Lisa Stavrakas-LMT Yoga Massage Wellness Coaching

Why Breath Training Matters

Lisa Stavrakas, LMT
May – June 2026 • Vol 4, No 22

Do you primarily breathe through your mouth? Do you snore or struggle with sleep apnea? If you answered yes to any of these questions, your breathing patterns may be working against your health—not for it. Breathing is something we do automatically, yet how we breathe has a profound impact on our energy, stress levels, sleep quality, and overall well-being. The good news is that breathing is also trainable.

The Problem with Mouth Breathing
Humans are naturally designed to breathe through the nose. However, many people develop the habit of mouth breathing—often as a response to stress or environmental factors. Mouth breathing tends to be shallow, drawing air only into the upper portion of the lungs. This type of breathing can trigger the body’s stress response, activating the sympathetic nervous system (fight-or-flight) and increasing cortisol levels.

Over time, this pattern can lead to a cascade of dysfunctions:

• Reduced oxygen exchange and increased fatigue
• Tightness in the chest, ribs, neck, and shoulders
• Decreased lymphatic circulation and waste removal
• Stiffness in the thoracic spine
• Reduced diaphragm function
• Digestive issues due to diaphragm tension
• Increased snoring and sleep disturbances
• Sinus congestion from underuse

Shallow breathing doesn’t just affect the lungs—it impacts the entire body.

Why Nasal Breathing Is Essential
Nasal breathing supports optimal health in several key ways. The nose acts as a natural filtration system, helping to remove viruses, pollutants, and bacteria be-fore they enter the body. It also allows air to reach the lower lungs, where oxygen exchange is more efficient.

Breathing through the nose activates the parasympathetic nervous system—the “rest and digest” state—helping to calm the body, improve digestion, and reduce stress. It also enhances nitric oxide production, which improves circulation and oxygen delivery throughout the body.

The Role of the Diaphragm
At the center of effective breathing is the diaphragm—the body’s primary respiratory muscle, often referred to as the “second heart.”  A Pub Med article on how the diaphragm plays an indirect role in cardiac function mentions how heart failure is associated with diaphragmatic dysfunction, along with symptomatic manifestations—such as fascial muscle atrophy and weakness.

The diaphragm plays three critical roles: Respiration, Digestion, and Postural Stability. Yet, most adults use only a small fraction of their diaphragm’s full range of motion. This inefficiency can overburden the heart, contribute to high blood pressure, and impair overall circulation. When the diaphragm becomes tight or restricted, it affects not only breathing but also posture, digestion, and core stability.

Releasing Tension to Restore Breath
Proper breathing isn’t just about technique—it’s about restoring mobility. Restrictions in the muscles involved in respiration—such as the neck, chest, ribs, and serratus anterior (a side muscle along the top ribs)—can limit the ability to breathe deeply. Releasing tension in these areas is the first step to-ward retraining the breath.

Historical research, including work by Carl Stough, demonstrated that restoring mobility in the torso and rib cage could help patients relearn deep, functional breathing.

The Power of the Exhale
One of the most overlooked aspects of breathing is the exhale. Short, rapid breathing cycles stimulate the stress response, while slow, controlled exhales activate the calming parasympathetic system. Learning to extend and control the exhale can significantly reduce stress and improve overall breathing efficiency.

Breath Retention and Nervous System Balance
Breath retention—both conscious and unconscious—also plays a role in respiratory health. Unconscious breath holding can occur during stress, sleep apnea, or even while working. In contrast, conscious breath retention techniques can be beneficial when practiced intentionally.

Controlled breath retention (intermittent hypoxia) may:

• Increase CO2 tolerance
• Reduce stress and lower cortisol
• Stimulate nitric oxide production
• Support cellular regeneration

Practices such as kumbhaka (breath holding) and other pranayama techniques help build awareness and control over the breath.

Strengthening the Respiratory System
Breathing can be trained much like any other physical system. Techniques such as resisted nasal breathing—where airflow is slightly restricted during inhalation—can strengthen the diaphragm and respiratory muscles while calming the nervous system. Modern methods like inspiratory muscle training (IMT) and traditional practices such as pranayama both emphasize controlled breathing to improve function and resilience.

Low Pressure Fitness (LPF): A Holistic Approach
Low Pressure Fitness is a training system that integrates breathwork, posture, and core stability. Rooted in hypopressive techniques developed in Spain, LPF focuses on reducing excessive intra-abdominal pressure while strengthening deep core muscles. This method combines:

• Breath Control
• Myofascial Stretching
• Postural Training
• Neurodynamic Techniques

The goals of LPF include:

• Strengthening deep abdominal and pelvic floor muscles
• Improving posture and spinal stability
• Enhancing respiratory function
• Supporting circulation and venous return
• Preventing injuries & herniation
• Reducing symptoms of urinary incontinence
• Improving overall quality of life

By coordinating breath with movement, LPF creates a balanced and efficient core system.

