We live in a world where sitting has become the norm.

We sit to work, to drive, to eat, to scroll, to rest.

And yet, our bodies were never designed for stillness over long periods of time.

At Simo Breath, I often say:

It’s not just stress that’s exhausting you — it’s stagnation.

If you find yourself easily distracted, dealing with aches and pains, struggling to sleep, or feeling tired and erratic, prolonged sitting may be silently working against you.

What Happens When We Sit Too Much

When the body remains still for long periods, several things happen at once:

circulation slows

oxygen delivery decreases

lymphatic flow stagnates

posture collapses

breathing becomes shallow

the nervous system drifts into low-grade stress

Over time, this creates mental fog, physical tension, emotional flatness, and chronic fatigue.

Your body isn’t lazy — it’s under-stimulated and under-oxygenated.

Sitting and the Nervous System

Long hours of sitting compress the diaphragm and restrict natural breathing.

This signals the nervous system that something is “off,” keeping the body in a subtle fight-or-flight state. The result?

poor focus

restless sleep

increased anxiety

low energy

Mood imbalance

Your breath shortens. Your body tightens. Your system forgets how to reset.

The Simo Breath Solution

At Simo Breath, we don’t just encourage movement — we teach intentional activation.

1. Micro-Movement to Wake the Body

Simple practices like:

bouncing

shaking

Tapping

brushing

spinal waves

reactivate circulation, stimulate the lymphatic system, and release built-up tension from sitting.

Even a few minutes can change your state.

2. Breath to Counteract Sitting

Rhythmic breathing re-expands the lungs, restores oxygen flow, and rebalances posture from the inside out.

Breath becomes movement — even when you’re still.

3. Shaking to Reset the Nervous System

Gentle shaking activates the vagus nerve, releasing stress stored in the body and bringing you back into regulation.

This is especially powerful if you sit for long periods during the day.

4. SOMA Music + Breath for Mental Clarity

SOMA music entrains the brain into coherence, helping counteract the mental fatigue caused by prolonged sitting and screen time.

Your brain remembers rhythm.

Your body remembers flow.

Sitting Isn’t the Enemy — Stagnation Is

You don’t need to quit your desk job or overhaul your life.

You simply need to interrupt stillness with intention.

Your body thrives on rhythm.

Your nervous system craves movement.

Your breath is the bridge.

At Simo Breath, we help you turn everyday stress and stagnation into vitality, clarity, and balance — one breath, one movement, one reset at a time.

The post The Dangers of Sitting Too Long: Is Sitting the New Smoking? appeared first on Simo Breath.

This guide will give you everything you need: what IHT is, why it works, who should not do it, how to practice safely, SIMO Breath session structures, progressive programs (beginner → advanced), recovery, and how IHT supports the A.D.O.S.E. neurochemical system (Anandamide, Dopamine, Oxytocin, Serotonin, Endorphins).

Quick note: IHT can be powerful. This article is educational, not medical advice. If you have any chronic health condition (cardiac disease, uncontrolled hypertension, epilepsy, severe asthma, pregnancy, etc.), please consult your physician before starting. Stop immediately if you feel faint, dizzy, chest pain, severe breathlessness, or confusion.

1) What is Intermittent Hypoxia Training (IHT)?

IHT uses short, controlled periods of reduced oxygen (hypoxia) alternated with normal breathing (reoxygenation). This mild, repeated stress signals the body to adapt: improved oxygen efficiency, more resilient mitochondria, better blood flow, and often improved mood and cognitive clarity.

In breathwork practice, we can create safe hypoxic windows using breath holds (especially gentle exhale-holds), rhythmic breathing patterns, and mindful recovery—without equipment. More advanced IHT uses masks or altitude simulators; those should only be used with experienced supervision.

2) Why practice IHT — benefits (what people often report)

When practiced safely and consistently, IHT can:

Improve oxygen efficiency and aerobic capacity

Support mitochondrial health and cellular resilience

Improve sleep quality and daytime energy

Enhance mood, motivation, and focus (dopamine pathways)

Support autonomic balance — better heart rate variability (HRV)

Reduce inflammation and support recovery

Deepen breath-hold tolerance for freedivers and athletes

Paired with SIMO Breath rhythmic music, visualization and breath retention, IHT also helps trigger the A.D.O.S.E. neurochemicals naturally — leaving you calmer, clearer, and more connected.

3) Safety first — who should NOT do IHT (contraindications)

Do not begin IHT without medical clearance if you have any of the following:

Known cardiovascular disease (angina, recent MI, unstable arrhythmia)

Severe or uncontrolled hypertension ( uncontrolled by drugs)

Recent stroke or TIA

Severe chronic lung disease, COPD or uncontrolled asthma

Epilepsy or seizure disorder (breath-holds can be a trigger)

Pregnancy

Detachment of the retina

Serious psychiatric disorders (untreated psychosis, mania)

Recent major surgery or acute illness

Any condition for which a doctor has recommended you avoid breath-holds or hypoxia

Also avoid if you’re under the influence of alcohol, recreational drugs, or certain medications that affect breathing or blood pressure. When in doubt: check with your clinician.

4) Safety practices — what to do before, during and after

Before you begin:

Get medical clearance if you have any health concerns.

Hydrate lightly; don’t practice on a completely full stomach.

Practice in a safe, quiet place (seated with back support or lying on your back in a safe space). Avoid the bath, open water, driving, or operating machinery during IHT.

Have a spotter for longer holds or if you’re new.

Use a pulse oximeter if possible to monitor SpO₂ (see note below).

Avoid heavy cardio immediately before or after intense holds.

During practice:

Start gently and progress slowly.

Stop immediately if you feel light-headed, nauseous, dizzy, chest pain, or disoriented.

