Recent studies show that America is sleep-deprived, to say the least! Around 40 million people per year suffer from chronic, long-term sleep disorders and an additional 20 million experience occasional sleep issues.

Poor sleeping habits lead to mental health problems such as depression and anxiety, memory loss, reduced immune system functionality and even weight gain. Not to mention, reduced sense of overall well-being and even loss of productivity.

Why is Rapid Eye Movement (REM) sleep so important?

REM fosters positive emotions.

A 2009 study reported that taking a nap that includes a period of rapid eye movement (REM) sleep refreshes the brain’s ability and sensitivity to process human emotions by decreasing a negative outlook to occurring emotions while amplifying the recognition of positive emotions. 

The researchers believe that the importance of rapid eye movement sleep is part of a process that increases positive emotions while maintaining high levels of social and professional mental health.

A 2011 study from University of California, Berkeley found that time spent in rapid eye movement (REM) sleep can help people with post-traumatic stress disorder (PTSD) minimize painful memories. Researches found that during REM sleep, stress chemistry shuts down and the brain processes emotional experiences in a way that can take the edge off painful memories.

Sleep deprivation also impairs our ability to think clearly!

REM (rapid eye movement) is the deepest stage of the sleep cycle that stimulates the brain regions used in learning. So many studies have been done on REM! When sleep is disrupted it literally wreaks havoc in the nervous system and inhibits our ability to receive clarity.

Sleep concerns may be more likely to affect those with existing mental health conditions!

Once upon a time, sleep problems were thought of as just symptoms of mental health conditions, but now research tells us they may contribute to or even be a cause of them. This also means that treating the sleep disorder may help alleviate the symptoms associated with a mental health condition and vice versa.

Scientists still don’t know why dream activity is so critical to healthy brains, but they do agree that having adequate amounts of REM is vital.

REM is the sleep stage associated with the feeling of refreshment the moment you wake up after a good night’s sleep. But it’s more than that: when sleep stages are interrupted, REM sleep is often sacrificed, as it is the last sleep in the cycle to occur before the sleep cycle repeats itself. From there on out you can see how disrupted REM sleep can literally cause just a myriad of health issues both physically and mentally.

Some tips to combat poor sleep are:

-De-stress! Following a regular bedtime routine and wake up time is essential in building consistency in the body’s sleep cycles

-Say NO to caffeine, alcohol and nicotine close to bedtime

-Exercise or move your body any which way during the day. Could be yoga, pilates, gym or even just light stretching before bed.

-Get adequate sunlight if you can during the day. The more exposure to natural light the better!

-Meditate! That’s right, whip out your INSIGHT timer App and meditate away. Slow down those brain waves with Yoga Nidra at Heal. in Altamonte Springs every Monday night from 7:30pm-8:30pm.

-Put away the electronics an hour before bed. No phone, no tv, just you and your breath.

-Adapt a routine using the LAXMAN light and sound therapy machine at Heal. in Altamonte Springs. LAXMAN light and sound machine uses gentle chromatic lights in goggles that stimulate spontaneous bursts of meditation as well as Rapid Eye Movement… all of this synced to Binaural Beats to help the body relax and the mind settle into stillness.

Let us know if you have any questions regarding LAXMAN Light and Sound Therapy as we will be glad to share with you some more information on how this powerful healing service can be of benefit to you.

Send us an email at info@heal407.com or call at 407-300-5364.

Until next time,

Peace and Wellness.

Chances are if you are reading this there are areas in your body in which feel like they could use a massage. Poor posture from sitting in chairs at work all week, long commutes on I-4, sleeping incorrectly, slouching while walking around in the hot Florida sun and even hooking your purse or backpack on your shoulder improperly can all cause the muscles to become tense and sore. Not to mention the effects stress has on the body too!

One study found that people who received massage every other week, and especially weekly, all had less stiffness and increased mobility! Bi-weekly massage can help with releasing tension that can make your body ache and it allows better freedom of movement throughout daily tasks and function.

