Welcome
Fallyn Reynolds��Purdue University Global��HW499-Bachelor’s Capstone in Health and Wellness��Professor Holly Parker��April 3, 2026�Unit 6-Complementary and Integrative Medicine�Lesson 2��
Agenda
Introduction
Benefits of Breathwork
Trigger Warning Journal
Stressors
Breathing Practice
Meditation
Break out room (5 min guided Meditation)
Great Escapes
Summary and Resources
What is next
Introduction�your breath is valuable : Benefits
What is breathwork
This is a technique centered around acknowledging your breath and the function it has in your body. It is a eastern medicine practice that helps to calm the body.
Physical reactions to stress
Stress in the body manifests into aches and pains, Digestive issues, headaches, and even insomnia.
Make it interactive
You have two systems that operate in tandem helping you regulate stress. One is sympathetic and the other is parasympathetic. The sympathetic nervous system. Has a response called fight or flight which reacts to stress or danger and can increase heart rate and rational actions. The parasympathetic nervous system reacts to periods of stress or danger to relax the body. Breathwork is a way to manage stress and invite calm into your nervous system (Cleveland Clinic, 2023). along with yoga or meditation you will find relief.
Feel Something Say Something�Journal (Journal on Zoom Call within a Breakout Session)�online journal worksheet will be supplied
Journal it Please, take 20 minutes to write down 5 Instances of stress throughout your day. State what The trigger was and how? you managed to come back to a state of calm. Click here to Download Journal.
Notice the patterns
When you look at your journal, do you notice yourself distracting away from what is stressing you out? Instead of taking time to acknowledge it?
You carry a great toolbox
Having holistic techniques allow you to control your nervous systems internal response and the external output from that response. I want you to use your breath as a tool to manage stress. Let's look at what general stressors are.
Stressors
Area of Health | Stress Impact | Tools (Mindful Meditation, Guided Meditation, Yoga, ) |
Mental | Miscommunication, intrusive thoughts, overthinking, irrational decision-making | Practice sitting meditation As you practice sitting meditation, you’ll become increasingly aware of not only the physical sensations within you and other sensory stimuli, but also your thoughts and emotions. This is among the most important reasons for practicing mindfulness: It allows you to learn about what’s going on “under the hood” regarding the stories you tell yourself, the narratives that fuel and drive your behaviors. This is especially beneficial when it allows you to observe patterns of living that don’t necessarily serve your health and well-being or the quality of your relationships (Stahl, B., & Goldstein, E., 2019). |
Emotional | Increased Heart rate, Nervous system dysregulation, disrupted bowels, migraines, Muscle pain and weakness | Women often experience significant emotional changes during the luteal phase, including depression, anxiety, and irritability. These mood disturbances are frequently accompanied by physical symptoms such as breast tenderness, abdominal pain, headaches, and swelling. Both the emotional and physical symptoms typically resolve naturally with the onset of menstruation.(Li et al., 2026). Yoga supports the nervous and endocrine system, improves circulation to reproductive organs, and promotes detoxification, while also reducing stress and enhancing hormonal regulation.. |
Physical | Detachment, confusion, fear, aggression, impulsive reaction, depression | Physiologically, yoga calms the nervous system, supports hormonal balance, improved circulation to reproductive organs, and aids in detoxification of the liver and surrounding muscles. Physiologically, it helps reduce stress and enhances the hypothalamus. Ability to regulate hormones(Nasibova, 2026). |
Spiritual | Loss of purpose, Loss of connection, Loss of belief | Guided meditation is a convenient tool in everyday life to recenter yourself give your emotions notice and reconnect yourself to your spirit. Using your breathing to slowly recenter to heart head and body will be a valuable tool you can use in small increments to stay grounded and balanced. Let's learn how to breath for recovery--> |
Quick Stress Assessment:�click here�you deserve balance,�patience, and pain relief.
Be Intentional: we breathe naturally to oxygenate our blood but breathe is so much more than that.�Find: a place where you hear only you breathing.�Silence: all thoughts (Do not worry they will not be forgotten just muted)�hear: how unique the sound is. feel your chest rise and rest. Notice how it fills your diaphragm and straightens your posture naturally. Place your arms out to the side as if you are inviting it into you. This opens the chest and allows more movement. �Hold: in for 10 seconds and release slowly. This one deep breathe has just fed your mind, body, and spirit. �(repeat 4 times while focusing on one positive thought)���Remember you do this automatically and when you use, you’re breathe to heal through yoga and meditation it becomes a tool to calm.
1-2-3 Breathe
Let’s Meditate together
Guided Meditation 10 mins (Via video in session)�use the Mindful Meditation handout to help guide you at anytime�
Take one moment to come back to your space and ground yourself in the present. Pay attention to how you feel.
Delivering with confidence�
Great Escapes
Complementary & Integrative Medicine (CIM) Techniques and
Local resources
Recommended Locations:
Nervous System Healing Through Movement & Breathwork
For more recommendations or partner experience please
Email me: Fayted1@fayted4u.com
Summary
Complementary and integrated medicine (CIM) emphasizes a holistic approach to health by addressing the mind, body, and spirit rather than focusing solely on symptoms. It combines traditional medical treatments with evidence based alternative practices such as Yoga, Meditation, and Nutrition to improve overall well-being. CIM promotes prevention through lifestyle changes and supports the management of chronic conditions like stress, anxiety, and obesity. Overall, It encourages patient centered care, powering individuals to take an active role in their health while using safe and informed practices.
Keep Going🡪
Resources
Cleveland clinic, (2023, May 19). What Is Breathwork? A Beginner’s Guide-https://health.clevelandclinic.org/breathwork
Li, X., Li, D., Liu, Y., Zhou, C., & Wang, X. (2026). Regular Yoga Modulates Attention Bias During the Luteal Phase in Women with Premenstrual Syndrome. Brain Sciences, 16(1), 36. https://doi.org/10.3390/brainsci16010036)
Nasibova, S. S. (2026). Coping Strategies of Women in Stress Condition: Attitudes and Behavioral Differences. German International Journal of Modern Science / Deutsche Internationale Zeitschrift Für Zeitgenössische Wissenschaft, 120, 28–30. https://doi.org/10.5281/zenodo.18313006
Stahl, B., & Goldstein, E. (2019). A mindfulness-based stress reduction workbook (2nd ed.). New Harbinger Publications, Inc.