A Return to Natural Breathing
Both ancient traditions like pranayama and modern scientific research point to the same conclusion—optimal breathing matters! It’s essential for health because it:

• Releases muscular tension
• Restores nasal breathing
• Strengthens the diaphragm
• Improves posture & core stability

We can enhance oxygenation, increase energy, reduce stress, and support the body at a cellular level.

Breathing is more than a basic function—it’s a powerful tool for transformation. And with the right training, it’s one of the most accessible ways to improve your health and vitality.

Lisa Stavrakas is an LMT, a Yoga Instructor, and an Ayurvedic Wellness Coach. Lisa has added Low Pressure Fitness to her holistic offerings for optimal health. She works with clients remotely through private online sessions and offers both in-person and virtual classes for those seeking guided support on their wellness journey.

Subscribe to Natural Life News

When We Fast and Focus on God and His Word, Transformation Happens!

Lisa Stavrakas, LMT
March – April 2026 • Vol 4, No 21

An Ayurvedic mono-diet fast, often called a Kitchari Cleanse,
is a gentle detoxification practice designed to rest the digestive system,
kindle the digestive fire (Agni), and balance the doshas (Vata, Pitta, Kapha).

Lent is a season in the liturgical church calendar that is dedicated to preparing minds, hearts and souls for Easter. On this day, many denominations around the world—including Catholics, Anglicans, Lutherans, and others—reflect the time that Jesus spent in the wilderness being prepared for His public ministry. In a similar way, Christians are challenged to maintain a posture of humility, acknowledging our dependence on God’s grace and mercy. Lent is a time to study and reflect on our thoughts, actions, and attitudes that separate us from the life God intends for His children. The stage is then set for the next 40 days, starting with Ash Wednesday in which people are encouraged to study the Bible, spend more time in prayer, have a regular schedule of fasting, and to be aware of the needs of the poor–and help meet those needs.

There is no “one way” of fasting that works perfectly for everyone. A fast is not a fad diet; it is an understanding of the fundamentals of eating and the relationship between thinking and food. Like Daniel in the Babylonian court, we can find a way of eating that is God-centered, enabling us to thrive and carry out God’s will. There are several different ways in which one can fast. For instance, an Ayurvedic cleanse is an ancient process that helps to gently nourish the deep tissues and guide the body into burning old, stored, fat-soluble toxins. It resets the digestive system with seasonal food and daily practices. The cleanse sets the stage for the body to naturally and gradually let go of the toxins that could affect emotions, mental clarity, and the immune system.

If we ate heavy, rich foods in the winter, which we all do to stay warm, in the spring, we are going to want to give the body a break and ease its natural process of detoxing. When the body holds on to these toxins, it creates congestion in the lymphatic system with symptoms such as: Allergies, rashes, itching skin, swollen hands or feet or holding on to more water, breast swelling and tenderness around the cycle, headaches, joint pain that moves around the body, swelling around the abdomen, cellulite, breast lumps, fibroid tumors, ovarian cysts, sore feet in the morning, sore throats, chronic colds, weak immunity, constipation, fatigue, and lack of mental clarity.

The reason allergies to pollen can be more easily triggered in springtime, may be due to your blood being too congested. Your body metabolizes winter fats in the springtime, making your blood rich, sweet, and thick. When afflicted in this way with congested blood, any single grain of pollen provokes a flood of mucus.

The best way to minimize mucus is by cutting back on foods that have similar qualities to mucus, such as thick, sticky, and rich. These foods increase the thickness and quantity of mucus, which  include dairy products (especially cheese), wheat & other heavy grains, and meat. When we detox or cleanse, we reset our digestive system, which can help alleviate seasonal allergies, symptoms from auto-immune diseases, and food allergies.

This Ayurvedic cleanse is based on a mono diet and is generally safer than most cleanses. The purpose of cleansing is to move out long standing imbalances. Therefore, cleanses can sometimes be exhausting, emotionally challenging, and physically uncomfortable. During the cleanse, you will want to eliminate as much stress as possible. Keeping your schedule lighter than normal is important. It is important that you take time to prepare for your cleanse by purchasing all your food items, set your intentions for the cleanse,  and begin to meditate and/or journal on the process.

A fast is not just about limiting food, it is about our spiritual/emotional health; it is about drawing nearer to God, allowing His word and the Holy Spirit to fill us—guiding us to what He wants us to see. That might be a challenging relationship, a job, idol(s), etc. When we fast and focus on God and His Word, transformation happens. We get more clear and lighter. 2 Peter 2:19 says: “People are slaves to whatever has mastered them.”

Here are five examples from scripture of who fasted and why:

• Moses: Spiritual revelation
• Elijah: Strength and guidance
• Daniel: Clarity and understanding
• Esther: Courage and deliverance
• Jesus: Resisting temptation

For some, food has become their  master. What has become a master in your life? Let God be your portion. He is enough!