Although massage can sometimes be seen as a luxury, the matter of fact is that massage is actually a powerful form of bodywork therapy that releases toxicity from the body. Think about it, on a daily basis your body comes into contact with so many different chemicals, toxins and stressors that all play a part in seeping into your muscles that result in cramping and stiffness.

Seeing a massage therapist bi-weekly can help to remove these impurities from the muscles to flush them out through bodily waste! TMI… I know, but it’s the truth. The key is to hydrate properly before and after massages.

Another great benefit to bi-weekly massages is that long after stressful situations have passed, our bodies will still hold on to the emotions and trauma. Specific massage techniques can help to relieve these heavier and denser energies, especially paired with aromatherapy or energy work.

At Heal. in Altamonte Springs all of our massage therapists can provide you with the specified massage session for you, tailored to what your body AND mind need for that specific day.

Not to mention, when the body is relaxed the mind can therefore be still. Gaining clarity and calming the nervous system is another great benefit from bi-weekly massages. Massage therapy is a great way to maintain overall wellbeing and mental health!

You’ll notice at times during your massage that your mind drifts away into a gentle meditative state and this very sense of ease and relaxation that you are in during the massage can help usher in more peace and tranquility off “the table” in your day to day life.

Know that you can literally dump the garbage and debris of emotional, physical, mental and even spiritual clutter in the massage room and then leave it there… for good!

We are here to help you relax completely. The better we can treat ourselves… the better we can show up for the world around us.

What are you waiting for? Time to set up your bi-weekly massages that are not only stress and pain relieving but also affordable and can be easily maintained with a consistent schedule.

Life happens, we get it, but if you don’t put your health first… no one will.

Time to take the power back into your own hands.

Reach out to Heal. in Altamonte Springs for more information or to schedule your next massage.

Give us a call at 407-300-5364 or send us an email at info@heal407.com

Peace & Wellness.

Do you toss and turn at night wondering why you can’t just turn off your restless mind and ease your restless body?

Do you wake up halfway through the night with anxious thoughts racing through your mind?

Are there days where although you slept 8+ hours, you feel like you only slept for 2?

If you answered “yes” to any or all of the questions above, we are here to let you know that your sleep does not have to suffer anymore.

Sleep is so important as it is where our body heals, restores and digests.

We are here to share with you 3 ways in which you can improve sleep naturally!

At Heal. we love to hear when people tell us that they had restful sleep after taking a yoga class or having a massage! It’s like music to our ears.

Our intention is simple – Heal.

Let’s start by talking about Yoga.

How can yoga correlate with better sleep?

In yoga, we work directly with our breath to facilitate energetic flow throughout our bodies, also known as Prana.

Pranayama, or the conscious awareness of breath, is what separates yoga from any other type of physical exercise.

This breath paired with gentle movements to allow energy to flow freely through the body is what will help dissolve stress or tension hidden in your body that you may not even know you had. Releasing excess energy in this healthy and mindful way is what can help alleviate insomnia, and aid in deeper sleep.

You’ll notice after performing even just a 10 to 15 minute yoga sequence that focuses on hips, low back and the upper chest and heart area – that your sleep will be much more sound, deep and restorative.

At Heal. we offer Yin Yoga classes as well as Yoga Nidra classes which help aid in grounding the nervous system to help flow into that “rest and digest” mode as opposed to being in “fight or flight” mode. These are gentle forms of yoga that bring true relaxation to the mind and body that can in return lead to plentiful sleep.

How does massage help with better sleep?

Aside from feeling your very best after a deep relaxation massage, you can also expect your night’s sleep to be sound and still.

Massage is an all-natural and soothing healing treatment that helps the body fall asleep and stay asleep for longer periods of time. If the reason in which you have trouble sleeping is pain related – massage is a great therapy to help relieve pain in the body.

Getting a massage booked in the evening is a great way to allow the relaxing and peaceful feelings to be carried over into bed time.

Massage therapy boosts serotonin levels which means that as the precursor to melatonin, this “happy hormone” increase will play a direct role in your sleep cycles. More serotonin, better sleepy!

