August 12, 2024 • 19 mins
Ever wondered how something as simple as breathing could transform your life? Discover how mastering 360 breathing techniques and proper posture can soothe your nervous system, reduce anxiety, and enhance your overall well-being in our latest episode of "Moving Through Midlife." We’ll uncover the science behind how the diaphragm's movement and its interaction with the heart and vagus nerve can shift you from a fight or flight response to a peaceful rest and digest state. Learn practical steps to correct common postural issues and open up the sternum, allowing you to breathe deeply and reduce stress effectively.
But that's not all! We'll also highlight the holistic health benefits of 360 breathing, from strengthening your core and pelvic floor to alleviating low back pain and improving balance. If you're dealing with a leaky bladder, you won't want to miss how these techniques can offer relief. Join our community for more expert tips and tricks to stay active and healthy through midlife. If you find these insights valuable, please share our podcast with a friend or leave a review to help us reach more listeners like you. Grab your earbuds and let's move through midlife with grace and ease.
Head to www.movingthroughmidlife. com to learn more
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:05):
Welcome to Moving Through Midlife.
I am your host, courtney, apersonal trainer and movement
specialist who wants to help youmove through midlife with more
grace.
Each week we will discuss wayswe can show up better for
ourselves and our childrenwithout the burnout, children
(00:26):
without the burnout.
We will focus on overall healththrough habit stacking to help
increase energy, providemovement snacks to help you move
more throughout the day, whilealso moving your body more, and
learn from professionals onmoving through midlife with ease
so that you can feel confidentwith aging.
Gracefully, grab your earbudsand join me on a leisurely walk
while we discuss moving throughmidlife.
(00:48):
Today is Movement Snack Mondayand if you listen to me on a
weekly basis, you will see thatthis isn't the first Monday of
the month, but that is becauseit is summer and I ended up
going to a every other weekschedule during the summer just
(01:14):
because life.
So this week we are focusing onour nervous system, on our
nervous system, and I am in themoving through midlife community
(01:35):
.
I am focusing on that as well.
So things that we can do tohelp relax and calm our nervous
system to help us, to help usdeal with anxiety and stress.
A lot of us will have anxiety.
Maybe you don't know why youhave anxiety, but many of us
(01:57):
will have this fight or flightresponse naturally within our
body.
That has more to do with, yes,life might be stressful or, you
know, might be creating anxiety,but there are also times when
you might just be going aboutyour day and you start to deal
with this anxious feelings, thisfight or flight response.
(02:18):
Maybe you start dealing with aheart palpitation or your
breathing pattern changes orsomething happens where you just
feel like you're on edge.
I know, for me that's just whatI notice and this has a lot to
do with.
There's a lot of variables withthis, one of them being how we
(02:42):
are breathing, because ourdiaphragm helps to do two things
.
So when your diaphragm ismoving, it is naturally pushing
on the heart to increase theheart rate and then, when the
diaphragm kind of relaxes, pullsaway, then the heart rate will
(03:08):
drop.
So the diaphragm and the heartreally work together to create
this heart rate, which, ifyou've ever heard of heart rate
variability, it's good.
You want your heart rate tomove through different like
(03:30):
speed up and slow down, becausethat has a lot to do with the
diaphragm as well and breathing,the other thing that happens in
addition to that is also thediaphragm is massaging the vagus
nerve.
So the vagus nerve is thatfight or flight.
It's the parasympathetic orsympathetic system, right, it
(03:53):
helps to decide if you're inthat fight or flight moment or
if you are more relaxed in thatrest and digest phase.
So when you're breathing, ifyou were breathing in that 360
breathing pattern which I talkabout all the way back in
(04:16):
episode 2.2, and that wasbreathe, but I'll take you
through because I didn't realizehow far back that was, but I'll
take you through that 360breathing pattern so if you're
doing that full 360 breathingpattern so that the diaphragm is
(04:37):
expanding fully, you will getthe massaging of the vagus nerve
, which will help to bring youinto that rest and digest phase.
So breathing ends up having alot to do with anxiety from a
(04:59):
standpoint of, like, yourmovement standpoint.
Intrinsically.
Another thing that can affectthis is your posture.
So posture is a cool thing.
I love it.
You'll hear me talk about it alot Because for many of us we're
in this rounded forwardposition throughout the day,
(05:21):
right?