For more information on a Spring Faith and Fasting Ayurvedic Cleanse contact Lisa Stavrakas at lisa@renewellnessmt.com or (406) 600-7267.  She will be leading an online group Faith and Fasting Ayurvedic Cleanse starting March 26th, so act now to set yourself up for a successful fast during Lent. If this time frame doesn’t work for you, Lisa can assist you in setting up your own personal fast.

—Lisa

Lisa Stavrakas is an LMT, a Yoga Instructor, and an Ayurvedic Wellness Coach. Lisa has added Low Pressure Fitness to her holistic offerings for optimal health. She works with clients remotely through private online sessions and offers both in-person and virtual classes for those seeking guided support on their wellness journey.

Subscribe to Natural Life News

An Online, Monthly Program for Christian Women

Lisa Stavrakas, LMT
January – February 2026 • Vol 4, No 20

At the dawn of a New Year, we often jump into new resolutions but find that, by February, we’ve fallen back into the same old rut. According to James Clear, in his book Self Improvement, “A habit is a lifestyle to be lived, not just a finish line to be crossed. Make small, sustainable changes you can stick with.”

Ladies, are you ready to say “YES” to God’s calling for a deeper transformation over your health and/or your spiritual wellbeing? Are you ready to “put off the former self” and become renewed body, mind, and Spirit? Then this Whole-Body Wellness for Women is for you.

Whole Body Wellness for Women is an online, monthly, Christian platform with a holistic (body, mind, Spirit) approach to building community, lifestyle habits, and more through God’s word. It is about learning how to put off the old self and put on the new self. Paul’s message to the Ephesians and us in Chapter 4:22-23 talks about putting off the old self, which is being corrupted by its deceitful desires; to be made new in the attitude of your minds, and to put on the new self, coated to be like God in true righteousness and holiness.

James Clear also says this about habits: “Bad habits interrupt your life and prevent you from accomplishing your goals. They jeopardize your health, both mentally and physically, and they waste your time and energy.” He goes on to say that, “You don’t eliminate a bad habit, you replace it.” I am sure we can all relate to Paul’s struggles with sin and the law outlined in Roman’s 7:14-25. In this scripture, we see how he expresses his desire to do good, his failure to do so, and his hope in Jesus Christ.

An unknown author put it like this: “Two natures beat within my breasts, one is foul, one is blessed. The one I love and the one I hate; the one I feed will dominate.” What nature are you feeding? When we do not know and/or live according to God’s word, God’s truth, the enemy wins the battle. Join this community of Christ-centered women, of all ages, who are all looking for a deeper transformation.

A community where we will build an inspiring, engaging, and supportive online sisterhood. A place where you will feel seen, heard, and lifted. God made us for community, the body of believers—His church.

In the Whole Body Wellness for Women Member-ship Program you will:

• Experience a deeper transformation that will lead you in a closer walk with the Lord.
• Sit at the feet of Jesus.
• Learn to empower the inner self through the renewing of our minds by allowing Christ into every area of your life.
• Know the power of the Holy Spirit in your life.
• Learn your unique constitution to live the vibrant life God has created you to live.
• Develop what it looks like to have confidence in the Lord.

OUR MISSION:

• Enjoy monthly coaching calls with Biblical teachings; live and recorded.
• Create a comprehensive library of Soul Flow Yoga classes, meditations, and holistic biblical tools. The yoga classes and meditation are designed to incorporate the biblical teaching for the month and are recorded.
• Build an inspiring, engaging, and supportive holistic, Christian, wellness community online, where you will feel heard, seen, and lifted by other like-minded, God-loving women daily through a private communication page.
• Learn lifestyle habits that align with God’s creation to live vibrant lives.
• Receive discounts on retreats and other online programs that Renew Wellness offers (Low Pressure Fitness, Yin Yoga for Structural Integrity, a Faith and Fasting Program that is offered twice a year, and more.
• Be inspired by guest speakers.

In this unique wellness program, there are two plans and levels of commitment to choose from:

MONTHLY PLAN:

• Monthly Coaching Calls with biblical teachings (live and recorded)
• Recorded Meditation
• Recorded Soul Flow Yoga class

YEARLY PLAN:

• You’ll receive all the above with a one-year commitment to yourself, with $60 off on the Coaching Calls.
• Plus, an initial, Individual Coaching Session with two follow-up calls (valued at $300, with a $100 savings)

Scripture calls us to take the influence of Jesus everywhere we go. “You are writing a gospel, a chapter a day by the deeds that you do and the words that you say. Men read what you write whether faithless or true. What is the gospel according to you?”

—Lisa

Lisa Stavrakas is an LMT, a Yoga Instructor, and an Ayurvedic Wellness Coach. Lisa has added Low Pressure Fitness to her holistic offerings for optimal health. She works with clients remotely through private online sessions and offers both in-person and virtual classes for those seeking guided support on their wellness journey.

Subscribe to Natural Life News