Today at a Glance
- “We condition the body to feel more. Not just to perform more.”
- Move Like You Mean It – The 3-Minute Mood Shifter
- From Overwhelm to Inner Architecture
- You’re Already Home (you just forgot where to look)
- Your Weekly Experiments to Unwind and Rewire
I’m lying on the floor, heart open, chest soft. The music is slow now – ambient, earthy, grounding.
But 75 minutes ago?
We were moving. Shaking. Spiraling. Rolling across the floor like waves and wildfire. Somatic Flow with Lawrence—a fellow movement teacher in Bali—hit me like a full-body reset.
For the first 10 minutes, I resisted (only a little bit). My brain wanted what I’m used to. My nervous system wanted control.
Then something dropped. The snow globe effect. You shake it and everything flies. Emotions, thoughts, patterns.
And then: silence. Stillness. A slow descent.
After the class, Lawrence and I sat cross-legged on the floor, sweaty and calm.
He said something that stuck:
“We condition the body to feel more. Not just to perform more.”
That’s the gateway.
The nervous system isn’t just the problem. It’s the portal.
Today’s newsletter is about that.
How to change your mind by moving your body.
Let’s go.
"Movement is a medicine for creating change in a person's physical, emotional, and mental states."
The Physical Edge
The Physical Edge: Move Like You Mean It – The 3-Minute Mood Shifter
You don’t need an hour. You don’t need a gym. You need 3 minutes and a floor.
Somatic practitioners know this: mood lives in the body.
And when you move differently, you feel differently.
Try this Mood Shifter the next time you feel stuck, stressed, or spun out:
3-Minute Somatic Reset
- Start on hands and knees → Rock forward and back slowly.
- Shift to spinal rolls → Cat-cow, but more fluid. Think wave, not robot.
- Sit back into Child’s Pose → Inhale deeply. Exhale with a sigh.
- Rise up and SHAKE → Arms, legs, torso. No structure. Just release.
Bonus: Add music. Something primal. Tribal. No lyrics.
🎧 Rhythm regulates.
You’ll finish clearer, lighter, more grounded.
Not because you “worked out.”
Because you moved with feeling.
From Overwhelm to Inner Architecture
Breathworkers and somatic practitioners use a tool you rarely hear in productivity circles: “The Window.”
They call it the Window of Tolerance.
It’s your brain’s optimal zone for performance, flow, and emotional regulation.
Outside the window? You’re either
🧨 Too activated (fight/flight: anxious, scattered)
or
🧊 Too collapsed (freeze: foggy, shut down).
Here’s how high performers use it:
The Mental Map Reset
- Notice your state. Ask: Am I within my window right now?
- If not, pause. Don’t push.
- Use breath, movement, or music to re-enter your window.
This isn’t weakness. It’s wisdom.
Because brilliance doesn’t live in burnout.
Try this reframe:
“Before I push through, can I tune in?”
Regulation is the new productivity.
You’re Already Home (You Just Forgot Where to Look)
Here’s something somatic practitioners don’t always say out loud:
The body is your home. But most of us moved out a long time ago.
Not physically.
Energetically. Emotionally.
We got busy. We got stressed. We got told that thinking was more important than feeling. That being smart mattered more than being present. That doing = value.
So we left.
And when life feels heavy now—when the pressure builds, the cravings hit, the numbness creeps in—it’s just the body knocking.
Saying, “Come back. I miss you.”
Here’s how breathworkers return:
The Remembering Breath
→ Inhale gently through your nose for 4 seconds.
→ Exhale slowly through your mouth for 6 seconds.
→ Repeat for 3 rounds.
Then ask:
“Where in my body do I feel most alive right now?”
Don’t look for a big answer. Look for the real one.
A toe.
A fingertip.
A soft jaw.
Presence isn’t found in perfection. It’s found in sensation.
This is how we come home.
Not by pushing harder.
But by feeling more.
Welcome back.
The EmBodIQ Reset Ritual Is Live
We launched something new this week.
It’s not an app. It’s not a course. It’s not a crash.
It’s a ritual.
The EmBodIQ Reset Ritual.
Three 20-minute live sessions.
One goal:
Reset your nervous system through your body.
The feedback?
Here’s what one of our early members shared:
“Just finished the video. I signed up because I want to build a daily practice of proactively regulating my nervous system. And I can definitely say I feel more calm and present than I did before. So that’s great.”
That’s the win.
You work hard. You carry a lot. You give everything to others.
This is a practice to give back to yourself.
Live sessions + a growing video library. Short. Potent. Personal.
Check it out → The EmBodIQ Reset Ritual
Founding member price is still live. Because calm shouldn’t be a luxury. It should be a skill.
Your Weekly Experiments to Unwind and Rewire
The nervous system learns through experience. Not theory.
That’s why we use the A.C.T.I.V.E.™ Loop. Our 6-step framework to build better habits from the inside out.
This week, try one of these tiny experiments:
Awareness
How does stress show up in your body?
Tight jaw? Racing mind? Heavy chest?
Curiosity
Ask:
What if I moved my body before I opened the fridge?
What if I paused before pushing through?
Tiny Test (pick one):
- 3-Minute Somatic Reset (see Section 2)
- The Window Check-In: Ask 2x per day, “Am I in my window?”
- The Remembering Breath before bed or before a big decision
Integration
What shifted?
Did your energy change?
Did food or distractions lose their grip?
Variation
Try a different time of day.
Layer in music.
Stack with your morning coffee.
Evolution
Which one deserves a permanent place in your nervous system toolkit?
Weekly Challenge:
Run one of these tiny experiments daily for 5 days.
Reply and tell me:
→ What surprised you?
→ What made you feel more you?
We’re not here to cope. We’re here to reclaim.
There’s no need to be tougher. But a need to be tuned in.
That’s it for today.
Hope you enjoyed it (and learned something new).
As always, stay fit, stay active, and enjoy your life.
Ketty & Markus
