The 'Cooch Ball' and Practices for the Pelvic Floor with Jana Danielson

Welcome to the Wellness Sherpa Podcast, where we engage with passionate leaders, holistic thinkers, and disruptors who courageously share their personal journey, mission, and wisdom with you. Together, we create a safe space to empower you to live your best, most vital life. Thanks for being here. Okay, so hello, everyone. I am so excited to be coming live from Cabo, Mexico, with the absolutely stunning brilliance Jana Danielson, who also is a dear friend of mine, and I just absolutely adore her. She is the founder of the Cooch Ball, and she is in the process of launching some new brand, a new brand called Bloom Better. And so I am thrilled to be here with you today. Jana, thank you for inviting us here in this beautiful community and for being my friend. You're welcome. I'm so glad that we're able to do this like this instead of sitting behind our laptops chatting with each other so this can be fun. Yeah. So tell. Tell us about the Kuch Ball. I remember when I first heard it, I thought, what the heck is that? And how it. How it was birthed. Yeah. You know, it's. I think so many of us that are in the space of wellness and healing come to it via our own journey. Yes. Right. So, you know, I was on, like, corporate track, wanted to do my. Did my mba, was gonna, like, bust through the glass ceiling. And then I was gifted a pain journey, and, you know, four years of undiagnosed digestive pain. Anybody that lives with pain that long, you know that where the pain originates four years later is not the only pain you experience. So by then I was, like, really chronic headaches. Barely could get out of bed in the morning. And as a 21 year old, I was on 11 different medications a day, and I started experiencing pelvic floor pain and issues with my pelvic floor. So, you know, coughing and sneezing and peeing a little bit. And I was 21, and that freaked me out because all I knew about pelvic floor health and I was teaching fitness to pay for my tuition at university. So I was starting to learn about the body, but I hadn't had kids, and I definitely was not in perimenopause or menopause. And I couldn't understand why I was having these issues that I thought only happened to new moms. Right. I was going to say those are classic to know for. Oh, you're. You had a baby or in menopause. Right, exactly, exactly. So, you know, the day my doctor told me that my medical team decided that the pain was truly in my head, and that I was seeking attention. Right? The. The next six months was like darkness for me. I didn't know if I would ever live without pain. You know, my then high school sweetheart just, you know, got. Asked me to marry him. I. So I was. We were newly engaged. I wondered, why would I go through with the wedding? Why would I give this man a lifetime of, you know, an ill wife that couldn't enjoy life? I didn't know if I could have kids. We wanted kids. So all those, you know, those voices in your head start to become such. Give such impact into how you see your life. And then I had what I call my Madonna moment. Like, literally my Madonna moment. So I was in the grocery store, saw Madonna on the COVID of a fitness magazine, bought the magazine, opened it up, and there was an article about Pilates. I've never heard about Pilates bodies before. It looked like a yoga class when I looked through the pictures. But there were words. I. I've told the story a few times. There were words on the page that were literally jumping out at me. Healing, movement as medicine. Alignment, breath. And I couldn't ignore the tap on my shoulder. I didn't know it was going to completely shift the trajectory of my whole life. And it did. And so the corporate world became a thing of the past. I was so intrigued by this form of movement because four months after my first class, I was off all my medications. Wow. Didn't know, like, didn't still believe that moving my body and breathing could heal what four years of doctors and specialists could not figure out. And. But you know what, Jen? In that. In those moments leading up to throwing my last bottle of pills away, I realized that I was looking for healing in the wrong place. Growing up in, you know, the belief that with western medicine, you got sick, you went to the doctor in our small town, you'd walk across to the pharmacy, you'd get your prescription, and 10 days later, you were better. Growing up with that belief system was quite empowering for me. When I realized that the healing was in me and I didn't have such a big message. Yeah, yeah. So you know what? I started teaching Pilates. I got certified. Started teaching out of our basement. Our boys, our three boys were under five years old as a hobby because I was building my human resource consulting practice. Four classes turned into eight, turned into 16. We were still farming them. We sold some extra grain, Boston Pilates equipment. And before I knew it, my little hobby in our basement was, you know, over 40 hours a week of people hearing about this woman that was helping people heal, and it was time to start our commercial studio. That happened in 2010. We expanded in 2015, and when I expanded, I created an integrated health therapies clinic. So I brought in practitioners and clinicians who had a very similar mindset to me, that the body is magical and it can heal with