the power of a grounded nervous system

photo by daniela marchione

If you follow us on instagram you may have seen our post last week about the power of a grounded nervous system. The nervous system plays an integral role in our everyday life and overall well-being. It controls the most complex aspects of our lives such as thought, memory, learning, as well as the often-overlooked breathing, balancing, hearing, tasting, feeling (and a ton more). Allowing ourselves the freedom of a grounded nervous system let’s us experience life in it’s fullest capacity and live our authentic truth. It allows us to discern what is (and is not) for us, to heal at a faster pace, to age at a slower rate, and to help regulate those around us - such as our friends, family, and other community members. The reality we currently live in is fast-paced and high-pressure. We’re constantly connected, plugged in, and saturated in stress hormones. Additionally, we are living under the unrealistic expectations of modern-day society and inundated with a blend of forever chemicals (in our food & water systems, body care, clothing, and household items). All of this can leave our bodies in a constant state of distress - we are moving faster than ever and consuming at a rapid pace. For many, alignment has gone to the wayside. The stressors that surround us are creating a sicker-than-ever society and a life that feels.. well.. quite honestly, unfulfilled. Of course, none of this is to scare or overwhelm you, it is simply to drive home how important it is to take care of ourselves. To create a life that brings us joy, we must first create a safe space our body can thrive in.

Stress, poor sleep habits, traumatic events, conflict, depression, anxiety, diet.. these can all lead to dysregulation. External factors certainly play a large role and yes, there is only so much we can do on a personal level with regard to some of this list (including trauma and stress). However, there is a ton we can do to combat these stressors and to help ourselves heal. Without providing a laundry list of chores and a 10-step routine, here are 5 simple ways to create space for yourself and activate your parasympathetic nervous system (PNS).

1. Sleep Hygiene; creating a clean and distraction-free zone for your bedtime ritual is key. When we sleep our body repairs itself and a number of important brain functions occur. Toxins in the brain are swept away and important bodily functions occur as we rest. Plus, a good night sleep allows us to act more securely, think clearly, and slow down. Make sure all tech is silenced or on a quiet setting, try to avoid blue-light (from computers, iPad, phones) before your bedtime ritual, and clear any clutter to honor the space around you.

2. Breathwork; breathing intentionally signals to the PNS that you are safe and allows the body to rest & digest. Diaphragmatic breath, 4-count breath, 4/2/6 count breath, and belly breathing all slow the body and allow us to restore control. Breathwork calls in a calm, balanced, healing energy. Intentional breath may also help with insomnia and anxiety (try a few minutes of breathwork in your bedroom oasis!) For more information on ways to incorporate breath into your wellness toolbox, reach out to us for a 1:1 consult.

3. Sound Bath; Sound healing through singing bowls and crystal bowls can re-calibrate the body, this turns off the sympathetic nervous system (fight or flight) to let us repair and heal. Sound baths can be deeply healing and immersive altering brainwaves to alleviate stress and regulate emotions. Our sound baths are a true full-body experience that may adjust energetics and help to restore the mind, body, and spirit. We firmly believe in the magical power of sound and hope to offer more experiences this fall.

4. Grounding; nature heals. In previous posts you’ve seen us share the curing power of the sun and salt-water. Like the medicinal qualities of these natural elements, other aspects of the Earth offer peace and presence. Through our physical senses we are able to get out of our mind and connect back to our body. We are reminded that we belong to a much larger picture and let go of ego. If all you have is 15 minutes today, take a moment to gaze at the ocean, marvel at the sunrise, or walk barefoot on the grass.

5. Move your body; may it be a gentle walk by the water, barre, power yoga, swimming, or dancing - getting up and moving your body will help maintain good oxygen levels, strong blood flow, improve your mood and memory, release sticky energetic residue. Exercise drops the stress hormone and increases neurotransmitters like serotonin and norepinephrine. Bonus: exercise also encourages insulin-like growth factors that promote new neurons. Score! At blackbird we know the power of movement and we like to shout it from the rooftops.. but we also know life is cyclical and some days you may need to slow down, others you want to speed up! That’s why we offer a little bit of everything; check out our current group fitness schedule (here). If group fitness isn’t your jam, we also offer 1:1 appointments and other personalized offerings. See our website for more details.

