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Category: Education

  • Your fight or flight muscles (part 3) – accessory breathing muscles

    Your fight or flight muscles (part 3) – accessory breathing muscles

    What other muscles get activated during the fight or flight response?

    Overcoming Chest Breathing: How Stress Locks Your Neck and Chest Muscles

    In my two previous blog posts, I explained how the psoas and masseter muscles hold tension when your sympathetic nervous system (the fight-or-flight response) over-activates. However, the tension pattern does not stop there. Chronic stress also recruits your accessory breathing muscles.

    What Are Accessory Breathing Muscles?

    These small muscles reside in your neck and chest. Your body activates them automatically when you stop practicing deep diaphragmatic breathing and fail to expand your rib cage.

    Under normal circumstances, your body safely engages these accessory muscles to assist your breathing during heavy exertion, such as vigorous exercise. However, using them for daily, relaxed breathing is highly inefficient. Wellness professionals call this habit chest breathing, a dysfunctional pattern where your rib cage lifts upward toward your chin rather than expanding outward.

    The True Cost of Chronic Chest Breathing

    When daily stress locks you into chest breathing, your neck and chest muscles work overtime. This constant over-activation keeps your body trapped in a perpetual fight-or-flight loop. By training your body to return to lateral rib cage expansion, you can release chronic neck tension, lower your stress hormones, and restore optimal respiratory health.

    The chronic overuse of these neck and chest muscles leads to fatigue, tension headaches, neck pain, jaw tension and upper back pain. By breathing in this way, you are also stimulating your flight or fight nervous system in an ongoing feedback loop. It is important to have a breathing assessment if you have any of these symptoms.

    Breath re-patterning is an important part of a holistic approach.

    At Halcyon House, both Jennifer and I will assess your breathing pattern as part of our treatment assessment. We will recommend breathing practices that will assist you in regaining optimal and efficient breathing.

    Part 1
    Part 2
  • Your fight or flight response (part 2)

    Your fight or flight response (part 2)

    What other muscles get activated during the fight or flight response?

    In April’s newsletter, I discussed how the psoas muscle tightens during a fight or flight response as protection and a way to escape. This month, I’d like to discuss how the masseter and temporalis muscles can also become active during a stress response. Have you ever caught yourself clenching your teeth together during a stressful event. The masseter and temporalis act together to bring the teeth together. This function is for chewing food. However, this action can become a habit in response to stress.

    a diagram of the muscles of the head including the temporalis muscle and masseter muscle.

    The over-activation of these muscles can cause: Tension headaches, especially at the temples Jaw/TMJ pain Teeth wearing Painful chewing Jaw locking or cracking.

    At Halcyon house, we have several treatments that can help with this including:

    • Nervous system regulation/awareness: noticing when we are clenching
    • Relaxation techniques: learning to relax the body to reduce overall tension
    • Breathing practice: optimal breathing promotes a calmer/less reactive nervous system
    • Acupuncture: fascial acupuncture points
    • Massage: myofascial release of tension patterns in muscles and fascia
    • Craniosacral therapy: nervous system regulation
    • Neuromuscular re-education: establishing optimal use of these muscles, both contracting and relaxing.
    Part 1
    Part 3

  • Sara’s Sensory Corner – Proprioception

    Did you know your brain can feel your body’s position?

    Continuing my theme of our sensory experience, another of our eight senses is a sense called Proprioception.  This is the sense that tells us where our body is in space, how our muscles are working, helps us with our posture and assists in how we move through the world.  It helps us feel grounded to the earth, coordinated and connected to ourselves.

    Sensing Spring

    Here in the Northland, May brings the promise of newness. Green grass pushes up through the ground. Birds have returned and we wait for the bees to wake. The world is alive with subtle movement and our bodies are waking with it. When we intentionally notice our body position- bending, stretching, reaching and carrying-we connect more to ourselves after winter’s stillness.  Even simple actions like balancing on uneven ground, or lifting your face to the sun tune your proprioceptive sense and invite steadiness.

    This month, position yourself with intention.  Your nervous system in learning to trust expansion and growth-and mindful awareness of your body’s positions can help you step into the season fully.

    But what do I know?

    My passion as an occupational therapist in Duluth is helping people to understand how they sense their environment, their body, and their emotions and how they process those signals. When we are either having difficulty sensing any of those things or having difficulty processing what we are going through, it can be uncomfortable (as we all know). I’m here to help educate and work with you towards better well-being!

    More about Sara
  • What are fight or flight muscles?

    What are fight or flight muscles?

    These are muscles that activate when we are in a sympathetic reaction (fight or flight). This can be in reaction to something in our environment that doesn’t feel safe, something happening internally (a physical stressor) or in our mind (stress).

    One of these muscles is the Psoas. This muscle does several actions that support us in fight or flight. It helps lift our knees up to run (flight) or defends our core (fight). If these muscles activate and then turn off again, we might not feel any consequences. It’s when these muscles turn on and stay on that we will notice symptoms. These could include hip pain, back pain, restricted breathing, fatigue and nervous system dysregulation (anxiousness, depression).

