Mindful rest and conscious relaxation creates a cascade of health benefits in the body. This is because our bodies and minds function best when they have a chance to reset themselves. Crucial processes for maintaining health engage best when we allow our bodies and minds to come into deep rest.

From a stress perspective, our biology is designed to experience stress as a response to an immediate threat. When that immediate threat passes, our stress response ramps back down and the body returns to a calmer, more relaxed state. However, modern stress involves few immediate threats and a lot of ongoing, low-level threats, which means that we don’t usually complete the stress cycle and return to the relaxed state.

This is why mindful rest is such a powerful practice. Our mind is one of our main means of assessing threats, and we can redirect that mental energy toward rest instead. Not only does it help turn off a driver of escalating stress responses, but helps to actively counter those responses with feelings of rest, relaxation, and safety.

When we consciously turn our attention to resting and releasing tension from the mind and body, it helps reset the nervous system. The heart rate slows, breath deepens, and blood pressure lowers. Tension begins to drain out of the diaphragm, the pelvis, and the neck and shoulders. As muscles relax, nutrients, oxygen, and blood are able to circulate more freely to nourish and repair tissue. When tension releases along the spine, vertebra are able to make subtle adjustments toward alignment. The nervous system is also able to turn down the volume on pain signals to the brain and improve regulation of body systems like digestion, circulation, and sleep.

The more we practice mindfully resting, the better we are able to teach ourselves how to relax. We are using neuroplasticity, or the brain’s ability to learn and change, in order to cultivate stronger paths to relaxation in the nervous system. Over time, this changes our habits and patterns of stress and tension, allowing us to return to a restful state more easily.

Mindful rest and conscious relaxation is a practice, which means that it is most effective when done regularly and on purpose. By peeling away layers of stress and unwinding tension, we are able to support the natural biological processes that support and create health.

Sciatica is pain from the sciatic nerve, which runs from the lumbar spine, through the hip, and down the leg to the foot. The pain can be felt anywhere along the path of the nerve, and can range from minor to severe.

Treatment for sciatica involves working with the structures of the back and hip that may be impinging on the nerve. The piriformis muscle of the hip is the most famous cause of sciatic pain, but it is not the only cause. Our posture, the way we walk, how we sit, and other habitual body habits change how our muscles work together over time, and when those systems become imbalanced, the ways they compensate often cause pain.

Sciatica treatment focuses on releasing tension, freeing adhered tissue, and addressing the structure and range of motion around the sciatic nerve, as well as other related issues that are causing imbalance and stress in the body. Often, a combination of bodywork, acupuncture, and somatic movement can help reduce and often resolve sciatica.

Bodywork works with the tissues directly to free adhesions, restore range of motion, and reduce muscular tension that may be impinging on the nerve. It also increases blood and nutrient flow to the nerve, which helps reduce pain signaling. Bodywork is also able to address complex causes of sciatica, like neck or shoulder tension, that in turn is affecting the hips and low back and so contributing to the pain.

Acupuncture is proven to be effective for pain treatment, including sciatica. It helps tone the nervous system, turning down the volume on pain signals from the nerve to the brain. When the body has been in pain for a while, or the issue has become chronic, the pain signals can get caught in a feedback loop that gets worse over time. Acupuncture is able to safely reset this process, which helps the restore nervous system health.

Somatic movement, like yoga or feldenkrais, brings awareness to where and how the body moves in space. It helps reconnect the brain to movement patterns in the body, and to rejuvenate tissues through movement, stretching, and using a larger range of motion. This in turn reduces tension in the body and helps address dysfunctional movement patterns.

Sciatica can be persistent, painful, and frustrating. Effective treatment understands that it is the result of dysfunction in complex structures of the body and works to release tension, restore function, and rebalance the nervous system in order to manage the pain and create health.

Low back pain is a very common health issue, and it tends to be something that people deal with for long stretches of time, sometimes for years or even decades. The conversation around low back pain often sounds mechanical, as if certain body parts are malfunctioning. However, the low back is part of a system of movement, and walking correctly can help correct dysfunction and reduce pain.

