This article includes different evidence-based approaches, including the type of team on which I work teaching exercise, yoga and meditation.
“Patients who believe in themselves and want to partner with their [interdisciplinary medical teams] very often do better [managing pain] than those seeking doctors who are going to cure them.”
Article from Brain & Health (August/September 2023) title “Pain Explained“
Three years into the pandemic, many of us are still struggling to find our “new normal.” The way that we live, work, and socialize has completely changed, leaving many of the community aspects of life behind.
Earlier this year, Arthur Brooks, a Harvard professor and PhD social scientist, wrote an article called, “How We Learned to Be Lonely.” This article articulates the way so many of us have been feeling lately, but maybe haven’t been able to put into words. He brought up a lot of important points that got me thinking about the importance of community and how that relates back to my own yoga practice.
In the article, Brooks explains that community can be healing after experiencing times of crisis. However, in the Covid-19 pandemic, we saw the opposite happen as isolation forced people into their own bubbles forming what he calls, “habitual loneliness.”
He goes on to say, “If you’ve sought remote work instead of in-person work out of convenience, chosen one-to-one activities over group activities out of awkwardness, or have chosen not to reconnect with old friendships out of sheer numbness, you may be stuck in a pattern of learned solitude.”
It’s hard to break out of patterns of isolation because loneliness affects executive function, which are the skills needed to make a phone call, reach out to a friend, or make social plans. That’s why you may feel lonely, yet struggle to make the first step to reach out to your community or social circle.
Why is it so hard to try new things and go back to doing activities in real life? I found myself having a hard time getting dressed, packing a bag, getting out the door– all things I did daily when I worked in an office.
It turns out that the uncomfortableness we feel when trying something new is just a muscle we have to exercise. The more we do it, the more it will be good for us.
Brooks offers some advice to overcome the uncomfortable obstacles of socializing more or trying a new activity outside the home. Similarly to building a muscle, he compares it to starting a new exercise routine; it’ll be uncomfortable at first, but you will feel better afterwards:
“To break the cycle, you may need to try a “countersignal” strategy. Your indolence is probably telling you that getting dressed and going to work will be a hassle, and asking someone over to dinner will be awkward. You should definitely do these things. Think of it as starting an exercise routine after a long period of sedentary life (another common COVID problem). At first your system complains bitterly, but as you push through the discomfort you soon find that you can exercise (or socialize) easily because it has become routine and because you can feel it improving your life.”
One way to build this new social “muscle” is to add classes or activities outside of the house into your weekly schedule. This past year, I started going to yoga classes in the evening, which is the perfect transition from work. Yoga classes or any other type of workout classes are a great activity because they check the box of exercise, socialization, and community all in one.
It was a welcomed positive change in my life, as I felt the isolation and sedentary lifestyle of long working hours affecting my life and energy. Taking one hour to be completely present without technology and constant notifications can do wonders for your mental health and overall stress levels.
Here’s some tips for getting started:
Try out these tips and see how it goes. You can also set weekly goals to try new activities until it becomes second nature again. No matter how busy life gets, we have to remember that social interaction and community are essential to our well-being.
After laying out some actionable plans, Brooks closes out the article with a great reminder that we can learn from:
“If you can remember the warmth and happiness of your old social self and make a few changes, 2023 can be a year of renewal.”
Are you local to Boise, Idaho and looking to start a yoga practice? Julie Watson Yoga offers small group classes and private sessions at her yoga studio space to help relieve stress, build resilience, care for acute and chronic pain, and support neurological conditions and disorders. She also offers virtual sessions for those located outside of Boise. Reach out for a free consultation or book a class today.
Are you looking to rejuvenate and recharge for the New Year? Join us at an in-person yoga wellness event at the Healing Arts Collective in Boise, Idaho where you can spend two hours focusing on relaxing your mind and body. You’ll leave this workshop feeling balanced and ready to start 2023 with renewed energy. Class sizes are limited to 5 spots to leave room for personalized attention and all levels are welcome to attend.
