Tag Archives: Breathing

LIVE Talk Radio Mind, Body, and the Effects of Texting

Is texting hurting you and your relationships? Got text neck? Stephanie Michele, host of Relatable, with me and Matt Formica discussed texting norms and the hidden harms of texting too much. Setting guidelines to mindfully decrease texts exchanges were emphasized with a review of the No Text or Next pledge. Watch the interview HERE.

Doctors are now diagnosing patients with “texting neck.”  Carrying your head forward of your spine to use your smart phone is causing pain, harming your posture, and interfering with your breathing.  My best advice is to prioritize your body over your phone and watch the interview!

Couples Alexander Technique Session for Valentine’s Day

Want a special and unique way to celebrate Valentine’s Day with your loved one?

Image Source: https://onehugaday.files.wordpress.com/2014/02/alive-in-the-fire_sarah-rhoads-2.jpg
Image Source: https://onehugaday.files.wordpress.com/2014/02/alive-in-the-fire_sarah-rhoads-2.jpg

Want to release tight muscles and open up your body to the one you love?

Schedule a Open Your Hearts Couples Session in the Alexander Technique for Valentine’s Day

Feeling stressed, tight and overwhelmed interferes with your
relationships by distracting you with bogged down thoughts and pain. When you and images-1your partner (or dear one) unravel stress and tension in an Alexander Technique session with certified Alexander Technique teacher, Sharon Jakubecy Klehm, you feel light, open, relaxed, and HOT!

The physical release of the chest and muscles across the heart release and you feel vulnerable and connected to others.

Here is what one happy client wrote about her couples sessions:

We heartily recommend Sharon’s couples class (semi-private for friends) Alexander Technique. The information and new way of moving your own body is fantastic enough but seeing the immediate, clearly visible, positive changes in someone you love – your partner in life, family member or best friends – adds a whole other dimension. I literally felt myself more powerful and calm and saw that in my fiance too. He looked so strong, powerful, confident and at peace in his body. (guys, be prepared to get pounced on after class…seeing our men look like that has an effect on us!:)

The physical learning was surpassed by the emotional/spiritual experience for me. When your body is in natural alignment energy flows easier allowing you to meet your day with big support. We both realized the Alexander Technique sessions brought us closer and helped us support each other in ways we wouldn’t have otherwise thought of. We remind each other to ‘bend at the knee’ when we walk and it’s at once helpful, shows we’re thinking of the other, and is our in-joke that we share.

There are many excellent reasons to choose this experience – gaining understanding of your body and how it can move, increasing energy available to you in your life, new perspectives on physical and emotional experiences, deepening your relationship and a new kind of intimacy with your partner.

Sharon is a wonderful, knowledgeable, fun teacher and a fantastic leader for your Alexander Technique adventure! We each did a package on our own then did a package of couples sessions. Clearly we think she’s fabulous 🙂

Have a great time!

During your Couples Alexander Technique Session, you and your loved one will:

  • Release old painful patterns of tension
  • You both experience Stress Relief and Pain Relief
  • Calm your nervous system so you both feel Relaxed and Open
  • Experience the Joy of breathing free and easy together
  • See each other stand tall with great posture and Embody your Full Powerful Height
  • Shed physical armoring that closes your body off and blocks your intimacy
  • Feel your bodies so you feel sensation
  • Experience true Confidence with each other

The Couples Open Your Hearts Valentine’s Day Special is an hour  of lightness and freedom in the body.

Your Valentine’s Special is only $150 (normally $120 for a single private session.)

Surprise your Valentine with this unique and wonderful Alexander Technique session today!


91% of Women Hate Their Bodies

My work in teaching Alexander Technique has given me deep insight into the attitudes that people have towards their bodies.   Throughout sessions, I ask my clients “What are you noticing in your body?”  Inevitably, EVERYONE, men and women, share some sort of negative body image.  