And if you sit in this roundedforward position, you're going
to notice that that mid backcreates this slight round
forward, right.
So you've got this little kinkin that area.
What happens when you have thatkink in that area?
When you take a deep breath in,it doesn't usually allow the
(05:45):
back ribs to expand, which hereagain affects your diaphragm, so
then you're not taking thatfull deep breath.
So we want to work on openingthat area up and it's almost
like this opening of the sternumto kind of help with that
(06:09):
sternum, to kind of help withthat.
So I'm going to take youthrough a couple of different
things to help you with thisrelaxing movement, for helping
you to kind of relax a littlebit more so that you're out of
that fight or flight state.
So what you're going to do, thefirst thing that you're going to
do, let's first work on sittingup tall.
(06:32):
So don't I know, as soon as Isay sit up tall, everybody
thinks to sit up tall.
We all like try to fix ourposture.
But I want you to go back, goback to what's comfortable,
because I want to make sureyou're doing it correctly, so
you're not like pulling on yourshoulder blades or doing
anything wonky.
So what we're going to do is Iwant you just to think, get into
(06:57):
your comfortable position and Iwant you to think about your
spine.
And there's a notch right up atthe top kind of, where your
neck starts.
There's an area of your spinethat kind of has a little bump.
It's, you know, maybe a littlebit more noticeable on you or
(07:18):
you can feel it more than youcan the other parts of the spine
.
What you're going to imaginewith that portion of the spine
you're going to imagine pullingit back to the wall behind you,
to the seat behind you, towhatever is behind you as you
are listening to this.
So you're going to imaginepulling that notch of the spine
(07:42):
back and you'll notice as you dothat what happens.
Your sternum kind of opens up alittle bit.
So think of that front area ofthe chest kind of lifts up and
it almost lifts up.
I know some people talk aboutlike open the heart that's
(08:03):
another expression you mighthear in yoga.
That kind of helps get you inthis position that I'm talking
about.
And what happens when you do itthis way?
You're not pulling on yourshoulders, you're not creating
any tension in that mid back orupper back, you're not trying to
pull the shoulders down or pullthem back to where the rib cage
(08:25):
will open, because we alsodon't want our rib cage to be
open too much where we'reflaring our ribs.
We want this natural neutralposition and we all have a
slightly variation of neutral,so don't feel like that there
(08:47):
has to be a specific position.
It's just all of us have aneutral and that's what you're
shooting for.
So just imagine thinking aboutthat bump on that upper part of
the spine as it comes in towardsthe neck.
Imagine that, pulling back inyour seat or towards the back
(09:08):
wall, you'll feel that heartopening position and just hold
there.
Now, in this position this iswhere I also talk about
imagining that string going upyour spine and then you're going
to lengthen up, pulling away.
The thing that happens when wedo this is now, if we are
(09:31):
feeling shortened in our torso,in our midsection, we create a
little bit of length, whichshould help you to start to feel
those abdominal muscles firingon a little bit.
An active position.
We're not looking for them tobe braced, we don't want
anything intense.
(09:51):
We just want an active positionwhere they're kind of help
holding up the body right.
We're not relaxing intoanything, we're just being held
up nice and tall.
Then we're going to work onthat 360 breathing which you've
probably heard me talk about.
I know that I've done it morethan just that movement snack
(10:14):
all the way back in episode 2.2.
I know I've talked about thismore because it's so important
to get this breathing patternright for so many various
reasons within our body, so manyvarious reasons within our body
.
So what you're going to do hereis you're going to imagine your
rib cage like a jellyfish andwhen you breathe in, you want
(10:38):
that rib cage to expand in a 360fashion and many of us will get
a little tight, like I hadmentioned earlier, tight in that
back area, which is why ourdiaphragm can't expand fully in
the back, which may affect howit is massaging in quotes the
(11:01):
vagus nerve.
So we want to work on gettingthat breathing to go all the way
through that rib cage so we getthat full expansion and you'll
notice when you do this, youwill naturally start to feel
calmer.
This is a great exercise.
I know I mentioned this inepisode 75, which was better
(11:25):
digestion through breathing.
Five, which was betterdigestion through breathing,
because in that I talk aboutgetting out of that fight or
flight moment when we're eating.
We want to get into that restor digest state so that we have
better digestion, we deal withless gas and bloating if we get
(11:45):
in this calm state.
