What if we don't need more exercise... but better attention?

What if we don't need more exercise... but better attention?

“Everyone is the architect of his own happiness “ - Joseph Pilates Photos Courtesy of Es Raco D’Arta and Ana Lui Photography A heartfelt thank you to everyone who read, listened to and shared my last reflections, The Space We Rarely Give Ourselves. Your messages and the response to the podcast—now reaching over 8,500 downloads—have been incredibly encouraging. This article continues that conversation. A few weeks ago, I shared some reflections on Joseph Pilates’ lifestyle principles and what they might teach us in a world that rarely slows down. I wrote about the space we seldom allow ourselves. The constant pull of distraction. The feeling that, despite all our efforts to become healthier and more productive, many of us are left feeling increasingly disconnected from ourselves. The response was overwhelming. It reminded me that perhaps what so many of us are searching for isn’t another exercise programme, another wellness trend or another way to optimise our lives. Perhaps we’re searching for something much simpler. Our attention. “This is where these ideas come to life.” Video & Photo Courtesy of Es Raco D’Arta There is no shortage of advice telling us how to become healthier. Walk 10,000 steps.Lift heavier weights.Run further.Meditate.Journal.Cold plunge.Stretch.Eat this.Avoid that. Every day we’re presented with another list promising to optimise our lives. Yet for all the information available to us, many of us have never felt so disconnected from our own bodies. Our attention is constantly being pulled elsewhere. Notifications interrupt conversations. Meals are eaten whilst scrolling. Work follows us home. Exercise becomes another task to complete before moving on to the next thing. We’re forever doing, but rarely being. When I return to Joseph Pilates’ writings, I’m always struck by how relevant they feel today. Although he never experienced smartphones or social media, he understood something fundamental about human nature: our greatest challenge is often not physical ability, but our ability to pay attention. Contrology was never designed as a collection of exercises. It was designed as a practice of awareness. Every movement asks us to notice. How are we breathing? Where are we holding unnecessary tension? Can we create effort without strain? Can we move with intention rather than habit? These questions are as relevant today as they were when Joseph first developed his method. In many ways, Pilates becomes less about movement itself and more about reclaiming our attention. The Cost of Constant Distraction Attention has become one of our most valuable resources. Every app, every advertisement and every notification competes for it. Without realising it, we begin to live externally, constantly responding to what demands our focus rather than consciously choosing where to place it. Joseph Pilates invited us to do the opposite. When practising the method, there is nowhere else to be. You cannot perform a classical Reformer sequence whilst mentally writing tomorrow’s shopping list. The work gently calls you back. Again. And again. Your breath becomes your anchor. Your movement becomes your conversation. Your body becomes your teacher. This, perhaps, is one of the greatest gifts of the Pilates method. Not simply stronger muscles, but a quieter mind. The Exercise Isn’t the Goal One of the greatest misconceptions about Pilates is that success lies in mastering increasingly difficult exercises. But anyone who has studied the method for any length of time knows the opposite is true. The more experience you gain, the more you return to the fundamentals. Footwork. The Hundred. Roll Up. Leg Circles. Exercises many people dismiss as “basic” become endless opportunities for refinement. Because attention changes everything. The movement may stay the same. You don’t. Each repetition offers another opportunity to notice something you missed before. A little more length. A little less effort. A quieter shoulder. A softer jaw. A more complete exhale. The exercise hasn’t changed. Your awareness has. Perhaps this is why Joseph Pilates famously said: “Change happens through movement, and movement heals.” I often wonder whether the healing he referred to wasn’t solely physical. Perhaps he was also speaking about what happens when we become fully present. Beyond the Studio, Mat & Apparatus The longer I teach, the more I’ve become to realise that Yoga & Pilates as well as other methods of movement doesn’t end when we leave the studio/gym. Its principles begin to shape how we live. We notice our posture whilst standing in a queue. We breathe differently during stressful conversations. We become aware of unnecessary tension whilst driving. We choose to walk rather than rush. Contrology therefore gradually becomes less about exercise and more about paying attention to life itself. And perhaps this is what Joseph Pilates was really offering. Not simply a stronger body. But a more conscious way of living. Why This Matters More Than Ever In a culture that celebrates speed, productivity and constant stimulation, choosing to slow down can feel almost rebellious. Yet slowing down isn’t about doing less. It’s about noticing more. Real strength isn’t found in how quickly we move. It’s found in how deeply we connect with what we’re doing. That, to me, is the enduring wisdom of Joseph Pilates. His method reminds us that our attention is not something to give away carelessly. It is something to cultivate. His method reminds us that our attention is not something to give away carelessly. It is something to cultivate. This is where, for me, these ideas come to life. When I began creating and curating Embodied Contrology , I realised I wasn’t simply creating a retreat to teach the Reformer. I was trying to create the very thing I’ve been writing about. I was thinking about space. Space to breathe. Space to learn. Space to return to the original principles of the method without distraction. A place to slow down. A place to pay attention. Not because we need more movement. But because we need to pay better attention to the movement we already have. Perhaps that is where real transformation begins. To find a place where Joseph Pilates’ original philosophy could be experienced, not just discussed. Set within the peaceful surroundings of Es Racó d’Artà in Mallorca, the retreat has been designed to bring together focused practice, thoughtful conversation and meaningful rest. Not as an escape from everyday life, but as an opportunity to return with a deeper understanding of both the Pilates method and ourselves. If these reflections resonate with you and you’d like to experience them in practice, I’d be delighted to welcome you to Embody these teachings not just practice the physical. → Learn more about the retreat here: [https://bookretreats.com/r/4-day-embodied-contrology-reformer-retreat-in-mallorca-spain] Final reflection “Where in your life could you replace more with deeper attention?” Do you think we’re searching for more exercise, or are we really searching for something much deeper? Share your reflections in the comments—I read every one. Until next time, move with intention. Salema Thank you for subscribing. Leave a comment [https://salemaveliu.substack.com/p/we-dont-need-more-exercise-we-need/comments?utm_medium=podcast&utm_campaign=CTA_5] or share this episode [https://salemaveliu.substack.com/p/we-dont-need-more-exercise-we-need?utm_source=substack&utm_medium=podcast&utm_content=share&action=share&token=eyJ1c2VyX2lkIjoyMTYzMjU1MSwicG9zdF9pZCI6MjA0NjM3NzM1LCJpYXQiOjE3ODUwMzg2MTMsImV4cCI6MTc4NzYzMDYxMywiaXNzIjoicHViLTIyNDM3NjgiLCJzdWIiOiJwb3N0LXJlYWN0aW9uIn0.pVUacL6qVcd4hGKcGlDQPfCdCO-bmoGf2wkudkXR0NA&utm_campaign=CTA_5].