Keep your mouth/nose comfortable — SIMO Breath favors nasal breathing when possible.

Monitor your pulse and perceived exertion. If using a pulse oximeter, do not intentionally push SpO₂ dangerously low—most community protocols aim to avoid sustained drops below the mid-80s% (and modern practice recommends conservative thresholds). When in doubt, prioritize safety and comfort.

After practice:

Rehydrate, rest, and practise grounding (slow diaphragmatic breathing, walking, hydration, magnesium if appropriate).

Integrate with a short journaling or gratitude practice to reinforce A.D.O.S.E. pathways.

5) How SIMO Breath integrates with IHT — core principles

At SIMO Breath we integrate IHT into breath journeys with these principles:

Safety & gradual progression — start very conservatively.

Rhythm & music — use entraining music to calm the nervous system and guide breathing pacing.

Nervous-system first — always prioritize parasympathetic engagement (extended exhales, soft face, relaxed jaw) before attempting longer holds.

Retention on exhale (SOMA style) — SOMA and SIMO often use gentle exhale retention (kumbhaka) to create a mild hypoxic stimulus with a calmer nervous-system profile than aggressive hyperventilation + long inhale holds.

A.D.O.S.E. activation — sequence breathwork to stimulate Anandamide/Dopamine/Oxytocin/Serotonin/Endorphins naturally (music + rhythmic breathing + breathholds + warm-hearted visualization + community practice).

Recovery & integration — finish each session with grounding, slow nasal breathing, and a short gratitude or visualization anchor.

6) Practical SIMO Breath IHT protocols — safe, progressive templates

Below are conservative, progressive protocols you can use solo or in class. These are safe starting points and intentionally modest. Increase gradually only when comfortable and ideally under guidance.

A — Warm-up (4–6 minutes) — always do this first

Sit or lie comfortably. Relax shoulders and jaw.

2 minutes nasal diaphragmatic breathing: inhale 4, exhale 8 (long exhale to engage vagus).

1 minute gentle rhythmic breathing to music (in 4 — out 4) with soft eyes-closed visualization.

30–60 seconds gentle breath awareness — observe natural breath.

B — Beginner IHT Session (10–15 minutes) — 2–3x/week

Goal: brief hypoxic exposure with exhale retention.

Warm-up (as above).

Round Structure (repeat 4–6 rounds)

8–12 calm rhythmic breaths (inhale 4 / exhale 8) — build coherence.

Exhale fully, then gentle exhale-hold (kumbhaka) for 10–20 seconds (or as comfortable). Keep jaw soft and bring your chin to the chest. Observe sensations.

Recovery: slow nasal inhalation and 10–15 seconds relaxed breathing (allow oxygen to normalize).

Integration: 2 minutes slow diaphragmatic breathing (inhale 3 / exhale 6) + 1 minute gratitude journaling (3–5 things).

Notes: If you feel comfortable, add 5 seconds to holds weekly. Do not force.

C — Intermediate IHT Session (20–30 minutes) — 2–3x/week

Goal: increased tolerance; deeper breath-retention windows.

Warm-up (4–6 min).

Round Structure (repeat 6–8 rounds):

12–20 rhythmic breaths (inhale 3 / exhale 6) with music.

Exhale fully → exhale-hold 20–35 seconds (progress slowly) OR inhale-hold only if trained and comfortable (SIMO recommends exhale-hold for calmer autonomic response).

Recovery breathing 20–30 seconds.

Integration: 3–5 minutes of heart-centered breath (hand on heart) with visualization + journaling.

D — Advanced IHT Session (30–45+ minutes) — 1–2x/week

Goal: performance adaptation, freediving prep (advanced only).

Warm-up (6+ min) — extended coherence breathing and mobility.

Round Structure (8–12 rounds):

20–30 rhythmic breaths (in 2 / out 4) or SOMA circular breathing.

Exhale-hold 30–60+ seconds only if comfortable, practiced and supervised. Use pulse oximeter if available.

Recovery: long rhythmic recovery breathing (1–2 minutes between holds).

Integration: long relaxation (yoga nidra, 10–15 minutes) + magnesium, hydration, and sleep hygiene.

Important: Advanced holds and mask/altitude protocols should be supervised.

7) Progression plan (example 4-week starter)

Week 1 (Beginner)

2 sessions/week.

Exhale holds 15-30s, 2 rounds.

Focus: calming, nasal breathing, integration.

Week 2

2–3 sessions/week.

Exhale holds 20–40s, 2 rounds.

Add 60s longer recovery breathing and journaling.

Week 3

3 sessions/week.

Exhale holds 30–60s, 4 rounds.

Monitor how you feel during day (sleep, mood, HRV if available).

Week 4

2–3 sessions/week.

Consolidate holds at 40-75s.

Increase slowly after week 4. Aim to progress no more than 5–10s per week on total hold time depending on comfort.

8) How IHT + SIMO Breath activates A.D.O.S.E.

When we design sessions we purposefully sequence elements to release natural “feel-good” neurochemicals:

Anandamide — deep relaxation + breath retention + slow exhale help unlock a soft euphoria.

Dopamine — achievable breath-hold progress, rhythmic music, and mastery sensations increase motivation and reward. IHT can modulate dopaminergic pathways (supporting motor control and mood).

Oxytocin — group breathwork, compassionate sharing, and heart-centered practices increase bonding and trust.

Serotonin — improved sleep and mood with better autonomic balance.

Endorphins — rhythmic breath + sustained holds + music create natural endorphin release and pain-modulating effects.

We intentionally finish sessions with gratitude and connection to help embed these chemicals into long-term emotional patterns.

9) Equipment & tracking (helpful but optional)

Pulse oximeter (finger) — helpful to monitor SpO₂ (conservative use). Use it as safety info, not the only measure.

