Self-care. The phrase often conjures up images of candlelit bubble baths, soothing facials, and perfectly polished nails. And while these are wonderful, and I absolutely love them, self-care is so much more than skin deep.
For a long time, self-care has been marketed as indulgence—treating yourself to luxurious experiences that help you feel better. But what about the self-care practices that help you function better? The ones that go beyond relaxation and actually restore balance to your nervous system, improve mobility, and create lasting health benefits?
Self-care isn’t just about the outside—it’s about nurturing the body and mind as a whole. That means tending to the deeper layers of well-being, like nervous system regulation, breath capacity, and spinal health. This is where practices like chiropractic adjustments, breathwork, and body-based healing come in.
I was reminded of this today after a chiropractic visit, where I walked away feeling not just physically better, but also with more mental clarity. It struck me how different this was from the traditional self-care we often romanticize, yet how vital.
While a bubble bath can calm your mind and muscles and help you relax in the moment, chiropractic adjustments can realign your body and reduce chronic tension. While a facial can give you a glow, breathwork can retrain your nervous system to handle stress better. These deeper self-care tools may not always be Instagram-worthy, but their effects ripple into every aspect of life—your energy, your posture, your mental clarity, and even your emotional resilience.
So, what if we started expanding our definition of self-care? What if, instead of just treating ourselves to comfort, we also invested in practices that helped us heal?
Let’s rethink self-care—not as just a luxury, but as a necessity. Because true wellness isn’t just about what makes you feel good today; it’s about what keeps you thriving for years to come.
The Ribs & Breath Connection
This realization deepened when Dr. Carrillo, my chiropractor, shared something that immediately made me curious. He mentioned that the ribs are one of his favorite areas to work on. That caught my attention because, just recently, I had a cupping massage where they used soft cups on my ribs, and I hadn’t realized how much tension I was holding there. The experience left me feeling more open and mobile, but I hadn’t fully connected the dots—until this conversation.
Then he explained something fascinating: The ribs connect in two places—the spine and the sternum—where they house the lungs. When rib mobility is restricted, so is lung capacity. And when our breath is restricted, we lose access to one of the most fundamental tools for our overall health.
Breath allows space. Space allows mobility. And mobility is key for healthy aging—not just for the body, but for the brain. Dr. Carrillo even mentioned that this lack of breath and movement is one reason we’ve seen a rise in brain dis-ease. When we can’t take full, deep breaths, we restrict the oxygen supply to all of our organs—including the brain. Over time, this lack of oxygenation can contribute to cognitive decline, fatigue, and a host of other health issues.
Our modern lifestyle doesn’t prioritize movement and breath the way ancient practices did, and yet, those traditions understood something we often forget: everything in the body is connected. By improving breath and mobility, we’re not just supporting our lungs—we’re nourishing our entire system, from our muscles to our mind.
But here’s where it gets interesting—while ancient traditions have long emphasized breath and movement as essential to health, modern medicine is just beginning to catch up. We’re starting to see a shift, with breathwork, mobility training, and nervous system regulation being integrated into mainstream wellness and rehabilitation practices.
And this brings me to a bigger conversation—how modern medicine and holistic healing can work together.
Modern Medicine & Holistic Healing: A Perfect Partnership
I have deep respect for modern medicine. If I break a bone, I’m not reaching for essential oils—I’m heading to the ER. If an infection strikes, I’m grateful for antibiotics. Western medicine has given us life-saving advancements, and there’s no denying its importance.
But what about the things modern medicine doesn’t always address? The lingering pain that persists despite medication. The chronic tension in the body that no X-ray can detect. The anxiety that isn’t just in the mind but is physically felt in tight shoulders, a clenched jaw, and shallow breath.
This is where holistic healing comes in. It’s not about choosing one approach over the other—it’s about recognizing that healing is layered. Medication can be necessary and effective, but deeper healing—unwinding tension, releasing stored stress, and restoring balance—often requires something more.
That’s why I believe in building a toolbox full of different healing modalities that work together.
A chiropractor can adjust the spine, helping relieve tension that’s been stored in the body for years. An acupuncturist can help regulate the nervous system, bringing balance where stress has created imbalance. A therapist can provide space to work through emotional patterns, while somatic therapy can help the body release what words alone cannot. Breathwork can train the nervous system to respond to stress differently. A massage therapist can work through tightness that no amount of stretching can release on its own. Even nutrition plays a role—fueling the body with the right nutrients can support everything from mood to mobility.