the right support and the right understanding. So chirophysio, massage, acupuncture, naturopathic medicine, holistic nutrition, Reiki, reflexology, body talk. And through working with my clinicians, pelvic floor health is such an innate part of Pilates because it's part of our core. Right. So when I was teaching breathing in my classes, I would always cue pelvic floor and started doing these pelvic floor workshops that would sell out at my studio. And these were mostly women that would come, and I found that over and over, I would do these workshops, and I would go home and I would say to Jason, something weird is happening. Like, these women know me. They like me. I think they trust me. And yet, when I was her talking about the pelvic floor, they would not make eye contact with me. It just, like I said, it felt weird. But yet at the end of every workshop, there was a lineup of women in tears telling me that I just spoke to their soul. And I was like, what is going on here? Like, why are we not having this? Right? Why? You know, Shame. Yes. So much shame around it. Yeah. Pee in your pants. Not. So I had another moment, like the Madonna moment in 2014 when I was at a Pilates conference doing a workshop with a urogynecologist from Nevada, and he was presenting his research that he had just done a study with 2000 women looking at 200 different exercises from Pilates, yoga, personal training. Because what he was finding is, as a pelvic floor surgeon, he was starting to see women on his surgery in his surgical room two and three years after an original, you know, mesh pinup. Yes. And he started asking his colleagues, is anybody else seeing, like, repeat customers coming back? Yes. Because it didn't work. Or it worked for two years or three years. And the message from his colleagues was, yeah, we're seeing repeat customers, but do your job. You're a surgeon. Do the pinup. Get the mesh back in and send them on their way. And his response was, but this isn't right. Right. These are muscles. Right. Just like any other muscle in our body. So we are doing these women a disservice. And then he said this. Through his research, he found that 90% of pelvic floor dysfunction is not a medically diagnosed situation. Wow, that's you. Right? So then he continued that statement by saying 90% of pelvic floor dysfunction is actually rooted in proper improper breathing, poor posture, and lack of pelvic floor fitness through mindful movement. And it was kind of like time stood still in that moment. And I was like, what you mean? So that. So then that means that I, as a Pilates instructor, nine out of ten women can heal. I can heal with educating them and inspiring them with this education, with the mindful movement, teaching them how to breathe with their diaphragm, improving their posture. And only one of those 10 women needs to seek some sort of medical treatment. And that just, like, lit a fire under me. And I knew that breathing was important. And we'll talk about that in a bit. I knew that posture was important, but I also knew that, like, plants need sunlight and water, like we need nutrients through our food, muscles need blood flow. Right. So when there's a lack of blood flow, there's going to be dysfunction because those muscle fibers don't have the nutrition they need to do their job, which is function, which means they know how to work and they know how to rest. Right. I'm gonna. I'm gonna interject here one thing. Not once have you said the word kegels. No. So tell me about that, because I grew up in the erin in my 50s, and I grew up in the era of Kegel. Kegel. Kegel. Kegel. You know, after having a baby, that's what's going to strengthen your muscles. Yeah. And you talk about hypo and hypertonics. So share about that because it completely changes the conversation and the paradigm. It does, because. So first of all, let me say that about one out of three women are dealing with some sort of pelvic floor dysfunction. All right? And that's a lot. That's a lot. Then of those one in three women, 70% of them are the word you use. Hypertonic. So hypertonic. If you gave your kids too much sugar, they would be hyper. They'd be bouncing off the walls. Right. Hypertone means hype. It means tense. It means an inability to let go and be dynamic. Many people think that hypertone equals strong. Right. That a tight muscle is a strong muscle. And there is just as much dysfunction in a tight muscle that does not have the ability to move or morph or respond to a cough or wearing high heel shoes or picking up bags of groceries. There's just as much dysfunction as there is in a hypo. Hypo lacking tone state. So here's why you haven't heard me say the word kegel is most kegels are taught, or at least how I was taught and how other women have told me they were taught is you think about stopping the flow of urine and then starting the flow of urine. Right. So you're doing this. Squeeze, release, squeeze, release. So if I took that strategy to other parts of the body, and you came to me to my body studio, and you said, jan, I really. I really want to improve the strength in my upper body, I would never say to you, all right, Jen, I want you to walk around your house, and I want you to squeeze and release and squeeze it. Like, I would never train any other part of the body that way. So why on earth would we ever use that strategy for the pelvic