So one thing that you canpractice is, when you sit down
to eat, taking a few deep 360breaths so that you do go into
more of a calming state.
So that is what I wouldrecommend you work on today.
The other thing is opening upthat thoracic area, like I
(12:09):
mentioned.
Just imagine that bony area ofthe spine, imagine pulling that
back so that you kind of openyour heart, so to speak, open
that sternum area, to kind ofunlock that area.
The other thing that you wantto make sure that you are doing
is rotation and again In episode148, mobility Exercises for
(12:39):
Beginners.
This was another movement snackthat I did.
I mentioned one of these thingsto do, working on rotation,
where you put the toilet paperbehind you on the toilet so that
you're getting that rotation in, because that is a movement
that many of us can't do verywell.
(13:01):
So we end up rotating through,say, our shoulders or through
our lumbar area, the lumbarspine, which, if you deal with a
lot of aches and pains in thatarea, say the low back, you
might be more prone to rotatingthrough that area and the reason
we end up rotating through thatarea is because our mid-back,
(13:27):
our thoracic area, is locked upso we're not able to move that
as well.
So, working on different thingsto help kind of release that
area which I have a ton ofexercises that you can do to
help with that that is going tobe perfect.
And when we release that areawe can release the stickiness of
(13:54):
the diaphragm and allow it toget more movement, which will
help to also calm the nervoussystem.
So this is something I alwaystalk about and I feel like a
broken record and I do apologize, but I'm trying to drive home
the point that this is sointerrelated.
(14:15):
I think we get hung up oninterrelated.
I think we get hung up on whatcan I do for this, what can I
eat for this?
And it's really not that simple.
I mean it is simple in thesense of just move your body in
a lot of different ways.
That's going to help you feelreally good.
(14:35):
That kind of simplicity, butnot simple.
This one thing, this threethings.
No, it's the more foods you eat, the more different foods you
eat, the better you will feel.
The more movements you do, thebetter you will feel.
So it's really working onvariety, creating a lot of
(15:01):
variety in your movementpatterns, in your food intake,
all of that and that ishopefully going to provide you
with something that you couldfocus on this month if you want
to work on some movement.
So taking that time to practicethose 360 breathing pattern,
(15:24):
also just paying attention toyour posture, thinking about
pulling that area of the spineback towards the back wall to
kind of help you get taller,help you feel a little bit
taller so you can do that 360breathing a little bit better.
That is going to help calm thenervous system a little bit more
(15:45):
.
That's just one step.
There's quite a few other thingsthat you can do to help calm
the nervous system as well, andI'll just run through them
really quick.
In episode 99, I talk about howfruits and vegetables can
reduce anxiety.
In episode 98, I interviewedsomeone who discussed how we can
(16:10):
help children ease stress andanxiety.
In episode 97, I also spoke tosomeone else about healing
anxiety and trauma.
In episode 50.2, I talked aboutposture and anxiety.
And in episode 14, I spoke withDr Alyssa Runyon on the vagus
(16:36):
nerve things that you can do tohelp calm stress and anxiety by
activating that vagus nerve.
So I have a lot of information.
If you would like to kind oftake a more active role in
working on reducing anxiety,make sure to join me in my
(16:56):
Moving Through Midlife communityover on Facebook, where we will
be doing different things.
I'll be sharing tips andrecipes and exercises that you
could do to help calm thatnervous system down, and then
also I'll be sharing informationabout events that I have coming
up.
I've got a couple of classes onbreathing to help kind of get
(17:20):
deeper breaths by using a ball,and then also some stretching
classes to help try to releasethat thoracic area, so get rid
of that tension and tightness inthat thoracic region.
With lots of rotational work.
Those types of classes will becoming up and if you've missed,
if you're listening to thislater than August, it is okay.
(17:46):
We're doing different thingseach month.
You will always see a lot ofthe same movements over and over
again because they work to helpother areas.
The 360 breathing also helpswith core health, strengthening
the core.
It also helps with pelvic floor.
If you deal with a leakybladder, it's going to help with
(18:08):
that.
It helps with low back pain.
It helps with balance.
So all of these things areinterrelated.
So just make sure to join overin the community whenever you're
listening to this, as I will beable to provide you with tips
and tricks and things that aregoing to help you move better
and feel better during thismidlife stage.