Modern medicine excels at acute care—saving lives, treating infections, stabilizing emergencies. But when it comes to long-term wellness, chronic pain, emotional healing, and nervous system regulation, holistic modalities can help address the root cause rather than just managing symptoms.
More and more, we’re seeing these two worlds come together. Functional medicine is integrating nutrition and lifestyle changes alongside prescriptions. Some hospitals now offer acupuncture and meditation as complementary therapies. Research on breathwork, mindfulness, and psychedelic-assisted therapy is showing promising results for conditions like PTSD and anxiety.
Healing isn’t a this or that conversation—it’s an all of the above approach. It’s about finding what works for you, in this moment, with your body’s unique needs.
And that’s where bio-individuality comes in.
Honoring Bio-Individuality in Healing
Bio-individuality is the understanding that no two bodies are the same—what works for one person may not work for another. We all have different genetic makeups, lifestyles, histories, and needs. That means healing isn’t a one-size-fits-all approach; it’s about learning to listen to your body and giving it the support it uniquely requires.
Some people thrive with acupuncture, while others prefer deep tissue massage. Some find their nervous system settles through breathwork, while others need movement, like yoga or dance, to shake out stored tension. Even nutrition plays a role—one person’s superfood can be another’s sensitivity.
This is why rigid, all-or-nothing approaches to healing often fall short. True wellness isn’t about following a single blueprint—it’s about cultivating an awareness of what your body needs in each season of life. Sometimes that means embracing modern medicine. Other times, it means turning to ancient wisdom. And more often than not, it means allowing both to work together in harmony.
Stay Flexible—In Body & Mind
At the end of our session, Dr. Carrillo brought up something that stuck with me—flexibility, both physically and mentally.
In Yin Yoga and Traditional Chinese Medicine, we’re now stepping into a Yang time of year: spring, associated with the Wood element. And what do we know about trees? The ones that survive the strongest storms aren’t the rigid, unbending ones. They’re the ones that can sway, bend, and move with the wind.
Our bodies need that same adaptability, and my chiropractor proved this in the most unexpected way. He asked me to stand naturally, just as I do in daily life. Then, with a small push, I lost my balance almost instantly. It was such a simple test, but it revealed so much.
Then, he cued a few subtle adjustments:
- Keep your knees supple
- Find a neutral pelvis
- Move like a cat—fluid and responsive, not locked into place.
When I shifted into this new stance, he tested me again. This time, I remained steady yet flexible, able to absorb the movement without toppling over.
It was a powerful reminder that strength isn’t about rigidity—it’s about adaptability. True resilience isn’t about resisting change; it’s about learning to flow with it. When we stay too rigid—whether in our bodies, our routines, or our beliefs—we become more prone to breaking under pressure.
When we embrace flexibility—both physically and in our approach to healing—we create space for true wellness. And that’s the beauty of self-care: it isn’t just about feeling good in the moment; it’s about building a foundation that supports us for years to come.
Your Self-Care Toolbox
The beauty of self-care is that it isn’t limited to one definition. It’s not just a mani/pedi or a facial, just like it’s not only a therapy session or a chiropractic adjustment. Self-care isn’t a singular act—it’s a collection of practices, tools, and rituals that support your well-being.
Think of your self-care routine like a personalized toolbox. Some tools bring immediate relief—like a warm bath at the end of a long day. Others work subtly over time—like consistent breathwork or regular chiropractic care that improves posture, mobility, and nervous system function. And just like any good toolbox, the key is variety. One tool alone won’t fix everything, but having the right combination can make all the difference.
Some days, self-care might look like deep rest. Other days, it might be movement. Some moments call for stillness, while others require shaking off stuck energy. The key is tuning in to what your body, mind, and spirit need in each moment.
Therapy as a Self-Care Tool
Healing isn’t just about the body—it’s about the mind, too. Therapy, in its many forms, is one of the most powerful tools for self-care. And just like movement practices, different types of therapy work for different people at different times. Here are a few to consider:
- Talk Therapy (CBT, Psychodynamic Therapy, Humanistic Therapy, etc.) – Helps identify thought patterns, behaviors, and emotional blocks.
- Attachment-Based Therapy – Supports healing wounds related to early relationships and how we connect with others.
- EMDR (Eye Movement Desensitization and Reprocessing) – A powerful tool for processing trauma and rewiring how memories are stored in the brain.
- Somatic Therapy – Focuses on the mind-body connection, helping to release stored trauma and regulate the nervous system.
- Psychedelic-Assisted Therapy – Using substances like psilocybin, MDMA, or ketamine (in clinical or guided settings) to facilitate deep emotional healing and new perspectives.