Heart-rate monitor / HRV device — great for tracking adaptation over time.

Comfortable mat / chair — practice seated or supine on a mat with a pillow.

Timer app / guided music — use a simple timer for holds; music at 60–120 BPM helps entrain rhythm.

Journal — track sessions, hold times, mood, sleep, and sensations.

10) Common Questions (FAQs)

Q: How often should I practice IHT?
A: Start 2x/week, increase to 3x/week as you adapt. Avoid daily aggressive holds early on.

Q: Can I combine IHT with cardio training?
A: Yes — but avoid intense cardio immediately after advanced holds. Use IHT on rest or light training days initially.

Q: Will I feel dizzy?
A: Mild light-headedness can occur. If it’s significant, stop, rest, and reassess. Don’t push through strong dizziness or fainting.

Q: Is exhale-hold better than inhale-hold?
A: For most people and for a calm autonomic response, exhale-holds (kumbhaka) are gentler and preferred in SIMO Breath work. Inhale-holds are used by advanced athletes with supervision, but we do use them as well.

Q: How long until I notice benefits?
A: Some people notice better sleep, mood, or resilience in days to weeks. Deeper mitochondrial and cardiovascular adaptations may take weeks to months of consistent practice.

11) Recovery, nutrition, and lifestyle support

Hydrate and ensure electrolytes; avoid heavy meals right before sessions.

Magnesium (consult physician) can support muscle and nervous system relaxation.

Sleep — get sunlight in the morning to entrain circadian rhythms

Movement — gentle yoga, walking, mobility work complement IHT.

Mindset — combine IHT with journaling, gratitude, and social connection for lasting change.

12) Red flags — STOP and seek help

End the session and seek medical help if you experience:

Loss of consciousness / fainting

Chest pain or crushing pressure

Severe breathlessness unrelieved by recovery breathing

Confusion, inability to speak, or severe dizziness

Heart palpitations or fainting

13) Sample SIMO Breath session (20 minutes) — ready to use

Arrival & grounding (2 min): seated, hand on heart, inhale 2 / exhale 4.

Warm-up  (4 min): nasal diaphragmatic breathing + body activation movement ( neurobics and shaking).

Rhythmic Breathing and Heart Coherence (4 – 8 min): 2 rounds in 4 / out 4 and in2 /out 4 with entraining music.

IHT rounds (3-6 min): 2  rounds of: 12 rhythmic breaths → exhale-hold 20s → recovery 30s.

Integration (3 min): hand on heart, slow nasal breath, visualization “I am safe.”

Journaling (2–5 min): 3 wins, 3 sensations, gratitude.

14) Final thoughts — a heart-centered invitation

IHT is not a shortcut or a performance stunt — it is a respectful, gradual dance with your body’s intelligence. When woven into SIMO Breath practice—held by music, breath rhythm, and compassion—it becomes a profoundly gentle way to build resilience, regulate emotion, increase vitality, and naturally activate A.D.O.S.E.

If you’re curious to try IHT safely with guidance, join a SIMO Breath small-group or book a 1:1 consultation. We’ll tailor the protocol to your history, goals, and nervous system needs.

The post Intermittent Hypoxia Training (IHT): A SIMO Breath Guide — Safe, Effective, and Heart-Centered appeared first on Simo Breath.

(A Slightly Ridiculous but Shockingly Accurate Parenting Guide)

If you’ve ever bought eggs at the grocery store and wondered what the difference is between caged, free-run, and free-range chickens…
well, congratulations — you already understand modern parenting.

Yes, my friends, the time has come to admit it:
we are raising our children the same way we categorize poultry.

Let’s explore these parenting styles, shall we?

1. The Caged Child

A.K.A. “He’s inside… again… playing Minecraft… at 2 PM… on a sunny day.”

These kids are the human version of hens stacked in little compartments, surrounded by:

LED screens

stale indoor air

the faint smell of yesterday’s pizza

and the mysterious ability to survive for hours on a single bowl of cereal

You know you have a Caged Child when:

Their natural habitat is the sofa

They communicate only in grunts

Their pupils dilate at the sight of Wi-Fi

They burn more calories blinking than moving

Their cardio routine consists of:

watching other people play sports on YouTube

running from chores

emotional sprints when the internet drops

Fresh air?  No, no.
That’s an exotic concept, found only in documentaries about the outdoors.

If you dare open a window, they hiss slightly — like vampires — because the sunlight threatens their gaming evolution.

2. The Free-Run Child

Not exactly wild… but allowed limited roaming within the perimeter fence.

These children are basically the ones who are “free” — but only inside the yard, under a parent’s watchful eye, like cute little garden chickens who aren’t trusted with full freedom because “cars exist” and “the world is dangerous place.”

You know you’re raising a Free-Run Child when:

They can go outside… but only within sight of mom yelling “NOT BEYOND THE HEDGES!”

Their idea of adventure is climbing a tree, but only the lower branches

They’ve never been more than five meters away from a snack source

You’ve said “Don’t go far!” enough times to qualify as a ringtone

These kids get occasional fresh air — usually when dragged outside by guilt, sunshine, or a parent desperately trying to reduce screen time.

They know what grass feels like.
They’ve inhaled actual oxygen.
They may have even seen a worm once.

This is parenting’s “middle path,” like Buddhism, but with more sunscreen.

3. The Free-Range Child

The majestic, fully roaming outdoor variety. The unicorn of modern parenting.

Ah, the Free-Range Child — wild, adventurous, slightly feral, but in a charming way.

They:

play sports

climb mountains

have friends who live in other postal codes

scrape knees like it’s an Olympic sport

know the taste of fresh air and freedom

wear mismatched socks , and don’t care because they’re BUSY LIVING

Free-Range Children are the ones you see riding bikes, travelling, joining teams, camping, discovering nature, learning independence, and returning home with stories (and bruises) that would give a helicopter parent a mild heart attack.