I have worked with people who have scoliosis, vocal issues (like spasmodic disphonia), fibromyalgia, nerve damage, eating disorders, arthritis, anxiety, chronic pain, asthma, depression, and much more. The ONE COMMONALITY is that each f them have a “thing” that evokes shame and embarrassment about their bodies.  This negative body image evoke stress about our bodies which causes tension, impaired breathing and gripping.  

So… when I saw Taryn Brumfitt’s movie trailer titled “EMBRACE,” I nearly flipped and screamed.  I am always guiding my clients to a more loving attitude towards their bodies.  I have also dealt with my own body shame and disgust towards my own body.  In order to shift my own attitude and my clients’, I am sharing this trailer.  

WATCH THE EMBRACE TRAILER NOW 

EMBRACE movie trailer

EMBRACE – Official Trailer: Join Taryn Brumfitt’s global journey to change the way we feel about our bodies.

EMBRACE will premiere at Sydney Film Festival Sunday June 12. Come along and embrace everyBODY: http://bit.ly/1ZCkFY1
‪#‎Ihaveembraced‬

CAST: Ricki Lake, Mia Freedman, Turia Pitt, Stefania Ferrario, Melinda Tankard Reist, The Bearded Dame.

Now is the time to transform how we feel about our bodies!  When you are aware of the negative impact of not cherishing your body just the way it is, you will never want to think a hurtful thought again about your most precious possession.  In Alexander Technique sessions, I encourage a loving, gentle, and kind approach to the body which soothes the nervous system and quiets the stress response.

If you are ready to transform your relationship to your body,  sign up for our free video series below:

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Ergonomic Tools for Your Body

If you are going to spend hours of your day on a computer, then you want the best ergonomic set up possible. Read this very helpful infographic about equipment that takes care of you.

Of course, as an Alexander Technique teacher, no one chair, mouse, or keyboard is going to save you. Ergonomically sound equipment will support your awareness and conscious choices of how you want to live and move in your body. If you are not paying attention to your body, you are going to hurt or at least stress your body.  Your posture and breathing are your first priority, then your equipment can truly help you stay pain-free.

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Is Aging Affecting your Walk? Walk like you are young again

Recenlty, a study was published in The Journal of Bodywork and Movement Therapies that compared older Alexander Technique practitioners to other age-matched adults.

 

In summary,

“The Alexander Technique (AT) seeks to eliminate harmful patterns of tension that interfere with the control of posture and movement and in doing so, it may serve as a viable intervention method for increasing gait efficacy in older adults. The purpose of this study was to compare the comfortable pace gait kinematics of older AT practitioners with those of healthy, age-matched controls. Participants were six licensed AT practitioners and seven healthy age-matched controls between the ages of 63 and 75. During the stance phase, AT participants exhibited significantly greater ankle stance range of motion (ROM) and plantar flexion at toe off, as well as lower ROM of the trunk and head compared to controls. During the swing phase, the AT practitioners had significantly increased hip and knee flexion and a trend toward significantly increased dorsiflexion. The findings suggest that the older AT practitioners walked with gait patterns more similar to those found in the literature for younger adults. These promising results highlight the need for further research to assess the AT’s potential role as an intervention method for ameliorating the deleterious changes in gait that occur with aging.”

I have witnessed so many of my clients who older and wiser, completely change how they walk, sit, stand, and move through life.  Before they took, Alexander Technique lessons, they walked with their head forward of their spine, their chest compressed, and their leg joints stiffened.

Alexander Technique lessons give you the “tools” to unravel old patterns of tension and movement that have you walk like you are much older.  Aging does not have to be a sentence to hunching over and stiffening your body.  My clients have freed up their breathing, relieved back pain, and opened up their posture.  All of which has impacted their confidence.

 

Walking like a young person doesn’t require a fountain of youth.  It requires mindfulness, awareness, and training.

Why Do We Hate Our Bellies?

