Stress exists. If you are a living, breathing human on this planet, you will experience stress. There is no way around it. Yet, stress can show up in different ways. It can show up in healthy ways (new job, first date, travel) or not-so-healthy ways (traffic, deadlines, losses). Regardless, stress is not the easiest to navigate, largely due to the body’s natural reactions designed to keep us safe no matter the nature of the stimulus. Have you ever noticed how after you encounter a stressful circumstance, i.e. barely dodging a car accident or nearly dropping something made of value and breakable, that your bodies innate response is to take a deep breath once the potential threat has passed? Or as soon as you do something “big and significant” like giving a presentation or having a hard conversation, that once it’s over, you literally breathe a sigh of relief? Same goes for when you meet someone who is uplifting and enjoyable to be around; you might describe that person and their energy as a “breath of fresh air!” Breath not only gives life through delivering essential oxygen to the body’s cells for fuel and removing carbon dioxide, it also helps to restore the body and mind to a state of balance when stressful experiences “take our breath away!”

Fear, danger and excitement are are all digested in the same way on a physiological level. The sympathetic nervous system comse to our aid with responses that prepare us for action. Stress responses are gifts, even if they don’t necessarily feel that way while in the midst of experiencing them. Adrenaline tells the heart to speed up so that enough blood and oxygen can be pumped to the tissues, especially muscle tissue that is required to effectively move you to action. Heart rate and breathing also kick up a few notches to help supply oxygen to the brain so you have better capacity for navigating the immediate threat, whether it’s real or perceived. All these are good, right?

Well, to an extent. If the stimuli are constant and never balanced with restoration and rejuvenation, it will be a detriment to overall health down the line. Think about it, it takes a lot of energy to maintain persistent action! As we live in a world that is constantly moving and going and racing at such a fast pace, your brain and body are aware and working so hard to keep you safe and alive through all the twists, turns and detours that present themselves.

So how does this translate into your health and wellbeing? Headaches, agitation, anxiety, insomnia, neck and shoulder tension and poor digestion are all signals that your health is being affected negatively by stress.

The great news is, you have two powerful tools readily available to you during times of stress.

Breath & Massage.

When you’re stressed, your breath becomes shallow, meaning that instead of inhaling deeply (feeling your ribs and belly expand), your inhales are limited to the upper chest and neck area; the purpose being for efficiency. Your brain is always seeking out ways to accomplish tasks as efficiently as possible that breathing during stress is no exception. Overtime, your fast paced and shallow breathing can lead to overused and overstressed neck and upper chest muscles… as well as headaches, neck and shoulder tension.

Receiving massage and other bodywork such as acupuncture, Reiki, cupping and more – are of course beneficial in simply receiving, but the mots profound healing occurs when the client can consciously breathe during the session.

Breathwork during these sessions can help to cultivate deep breathing, helping to soften those previously mentioned overworked neck and shoulder muscles (as well as the rest of the body), and help to also trigger the parasympathetic nervous system (where your body can rest and digest). Think of the muscles being able to better respond to touch as if butter under a heat lamp – literally melting! This aids in better sleep, better digestion, less tension and more peace of mind after a massage using deep breath as a healing tool.

Try This Exercise! 

The positive benefits you receive from a massage can be prolonged with very simple, daily breathing practice between sessions.  

1. Get comfortable, either sitting in a chair with your feet in solid connection with the floor, or lie down on your back with your arms at your sides, palms facing up. Feel free to use a small rolled towel under the curve of your neck, as well as a pillow under your knees to create the most comfort possible. Close your eyes. 

2. Start by not changing anything about your breathing. The first step to changing anything is to notice it as it currently is. What do you notice? When you inhale, where does the breath stop before turning around to be exhaled? In the chest? The rib cage? The abdomen? This could also be a good time to notice any slight shaking, sweating, elevated heart rate, clenching in the jaw, etc. Be in tune with your nervous system responses as they are in the present moment.

3. Place both of your hands over the upper chest and clavicles. Feel the rise and fall of this area as you inhale and exhale. Do this for 3–5 rounds of breath. 

4. Next, place your hands on each side of your rib cage, palms resting on the ribs and fingertips pointing toward each other (toward the midline of your body). Notice the expansion and contraction of your rib cage, front to back and side to side. How much movement is there? Breathe normally, simply observing without judgment, for another 3–5 breaths. 