The Space We Rarely Give Ourselves

During my most recent travels to Palma, and a stay in a wonderful, calming luxury eco resort, I began to reflect on why we find it so hard to give ourselves permission to find and create space in our lives. This reflection has stayed with me since returning, and in many ways has become the foundation for a much deeper inquiry into how we live, move, and recover. It is also part of the reason I felt so called to create my retreat experiences — as an opportunity for women to step out of the constant rhythm of doing, and into something more spacious, restorative, and intentional. So why do so many of us find it so hard to give ourselves permission to find and create space in our lives. The much needed space that our nervous systems crave to find balance. Not just the physical space, but the space to: Pause Rest Breathe Listen. The space between responsibilities, expectations, and the constant pressure to keep doing. This idea is not new. In Joseph Pilates’ writing — particularly in The Lion in the Cage — there is a recurring theme that speaks to the ways in which modern life can confine, restrict, and disconnect us from our natural vitality when we lose touch with the body, the breath, and conscious living. In many ways, he was already asking the same question we are still grappling with today: What happens when we become disconnected from ourselves? As I prepare to give a presentation on the history of Pilates, and find myself dropping snippets of this fascinating lineage into my classes, I continue to be amazed by how many people — and even many teachers — are unaware that Joseph Pilates was perhaps one of the original lifestyle coaches. Long before wellness became an industry, Joseph understood that health was never just about exercise. As someone who has had to make quite a few major life changes in the past due to burnout in my thirties, and as a coach myself, this feels particularly relevant. The lifestyle choices we make matter just as much as the supplements we take or the exercise we choose. Most people know Joseph Pilates for the Reformer, the Mat work, or the apparatus that bears his name. Yet Contrology was never simply a system of exercises. It was a philosophy for living well. Joseph’s principles for health included things we rarely associate with fitness today: * Fresh air * Daily movement * Exposure to sunlight * Rest and sleep * Time spent outdoors * Efficient breathing * Good posture * Natural movement * Mental wellbeing * Moderation * Personal responsibility for health These ideas are not abstract. They show up in how we move, teach, and inhabit the body. When We Work Within the Method In the method, control is never separate from awareness — precision is not about perfection, but about attention. For those of us who work within the Pilates method — whether teaching or practising — these principles are not abstract ideas. They show up directly in the studio. In the way we move through the repertoire. In how we organise the breath. In how we approach effort versus control. In whether we are able to maintain precision without unnecessary tension. In classical Pilates, we are constantly returning to questions like: Am I moving with control, or simply moving? Am I using what I need, or overworking what is familiar? Can I maintain length, support, and organisation while under load? And perhaps most importantly — can I stay present within the movement, rather than rushing to the end of it? This is where the method and the philosophy meet. What strikes me is how relevant these ideas still feel. Long before we spoke about nervous system regulation, stress physiology, burnout, recovery, or wellbeing, Joseph Pilates understood something fundamental: Health is not built through exercise alone. It is created through the relationship between movement, rest, environment, mindset, and the way we live our everyday lives. Yet modern life often pulls us in the opposite direction. We celebrate productivity. We wear busyness as a badge of honour. We fill every available moment. So when we begin to feel depleted, our instinct is often to do more. Train harder. Work harder. Push harder. But what if the answer isn’t always found in doing more? What if it is found in releasing more to creating some space? Space to recover. Space to regulate. Space to reconnect with what the body is asking for. This is something I see repeatedly in my work with women navigating burnout, hormonal transitions, perimenopause, menopause, and conditions such as endometriosis. Often the body is not asking for more effort. It is asking for more support. More balance. More compassion. More listening. Perhaps this is what Joseph Pilates understood all along. That true strength is not simply physical. It is the ability to live in a way that supports vitality, resilience, and wellbeing and longevity over the long term. Maybe the space we rarely give ourselves is not a luxury after all. Perhaps it is one of the most important ingredients of health. Many classical Pilates schools also reference his original book which is still the primary source text practitioners refer to. * Return to Life Through Contrology (Joseph Pilates, 1945) * The Lion in the Cage: Joseph Pilates and his Legacy Which of Joseph Pilates’ lifestyle principles feels most missing in your life right now? For me, this question has been a continual thread through both my teaching and my own lived experience — especially following periods of burnout and major life change in my thirties. It is also what has shaped the spaces I now feel called to create for others. My upcoming retreat in Mallorca is one of the spaces where this philosophy becomes lived experience. The environment shapes the nervous system more than we realise. Not as an escape from life, but as an opportunity to step away from the noise long enough to reconnect with it more honestly. This connects everything back to Pilates philosophy + embodiment. A place where movement, rest, and reflection are given equal value. Where the principles of Contrology are not just explored in the studio, but lived in a wider