Whats the hype about Essential Oils? Can they truly help with sleep?

Our answer is YES.

Essential oils are very powerful in helping to soothe and ground the central nervous system. Click here to read more about Essential Oils and emotions!

Lavender, clary sage, frankincense, roman chamomile and more are great essential oil’s to use at bedtime. These oils have been proven to slow down the heart rate, lower blood pressure and put the nervous system into a parasympathetic state aka “rest and digest” mode, where true healing from the inside out can occur.

At Heal. we have the ability to incorporate CBD Cream into your massage that helps to reduce inflammation in the body, soothing to the skin and pain relieving! Sustainably harvested Lavender, Frankincense and Lemongrass essential oils all play a part in this organic CBD cream.

This blend of oils accompanied by arnica oil and CBD… it’s a great excuse to rub yourself down with some oil before bedtime! You’ll be lulled into a deep restorative sleep, allowing the body and mind to become so still that you’re able to hit and stay in REM throughout the night.

If this seems like something you would be interested in, let us know for your next massage at Heal. that you would like to incorporate some CBD goodness!

There you have it folks, 3 ways to naturally improve sleep.

Yoga, massage and essential oils.

If you are interested in learning more about either healing therapy – please don’t hesitate to reach us at Heal. in Altamonte Springs.

We are located off of 436 close to Ronald Reagan.

Or give us a call at 407-300-5364 for any questions.

We wish you soothing sleep and restful days.

#AllTheHeals

Citations:

Kibler, Kray. “Massage Therapy for a Better Night’s Sleep.” Sleep Review, www.sleepreviewmag.com/2014/05/massage-therapy-sleep/.

At one point or another in life we start to disconnect from ourselves and end up feeling lost or unsure of what our next steps in life are. Sometimes.. most times.. the best thing someone can do during these points in life is to completely press pause, slow down and go on a vacation or retreat as a way to reset life. Retreats are relaxing and rejuvenating not only to the mind but the body as well. You begin to come out of your day to day schedule and through a yoga retreat — begin to incorporate more self-care into your life.

Look, you can only go at 100 miles an hour/ 7 days a week/ with little to no rest in between your responsibilities for so long before coming to a complete stop and burn out. A soulful getaway is the perfect way to re-energize your body, mind and soul while connecting back to your inner self.

Yoga retreats take you away from the hustle and bustle of life and give you the opportunity to spend time with YOU! You never regret going on a yoga retreat – I can tell you that much… which is why we want to share with you FIVE reasons why you deserve to go on a yoga retreat as soon as possible!

1.You get to JUST BE.

When we are faced with having to put on different hats for prolonged periods of time we tend to lose who we are at our core. Taking care of yourself is so important in life as is the ability to love yourself unconditionally throughout highs and lows, ups and downs. As we get caught up in the life around us we often times forget to take out time for Self Care. With the help of a yoga retreat you can finally devote time to yourself, your needs, your mental and physical health. You can finally let go and be the You you always craved to be!

A nourishing escape from the outside world, a relaxing yoga retreat or getaway is a sure way to bring all of your attention towards self-discovery, self-acceptance, self-exploration and most importantly self-compassion!

No family obligations to tend to, no work, noTHING to do… nowhere to go… no one to be but just YOU.

2. You grow into your self-care practice.

Let’s face it, we were never taught how to take care of ourselves. We were never taught how to put ourselves first. We’ve always put others before us and in return we are left feeling empty, tired, maybe even resentful at times. You’ll notice right away that when you embark on a yoga retreat of any kind that the intention behind coming together for a weekend getaway is so that we can learn how to take care of ourselves! It’ll become such a routine and habit to wake up, move your body, eat nourishing meals throughout the day, rest as needed, meditate and breathe, that you’ll begin to wonder why you never implemented this into your daily life before!