They breathe the good stuff:
oxygen, not recycled living-room molecules that have been shared by humans and houseplants for 12 days straight.

These kids will grow up with:  resilience, confidence, unforgettable memories, and a shocking ability to entertain themselves without electricity

They’re basically the pasture-raised, artisanally crafted, organic children of the parenting world.

Bonus: Breathing Fresh Air vs. Stale Indoor Air

Caged child: Breathes air that has done several laps around the living room, like yesterday’s spaghetti smell mixed with teenager hormones.

Free-run child: Breathes half-fresh air, half parental anxiety (“Don’t run!” “Not too high!” “Come back!”).

Free-range child: Breathes crisp oxygen strong enough to increase their lung capacity and probably their IQ.

And Adults? Oh yes… we’re poultry too.

Let’s face it:

CAGED ADULTS

Commute from chair → car → office → chair → couch

Haven’t seen daylight since last August

Think “fresh air” means standing near an open fridge

FREE-RUN ADULTS

Garden sometimes

Walk the dog (slowly, begrudgingly)

Do yoga once every three weeks

Proudly say “I really need more outdoor time” while scrolling Instagram

FREE-RANGE ADULTS

Hike

Travel

Try new things

Do breathwork

Have hobbies that exist in the physical world

Collect sunshine and adventures like loyalty points

Basically:  You can choose the egg carton you want to live in.

Moral of the Story

If kids (and grown-ups) were chickens, the free-range ones would live the longest, healthiest, and happiest lives — filled with movement, sunshine, curiosity, and, of course… fresh air.

So open the door.
Let the wild ones roam.
And maybe — just maybe — we can all become a little more free-range.

The post Raising Kids: Caged, Free-Run, or Free-Range? appeared first on Simo Breath.

how SIMO breath can help you stay calm, centered and connected in this busy time of the year.

The holiday season arrives wrapped in sparkling lights, gatherings, and traditions that warm the heart. Yet for many, it also brings something less magical and far more draining:

The Christmas frenzy.

The packed malls, endless to-do lists, financial pressure, family dynamics, late-night parties, sugar crashes, social expectations, travel, and disrupted routines…
All of it can tip the nervous system into stress mode before we even realize it.

Even moments meant to be joyful may feel rushed, overwhelming, or heavy—leaving little room for presence, connection, or genuine joy.

But it doesn’t have to be this way.
With conscious breathing, we can reshape our holiday experience from chaos to calm celebration.

Welcome to SIMO Breath for a Peaceful Holiday Season.

Why the Holidays Trigger Stress (Even When We Love Them)

The brain craves safety, predictability, and routine. December often brings the opposite:

Crowded spaces and sensory overload
Higher spending and financial decisions
Pressure to create “perfect” holiday moments
Travel and disrupted sleep rhythm
Emotional family interactions
More alcohol, more sugar, less grounding
Social exhaustion and pressure to buy the perfect gift!

This can activate the sympathetic nervous system (fight or flight), triggering:

racing thoughts

irritability or anxiety

shallow breathing

muscle tension

difficulty sleeping

emotional reactivity

feeling disconnected from yourself or others

Anxiety and depression

This is why many people find themselves saying:

“I love Christmas… but I can’t wait for it to be over.”

It should not be like this, we should be able to enjoy the Holidays without the stress around it.  But how?  The answer is the breath! The breath is our way back.

SIMO Breath: A Path to Holiday Nervous System Reset

Our Soma breath practices help the body naturally shift into parasympathetic mode—the state of rest, digestion, bonding, and emotional openness.

With guided breathwork, rhythmic breathing, music, and hypnosis-inspired cues, we stimulate the neurochemical balance of A.D.O.S.E.:

This is not escaping the season—
it is coming home to yourself within it.

A SIMO Breath Practice for Holiday Calm

Use before gatherings, shopping, cooking, or anytime you feel overwhelmed.

The “Calm Christmas Heart Breath” (3–5 minutes)

1. Sit or stand with both feet grounded.
2. Place one hand on the heart, one on the belly, make sure the hand on the belly       raises first.
3. Inhale through the nose for 3 counts.
   4. Exhale through the mouth for 6 counts.
   5. Repeat and internally say:

“I slow down. I choose to be present.”
“I let this moment be enough.”

Optional visualization:
Imagine you are breathing golden warm light into your heart, expanding calm with each breath.

SIMO Breath Reminders for Holiday Peace

You don’t have to attend every event.
You are not responsible for others’ expectations.
Rest is productive.
Joy grows in slow moments.
A calm nervous system is the greatest gift you can give yourself and those you love.

A Holiday Season with More Presence, Less Pressure

Imagine a December where you take the time to:

enjoy your tea or mulled cider without rushing
actually listen during conversations
feel connected rather than drained
choose gifts from a grounded place, not urgency
fall asleep peacefully, not wired and overwhelmed

The season becomes less about performance
and more about presence

Enjoy the moment!

Want support staying regulated through the season?

You might love:

• Session SIMO Breath Holiday Reset
  Monthly Nervous System Membership
  1:1 Breathwork for Stress & Burnout
  Couples Breathwork for Holiday Harmony
  Recorded guided sessions for calm & sleep

Check my website: simobreath.com

Final Reflection

The holidays were never meant to be a marathon of exhaustion.
They were meant to be a celebration of:

Light
Community
Love
Nourishment
Memory
Gratitude

May your breath be your anchor.
May your nervous system feel held.
May you move through this season with a calm heart and a relaxed body.

Because peace is a gift, too.

Much Love – Simona –

The post The Stress of Christmas appeared first on Simo Breath.