sense — through how we rest, breathe, and allow ourselves to simply be. Because perhaps this is what Joseph Pilates understood all along: That health is not something we chase. It is something we return to, when we create enough space to hear ourselves again. For full details and the brochure, DM me “PALMA” or view it here: PALMA PILATES [https://linktr.ee/salemaveliu] Thank you for being here, reading, listening and sharing my work. I hope you may benefit in some way from the insights and practices provided to help you navigate your personal and life’s ever changing landscape. Salemas Slow Edits is inspired by slow living on the water, my love 4 movement all with a touch of Aussie ease. Expect journalling prompts and movement and meditation practices to help you find your laid back vibe. Providing various insights from science, nature, zen & various philosophies to help heal and inspire longevity along the way. SALEMA'S / SLOW EDITS is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. Thank you for subscribing. Leave a comment [https://salemaveliu.substack.com/p/the-space-we-rarely-give-ourselves/comments?utm_medium=podcast&utm_campaign=CTA_5] or share this episode [https://salemaveliu.substack.com/p/the-space-we-rarely-give-ourselves?utm_source=substack&utm_medium=podcast&utm_content=share&action=share&token=eyJ1c2VyX2lkIjoyMTYzMjU1MSwicG9zdF9pZCI6MjAxNzU2NDgzLCJpYXQiOjE3ODUwMzg2MTMsImV4cCI6MTc4NzYzMDYxMywiaXNzIjoicHViLTIyNDM3NjgiLCJzdWIiOiJwb3N0LXJlYWN0aW9uIn0.mhMvMAzxLuFP5Xm7g12vV-2ldNLc_GZLHjFBHHkO3Vs&utm_campaign=CTA_5].

Reform & Renew: Life in Motion

The pause between movements—the space between breaths—is where we connect to the deeper rhythm of life. It is where we encounter the stillness that grounds and nourishes us.” Bonnie Bainbridge Cohen Welcome to Salema’s Slow Edits. A space where movement meets stillness, reflection, and curiosity. Reformer, Yin, Pilates, and gentle movement provide the canvas to explore life with intention. Inspired by the quiet wisdom of Movement, TCM, and Zen, I share practices, prompts, and reflections to help you move, soften, and live with more presence. Salema’s Slow Edits flows with the rhythm of my life on the water and the laid-back energy of coastal Australia—open, grounded, unhurried. Movement becomes meditation, reflection becomes practice, and curiosity becomes presence. More than movement.It’s presence. It’s practice. It’s life, gently edited. Life in midlife is full of shifts—physically, hormonally, and emotionally. Peri- and menopause for women bring changes that affect our energy, strength, and how we move through the world. That’s why I’ve been exploring Reformer Yin, a practice that meets your body where it is, working deeply into muscles, fascia, and joints while supporting the nervous system. In this podcast, I’ll share how this method l’ve been practising and teaching known as Reformer Yin can help reform your movement, restore balance, and renew your sense of vitality, not just for peri- or menopause, but for life as a whole. Alongside my upcoming workshops at The Ness Club, we’ll dive into the components of the practice, explore its benefits, and give you practical ways to bring mindful, intentional movement into your everyday life. So welcome……. Peri-menopause and menopause are not just phases—they are whole-body transitions. Estrogen and progesterone fluctuations affect nearly every system in the body: connective tissue becomes less resilient, joints feel stiffer, sleep patterns shift, and the nervous system becomes more sensitive. We can begin to notice at first subtle changes at first in posture, core stability, and even energy levels. If these shifts are left unmanaged, they can contribute to chronic discomfort, reduced mobility, and a sense of losing control over your body and basically not feeling like yourself. I was drawn to Reformer Yin because l was looking for practice that could help regulate and balance my nervous system/s. A practice which doesn’t fight the body but instead works with the body’s biology—its fascial structure, joint mechanics, and neuro-hormonal rhythms. And for anyone navigating peri- or menopause, that’s exactly the kind of practice that feels empowering rather than exhausting. Unlike high-intensity workouts that push through fatigue or repetitive strength-only routines, Reformer Yin is a targeted, mindful movement practice designed to meet your body where it is, while enhancing resilience and functional capacity. It merges the supportive mechanics of the Pilates reformer with Yin principles of long, passive stretching, producing benefits that are particularly relevant for those navigating hormonal transitions. REFORMER YIN - origins and key components Reformer Yin is a fusion of mindful movements, intentional breath work, meditation Self massage, self enquiry, fascia and targeted myofascia release techniques. 12 KEY Components of this method/practice: * 1. Taoist Yoga draws upon the practice, energetics and philosophy of Yin/Yang and the importance of balancing energies and our nervous systems in the body. * 2. Traditional Chinese Medicine/Meridans- Shapes are inspired by the Chinese Meridian lines are held for longer to target energy pathways and fascia release. * 3. Anatomy and pathology of movement through an energetic lens and skeletal perspective. Working with the body’s soft tissues—muscles, joints, and fascia—addressing both structural alignment and the common movement patterns that create tension or dysfunction. * 4. The 12 Major Myofascial Lines of Thomas Myers, which show that muscles, tendons, and fascia are interconnected in continuous pathways, challenging the traditional “single muscle” view of anatomy. These myofascial meridians explain how movement in one part of the body can influence distant areas, creating a dynamic, integrated system that supports fluid movement and balance. * 5. Nervous system awareness: Reformer Yin encourages working deeply with both the sympathetic and parasympathetic systems, creating awareness of how each influences movement, tension, and relaxation. * 6. Breathing Techniques (Pranayama