3. You make new friends and enjoy new experiences.

A yoga retreat is packed with a lot of fun as well. It gives you a chance to meet new like-minded people and explore new places. We all have an inner wanderer within us and going on a yoga retreat adventure will be an all encompassing exploration of cultivating friendships, connection, serenity and bliss!

4. You adapt into a Healthier Lifestyle!

Yoga is a disciplinary practice and at a yoga retreat or at yoga teacher training, the practitioners learn to live a disciplined and a better quality life. At yoga retreat, you do all the work on time and as per schedule from eating meals to sleeping to exercising, to relaxing, or to doing other activities. These good habits we tend to indulge in our normal lives and make our lifestyle and living better and healthier.

In today’s time, most of the health issues we face are lifestyle-based. On a yoga retreat you change your lifestyle for those days or weeks you are on a goodness getaway as you learn to eat mindfully, while indulging in eating a vegetarian, vegan and overall high nutrition diet for better health. Not only that, but you’ll also detox from social media, your electronic devices and dive deeper into mindful living – day after day.

5. You can let go and start anew.

A yoga retreat is not only about rejuvenation, it is also the opportunity to have a soulful get away from your daily life, work, family, deadlines, and responsibilities. During yoga retreats you will notice a clearer mind, balanced emotions, and overall improved wellbeing!

You learn the art of living in the present moment. When you unwind and reset, by staying away from your home, you start appreciating and embracing your relationships. Not only this, yoga retreats give you a new perspective on life and new eyes to see the world. You gain a more positive outlook and start seeing the good in people and surroundings. With this awareness and realization, you develop the ability to let go of the past and kick-start your life!

Experience the inner-tranquility that you deserve. It’s time you take your wellbeing and health back into your own hands and we believe a yoga retreat can be that positive reset you have been looking for!

We would love to invite you to a Beach Relaxation Retreat at the healing beach of Siesta Key coming this July. From the 12th to the 15th experience all of the greatness touched on above and so much more.

Click here to learn more about this energetic reset retreat and for more information.

Never been on a retreat before? No problem, we are here for you with any questions you may have.

Just give us a call at 407-300-5364 and we will take care of you!

There are only a few spots available so don’t hesitate – don’t forget… you never regret going on a yoga retreat!

Namaste.

“Once you truly understand that you are just beautiful energy wrapped in human form, your fear and “otherness” will disappear and you will experience deep belonging and fellowship.” – Radha Agrawal

If you feel as though your energy has been muted or your fire is dimmed, know that you don’t have to feel this way forever.

You see, our energy defines us and the people we surround ourselves with help shape our energy! Yes, everyone and anyone who you spend a lot of time with shapes your energy. Think about it, when you’re around that one friend that constantly is complaining about her job, relationship or other melodrama, don’t you sometimes go home completely depleted and lacking any energy?

Now on the other side of this, think about a friend that completely lights you up! They ooze positivity amidst the chaos of life, always emitting radiance and happiness because they’ve found that within themselves. Your conversations with each other bring you life – literally! The cloud that was once over your head following you around is now replaced by the sun as it beams down on you.

This is the feeling and type of energy you should actively surround yourself with.

It’s either energizing or completely depleting – you choose!

Our bodies are incredible. How we choose to take care of them is so important. Your “diet” is not just the foods you eat but also how much you sleep, how often you move your body and also who you allow into your energetic bubble.

You can think of energy through these different words – maybe they resonate with you better, maybe they don’t!

Vibration. Spark. Spirit. Attitude. Presence.

All of this to say that ENERGY is the most potent human attribute available to us and we need to pay closer attention to it.

“Energy is a great equalizer in life. It doesn’t matter what you do for a living or how much money you have – the energy YOU put out is the energy YOU get back! Negative energy breeds negative community. Positive energy breeds positive community. It is that simple”

Energy is the invisible backbone of our lives. It controls the way in which we perceive the world and how others perceive us! It quietly shapes our daily existence and it also controls our physical health! When we are stressed, hurt, angry or sad, we often become physically rigid. Our breath isn’t as slow and fluid and our bodies don’t heal as rapidly as normal because we are in this suffocating fight or flight response.