In order to treat low back pain, the hips need to rotate when we walk. To do this, make sure your feet and knees are pointing straight ahead, and your legs are swinging straight with each step, not out to the side. A way to practice is to walk on a flat curb, or with your feet on either side of a line painted on the road. Rotating the hips engages the muscles of the low back with each step, and allows the muscles of the hip to release periodically instead of always staying tight. This improves the body mechanics of our entire spine and back, our pelvis, and our core musculature.

When the low back is engaged while walking, it does two things. First, it builds strength and stability in the soft tissue, which then supports and stabilizes the spine. A more supported lumbar spine is less likely to become compressed, pinch nerves, or go out of alignment. Low back engagement while walking also helps to release tension in those muscles. It brings in  blood flow and oxygen, stretching and moving the muscle fibers so that they are less likely to grow rigid or go into spasm.

Part of being able to walk correctly requires building body awareness, which is a skill that many people have not been taught how to have. Bodywork and Somatics classes both help the brain learn how to better sense where the body is in space and how it is moving. Once we can sense that, we can begin to adjust our movement patterns in order to better support our health.

Learning to walk correctly can effectively treat back pain because our bodies are made to move. When we move with correct alignment and muscle engagement, we free up our natural ability to function and heal. This in turn reduces pain and works to create health.

We are an integrative health clinic, with 5 Domains, or pillars, of care. All of our therapies are evidence-based, which means that they are proven to be effective. We are also a collaborative practice, which means that our therapists work together for your care. We communicate with each other, and with your doctors as needed, about your treatments. This helps each treatment build on the one before to be more effective and support your health goals.

Our 5 Domains are:

Bodywork at Ha.Lé is evidence-based massage treatment for health. It blends ashiatsu, neuromuscular, myofascial release, structural integration, cupping therapy, and sports massage techniques, which means we are able to specifically address what is happening in your body. It is not a spa treatment just for relaxation, but a way to reduce pain, increase range of motion, and address spine, joint, and posture issues.

Somatics are movement-based therapies, offered mostly as classes, series, and workshops at Ha.Lé. Using techniques from yoga, tai chi, qigong, Feldenkrais, and body rolling, Somatics addresses how the body moves. It increases awareness of where the body is in space and how it moves through space, and can make those movement patterns more effortless. It also improves the health of muscle and tissue to reduce pain and increase relaxation.  

Acupuncture stimulates points on the body to regulate systems and address dysfunction. It uses techniques including needling, cupping, tui na, and herbal supplement formulas to help rebalance the body. This helps regulate physiological systems like digestion, cardiovascular, and endocrine. It reduces pain levels, improves sleep, and increases relaxation.

Nutrition offers guidance on eating from an integrative perspective. It focuses not only on quantity, but the quality of food for nourishment, and what foods work best for your particular constitution. Based in Ayurvedic practices, it is Health at Every Size and Intuitive Eating compatible. It treats food allergies and intolerances and chronic illness like celiac, IBS, and heart disease. 

Counseling offers mental and emotional solutions that incorporate psychotherapy, mindfulness-based practices, and cognitive behavioral therapy. We see individuals, couples, and families of all ages to treat anxiety, depression, addiction, trauma, grief, and LGBTQ issues.

Walking is one of the best things we can do for ourselves. It activates deep biological processes for health, balance, and wellbeing, supporting both physical and mental health. Our bodies are designed to walk as our main mode of getting from one place to another, and many of our biological systems work best when we are in motion.

When we go for a walk, our circulation increases, which nourishes our whole body with blood and oxygen. This nourishment provides what our tissues need to repair themselves, often solving minor issues before we even notice them.

Walking also helps calm the mind and reduce the effects of stress. The rhythm of walking helps us enter a light meditative state, which then regulates breathing, lowers stress hormones, and can bring a sense of peace and calm.

The actual act of putting one foot in front of the other keeps our bodies and minds in conversation with each other. The motion of it involves complex interactions between muscles, bones, and connective tissues. Walking helps tune up those interactions, and increase coordination in general.