floor. Because what's happening is, in those 70% of the women that are already hypertonic, they're Kegeling their days and weeks and months away, and they're exacerbating their issues. And. And you know what? And then they think, I got to do it more. It's not. You know, it's not quite working. So maybe I'll do three sets of 20. And I used to do them in my car. I did them anytime that I could. Yeah. Or it's like cable cake. Right. It was, like, constant that. My practice. Yeah. Nobody knew what I was doing, but I was strengthening my pelvic floor. Yeah. And it didn't help with that. No. It actually made things worse in my case. Exactly. Yeah. Yeah. So. So I traded. So the Kuch ball was there. You know, there was this vision to create a fitness tool because I wanted to. I did have pelvic floor physical therapists over at my clinic, yet I wanted to create something that I could and my instructors could use with our clients in classes that they could learn about their body, they could feel. Because it's one thing about learning. This is what a pelvic floor should do. Right? I mean, the pelvic floor is a group of 14 muscles located in our pelvis. It's almost like a hammock. Okay. The pelvic floor supports the pelvic organs, the bladder, the uterus, the rectum. The pelvic floor is involved in walking, running, jumping, standing, peeing, pooping, sex, delivering. Like, it's a muscle that does a lot. And, guys, you have pelvic floors, too. So many men think that just because I do not push babies out of me, that I don't have a Pelvic floor. But that's not actually true. And for men, lot of pelvic floor dysfunction will show itself as chronically tight hips. And erectile dysfunction as well is a major indicator of pelvic floor strength or lack of. And you know, Jen, I just read a study that came out of Japan that said they have now correlated a man's stride, like his walking stride, to his potential of basically getting erectile dysfunction. Wow. Because our hips get so tight, a muscle called the psoas gets so tight, which means the pelvic floor is getting tighter and tighter and tighter, not allowing blood flow in through to the penis. So guys that actually have a shorter stride are setting themselves up for potentially having an erectile dysfunction issue down the road. Wow. Yeah. Like, it's. I mean, to me, this changes the entire conversation. Right. Because again, you know, that the Kegel, Kegel, however you want to say it, was really the mainstream thing. It was in every magazine and it was, you know, all of the advice. And I mean, I think I was using the Kuch wall, and I want you to share more about what it is and how it works. But I used it maybe two weeks and I didn't have as much urinary frequency. I slowed down in my frequency. I was one who would sneeze and, you know, have a little baby accident. And so I didn't want to jump rope when I was working out because, you know, gosh, forbid would I if I would have an accident in class. Yeah. And within two weeks, all that stopped. I mean, so to me, I was shocked. It's like, this can't be. That absolutely cannot be. And then I had a. I gave a few to a friend, you know, some friends, and they had the same experience. So share about this beautiful coach ball. Yeah. And like, what it is and how it works so we can help our audience. So. So this is it. And. And I, you know, in this age of, like, AI and technology and, you know, all the wearables we can wear in our biohacking, you know, attempt to just be the most dialed into our health and wellness, I sometimes feel like, you know, this little ball needs to vibrate or do you do something more technological than it actually is? But this is as simple as it is. Right. It's a five inch ball. Because for both men and women, it fits very nicely in the angle of the bones of the pelvis. And what you don't see and why this is drastically different than a ball you would buy at a department store is the layer. So there's the bladder of the ball. And then we found this really unique nylon thread that has a little bit of tensegrity to it. So we wrap the bladder of the ball in this interesting pattern and then we put the COVID on the ball. And why we do that is because. And let me tell you when. When I was searching for something on the market that I couldn't find as the mom of three boys, I went down to their toy box. Jen. I sat on every mini basketball lacrosse ball, like every ball you can imagine. And I was kind of like it was kind of the three Bears. Like that's way too hard, that's way too stuck. And I couldn't find the Goldilocks just right. I could not find that. And so that's why, I mean, you know, as an entrepreneur, we see a problem and we want to solve it, right. So that's what you basically do with this and how it works. You'll notice it's got a little bit of squish to it. So we want to be mindful of the sympathetic nervous system. So the sympathetic nervous system is the fight, flight, freeze. And when there's something that is like if this was rock hard, it wouldn't be unsafe. The body just wouldn't respond to it in as optimal as a way versus if there's a little bit of give. Right. And it would not feel, it would hurt. Feel great. And I need to say this so even so, when you sit on the ball, we talked about blood flow a little earlier. You get on the ball and you start breathing diaphragmatically. Now the diaphragmatic breath is