session or mix in a few modalities like a bit of Reflexology and/or Energy Healing, depending on what we’re working on.

Other services like Aroma Touch Session, a Swedish Massage or a Hot Stone Massage can support your overall well-being and relaxation and are great options for bodywork.

Book your appointment now and feel the benefits for yourself.

Love & Light,

Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

The post The Health Benefits of Massage appeared first on Heavenly Embrace Wellness in Boulder, CO.

A Brief Overview of Ayurveda

Ayurveda, a 5,000-year-old lifestyle that was born in the Bronze Age in India, is a method of healing that has many components. Ayurvedic practices have been trending all over the world and applauded for the release of physical and emotional distress.Stress can impact immunity and, in turn, create other health issues.

Kansa Wand Massage Benefits

Kansa Wands at Heavenly Embrace Wellness come in three different sizes. They are designed for specific parts of the body, although they can be interchangeable depending where most needed. The wands have a lightweight handle and are covered with a bronze cap. The cap promotes internal electrical energy when combined with meridian stroking. Also, attributed to the bronze cap are several healing properties. It cleanses the lymphatic system, and normalizes the pH balance of skin, which reduces inflammation. The Kansa Wand is also believed to balance the energy of the Vata, Pitta and Kapha, the three doshas. It is thought that when they are out of balance, it leaves the body open to a wide range of health issues.

Kansa Wand + Reflexology = Lalaland

Reflexology is based on the belief that reflex points on the feet, hands, and ears are linked to every part of the body. When combined with the use of Kansa Wands, it relieves pain, and after, you’ll feel refreshed and relaxed. The foot has a larger, specific Kansa Wand, but if needed, another wand can be added to reach and intensify the relief on a specific area or nerve.

The smaller wand is used for the face, where the benefits will astound you. It not only brings the blood flow to the surface, it also relieves tension, smooths, firms and tones your skin, while reducing wrinkles. It can also help in the treatment and pain reduction of Temporomandibular Joint Disorders (TMJ). TMJ occurs when this joint is injured or damaged, causing intense localized pain. Many TMJ symptoms are caused by stress, teeth grinding, poor posture, arthritis, and even chewing gum. A Kansa Wand massage can help relax the joint by reducing the tension in the muscles, which may allow the joint to actually heal itself.

I would love for you to experience the benefits of a Kansa Wand added to your massage.

I can incorporate this into many treatments, including reflexology and deep tissue massage.

Please contact me for an appointment with this unique type of healing tool.

Love & Light,
Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

The post Adding Kansa Wand to Your Massage for Tension Reduction appeared first on Heavenly Embrace Wellness in Boulder, CO.

Are you tired, stressed, and achy? Or do you just want to promote overall healing in your body so that you can enjoy everything our beautiful Boulder has to offer? Then consider our Foot Reflexology treatment at Heavenly Embrace. It’s a surefire way to keep your body’s rhythms on track – and it feels great.

Foot Reflexology Map

Over 7,000 nerve endings in each foot are worked during a reflexology session, translating into a session rich in communication with your nervous system. Every zone, area and point in your feet corresponds to every organ, system, and gland in your body. Your reflexologist can manipulate them to improve overall body function.

Many Eastern medicine practitioners believe that illness and malaise can be caused by blockage of your body’s natural energy flow. Applying specific pressure to the appropriate area of the foot can help free up that energy. Reflexology improves circulation and restores balance to the body – so you feel fantastic.

Of course, you don’t have to be “suffering” from anything to benefit from a foot reflexology session. The soothing strokes will leave you relaxed and renewed, and your feet will feel better than ever.

We offer Reflexology in Boulder; this is much more than a foot rub. A reflexologist can target individual areas of the foot that correspond to any part of your body that needs attention. This is great for cutting through the stress your various internal organs may be under every day.