We hope that helps - and remember, you don’t have to do all the things all the time! One or two small changes daily add up. See where you can layer in one of these PNS supporting practices and start to call in the conscious life that you deserve. Remember, the true measure of success is a calm nervous system.

Meet you on your mat.

team blackbird

author — erinn cavanagh

The power of Community

photo by daniela marchione

If you had a chance to check out our last blog post, we listed off 5 of our favorite summer- inspired wellness habits (and if you didn’t, check it out here). One of those ideas is community play dates. We briefly spoke about why we love community and the ways in which it enhances our daily life. Some of the benefits include longevity and sense of worth. We mentioned that having a community helps to create deeper bonds and allows us to feel as if we are part of something greater.

Lately our community play dates have looked like; meditation at the farm, restful beach days, floating in the pool and sharing our goals, matcha/coffee connections over at Seabird, and supporting our favorite local bands at their shows. If you’re not sold on the idea of community, here are a few other reasons to celebrate this healthy hack: it allows us to share like experiences (extremely important for mothers), it is an incredible sense of support, may reduce the risk of mental health issues, belonging to community potentially lowers risk heart disease, shared values unite people. On the flip side, lack of community has been found to increase stress levels, raise the chance of depression/ anxiety, and may even have a negative impact on your sleep.

Because we believe so deeply in the power of community, we aspire to cultivate that very essence with blackbird. We know that we’re the new kids on the block but we hope that soon enough you’ll think of us not only as a yoga studio, but an integral part of your life. That’s why you’ll always catch us checking in with folks before and after class, encouraging connections with one-another, collaborating with local businesses, and always saying “share the sweaty selfie!”. We want you to know you are welcome and supported by us. We want you to bond over the healing power of sound or those tough banded pulses! (It’s all fun and games until the bands are on our arms.)

It’s safe to say that many of us have had an interaction that’s felt uncomfortable at a fitness studio. There have been times where (even as teachers) we have walked into a room and felt unwelcome or as if we didn’t belong there. It breaks our hearts to think that that energy exists in the wellness space and it is holding people back from forming new healthy habits. We aim to provide a space that feels free for you to be YOU! That means showing up unapologetically, honoring your body as it is today, leaving comparison at the door, and yes, meeting new friends! We want you to know, YOU belong. You are an important part of our collective. You add values to our lives, as teachers and as friends. The next time you come to class, please take the time to introduce yourself to your neighbor and share with us why you feel called to practice with blackbird. We are so thankful for your support and can not wait to see our magical community evolve and grow over time.

Still deciding on what class works for you? Come try them all! Each one of our classes offer up an inclusive space and is conducive to all-levels. Whether you are an experienced yogi of 10 years or just beginning your journey - we have space for you. Our summer series is fully up and going, come experience it for yourself before we transition into our fall schedule! Keep an eye on our instagram for updates on vendor connections and our guest-teachers. Here are some wonderful things our community is saying;

“Such a unique and thoughtful program. I love taking in the salt air, sweating under the sun, and experiencing Kimberly’s immersive yoga practice.” - marisa

"I am pretty new to yoga and I felt like Erinn’s class was very welcoming! Upon arriving at Paragon Boardwalk, Kelsey was very excited to welcome me to my first class of the Summer Series and guided me on where to put my belongings. As the class started, I felt comfortable in the sunny environment but also pushed myself because I knew that I was capable. No was not an answer for me. After the class was over, there was time to connect with others and learn about offerings from vendors. Overall, I had a great experience and would recommend anyone to try yoga!" - Joshua

"Blackbird Wellness is changing the game with their Outdoor Summer Series! You truly get to feel grounded throughout your practice with the calming energy of the ocean waves and sunshine on your skin while at Paragon Park in Hull, MA. From the sweetest employee Kelsey welcoming you into the space to the instructors, vendors, and other yogis, you also gain a community while getting your sweat on!" - Sarah