When I work with my clients, one of my first intentions is for them to FEEL their bodies, in other words, for them to have body awareness.  Inevitably, every person whether man or woman, when I ask them what do they notice, report to me “I notice I need to lose weight” or “I notice my stomach is pooching out.”  The thin people say it.  They not-so-thin people say it.  Our cultures dislike and rejection of our bellies is epidemic.  Our body image is distorted.

(Check out the LOVE YOUR BODY workshop for Self Care and Self Love during the month of February)

Even in myself I notice a constant awareness of needing to lose weight.  I notice myself in the mirror and see my belly which makes me feel wrong.  So many of my clients also believe that they are not supposed to have a belly.  They believe that something is wrong with their bodies because they do not have washboard flat abdomens.  I knew I grew up with a constant nagging of  “I’m fat, I’m fat, I’m too fat!”

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The result of this obsession with rejecting our bodies is that many people suck in their gut, harden the abdominal muscles, hold their breath, shrink their posture AND pull their spines out of alignment.

They are stressing themselves out!

Our bellies are a vital part of our whole SELF.  Within the belly contains the digestive tract and reproductive organs.  In many ancient modalities, the belly contains our spiritual center, our truth, our intuition.  For women, our miraculous ability to create life and bear children is within our bellies.  In terms of chakras, our belly houses the second chakra which relates to our relationships, sexuality, and our passion for life.

 

Why would we want this seat of passion and creativity to smaller or flatter?  Somewhere we as a culture have learned to deny our bodies and especially our bellies.  Many people I see in Alexander Technique sessions, carry themselves in a way that smashes the belly, making digesting and breathing difficult.  They often don’t want to feel the presence of the belly.  But BOY, when they do, there is a rush of emotion and feeling.  Breath moves the belly and they feel sensations, movement in the digestive tract that is at first frightening, and then, liberating.  Anger, power, fear, freedom all feelings that are visceral.  And then, confidence.

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We deserve our bellies.  We deserve to feel the power, the confidence and the joy that our bellies give us.  The power to bear children.  The power to trust our gut instinct.  The power to take up space in this world.  The power to breath fully and to breathe down into our truth.

Freeing our bellies grounds us on our feet.  We center ourselves through the difficulties life brings.  Letting your belly take up space gives you wholeness and self acceptance.  In order to experience the richness of life, we can honor and cherish the gift of our bodies and our bellies.

Your body is not a burden.  Your belly is not a curse.  Your body has miraculous abilities to heal, to experience life, and to relate to our fellow human beings.  Your belly is big and breathable.  Your belly is precious.  I invite you to love your belly, honor your belly, and to embrace your belly.  Let yourself feel your belly.

If you are ready to embrace your body, then join me for the LOVE YOUR BODY workshop, February 1, 8, 15, & 22 at 7pm in Los Feliz.

The Power of Your Sacred Pelvis

Your lovely lady hipsYour pelvis is a physical center of nerves, muscles, organs and bones which connect you to your creativity, sensuality, and confidence.   When you are suffering from pelvic pain, lack of sensation, and/or inflexibility, you can struggle with intimacy, personal power, well-being, and living passionately.

 

During Alexander Technique sessions, I meet many clients who do not have an awareness of their pelvis, groin, and lower abdomen.  It almost seems as if that is a “No Man’s Land”  (Or No Woman’s Land).  Women, especially, are taught to keep the knees together or we will expose ourselves and possible be labeled a slut.  Somewhere in our historical education, we were told that our pelvises and the organs and nerves contained within them are dangerous or that they will get us into trouble.

 

Ironically, we have pelvises with reproductive organs and highly sensitive nerves that tap us into our sensuality, our sexuality, and creativity.  We are made to be sensual because we have the equipment to be so. A very thorough historical and anatomical volume that I highly recommend is a book titled “Vagina: A New Biography” by Naomi Wolf.