Benefits of Foot Reflexology

You already know that reducing your stress can feel fantastic – but it’s good for you as well. Benefits include reduced blood pressure, improved sleep, relieved menstrual cramps and PMS, and enhanced immune function. Reflexology also works really well for people suffering from Plantar Fasciitis.

This is because, as your stress levels go down, your body’s organs return to normal functioning – leaving you the picture of health. Reducing your stress by massage or reflexology feels calming and soothing. Circulation improves, flooding your organs with healing oxygen and nutrients.

Not everyone enjoys being massaged, though. Many people are uncomfortable being touched, making a reflexology appointment perfect for them.

You may walk into your appointment just wanting a foot treatment for your achy feet. Often, you could walk out and find that other parts of your body feel wonderful as well. This is no accident – it’s the secret allure of reflexology.

Take a Self-Care Moment

Some Tips for Stretching

• Stretch frequently, flexing tight joints and shaking out tense limbs.
• Stretch to a place where you feel a pull but not pain. Don’t bounce.
• Hold the stretch for 3-5 breaths to increase circulation and 5-10 breaths to lengthen a muscle.
• Breathe easily while holding the stretch. Slow, full breaths help prevent straining.
• If you feel sharp pain when stretching, return to a comfort zone.
• If you have a recent injury or surgery, consult your primary health practitioner before continuing a stretching routine.

If you want to experience the renewal and healing that reflexology can bring, contact us today to set your appointment. You can also book your first treatment now online!

We’ll help you leave your worries and pains behind so that you walk out a brand new person.

Love and Light,
Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

The post Foot Reflexology appeared first on Heavenly Embrace Wellness in Boulder, CO.

According to the Huffington Post, Colorado is the most magical state in America, and there are 19 reasons why. Our very own Flatirons is discussed at #7 and Boulder is highlighted at #14.

Of course, we knew that already, didn’t we? The magic is why we love this place, and it’s what I discovered when I moved to Boulder with my family in 2012. We got hooked

Autumn is an especially magical time around here, but sometimes we get so busy we forget to pay attention. We get disconnected from the amazing place we live in. So I’m here today to remind you to look around and take in the Boulder magic.

You’re welcome.

Now go—

Ways to Take in the Magic

• Wade through a pile of leaves on Pearl Street Mall and sniff their musty smell…
• Take a leisurely drive or bike ride along Aspen Road and appreciate the golden glow…
• Hike up Royal Arch Trail and let your eyes linger on the view…
• And hey—it’s not too late for a picnic on the Chautauqua Green…

Connect with Your Neighbors

There’s always lots happening that will connect you to your neighbors—those kindred souls who enjoy the magic of Boulder as much as you do. The Boulder Farmers’ Market runs on Saturdays and Wednesdays through mid-November. You can meet a friend for afternoon tea at Dushanbe Teahouse. Or maybe get a group together for First Bite Boulder in November, to celebrate the magical cuisine we have access to in our community.

Self-Care at Heavenly Embrace Wellness

I’m here too, at Heavenly Embrace Wellness — to help you take care of yourself. To book your first appointment, click here.

Massage helps you stay limber and balanced to enjoy the magic of Colorado. An energy session will smooth you out so you can stay awake to the wonders all around us, and a Reflexology session will leave you re-connected to your body and the earth under you.

Contact me to discuss the options or book a treatment.

Enjoy the Boulder magic!

Love and Light,
Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

The post At Heavenly Embrace we Love the Boulder Magic! appeared first on Heavenly Embrace Wellness in Boulder, CO.

Whether you are coming for your first massage at our North Boulder massage studio – Heavenly Embrace Wellness, or maybe you visit us once a week, these tips are great for anyone to help you prepare for a massage and really make the most of your experience.

This is a special time that you have set aside just for yourself, and you deserve to make it as relaxing and meditative as possible. The treatment room is designed to help you relax and have a wonderful experience. Here are a few tips I have found useful as a massage therapist in helping people make the most of their experience with Heavenly Wellness.

