Finding Your Spine

Build the Backbone to Stand Strong!

The last JEMM of the Warrior Series is called, Defend and Protect, where you embody your inner Warrior and train your spirit to do what it takes to protect and defend all that you love and hold dear.

The world can feel overwhelming and even frightening at times, and it’s often easier to step back and let things unfold, especially when you don’t feel confident that your actions will make a difference. Trust me, I’ve been there more times than I can count. In fact, that’s where I find myself right now. But this is exactly why I’m committing to this project. One of the key steps in this journey is to strengthen my spine—so that I can find the courage to defend what I believe in and what I’m creating.

As I danced out the JEMM (Journeyed Embodiment Movement Meditation) for The Year of the Snake yesterday, I was reminded of my desire to reconnect with my spine. Last year, I struggled with fear—fear of being seen and fear of not being received well. I continued working on my projects, but in doing so, I watched my cat Pan pass away in front of me. I held back from taking the action I knew I could have, actions that could have made a difference. I didn’t have the confidence to launch what I needed to. And in doing so, I let the fear of being too much or not enough hold me back. This year, I want to release that fear.

This is the year I conquer the fear dragon. The imposter-syndrome dragon. The insecure dragon. The scared dragon that prevented me from taking action when it mattered most. I choose to step into a new chapter, one where I trust myself, take action, and defend and protect what I love.

In order to find the courage to defend and protect what we hold dear, we must first reconnect with our spine—both literally and figuratively. This year, that’s exactly what I’m focused on.

Align that Spine

Many of us have never learned how to properly connect with our spine. When the head droops and leans forward, the upper body tends to follow, which leads to slouching. This not only compresses the core but also creates a "belly-effect" and rounds out the back. Over time, this posture weakens us, lowering our confidence and energy levels.

When you slouch or neglect spinal health, it can disrupt the proper communication between the brain and body. This happens because poor posture can compress or misalign the vertebrae, which can affect the spinal cord and the nerves branching out from it. When the spine is not aligned properly, it may put pressure on certain nerves, causing them to send mixed signals or even impede the body's ability to send messages to and from the brain efficiently.

The only way to truly find alignment and strength is by consciously engaging our spine, tightening the core, and lifting the body. This is the path to rediscovering confidence—both in how we stand and how we move forward in life.

By correcting your posture and aligning your spine, you're essentially "unblocking" that communication channel. When your spine is in its optimal alignment, the nerves are less likely to be compressed, and the brain can communicate more clearly with the body. This can help improve movement, reduce pain, enhance your energy, and even promote emotional well-being, as proper spinal alignment affects your overall vitality.

Page included in the Year of the Snake Workbook. Video instructions to follow.

When we think about confidence, it's often about mindset, but did you know that our physical alignment plays a huge role in how we show up in the world? The spine is more than just a physical structure—it’s our energetic foundation. When we physically strengthen and align our spine, we create the foundation needed for true confidence. Think about it: standing tall, feeling aligned, and grounded all start with a healthy spine.

The Vagus Nerve and Its Connection to the Spine

The vagus nerve is one of the most important nerves in the body—it’s the main component of the parasympathetic nervous system, which controls our rest, digestion, and emotional regulation. It runs from the brainstem down the neck, through the thorax, and into the abdomen, connecting major organs like the heart, lungs, and intestines.

Effects of the Vagus Nerve on the Body and Emotions

• Regulates Stress & Anxiety – A well-functioning vagus nerve helps calm the nervous system, reducing fight-or-flight responses and promoting relaxation.

• Enhances Digestion – It stimulates digestion and gut motility, which is why stress or poor vagal tone can lead to digestive issues.

• Supports Heart Health – It slows the heart rate and regulates blood pressure.

• Improves Emotional Resilience – High vagal tone is associated with the ability to recover from stress faster and feel more emotionally balanced.

• Boosts Immune Function – It reduces inflammation, helping the body fight off illness.

  
  

The Vagus Nerve & the Spine Connection

The vagus nerve isn’t enclosed within the spine like the spinal cord, but it works in tandem with spinal health. If the spine is misaligned, stiff, or weak, it can create tension and compression that affect the vagus nerve’s function.

1. Spinal Health = Vagal Tone – Since the vagus nerve passes through areas of the neck and back, poor posture, misalignment, or stiffness can inhibit its ability to properly send signals.

2. Fascia & the Vagus – The vagus nerve is deeply interconnected with fascia, and as you know, dance and movement can help floss these pathways, allowing for better nerve signaling. This is something I really try to emphasize during these JEMMs

3. Breath & the Spine – Deep diaphragmatic breathing (which stimulates the vagus nerve) is more effective when the spine is flexible and open.

4. Backbends & Spinal Waves – Movements that lengthen the spine and engage the vagus nerve (like deep backbends, undulations, and spinal waves) promote better nervous system regulation.

This connection between body and mind is powerful, and it’s deeply rooted in the function of the vagus nerve. This nerve plays a crucial role in regulating our emotions and resilience. When our spine is out of alignment, it affects the vagus nerve, which in turn impacts our ability to stay calm, centered, and act from a place of strength. Poor spinal health can lead to emotional instability, a lack of resilience, and even a tendency to feel powerless or stuck in life.

Spine Health in the Year of the Snake

In committing to this JEMM practice over the last year or so, and also getting into proper strength and aerobic training, I have been intuitively coming up with exercises to help build a connection to the spine. This year I am committed to healing my spine, and finding my confidence - I will share what works for me both on here and during the JEMMs.

I'm essentially creating a somatic practice that merges rhythm, repetition, and mindful awareness to help people rinse out stored tension—whether it's emotional, chemical, or physical. By isolating different areas of the spine and pairing movement with intention, my hope is to help guide people into a deep state of embodiment and nervous system regulation.

It’s like movement alchemy—transforming stuck energy through rhythm, sound, and motion.

To truly defend and protect what we hold dear, we need to be strong inside and out. A strong, flexible spine allows for better nervous system regulation, which means we can make more courageous, clear-headed decisions rather than reacting from fear. The hope is to help guide participants to:

• Feel their spine from the inside out and notice where it holds tension.

• Engage the vagus nerve through breath and movement (especially spinal waves, backbends, and shaking).

• Strengthen their backbone, both physically and metaphorically, by embodying their warrior stance.

  
  

As we step into this new Lunar year, I encourage you to reflect on what you need to defend and protect. Is it your dreams, your health, or your peace of mind? What part of your life requires the strength and courage to stand tall and unapologetic? Take a moment to consider your spine—both physically and metaphorically. How are you supporting yourself to stay aligned, strong, and resilient?

This year, we’ll work together to strengthen not just our spine, but our sense of self, our courage, and our ability to protect what matters most. Stay tuned for exercises, JEMM sessions, and reflections that will guide you along this journey. Let’s do this—together.

If you're taking the time to read this, just know, I will always have your back! Have a great day, fellow Warrior <3

One Love Always!