 

 

The anatomy of the pelvis, hip joints, spine, and diaphragm are interconnected. With a clear understanding of A full human leg, anterior view, showing bones and joints in situyour pelvic center and the gripping you hold here, you can release old patterns of fear, armoring, and constriction, letting your juices flow. Your joy and your passion can inform your relationships, your work, and your artistry in the world.  Your hips will open, your breath will drop down, and you will SHINE.

With the gentle and sophisticated hands-on guidance of Alexander Technique on your head, neck, and spine, the soothing freedom of Breathing Co-ordination of the ribs, belly, and diaphragm, and exploration of the pelvic anatomy (CLOTHES ON OF COURSE), you reach a profound calm state in the nervous system and discover HOW to release the muscles and joints of your sacred center.

 

I have seen people transform in Alexander Technique sessions.  There is a fire within that is unleashed as a young female actor allows her abdominal wall to soften and move with her breath.  An older man in his 60s stands big and tall and is reminded of his strapping stature when he was younger.

 

What lies dormant in your pelvis?  What creative endeavor have you given up on?  How have you shrunk yourself?  Begin to observe your pelvis.  What is it like to let your breath move you deep down into the pelvic floor?  How do you feel when you five your groin some space and uncross your legs?

I look forward to hearing from you!  Reply in the comments below and please share.

 

I’m a certified teacher in Jessica Wolf’s Art of Breathing


Sunday January 5 I completed Jessica Wolf’s Art of Breathing Certification for Alexander Technique teachers.  This training is only for Alexander Technique teachers who have taught for at least 5 years.

The training focused on breathing coordination and the redevelopment of the diaphragm integrated with the Alexander Technique.

What brought me to Alexander Technique 15 years ago was chronic and excruciating hip and low back pain which I now know was associated with scoliosis.

I didn’t have extreme scoliosis but enough of a curve in my spine which led to tension, stress, and pain.  This pattern of tension and pain led to  a myriad of downward pulls that cranked my shoulder up to my neck, curved my spine and ribs to the right, and yanked my left ribs down into my left hip and leg.

Unconsciously, these habits hindered my free breath and the development of my ribs and diaphragm.

I had worked with Jessica in workshops and every time I FELT the curves and twists of my spine and the asymmetry throughout my ribs.  With just a taste of freedom and release throughout my spine, ribs, and hips, I could tell that my left low back and ribs had the potential to move and release.

There was  an old pattern of collapse and rigidity that was interfering with my vital capacity (the amount of air that can be taken in by the lungs).  Unravelling the torque in my spine altered not only my physical state, but also my emotional and psychological experiences.

During one of my last sessions with Jessica, my left low back and ribs started to move not because I was doing something or forcing them to move but because I stopped gripping and tightening the muscles that were chronically locking my ribs and low back.

What an overwhelming sense of bliss.  I experienced energy or a feeling of a vibration tingling from my back down my leg.  My stress levels dropped and I felt a connection to my self and my sense of well-being.  What a relief!

I have been a AmSAT certified Alexander Technique teacher for 10.5 years and now I am integrating Jessica Wolf’s Art of Breathing into my work with clients who want a powerful and pain free body, a resonant voice.

Redeveloping the diaphragm and bringing conscious awareness to breathing coordination can help people suffering from respiratory difficulties like asthma or emphysema or unleash the power and resonant voices of actors, lawyers, or public speakers.

For more information regarding breathing coordination and Alexander Technique, email info@AlexanderTechniqueLA.com.

 

Cast on ‘True Blood’ after Alexander Technique

Self-Sabotage Solutions: Sharon Jakubecy and the Alexander Technique
by: Michelle Luchese www.MichelleLuchese.com

 


  “Just wanted to let you know, that my first audition back I was thinking about everything you taught me and     walked in with confidence and just innately took a breath before beginning and I booked it!! It’s a Co-Star on   True Blood and I’m so excited, thank you so much!! What an awesome way to start off 2011. I just had to tell   you!”
-Michelle Luchese www.MichelleLuchese.com who played the role of young woman who is an anti-vampire       campaigner in the fourth season of True Blood

 

 

So often we walk into an audition room and clench up only to have inhibited the very gifts they have asked us to show them! What do you do to stop this constant innate self-sabotage? Well I found a lady with some answers, people, and here is what Sharon Jakubecy’s expertise taught me today!

