19/12/2025
More wisdom from Marty.
𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 & 𝗕𝗿𝗲𝗮𝘁𝗵𝘄𝗼𝗿𝗸 𝗗𝘂𝗿𝗶𝗻𝗴 𝗕𝘂𝘀𝘆 𝗖𝗵𝗿𝗶𝘀𝘁𝗺𝗮𝘀 𝗣𝗲𝗿𝗶𝗼𝗱
The end of the year often brings higher stress, increased sympathetic nervous system activity (fight-or-flight), reduced sleep, more sitting (travel, social events), and less structured movement. Stretching and breathwork directly counter these stressors.
𝗗𝗼𝘄𝗻-𝗥𝗲𝗴𝘂𝗹𝗮𝘁𝗲𝘀 𝘁𝗵𝗲 𝗡𝗲𝗿𝘃𝗼𝘂𝘀 𝗦𝘆𝘀𝘁𝗲𝗺
Breathwork — especially slow nasal and diaphragmatic breathing which activates the parasympathetic nervous system, reducing stress and improving emotional balance.
Slow breathing at 6 breaths/min improves vagal tone and reduces stress markers.
Cited research: Zaccaro et al., 2018 (Frontiers in Human Neuroscience).
Diaphragmatic breathing significantly reduces cortisol, heart rate, and anxiety.
Research: Ma et al., 2017 (Frontiers in Psychology)
𝗥𝗲𝗹𝗶𝗲𝘃𝗲𝘀 𝗠𝘂𝘀𝗰𝗹𝗲 𝗧𝗲𝗻𝘀𝗶𝗼𝗻 𝗳𝗿𝗼𝗺 𝗦𝘁𝗿𝗲𝘀𝘀 & 𝗦𝗶𝘁𝘁𝗶𝗻𝗴
Holiday stress produces elevated sympathetic tone = higher resting muscle activation increases causing tight neck, shoulders, low back, diaphragm.
Even short bouts of stretching decrease perceived stress and improve relaxation.
Research: Fan et al., 2020 (International Journal of Environmental Research & Public Health).
𝗜𝗺𝗽𝗿𝗼𝘃𝗲𝘀 𝗦𝗹𝗲𝗲𝗽 𝗮𝗻𝗱 𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆
Breathwork before sleep increases parasympathetic activity and reduces nighttime arousal — crucial during a busy holiday schedule.
Slow breathing improves sleep onset and sleep quality.
Research: Tsai et al., 2015 (Journal of Sleep Research).
𝗘𝗻𝗵𝗮𝗻𝗰𝗲𝘀 𝗠𝗼𝗼𝗱, 𝗣𝗮𝘁𝗶𝗲𝗻𝗰𝗲 & 𝗘𝗺𝗼𝘁𝗶𝗼𝗻𝗮𝗹 𝗦𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆
Research shows movement + breathwork increase serotonin, dopamine, and HRV — all protective against holiday stress.
Stretching improves mood and reduces anxiety within minutes.
Research: Streeter et al., 2010 (Journal of Alte