"Erinn C. is amazing in all ways and I will follow her wherever she goes! The breeze of the ocean while practicing was an experience I will not forget. Loved the little gift bag of frankincense and other little goodies. Thank you for giving us such a great space to practice with our favorite instructor 10/10!" - Kaitlyn

Meet you on your mat.

author - erinn cavanagh

five wellness routines we’re loving right now

(And how we’re sharing them with you!)

photo by daniela marchione

Sun Exposure - Sun exposure, when in a controlled setting and done in a practical manner can be one of the most beneficial activities. Sunlight is known to help boost your mood, improve your sleep quality, and regulate your immune system. Sunlight exposure may reduce blood pressure, aid in weight loss, and improve brain function! It’s a no-brainer for us that while we have the ability to slip outdoors in the warm weather, we will. Our bones, moods, and immune system will be thanking us.

Outdoor Exercise - From Barre to Vinyasa, beachside strolls to weight lifting and everything in-between. We are obsessing about habit-stacking our time.. Call us crazy but here at blackbird, we may be embracing fresh-air, sunshine exposure, and movement as our summertime trifecta. We also know that life is cyclical. Somedays we crave high-intensity exercise and others we need a slow-moving stretch that leads into meditation. When we sat down to discuss the opportunities to move, we came to the conclusion that diverse class- options are an absolute must. That’s why we offer so many wonderful ways to work out with us! In fact, our summer series alone offers three different ways to sweat; gentle yoga, power yoga, and yoga sculpt. Not only that, but we have several different teachers (guest and permanent) on the horizon. We embrace individuality and know that each one of us gravitates towards something a little different. For more information on our summer series, read below!

Cold Plunges - Cold plunges or cold exposure have a myriad of different health benefits. Some of which include regulating your nervous system, improving your sleep, and supporting longevity. The icy cold waves of the ocean may not be calling your name but how-about 10 seconds of cold water in the shower? Still not convinced here are a few more advantages; regulates blood sugar levels, fights inflammation, may reduce your sick of diabetes, and strengthens both your heart and lungs. We love setting up right across from Nantasket beach because it means after our sweat sessions, we can plunge right in! A bonus, our friends at Saltwater Soul Sauna will be joining our series on July 29th and august 19th to offer The Nordic Cycle collaborative experience. This event will consist of; hot-wood sauna, cold plunge, rest period, and repeat!

Fresh Fruit - Smoothies, parfaits, or in raw from - we are savoring fruit while it’s fresh and bountiful. Handful of blueberries, anyone? A diet rich in fruits can reduce the risk of stroke, prevent heart disease, and will provide the body with essential vitamins and minerals. Indulging in the summer helps us get our share of antioxidants while hitting our sweet tooth. Bonus: the water content in most fruits helps hydrate our bodies and summer is the best time to buy fruit in New England because you can buy local! Support your community farm and load up on summertime goodies. Don’t worry, if you need inspiration, we’ll be sharing our favorite ways to use fruit on social in the upcoming weeks! If you’re seeking more information on how to nourish the body, we have incredible offerings coming soon.

Community Play Dates - One of the most underrated ways to promote longevity and sense of worth is to be in community. Having a community helps to create deeper bonds and allows us to feel as if we are part of something greater. Our play dates may look like hitting an outdoor class, group hike, slowing down and sipping iced coffee at our favorite local shops, or getting together to improve the world around us - like a beach clean-up! It is no surprise that blackbird exists on the south shore, we feel at home here. We are constantly inspired by the ocean, the seasons, and the people. Our community is our pulse and we feel thankful each time someone decides to become part of it.

The Summer Series - Our summer series was crafted with intention and thoughtfully designed with YOU in mind. We took all of our love for this season, this community, and the wellness routines that drive us and created something big. Our summer series offers four different modalities and several incredible instructors. In addition to our wonderful line-up of teachers, we have several vendors lined up to join the party and show YOU love. The vendors participating this summer include; organic juice barn, vuori, hale bone broth, liquid death mountain water, saltwater soul sauna (speaking of plunges!), aesthetics by cara audrey, alchemy massage, nantasket sweets, minot candle, and east coast wellness. For all the summertime inspiration look back to our first blog post! (click here).