Sharon first approached me about checking out one of her private Alexander Technique classes for my blog and I was more than happy to stop by and see exactly what this technique I’d always heard of, was actually all about. Now I can officially say, Sharon has taught me the art of allowing my body to tell me how to relax.

We started by learning how to relax the head into it’s natural upright position, trying to get away from this thing that had somehow become habitual. Checking out my normal everyday walk in her mirror, we noticed that my head was darting forward in some sort of attack mode! Once I understood not where specifically I needed to move my head to fix this, but how to relax into the correct position, we talked about the differences between what my body naturally wants to do and that of which I could do with all the extra space in my lungs if I just freed up and allowed my body to be centered, grounded, and full of breath. It seems that starts with just allowing your head to find it’s proper place, all through relaxation, as opposed to forcing it into some unfamiliar territory.

It’s amazing how resilient the body is. I was afraid the slump in which I had allowed myself to hangout had become my new posture, but not so. With Sharon’s adjustments through light touching to some tension points, I found a healthy, strong, centered stride and was on my way. She has this amazing bullshit-detecting mirror in her studio and she had me going back to my previous slump position as we worked, so as to see the progress. It was fascinating! Not only did I feel so much more in my power, I looked it too!

Sharon asked where and when my clenching usually occurs and I said that first few minutes in the room at auditions. So we did a couple mock auditions, coming in centered, then again coming in flustered from being late but taking just a second to catch my breathe and center myself just before opening the door. And what I walked out of her door with, was a whole new idea of what confident and grounded means. It’s not just a state of mind people-oh no-it’s an actual thing you can practice and ask your body to keep reinforcing. I’m so excited to use it next time I audition!!

(And she did it!)  If you have a big audition, pitch meeting, or interview, call TODAY to set up your Introductory Alexander Technique session.  CALL (310) 383-1796 for information and to schedule your first session.

 

 

Damaging Mistakes People Make with Breathing

I just finished an Alexander Technique session with a client who is returning to lessons after about a year. He has been experiencing lower back pain. What stood out to me while we were catching up was not only how he was carrying his head forward of his body but also that he was working very hard to breathe in and then holding his breath.

When I asked him what he noticed when he was inhaling, he recognized that he was lifting his shoulders and tightening his neck. After he breathed in, he identified the huge amount of muscular effort he used to hold the breath in. His leg muscles tightened. His abdominal muscles clenched. AND, His lower back was overly arched and gripped. This habit made his lower back hurt.

I then showed him the video below:

He was able to see that his neck and shoulders were not supposed to work in order to receive breath. I put my hands around the bottom edge of his ribs so he was aware of the movement of his back and ribs with his breath. Here is the trick: Let breath out (instead of breathing in)

“Sharon! I feel so relaxed!!! Letting breathing out is so calming. I am always working so hard to breathe in.”

Check if you are making these mistakes with your breathing:

1) Breathing in by lifting your chest and shoulders. This requires many muscles in upper body to grip and tighten and prevents your diaphragm from moving properly in order to take in breath.

2) Holding in breath after the inhale. Holding your breath actually requires your muscles to work unnecessarily. You will also start to feel frantic, panicky, anxious, and/or nervous.

3) Controlling the breath. Your body breathes better than you do. If you are breathing in deeply, you are interfering with your body’s natural breathing coordination.

These mistakes can not only cause physical pain but also evoke nervousness, fear, and anxiety. Letting breath out releases muscles and allows your body to take care of you. Your breathes better than you.

If you want to look and feel confident when speaking to colleagues, potential clients, or that hot person that just walked into the room, join the email list at www.AlexanderTechniqueLA.com for video tips to be calm, confident, and charismatic!

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