Going outside to walk increases all these benefits by adding fresh air and uneven ground. The fresh air, open space, and interactions with nature all help to boost the immune system and regulate sensory processing, and may offer a sense of peacefulness. Uneven ground keeps our coordination and stabilization systems active, reducing the likelihood of falling and helping improve joint health.

Going for a walk is one of the most fundamental self-care practices we can do. It directly supports comprehensive mental and physical health, which in turn increases our internal feelings of vitality and our overall sense of wellbeing.

Our immune systems are crucial to staying healthy and feeling good, and they can be especially challenged when the weather changes. Bouncing temperatures and frequent rain can make us more vulnerable to viruses. Here are ways to support our immune systems to keep us healthy.

Treat Stress

When we feel high stress or chronic stress, it makes it hard to fend off viruses. Stress diverts resources away from immune function as the body decides that it needs to survive the immediate crisis that is causing stress first, and then it will worry about germs. Lowering cortisol and other stress hormone levels helps the immune system come back up to speed. Bodywork, acupuncture, and restorative classes are all great ways to reduce stress in the body.

Move Lymph

Our lymph system moves pathogens and other waste out of our bodies, and helps spread white blood cells throughout the system. Bodywork is especially helpful for moving lymph through the body, bringing new nutrients into tissues and supporting immune function. Movement classes and going for walks also help lymph circulate for healthy immune function.

Nourish Yourself

A lot of immune function is rooted in the gut and the digestive system. Using nutrients like vitamin C to boost the body in the moment can be helpful. It is also important to work on your digestive health overall, before you feel like your body is trying to fight something off. Acupuncture can help regulate digestive function, and nutrition counseling can help you address gut inflammation, dietary imbalances, and food issues.

When we support our immune systems so that they can function well, we are less likely to get sick from viruses. By managing our stress levels, keeping our lymph system flowing, and nourishing our digestive and other health, we can keep our immune system strong and balanced.  

Our bodies use pain to tell us there is a problem that needs to be addressed. Pain can come from things like repetitive motion, poor posture, highly active lifestyles, and accidental injuries. It can be a short term issue, or last for a while. The good news is that there are direct ways to treat and reduce pain levels through integrative care.

Injury: Recovering from an injury is sometimes a frustrating process that takes longer than we would like. Supporting the body through this process involves both gently working with the injury, and releasing tension from the other parts of the body that are compensating while the injury heals. Bodywork therapies can directly reduce inflammation, relieve tension, and nourish the injury with blood and nutrients. Classes help build awareness of new movement patterns and relieve tension, and Acupuncture can reduce pain signals and promote overall balance for affected systems of the body.

Athletic Performance: Highly active lifestyles like running, rock climbing, and kayaking push your body to higher levels of performance and fun. This means your body needs extra recovery in order to prevent injuries. Classes to support full relaxation, rebalancing, and core strength help the body recover and nourish itself. Bodywork and Cupping Therapy help improve recovery time and can increase athletic performance.

Aging: Small imbalances accumulate into aches and pains over time, which means that getting older often means increased pain from years of repetitive motions, posture habits, and old injuries. Bodywork can help treat and rebalance the causes of these various aches and pains. Acupuncture is effective for reducing pain levels overall, and addressing underlying dysfunctions. Classes reinvigorate and reactivate the body, improve muscle tone and balance, and help develop awareness of movement patterns.

Integrative care offers effective ways to treat pain from injuries, athletic performance, and aging. It supports the body’s own healing processes and increases your internal sense of wellbeing, partnering with you in your care in order to create health.

Our bodies have posture, which means that we resist the pull of gravity by holding our body in a certain shape. A healthy posture gives us ease and economy of motion, helps with coordination, and provides a balance between stability and mobility.

How we move can affect our posture. Think about typing at a keyboard all day, and how that can round the shoulders and move the head forward. These movements train our muscles into certain patterns, which changes our posture, and then our posture affects the shape of even more movements.

