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Author: Jennifer Montgomery

  • Shifting research this summer

    Shifting research this summer

    My shiatsu training is on hold this summer. I am hoping to take a week in December for the class. Sometimes life moves you in a different direction and that’s ok. On the brightside, this means I will have more time to enjoy summer and play in my garden. 

    Digging into Hypermobile Ehlers-Danlos Syndrome (hEDS)

    Anyone who knows me at all knows that I am always researching and trying to understand how the body works (or doesn’t). Lately I have been diving deep into understanding Hypermobile Ehlers-Danlos Syndrome (hEDS) and Hypermobility Spectrum Disorder (HSD). So many of my clients are presenting with some form of this that I wanted to make sure that I was doing the right type of body work and have a deeper understanding about what is going on physiologically. EDS is complex and has 13 different subtypes making symptoms varied and diagnosis complicated. Anyways, I am still waist deep in data and unpacking all of this information and as always looking for a window of understanding and treatment that is holistic and addresses the root cause(s) of this common malady. I’ll consider this a Part 1 of … on this topic!

    A great resource out there is The Ehlers-Donlos Society, https://www.ehlers-danlos.com/

  • Listening, Intuition, Knowledge, and Learning – Massage in Duluth MN

    Listening, Intuition, Knowledge, and Learning – Massage in Duluth MN

    In the practice of Zen Shiatsu, the founder Shizuto Masunaga was very adamant about reading the Ki and rebalancing it using a “mother” hand that is listening and a “son” hand that is working.

    The technique

    I have been practicing massage using that concept for over 20 years (10 years of practicing massage in Duluth MN) and am still humbled by the power of this simple technique; one hand listens to what the body is saying, the other is creating a change.  Recently, I have been practicing this technique with the Zen Shiatsu Bladder Meridian Channel along the spine all the way down to the little toe. My mother hand listens from one of the points along the thoracic spine while my son hand works the meridian until I feel the Ki moving under my mother hand. This has produced surprising changes in some clients. I wasn’t sure why this meridian was so universally powerful until a conversation I had with Jakki, our Acupuncturist, sparked a connection.

    The meridian

    Traditional Chinese Medicine (TCM) has mapped Shu points along the Urinary Bladder (UB) meridian. These points interact with each of the other 11 meridians. Balancing the Shu points can have a systematic effect on the body. What I had picked up through intuition and listening has a long history of knowledge and treatment.

    I don’t claim to have this knowledge, I am still in discovery mode. Next summer I am diving deeper into TCM education with the distance program at the Zen Shiatsu school in Evanston, IL. This Summer I am taking the Beginning Zen Shiatsu class to brush up on my Shiatsu knowledge. I am excited to bring my practice back full circle to my first love of massage which is Zen Shiatsu. This time with 20 years of massage experience behind my touch. If you or someone you know is interested in doing this program at the same time please reach out to me! I would love (a) study partner(s). The Beginner Shiatsu Class is open to everyone with no prior massage experience necessary. I am doing the July intensive. https://zenshiatsu.edu/ce/beginning_zen_shiatsu/

    More about Jennifer
  • Our bodies are truly amazing

    Our bodies are truly amazing

    Ready for some massage education?

    Every time I do a deep dive into a system I thought I knew well, I am reminded of the subtleties of how everything works together in a beautiful symphony. This is especially true of the pericardium. In Traditional Chinese Medicine it is sometimes referred to as the Heart Protector and indeed it does that job well.

    Recently, when Jakki needled my PC-6 acupuncture point, I felt a surge of energy shoot out of my middle finger, right where the meridian is mapped in the acupuncture charts. 

    But my practice is all about the fascia, so I started studying more about how the pericardium works, and how it is designed.

    The pericardium is:

    • a ball of dense fascia,
    • a thin layer of fluid,
    • and a soft inner ball with the heart suspended inside the soft inner ball.

    The outer ball has a facial connection into the top of the diaphragm. Both the diaphragm and the pericardium are innervated with vagus nerve attachments, further pointing to their importance in nervous system regulation. 

    Visualize:

    Every inhale is by design tugging on pericardium and pulling it gently downward. Every exhale releases it back to its neutral position. When we bypass primary diaphragmatic breathing for secondary thoracic breathing, we are stalling this natural rhythmic pulsing of the fluid surrounding the heart. If this function was not very important, the pericardium would not be connected to the diaphragm, as there are plenty of other anchor points available inside of the rib cage. 

    I have been imagining my pericardium is a jellyfish, with every downward movement of my diaphragm on the inhale gently tugging the jellyfish downward. Each exhale releases the diaphragm and allows the jellyfish to float upwards. Every breath soft and gentle moves my imaginary jellyfish up and down in my internal ocean. Just a few minutes of this breath imagery can really calm my spirit. 