(18:30):
I hope you all have a wonderfulday.
I do plan on getting back onthe weekly schedule here,
hopefully within the next weekor so, and make sure to keep
moving.
I hope you enjoyed this episodeand found something to take
(18:50):
away to help you practicehealthier habits, move more or
handle the midlife and agingwith grace.
If you enjoyed this episode,please share it with a friend or
leave us a review to help usreach more moms just like you.
Head to movingthroughmidlifecomto join the free community or
(19:10):
learn how you can move more andfeel better in your daily life.
Welcome to Moving Through Midlife.
I am your host, courtney, apersonal trainer and movement
specialist who wants to help youmove through midlife with more
grace.
Each week we will discuss wayswe can show up better for
ourselves and our childrenwithout the burnout, children
(00:26):
without the burnout.
We will focus on overall healththrough habit stacking to help
increase energy, providemovement snacks to help you move
more throughout the day, whilealso moving your body more, and
learn from professionals onmoving through midlife with ease
so that you can feel confidentwith aging.
Gracefully, grab your earbudsand join me on a leisurely walk
while we discuss moving throughmidlife.
(00:48):
Today is Movement Snack Mondayand if you listen to me on a
weekly basis, you will see thatthis isn't the first Monday of
the month, but that is becauseit is summer and I ended up
going to a every other weekschedule during the summer just
(01:14):
because life.
So this week we are focusing onour nervous system, on our
nervous system, and I am in themoving through midlife community
(01:35):
.
I am focusing on that as well.
So things that we can do tohelp relax and calm our nervous
system to help us, to help usdeal with anxiety and stress.
A lot of us will have anxiety.
Maybe you don't know why youhave anxiety, but many of us
(01:57):
will have this fight or flightresponse naturally within our
body.
That has more to do with, yes,life might be stressful or, you
know, might be creating anxiety,but there are also times when
you might just be going aboutyour day and you start to deal
with this anxious feelings, thisfight or flight response.
(02:18):
Maybe you start dealing with aheart palpitation or your
breathing pattern changes orsomething happens where you just
feel like you're on edge.
I know, for me that's just whatI notice and this has a lot to
do with.
There's a lot of variables withthis, one of them being how we
(02:42):
are breathing, because ourdiaphragm helps to do two things
.
So when your diaphragm ismoving, it is naturally pushing
on the heart to increase theheart rate and then, when the
diaphragm kind of relaxes, pullsaway, then the heart rate will
(03:08):
drop.
So the diaphragm and the heartreally work together to create
this heart rate, which, ifyou've ever heard of heart rate
variability, it's good.
You want your heart rate tomove through different like
(03:30):
speed up and slow down, becausethat has a lot to do with the
diaphragm as well and breathing,the other thing that happens in
addition to that is also thediaphragm is massaging the vagus
nerve.
So the vagus nerve is thatfight or flight.
It's the parasympathetic orsympathetic system, right, it
(03:53):
helps to decide if you're inthat fight or flight moment or
if you are more relaxed in thatrest and digest phase.
So when you're breathing, ifyou were breathing in that 360
breathing pattern which I talkabout all the way back in
(04:16):
episode 2.2, and that wasbreathe, but I'll take you
through because I didn't realizehow far back that was, but I'll
take you through that 360breathing pattern so if you're
doing that full 360 breathingpattern so that the diaphragm is
(04:37):
expanding fully, you will getthe massaging of the vagus nerve
, which will help to bring youinto that rest and digest phase.
So breathing ends up having alot to do with anxiety from a
(04:59):
standpoint of, like, yourmovement standpoint.
Intrinsically.
Another thing that can affectthis is your posture.
So posture is a cool thing.
I love it.
You'll hear me talk about it alot Because for many of us we're
in this rounded forwardposition throughout the day,
(05:21):
right?
And if you sit in this roundedforward position, you're going
to notice that that mid backcreates this slight round
forward, right.
So you've got this little kinkin that area.
What happens when you have thatkink in that area?
When you take a deep breath in,it doesn't usually allow the
(05:45):
back ribs to expand, which hereagain affects your diaphragm, so
then you're not taking thatfull deep breath.
So we want to work on openingthat area up and it's almost
like this opening of the sternumto kind of help with that
(06:09):
sternum, to kind of help withthat.
