Move your body for 20 minutes in a way that feels kind:
gentle Pilates, stretching, or a slow walk.
Movement reduces stagnation and improves circulation.
DAY 3 — ANTI-INFLAMMATORY MOVEMENT
Gentle Stretching to Soothe the Body and Calm the Nervous System
Movement can be one of the most effective tools for reducing inflammation—when it’s gentle, mindful, and supportive. Today’s practice focuses on slow, intentional stretching to release tension, increase circulation, and calm the nervous system.
In functional and integrative medicine, inflammation is understood as the body’s response to stress—physical, emotional, environmental, or nutritional. Stretching helps reverse this response. It encourages lymphatic flow, oxygenates tissues, reduces muscular tightness, and signals to the brain that the body is safe. This shift into the parasympathetic (rest and restore) state is where true healing happens.
Across traditions—from yoga to somatic therapies—gentle movement has always been seen as a pathway to reducing stagnation and restoring vitality. Today, you’ll experience this directly.
Why Gentle Stretching Reduces Inflammation
Releases muscular tension that can restrict blood flow and create inflammatory responses.
Improves lymphatic drainage, helping clear metabolic waste and toxins.
Increases hydration within fascia, restoring fluidity and reducing stiffness.
Regulates cortisol levels, lowering stress-driven inflammation.
Enhances joint mobility, reducing compensations and chronic strain patterns.
Supports digestion by creating space in the abdominal cavity and improving organ mobility.
This is about soothing, softening, and creating space—not pushing or straining.
Your Practice Today
✨ Guided Anti-Inflammatory Stretch Session
Click here to begin your Studio Australia Barcelona session with Director Natalia Laing:
Choose a calm, warm environment. Allow your breath to guide each movement, and move only within a pain-free range.
How to Approach Today’s Movement
Move slowly—let your body open naturally.
Breathe into areas of tightness to release tension.
Focus on long, fluid stretches rather than deep or forced ones.
Notice how warmth, softness, and ease spread through your body.
Finish with a few deep breaths lying down, allowing your nervous system to settle.
Think of this as restoring your body’s internal rhythm.
Optional Add-On: Short Grounding Walk
A 10 minute walk supports circulation and lymphatic flow, helping your body integrate the benefits of your stretch session.
Today’s intention
Move with softness. Choose ease over effort.
Allow gentle movement to quiet inflammation and bring your body back into balance.