In order for our bodies to heal – physical, mental and even emotional bodies – we must do our best to stay energy positive in order to maintain relaxed muscles, easy breath, and calmer, happier lives.

Take a moment right here to gently tune in to your “Energetic Meter”.

Are you feeling as though your energy gas tank is on E? When was the last time you filled up your tank with nourishing, positive, healthy energy? When was the last time you relaxed? Are you eating well? What are you doing right now to energize yourself?

If you’re mind had a difficult time answering these questions or you feel as though you’re constantly giving and giving without receiving anything in return – it could mean that you’re due for an energetic reset.

Here at Heal. in Altamonte Springs we believe that you, yes you, are so capable of living your best life – day in and day out. When the weight of the world is on your shoulders however, that statement seems a little far fetched.


Just as your car needs frequent maintenance to keep on going and running smoothly, as do you!
You can’t expect to be living your life walking around on Empty! Why would you want to?


On the other side of stress there is a luscious green patch of self-care and self-kindness grass that is waiting for you. This radiant, abundant, joyful, open and healthy YOU that deserves to shine in the spotlight will finally be able to bloom and blossom.


If you’re looking to dive head first into your Energetic Reset journey, we’re here for you.


Know that we are always just one call away. If your body and mind are tired – yoga, massage, light and sound therapy, salt booth, CBD and meditation are all great tools that will assist in peeling away the layers of stress.


We look forward to relaxing with you!407-300-5364or send us an email at info@heal407.com

There’s no doubt that as we go through life our bodies natural mobility tends to wear and tear without us even realizing it until we wake up one day and feel like we’ve been run over by a truck. Day in and day out we don’t even realize the strain that we put our bodies through while working out, going on runs, driving misaligned, sitting for long hours, sleeping without proper support and SO many other factors that play into our aches and pains. The most important one being stress.

Stress is healthy in small doses believe it or not, but when you feel as though the weight of the world is on your shoulders – your upper back, mid back, low back and even your hips will definitely feel it! You know what I’m talking about…. those knots and achy spots all over the body can literally be created by stress, anxiety and much more.

Is there a way for you to experience complete and total pain/stress relief without having to rely on pharmaceuticals, steroid injections or pain relievers like Tylenol or Advil? The answer is YES. 100%. It’s a four letter word that you’ve probably heard before but turned away from… ready? *drum roll please* Y-O-G-A! YOGA!

Do you realize that your body has the ability to heal itself? That’s why we are so confident that adding in yoga into your wellness routine weekly and perhaps even DAILY can alter the state in which your body responses and adapts to stress.

Here’s why yoga at Heal. in Altamonte Springs is different than any other yoga you’ll take in studios around here:
3 words. Gentle, restorative and slow.

Yep, it doesn’t get better than that! Especially if you’re nursing an injury or have medical conditions that might prevent you from practicing yoga in any other type of setting.

At Heal. in Altamonte Springs, not only are our instructors attentive to your specific needs, but they all hold such profound knowledge of the body and the breath! The connection of mind to breath and then breath to body is such a powerful tool for healing.

When you’re out driving on those busy roads here in Orlando and in Longwood, Lake Mary or even Casselberry – you know very well that sometimes adrenaline or anger can kick in and heighten your cortisol and stress levels all the way up into the moon!

The moment you come to Heal., you’ll be taken care of from the moment your foot lands on the doormat to the moment that you exit. I want to share with you the benefits of each type of class that we offer at Heal. in order for you to hopefully gauge which class will be best for you.

Gentle Yoga – One hour of pure bliss. It’s as gentle as it sounds. There is hardly any weight bearing postures such as downdog or plank pose in this class as our goal and intention is to simply allow your body to lengthen, expand, stretch and release any stagnant and stale energy within the body. You can expect a well sequenced class that stretches and targets all the areas of your body – even those tiny muscles you never thought could play such a big part in your posture! We use a variety of props such as bolsters, blocks, straps and more!