Over time, posture issues can get locked into chronic holding patterns in our muscles. This causes ongoing muscle tension and discomfort, from where we are holding ourselves in less than optimal ways. For example, our spine is designed to stack, vertebra by vertebra, to provide a structure that helps support our relatively heavy head. When we lean our head forward off that stack, the muscles in our neck and shoulders compensate. For every inch forward, it is as if the head is 10 pounds heavier!

There are several ways to address posture issues and retrain the body. Mindfulness is one of the most broadly practiced methods. This can be done through reminding yourself to notice your posture every so often throughout the day. It can also be practiced in movement class or during other activities. Notice which muscles you are using, and see if you can shift that movement so that it comes from the core instead of the extremity. Somatics and Feldenkrais also really help connect awareness to movement in order to correct imbalanced patterns.

In addition to mindfulness and therapeutic movement techniques, bodywork that addresses fascia can be very helpful for posture issues. Structural Integration and Myofascial Release techniques help adjust the connective tissues that hold the body in the shape it is used to, releasing old impingements and adhesions to free up range of motion.

Working on healthy posture is progressive. The more you can learn to engage the right muscles and release tension from less healthy patterns, the better your posture will be. It is often a process of cultivating awareness, and can have tremendous benefits for overall health and wellbeing.

Our bodies are made to move! Deep biological processes in the organs, tissues, and nervous system are based on a foundation of physical movement and activity. This is why therapeutic movement can have such profound health and healing effects; the right kinds of movement can restore function and health at their root.

Therapeutic Movement classes like we offer at Ha.Lé are designed to work for a wide range of bodies, ages, and experience levels. They help create health, reduce stress, and improve your overall sense of wellbeing. On a physical level, they:

  • Increase circulation
  • Increase bone density
  • Lower blood sugar
  • Release tension
  • Reduce pain
  • Increase flexibility
  • Improve balance

Movement classes also provide significant mental health support by increasing mental clarity, reducing anxiety, and stabilizing mood. We can then further strengthen the mind-body connection by adding mindfulness practices and body awareness in order to boost the stress and pain management benefits. Being in class also activates social wiring and mirror neurons in the brain, deepening your practice through being in community.

One of the most effective ways to support your health and feel better in your body and mind is to set aside time for therapeutic movement classes. It creates a space dedicated to caring for yourself, and activates deep natural processes of health.

Our knees and other joints can pop, grind, crunch, and make a variety of interesting sounds. Especially if you are increasing or changing your physical activity level, these sounds can be alarming. Often they cause worry about the health of the joint and whether something serious could be wrong.

What makes those sounds: There are a lot of complex tissues in our joints, and most of them can make some noise. Tiny bubbles can form in the joint fluid due to changes in joint pressure, and they make a sound when they pop. Ligaments and tendons can make a click or pop sound as they move over a bony lump and snap back into place. Cartilage can develop uneven areas as we age, and a grinding or crunching sound can be from those rough surfaces gliding across each other.

When to worry: As long as there is no pain or swelling, these sounds are not a reason to worry. They can come from age, use, or healed injuries, and the noises are not part of the alarm system of your body. Our body uses pain and swelling to indicate that there is a problem, and that is how you know when the joint needs extra attention and treatment. And if you ever experience a sudden pop followed by pain, that is almost always an injury that needs treatment.

Support for Joint Health: There are a few keys to supporting joint health, whether they are just noisy or are causing discomfort. Bodywork and movement classes both help restore alignment so that the right muscles and connective tissues are working together, and to relieve muscle tension that can contribute to joint pain. Hydration of the tissues is also key to keeping joints supple and healthy, which is especially supported by bodywork and therapeutic movement. (Hydration in this case means more than just drinking enough liquids; it means using movement or manual therapies to move fluids through the tissues themselves.) Acupuncture is also very effective at treating pain and the imbalances that may be causing that pain.

Joints like knees and shoulders that make interesting sounds without pain are not a cause for alarm. They can serve as reminders to stay committed to our self care, but do not indicate serious damage or injury to the joint.