5. Place your hands over your abdomen. Notice it ebb and flow as well. Or, notice if it isn’t moving much at all. This is common, so again, no judgement. Repeat for 3–5 rounds of breath. 

6. Now, begin to choose your breath. Each time you inhale, envision drawing the breath deep into your belly, so your belly expands up into your hands. As you exhale, gently use your abdominal muscles to lightly squeeze the air back up and out of your nose. Practice this for 3–5 rounds of breath. 

7. Return your palms again to each side of your rib cage. As you inhale, expand the breath into your entire rib cage area. The ribs can expand front to back and side to side. Fill the vast space of your rib cage with life-giving air. Exhale, and use your rib cage (along with your abdominals) to gently press the air back out of your nose. Repeat for 3–5 breaths. 

8. Finally, return your hands to the upper chest and clavicle area. As you continue directing your breath down into the fullness of your rib cage and belly, notice if anything has changed in the upper chest and neck. Does this area move less? More freely? With less tension? Observe for a final 3–5 rounds. 

9. To bring the practice to completion, simply return your arms to your sides, palms face up, and notice your overall being. Likely you might feel as though you have released thoughts about your day, what you have to do this week, what you didn’t get done yesterday, etc. You might experience feelings of calm, relaxation or even sleepy. Or on the opposite side of the spectrum, you may feel energized and rejuvenated, ready to get up and continue on with the day!

Either way, through these simple breathing techniques, you can literally shift your state of being by using your breath to slow the heart rate, release muscle tension and calm hyperactivity.

Such a simple but powerful practice of breath.

By combining the breath with being present during your sessions, you will induce a state of health and well-being, needed to help restore your vital physiological functions.

Ready to relax?

At your next booking for massage, acupuncture, cupping or Reiki at Heal. in Altamonte Springs, let us know that you would like to incorporate breath work into your session.

All it takes to bring your body back into balance and wellbeing is the breath. Not only will you help to reduce the symptoms of chronic stress, it’s a beautiful and free “add-on” to include in your next massage or other body work session at Heal.

When you choose to consciously breathe positive, fresh air into the body, you then become a breath of positive, fresh air to everyone around you. That’s the beauty of the breath.

Let us know if you have any questions regarding breath work.

Note that all of the yoga classes offered at Heal. also incorporate some form of breath work (pranayama) into each class to help increase the overall relaxation response and so that you too can use the breath in daily life to ease your mind, calm your body and open your heart.

We’re here for you!

407-300-5364

The common denominator throughout all of Heal. is stress relief. No matter what you are here for, chances are that you are looking to relax, manage pain or reduce tension and stress levels. Whether you’re popping in for a salt booth session for respiratory relief, Light & Sound Therapy for your brain massage, massage to help reduce pain or yoga to help open up all tense or tight areas of the body – you’ll notice a huge difference in your physical, mental and emotional state of being. 

If you live in Central Florida, you know that driving to and from point A to point B can at times be so stressful, causing your body to lock up and brace whenever traffic hits your commute or when someone cuts you off. Little known fact is that stress stays in the body long after you’ve experienced what brought you stress, meaning that you’re literally carrying way more, unnecessary stress than you should be!

When was the last time you took even just an HOUR for yourself? My intention behind creating Heal. and “baby” Heal. in Winter Park is for self-care to be accessible, time wise and financially.

The benefits of combining self-care at Heal. are endless, but the most important benefit is you’ll be shifted into “parasympathetic” nervous system with no trouble after your bundle of sessions.

What exactly IS the “parasympathetic” state? It’s also known as the REST and DIGEST mode, which is the environment your body (physical, energetic & mental) can heal in. It’s always about creating the environment for your body to heal that is such a key component in your journey.

All of the services at Heal. (aside from hour yoga class or hour long massage) are 15 minutes or less, meaning that on top of the benefits and healing you receive from each individual service, grouped together you’ll be left floating on your way home.

Make most of your time at Heal., whether in Altamonte Springs or Winter Park, through our Self-Care Service Sampler Pack found here. By clicking here you’ll learn about each individual service and then you will be able to choose from 3 that your are called to the most!

All services must be done in the same day for you to truly feel the shifts we mentioned briefly above.

  • Manage your stress levels better
  • Reduce overall tension and pain in the body
  • Increase your sense of wellbeing
  • Experience more joy in life
  • Feel gratitude for all that you have in life
  • Learn about natural ways to take care of yourself
  • Create the habit of putting YOU first
  • Feel your best when fully relaxed and present


Any questions you have, please don’t hesitate to reach out. Our phone line (407-300-5364) and email (info@heal407.com) are ALWAYS open for you.