1. Arrive On Time (most important point in the list of how to prepare for a massage!)

One of my goals is to help you relax. If you wake up late or rush out the door, it will be harder for you to relax. Make sure you have plenty of time to arrive at your appointment. By showing up on time or a couple of minutes early, you will not feel rushed or stressed. During the massage, I will be able to help you reach a state of complete relaxation more quickly.

2. Comfort Level

You should be comfortable. As a massage therapist, I always drape the appropriate areas of your body while not being massaged, and your modesty is preserved. However, if you are not comfortable being completely naked, wear comfortable clothing that allows me to reach the areas I need to access easily.

3. Communication

To get the most out of your massage, you need to communicate with me. Let me know exactly what your needs are when you arrive. If you experience a problem during the massage, from a cold room to a sore spot, I need to know right away to make you more comfortable.

4. Relaxing During Your Massage

If you want to chat with me during your treatment, go right ahead! I love hearing about my clients’ lives and families and will answer questions. Your information is confidential, and the clinic is a safe place. If you prefer not talking, you should not feel obligated to keep me entertained.

I will follow your lead. When you are having trouble relaxing, take a few deep breaths or attempt to follow my hands in your mind. If your thoughts are still racing, let me know, and I’ll guide you into deep relaxation.

5. After The Massage

Relaxation is one of the goals of the massage. When the session is over, do not try to get up off the table too quickly. Take a few moments and rise slowly. After leaving, drink plenty of water throughout the day and allow some integration time. Some soreness may arise for a few days; please don’t be alarmed—it’s a natural process. Get details on my blog: Why Do You Sometimes Feel Sore After Massage?.

While there is no right or wrong way to prepare for a massage, my hope is that you can make the most of your massage experience. Taking time for self-care is important; we owe it to ourselves.

At Heavenly Embrace Massage and Wellness, we are dedicated to giving you the most beneficial and client-centered services available. When you are ready to book your massage session or have any questions, please contact us or click the button:

Love and Light,
Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

The post 5 Tips: Getting Ready for Your Massage appeared first on Heavenly Embrace Wellness in Boulder, CO.

Your relationship with yourself is the central template from which all others are formed. Self love is a prerequisite to creating successful and authentic unions with another.

Many feel that taking time for themselves is selfish and feel guilty when they are not focused on others like a spouse, child, or other loved ones. However, taking care of yourself first is vitally important to a happy life and by no means selfish. Keep in mind that if you are happy, you will treat others with an open heart, kindness, and compassion.

Giving yourself permission to self-love and take care of yourself can impact not only how you treat others, but it can improve how you feel on the inside and reduce body image issues that are all too common.

There are many ways for us to love and care for ourselves. The possibilities are infinite… you can put your own imagination to work.

Learning How to Self-Love

One way to learn to love yourself is to act as if you already do (i.e., “Fake it till you make it”). An important way to love yourself is to nourish and care for your body: eat healthy foods, drink plenty of water, take a nice Epsom salt bath, have a massage, and stretch regularly.

Taking breaks from your hectic life and having fun are important, too.

Another way to enhance self-love and self-esteem is to be aware of your self-talk (those things you say to yourself inside your head). Speak to yourself in ways that are kind, not mean or abusive. Many of us have harsh inner critics, so we need to replace these negative messages with positive ones. Giving yourself permission not to be perfect 100% of the time is mental self-care. Learn to forgive yourself for small mishaps and avoid punishing yourself with negative self-talk or depriving yourself of your own love and care.

So, go ahead. Love yourself. Be good to yourself. Treat yourself well. You deserve it!

You will discover that the more you love yourself, the more you will be able to give love to others – and the more others will want to be around you and give back to you. This is a win-win situation. Loving yourself will ultimately benefit the lives of others you encounter, as well as your own life.

Book your session today or contact us for more information about the benefits of our massage treatments and other therapies.