practices) from the Yogic tradition. * 7. Chakras Yoga Philosophy. * 8. Long holds for joints and energy: Reformer Yin uses extended posture holds to gently open joints, improve mobility, and stimulate the flow of energy through fascial and TCM meridian lines, supporting overall vitality. * 9. Shapes are divided into Lower and Upper Body segments. * 10. Trigger point therapy & stretching: Release tension in sensitive muscle areas with targeted pressure with (footbar, massage, or peanut ball) to improve flexibility in fascia and muscles through dynamic, static, or PNF stretching. * 11. Hands on Assists for gentle support(with consent). * 12. Supportive spring tension: Using lighter reformer springs to provide support rather than resistance, allowing safe, controlled movement and deeper access to muscles and fascia. This method was created by my teacher Sam Sales at Barre Body Australia and represents her life’s work into understanding various forms of movement and body mechanics. 5 Ways that Reformer Yin Supports the Midlife Body 1. Connective Tissue Health Hormonal changes reduce collagen elasticity, affecting tendons, ligaments, and fascia. Reformer Yin uses sustained holds and gentle loading to improve flexibility and tissue hydration, helping to maintain joint integrity and reduce stiffness. Over time, this practice can help prevent the loss of range of motion that often accompanies peri-menopause. 2. Joint Preservation and Low-Impact Strength The reformer provides adjustable resistance that allows controlled, low-impact strengthening. This is crucial when estrogen decline makes joints more vulnerable to micro-trauma. By combining slow, precise movements with the reformer’s support, you maintain strength, protect cartilage, and reduce the risk of strain or injury. 3. Nervous System Regulation Hormonal fluctuations often heighten sympathetic nervous system activity, increasing stress, anxiety, and sleep disturbances. The mindful, breath-focused nature of Reformer Yin encourages parasympathetic engagement, promoting relaxation, deeper sleep, and a reduction in systemic inflammation. 4. Postural Alignment and Core Integration Perimenopausal shifts in body composition, spinal curvature, and pelvic stability can create imbalances. Reformer Yin emphasises spinal articulation, core engagement, and scapular stabilisation, retraining the body to move efficiently while reducing compensatory patterns that contribute to pain or fatigue. 5. Hormonal and Metabolic Support Movement alone cannot replace hormonal therapy or lifestyle strategies, but Reformer Yin complements these approaches by supporting metabolic health, reducing chronic inflammation, and improving circulation. For many, this combination helps mitigate symptoms like bloating, pelvic tension, and general fatigue. Why I Keep Coming Back I was drawn to Reformer Yin because it doesn’t fight the body. It works with the body’s biology—its fascial structure, joint mechanics, and neuro-hormonal rhythms. And for anyone navigating peri- or menopause, that’s exactly the kind of practice that feels empowering rather than exhausting. This practice isn’t flashy. It’s a clinically intelligent, intuitive, and profoundly respectful of how the body changes with hormones, age, and lifestyle. Every session feels like a reset: tissues release, muscles reconnect, my nervous system calms, and I feel more present in my body. Why It Works Better Than Conventional Approaches Traditional Pilates or yoga practices often focus either on strength or flexibility. Reformer Yin integrates both, with the added benefit of mechanical assistance and resistance modulation. This means midlife bodies can safely achieve deep tissue release without overexertion, while simultaneously activating stabilising muscles to maintain functional capacity. For people in peri- or menopause, this is transformative: the practice addresses both the physical and neurological consequences of hormonal change. It’s restorative yet energising, gentle yet effective, and evidence-informed in its approach to connective tissue, joint health, and nervous system regulation. Practical Takeaways * Start with controlled sessions 1–3 times per week to allow tissue adaptation. * Focus on quality over quantity: depth and precision matter more than duration. * Use breath and mindfulness as part of the practice to enhance nervous system benefits. * Combine with supportive lifestyle habits (sleep, hydration, nutrition, stress management) for maximal impact. In short, Reformer Yin is not just a workout—it’s a comprehensive, functional approach to navigating midlife transitions. It equips the body to maintain strength, flexibility, and resilience, while simultaneously calming the nervous system and supporting overall well-being. For anyone looking to reform their peri- or menopause experience, this practice offers an empowering, clinically-informed path to body confidence, comfort, and control. Thanks for joining me today! Reformer Yin is about more than exercise—it’s about listening to your body, moving with intention, and feeling renewed. If you’d like to explore it further, I’m offering 1:1 Reformer Yin sessions via Zoom—please direct message me if you’re interested. And don’t forget to keep an eye out for my upcoming workshops at The Ness Club, where we’ll dive even deeper into this practice. In future posts, I’ll also be exploring pelvic health, including how specific Reformer movements can support the body—and which ones to approach with caution. SALEMA'S / SLOW EDITS is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. Thank you for subscribing. Leave a comment [https://salemaveliu.substack.com/p/reform-and-renew-life-in-motion/comments?utm_medium=podcast&utm_campaign=CTA_5] or share this episode [https://salemaveliu.substack.com/p/reform-and-renew-life-in-motion?utm_source=substack&utm_medium=podcast&utm_content=share&action=share&token=eyJ1c2VyX2lkIjoyMTYzMjU1MSwicG9zdF9pZCI6MTg4OTAyNjI1LCJpYXQiOjE3ODUwMzg2MTMsImV4cCI6MTc4NzYzMDYxMywiaXNzIjoicHViLTIyNDM3NjgiLCJzdWIiOiJwb3N0LXJlYWN0aW9uIn0.z-QXTmMkClOffwzKVZj6x9anQsFFAePHmRqshjSUB2U&utm_campaign=CTA_5].