Founder of SIMO Breath

How SOMA Breath, IHT, and A.D.O.S.E. Support Neurological Balance

Millions of people struggle with Restless Legs Syndrome (RLS), a condition marked by an uncomfortable urge to move the legs, especially at night. For many, it disrupts sleep, mood, and overall well-being. Now, a recent study suggests that RLS may be linked to a higher risk of Parkinson’s disease, a neurological disorder associated with dopamine imbalance.

But here’s the encouraging part:

The very treatments used to support RLS, particularly dopamine agonists, may actually reduce the risk of developing Parkinson’s disease over time.

This emerging connection shines light on something powerful:
Dopamine regulation and nervous system health are central to movement, sleep, motivation, and emotional balance.

And this is where SOMA Breath, Intermittent Hypoxic Training (IHT), and the A.D.O.S.E. neurochemical framework offer a promising complementary approach.

Dopamine, Movement & The Nervous System

Both RLS and Parkinson’s disease involve disruptions in the dopamine system, the neurotransmitter responsible for:

Motor control

Motivation and reward

Focus and mood

Neurological signaling

The study showed that over 15 years: 

Of the population group with RLS without dopamine treatment, 2.1% were later diagnosed with Parkinson’s, whereas the ones treated with dopamine agonists, only 0.5% were later diagnosed with the same disease.

This is a four-fold difference.

While the cause-and-effect relationship remains unclear, the findings point to something essential:

Supporting the dopamine system may help protect long-term neurological health.

How SOMA Breath Supports Dopamine — Naturally

At SIMO Breath, we use techniques rooted in pranayama, rhythmic breathing, visualization, music, and Intermittent Hypoxic Training (IHT). Research suggests that practices like these may help the body regulate dopamine naturally.

Breathwork can influence dopamine by:

Increasing oxygen efficiency and mitochondrial function
Activating reward circuits without external substances
Improving sleep quality, one of the most disrupted aspects of RLS
Reducing chronic stress, which depletes dopamine stores

When you pair rhythmic breathwork with intermittent hypoxia, you have a neurochemical powerhouse. Many clients report:

Reduced stress-related restlessness

Better sleep and deeper relaxation

Improved mood and motivation

Decreased inflammation and tension in the body

The A.D.O.S.E. Formula: The Chemistry of Feeling Good

SOMA Breath works with the body’s natural production of A.D.O.S.E.:

When we breathe in specific rhythmic patterns, combined with breathholds and music entrainment, we stimulate a natural cascade of these neurotransmitters. Clients often describe the experience as:

“Like my nervous system is finally exhaling.”
“A deep restfulness I haven’t felt in years.”

Could Breathwork Help Restless Legs?

While breathwork is not a medical treatment, it offers supportive benefits that align with what many RLS individuals need:

Improved sleep quality

Reduced night-time restlessness

Decreased stress and anxiety

Enhanced circulation and oxygen utilization

Support for dopamine balance through natural, internal pathways

Magnesium, iron, and B6 may also help, and breathwork can be a complementary practice woven into a holistic plan.

A Simple Practice for Nighttime Restlessness

Try this before bedtime:

The Slow Melt Breath (4 minutes)

1. Breathe in through the nose for 4 seconds
   2. Exhale through the nose for 8 seconds
   3. Whisper internally: “It is safe to rest.”

This helps activate the parasympathetic nervous system, decreasing the urge to move.

Turn on your right side, it will help falling asleep faster.

The study’s conclusion is not a cause for alarm, but a reminder that the nervous system is adaptive, and we have tools to support balance.

For those facing RLS, sleep disruption, or neurological tension, breathwork offers a promising, empowering path — one that supports the body’s chemistry from within.

The post Restless Legs, Dopamine, and the Breath: appeared first on Simo Breath.

Drawing from Dr. John Gottman’s research on physiological arousal and emotional “flooding,” and integrating the holistic practices we use at SIMO Breath, couples can access a new level of calm, clarity, and intimacy. Breathwork offers partners a shared pathway for regulation, connection, and healing — both individually and together.

Why Couples Lose Connection: What Gottman Teaches Us

Gottman discovered that during conflict, many partners experience physiological flooding — a state where the nervous system shifts into fight-or-flight. In this state:

• Heart rate spikes
• Muscles tense
• Breathing becomes shallow
• Logic and empathy shut down

When the body is overwhelmed, communication breaks down. Words become sharper, listening disappears, and partners stop seeing each other with compassion.

You cannot connect when you are physiologically in survival mode.

This is why breathwork is so transformative: it brings both partners back into a state where connection is actually possible.

Breathwork: A Pathway Back to Each Other

Breathwork is more than a relaxation tool — it’s a shared language of the nervous system. When couples breathe together, they create physiological alignment: calmer heart rates, softer body language, and a sense of emotional safety.

At SIMO Breath, I guide couples through modalities that help them shift from reactivity to presence, from tension to tenderness.

Here’s how breathwork supports couples on their journey:

1. Emotional Regulation & Stress Reduction

Deep, intentional breathing activates the parasympathetic nervous system — the body’s natural “calm” response.

For couples, this means:

• Less reactivity during conversations
• Fewer escalations
• More space to actually hear each other
• The ability to respond with care instead of defensiveness
• A regulated body makes love easier.

2. Shared Breathing Creates Emotional Connection

Breathing in sync is powerful. Studies show that synchronized breathing can:

• Align heart rates
• Reduce stress hormones
• Increase emotional attunement
• Boost oxytocin — the “love and trust” hormone

It becomes an unspoken “I’m here with you,” felt through the body, not just the mind.

Many couples describe it as feeling “back on the same team” again.

3. Better Communication Through Mindfulness

When partners take a moment to breathe before responding, everything shifts.