When? Saturday, January 21st 1-3pm
Where? Healing Arts Collective at Bown Crossing
3046 S Bown Way, 2nd Floor, Boise
Cost: $50
Take your health and happiness to new heights in the New Year! Unwind from the holidays, reconnect with your inner wisdom, and rejuvenate to return to the healing rhythm of the season and your body. In this two-hour yoga workshop, we’ll nourish the body with a blend of warming releases, gentle twists, supportive heart-openers, and guided meditation to promote a healthy and healing mind-body connection. We’ll follow the practice with tea to detox and ignite digestion. Together let’s celebrate a new, balanced you.
The class is limited to 5 spots. Registration is required in advance. For bookings, contact Julie or 
If you’re looking for a nurturing and healing yoga studio in Boise, I’d love to have you join us for this event. Wishing everyone a happy and healthy New Year!
In order to be in balance and to stay grounded with what is around us, we need to seek or find grounding and balance within ourselves…the best we can. Create a ritual for yourself – maybe something as simple as a 10-minute meditation to steady the mind. Or, start your morning with some gentle sun salutations and balancing postures to invigorate you and prepare you for your day. Finish the practice with a forward fold and a cozy Savansana.
Calming the mind during stressful or uncertain times can feel overwhelming. Navigating fear and uncertainty can be challenging for the mind and body as well. The breath can be used as a simple tool to support the mind and body and tap into our inner resilience. Breathing naturally soothes the nervous system, which helps calm the mind.
Today, I’m going to share with you two simple breathing techniques that you can do from home. Even though both of these techniques are easy, the trick is to remember to do them regularly. Developing a regular practice will help you build a healthy habit and reduce your overall stress level over time. You can do these sitting in a chair during the day or by simply lying on the floor. The beauty of this practice is that it’s incredibly versatile and easy to do from wherever you are at the moment, with whatever energy level you have.
You may have heard of the diaphragmatic breath, or belly breath before. The diaphragm is the most important of the muscles that helps move air in and out of the lungs. Attached to the ribs and lumbar spine, the diaphragm is shaped like a parachute or dome. When the diaphragm contracts on an inhalation, the dome pushes downward and if the abdomen is relaxed the belly will gently expand outward. On an exhalation, the diaphragm relaxes and moves back up. Belly breathing can help most people feel relaxed. As you practice it, periodically pause and observe any changes in the mind or body.
In our day to day lives, it’s easy to become overstimulated with electronics or notifications on our phones. This belly breathing technique will help quiet the mind and calm the nervous system from everyday stresses. The exhale helps to stimulate the parasympathetic nervous system, which is the nervous system in charge of controlling your body at rest (these are functions like digestion and heart rate).
This next technique is known as the bee breath, or brahmari. The name brahmari is derived from the Sanskrit term for bee. For this breath, you’ll be making a humming sound that resembles a buzzing bee. Known for its relaxing effects, this breath can help break up mental thought patterns that cause anxiety.
This exercise helps soothe the nervous system by focusing your breath and limiting outside distractions and thoughts. It can help calm the mind from racing thoughts and ease anxiety by using longer focused breaths.
You can do these breathing exercises wherever you feel comfortable. Whether it’s sitting upright at your kitchen table or office chair, driving in traffic, or lying on the floor, you’ll be able to reap the benefits by simply taking two minutes to focus on your breath. Remember, no matter how overwhelmed, stressed, or busy you may feel, taking two minutes to slow down and focus on yourself can help you recenter and regain control of thoughts again.
If you’d like to explore more, let’s get started. You can book a complimentary 1:1 consultation with me here.
Now that we’re coming out of the third COVID-19 winter and heading into spring, many of us are experiencing the struggles of transitioning back to work during these colder months and through a season of prolonged sickness. You may be asking yourself, “Will we ever return to the former lives that we once knew?”
