What is Stress Management?

Stress is built in to being human, as we manage challenges and respond to problems. It is a fundamental part of being alive. It is also a whole-body event, with physical, mental, and emotional effects. Our bodies are designed to experience stress as a temporary state, and then return to rest and relaxation mode. However, modern life often creates chronic stress, where the body and mind do not fully reset.

Stress Management creates a set of tools that allow us to intentionally counter the effects of chronic stress in our bodies and minds. High levels of chronic stress put our wellbeing at risk. These fight or flight responses can reduce quality of sleep, slow healing times, affect digestion, strain heart health, and weaken your immune system. Because stress is a survival response, the body is basically pulling energy away from non-essential systems in order to fend off a lion attack.

Another way to think of stress is as a set of alarms. If our lion attack alarms are going off all day every day, our system doesn’t put energy toward long term health and wellbeing. The tools of stress management allow us to turn down the volume of the alarms and counter the signals of chronic stress. Through mindfulness exercises and daily physical practice, we are able to access the nervous system in a way that changes our physical, mental, and emotional states.

Because the effects of chronic stress build on themselves, layer by layer, over time, stress management can have profound effects. Physical discomforts, mental health impacts, and emotional resilience can all see positive results. Even if an issue is not caused by stress effects specifically, it is often made worse or heals slower because of the effects of chronic stress. Turning down the stress alarms frees up energy for the body to heal itself.

Stress management is key to our overall health and wellbeing, because chronic stress has comprehensive effects on our body and mind. Creating a sense of calm safety on a daily basis allows our survival-sensitive inner alarms to turn down the volume, which in turn lets our natural healing mechanisms get to work.

What is Collaborative Care?

Collaborative Care is a specific type of integrative care, and is at the heart of the Ha.Lé model of treatment. Grounded in effective communication, our therapists are committed to working with each other and with you to provide effective, whole-bodied treatments. This approach includes a “yes, and” philosophy, where all appropriate therapies and disciplines are utilized for optimal health and healing.

Integrative health care focuses on the whole person. We use evidence-informed practices, which means your treatments have been proven to help. We also look at health from a holistic perspective, recognizing that the mind and body are deeply connected, and that what affects one part of your system will also affect other parts of you, sometimes in surprising ways.

Collaborative care takes this integrative focus to the next level. We offer a range of complementary modalities, and emphasize finding the right combination to best treat your specific health and vitality issues. We will work with you to create an ICARE treatment plan, and your therapists will communicate with each other as you receive treatment, so that each visit is able to best build on the one before.

Our model of collaborative care also works for you without an ICARE plan. Our classes are our first line of treatment, which means that our teachers are both experts in self-care, and able to recommend additional treatment for more acute or chronic issues. If you come for treatment seasonally or as needed, we will do what it takes to communicate across time gaps and therapists in order to ensure your continuity of care.

Collaborative care means a commitment to working together to create effective treatment. We work with you as a partner in your own health care, and we work with others on our team to maintain continued care. This allows us to effectively deepen health, strengthen vitality, and treat the whole person.

What is Yamuna® Body Rolling?

Yamuna® Body Rolling is a self-care and self-conditioning technique that uses specialized therapy balls to treat specific body parts. It is able to address multiple layers of tissue, including skin, fascia, muscle, and bone, as well as work with connective tissues, internal organs, and the nervous system.

Yamuna routines involve rolling the body on a therapy ball in specific ways. Using a ball and controlled body weight, the entire muscle is stimulated from origin to insertion and all the tendons and tissue in between. As the body rolls, deep breathing brings a relaxation response, allowing tension to release and the weight of the body to sink into the ball.

Using Yamuna therapy balls offers the most complete form of stretching, by directly and evenly stimulating tendons and muscle fibers. Conventional stretching lengthens fibers mainly in one direction only and potentially creates microtears in the muscle. Therapy balls, however, are able to stretch fibers lengthwise, crosswise, and diagonally without the risk of microtears. This supports the overall health of the tissue, increases movement throughout the entire muscle, and allows the body to move more dynamically overall.

Therapy balls are able to access tissues that are not easy to target with conventional stretching, like internal organs, abdominal muscles, hip rotators, and the spine. They can stimulate bone health from all sides, unlike most weight bearing activities that only load bone in one direction. And they are able to safely address joint injuries and increase range of motion without distressing sensitized tissues.

Yamuna Body Rolling is an effective and empowering treatment. By using the unique properties of therapy balls, Yamuna routines are able to give people comprehensive methods to treat their aches, pains, and injuries, and to maintain performance and health.

What Is CBD Oil?

CBD is cannabidiol, which is one of the many compounds that come from the cannabis plant. Unlike THC, it has no psychotropic effects and does NOT make you feel high. It is an effective treatment for a wide variety of health concerns, and is legal in all 50 states when sourced from hemp and has no THC content.