Restore & Reform Your Nervous System & Raise Your Vibration for 2026

A snapshot from one of my reformer stretch/yin sessions @thenessclub. Hello friends, it’s been a while…..October actually was my last full post. Why the pause?…. Well there has been a lot of changes going on behind the scenes and these days l’m a bit more in tune with myself, knowing when l need to retreat, to regroup, to reinvent and when to push forward. How about you? Welcome back if you’ve been here before, and welcome if this is your first time. I created SlowForm Living with Salema, as an invitation for you to slow down, pause and nestle into reflections on life inspired by my slow living on the water, my love 4 movement, travel and all with a touch of an Aussie vibe. Here l offer helpful journalling prompts along with various practices to help you find your laid back vibe to enjoy life and to help you connect with your purpose. This is a free subscription currently however, if you would like to contribute an offering of thanks then you can donate here buy me a coffee [https://ko-fi.com/nourishingrealitywithsalema] All subscriptions and donations greatly appreciated. So what makes my first offering of 2026 different? Well it’s not just grounded in intuition and energy — but also in science-backed mechanisms showing the benefits of intentional practices like reformer yin can help you align with the season influencing your nervous system, stress response, and psychological resilience. So let’s get started. With pre Christmas organising and expectations still lingering in the air and now post festive holidays. You’ll be forgiven if you still feeling mentally hung over…….while you recover from the end of one year with expectations for the new year hovering overhead. Exploring realistic new daily structures, a new rhythm that is more in tune with you. So how are you feeling dear friends? Are you feeling depleted? Do you find yourself already imposing too many goals and deadlines? Right, take a short pause wherever you are right now - to breathe, be still and listen to what is stirring underneath the surface…. Some Prompts for this time……… What needs to be heard? What needs attention ? What needs to release? What boundaries need to be honoured emotionally and physically? What is emotional and physical nourishment looking like for you right now? What are you feeling? What do you need to feel safe? Typically the winter months are for retreating, listening, eating warming foods and taking rest to prepare for moving forward in the spring. Many of these elements reflected through many eastern systems including Ayurveda, Yoga, Yin Yoga, Reformer Yin (which draws from TCM). All of these systems share one thing in common - they honours seasonal transitions rather than rushing them, which is essential for nervous system balance. Seasonal Biology and the Nervous System From a physiological standpoint, any seasonal framework closely mirrors our modern understanding of biological rhythms. Human systems operate in cycles of stimulation, recovery, and integration. During winter and late winter, circadian rhythms slow, tissue repair increases, and the autonomic nervous system benefits from greater parasympathetic dominance. When we ignore these rhythms and continue to push high output, the nervous system often remains in a low-grade sympathetic state. Over time, this can reduce recovery capacity, impair breath mechanics, and increase background muscular tone. The body isn’t asking for a reset—it’s asking for regulation. The Winter / Water Phase in TCM According to Traditional Chinese Medicine (TCM), we are currently in the Winter / Water phase—a season associated with conservation, storage, and deep restoration. This phase is governed by the Kidney and Bladder systems, which in TCM relate not only to fluid regulation and skeletal support, but also speaks to the body’s capacity for endurance, adaptability, and the body’s stress response for recovery, resilience, and nervous system stability From a physiological perspective, this seasonal framework aligns closely with what we understand about human biology. During winter and late winter, metabolic demand naturally shifts, circadian rhythms slow, and the autonomic nervous system shows a greater need for parasympathetic dominance—supporting repair, integration, and energy preservation. This is not a time for abrupt resets or constant stimulation, but for gradual consolidation. Kidney / Water Themes: Fear, Willpower, and Resilience In TCM, the Kidney system is closely associated with fear and willpower. Practices that support this system are not about pushing through discomfort, but about building trust in the body’s capacity to adapt. Reformer Yin encourages stillness without collapse, effort without force. This balance supports emotional regulation alongside physical resilience, helping individuals meet challenge with steadiness rather than reactivity. Energetically, the Water element is linked to fear and willpower. When balanced, it supports resilience and quiet strength. When depleted, it can manifest as anxiety, fatigue, tension in the lower back, or difficulty regulating stress. Seasonal practices during this phase aim to preserve energy rather than expend it. Seasonally, this phase asks for conservation rather than expenditure—creating the conditions for strength to be restored, not forced. Yet so many of us go against this natural cycle and flow. Tuning into these shifts—rather than overriding them—can be profoundly supportive. Perhaps this is why the Chinese New Year, or lunar calendar, often feels more aligned with who we really are. For how can we raise our vibration to meet the start of new cycles if our nervous system is completely depleted? Practising With the Season & Ayurveda Seasonal practices are not about stopping movement—they are about timing and intention. Winter asks us to consolidate, integrate, and restore so that energy can be mobilised effectively when activity naturally increases. Reformer Yin respects this phase. It supports tissue repair, neural integration, and long-term sustainability, rather than short-term output. This is not a retreat from strength. It is the foundation that allows strength, clarity, and momentum to return—more efficiently and with greater ease. Equally, Ayurveda works with energies and elements of the universe as well as seasons. The universe is believed to be broken down into 5 elements: Earth - Water- Fire - Air and Ether which are also the five seasons of Ayurveda broken down into 3 types/doshas. * Vata = movement, creativity, change * Pitta = transformation, intensity, focus * Kapha = stability, calm, nurturing Everyone has all three doshas, but most people are dominant in one or two, which shapes their body, mind, digestion, habits, and emotional patterns—basically their natural blueprint. Ayurveda helps balance these energies through diet, lifestyle, exercise, and mindfulness, tailored to your unique dosha combination. The Three Dosha’s 1. Vata Dosha – The Energy of Movement Elements: Air + Ether Qualities: Light, dry, cold, mobile, irregular, subtle Body & Physical Traits: * Usually lean or thin * Dry skin and hair * Quick movements and gestures * Irregular appetite and digestion Mind & Behaviour: * Creative, imaginative, and quick-thinking * Energetic but can tire easily * Often adaptable but may feel anxious or restless under stress * Love variety and change Health Tendencies: * Prone to dryness (skin, hair, joints) * Can get bloating, constipation, or cold-related issues * Balance with warmth, grounding, regular routines, and nourishing foods Lifestyle Tips: * Keep warm, stay hydrated * Eat grounding, moist, and warm foods * Maintain a regular schedule for sleep, meals, and work * Gentle exercises like yoga, tai chi, or walking 2. Pitta Dosha – The Energy of Transformation Elements: Fire + Water Qualities: Hot, sharp, oily, intense, penetrating, light Body & Physical Traits: * Medium build, muscular * Warm body temperature * Strong digestion, good appetite * Prone to rashes, acne, or overheating Mind & Behavior: * Intelligent, focused, ambitious * Strong-willed and passionate * Can be easily irritable or impatient * Enjoy challenges and intellectual pursuits Health Tendencies: * Prone to inflammation, acid reflux, or skin irritations * Can overwork or overthink, leading to stress * Balance with cooling, calming routines and foods Lifestyle Tips: * Avoid overheating; enjoy cooling foods and environments * Practice meditation or calming exercises * Eat foods that are less spicy, lighter, and cooling * Engage in moderate exercise, avoid excessive heat 3. Kapha Dosha – The Energy of Stability Elements: Earth + Water Qualities: Heavy, slow, steady, soft, cold, oily Body & Physical Traits: * Solid, strong build, sometimes heavier * Smooth, oily skin * Calm movements and steady stamina * Slower digestion Mind & Behavior: * Loyal, patient, nurturing, and calm * Can be resistant to change * Enjoy routine, comfort, and stability * May have a tendency to attachment or lethargy Health Tendencies: * Prone to weight gain, congestion, or sluggishness * Can get depression or low motivation if out of balance * Balance with stimulating, energizing, and light practices Lifestyle Tips: * Engage in regular exercise to stay active * Eat lighter, spicier, and more energizing foods * Keep changing routines occasionally to avoid stagnation * Stay mentally stimulated and socially engaged Do you resonate with any of the above? Reformer Yin Physical practices like Reformer Yin embody the philosophy of moving with the seasons, offering space to slow down, regulate, and reconnect, allowing the body and the nervous system to move through change with more ease and awareness. This way of marking time is more consistent with how the body actually functions. Human physiology operates through biological rhythms and adaptive cycles, not abrupt resets. Neural, hormonal, and musculoskeletal systems require periods of load, recovery, and integration to function optimally. When these rhythms are ignored—particularly in relation to the autonomic nervous system—we often attempt to accelerate output at the very moment the body is signalling for down-regulation, recovery, and consolidation. Therefore, understanding how you hold, stand and support yourself reflects your approach to your physicality and wellbeing. Why Reformer Yin Particularly Supportive Now Reformer Yin offers a practice structure that aligns naturally with this season. The slower pace, longer-held positions, and external support of the reformer and its springs reduce unnecessary muscular effort and mechanical load which in turn allow the nervous system to down-regulate. Supporting vagal tone, improves breath mechanics, and helps restore balance between sympathetic drive and parasympathetic recovery. Longer holds allow connective tissue and fascial networks time to adapt without force. This supports hydration of tissues, improves joint feedback, and promotes a sense of safety within the nervous system—key during the Water phase. Reformer Yin encourages stillness without collapse, effort without force. This balance supports emotional regulation alongside physical resilience, helping individuals meet challenge with steadiness rather than reactivity. A snapshot of a reformer yin class……. Bridging the Western biomechanics/neuroscience with Eastern (TCM) Principles The way you hold, stand, and support your body reflects how your musculoskeletal and nervous systems are organised over time. From a Western perspective, these postural strategies reveal learned motor patterns, load distribution, and autonomic tone. From an Eastern viewpoint, they also express how energy is conserved, directed, or depleted within the body. Observing these patterns can offer insight into habitual holding behaviours—both physical and behavioural—highlighting where compensation, inefficiency, or stress responses have become embedded in the system. Integrating Biology, Biomechanics, and Balance Yesterday, after one of my classes, I found myself in conversation with a couple of students—one of whom is a biology teacher. She shared how much she appreciates the way biology and biomechanics are woven into the class, and how understanding why we move the way we do has helped her recognise her own patterns more clearly. That exchange stayed with me, because it speaks to something fundamental. While Reformer Pilates is often associated with control, precision, and technique, it is also a powerful system of rehabilitation for both the mind and the body. The patterns we adopt in movement often mirror the patterns we live by. How do you approach physical challenge? Is it with constant effort and drive, or with responsiveness and adaptability? From both Eastern and Western perspectives, sustainable movement requires balance. In Eastern frameworks, this is the interplay between yang (active, heated, outward energy) and yin (passive, receptive, restorative states). In Western physiology, this mirrors the relationship between the sympathetic nervous system (fight or flight) and the parasympathetic nervous system (rest and digest). Most modern life already places us in prolonged sympathetic activation—constant doing, processing, and output. When this state becomes continuous, it can lead to depletion, reduced recovery, and increased reactivity. Movement practices that only reinforce this pattern may unintentionally add to the load. When we intentionally access parasympathetic states through breath, slower pacing, and supported movement, we begin the process of nervous system harmonisation. Over time, this reduces reactivity, improves regulation, and allows both physical and psychological resilience to develop. Certain styles of Reformer, when approached with awareness, can offer a space to practise this balance—not just in the body, but in how we meet effort, challenge, and rest in life. Thank you for being here, reading, listening and sharing my work. I hope you may benefit in some way from the insights and practices provided to help you navigate your personal and life’s ever changing landscape. SlowForm Living is inspired by slow living on the water, my love 4 movement all with a touch of Aussie ease. Expect journalling prompts and movement and meditation practices to help you find your laid back vibe. Providing various insights from science, nature, zen & various philosophies to help heal and inspire longevity along the way. All of this coming to you from my floating lodge on the water in Cambridge, England. Thanks for reading SlowForm Living with Salema Veliu ! This post is public so feel free to share it. SlowForm Living with Salema Veliu is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. Thank you for subscribing. Leave a comment [https://salemaveliu.substack.com/p/restore-and-reform-your-nervous-system/comments?utm_medium=podcast&utm_campaign=CTA_5] or share this episode [https://salemaveliu.substack.com/p/restore-and-reform-your-nervous-system?utm_source=substack&utm_medium=podcast&utm_content=share&action=share&token=eyJ1c2VyX2lkIjoyMTYzMjU1MSwicG9zdF9pZCI6MTgzNTU3NzU0LCJpYXQiOjE3ODUwMzg2MTMsImV4cCI6MTc4NzYzMDYxMywiaXNzIjoicHViLTIyNDM3NjgiLCJzdWIiOiJwb3N0LXJlYWN0aW9uIn0.kwSlnh__ox_J1FAgd3YtuChHfL0Z-WsGrfpmqqg7XTw&utm_campaign=CTA_5].

