Deep Breaths - On and Off the Massage Table

Breathing is a vital and relatively simple function in our bodies. Yet most of us impede this beautiful feature, which originates in our core. We hold our breath.

Here is an anatomy factoid that relates to breathing: our scalenes are small muscles that attach to the first two ribs and the cervical vertebrae. As a massage therapist who specializes in neck and upper body issues, I often work these little muscle fibers that contract and release with every breath we take. They can get a little rigid when we hold our breath. Massage can help soften them or relieve a spasm. If we are shallow breathers the scalene muscles (and others!) work extra hard. Holding-our-breath or shallow breathing go hand-in-hand with stress and anxiety. Stiff neck and compromised posture can develop easily from these patterns.

My self-care tip is to do some deep breathing during everyday moments. My professional invitation is to ask you to breathe deeply during bodywork sessions. It is one of the keys to receiving more deeply. Be curious about inhale and exhale; notice what can happen!

Notice and enjoy when you are doing deep breathing. The following signs will help you feel confident that it IS happening.
Our bellies move as the diaphragm gets into the action.
The breath is heard passing through our nose and mouth.

Add a new habit to benefit from breath. The following are a few ideas from my experiences:

-Make the exhale (out-breathe) twice as long as the inhale (in-breath). I enjoy this focus during some simple yoga stretches.

-Sing during stressful tasks. I sing get-ready instructions to my 5 year old in the morning while we hurry to catch the bus.

-Use the sound "om" to breathe and give your mind a focus and feel vibration energy. I do it in the car at stop lights and during my commute to and from Cotuit.

Deep breathing allows a release in the muscles, in the mind, and in the heart. As a Massage Therapist, I witness the subtle and obvious impact of breathing. I create a hold or pause during a massage session. I wait because I am listening to the shifts in the body. There is a sense of ease around my hands that follows a deep breath. I also witness obvious deep breathing with clients. You may relate to one of these examples. As it may remind you that bodywork has a special place in your life.
Some people snore... which a massage therapist often views as a compliment.
Some people have an emotional reaction with a few tears or a deep sob... we can breath very deeply during a good cry.
Some people yawn...and then I yawn too.
Some people take a deep breath when my techniques are challenging. This is a nonverbal way for me and a client to communicate about pressure limits.

Enjoy all that you take in. Enjoy your deep breaths.

Theresa Fallon graduated from the Santa Fe School of Massage in 2007. It was here that she learned the finer details of anatomy, kinesiology, and physiology. And, she fully embraced a healing arts education. She has woven her skills, gifts, and foundational biological science knowledge into a beautiful type of massage.

She uses Swedish massage in combination with anatomically specific strokes and often includes effective neuromuscular techniques that resolve muscle spasms or muscle tightness.

200 Hour Reflexology Certification Course

Thinking About Your First Massage?

Thinking about getting your first massage ever? You might be wondering what it will be like, and you may even be a little worried. A little pre-massage anxiety is normal for your first time, but it's not necessary :) Here's how it will go:

When you arrive, you'll be given a brief health questionnaire to fill out in the reception area. It's nothing too invasive, and it's mostly to find out if there's anything I should be aware of, like current injuries. Once that's done, I'll show you to my office where we'll have a conversation about your goals and your body. This isn't a test that you have to prepare for in advance, and there are no wrong answers.

Before we begin, I'll take you through the basics. I'll tell you how to lay on the table (you'll usually start face down, under the sheet and blanket) and we'll have a discussion about how undressed to get. It’s entirely based on your level of comfort: you can leave your underwear on, or you can choose to remove everything. The latter can be useful if you need some hip work, but it's always up to you! Rest assured that, whatever you choose, you'll always be securely draped. I'll only uncover the areas that I'll be working on, and everything else will remain covered and out of sight.

Once you're on the table, what do you need to do? You basically have one job: If something hurts, or if you're uncomfortable, I'd like for you to let me know.  Don't assume that anything is "supposed to hurt," or that "she knows best" or "I'm probably supposed to be this cold." No, please speak up! I may be knowledgeable about massage, but you're the expert on your own body. If something doesn't feel quite right, I want you to trust your instincts and flag me down. The first few massages are a process of learning about each other, and my intuition can only take me so far. Your in-body experience is uniquely yours; only you can help me tailor the massage to create a best experience.

Other than that, feel free to relax. You don't need to help me when I move one of your limbs—be a limp noodle and let me do the work. You don't need to keep your arms in any particular place, or do anything other than melt into the table. Don't feel like you need to make small talk either. You are here to fully relax and going inward is a big part of that process. I'd like you to really experience the massage. If that means talking or asking questions, please do. If that means being quiet and introspective, that's a wonderful way to help your body relax. We will have plenty of time to chat before and after the massage.

One last thing: I don't care about your leg hair. Don't worry about stubble, or cellulite, or the noises your abdomen makes during the massage (this is normal, by the way—part of the relaxation response). I've worked on thousands of people, and there is nothing wrong with being fully human on my table. If you think that your body is flawed in some way, rest assured that I thoroughly disagree with you.

After the massage, my main goal is to let you float on out. I may ask about any areas of pain that you had mentioned, and I may have a stretch to offer you. Other than that, we'll be handing you some water, making sure you are squared away for your next appointment (optional!), and seeing you on your way.