How it works: the human body naturally produces cannabinoids internally, and has two kinds of receptors for them: CB1 receptors, which are mostly in the brain, and CB2 receptors, which are most common in the immune system and affect inflammation and pain. CBD oil does not affect either of these receptors directly, but influences the body to use more of its own cannabinoids.

What it helps: At HaLé, the two most popular uses for CBD oil are for pain and sleep. CBD oil provides natural pain relief and helps reduce inflammation for both chronic pain and acute pain symptoms. It also helps regulate sleep by calming the nervous system, and is helpful both for ongoing sleep issues and for the dysregulation that comes from travel.

CBD oil can also help reduce anxiety behaviors that come from PTSD, anxiety disorders, and OCD, and it does so with very few side effects, unlike many of the medications often used to treat these conditions.

Side effects: CBD is widely tolerated by adults across a wide dose range. There are no side effects on the central nervous system, vital signs, or mood, among those who use it slightly or heavily. The most common side effect is tiredness.

CBD at HaLé: We are pleased to carry high quality CBD products from companies we trust. We offer some tinctures that go under the tongue for bedtime or daily use, a transdermal patch that lasts up to 12 hours, and some topical products that can be applied directly to where it hurts. A growing number of our clients have discovered that CBD is an effective supplement for them, and HaLé has come to believe strongly in the power of this plant medicine.

Core Awareness 101: Intro the the Psoas

The psoas (so-az) muscle is the deepest muscle in the body, connecting the spine to the leg and stretching from solar plexus to upper thigh. It is a crucial element of core strength. However, it is not a muscle that does best when strengthened, stretched, or massaged. Instead, to best work toward core health and psoas health, we need to approach it from an understanding of how it relates to the whole body, not just its mechanical function.

The first thing to understand about the psoas is that it is about motion. It is the only muscle that connects the trunk of the body to the legs, and it is what allows you to lift your leg with each step. It is a suspension bridge to the spine, stabilizing it the same way ropes stabilize a tent. It also supports organ health, helping to hold the organs in place and massaging them as the body moves. This improves fluid and nutrient flow, which helps keep them functioning well.

When the psoas has dysfunction, it is usually due to exhaustion. Many factors can contribute to this, including structural imbalances, injuries, and restrictive clothing, shoes, and chairs that keep us from moving naturally most of the time. Because the psoas is about providing stability while in motion, it will work harder to compensate for a lack of stability, and so grow thick and short. This in turn pulls the pelvis out of alignment and transfers stress to the knees and low back. It also becomes less effective at supporting organ health.

The psoas is also tied directly into the flight or fight response, as it is the muscle that helps curl us into a protective ball or allows us to run and jump our way out of danger. A chronically exhausted psoas, then, sends a constant signal of stress and danger to the body. This has emotional and physical consequences and can exhaust the adrenals and deplete the immune system.

Working with the psoas to restore health and vitality to the whole system means bringing awareness and ease to the core. Moving from a tight, thick psoas to a juicy, supple one can relieve a wide range of symptoms, including water retention, sleep issues, foot rotations, and deep-seated fears. It may take practice to build awareness of the psoas, but when it becomes juicy, we are able to move with more ease and vitality.

What is HaLe’ Yoga?

HaLe’ Yoga is therapeutic and mindfulness-based, which means it works to create awareness even as it supports the health and healing of the body. There is a unique connection between the body and mind, and the practice of HaLe’ Yoga is designed to use this connection to build self-awareness and increase the clarity and accuracy of how you know yourself.

We all have things that come up for us in our bodies and minds. Sometimes they are constant symptoms, and sometimes they show up every so often. The body is always talking to us through pain, pleasure, and other sensations. We can learn to understand this language.

The practice of yoga is a great way to learn to speak with our own bodies. We can sit and breathe and listen, allowing information to come from the body up instead of from the head down. We can practice the movement of yoga to connect the body and the mind, to bring us a more peaceful, balanced feeling.

HaLe’ Yoga integrates movement, breath, and awareness to connect you to yourself and cultivate health. Yoga can be your greatest self-care guide as you create health and wellness from the inside out.

What is Ayurvedic & Nutritional Counseling?

Ayurveda is an ancient system of health that begins with an in depth study of your own constitution. To begin, an Ayurvedic practitioner will spend a couple of hours asking a lot of questions, including what vitamins you take, what you eat, childhood illnesses and accidents, your sleep, and your digestion. They really take the time to get clear on how your body works and responds to the world.

This kind of session both identifies your constitution, and gives you the tools to feel secure about what you need to be doing. Ayurveda focuses on one issue at a time, and so the consult will include a plan to address your chief complaint. Because everyone digests things differently, two people with the same complaint but different constitutions will have very different treatments. There is no one pill that fits all.