Reset & Reform Your Breath

This Week’s Invitation explores * benefits of breath work on and off the reformer * the neuroanatomy of breath and movement * how breathwork can help challenges of the menopause to support Menopause Awareness Month * a reformer yin inspired breathing practice Lately, after an extremely busy six-month cycle of training in mat pilates, reformer pilates and more recently reformer yin. I’ve found myself in a slower, more introspective state—a kind of personal reform. Moments of pauses along the way have become essential to be able to take all the information in and then more importantly have quiet periods to see how l might fuse all of the elements that l’ve learn’t along the way into a offering/s. October, after all is a season of pausing, reviewing, and gently rebuilding. There’s something powerful about giving yourself the time to catch your breath—literally and metaphorically. I now find myself in a very different place: professionally, mentally, and physically. And truthfully? It feels like I’ve landed in a much better place. That said, the journey hasn’t been without its challenges. There were moments along the way when I found myself holding my breath—not sure what would come next or where exactly I would land. Maybe you’ve felt that too? Of course, movement and meditation have been steady companions. But the one thing that truly anchored me—more than anything else—was breath work. Teaching pranayama as it’s known in yogic circles is something l’ve taught for over two decades but never imagined it would resurface the way it has. Something that feels like second nature to me has to always been starting each session/class of movement with a few minutes of breathing to help ground students in their receptivity. In other words helping them to land in the session without rushing them into the movement and at the end to allow their nervous systems to reset. In a world of constant stimulation we deserve to moments allow ourselves to switch off and go within, this l believe is reflected in our breathing and ultimately how we move and think after. What l found was because l started my reformer classes so differently, people were a bit shocked at first but then after the end of the class, people would come up and thank me for giving them the time to pause before they got moving. I have to say the response has been quite overwhelming and more importantly l am so happy that people are benefitting from doing it. Then as serendipity would have it, l recently came across some old notes from a workshop l taught back in 2018 for stress. These concepts felt deeply relevant to what I was relearning through my Reformer Yin training, and I began to see how I could adapt them directly on the Reformer—an element I’m now weaving into my developing Slowform Reformer Method. Reformer Breathwork in Menopause As l have been reviewing my knowledge of the nervous system in my reformer yin course, l also began to understand the relevance and importance for women in perimenopause, menopause and post menopause. During these periods it is essential to listen to what our body needs (and l’m talking from personal experience) rather than push through. Therefore, finding the right balance between our yang and yin energy when we move is key to a smoother pathway through this life transition. The main purpose of breathing techniques are to help shift the body into a more restful state—supporting the calming influence of the parasympathetic nervous system on the heart, lungs, and digestive organs. Reconnecting with your breath can be a powerful tool for navigating some of the challenges that often arise during menopause, including: * Insomnia:Practicing rhythmic, calming breathwork throughout the day helps regulate your nervous system, making it easier to fall asleep—and stay asleep—at night. Better sleep means deeper rest, more energy, and improved emotional resilience the next day. * Pelvic Floor Dysfunction:Diaphragmatic breathing engages and strengthens the deep core and pelvic floor muscles. Understanding the connection between the breath and pelvic floor movement can improve coordination, support bladder control, and enhance overall pelvic health. * Hot Flushes:Slow, controlled breathing has been shown to ease the intensity and frequency of hot flushes, helping you feel more grounded and in control when they arise. * Weight Gain & Cravings:Breath-led practices can support digestion by gently stimulating the organs and promoting movement through the gut. When combined with better sleep (a natural benefit of regular breathwork), you’re also less likely to reach for quick-energy foods or sugar-heavy snacks. Simply this is why breathing correctly helps during menopause. Hormonal shifts during menopause (especially oestrogen + progesterone) affect mood, sleep, energy & stress levels. Your breath directly influences your nervous system — helping you move from survival mode to a state of calm. * Down-regulate your stress levels * Reduce cortisol levels * Support your body through menopause Breath is a tool you already have —so why not use it wisely? Neuroanatomy of Breathing - How our nervous system works and how it serves us Our Autonomic Nervous System (ANS) regulates involuntary bodily functions like heart rate, digestion, respiration, and more. It has three main branches: * Sympathetic Nervous System * Known as the “fight or flight” response * Activates the body during perceived threats or stress (increased heart rate, dilated pupils, suppressed digestion) * Parasympathetic Nervous System * Known as the “rest and digest” system * Promotes relaxation, digestion, and recovery (slows heart rate, stimulates digestion). When we