Breathwork helps couples:

• Slow down their reactions
• Listen more deeply
• Stay present during difficult conversations
• Understand each other’s emotional states

Instead of speaking from fear or frustration, they begin speaking from awareness and intention.

4. A Deeper, More Intimate Bond

Breathing together opens the door to vulnerability.

Shared breath creates:

Softness / Safety /Openness/Presence/A sense of unity

It becomes a ritual of intimacy — one that strengthens emotional and physical connection.

Many couples say that breathwork becomes their favorite way to reconnect after long days or stressful moments.

5. Releasing Past Wounds

Breathwork can access the deeper layers of the subconscious where old hurts live. Guided sessions help partners:

• Release emotions or memories that fuel conflict
• Heal past experiences individually and together
• Break patterns that repeat again and again
• Replace tension with understanding and acceptance

This creates space for a more conscious, aligned relationship.

Breathwork You Can Start Today as a Couple

Here are simple practices to try together:

1. Synchronized Breathing

Sit facing each other.
Inhale together for 4 counts, exhale for 4.
Let your bodies naturally fall into rhythm.

2. Hand-to-Heart Breathing

Place your hand on your partner’s chest, and let them place a hand on yours.
Breathe slowly and feel each other’s rhythm.

3. The Pause Breath During Conflict

Before responding, take a slow inhale and long exhale.
This one breath can change the entire direction of a conversation.

4. Guided Couple’s Breathwork

Follow a guided session specifically designed for couples to deepen your connection and regulate your nervous systems.

A Journey of Love, Breath, and Presence

When couples bring breathwork into their relationship, they step into a shared journey — one of healing, understanding, and deeper love.

The breath becomes a sanctuary.
A place to return to each other.
A place to soften, reconnect, and remember the bond beneath the noise of daily life.

At SIMO Breath, I guide couples through breathwork sessions and journeys that help them:

• Rebuild connection
• Calm conflict
• Open communication
• Heal emotional wounds
• Strengthen intimacy
• Rediscover each other

Because love grows where the nervous system feels safe.

Breathe. Love. Reconnect.

Much Love. Simona

The post Couples’ Breathwork: How Conscious Breathing Deepens Love, Connection, and Communication appeared first on Simo Breath.

As someone who teaches people how to work with their breath to regulate the nervous system, I find this research fascinating.

When we understand how instinctive reflexes like yawning support our wellbeing, we can appreciate that our bodies are always working for us, not against us.

Let’s dive into some of the surprising science behind yawning — and why it deserves much more respect than it gets.

1. Yawning Helps Wake Up the Brain

Although yawning often happens when we’re tired, the reflex itself may actually serve the opposite purpose.

Studies show that immediately after a yawn, there’s a measurable increase in:

Heart rate 

Skin conductance (a marker of alertness)

Nervous system activation

In other words, yawning acts like a natural internal reset button, gently stimulating the brain when our attention drifts or our arousal levels drop. This often happens during quiet, low-interaction activities like studying, driving, or watching TV.

Specialists have even compared the body’s response during a yawn to the effects of caffeine — a temporary boost in alertness without the side effects.

Scientists also discovered a link between brain size and yawning length. Small – brained animals, with fewer neurons in the cortex, had shorter yawns, while larger-brained animals had longer ones. Humans have the longest yawns of any species.

Animals, will often yawn before they attack and then yawn again when the fight is over.  

2. Yawning Helps Cool the Brain

One of the most fascinating modern theories is that yawning acts as a cooling mechanism for the brain.

Research in humans and animals shows:

Brain temperature rises before a yawn

Then drops during and after the yawn

Returning the brain to an optimal operating range

This makes sense when you consider what happens physically:

Deep inhalation brings cooler air into the body

Blood flow to the face and head increases

Tear production and jaw movement help dissipate heat

Many neurological conditions — including migraines, anxiety, heat stress, and even stroke — can trigger excessive yawning because they elevate core or brain temperature. The body responds with yawns in an attempt to restore balance.

This is yet another reminder of the body’s incredible self-regulating intelligence.

3. Yawning Is Linked to Empathy and Social Bonding

One of the most surprising discoveries is that yawning has a powerful social and emotional component.

Contagious yawning — when you yawn because someone else does — is more likely to happen when:

You know the person, You feel connected to them, You have higher empathy levels

In fact, research shows:

Close friends and family trigger contagious yawning far more than strangers

Children under 4–5 years old, whose empathy circuits are still developing, rarely catch yawns

People with conditions that affect social connection (like autism or schizophrenia) show reduced contagious yawning

This suggests that yawning acts almost like a non-verbal emotional synchronizer — a way that social species subtly attune to each other.

As a breathwork facilitator, I see this often: the way people’s nervous systems mirror, synchronize, and co-regulate during sessions. Yawning becomes part of that shared physiological language.

4. Yawning Helps Equalize Ear Pressure

This one is more familiar: yawning helps open the eustachian tubes, equalizing pressure in the ears during changes in altitude (such as on airplanes or elevators).

While not the main purpose of yawning, it’s a handy secondary benefit — another example of how the body uses natural reflexes to maintain comfort.

5. Yawning Is Not Caused by Low Oxygen

For many years, it was believed that yawning occurred when the body needed more oxygen.

But modern research shows this is not true:

Increasing oxygen levels does not reduce yawning

Increasing carbon dioxide levels does not trigger yawning

So if yawning is not about oxygen, we now understand it as a multifunctional reflex related to arousal, temperature regulation, social connection, and resetting the nervous system.

A New Perspective: Yawning as a Gift, Not a Flaw

Yawning is such a common, universal behavior that we often overlook its wisdom.

Across species — from humans to chimpanzees to birds — yawning appears to play important roles in:

Balancing the nervous system

Regulating brain temperature

Supporting social communication

Maintaining alertness

It even occurs in human fetuses as early as 20 weeks — a sign of how deeply wired this reflex is.