key because the diaphragm is like the roof of our core. The pelvic floor is the floor. And then we've got four abdominal muscles that make the cylindrical core, the six pack muscle, the internal and external oblique. And then deepest to our body or our organs, our spine is the transverse abs. Those abdominals wrap us like a corset. They give us shape, they give us support. So when you're sitting on the couch ball, the weight of the body with the diaphragmatic breathing creates a similar experience to encourage the fascial tissue which is restricting blood flow from the muscles from around the nerves. The weight of the body creates this experience of the fascia starts to melt, blood flow starts to make its way back to the pelvic floor. And we talked earlier, blood flow is the nutrition, Right? Right. And when you're breathing, I'm not going to say there's not an ouch factor because there could be a little or a large ouch factor. And I will say personally, initially there was definitely an ouch factor after, by the end of the two week period, very minimal. Exactly. Yeah. So here's what's important to know. We have become so adverse to pain, right. We get bombarded with, you know, advertisements about this over the pain, you know, over the counter pain medication. And it works now for 12 hours, not just eight hours. And so pain, in my perspective is a communication strategy of the body. Exactly. And if we mute it, we never actually find out the message is. Right. That the body is actually trying to communicate. So what I found with the women and men that I've worked, worked with is the ouch factor. And the health of the pelvic floor is actually inversely related, meaning the higher the ouch factor, the lower the health of those tissues are or the poorer the health of those tissues are. That's what you experience two weeks later as you've committed to your three minutes a day. Fascia gets melted blood flow, oxygen rich, nutrient rich blood gets to the area. So day by day, it was like you were giving your pelvic floor, almost like CPR with that blood flow. You woke it up and reminded it our body is so innately intelligent, it knows you're not teaching it anything, you're just helping it remember. Right. And you're creating an environment for that remembering to happen. So that's what happens. We found at about the three minute mark is a, you know, a really great. The 180 seconds really gives the body time to settle in, do your breathing, start melting through those fascial restrictions. And for some people, they'll literally start with like 15 seconds and it might take them two months to work up to three minutes. So is there a specific way to sit on the coach ball? Well, there, I mean, yes, there. And everyone's body is different. So I get this question all the time. Like, my butt cheeks are on the floor, my butt cheeks are off the floor. My, you know, so it's, it really. Do you want to sit on it? Sure. So we may have to change the angle. See here. Oh, other way there. Okay, perfect. So I am sitting. Is it okay if my leg is bent or is it better straight? You can, so you can have your, you can have, you could be cross legged, you could have both legs straight. You can be, you can get down on the floor if it's available to you. Many people, depending on what else is going on in their body, just can't get down on the floor. So you can sit on a chair, your bed, the couch. What I say to people is your breath is your guide. Right. So if you got on this and you started holding your breath. Right. I would be like, all right, Jen, we're gonna either take a little bit of air out, or we're gonna sit on something that's got more cushion to it. Yeah. So the ball can sink down, and then it's not as. Yeah. So that's literally what it is. So the pubic bones are in front, the anus is behind. So it's right on an area of the body called the perineum. Many people don't even know where that is. Right. Help. But it's almost like that. It's like in. In a deck of playing cards. It's almost like the spades. Yes. Area. Yeah. And it fits just right. Sorry. Exactly. Camera back here. Yeah. No. Okay. So that's how you sit on it. I actually have taken mine on an airplane. A long airplane ride. Yes. Because you're sitting for a long period of time and getting no blood flow. Yeah. And so. Well, you know what's great is, you know, as. Because this little tool is not. She's not just a one trick pony talking about being on a plane. I. When I take mine on a plane or even on a road trip, I'll, like, sit. I'll put it under, like, my leg, under my hamstring. Because when we've been sitting for 60 minutes, 50% of the blood flow to our legs has been decreased. Wow. Right. So we get up sometimes from our desk or from a road trip, and you kind of feel like, you know, the tin man from the heavy rain. Right. So it takes you a few steps. So there's lots of ways you can do this. I use it with my clients for gut health. We lay on our stomachs and do some work on a. A really important muscle called the psoas. I've. I use it for breast health all the time. Side lying, front line. Right. So. Well, you have a whole school around this. So. So share about the school, because you're sharing. And then I want to talk a bit about constipation, because that's the other huge shift that I noticed is I have been chronically constipated my whole life, and when I started using the