    The more I learn about the body, the better I understand the systems within, and the better I can provide massage education to my clients or anyone who will listen!

    More Physiology Posts
  • Spring equinox

    Spring equinox

    Spring equinox to me has always meant the height or middle of spring. I consider February 1st to be the beginning of the end of winter and the returning of the sun in preparation of spring. I think this helps me mentally make it through a rough winter. The sun is returning and there is hope for warmer days ahead. This is also a time when seeds are chosen to be planted for the summer growing season and fall harvest. What a great opportunity to clean our outer and inner spaces.

    What do you want to grow this year?

    Community, Self-love, compassion, strength? Stand or sit in a window facing East in the morning and soak in the morning light to help the body reset the Circadian Rhythm. Decide which idea/seed you want to nurture on this day/week/year and breathe the morning light into it as you sip your tea or coffee. Have hope! Soon there will be flowers to smell and all of the ice in Minnesota will be gone.

  • Change

    Change

    The only constant is change. Even in stillness there is much movement happening within. Every breath is a new beginning, a chance at starting over. Following the breath through the body to discover what holds you back from making real change in your life can be daunting. Sometimes the shame, self loathing, and inner critic wins, but with each new breath comes a new opportunity to move that stagnant prana. Take a walk with the woods and become one with the breath that is one with the forest. Inhale the exhale of these Northern woods. Exhale the inhaled breath of the trees. In this way you become part of the forest, not just an observer. Life becomes more vibrant one breath at a time. 

  • Winter Digestive Cleanse

    Winter Digestive Cleanse

    Winter Detox Tips for Minnesota: Why You Should Try a Kitchari Cleanse

    A winter digestive cleansing routine is an excellent way to reset your health and start the new year fresh. While many people gravitate toward extreme juice fasts, freezing raw liquids can severely shock your body during a harsh Northern Minnesota winter.

    Instead of depleting your system, an Ayurvedic kitchari cleanse rests your digestive tract while deeply nourishing your cells with warming, comforting nutrients.

    The Danger of Winter Juice Fasting in Cold Climates

    In Ayurveda, winter is a time to stoke your internal digestive fire (agni), not douse it with cold juices. Cold, raw fasting during a freezing Minnesota January can leave you feeling fatigued, ungrounded, and (more) sensitive to the cold.

    Choosing a warm, cooked food cleanse preserves your energy while gently clearing out accumulated sluggishness.

    What is Kitchari?

    Kitchari (pronounced kich-uh-ree) is a traditional Indian healing dish made from split yellow mung dal (lentils) and basmati rice. Together, these ingredients form an easily digestible, complete protein that stabilizes your blood sugar.

    A traditional kitchari recipe uses a strategic blend of warming spices to balance all five tastes:

    • Sweet
    • Spicy
    • Salty
    • Pungent
    • Sour

    This delicious combination kindles your metabolism, flushes out toxins, and soothes the nervous system. If you want to safely detox this winter, skip the cold juices and try this gentle alternative!

    Here is a great recipe to get you started: Kitchari Recipe 

  • Staying present

    Staying present

    Staying present in the now is one of this life’s greatest challenges.  Over the years I have practiced many different meditations, breathing techniques, etc. to overcome the overwhelming desire to be anywhere but this present moment. There are a few that I always end up coming back to because they work for me.  In the energy class that I am teaching on Wednesdays, you will learn one of the techniques that I have been practicing and playing with for 25 years. My intention for this class is to share something that works for me with this community. As with all meditations it is simple, but not always easy. It involves working with the imagination and that doesn’t work for everyone. It’s ok, there isn’t a single meditation, or exercise, or hobby that works for everyone. The fun challenge is finding what centers you, brings you joy, and motivates you to action in co-creating your experience here. So run, sit, paint, meditate, sip tea and contemplate the universe, just do it with the presence of now. 

  • Reflexology

    Reflexology

    Our understanding and exploration of the physical world around us is most often interpreted with our sense of touch through our hands and our feet. I have been interested in Reflexology for a while, but it wasn’t until this last month that I really started to dive into treating and understanding the whole body through the lens of the feet. If the feet are in distress the body follows suit, as the feet are the shock absorbers and terrain explorers of the whole body. They tell your body how it is connecting with the world, if the ground is stable enough to support you, and they move to disperse the stress of impact with every step.

    My understanding of the fascial meridians and common disfunction patterns has made me feel ready to dive a little deeper into the nuances of the feet and explore different ways to treat them while keeping the whole body system in perspective. Piecing together and learning new tools to develop my understanding of the incredible human body is fun and keeps me on my toes!