So I'm going to take youthrough a couple of different
things to help you with thisrelaxing movement, for helping
you to kind of relax a littlebit more so that you're out of
that fight or flight state.
So what you're going to do, thefirst thing that you're going to
do, let's first work on sittingup tall.
(06:32):
So don't I know, as soon as Isay sit up tall, everybody
thinks to sit up tall.
We all like try to fix ourposture.
But I want you to go back, goback to what's comfortable,
because I want to make sureyou're doing it correctly, so
you're not like pulling on yourshoulder blades or doing
anything wonky.
So what we're going to do is Iwant you just to think, get into
(06:57):
your comfortable position and Iwant you to think about your
spine.
And there's a notch right up atthe top kind of, where your
neck starts.
There's an area of your spinethat kind of has a little bump.
It's, you know, maybe a littlebit more noticeable on you or
(07:18):
you can feel it more than youcan the other parts of the spine
.
What you're going to imaginewith that portion of the spine
you're going to imagine pullingit back to the wall behind you,
to the seat behind you, towhatever is behind you as you
are listening to this.
So you're going to imaginepulling that notch of the spine
(07:42):
back and you'll notice as you dothat what happens.
Your sternum kind of opens up alittle bit.
So think of that front area ofthe chest kind of lifts up and
it almost lifts up.
I know some people talk aboutlike open the heart that's
(08:03):
another expression you mighthear in yoga.
That kind of helps get you inthis position that I'm talking
about.
And what happens when you do itthis way?
You're not pulling on yourshoulders, you're not creating
any tension in that mid back orupper back, you're not trying to
pull the shoulders down or pullthem back to where the rib cage
(08:25):
will open, because we alsodon't want our rib cage to be
open too much where we'reflaring our ribs.
We want this natural neutralposition and we all have a
slightly variation of neutral,so don't feel like that there
(08:47):
has to be a specific position.
It's just all of us have aneutral and that's what you're
shooting for.
So just imagine thinking aboutthat bump on that upper part of
the spine as it comes in towardsthe neck.
Imagine that, pulling back inyour seat or towards the back
(09:08):
wall, you'll feel that heartopening position and just hold
there.
Now, in this position this iswhere I also talk about
imagining that string going upyour spine and then you're going
to lengthen up, pulling away.
The thing that happens when wedo this is now, if we are
(09:31):
feeling shortened in our torso,in our midsection, we create a
little bit of length, whichshould help you to start to feel
those abdominal muscles firingon a little bit.
An active position.
We're not looking for them tobe braced, we don't want
anything intense.
(09:51):
We just want an active positionwhere they're kind of help
holding up the body right.
We're not relaxing intoanything, we're just being held
up nice and tall.
Then we're going to work onthat 360 breathing which you've
probably heard me talk about.
I know that I've done it morethan just that movement snack
(10:14):
all the way back in episode 2.2.
I know I've talked about thismore because it's so important
to get this breathing patternright for so many various
reasons within our body, so manyvarious reasons within our body
.
So what you're going to do hereis you're going to imagine your
rib cage like a jellyfish andwhen you breathe in, you want
(10:38):
that rib cage to expand in a 360fashion and many of us will get
a little tight, like I hadmentioned earlier, tight in that
back area, which is why ourdiaphragm can't expand fully in
the back, which may affect howit is massaging in quotes the
(11:01):
vagus nerve.
So we want to work on gettingthat breathing to go all the way
through that rib cage so we getthat full expansion and you'll
notice when you do this, youwill naturally start to feel
calmer.
This is a great exercise.
I know I mentioned this inepisode 75, which was better
(11:25):
digestion through breathing.
Five, which was betterdigestion through breathing,
because in that I talk aboutgetting out of that fight or
flight moment when we're eating.
We want to get into that restor digest state so that we have
better digestion, we deal withless gas and bloating if we get
(11:45):
in this calm state.
So one thing that you canpractice is, when you sit down
to eat, taking a few deep 360breaths so that you do go into
more of a calming state.
So that is what I wouldrecommend you work on today.
The other thing is opening upthat thoracic area, like I
(12:09):
mentioned.
Just imagine that bony area ofthe spine, imagine pulling that
back so that you kind of openyour heart, so to speak, open
that sternum area, to kind ofunlock that area.
The other thing that you wantto make sure that you are doing
is rotation and again In episode148, mobility Exercises for
(12:39):
Beginners.