couch ball, it all went away, like, because everything's connected. Right. And I was very hyper tonic. I'm a holder. And this. Yes. My husband might agree with that. But seriously, I mean, I. I am not holding anymore because I'm Bringing blood flow. I'm breathing. I'm very consciously aware. But let me ask you this. Did you even realize that you were holding? No. No. That's the thing, right? No, you don't know what. You don't know that just, you could have even thought, well, that's. I'm relaxed. But if you don't know any different. Right. Then that becomes your definition of what that feels like. Yeah, yeah. So talk about pooch school and what your inspiration was behind that and who it's suited for. Yeah. So you know this. The. The ball really is the tool that's part of a larger system. So what I found with working with women, like literally in movement for 20 years, is that we do better in community. Yes. And why do you know? I think it was probably like maybe in the 60s or early 70s, there was that, I remember there was that like, advertisement of that woman. She has like the kerchief in her hair and she's got the red lips and she's like making her big bicep. Right. That's Rosie. Is that Rosie? Rosie. Okay. I feel like that message, miss the mark for women. Yeah. I feel like. And I mean, I feel like at that point there was probably a shift away from women's. You were, you were, you had to be independent. It was that independent woman. I can do it on my own. Yeah. It was the masculine energy. Yeah, right, exactly. It's like, go, go do it. Right. And I think the intention behind that was empowerment. But they totally missed the mark. Totally. Yeah, exactly. And so when I created cooch school, when I created the Cooch confident training system, which the cooch ball is a part of, I wanted women to join me in community, to start to share and have the conversation. And that's really what it is. So, you know, the system is the Cooch confident training system. You are not ever left on your own. You know how to fill the ball, you know how to sit on the ball. You learn how to breathe. There is a 30 day experience I call coachology, which is a part of it. And it's almost like a. It's like an orientation program where for three minutes a day, I literally end up in your inbox and you get to, if you choose, hit play on the three minute video. And we do our coach ball experience together because we know with confidence, through experiences from the women in our community, that after 30 days, depending on what is going on in your body, women are sleeping through the night because they're not having to get up to go pee. They are That's. That one's huge. Well, it is huge. Right? Like, it's. And we just. It's one of those things, again, that we just kind of buy into that belief system because we're getting. You're getting older, so, yes, of course. You get it right to the bathroom. Confidence and sensuality with self starts to improve. Maybe you're not sleeping with, you know, three feet between you and your partner, and there is, you know, just more confidence in your body, more connection to your body, less pain during intercourse, especially for those women that did have the hypertonic pelvic floor. And you. I mean, you talked about constipation. Like, those are things that people don't. Constipation, bloating, chronically tight hips, even some sciatic pain, plantar fasciitis, like, you might like, cold, tingly feet. Like, these are all rooted in pelvic floor, or the pelvic floor is playing some role in those occurrences in the body. Yeah. So how can people learn more about cooch school? Yeah. Where did they go? So really, it's just. It's a part of the couch confidence system. Go to. Head over to coachball.com. okay. And you'll get to see a little bit more about what the koochball is all about. And cooch school basically is your step to becoming a part of the community. Awesome. Well, one of the things that we have such in common is just that the body is amazing tool. It knows how to heal both lovers of supporting women and that everything's connected. And so let's shift over a little bit to bloom better. Oh, okay. Because, you know, I haven't known you that long, but I feel like I've known you forever. And in the short period of time we've known each other, I've totally seen you blossom. And so the Bloom Better brand that you're creating is just fits you. Thank you. Yeah. Okay. So. So what was. What was the inspiration behind that? And then we'll leave the audience with some things that they can do for their own health and wellness. Sure. Yeah. I love that. So I have been searching for products that can support and complement what I've been doing for almost 20 years, which is using movement to heal. And, you know, that saying, you know, when the student is ready, the teacher appears. So I feel like I've been like this Padawan, and now this Jedi Master has come into my life, and it's. Everything has become very clear because Bloom Better. The. The vision for the brand was just as you've teed up so beautifully we have become, I believe the divine feminine is searching for something better, which is very noble. Right. I deserve better, but I'm not sure how to get there. Or those voices in your head or maybe the people around you are trying to convince you that maybe you don't deserve better. Or maybe you're looking at your friend's