Rather than being a sign of disrespect or boredom, yawning may be one of our body’s ways of communicating its need for physiological or emotional recalibration.

Yawning and Breathwork: An Intriguing Connection

In SOMA Breath sessions, yawning is incredibly common. Participants often report:

Feeling sudden relaxation

Releasing emotional tension

Shifting into a calmer state

Or even coming back into alertness

Based on the science, this makes perfect sense.

Yawning may appear involuntary, but it often signals the body’s intelligence doing exactly what it needs — cooling the brain, resetting attention, releasing stress, or deepening connection.

In my workshops, I always tell my students:

“If you yawn, let it come. Your body is working with you.”

The post YAWNING: The Hidden Science Behind a Powerful Reflex. appeared first on Simo Breath.

By Simona – Founder of SIMO Breath

“In the beginning, the Lord God formed man from the dust of the ground, and breathed into his nostrils the breath of life; and man became a living soul.”
— Genesis 2:7

From the very first moment of creation, breath was the bridge between God and humanity.
It wasn’t the clay that gave life to Adam — it was the breath of God.

That sacred act — the divine breath entering human lungs — is a reminder that every breath we take carries a spark of the Creator. It’s not just oxygen; it’s spirit. In Hebrew, the word ruach means both breath and spirit. The same is true in Greek — pneuma — breath, wind, spirit.

Breath is how God animates us, sustains us, and connects us to Him.
And yet, in the rush of modern life, we forget. We breathe shallowly, unconsciously, and we lose touch with that divine rhythm.

Breathwork as Prayer in Motion

Many Christians see prayer as words — something we say to God.
But breathwork can become a form of embodied prayer — something we feel with God.

When we slow down, inhale deeply, and bring awareness to our breath, we are returning to the Source.
Each inhale becomes an act of receiving — God’s love, peace, and grace.
Each exhale becomes an act of surrender — releasing fear, guilt, and control.

In SOMA Breath, we use rhythm, breath retention, and intention to guide people back into that divine flow — the space where the mind quiets and the soul can listen. Many describe it as feeling “closer to God” — as if something ancient inside them has been remembered.

The Science and the Spirit

When you breathe deeply and rhythmically, your body shifts from “fight or flight” to “rest and restore.”
Your heart rate slows, your nervous system calms, and your brain waves move into a meditative state — the same state accessed during prayer and contemplation.

This is not coincidence.
It’s design.

God created our breath as the built-in mechanism for healing, connection, and peace. When we learn to use it consciously, we align our biology with divine intelligence.

Breathing with Intention

Here’s a simple Christian-inspired breath practice you can try:

1. Sit in stillness and close your eyes.
2. Inhale deeply through your nose for a count of four — imagine receiving God’s light and love.
3. Hold your breath gently for a moment — feel His presence within you.
4. Exhale slowly for a count of six — release any worry, doubt, or tension.

Repeat for a few minutes, silently saying:

“Be still and know that I am God.” (Psalm 46:10)

You’ll notice that your body softens, your mind clears, and your heart opens.
This is not just relaxation — it’s communion.

Returning to the Divine Breath

Breathwork is not about replacing faith; it’s about deepening it.
It’s a reminder that the same divine breath that animated Adam still lives in you today. Every inhale is a miracle. Every exhale, a prayer. Every Inhale we receive the Holy Spirit. Every exhale, we let go of doubts and fears

Through conscious breathing, we can quiet the noise of the world and rediscover the still, small voice within — the voice of God, guiding us home to peace, trust, and presence.

Breathe. Receive. Remember.
Because God’s breath is already within you.

With love and light,
Simona

The post Christian Breathwork appeared first on Simo Breath.

“Should I pay for dinner or will that seem patronizing? Should I open the car door, or will she think I’m being condescending? If I say what I feel, will I be accused of something I didn’t mean?”

The result is confusion, anxiety, and often, paralysis. In trying so hard to do the right thing, many men lose touch with their natural ease — their authenticity. And in intimate moments, that overthinking becomes overwhelming. The heart races, palms sweat, thoughts spiral… and the body, flooded with anxiety, simply shuts down.

This, too, is a war — the battle between mind and heart, fear and vulnerability.

Perhaps what men need most today is not to perform, but to breathe — to come back to their center, to release the pressure of “getting it right,” and to rediscover safety in simply being.

On this Remembrance Day, let’s remember not only those who fought on battlefields, but also the men quietly fighting for presence, purpose, and peace in a world that’s still learning how to redefine masculinity. Over the past few years, a quiet revolution has been happening among young men — and not necessarily a healthy one.
More and more are turning to Viagra, a drug once reserved for older men, not because of physical dysfunction, but because of anxiety, fear, and pressure to perform.

What we’re seeing is not a sexual epidemic — it’s an emotional one.

The Hidden Meaning Behind the “Blue Pill”

Viagra was never meant to be a tool for confidence. It was designed to improve blood flow for men with heart conditions, yet it found fame as a symbol of sexual power.
Now, many young men — often in their twenties — are using it as a shortcut to overcome insecurity, fear of rejection, or performance anxiety.

But here’s the truth:
When the body can physically perform but the mind is frozen in fear, the problem is energetic, not mechanical.
The nervous system is in survival mode — the breath is shallow, the heart is racing, and the body is not feeling safe enough to experience pleasure or connection.

This isn’t just about erections — it’s about the disconnect between body and mind that so many young men are silently facing.

The Real Issue: Performance Anxiety and Disconnection

Behind the growing dependence on Viagra lies a deeper cultural wound:
young men are being taught to “perform,” not to feel.

They measure their worth through external validation — sexual success, physical image, achievement — instead of inner awareness and presence.
The pressure to impress, combined with unrealistic expectations from pornography and social media, creates a constant loop of anxiety and self-doubt.