    A reflexology session focuses on your feet

    Come in for an Evil Bone Water Reflexology Only session to de-evil your feet!

  • Breath

    Breath

    How Diaphragm Dysfunction Triggers Chronic Stress and Pain

    Well-being begins and ends with your breath. While this concept may sound esoteric, it represents the exact driving force behind your parasympathetic nervous system. This system actively relaxes your mind and body after a period of intense stress. By practicing relaxed, deep breathing with a soft, extended exhalation, you can consciously regain control of your Deep Front Myofascial Meridian. I also call this crucial pathway the “fight-or-flight line,” the “pregnancy line,” or the “skeleton stabilizer line”.

    The Role of the Diaphragm in Core Stability

    Your diaphragm plays a major role in regulating this deep structural network. When diaphragm dysfunction interrupts this foundation, your body forces secondary breathing muscles in your neck to take over. This unnatural shift creates a dangerous cycle that can cause—or worsen—a wide range of health issues, including:

    • Chronic pain and chronic stress
    • Severe anxiety and PTSD
    • Traumatic head and neck injuries
    • Debilitating migraines and tension headaches
    • Digestive issues and carpal tunnel syndrome

    How Your Brain Responds to Restricted Breathing

    When your diaphragm gets stuck, your brain immediately senses danger. It interprets restricted breathing as a threat to your survival. To win this real or perceived battle, the brain floods your bloodstream with stress hormones and warning signals. By mastering your breath, you flip the switch from panic to peace, unlocking true physical and mental resilience.

    Try this breathing exercise to help regain control of your natural breathing cycle.

    • Lay on the floor with your knees bent and hip width apart. Tuck the tail bone slightly moving it away from your head to flatten the lower back then send it up toward you to arch the low back. Now find the middle space and relax into that position.
    • Next imagine, but don’t actually move, that someone has placed a flower on both shoulders from behind and to smell them you would need to turn your head to the side with your inhale, and return to center on the exhale. Imagine “smelling” the flower on each shoulder with your inhale, returning to center on your exhale.  Don’t try to change anything, just focus on the visualization of smelling the flower, first on one side, then on the other side, resting in the center after each exhale brings your awareness back to neutral.
    • After a few breaths stop the visualization and just follow your natural breath in and out, not forcing anything just breathing in to the first natural stopping point, pausing briefly and letting the breath fall back out as your diaphragm relaxes and pushes the air out. If you are able to get here and it feels good, revel it the simplistic beauty of your breath and enjoy this practice to help recenter yourself, physically, spiritually, and emotionally.
    • If this practice is hard, makes you uncomfortable, you notice that one side isn’t working no matter how hard you try, or causes nausea, pain, or panic then you might need some help to restore balance and return the breath to its natural rhythm. Robin and/or Jennifer can help with bodywork techniques at Halcyon House or schedule an acupuncture session with Jakkie for a Traditional Chinese Medicine approach to rebalance the lungs and breath.

  • Drink and eat your electrolytes!

    Drink and eat your electrolytes!

    How to Rehydrate Fast: Natural Electrolytes for Summer

    When summer weather heats up, we sweat more. Most people reach for plain water to stay hydrated. While drinking water is a great habit, it is only half the battle.

    Sweating drains your body of essential minerals. Drinking large amounts of plain water can flush out the remaining nutrients. To prevent muscle cramps and give your kidneys a break, you must replace these lost minerals.

    Choosing electrolyte-rich foods is the best way to restore your balance. Here are a few delicious, quick ways to get natural electrolytes without heating up your kitchen.

    Quick Savory Miso Broth

    A warm bowl of miso ramen or soba is a fantastic recovery meal. It is packed with sodium and vital nutrients.

    • The Base: Start with homemade bone broth or vegetable broth.
    • The Mix-ins: Grate in fresh ginger. Add one finely sliced Brussels sprout and two sliced shiitake mushrooms.
    • The Flavor: Pour in a dash of soy sauce and rice vinegar.
    • The Finish: Stir in one tablespoon of miso paste at the very end.

    This comforting bowl is nourishing, savory, and ready in minutes.

    Refreshing Summer Snacks

    If you prefer something cool, try these easy alternatives:

    • Salted Watermelon: Sprinkle a pinch of sea salt on fresh watermelon slices. Watermelon is packed with potassium and water.
    • Mint Limeade: Muddle fresh mint into a cold lemonade or limeade. Add a tiny pinch of sea salt.
    • Pickles: Eat a crunchy, cold whole pickle for an instant sodium boost.

    Summer hydration does not have to be boring. Use fresh summer fruits and simple pantry staples to keep your energy high. Skip the sugary sports drinks and eat your electrolytes today!

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