Finding strength and inner resilience during these times of uncertainty can be challenging. Not only are individuals struggling to balance childcare, work obligations, and virtual schooling, but we are also experiencing trauma on a collective scale. This extends not only to the global pandemic, but also with the social unrest and climate change issues unfolding around the world.
As you begin assessing the changes around you, here’s a few resources and strategies you can use to restore balance in your life during this time of resurgence.
With the increasing demands of work and home life, it’s even more important to set healthy boundaries to protect your time and energy. Creating a schedule and allowing those around you to know your availability can help reduce the stress and overwhelm of feeling “pulled” in many directions at once.
Another important area to focus on is your sleep routine and managing your technology usage at home.
Tips for creating an ideal sleep environment:
Over time, your body will adjust to your new sleep routine, creating a feeling of safety and peace that will help regulate your nervous system and allow for better quality rest.
Give yourself permission to pause, refresh, rest, unplug from the hustle culture. This is particularly important if you are taking care of children or parents at home that require even more of your time and attention.
When we can return to balance in this way, giving attention to our own stress and uncertainty without making it worse, we contribute to a greater balance and harmony in our environment as well.
For those who like to do-do-do and live a fast-paced lifestyle, it takes more work and a conscious effort to slow down. The power is in the stillness.
A basic tenet of Ayurveda is “like increases like.” If you’re experiencing burn-out in areas of your life and work, you can seek out ways to restore balance.
Whether it’s ten minutes or an hour, integrate a centering and calming practice that promotes mindfulness, such as meditation, yoga, or tai chi. This can be as simple as walking outside to be with nature, or reading a book in a cozy quiet place. Such practices can be a natural way to refresh your brain. There are yoga breathing practices and postures that can help with fatigue and exhaustion and give the body and mind a reboot.
It’s important in times of turmoil to look for activities that ground and support us. Can you create an inviting, quiet spot in your home to spend some alone time thinking and reflecting? A blanket and some pillows on your favorite chair or corner of the couch can make a great retreat from the world. Look for the daily rituals that will help balance the constant energy of change.
Even on busy days, make sure to take the time to eat a nourishing diet. Soups and stews are great for colder weather and will help fuel your body during the winter months.
Strong feelings of fear, uncertainty and doubt can lead to distorted thoughts or a constant narrative of mental negativity. Try positive reframing of thoughts that are true and helpful. Hanging meaningful quotes around your home or in your office can also help spark much needed motivation when you’re feeling overwhelmed or low on energy on one particular day.
I also believe that sometimes we must acknowledge that a situation is not ideal and then use it as an opportunity to go up from there or an opportunity to try something new.
Once we learn to honor our obstacles, we can move forward with less fear.
Don’t be afraid to ask for help, whether it’s from a family member, a friend, a colleague or a therapist or wellness professional.
Remember that you are not alone. We are all in this together, which can be hard to keep in mind when dealing with challenging circumstances. It’s part of our human spirit to help and be kind to others, and when we come together, that is when the healing starts to happen.
If you’re interested in gaining more support for your wellness routine, feel free to contact me for a complimentary consultation to discuss your individual needs.
“Learning to say no and lowering expectations may be the most important resolutions for the holidays.”
Article from Richmond Magazine (December 2021) title “Happy Holidays?.”
While this recommendation dates back to the near beginning of the pandemic, it’s just as valid now as many suffer Covid-fatigue, social isolation, depression and stress. The methods are tried and true for many. Article is from the Harvard Medical School Harvard Health Blog (March 2020) title “Coping with Coronavirus Anxiety.”
Another good reference: Coping with Coronavirus
After a 6am flight, a presentation and a photoshoot, I walked through the door of our guest house and practically collapsed on the floor. My assistant was behind me carrying my bags and I barely had enough energy to greet my team. “I have to lay down,” I said. My head was hurting, my throat was swelling, and I could barely keep my eyes open.
This wasn’t the first time I had overbooked myself on a business trip. Over the past few years, I had pushed myself to exhaustion to keep up with the pace of my work. Because I love what I do, I used that as an excuse to say yes to everything and sometimes push myself a little too far.
