Spring Reset: Realign Your Body & Energy
Hi Friend,
There’s something magical about early April—the way the light shifts, the breeze softens, and the air hums with possibility. Spring is nature’s way of reminding us that renewal is part of the rhythm of life. Just as trees unfurl their leaves and flowers push through the soil, our bodies are also ready to wake up, stretch out, and realign with the season.
And science backs this up. Studies suggest that seasonal changes influence everything from our mood to our metabolism (Hannigan et al., 2023). As the days grow longer, our bodies naturally crave more movement, fresh air, and expansion.
So if you’ve been feeling sluggish, off-balance, or like your energy is still in winter mode—you’re not alone. More importantly, your body knows exactly how to return to rhythm. Here’s how you can gently realign with the season.
1. Reconnect With Your Body
During winter, we instinctively curl inward, much like a bear in hibernation—our posture tightens, our breath shortens, and movement slows. Now, it’s time to gently unfurl and open up again.
Try this 3-minute movement sequence to realign your posture and awaken your energy:
Wall Roll Down: Stand with your back against a wall. Slowly peel down one vertebra at a time, letting your arms dangle toward the floor. Exhale fully, releasing tension like a melting icicle. Then roll back up. Repeat 3x.
Chest Opener: Clasp your hands behind your back. Inhale as you lift your chest and gently pull your hands down and away. Exhale and hold for 3 breaths. Research shows that expanding the chest increases lung capacity and reduces stress (Garcia et al., 2022).
Lateral Reach + Side Breath: Standing tall, reach one arm overhead and lean gently to the side. Inhale into your ribs, feeling your breath expand like a balloon filling with air. Exhale to return. Repeat on both sides.
These movements decompress your spine, open your chest, and remind your body it’s safe to expand.
2. Support Your Nervous System
Seasonal transitions can stir up emotions and leave us feeling overstimulated. Breathwork is an anchor, like a deep-rooted tree that sways but never falls.
Try this “Spring Clearing” breath reset whenever you need to recenter:
Inhale through your nose for 4 counts
Hold for 4 counts
Exhale through your mouth for 6–8 counts
Pause for 2–4 counts before the next breath
Why does this work? Slow, controlled breathing activates the parasympathetic nervous system, which reduces stress and enhances focus (Jerath et al., 2015). Just a few minutes can settle your nervous system, clear mental fog, and bring you back to center.
3. Invite Gentle Movement Back Into Your Days
You don’t need intense workouts to feel energized again. Start with daily walks, a 10-minute Zone Flow, or even stretching while the kettle boils.
Consistency over intensity.
Fluidity over force.
Studies show that even light movement can boost circulation and energy levels (Owen et al., 2023). Think of it like gently priming a pump—small, daily movements help your body transition smoothly into spring.
Your body has been waiting for this invitation—to move, to soften, to bloom.
What’s One Way You’ll Reset This Spring?
Will you take five minutes for breathwork? A long walk with your favorite playlist? Roll out your mat again?
I’d love to hear what’s helping you feel more like yourself this season. Hit reply and let me know!
In the coming weeks, I’ll be sharing more tools to support your body’s natural rhythm—gentle strength, postural resets, and restorative practices that align with this new season’s energy.
Here’s to longer days, brighter light, and small steps that lead to big shifts.
In love & alignment,
Maddie