Instagram feed thinking like, damn, that's the life I want. Right. So the idea for Bloom Better really is quite simple. It means like, Jen, if you are a daisy, be the best frickin daisy you can be. Stand tall with your beautiful, you know, petals. Even though you might want to be that, you know, that classic beautiful, stoic rose, you're a daisy. So what can you find in your life to help you from the outside in and the inside out? Because when you're your best daisy, your family notices it, your workplaces notice it, your community notices it. And that is what I believe is gonna truly up level this planet into our next iteration of what we are meant to be. And so the Bloom Better supplement and nutrition line is. Yeah, it's like, it's like my, it feels like my fifth baby. I got three that I physically pushed out. Then I got the cooch ball and now Bloom Better is she's ready. She's ready to, you know, land and, and impact women in other ways that complements, like I said, or supplements, no pun intended, what the Kuchbal does from a pelvic floor and a women's health or women's wellness point of view. Yeah. So when does that actually officially launch? Well, so what's the date? We're like, we're here in March, so by the end of this month we will be. Yeah. And so you can even go check it out. So if you go to janadanielson.com you can, you will see two buttons there. One takes you to Coach Ball, one takes you to Bloom Better. And the products are there. I mean someone could, if they, if they get inspired. I had fun with this brand and frequency and vibration are really important to me. And so I, I built that right into the name. So I've got this really cool AM&PM metabolism product. And so it's metabolism, vibes, AM&PM. There's a digestive like two week colon cleanse that we have at the line and we called it Vibes. Right. So our. You're having fun. I'm having fun with this. Right. Our hero product is for women, Skinny Vibes. And for men is Hot Dad Vibes. And we're bringing a Very high quality dihydroberine product to the market to naturally help men and women find glucose support, to find, you know, longevity, gut health, all of that. And so that's really. I'm just so proud of what, how this brand is coming together and that I get to share it with the world. Amazing. Well, I can't wait. And I didn't know I could go check it out now. I will definitely do that. So I just want to cut back to one thing and I want to talk about the word shame, because I feel like it's so, you know, so important because as women, it's something that, you know, and I think it's a lineage thing. When I go back and look at my mother and my grandmother, it's like an inherited energy that we've carried even from the point of kind of walking with our heads down, not making eye contact. And I think that's started to shift. But this conversation, this is a huge paradigm shift because when you have more confidence, when you feel supported and you're in community and you have the tools, the shame just disappears. It goes away. Right. It gets replaced with confidence and with trust and with a, A self knowing. So do you want to share anything else about that? Because you have such wisdom. Well, I do. And I, I'm trying to think back to when I actually learned this. Probably it's been a couple years now, but the main nerve that runs from the brain to the pelvic floor is called the pudendal nerve. All right. This nerve does two things. It's a motor nerve and a sensory nerve. So as its role as a motor nerve, it sends messages to and from the brain. Right. When to relax so we can, you know, pee or poop, you know, if you're having sexual intercourse, there's the sensations of everything from pleasure to pain. So this nerve, I learned the Latin root of the word pudendal means a place of ashamedness. Wow. I knew you would have. I have goosebumps. I knew you would have something very profound. Well, and it's still like, when I share that, it's still like I can hear the words when I say it, when I share it, but it feels like it's hard to get out because it shouldn't be like, what, what? And why about this beautiful magic cauldron is shameful. Right? It's like, it's. It's where life begins. Isn't that, and isn't that beautiful? Right? The spark of life. Yes. Light. Yes. And if you think about contrast, like we've been Talking here and visiting over the last few days, spending time together and know the contrast of. You wouldn't know what darkness feels like if you didn't know what light was. You wouldn't know what sad was if you didn't know what happy was. Right. So we. We need that in our lives. And so I often wonder, like, the contrast or the opposite of shame is. Is it confidence? Is it. I don't want to say boastfulness, because sometimes boastfulness can have, you know, some connotation zones, not as positive of an emotion. But I. I just feel like it's time that we own it, shift it, and own it. Yeah. Yeah. And it's our time. It's our time. So what would you like to leave the audience with? What tools can our listeners, men and women, because this is a conversation for both. Yeah. That you would like to leave. Sure. So two really pragmatic things are we talk about diaphragmatic breathing, and I want to just do, like, a quick little demo because people might be thinking, like, what is that? So I want to just frame this by saying that, you know, babies are the