THE WELLNESS WORDBREATHE
Inhale calm. Exhale tension.
Pause. Be present.
Choose peace.
CEO Corner
Breath is more than a reflex—it’s a reset button.
When you take the time to breathe with intention, you give your body permission to relax, your mind a moment of clarity and calm, and your nervous system a chance to rebalance.
Slower breaths. Greater impact.
October Tip
- Try 4–7–8 breathing: inhale for 4 seconds, hold for 7, exhale for 8. Repeat 4 times.
- Step outside for fresh air and natural light when possible.
- Pair deep breaths with a mindful moment—like a short walk, a stretch, or a few minutes of quiet.
- Inhale calm. Exhale what you don’t need.
October Reminder
- You don’t have to do it all.
- Slowing down is productive.
- It’s okay to rest and reset.
- Your breath is a powerful tool—use it.
You matter. Always.
Cycle-aware care
Wellness Through Every Season
Honor the season you’re in.
Menstrual Phase
Support & Restore- Prioritize rest and gentle movement.
- Choose iron-rich foods.
- Hydrate and nourish with warming foods.
- Honor what your body is asking for.
Follicular Phase
Explore & Energize- Set intentions and focus on goals.
- Protein, complex carbs, and healthy fats support steady energy.
- Try something new.
- Stay consistent with movement.
Ovulatory Phase
Shine & Strengthen- You may feel your best—use that energy!
- Eat to support hormones and muscle.
- Celebrate your strength and confidence.
- Connect with others.
Luteal Phase
Nourish & Nurture- Focus on magnesium-rich foods and hydration.
- Prioritize protein and fiber.
- Gentle movement soothes the body.
- Give yourself extra grace.
Perimenopause & Menopause
Adapt & Thrive- Support bone, heart, and brain health.
- Protein, calcium, vitamin D, and omega-3s matter.
- Manage stress and prioritize sleep.
- You are strong, capable, and not alone.
Move • Nourish • Recenter
Make Space to Breathe
The iCare Pilates Pick of the Month
Swan Dive
A beautiful back extension that opens the chest, strengthens the spine, and encourages deep breathing.
- Lie on your stomach, hands under shoulders.
- Inhale to lengthen your spine.
- Exhale as you lift your chest, keeping hips down.
- Hold for 3–5 breaths.
- Lower with control.
Add Heel-to-Butt Kicks
While holding the Swan Dive position, alternate heel-to-butt kicks.
Kick the right heel toward the glutes 2 times, then the left heel 2 times to complete 1 set. Repeat 2–3 sets.
Fruit of the Month
Pear
Nature’s gentle support. Pears are rich in fiber, vitamin C, copper, and have a high water content. They’re a perfect fall fruit to support digestion, hydration, and overall wellness.
Little-known pear benefits
- Fiber—especially pectin—feeds beneficial gut bacteria and promotes digestive regularity.
- Pears may help regulate blood sugar because their fiber slows digestive absorption.
- Antioxidants support heart health and immune function.
- Potassium and fiber support healthy blood pressure and cholesterol levels.
Don’t skip the skin: The skin contains fiber and polyphenols—be sure to wash and enjoy!
Mindset Moment
“Sometimes the most productive thing you can do is breathe.”
Pause. Be present.
Choose peace.
Monthly Challenge
Take 10 minutes each day to slow down and breathe.
Small steps.
Big shifts.
Affirmation
I breathe in calm.
I breathe out tension.
I am present.
I am enough.
Add More Breathing to Your Day
- Start your morning with 5 deep breaths.
- Take 3 breath breaks throughout your day.
- Breathe before meals to reset.
- Try box breathing: inhale 4, hold 4, exhale 4, hold 4.
- End your day with 5 slow breaths.
Did You Know?
Deep breathing activates your parasympathetic nervous system—the body’s “rest and digest” mode—which can lower heart rate, reduce cortisol, and support better focus, mood, and sleep.