    The tightness of the psoas muscle will also be increased with prolonged sitting.

    The Halcyon House staff have many practices/treatments that will support you in releasing tension in the psoas:

    • Acupuncture
    • Massage
    • Craniosacral therapy
    • Somatic based movement/yoga
    Part 2
    Part 3
  • 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
  • Did you know your body has a balance system?

    Did you know your body has a balance system?

    What is our balance system?

    One of our eight senses is the vestibular system — our inner sense of balance and movement. It helps us know where we are in space, keeps us upright, and supports coordination, focus, and emotional regulation.

    Here in the Northland, April is all about the thaw, the gentle ending of our winter reset. Ice loosens, snow melts, and the ground shifts beneath our feet. Wind moves through bare trees. The weather is unsteady and unpredictable — and sometimes we feel that way too. When we intentionally notice gentle movement — slow walks on uneven ground, swaying branches, rocking, stretching, or simply lifting your face to the sunshine and feeling the ground beneath your feet, we give our balance system a chance to recalibrate and reconnect after winter’s stillness.

    This month, move with awareness. Your nervous system is waking up with the season — and steady, intentional movement can help you find your footing again.

    More Occupational Therapy Posts
  • Difficult times

    Difficult times

    During these difficult times, I’m often asked “how are you dealing with this”.

    My answer is “it’s not easy!”

    Here are some things that I have been practicing:

    • Stay informed but limit the time that I’m taking in (digesting) information/news. I’m listening to a trusted news source (for me it’s MPR) in the morning and evening for 30 minutes.
    • Allowing myself to feel the emotions that arise (not pushing them away). Anger, sadness, fear, all of it.
    • Prioritizing self care and nervous system regulation. It’s important for me to stay grounded in the practices that support me. I focus on grounding practices such as such as extended exhale breathing, using weighted lap blanket, and focus on pressing into the earth.
    • Find glimmers in daily life. Glimmers are moments of ventral vagal connection. They can be things like noticing the lake shimmering on a sunny day, feeling the freedom of skiing down a wodded hill, or burying my face in my dog’s curly fur.
    • Find and spread hope. Notice when you see people acting kindly and showing compassion. In return, I will create opportunities in my day to give back and connect with others.
  • Holidays

    Holidays

    The Art of Wintering Well: Discover Hygge and Holistic Wellness at Halcyon House

    Now that the busy holiday season is behind us and we are officially stepping into the new year, it is the perfect time to focus on rejuvenation, mindful rest, and personal growth. We are absolutely thrilled to announce one of our upcoming community events at Halcyon House: a brand-new, immersive winter workshop title The Art of Wintering Well.

    Co-hosted by myself and wellness expert Sara Shepard, this unique event is designed to help you thrive during the colder months. We are combining our deep passion for nervous system regulation and sensory system health with the cozy, time-honored Danish practice of Hygge. Instead of a dry lecture, we will present this transformative health information in an incredibly relaxing, fun, and highly interactive environment.

    Halcyon House inself is naturally filled with authentic Hygge charm. During this special workshop, we will intentionally use our preaceful space to help you physically and emotionally experience the profound beauty of this comforting lifestyle practice. You will walk away with practical, everyday tools to nourish your mind-body connection, manage seasonal stress, and cultivate deep inner warmth.

    Our goal is to bring the neighborhood together through enriching local workshops that inspire lifelong vitality. Whether you are looking to soothe your nervous system, connect with like-minded neighbors, or simply enjoy a restorative afternoon, this experience is for you.

    We cannot wait to welcome you to our upcoming winter wellness gathering! Space is limited for this special interactive event, so be sure to reserve your spot early. We hope to see you very soon!

    A poster for The Art of Wintering Well - a workshop series, a winter holiday themed series of classes to make the most of the winter season.
  • What is neuro-regulation?

    What is neuro-regulation?

    Neuro-regulation is using different tools to modulate your nervous system.

    How do we know that we are in a fight or flight (sympathetic) nervous system?

    • Rapid heart rate
    • Shallow and/or rapid breathing
    • Chest breathing
    • Poor digestion/elimination
    • Tense muscles
    • Scattered/unfocused thoughts
    • Decreased memory
    • Angry or agitated emotions
    • Feelings of wanting to run away/escape

    What are some tools we can use to move our nervous system toward more ease?

    • Diaphragmatic (belly) breathing. Think low (in the body) and slow. Subtle/smooth.
    • Extended exhale breathing. Breath in through the nose and slowly out through pursed lips.
    • Gentle movement (like yoga or stretching). Especially twists!
    • Rocking or swaying.
    • Calming music, lighting, smells.
    • Relaxation using guided apps such as “Insight timer”
    • Grounding: feeling your body on the chair, bed, or floor.
  • 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 

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