There are so many factors to consider that it seems very complex, and yet once you know your constitution, it makes things so much easier. It creates a sense of awareness, like falling awake. The different constitutions (doshas) have different innate responses to life and food, and how they respond to imbalance is also very different. Knowing what is normal and what is a sign of imbalance in your constitution helps you know when your body needs support.

What is Integrative Medicine?

HaLe’ offers integrative health care based on a personal relationship. We want to talk with you, hear more about what is going on with your whole person, and address whatever you think needs help or optimization. We build on your strengths to help increase function, reduce stress, manage pain, and improve athletic performance.

Integrative medicine is a form of health care that focuses on the whole person. It uses evidence-based practices, which means your treatments have been proven to help. Taking a “yes, and” approach, all appropriate therapies and disciplines are utilized in order to achieve optimal health and healing.

At HaLe’, our template treatment plan is to begin a self-care practice with our classes, and to support that practice through individualized care to address deeper or acute issues. Our instructors are experts in customizing and modifying classes in order to meet the needs of both new beginner students and experienced students looking to deepen their practice. Our therapists offer manual medicine in the form of  bodywork, massage, mindfulness, and coaching sessions to really address the specific needs of each client.

52% of manual medicine is utilized for medical treatment

19% of manual medicine is for pain relief & pain management

72% of self-care classes are utilized for stress relief

86% of students in self-care classes report high mental clarity

Integrative Medicine is non-invasive with few side effects and little evidence of harm. It is supported by the majority of PCPs and most clients notice their health conditions change for the better, along with improvements in overall health, better habits, improved mood, and body awareness.

What is Fascia?

Fascia is connective tissue made primarily of collagen that connects every part of the body, and often serves as a storage medium for fat and water, and as a passageway for lymph, nerve, and blood vessels. It also surrounds organs, glands, and individual muscles, and suspends the organs within their cavities. It is a complex system that literally connects every part of the body with every other part and can have a profound effect on health.

The full roll of fascia in the body and its relation to health is just now being explored because imaging technology has only recently been able to show us how the living fascia looks and acts. Problems with the fascia happen when it loses its stiffness, becomes too stiff, or isn’t otherwise able to move the way it needs to move. When it is too loose it can lead to organ prolapse, and when it is too tight, it can cause organ dysfunction and muscle pain. Fascia is also probably a crucial part of our ability to sense where our bodies are in space, to sense pain, and to feel internal sensations.

Lengthening and hydrating are the key ways to support the health of our fascia systems. Fascia does not stretch, and so lengthening happens through certain kinds of slow, steady applied pressure. Hydrating is not a matter of drinking liquids, but instead of activating and moving the water and other fluids already stored in the fascia.

At HaLe’, we offer both therapies and classes to support the health of the fascia. Our classes are great generalized treatments, especially our MELT Method and Girls with Balls classes, and so make a wonderful foundation for a strong self-care practice. For more acute or chronic conditions, we offer bodywork and massage to address the fascia in ways only a trained therapist can provide. Our myofascial release and Rolf Therapy offerings work specifically with the fascia to reduce pain and muscular dysfunction, and our Ashiatsu massage therapists use slow, applied foot pressure to very precisely and effectively lengthen and hydrate fascia.

What is Therapeutic Yoga?

by Chelsea Henry

Therapeutic Yoga uses yoga as a specific, individualized treatment that draws on a deep expertise and understanding of the body. All yoga can have therapeutic benefits, bringing healing and balance to the body, mind, and spirit. Therapeutic Yoga, however, is designed specifically around encouraging these therapeutic benefits and comes from a place of expert anatomical and physiological training.

One great benefit of Therapeutic Yoga is that it opens up yoga practice to a much larger population than would otherwise try yoga. An important goal of classes is that students leave feeling better than when they came in, and that they feel successful at having done yoga, regardless of the injury, disease, or illness they might be working with.

A Therapeutic Yoga class meets the students where they are, so that they are not struggling and can really find inner rest. It is not just a gentle approach, but also very precisely meets their body with support at the exact right angle for their needs, using blankets and other props as well as hands-on adjustments.

As an example, in our Neck and Back Care Yoga class, blanket support and other adjustments are used to really specialize and create the right angle to access the spine specifically. Every pose begins with pranayama breathing practice, and then the sequences begin by opening up the tailbone, and then the sacrum area, lumbar spine, and ribcage. People often come in with neck and shoulder issues and find that just the breathing itself begins to open up their range of motion, changing the neck by opening the spine, and then they feel an improvement in their neck and shoulders.

Therapeutic Yoga is a powerful healing method, accessible to every body. Students don’t have to be advanced practitioners, or even flexible. This is a reasonable self-care tool that meets students exactly where they are, at the intersection of their mind and their body. It is like finding a sliding door, rather than pushing or pulling the door to get in, and it accesses the amazing healing power of our bodies.

Ryoko Suzuki contributed to this article.

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