“When you recover or discover something that nourishes your soul and brings joy, care enough about yourself to make room for it in your life.” ~Jean Shinoda Bolen

With much Love and Light,
Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

The post The Keys to Self Love appeared first on Heavenly Embrace Wellness in Boulder, CO.

Let me explain why, as a massage therapist, I think massages make the perfect Valentine’s Gift — actually, any kind of gift!

“Our favorite gifts are the ones that allow us to express emotion and make us feel special,” said gift expert and author of The Perfect Present, Robyn Spizman. “They are personal expressions of our feelings for each other.”

In fact, one survey found that 46% of respondents said that flowers and candy are too nonspecific to show someone you care. Besides, 51% wouldn’t mind if their significant other passed on Valentine’s Day gifts altogether.

A Gift with Real, Tangible Benefits

A gift of massage is a welcome exception — a caring gift of therapeutic, healthful touch. When you give a massage, you aren’t just giving a “spa day”; you are gifting a total wellness experience that supports the body, mind, and spirit.

As we’ve explored in our deep dive into the Health Benefits of Massage, the impact is truly life-changing:

• Physical Power: Beyond just relaxation, massage offers targeted relief for chronic conditions like sciatica, rotator cuff syndrome, and tension headaches. It boosts circulation and enhances the immune system by increasing white blood cell activity—giving your loved one the gift of resilience.

• Mental Clarity: It provides a much-needed break from daily demands, lowering cortisol (the stress hormone) and promoting better sleep and improved concentration.

• Emotional Well-being: By calming the nervous system, massage can reduce symptoms of anxiety and depression, often triggering a necessary emotional release that improves overall mood and self-image.

The Ultimate “Green” Experience

Massage is also a “green” gift — one that satisfies the increasing consumer demand for experiences instead of possessions. Massage is the kind of present people of all ages appreciate. It matches most everyone’s values and budgets. Whether you have a loved one with common office health problems or someone suffering from sciatica or muscle cramps, massages are always welcome!

Likewise, give yourself the best gift — a massage for self-care and stress reduction!

“You must love yourself before you love another. By accepting yourself and fully being what you are, your simple presence can make others happy.”

~ Author Unknown

To sum it up, I truly believe that a gift card for a massage is the perfect Valentine’s Gift! To make this happen, click the button below.

Love and Light,
Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

The post Massage – The Perfect Valentine’s Gift appeared first on Heavenly Embrace Wellness in Boulder, CO.

Your sympathetic nervous system is responsible for your body’s “Fight-or-Flight-or-Freeze” response. When you’re stressed, this system goes into overdrive, making your heart beat faster, breathing shallow, and often causing sweaty hands or an upset stomach.

On the other hand, your parasympathetic nervous system helps calm your body down — this is your “Rest and Digest” system.

What Can Be Done?

You can actually help reduce stress with breathing exercises. These grounding exercises reconnect your mind to your body and calm anxious thoughts. Try these tips to improve your breathing and allow your body to follow.

Learn about massage as another stress-relieving tactic here.

A natural rhythm of breathing includes inhalation, exhalation, and resting. You can learn to observe and improve this rhythm. Ask yourself: Which is longer, your inhalation or exhalation? Can you rest between cycles? Do you feel strain when you breathe naturally?

Observe Your Breath

When you are stressed, your breath may be fast and shallow. If you’re tired, it may be irregular and slow. When calm, your breathing becomes regular and relaxed.

Practice breathing exercises when you wake up or before bed. Over time, you’ll start to notice when your breathing changes due to stress, exercise, moods, or rest — helping you find calm through easy, rhythmic breathing.

Begin with just 5 minutes a day, and increase your time as it becomes easier and more comfortable.

Breathing Exercises You Should Try

Exploratory Breathing

1. Sit or lie comfortably with eyes closed and observe your breath. Use no effort — just notice how it moves.
2. Place one hand beneath your navel and one under your tailbone. Notice movement in these areas.
3. Place your hands on the sides of your ribs. Then cross your arms, placing each hand under the opposite armpit. Observe how your breath changes.