“Self-care is the act of loving kindness to yourself.”

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.

We all experience anxiety, there’s no doubt about that. At some point in life there comes a time where stress grows, life happens and our self-maintenance takes the back seat.

Anxiety can creep up on you without a warning and today we would like to share with you 3 ways in which you can naturally treat anxiety whenever it does arise.

Yoga, meditation and gut health.

They all play a powerful role in helping to ease the intensity of stress, anxiety, doubt, fear, restless, etc.

Yoga is a gentle practice of being able to press pause and let go of what no longer serves you. At Heal. in Altamonte Springs all of the yoga that is offered here consists of mindful movement, breath work and meditation.

If you or somebody you know experience high stress levels, trying out a yin yoga class for stress relief is exactly what you need to counter balance being in a constant fight or flight mode throughout the majority of your day.

Yoga uses the breath and specific movements throughout the body to open, release and let go of stored stagnant energy. When energy cannot flow freely through the body it is when we are likely to experience a deeper resistance. With this resistance comes the inability to recharge, renew and restore the body… mind and soul!

Going with the practice of yoga, meditation also plays a big part in reducing stress and anxiety symptoms. So many studies have shown how meditation literally turns off the part of your brain that is always scanning for threats in it’s environment and with gentle awareness, so can you enjoy the benefits of meditation.

Meditation opens the gateway to higher resolve where you not only connect to your best, loving self – you also gain the ability to connect to others on a greater, higher level! Meditation practice should be considered to be just as important as flossing your teeth, but through meditation you floss the conscious and subconscious mind.

At Heal. in Altamonte Springs we offer Yoga Nidra every Monday from 730-830pm. Yoga Nidra is also translated to be called yogic sleep. In the practice of Yoga Nidra, the intention is to slow down the brain waves so much that you are in a deeply meditative yet aware state of being where true deep change and healing can occur.

The benefits of this practice are endless. Increased wellbeing, decreased anxiety, better sleep and overall an improvement in VIGOR! You receive the same benefits of an 8 hour sleep in this 1 hour class.

Last but not least, gut health plays a direct role in our mental wellbeing. What you put into your body, whether it’s food, thoughts, substances etc all create an effect within the gut. Studies show that maintaining a healthy gut through probiotics, stress reduction and through eating whole foods can signficantly decrease anxiety and dperession symptoms.

At Heal., we have found that specific probiotic strains through Amare supplements is key in targeting the specific neuropathways and vagus nerve that connects gut to brain. Not only do our thoughts and emotions and feelings live in the brain space, but also in the gut! No wonder they call our gut the second brain, science has proved that there is a strong connection between the two.

If you are interested in learning more about Amare, we have monthly Heal Your Gut Improve Your Mental Health classes at Heal. for you to learn more information. Sometimes all we need to do to heal is try out new things. Some might work better for you than others but the end result is all the same – a sense of coming back home to who you truly are, without the layers of stress, worry, doubt, fear…etc…

We hope this article has helped you out today in thinking about how you can maintain your anxiety levels to a minimum through the practice of yoga, meditation and through gut healing.

Let us know if you have any questions at all.

407-300-5364

Your mood can be affected by a variety of factors, including thought patterns, chemical imbalances, and sleep quality. But what about your gut?

Research has shown that our gut literally functions as our second brain. Since 2013, the US National Institute of Mental Health has funded several studies to better understand how the gut microbiome (made up of bacteria, fungi, viruses) influences your thoughts and feelings.

It’s well known that stress can influence mood, and that may be partly due to the role stress plays in gut function. According to an article published in Harvard Health Publications, psycho social factors such as stress can directly influence your gut’s physiology, affecting the balance of bacteria and thereby impacting your immune system and mood. If you want the gut and brain working together in favor of more positive emotions (in addition to overall health), it’s vital that you keep your stress levels in check.

Thankfully, lifestyle changes can be made to help bring gut bacteria closer towards homeostasis, which will then influence your emotional health. Following these four tips may help restore your gut health: 


1. Take a probiotic.

At Heal. in Altamonte Springs, we carry a specific probiotic gut-brain axis supplement line called Amare. Amare means “to love”. Amare has created the first award winning gut-brain axis system. The specific strains of probiotics in their supplements play a huge role in improving overall physical vigor as well as mental health! Click here to learn more about them. Most probiotics you receive off of the counter do not hold the required amount needed to target the gut in a way that helps to increase the good bacteria in the gut microbiome. With Amare, studies have shown that depression and anxiety symptoms significantly decrease within 30 days of consistently taking the Fundamentals Pack of probiotics and other Ayurvedic supplements paired together in a cohesive pack.