When we breathe in fear, the body contracts. Blood flow decreases, muscles tighten, and the very system designed for pleasure shuts down.

Breath: The Natural Antidote

At SIMO Breath, I see this pattern often — not only in men but in anyone disconnected from their breath and body.
Through our Soma Breath techniques, we help reprogram the nervous system, calm the mind, and restore natural balance.

When we consciously control our breathing — especially rhythmic breathing and breath retention — we activate the parasympathetic nervous system, also known as the “rest and digest” state.
This is where safety, connection, and pleasure become possible again.

Also, by breathing through the Nostrils, we do produce Nitric Oxide, a potent vasodilator that can help with natural sexual functions.

Try this:
Inhale deeply through the nose for 2 counts
Exhale slowly through the mouth for 4 counts
Repeat for 3 minutes, feeling the body soften and the mind quiet down

This simple rhythm begins to rewire the body’s response to pressure — transforming fear into confidence.

Reclaiming Masculine Energy Through Awareness

True power doesn’t come from a pill.
It comes from being present , breath, and connection — to oneself and to the moment.

When men learn to breathe through their anxiety rather than suppress it, they rediscover their authentic vitality — one rooted in calm strength, not in performance.

Viagra might awaken the body, but breath awakens the soul.
And from that place, intimacy becomes something real, not rehearsed.

If you’re ready to experience this transformation:

Join me for a SIMO Breath Journey, where you’ll reconnect to your breath, release pressure and anxiety, and rediscover natural confidence and inner power.

Breathe. Feel. Connect.
With love and light

Simona
Founder of SIMO Breath

The post Beyond the Blue Pill: Healing Male Performance Anxiety Through Breath and Awareness appeared first on Simo Breath.

by Simona Stramaccioni – Founder of SIMO Breath

We live in a world where teenagers are under more pressure than ever before. Exams, sports, social media, and the constant comparison to others create an environment where being “good enough” never feels like enough.

For many adolescents, this constant pressure turns into performance anxiety — a fear of failure or judgment that can take over the mind and body, negatively affecting their social behaviour, school and creating limiting beliefs.

What Performance Anxiety Really Is in teens

Performance anxiety is not just being nervous before a test or a big game.
It’s a deep fear of not measuring up — of being judged, rejected, or disappointing others.

It can show up as:

A racing heart or tight chest before an exam

Nausea or trembling before a performance

A mind flooded with negative, repetitive thoughts like “What if I fail?”

Avoidance — skipping school, procrastinating, or giving up on things that once brought joy

Need to take harmful substances in order to feel good and fit in

As a SOMA Breath therapist,  and someone who has personally experienced the effects of chronic stress and anxiety, I’ve learned that what looks like “a confidence problem” is often a nervous system problem.

Why It Feels So Overwhelming for teens

During adolescence, the brain is still developing its ability to regulate emotions and manage stress.
At the same time, external pressures grow — from grades and sports to friendships and appearance.

Combine that with:

High expectations from parents, family, friends, and teachers

Social pressure and fear of judgment

Past failures and  limiting beliefs that create anticipatory fear

A desire for perfection that feels impossible to meet

…and you have the perfect storm for performance anxiety.

When the body perceives danger — even if it’s just the thought of being judged — the fight-or-flight response kicks in.
The heart races, breathing becomes shallow, and the thinking brain shuts down.
This isn’t weakness — it’s biology. But it’s a biology we can retrain through the breath.

The Breath as a Tool for Transformation

Through our SIMO Breath techniques, I’ve seen how powerful conscious breathing can be in helping teens (and adults) regulate their nervous systems and rewire their relationship with stress.

When we use rhythmic breathing patterns, slow exhalations, and visualization, we send a clear signal to the body:

“You are safe. You are capable. You can handle this.”

Breathwork helps calm the overactive mind, improve focus, and bring the body back to balance — turning anxiety into energy, and fear into presence.

A Simple Practice for Teens Before a Test or Performance

Here’s a short breathing exercise you can teach your teen (or practice together):

1. Sit comfortably with your feet grounded.
2. Inhale through the nose for a count of 4, by pushing your belly out.
3. Exhale slowly through the mouth ( semi closed )mouth for a count of 8.
4. Repeat this for 1–3 minutes.

As you breathe, imagine confidence filling your body with each inhale, and tension leaving with each exhale. This technique activates the parasympathetic nervous system, calming the heart and quieting the mind.

Beyond the Breath: Supporting Teens with Compassion

Breathwork is most powerful when combined with emotional support and a healthy lifestyle.
Here are some simple but profound ways to help:

Shift the focus: Celebrate effort, not just results.

Encourage rest: Sleep, good nutrition, and movement build resilience.

Reframe fear: Teach that anxiety is simply energy — the same energy that can fuel excitement and focus.

Open communication: Let them talk about their fears without trying to fix them. Sometimes, they just need to feel heard.

And when anxiety feels too heavy to manage alone, professional guidance like cognitive-behavioral therapy (CBT) combined with breathwork can bring powerful results.

From Anxiety to Empowerment

At SIMO Breath, I’ve witnessed incredible transformations when people — especially young ones — learn to use their breath to come back home to themselves.
They begin to realize that they don’t need to fight their anxiety; they can breathe through it, transform it, and rise above it.

Performance anxiety doesn’t define who you are. It’s simply your body asking for safety — and your breath is the key to giving it that safety.

If you or your teen are struggling with performance anxiety, I invite you to join a SIMO Breath session where we’ll explore how breath, rhythm, and mindset can help release tension, restore confidence, and reconnect with calm energy.

With love and presence,
Simona
Founder of SIMO Breath 

The post Anxiety and Depression in Adolescence appeared first on Simo Breath.