“I had a great time taking a class at BlackBird Wellness with Erinn! She was intentional about honoring our time and partaking in movements that felt right for us. Her class was the perfect balance of yoga and strength training. I can’t wait for her Sunday morning classes to become part of my weekly ritual!” - Josh S

Get to know our formats -

Gentle Yoga & Sound Healing; This class offers our slow-paced, gentle class that blends, hatha, yin yoga, restorative yoga, kripalu yoga, reiki, and yoga nidra (for meditation). Followed by sound healing, a process that uses sound, music, and specialist instruments played in therapeutic ways combined with deep self-reflection techniques to improve health and well-being. (Saturday mornings at 8:15am)

Power Yoga; An athletic, fast-paced, breath to movement yoga class. Power Yoga has a set sequence created by yoga legend, Baron Baptiste. The set sequence will allow you to know what to expect and therefore allow space to go into a true meditation in motion. Power Yoga takes a group of traditional poses and allows the student to hone in on mastering. all levels welcome. (Saturday at 9:30am)

Yoga Sculpt; Join our team as we get creative and sweaty. Yoga Sculpt is an athletic class that combines power yoga + strength training exercises. The class consists of yoga poses, strength training exercises, and cardio bursts with the option of using weights and bands. these unique class sequences change at each class and are full of passion, energy, and upbeat music. (Sunday at 8:30am)

Get to know our teachers;

Kim; Kimberly has been teaching various forms of fitness and immersive mind-body classes since 2001. over the years, Kimberly has garnered knowledge of integrative nutrition, yoga, meditation, pilates, barre, hiit, strength and conditioning, cupping, and Thai yoga massage. her philosophy for creating optimal health lies in the balance of three pillars: training, nourishing, and healing the mind and body. Kim’s passion and enthusiasm for health and wellness, anatomy, proper alignment, and mindful movement is contagious.

Erinn; a RYT-500, Erinn has an undergraduate degree in Health Studies from Bridgewater State University. While she was in undergrad she began personal training, becoming a certified personal trainer and group fitness trainer. In 2019, she went on to obtain her 200 hour teacher training under Wicked Om Yoga. Then in 2021 she pursued her 300 hour certification. She teaches power yoga, yoga sculpt, children’s yoga & slow-flow style classes. Erinn’s favorite thing about teaching is building community + confidence. Additionally, Erinn is certified in meditation and breathwork through the Shivashakti school of yoga. She is currently studying prenatal yoga through Island Ayurveda & yoga and pursuing a M.A. in mindfulness studies at Lesley University.

Mandy; a somatic practitioner combining all my modalities: breath, movement and sound. When entering this sacred space, you tap deep into your soul. Mandy shares that she wants “to share my path to inner peace, balances, stillness, positivity, sisterhood, strength and resilience! We will heal together through yoga, reiki, breathwork and sound. We can build a community that supports each other. Connecting over the juicy stuff! The stuff that makes your soul free, your heart opened and face glow”.

Ali; a 200-hour certified yoga teacher, reiki level 2, energetic healer, inspired by nature, music, and sound, wife, and mama of 2 girls, Ali prides herself in raising her two powerful and confident little girls and found her way back to teaching yoga and exploring with sound and energy work after her first daughter came earth side. Ali has a welcoming and encouraging presence to all who step foot in her class and has a passion to share yoga with everybody. She wants you to know, you are welcome, you are safe to be you, and you are magic!

Moira; a RYT-200, NSAM-certified personal trainer, NSAM-certified corrective exercise specialist, and barre instructor. Moira has always been a student of human movement, and the connection between mind, body, breath, and spirit. her flows are a creative blend of sweat, breath, and energy, with a focus on building strength and balance. she draws upon various disciplines - yoga, pilates, dance, barre, and functional training to challenge the body and focus the mind, all to a deep beat and in a welcoming environment.

Kathleen; Kathleen graduated from the 200-hour teacher training program through sacred seeds yoga school with Jacqui Bonwell in 2016 and received her RYS 500-hr also through sacred seeds yoga school in 2020. Kathleen is certified in level 1 balanced athlete with Johnny Gilespie and has an undergraduate degree in psychology and a master’s degree in social work. Kathleen is most proud, though, to be the mom of Clare, Andrew, Conor, and Matthew. She teaches to reinforce resilience and to offer hope. she teaches to spread love and lightheartedness!