most pure diagnostic breathers on this planet. You lay them on their back and you watch their belly rise and fall with every single breath. They haven't had, you know, they haven't had falls, they haven't had trauma, they haven't had fears. They haven't had all these things, you know, in their body that start to change that. So when you're breathing diaphragmatically, essentially you're using this big muscle in the rib cage called the diaphragm. It looks like a mushroom cap or a. An open umbrella. And remember earlier from our conversation, the diaphragm is going to talk to the pelvic floor. So if you were to place one hand on your belly button this side, and then one hand here on the splat bone called your sternum. When you inhale through your nose, the bottom hand should fill with your flesh and you should feel your waist, your body breathing into your waistband. It fills it up. And on the exhale, the opposite happens. You breathe out of your mouth, the bottom hand melts back in towards your body, and the top hand here is a placeholder. If this top hand is actually moving more, what you've actually done is you have reassigned the front of that. Yeah. You've sent it to these muscles in your neck called the scalenes and sternocleidomastoids. And these little muscles are like little strips of beef jerky. They already have a job they hold this bowling ball up on our spine, and now we're saying, oh, yeah, little beef jerky mussels. Can you also, whatever it is, 22 or 24,000 times a day, can you also breathe for us? So those of you who can't wait to give to your massage therapist or acupuncturist or chiropractor, because you are jacked up all the time, probably you have shifted your breathing into your neck. Unbeknownst to you, you're not using your palm or your diaphragm at all. And you are just breathing in tension into your life to create this chronic situation. So that's number one, is learning how to properly breathe. It also taps into nurturing your parasympathetic nervous system. Easier to sleep, brain fog goes away. Then the second thing from a postural perspective that's super easy to learn and understand is proper posture through your feet will dictate the structure going up. So your feet are like a stage. It's your performance every day. You're getting onto the stage at Radio City hall in New York City and you are ready to take on your day. Or are you getting onto a stage maybe at a dilapidated school that has, like rotten wood and nails sticking up? How, how do you want to perform your life? So when you understand that 60% of your weight should be in your heel bones called the calcaneus, 40% of your weight should be across the widest part of your foot. Not the toes, not the toe. Shouldn't even touch, right? No, they should be light. So where your toes meet the main part of your foot, if you can understand the 60, 40 weight distribution, it may not feel, it may feel totally weird. Especially since most of us are ski jumpers. We have about 80% of our weight forward gang. If you can shift from neck breathing to diaphragmatic breathing, if you can shift from ski jumping posture to the 60, 40 posture, those two simple things alone that cost you no money, they take a little bit of brain space and focus and take some time, which you could actually be doing them both at the same time, practicing your posture. Stack on your diaphragmatic breathing. Gift yourself those few minutes. Those two things alone will shift and the trajectory of health will, will change. And these are tools that you teach in your school 100%. And you know so many more, right? We, we teach the basics and then we get to have fun and drill down and, you know, educating, inspiring and moving women and men to become the best version of themselves is really, that's, that's my purpose. Right. To help women especially fall back in love with themselves or maybe love themselves for the first time. Well, I just absolutely adore you. I learned from you every time we chat. And you're fun. Yeah, we've had some fun. Fun and silly. But you know, you present it in such a way that's so easy to understand and it's not complicated. And I love the fact that so many of these tools are free and it's just about intentionality. It's about practicing. I think that's key is I noticed, you know, the pooch ball, that it wasn't just a one time thing. Right. It's something that I've done regularly and even my husband does it. And we do it sitting in our chairs, desks, do it on a plane. I usually take mine with me on vacation and I always find that I'm using it. Yep. And somebody. And it's about. It's about gifting yourself the time. Like how many times in a day do we think, oh, I don't have time for that. I don't have time for that. But all those. That's just a mindset shift. That's the language we use. That is a choice. So you could choose to not make time or we sit so much during our day. Great. Good lord. Yeah. Gotta be one point where this arms reach. Sit on it and sit on a ball. Sit on a ball. Yeah. Well, thank you so much for your time and your education and your energy. I just. All right. Hi, everyone. Thanks for being here. And don't forget, you can find Jana and her brilliance@jana danielson.com. we'll have that in the notes. And as she said, two places to go. Bloom. Better coach ball, couch, school. All things, cooch. All things. All right, thanks everyone. Sa.