Experiencing the ripple effect of a regulated Nervous System. (written 04/27/2025)

Managing a long-term condition like Long COVID isn't about overnight fixes—it's about small, strategic steps that add up to meaningful progress. By focusing on manageable actions, you can build a foundation for improvement and regain a sense of control.​

One-Minute Win: Calming Breath Exercise

Take a moment for a simple breathing exercise to calm your nervous system:

1. Sit comfortably with your feet flat on the ground.​

2. Inhale deeply into your whole upper body through your nose for a count of four.

3. Hold your breath for a count of four.​

4. Exhale slowly through your mouth for a count of six.​

5. Repeat this cycle three times.​

This simple practice can help reduce stress and increase focus—especially when you're trying to get things done.

Now, imagine the ripple effect. What becomes possible when your nervous system feels calmer?

Katie’s Ripple Effect: A Small Win That Changed Everything

Katie discovered early on that nervous system regulation played a key role in her Long COVID symptoms. She started practicing simple exercises—just like the one above. That small change helped her feel better.

One day, she felt well enough to try my Monday morning fitness class, where she learned even more tools to reconnect her body and brain. The results were so powerful that she approached me to build solutions for people with Long COVID. As a result, Katie and I founded ThriveNinety to help others do what once felt impossible.

💬 "I'm amazed how well this stuff works." – Matt, an athlete with Long COVID who struggled to run before working with us, and meanwhile completed his first 100km race.

Katie’s breakthrough started with just one small practice. The first tool she used—the same one that helped her turn the corner—is now part of our 3 Free Tools.

You are here because you want to start your own ripple effect? Try the first tool here

Small wins can create big change. What could this short practice make possible for you? 

Warmly,  
Andrea

PS. Have you noticed your own ripple effect? Try the calming breathing exercise (or one of the 3 free tools we keep sharing), and see what changes, even in just a few hours. Maybe you finally finished a task that felt overwhelming, had an easier time getting through a conversation, or just felt a little more at ease. We’d love to hear what you notice! Just let us know.