activate the parasympathetic system, the body slows, softens and begins to recover — cortisol lowers, digestion improves, heart rate eases. * Enteric Nervous System * Often called the “second brain” * A complex network of neurons embedded in the gut * It operates largely independently and manages digestion, but also communicates closely with the brain (via the vagus nerve, for example) It is also worth considering that both PSNS and SNS both send signals to many organs within the body. And did you know * The Enteric Nervous System contains over 100 million neurons—more than the spinal cord. While it’s part of the autonomic nervous system, it’s sometimes considered a separate entity due to its semi-autonomous functions and impact on emotions, mood, and even cognition (via the gut-brain axis). Thats why in every Reformer class I teach...We begin and end with conscious breathing. This balances the nervous system and sets the tone for your practice.Post-session, it brings the body into recovery mode — which is where the adaption, strength, balance and healing actually happen.Therefore, there should always be a moment of rest at the end of every session.Not just to catch your breath — but to allow the nervous system to integrate the work you’ve done. For example, when you rush straight out of class, you skip this vital recovery phase.Your brain, heart, gut and skin will thank you for taking that extra minute to pause.In this Menopause Awareness Month, let breath become your daily tool for strength, balance, and resilience — on and off the reformer. Get Your Reformer Glo on - How Breathwork Can Support Healthy, Radiant Skin And if thats not enough to champion why you should be paying more attention to your breath here’s another reason! It helps your skin. * Boosts CirculationDeep breathing increases oxygen flow, which nourishes skin cells and promotes a healthy, natural glow. * Reduces Stress-Related Skin IssuesActivating the parasympathetic nervous system can help calm inflammation, reduce breakouts, and ease conditions like eczema and psoriasis. * Improves DetoxificationConscious breath supports lymphatic drainage and efficient removal of toxins, reducing puffiness and dullness. * Enhances Sleep QualityBetter sleep through breath regulation allows the skin time to repair and regenerate overnight. * Balances HormonesBreathwork helps regulate stress hormones (like cortisol), which in turn supports clearer, more balanced skin. * Hydration + ElasticityImproved oxygen uptake encourages better nutrient absorption and moisture retention at a cellular level. Reformer Yin Inspired Boxed Breath Pranayama Practice on or off the reformer Here is one l practice a lot in my 1-2-1’s and group reformer classes Boxed Breathing (Box Breath) Practice Box breathing is a powerful, calming breathwork technique used to reduce stress, improve focus, and support the nervous system. It’s simple, grounding, and great for beginners or experienced practitioners alike. 🔲 Imagine drawing a box with your breath. Each side of the box is a 4-count phase: Try it now: Guided Box Breath Practice * Inhale slowly through your nose for 4 counts * Hold your breath for 4 counts * Exhale gently through your mouth for 4 counts * Hold again for 4 counts Repeat for 4 rounds, and notice how your mind and body begin to soften. Repeat the cycle for 3–5 minutes, or longer if it feels good. To explore and find out more about Barre Body’s Reformer Yin training use the code AFFILIATE50 to receive $50 off any training at checkout! If you’re ready to elevate your practice, click the link below! REFORMER YIN TT [https://training.barrebody.com.au/] Find out more about my slowform approach to reformer classes slowform reformer classes [https://linktr.ee/salemaveliu] I finish with one of my favourite poems (by me!) Unfolding Your Myth Light mirrors life Reflecting back what we have chosen to ignore Uncovering undiscovered depths We find ourselves Answering enquiries through a different lens Helping us breathe again Into a new experience we go Not knowing what lays ahead or which way to go Breathing again Somehow finding the path Illuminating forgotten insights and depths A reminder of all that has been and what yet awaits Breathing again We unfold our own myth Thank you for being here, reading, listening and sharing my work. I hope you may benefit in some way from the insights and practices provided to help you navigate your personal and life’s ever changing landscape. SlowForm Living is inspired by slow living on the water, my love 4 movement all with a touch of Aussie ease. Expect journalling prompts and movement and meditation practices to help you find your laid back vibe. Providing various insights from science, nature, zen & various philosophies to help heal and inspire longevity along the way. All of this coming to you from my floating lodge on the water in Cambridge, England. SlowForm Living with Salema Veliu is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. buy me a coffee/donation [https://ko-fi.com/nourishingrealitywithsalema#] 2 Restacks [https://substack.com/note/p-157627193/restacks?utm_source=substack&utm_content=facepile-restacks] Thank you for subscribing. Leave a comment [https://salemaveliu.substack.com/p/reset-and-reform-your-breath/comments?utm_medium=podcast&utm_campaign=CTA_5] or share this episode [https://salemaveliu.substack.com/p/reset-and-reform-your-breath?utm_source=substack&utm_medium=podcast&utm_content=share&action=share&token=eyJ1c2VyX2lkIjoyMTYzMjU1MSwicG9zdF9pZCI6MTc1NDI1MDE2LCJpYXQiOjE3ODUwMzg2MTMsImV4cCI6MTc4NzYzMDYxMywiaXNzIjoicHViLTIyNDM3NjgiLCJzdWIiOiJwb3N0LXJlYWN0aW9uIn0.p13H8l79W95PnTMJVn-TQrUmXGmvhte2oBupLqZ-Ewo&utm_campaign=CTA_5].