This was another movement snackthat I did.
I mentioned one of these thingsto do, working on rotation,
where you put the toilet paperbehind you on the toilet so that
you're getting that rotation in, because that is a movement
that many of us can't do verywell.
(13:01):
So we end up rotating through,say, our shoulders or through
our lumbar area, the lumbarspine, which, if you deal with a
lot of aches and pains in thatarea, say the low back, you
might be more prone to rotatingthrough that area and the reason
we end up rotating through thatarea is because our mid-back,
(13:27):
our thoracic area, is locked upso we're not able to move that
as well.
So, working on different thingsto help kind of release that
area which I have a ton ofexercises that you can do to
help with that that is going tobe perfect.
And when we release that areawe can release the stickiness of
(13:54):
the diaphragm and allow it toget more movement, which will
help to also calm the nervoussystem.
So this is something I alwaystalk about and I feel like a
broken record and I do apologize, but I'm trying to drive home
the point that this is sointerrelated.
(14:15):
I think we get hung up oninterrelated.
I think we get hung up on whatcan I do for this, what can I
eat for this?
And it's really not that simple.
I mean it is simple in thesense of just move your body in
a lot of different ways.
That's going to help you feelreally good.
(14:35):
That kind of simplicity, butnot simple.
This one thing, this threethings.
No, it's the more foods you eat, the more different foods you
eat, the better you will feel.
The more movements you do, thebetter you will feel.
So it's really working onvariety, creating a lot of
(15:01):
variety in your movementpatterns, in your food intake,
all of that and that ishopefully going to provide you
with something that you couldfocus on this month if you want
to work on some movement.
So taking that time to practicethose 360 breathing pattern,
(15:24):
also just paying attention toyour posture, thinking about
pulling that area of the spineback towards the back wall to
kind of help you get taller,help you feel a little bit
taller so you can do that 360breathing a little bit better.
That is going to help calm thenervous system a little bit more
(15:45):
.
That's just one step.
There's quite a few other thingsthat you can do to help calm
the nervous system as well, andI'll just run through them
really quick.
In episode 99, I talk about howfruits and vegetables can
reduce anxiety.
In episode 98, I interviewedsomeone who discussed how we can
(16:10):
help children ease stress andanxiety.
In episode 97, I also spoke tosomeone else about healing
anxiety and trauma.
In episode 50.2, I talked aboutposture and anxiety.
And in episode 14, I spoke withDr Alyssa Runyon on the vagus
(16:36):
nerve things that you can do tohelp calm stress and anxiety by
activating that vagus nerve.
So I have a lot of information.
If you would like to kind oftake a more active role in
working on reducing anxiety,make sure to join me in my
(16:56):
Moving Through Midlife communityover on Facebook, where we will
be doing different things.
I'll be sharing tips andrecipes and exercises that you
could do to help calm thatnervous system down, and then
also I'll be sharing informationabout events that I have coming
up.
I've got a couple of classes onbreathing to help kind of get
(17:20):
deeper breaths by using a ball,and then also some stretching
classes to help try to releasethat thoracic area, so get rid
of that tension and tightness inthat thoracic region.
With lots of rotational work.
Those types of classes will becoming up and if you've missed,
if you're listening to thislater than August, it is okay.
(17:46):
We're doing different thingseach month.
You will always see a lot ofthe same movements over and over
again because they work to helpother areas.
The 360 breathing also helpswith core health, strengthening
the core.
It also helps with pelvic floor.
If you deal with a leakybladder, it's going to help with
(18:08):
that.
It helps with low back pain.
It helps with balance.
So all of these things areinterrelated.
So just make sure to join overin the community whenever you're
listening to this, as I will beable to provide you with tips
and tricks and things that aregoing to help you move better
and feel better during thismidlife stage.
(18:30):
I hope you all have a wonderfulday.
I do plan on getting back onthe weekly schedule here,
hopefully within the next weekor so, and make sure to keep
moving.
I hope you enjoyed this episodeand found something to take
(18:50):
away to help you practicehealthier habits, move more or
handle the midlife and agingwith grace.
If you enjoyed this episode,please share it with a friend or
leave us a review to help usreach more moms just like you.
Head to movingthroughmidlifecomto join the free community or
(19:10):
learn how you can move more andfeel better in your daily life.
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