Off the mat - somatic stress coaching + embodied movement

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Off the mat - somatic stress coaching + embodied movement

Marks, San Gwann

Guiding busy humans to find more rest and deeper embodiment with • functional yoga • somatic stress coaching • breathwork • sound therapy

1:1 coaching, small group classes and corporate offerings.

📍 21 Triq J.F.

03/03/2026

March has that in-between feeling…a little more light, a little more movement, and still this deep need to rest. If your nervous system has been running ahead of the season, these 2 evenings are an invitation for you:

Breathwork + Sound •13th March • 6:15 pm (75 min)
A gentle, beginner-friendly breath journey to create space in your ribcage and diaphragm, find a steady rhythm, and settle into a nourishing sound bath.
Your contribution: 19 euros

Restorative Yoga + Sound • 27th March • 6:30 pm (75 min)
Slow, fully supported restorative shapes (bolsters, blankets, props) to release tension and downshift your system, followed by sound to help everything land.
Your contribution: 22 euros

Both sessions are beginner-friendly, restful, and designed to meet you exactly where you are.

Limited spots.
Please book your spot via the link in bio or message me to join at +356 79520661.

Much love,
Fiona.

24/02/2026

“There is no yesterday in the lungs
There’s no tomorrow there either
There is only now
There is only inhale
There is only exhale
There is only this moment
There is only breath.”

Part of the poem “Anatomy of peace” by John Roedel.

🫁 Breathwork + Sound is back.
There are 2 options for you in the next weeks to join functional breathing, nervous system support, and a deeply restful sound journey to help you connect with the resource breath and your inner world.

Saturday | 28th Feb. | 5.00 pm (75 min) ➡️ 1 spot left
Friday | 13th March | 6.15 pm (75 min) ➡️ 3 spots left

Much love,
Fiona.

01/02/2026

How did we manage to leave January behind so quickly?
In addition to the regular courses, classes, and 1:1 sessions, here’s what’s coming in February:

NEW COURSE!
From 21 st Feb. - Relearn to breathe: 4 weekly sessions of functional breathing and nervous system support

SOUND SPECIALS!
20th Feb. - Yoga Nidra + Sound (2 spots left)
28th Feb. - Breathwork + Sound (1 spot left)

Booking available via link in bio, website www.off-the-mat.com or message me at +356 79520661.

xx
Fiona.

27/01/2026

“No matter what we eat, how much we exercise, how resilient our genes are, how skinny or young or wise we are - none of this will matter unless we're breathing correctly.” (James Nestor)

I'm happy to organize a 2nd round of the (re)learn to breathe course - a 4 week journey into functional breathing and nervous system support. The next course will start on 21st February at 9.00 AM (75 min).

4 weekly sessions to learn more about how the breath can support you in everyday life. You’ll explore how breath, posture, and the nervous system are deeply connected, and how functional breathing can restore energy, focus, and emotional balance.

What to expect:
– Guided awareness and breath observation
– Gentle functional movement and postural support
– Simple breathing techniques for regulation and calm
– Short, accessible explanations of breath science
– Restorative and sound-supported closing practice

This course is for you if you:
– Feel stuck, tense, or shallow in your breath
– Experience stress, anxiety, or overwhelm
– Want to support your nervous system naturally
– Are curious about the science of breath and rest

No experience needed.
Come as you are - and leave with a breath that supports you.

Any questions about this course? I'm just a message away. Feel free to get in touch via WhatsApp +356 79520661.

xx,
Fiona.

23/12/2025

As the year comes to a close, the studio will rest, too.
I’ll be taking a holiday break and reopening on 10th January.

Thank you for being part of this journey - for showing up, slowing down, and sharing your presence.

Wishing you gentle days, moments of rest, and a soft start into the new year. 💛

Fiona, xx.

06/12/2025

It’s the season giving and receiving 🎄.
For me personally, the best gift that you can get is time.
Time to rest. Time to just be. Time to reflect. Time that is not shared with the busyness of the daily life.

So why not gifting a restful session? The vouchers can be used for a 1:1 or drop-in session.

Interested? Get in touch with me 💌 +35679520661 or hello@off-the-mat.com.

01/12/2025

In my daily work, everything's about stress. How can we support the nervous system better? How do we deal with the stressors in our life? How does stress show up in the body? Why is it so hard for me to breathe when I feel anxious?

We had a workshop about the breath in the latest somatic stress management course, but this 90 minutes are not enough to explore the influence of the breath on how we live and feel.