- Internal Family Systems (IFS) – Helps individuals work with different “parts” of themselves to integrate and heal emotional wounds.
There’s no one-size-fits-all approach to therapy. Some people find clarity and growth through structured cognitive-based methods, while others benefit from body-centered approaches like EMDR or somatic therapy. Some may experience profound breakthroughs in non-ordinary states of consciousness through psychedelic-assisted therapy. The key is exploration—discovering what truly resonates with you. And the truth is, depending on what you’re working through, you may need to try different types of therapy—or even different therapists—before finding the right fit. Healing is not linear, and neither is the path to getting there.
Cannabis & Plant Medicine as Healing Tools
For centuries, cultures around the world have turned to plant medicine as a source of healing, and today, we’re seeing a resurgence of interest in these natural allies. Cannabis, mushrooms, and other plant-based therapies offer unique ways to support physical, emotional, and spiritual well-being.
- Cannabis – Whether through CBD, THC, or minor cannabinoids like CBG and CBN, cannabis can be a powerful tool for relaxation, pain relief, nervous system regulation, and even enhancing mindfulness practices like yoga or meditation. The key, as always, is intentional use—choosing strains, doses, and consumption methods that align with your needs.
- Psychedelic Mushrooms (Psilocybin) – Used in both indigenous and modern therapeutic settings, psilocybin has been shown to support deep emotional healing, neuroplasticity, and spiritual insight.
- Adaptogenic Herbs (Ashwagandha, Rhodiola, Holy Basil, etc.) – These powerful plants help regulate stress, balance hormones, and support overall resilience.
- Kava – A root used in traditional South Pacific cultures for its calming, mood-enhancing effects.
When used with care and intention, plant medicine can be a powerful addition to a self-care practice. Whether it’s cannabis for pain relief and relaxation, microdosing psilocybin for mental clarity and emotional resilience, or incorporating adaptogenic herbs to support stress and hormonal balance, these natural tools offer unique pathways to healing that conventional pharmaceuticals may not always address.
However, responsible and informed use is essential. The quality, sourcing, and method of consumption can significantly impact both the effectiveness and safety of these practices. If you choose to explore plant medicine, seek out reliable information from trusted sources, work with experienced guides or practitioners when necessary, and approach it with mindfulness and respect for its potency. Creating a safe and supportive environment, whether through a structured therapeutic setting or intentional personal practice, is key to ensuring that these tools are used in a way that truly supports healing.
That said, it’s important to remember that plant medicine is not a one-size-fits-all solution, nor is it a replacement for professional medical or mental health care. While these tools can complement a holistic approach to wellness, consulting with a qualified healthcare provider—especially if you have underlying health conditions or are taking other medications—is always a wise step. The goal is not just to explore alternative healing but to do so in a way that is aligned with your unique needs and well-being.
Expanding Your Self-Care Toolbox
Beyond therapy and plant medicine, there are many ways to nurture yourself—physically, mentally, and emotionally. Here are a few additional tools you might consider adding to your self-care practice:
- Breathwork – Helps regulate the nervous system, reduce stress, and create more space in the body and mind.
- Yin Yoga – Supports flexibility, joint health, and emotional release by working deeply into connective tissues.
- Chiropractic Adjustments – Improve alignment, relieve tension, and enhance overall mobility.
- Massage & Bodywork – Release stored tension and increase circulation.
- Acupuncture – Balances energy flow and supports the body’s natural healing processes.
- Meditation & Mindfulness – Calms the mind and increases self-awareness.
- Journaling – Offers a space for reflection and emotional processing.
- Nutrition & Herbal Support – Nourishes the body from the inside out.
The best part? Your self-care toolbox is uniquely yours. It evolves as you do. What works today might shift tomorrow, and that’s okay. The important thing is to remain open, curious, and willing to explore new ways of supporting yourself.
That said, it’s essential to remember that self-care—especially when it involves plant medicine, alternative therapies, or new healing modalities—should be approached with mindfulness and informed decision-making. While these tools can be deeply supportive, they are not a replacement for professional medical or mental health care. If you’re considering integrating new practices into your routine, particularly those that involve cannabis, psychedelics, or alternative therapies, consulting with a trusted healthcare provider is always a wise step. Your well-being is personal, and making empowered, educated choices is one of the best forms of self-care you can give yourself.
So, what’s a self-care practice that has surprised you in its impact? Let’s talk about it in the comments.
If you’re looking for ways to expand your own toolbox, I’d love to support you with breathwork, Yin Yoga, and holistic wellness practices. Let’s connect and create space for healing, together.
Stay Well, Stay Healthy, Stay Elevated
