Just Breathe (I Mean It)
Hi there,
One of my favorite activities is baking. I've fallen off of it a bit this summer (when it's this hot I really don't feel like turning on the oven). But come fall I'll be back at it. I make sourdough and sourdough discard recipes lately and I've included my favorite discard recipe below in the “a few things worth your time” section.
The reason I bring up baking is because it's a stress reliever. It takes me off my phone, away from work, and forces my brain to focus on the task in front of me. As we head into fall and for many of you, back to school season, I think it's important to remind you to find something that lets you breathe and step back from everything going on.
Baking is time consuming so if you can't commit to that, try this instead: take a walk around the block for 5 minutes or take 5 minutes to brain dump all your thoughts onto a page. No phone, no distractions, just breathe. I use the time during my sourdough stretch and folds to do deep diaphragmatic breaths and it only takes about 5 minutes, but it resets me and my nervous system and reminds me to slow down and just be.
Here's why this matters clinically: when your nervous system is running on high alert, you are more prone to pain and injury. It's already in a panicked state so even the smallest thing can set it off. This is why chronically stressed people tend to get injured at a higher rate and why stress management isn't separate from your physical health, it IS your physical health.
→ See if you're breathing correctly by watching this quick two minute video here
Sit somewhere quiet or put on a playlist you love or embrace some quiet and just take in the moment. You don't need much more than 5 minutes. And if things are really spicy and you can't find that peace, you know where to find us.
a few things worth your time this month
📖 what I've been reading
Yesteryear by Caro Claire Burke — entertaining all the way through and genuinely thought provoking about social media and how fabricated it really is, even for the people using it. I loved to hate the main character so much.
My Friends by Fredrik Backman — heartwarming and heartbreaking in equal measure. A classic Backman story with complex characters he dives into deeply, all wrapped around a story about how good friends can shape your entire life. If you've read him before you know what you're in for. If you haven't, start here.
🍪 my favorite cookie recipe
My favorite sourdough discard chocolate chip cookie recipe, trust me on this one (and if you need a starter let me know!).
📚 what I'm learning right now
I'm currently working through my Pregnancy and Postpartum Corrective Exercise Specialist certification with Core Exercise Solutions. The breathing video above actually comes directly from the creator of this course, which tells you a lot about the quality of what's in it. This certification is expanding how I think about core function, pelvic floor health, and movement rehabilitation for women at every stage, not just immediately after birth. Which takes me to my next rec below.
🔗 something you should read on our website
Postpartum care isn't just for new moms. One hour after birth or twenty years later, your body still went through one of the most physically demanding things a human can experience. The six week clearance means you're cleared. It doesn't mean you're recovered. There's a big difference and we can help bridge it at any stage.
→ Read our postpartum care page
💛 someone(s) worth knowing
BioHarmony Health is a women's health clinic in Edina, Minnesota, focusing on midlife hormonal changes. It was founded by board-certified, menopause-certified OB/GYNs Dr. Kelly Casserly and Dr. Maggie Hildebrand. At BioHarmony, they take a comprehensive, whole-body approach to perimenopause and menopause — combining lifestyle medicine, evidence-based hormone therapy, and attentive, personalized care — to help women feel like themselves again.
Clinic Happenings
📌 heads up — two changes coming September 1st
Starting September 1st, Nordic Rehab + Chiropractic is moving to a fully cash-based model and session rates are increasing. Here's what that looks like:
60-minute visit: $150
45-minute visit: $130
30-minute visit: $110
Dry needling only (established patients, 20 min): $100 — new offering!
New patient exam: $175
Want to lock in current pricing before the change? Purchase a package now at $10 off today's rates. → Purchase a Package in Jane or simply reply to this email and I'll take care of it.
If you currently see Dr. Bryan and use insurance, more details are coming to you directly soon.
As always, if any of this resonated – whether it's the breathing, the postpartum piece, or just the reminder to slow down – you know where to find us.
See you soon,
Maggie Koethe
owner, chiro, CPT
nordic rehab + chiropractic | 952-479-0743
5250 w 74th st suite 8, edina, MN