🫁 In the (re)learn to breathe course, we explore what functional breathing actually looks like, how it connects to the nervous system, and why certain patterns show up in daily life.

You’ll learn simple tools (including Buteyko principles) that support steadier energy, clearer thinking, and more ease in your body.

If you want to understand your breath on a deeper level and create healthier patterns,
there are spots left for the course starting 10th January 2026..

Send me a message or use the link in my bio to sign up.
FUNCTIONAL BREATHING
BREATH AWARENESS
NERVOUS SYSTEM SUPPORT
SOMATIC PRACTICE
BREATHWORK EDUCATION
STRESS MANAGEMENT

27/11/2025

I did this little technique with a resistance band in a private session today and wanted to share it quickly here too.
A lot of people aren’t sure how they ‘should’ breathe, and it really comes down to how your body manages pressure.

Belly-only breathing might feel relaxing, but long term it sends a lot of pressure down into the pelvic floor.
Chest breathing does the opposite. It can take the neck and shows up a lot when we’re stressed.

What I usually aim for is more of a 360° rib expansion.
The ribs move in all directions, the diaphragm can do its job, and the pressure spreads more evenly instead of getting stuck in one place.

The band helps you actually feel where the breath is going.
A couple of minutes a day can slowly shift the pattern.

Just a little tip if you want to try it at home.
FUNCTIONAL BREATHING
BREATH AWARENESS
NERVOUS SYSTEM SUPPORT
SOMATIC PRACTICE
BREATHWORK EDUCATION

25/11/2025

t’s that time of year again: The holiday season is rushing in at full speed 🎄🎅🎁

And if you’re anything like me (already halfway into hibernation mode), this season can feel… a lot. A little overwhelming, a little overstimulating, and sometimes simply too much.

That’s why I recorded a 10-minute somatic meditation you can do basically anywhere - even under the Christmas tree.
Get comfortable, press play, and let your body unwind at its own pace.

Comment CHRISTMAS, send me a message, or grab the link in my bio, and I’ll send you immediate access. It will also be part of Monday’s biweekly newsletter if you prefer receiving it there.

Wishing you a softer, steadier season.✨

NERVOUS SYSTEM RESET
HOLIDAY STRESS RELIEF
DEEP REST
INNER SAFETY
SOMATIC SUPPORT

23/11/2025

You breathe all day long, but the quality of those breaths matters.

If you want to understand your patterns, find more ease, and support your nervous system with healthier breathing, join me for the 4-week (re)learn to breathe course starting Saturday, 10 January | 9.30am.

Please note: This course is for education and self-awareness and is not intended as medical treatment.

FUNCTIONAL BREATHING
NERVOUS SYSTEM REGULATION
BREATH AWARENESS
SOMATIC PRACTICE
HEALTHY BREATHING PATTERNS

21/11/2025

Better, healthier breathing doesn’t start with complex techniques.
It starts with awareness, space in the body, and a calmer rhythm.

Small foundations → big shifts.

If you want to (re)learn how to breathe, the next course will start on 10th January 2026 at 9.30 AM - in San Gwann. A 4-week series of breath awareness, posture work, gentle movements and nervous system support.

Not sure that this is the right course for you? Message me with your questions at 7952 0661

Fiona, xx.

17/11/2025

There’s a reason we say: how we breathe is how we live.

In many yoga and meditation classes, we’re invited to follow a specific rhythm or pattern to regulate ourselves. But before we dive into breathwork, there’s an important step we often skip: breath awareness.

Before guiding your breath into any technique, take time to meet the breath you already have.

Notice how it shifts throughout the day -
in cold air, in a warm shower,
when irritation rises or when the body softens,
after a hug, with your first sip of coffee,
as you step outside, or when you finally lie down.

Your breath is always adapting to the world around you.
That’s information.
That’s connection.

Start there with observation, curiosity, and a gentle honesty about what your body is doing right now. When you understand your own patterns, breathwork becomes less of a performance and more of a supportive tool.

This is the foundation of the 4-week (re)learn to breathe course starting 10th January 2026. A few spots are still available for this course focusing on functional breathing and nervous system regulation. Find all details in the link in bio or feel free to message me if you are interested in this course.
FUNCTIONAL BREATHING
BREATH AWARENESS
NERVOUS SYSTEM REGULATION
SOMATIC PRACTICE
EMBODIED BREATH

Address

Triq John F. Marks

Telephone

+35679520661

Website

http://www.off-the-mat.com/

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