Thanks for reading, and feel free to share with any friends or family members who might be thinking about their first massage! I look forward to working with them.

While a world traveler, Megan is thrilled to be working with clients on her home turf of Cape Cod. Her work in organic farming and yoga ultimately lead her to pursue a career in bodywork, viewing these passions as the perfect triad intersecting body, mind and spirit – the whole health package.

Megan’s intention is always one of promoting well-being by way of total relaxation, believing it is in this state that the body’s innate ability to restore and heal itself are affirmed. 

Her touch is both strong and deliberate, while laced with long effleurage strokes intended to bring your nervous system into balance and promote healing.

Book with Megan on Wednesdays + Thursdays

Warm Spiced Almond Milk

For those patients who have been experiencing more issues with sleep and/or constipation this season, please consider trying this Warm Spiced Almond Milk.

It is a great transition nightcap for those trying to stay away from the alternative habits of alcohol and ice cream! Plus nutmeg is a great sleep tonic, even for kids! Enjoy. 

A favorite recipe in the Salazar household is:

warmed almond milk

3 parts nutmeg

2 parts ginger

1 part cardamon

maple syrup

Traditional Ayurvedic Spiced Milk
Serves: 2

2 cups Whole Organic Milk (I recommend San Benoit or Strauss- local, pasture-fed, happy cows)

1 cup water

3 cardamom pods (crack pods open so the seeds are exposed)

1/4 teaspoon of turmeric

1/4 teaspoon ginger powder

1/4 teaspoon of nutmeg (Only add nutmeg at night time- it acts as a mild sedative)

dash of cinnamon

dash of fresh ground black pepper

4-5 strands of saffron

1-2 tablespoons of maple syrup (to taste)


1. Put all ingredients (except maple syrup) in a medium sized pot- on med low heat, bring to a boil (watch it carefully, when milk boils it tends to boil over... this has happened to me many times)

2. Simmer  for 15 minutes. The water will allow the herbs to saturate into the milk, and it will boil off first.
Make it fresh every time (not ok to make a big batch and store it in fridge because the properties will change and it will become heavy and difficult to digest.)

3. If you think you are lactose intolerant, try starting off with only 1/2 cup and see how it makes you feel. Even though spiced milk is easier to digest than cold milk, it is still a bit heavy in nature. If your digestion is very weak you may not be able to digest it until your digestion improves.

ENJOY!!

A Deep, Slow Inhale; Winter is Coming

Spring and summer flew. The time was quick, exciting and its bright Yang energy whirled us forward; we came up and went out out out! The fun is done and now it is time for the slower energies of fall and winter to reign the coming months. The days are shortening, the light waning and the temperatures dropping. The Yin energies are growing and with them, we must follow their more passive pace toward a time of rest and rejuvenation. To better understand how to live seasonally, we again look toward the great outdoors for answers.

Fall on the Cape is a wonderful time of year- it is long, somewhat uneventful and beautiful. The leaves begin to change and drop. The plants end their cycle of growth and begin to die back into the earth. The animals begin their process of storage. The winds begin to howl and the weather becomes unsteady. Nature is readying itself for winter.

Like nature, we too must begin our descent inward. But before the full hibernation, it is wise to shed some "old" so that we can grow anew come the springtime. Shed your leaves and cleanse! Summer was a time of abundance and for most Americans, this includes an excess of "treats" (wine? beer? ice cream? fried food? etc.). We splurge and overload our systems. We have fun! Fall is the time to lighten up a bit and give our "habits" a break- even a week to a month can make a huge difference. The liver is truly the seat of metabolism and if we can lighten its load now, then come spring, it will feel much less burdened to burst forth up and out, lightly!

Of course winter is approaching quickly and our bodies do require a degree of fat [storage] for protection against the cold New England weather. Although, we still have the momentum of summer, it is not the best time to begin a weight loss regimen. For some, a little extra weight comes naturally. For others, weight loss may naturally cease. Be wise and "go with the flow". Patience will bring greater strength for true weight loss in the coming year.

Winter is coming and with it comes a time of preservation. Prepare to recharge your batteries from the go go go nature of fall and summer by spending time with yourself and closest family and friends. Enjoy the holidays. Cherish the glow of the fireplace and the warmth of hot drinks and hearty meals. Honor the extra "chub". Sit quietly with the silence and meditate deeply upon your coming year. Formulate your goals and remember your dreams. Listen. Rest and rejuvenate. Spring and summer will come again.

For more helpful tips on Living in Sync with Winter - please see our previous blog posts:

Hunkering Down for Winter -Part 1

Hunkering Down for Winter - Part 2

Dr. Deb Salazar is a Doctor of Oriental Medicine (NM) and Licensed Acupuncturist who specializes in women's health, fertility, and difficult/stubborn/chronic/recalcitrant disease. Deb uses Oriental Medicine as her vehicle to access health, balance and harmony. Besides the traditional tools of acupuncture, gua sha, cupping, moxa, herbs and bodywork, she also enjoys working with Ayurvedic Medicine, Western Herbalism, Homeopathy and Essential Oils.

Deb is available for appointments on Tuesdays, Wednesdays + Saturdays.