What do I do for work? I am an actor, writer, and marketing consultant, and on this particular trip, I REALLY overbooked myself.
Let’s take a look at my schedule….
After my client dinner, I stayed up until 1am because I was packing and still planning logistics for my trip.
Yikes! It’s no wonder I got sick. This was one of the trips that made me change the way I was working and living. I like to compare a scenario like this to chocolate. You may love chocolate, but if you have too much of it, it will make you sick.
Self-Care is More than Ticking off a Checklist
It was after this trip that I knew something had to change. I wasn’t proud of my sleep habits and that I didn’t build any breaks into my schedule leading up to the trip.
As someone who enjoys running, working out everyday, and eating well, it seemed like burnout wouldn’t affect me. But it did. As a result, I spent years researching and working with coaches and doctors to find out the root cause of my fatigue and chronic pain.
For one, I do have severe scoliosis with a curvature in my spine of about 50 degrees. This contributed to a lot of my pain and fatigue that would usually leave me stuck in bed by the end of the week. I knew I didn’t want to live like this, and I worked hard to learn different therapeutic approaches for improving my quality of life.
When I moved to San Francisco, I started taking Saturday morning yoga classes in my apartment building. We had our own yoga studio, so I could simply go down the elevator and do yoga without having to leave home. The class was taught by Julie Watson. One of the residents in my building said, “you have to take her class, she’s so therapeutic.”
After taking group classes, I had the chance to work with Julie one-on-one for private yoga therapy sessions. I had just booked an acting tour which had a demanding travel schedule, so we met at her studio for sessions when I was back in San Francisco. The timing couldn’t have been better. At this point in my life, I was dealing with a lot of stress due to my travel schedule and an unexpected move that came up.
What I Learned in Yoga Therapy:
Julie taught me really simple breathing exercises that I can do anywhere. These exercises help me clear my mind and I still practice them often.
Try this breathing exercise at home: Lay flat on your back with your feet flat on the floor and your knees bent. Next, close your eyes and count backwards from 4-3-2-1. Counting backwards helps focus your mind so that it’s not running in circles, which is what Julie describes as “monkey mind.”
Other tips that Julie gave me while on my theater tour:
According to Julie, “Hot drinks or cooked foods helps improve digestion and elimination, which therefore gives your immunity a boost. They can also be very nourishing and grounding, which is needed during cooler temps or when you’re feeling scattered or cold.”
You Don’t Have to Suffer for Your Art
I think artists and creative entrepreneurs can sometimes get caught up in the idea that they either have to choose between their well-being or their art. However, I’ve tried to develop a career and lifestyle that integrates health and wellness into my work. Together, I think we can break the stereotype that you have to suffer for your art.
I think art can enrich our lives. It can bring us more energy and vibrancy. It can inspire us to be better versions of ourselves. And caring for our health and well-being is an integral part of creating good art.
I learned first-hand that it takes an immense amount of energy to perform. You’re going to feel tired afterwards. Fortunately, these techniques and tools have allowed me to recover in a healthy way so that I can still enjoy a day off, have coffee with a friend, or even visit a museum (without being on a schedule!)
Can I cure myself of scoliosis & chronic pain? Maybe not completely, but the techniques and tools I have learned through private yoga therapy have improved my life by a significant amount.
If there’s one thing I learned, it’s that life is for living, not just working. I think Julie does a fantastic job in bringing out the best in people and teaching them simple tools to live a healthy, balanced life. I’m so thankful that we crossed paths and we got to work together.
I hope today you can take a breath, take a moment, and simply enjoy this life and this day you’ve been given.
For someone who is always in action, I asked Julie what I should do next and she said, “pause.”
Momentum doesn’t always come from being in motion. A pause can be the one thing that you need in order to move forward.
Ready to start your yoga therapy journey? To book a virtual session with Julie, please click here.
