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Retrospective: Self Care Sundays Series (Spring 2024)

  • Writer: Kirby Clark, MMT
    Kirby Clark, MMT
  • 5 days ago
  • 5 min read

This time last year, I was challenged to create a series of tutorials on my top self care recommendations that I often suggest to clients. This blog will take a look back at each recommendation plus a couple bonuses towards the end!

As a reminder, I am operating from a philosophy that there are five primal elements of self care` (all five of which are - or at least should be- attainable through massage therapy too). The five elements are Hydration, Movement, Touch, Breath, and Sleep.


Red Light Tapping

Want to turn red lights into moments of relief instead of frustration? Here’s how.

Step 1: Stay present—keep your eyes on the light and avoid distractions.

While you're waiting, gently tap your body with your fingers or fists in areas where you feel tension—like your neck, chest, or even your face. These are common spots that hold stress and respond well to touch.

This simple tapping helps reconnect your mind and body—something we often lose touch with in the rush of daily life. By stimulating your nervous system, you can encourage your muscles to release tension and relax.

The best part? You don’t have to limit this to red lights. Try it at your desk, while watching TV, or during a break. Set a gentle reminder every 30–60 minutes to pause, breathe, and tap. It’s an easy, effective way to give your body a little love throughout the day.


Breath Work

STOP—don’t scroll! Let’s take a breath together.

We’ll start with your inspiration (that’s your inhale). Breathe in deeply—down to your belly button. Feel your abdomen rise as air fills your respiratory diaphragm, just below your ribcage.

Now comes your expiration (your exhale). Try to make it at least twice as long as your inhale. Breathe out slowly through pursed lips, like you're blowing out birthday candles—controlled, steady, and full of intention.


Let’s try it now:Inhale through your nose—fill your lungs, feel your ribcage and belly expand...And exhale through pursed lips—like a birthday wish in the making. Make it last. Your exhale should always outlast your inhale.


Why does this matter? Because your breath is your first medicine.Oxygen-rich blood fuels healing, especially in your muscles. And breath is the very first thing you did when you came into this world—before your first cry, before anything else, you breathed.

So pause. Breathe. Heal. You’ve got this.


Epsom Salt Bath & Hydration

Do you know how to take a proper Epsom salt bath?

I’ve said it many, many times before—a bath is my #1 self-care recommendation. Hands down (pun intended). So let’s set the scene and get you soaking the right way.

Here’s what you’ll need:

  • Epsom salts – Brand doesn’t matter (I usually go with Dr. Teal’s), and there are plenty of blends with relaxing aromas—choose one that speaks to you.

  • Plenty of drinking water – Yes, to drink! You’ll be sweating in that warm water, so you must stay hydrated from the inside out. Think of this as hydration for your skin and your cells.

  • Towels – A full-size towel for drying off afterward, and a hand towel to keep nearby during your soak for dabbing your face or cooling down.

  • A small piece of chocolate – Something light on the stomach and a little indulgent. I’m partial to a Ferrero Rocher—it’s like a golden reward for taking care of yourself.

  • An incense cone – Adds a layer of soothing aroma and works as a natural timer—most last 20–30 minutes, which is perfect for a soak.

  • Bubble bath or bath oil – Because variety is the spice of life, and your skin deserves that silky, scented treatment.

  • Candles (battery-operated or real) – Dim the lights, set the mood. Let your body and mind know: this is your time.

Now, let’s draw the bath:

  1. Fill the tub with warm water you can comfortably handle (98–102°F is ideal).

  2. Sprinkle in your Epsom salts generously across the tub floor and under the faucet so they dissolve as it fills.

  3. Add in your favorite bubbles or bath oils—make it luxurious, make it yours.

Time to soak:

  • Carefully step in (use a handle if needed), light your incense and candles, and slowly lower yourself into the water.

  • Immerse your whole body, and alternate submerging your upper and lower halves if the tub isn’t deep enough for both at once.

  • Stay in for 20–40 minutes. Let the warmth soothe your muscles while the magnesium from the salts absorbs through your skin.

  • Sip your water throughout—replenish what your body’s releasing. Hydration is just as much a part of this ritual as the soak itself.

Keep your hand towel nearby to cool off your face or wipe away sweat. And most importantly—relax. Let your breath deepen. Let go of the day.

You’re not just bathing—you’re restoring.


Mindful Movement

Movement is medicine—and it doesn’t have to be intense to make a difference.

Gentle, mindful movement is one of the most accessible forms of self-care. It boosts circulation, eases tension, lifts your mood, and helps you reconnect with your body. This isn’t about burning calories or chasing goals—it’s about honoring the simple fact that your body was made to move.

Here are a few easy ways to get started:

  • Neck rolls and shoulder shrugs to melt away tension—especially after screen time.

  • Gentle stretches in bed—reach, flex, and breathe before sleep or first thing in the morning.

  • Mindful walking, even for a few minutes—feel your feet, swing your arms, match your breath to your steps.

  • Swaying or slow dancing—put on a favorite song and move without a plan. Or follow along with a free yoga video.

  • Tapping or light shaking—stimulate your nervous system and release stuck energy.

Just a few minutes of movement can reset your day. Let it be simple, let it be soothing, and let it remind you: you are here, and you are alive.


Rest Rx.

Your body does some of its most important work while you’re resting. During sleep, your muscles repair, your nervous system resets, and your brain processes everything it took in during the day. Good sleep isn’t a luxury—it’s a foundation for health.

Here’s how to support your body with better sleep hygiene:

  • Set a consistent bedtime—yes, even on weekends. Your body loves rhythm. And speaking of rhythm, investing in a sound machine can go a long way to setting the mood and training your body for sleep.

  • Dim the lights an hour before bed—use candles, lamps, or salt lights to signal it’s time to wind down.

  • Limit screen time—blue light can confuse your brain and delay melatonin (your sleep hormone). This one is my personal achilles heel- I always find myself putting on a favorite show (lately an episode each of Good Times and the Golden Girls) or scrolling on social media. Don't be like me- honor your time and space for sleep.

  • Create a bedtime ritual—tea(hydration), light stretching(movement), lotioning (touch) journaling, or reading (breath) can gently guide your body into rest mode.

  • Keep your room cool, dark, and quiet—a cozy sleep space supports deeper, more restorative sleep.

When you sleep well, your body can heal, your mind can reset, and everything—from digestion to mood and even immunity—gets a chance to recharge. Rest isn’t optional. It’s essential.

So tonight, treat sleep like the sacred medicine it is.




Peace and Healing,

Kirby Clark Ellis, MTI, BCTMB

 
 
 

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