Belly Breathing

This diaphragmatic breathing technique is deeper and slower, improving oxygen flow and signaling safety to your brain and body. It strengthens your diaphragm.

1. Rest your hands lightly on your stomach.
2. Inhale slowly through your nose, expanding your belly.
3. Exhale slowly, tightening your belly. Practice four cycles.
4. Repeat until calm or asleep.

Box Breathing — A U.S. Navy SEALs technique to stay calm anywhere

1. Inhale for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale for 4 seconds.
4. Hold your lungs empty for 4 seconds.
5. Repeat until calm.

Humming Bee Breath (Bhramari)

1. Sit comfortably and close your eyes.
2. Relax your face and shoulders.
3. Place your fingers lightly on the cartilage covering your ear canal.
4. Inhale through your nose, then gently press the cartilage as you exhale.
5. Make a low humming sound as you exhale through your nose.
6. Continue as long as comfortable.

The “Relaxing Breath” 4-7-8 Technique

1. Inhale through your nose for 4 counts.
2. Hold your breath for 7 counts.
3. Exhale slowly through your mouth for 8 counts.
4. Repeat until calm or asleep.

Progressive Muscle Relaxation

In this technique, breathe in as you tense a muscle group and breathe out as you release it. This helps you relax physically and mentally.

1. Lie comfortably on the floor and take a few deep breaths.
2. Breathe in, tensing the muscles of your feet.
3. Breathe out, releasing tension in your feet.
4. Repeat with your calves, thighs, belly, chest, arms, shoulders, neck, and face.

*You may feel lightheaded while learning these exercises — that’s normal as your body adjusts to slower, deeper breathing.

Besides breathing exercises, massages can also ease both mental and physical stress. Book your session today or contact us for more information.

Love and Light,
Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

The post Reduce Stress with Breathing Exercises appeared first on Heavenly Embrace Wellness in Boulder, CO.

Yes, with mindful breathing, you can feel better by breathing better! You can live a week without water, a month without food, but only a few minutes without oxygen.

You can’t generate energy in your body without oxygen. Many people equate energy with life itself. Energy is essential for your physical and emotional health. Thinking, moving, sensing, digesting, and every other function require energy. That’s where mindful breathing comes in!

Diaphragmatic Breathing: Muscling your breath

Breathing involves the chest, abdominal, and back muscles, and the diaphragm, a bell-shaped muscle that separates the chest from the abdomen. The diaphragm is the primary muscle of respiration, but many people don’t use it efficiently. Instead, people often overuse the muscles around the ribs to inhale. These muscles don’t push fresh air into the lower lungs the way the diaphragm is designed to do. If the lower lungs don’t receive enough air, the body cells don’t get enough oxygen. Overusing the chest and back muscles can also increase tightness in those areas, which may lead to chronic tension and pain.
I go into more detail on diaphragmatic breathing here.

Poor posture, muscle weakness, lung disease, and even a lack of understanding of the breathing process can contribute to inefficient breathing.

Practicing Mindful Breathing

Releasing Your Breath

Through observation and bodywork to your upper body, your practitioner can help evaluate your breathing habits. Techniques can be applied to release trigger points and tight muscles that restrict the breath and demonstrate better breathing habits. Practicing breathing exercises helps you become more aware of your tension, let it go, and feel better.

When you improve your breathing habits, you increase oxygen to the lungs, which can boost your energy, mental clarity, and reduce tension and pain.

Bodywork can help release tension that restricts your breath. I incorporate mindful breathing into my treatments as a way to treat the whole person, mind and body. Read more about Heavenly Embrace here. When you are ready, book your session or contact us for more information about the benefits of our massage treatments and other therapies.

“When you own your breath, nobody can steal your peace.”
~Author Unknown

Take a deep breath in

Love and Light,
Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

The post Mindful Breathing: Breathe Better to Feel Better appeared first on Heavenly Embrace Wellness in Boulder, CO.