2. Eat Whole Foods

Whole foods provide us with the needed nutrients that our bodies best thrive off of. Nutrient dense foods are key in helping us to feel better not only physically but mentally and emotionally as well. The quote that states “eat the rainbow” is one to live by! The more colors in our diet, the better the variety of whole foods we are allowing our bodies to enjoy. Whole foods not only provide nourishment to the body, but they can also help maintain a healthy balance of bacteria in the gut. Try replacing processed foods with foods that benefit the gut, such as asparagus, broccoli, carrots and more.

3. Stress Less!

Stress plays a big role in gut health as it has the power to actually change the gut balance of bacteria. Reduce your body’s stress levels by practicing relaxation techniques such as gentle yoga for stress relief, relaxation massages, guided meditations, float therapy and more!

At Heal. in Altamonte Springs we are the only center in Central Florida that is a one stop shop for all that you may need to de-stress! Come check us out off of 436 for a quick tour or consultation to better reduce pain and stress in your life. We have everything that you could possibly need, all in one place!

4. Be mindful of sugar intake.

High consumption of sugar can also lead to an imbalance of gut bacteria, affecting your gut and immune system. Try to limit your intake of refined sugar and instead stick with natural sources of sugar found in organic fruits or raw organic honey.

And that’s all folks!

While there are many habits that can negatively impact your emotions and moods, there are many ways to positively impact your emotional and mental states as well. Take these healthy eating habits and steps that are well within your control to further increase your overall wellness and happiness.

Give us a call at 407-300-5364 for more information about Amare or to schedule a stress management consultation to compose a plan targeted towards your specific mood balancing needs.

In this day in age with the access we have to all platforms of Social Media, it’s easy to come across yoga influencers/students/teachers in vibrant yoga pants contouring their bodies in ways that aren’t necessary to receive the healing benefits of yoga.


Try this out, if you are on Instagram search “yoga” or “daily yoga” in the search bar and what do you see? People doing handstands, putting their feet behind their head, and more.

We aren’t here to say that that is wrong or incorrect, but more so that no matter what, it’s going to give off the vibe that in order to be a practitioner of yoga you must be able to meet these standards.

We are here to tell you, that is completely false.

You see, yoga in itself is derived from the Eastern world where the literal meaning behind yoga is “union”. Union of what? Of mind, body and soul.

The intention behind coming to your yoga mat is to shift. Whether you are coming to your yoga mat with previous stress or anxiousness from the day, perhaps you are looking to build strength and endurance not only physically but also mentally – you arrive to the mat with the expectation that you will shift… from one state of being to another.

Yoga is meant to be practiced by everyone. Every body type, every human has the right and ability to practice yoga safely.

At Heal. in Altamonte Springs we only offer accessible yoga to the students that walk through our doors. We won’t turn you away if you’ve never stepped foot into a yoga class, in fact, we will invite you with open arms.

We provide you a safe place to explore your body, tune in to your feelings and with the help and guidance of your yoga teacher – stress and pain relief will also follow.

So the next time that you come across a famous yoga teacher or influencer on social media, do not assume that that is all there is to yoga!

Let go of the expectations you might already have put on yourself… minimize the negative self talk or doubt that “yoga is too hard” “I’m not flexible enough” “my mind never stops working” “I don’t know if I am ready for yoga” so on and so forth, and begin to replace all of those internal sentences with the words “I am enough.”, “I am complete.”, “I am perfect as I am.” because this is the truth.

If you are ready to incorporate compassionate, accepting, accessible yoga into your life… you have come to the right place.

Check out our website to learn more about the different, gentle and restorative yoga options that we offer! We have everything ranging from Gentle Yoga to Yoga Basics for Beginners, Yin Yoga for Stress Relief and even Yoga Nidra (aka yogic sleep!).

You never regret taking a yoga class, for it is on your mat that you can learn how to integrate all of the lessons into your daily life through breathwork, meditation and mindfulness.

We hope to see you here at Heal. in Altamonte Springs for your first yoga class!

The light in us sees, loves and supports that light you have within you.

Namaste!