Ronan; His journey began over 20 years ago in his native home of Dublin, Ireland. Ronan immediately fell in love with yoga and became fascinated with how it filled him with so much positive energy. Ronan has taught all-levels of yoga including power, ashtanga, and yoga for athletes. His intention is very clear: to help you break the invisible binds of your mind to start a life of being 100% you.

More information on the summer series or to learn how to register, please refer to our website. Guest instructors, pop-up’s, vendor information and other nuggets of wisdom can be found on our Instagram (click here) - come say hi!

We’ll meet you on your mat.

author - erinn cavanagh

the beginning…

Few things in this world are as sweet and picturesque as summer in New England. The mom and pop ice cream stores, surfing competitions, and local boutiques with doors propped open encourage an overall lighthearted feel throughout our normally sleepy towns. There’s an undercurrent of beauty that radiates and provokes a new sense of freedom and ease. If you’ve been on the internet as of late you’ve likely seen the term “romanticize your life”, something that comes naturally to us during these months. The magic of summer in New England is that it’s so short. For a small period of time, all of our senses are delighted and we are immersed in the salty enchantment. At blackbird wellness, we want you to lean into the theatrics of summer. We want you to fully FEEL IT.

The sweat dripping down your face - feel it.

The sound-bowls vibrating through your core - feel it.

The strength that props you up in a pose - feel it.

The laughter from children designing their sandcastles - feel it.

The juicy watermelon that melts in your mouth - feel it.

Part of our mission here at blackbird is to awaken and inspire. We want you to show up everywhere you go. We want you to take the picture, to meet-up with the friend, to jump in the ocean, to go a little harder and a little deeper, to slow down to speed up, to be here now. We knew that our coming together as a brand meant that we would have the opportunity to show up in our community and show up in a big way, in a way that feels different and new. When we were presented with the chance to teach an outdoor series, it was really a no-brainer. Ocean waves rolling in the distance, the sun dancing on your skin, a teacher who has your best interest at heart, music that lifts you and provokes the natural rhythm inside…these are all the ingredients we attain and the only thing left missing…is you. Blackbird wellness is beyond delighted to offer our summer series, inspired by the season and the natural waves of evolution. Our incredible team and our teachers have banded together alongside blackbird founder, Kim Welby, to offer the south shore a full New England summer experience.

Our summer series will exist between July 8th and August 27th with set-dates and experiential pop-ups. In addition to our class line-up, we will surprise and delight each weekend with local vendors and companies who light us up! Our intention is to invoke a sense of awe and create a community of well-to-do humans. Join us every Tuesday, Saturday, and Sunday and let's make magic together. All you will need is a mat and a water bottle. As we progress into the hazy summer days, we will share more details and how to flow with us beyond this series but for now, our set dates and times are as follows;

Tuesday - Paragon Boardwalk Hull // 9:45 am Barre with Kim

Saturday - Paragon Boardwalk Hull // 8:15 am Gentle Yoga & 9:30 AM Power Yoga with Kim

Sunday - Paragon Boardwalk Hull // 8:30 am Yoga Sculpt with Erinn

Sunday - Cross Street Flower Farm Norwell // 9:00 am Slow Sunday Meditation with Kim (classes begin June 18th through September)

Please note: for opening weekend (Saturday July 8th in Hull), we will only be offering one class; a 75 minute Power & Gentle Yoga blend accompanied by sound healing. This class will likely fill up fast so please sign up in advance. Post flow, we will be holding space to connect with one another and enjoy the vendors who will be present.

For more information about our classes and other offerings please explore the blackbird wellness website

Follow us on Instagram for more information regarding our classes, teachers, schedule changes, and pop-ups. The locations we’ve secured are intentional and inspire us.

To learn more about Paragon Boardwalk, visit www.paragonboardwalk.com and Cross Street Flower Farms, visit https://www.crossstreetflowerfarm.com or please refer to their websites, Facebook, or Instagram.

Author - erinn Cavanagh