Yin Yoga – A crowd favorite. Yin Yoga uses all the props listed above to ensure that your body is able to comfortably lay or sit in these restorative postures for longer duration’s of time (anywhere from 1-3 minutes depending on the pose) – in order for the connective tissue and fascia in the muscles to lengthen and release tension! Each yin yoga class is designed to lengthen and stretch each portion of the body, from head to toe, in order to increase mobility through the joins!

Yoga Basics – For those newer to the practice of yoga and looking to build a stronger foundation, this is the class for you! Each yoga basics class utilizes all props listed above as well as specific alignment cues to ensure that you are always practicing in a safe and mindful manner. This class tends to build a little bit more body heat as you work through balancing postures, standing postures and even some core exercises! Safe and suitable for all ages, levels and bodies! Only at Heal. in Altamonte Springs.

So there you have it! Three different classes for you to improve your mobility! I want to ask you… which is better, incorporating a beautiful, challenging yet relaxing physical program into your life that can help you maintain mobility despite the ravages of time, or maintaining status quo and becoming a number in the hip replacement statistic? Of course, practicing yoga can’t guarantee you will never have any health issues or replacements, but I can promise you that with a regular yoga practice, you will be able to gain (or regain) mobility that you thought was gone forever. When you bring a regular yoga practice into your life, you will experience more energy, deeper breaths, even more, strength than you thought you would ever be able to accomplish.  Along the way, with a regular yoga practice here at Heal. in Altamonte Springs, you will even create relationships with new friends along the way to help encourage and motivate you on your wellness journey.

If you are thinking about yoga, or if you are tired of being tired and sore, and stiff every day, I invite you to come check out a class at Heal. today.  We are conveniently located in the heart of east Altamonte Springs, near the Sunrail station, sandwiched in between Rooms To Go Express and Calico Corners on East Altamonte Drive! In as little as one hour a few days a week, you can change your life.  Let us show you how.

Call us with any questions at 407.300.5364 – we’re here for you!
#AllTheHeals

It’s no surprise that most of us experience a good deal of stress each day. There’s either never enough time or when there is we’re drowning in all of the responsibilities that we’ve taken upon ourselves. Whether it’s physical stress or emotional stress – it’s all stored IN the body. Stretching is such a vital tool to incorporate into your daily life in order to lower stress levels by bringing blood flow into stagnant areas of the body and increasing serotonin. By lengthening the muscles you relieve tension. The great thing about stretching is that it can be done anywhere at anytime. Here are a few ways you can incorporate stretching at work, at home, while making your coffee in the morning, or right before bed.

Upper Back Stretch:

  • Stand with your knees slightly bent or sit up straight.
  • Clasp your hands in front of you, arms parallel to floor.
  • Keep your head relaxed.
  • Round your upper back. Push hands forward, palms away from body.
  • Hold for 20 to 30 seconds, breathing steadily. Repeat 2-5 times.

Hamstring/Calf Stretch

  • Place your right foot in front of you.
  • Hinge at the waist to lean your torso forward toward the extended right leg, and bend your supporting knee.
  • Slowly flex your right ankle so that your toes are pulling up toward your body.
  • Hold for a cycle of relaxation breathing and then repeat with the left foot.

Reclined Belly Twist

  • Lay on your back with your knees hugged in towards your body
  • Bring your arms out to the sides so that your wrists are in line with your shoulders
  • Slowly begin to drop your legs over to the right with the knees still bent
  • Feel free to bring your right hand on top of your left leg as a weight to deepen the stretch
  • Turn your gaze past your opposite shoulder to complete the twist from neck to low back
  • Focus on your breathing, visualizing your belly lifting with each breath in and dropping with each breath out

We hope that these quick stretches leave you feeling calmer, looser, with a more open mind so that you can continue on with your day in a better state of mind. If you’d like to incorporate more stretching into your life, Heal. has plenty of beginners yoga classes to choose from and customized stretching sessions for your specific needs! Feel free to reach out to us via Email or call us to set up a time to stretch!