Off the mat • Fiona Flecken • Stress + Breath Coaching

18/06/2026

BREATHWORK + SOUND

🫁 Saturday, 20th June at 5.00pm (75 min)
📍San Gwann
💸 20 Euros for the session

There’s one spot available. Maybe it’s yours?

happy breathing,
Fiona

17/06/2026

i’m so overwhelmed by this social media game. Find a good hook, a trending audio, create a perfect video, write the on-point caption, share knowledge (…but not too much), show your face and speak into the camera, and make it look like “i woke up like this”…all of this to promote your work, passion and love for what you do.

Honestly, this is why i opted out on this. It’s not that i want to share or feel uncomfortable doing this, but i feel distracted from what’s really matters: working with human beings as a human being.

The most human thing for me feels like writing the newsletter at the moment. 2 times per months writing from the heart and it never feels hard to find a topic to write about, do some research, share knowledge.

What about you?
Do you feel the same?
How do you handle the social media game as a small business owner?

16/06/2026

Hello everyone,

there are 2 spots left for the breathwork + sound session on Saturday at 5pm. If you are interested in joining, please message me at WhatsApp 79520661.

Hope to see you there.

Happy breathing,
Fiona.

BREATHWORK + SOUND

Experience the power of therapeutic breathwork and discover how small changes in the way you breathe can create profound shifts in stress, energy, and wellbeing - followed by a deeply relaxing sound session.

📅 Saturday, 20th June
⏰ 5.00 PM (75min)
📍 San Ġwann
💸 20 euros

Together, we'll explore how breathing patterns influence the nervous system, stress response, sleep, focus, and resilience before settling into the soothing sounds of crystal bowls and other instruments.

No experience needed. Just bring yourself and your breath.
Message me to book your spot or find the link in bio for further details.🌿

Happy breathing,
Fiona.

10/06/2026

Nicole Sacco Artist and I invite you to this one of a kind event! Art meditation and sound healing in a beautiful hidden gem in Kirkop on Saturday, 4th July from 5PmM onwards!

No experience needed!

Event details here: The Color of Rest - gentle garden experience with intuitive art + sound healing

We can’t wait to see you there 💚

06/06/2026

BREATHWORK + SOUND

Experience the power of therapeutic breathwork and discover how small changes in the way you breathe can create profound shifts in stress, energy, and wellbeing - followed by a deeply relaxing sound session.

📅 Saturday, 20th June
⏰ 5.00 PM (75min)
📍 San Ġwann
💸 20 euros

Together, we'll explore how breathing patterns influence the nervous system, stress response, sleep, focus, and resilience before settling into the soothing sounds of crystal bowls and other instruments.

No experience needed. Just bring yourself and your breath.
Message me to book your spot or find the link in bio for further details.🌿

Happy breathing,
Fiona.

01/06/2026

When life gets heavy, do you catch yourself holding your breath? Or maybe you notice you’re only shallow breathing, keeping extra tension locked in your belly and shoulders.

These are such common physical responses to stress and they all point back to one vital muscle: your diaphragm. A few days ago, I shared a 3D look at how this muscle moves…fascinating.

Today, I want to show you how to actually give it some relief. If you join my classes or 1:1‘s, you might be familiar with it 😊

Give this a try with me right now: come down in a position on your back with the knees bent. Exhale completely and just let your fingertips gently sink under your ribcage. Like soft hooks. Don’t force anything. Just allow the tissue to soften.

➡️ Upcoming 4-week functional breathing course starting 12th June! We go way beyond quick fixes to rebuild your mechanics from the ground up, using breath-retraining techniques to guide your body back to breathing slow, low, and light.

All the details and the booking link are right in my bio. Or feel free to drop me a message at +356 79520661.

And don’t forget to drop a comment below and let me know how this release felt for you! 🫁

28/05/2026

Find out how to release it below ⬇️

Your diaphragm sits right in the center of your body for a good reason. It is not just your primary breathing muscle – it actively supports your digestion, lymphatic flow, and core stability.

When this muscle gets tight, your entire body has to compensate, leading to chronic tension and shallow breathing.

Here are 2 ways to physically release it and restore your biomechanics:

1. Gentle Diaphragm Release
Lie on your back, knees bent, lower back flat. As you exhale deeply, gently press your fingertips just under the edge of your bottom ribs. Allow the tissue to soften with every breath. Never force it.

(Want to turn this into a lasting routine? In my upcoming 4-week breathing course in San Gwann starting 12th June, we use somatic techniques exactly like these to support your breathing mechanics from the ground up. 👉🏼 Comment “BREATH” below and I’ll send you the details!)

2. 3D Rib Expansion
Place one hand on your belly, the other on your side ribs. As you inhale, focus on lateral movement – push your ribs outward into your hand to truly engage and stretch the diaphragm.

Any questions about these mechanics? Let me know below!

Happy breathing 🫁
Fiona

26/05/2026

You caught me! I brought my phone to record some videos for this.

What do you do when your phone is away? Are you going to sit on the couch for an hour, trying to relax, with your stiff body from sitting all day?

I really understand the idea behind this trend. We all need less noise, less scrolling, and less stimulation.

But, honestly, sometimes the mind calms down faster when the body moves a little first. A busy mind needs a busier body.

Go for a walk. Dance with your kids. Take a few deep breaths. Get some sunlight. Walk your dog. Leave your phone at home and let your eyes look at the outside world.

Many of us are not only overstimulated, but also under-moved. This is one reason why our nervous systems are constantly on edge. Sometimes, that's exactly why "doing nothing" suddenly feels uncomfortable.

What do you think about this trend? How do you feel about "moving breaks" instead of stillness?

24/05/2026

“Just do a few rounds of box breathing.”
It’s probably one of the most common pieces of advice in yoga or meditation classes when it comes to stress and anxiety.

And honestly? I understand why people reach for it.
When you’re exhausted, overwhelmed, waking up at 3am, constantly tense, you want something that finally helps. Something simple. Something that works fast.

But here’s the uncomfortable truth hardly anyone talks about:
a breathing exercise cannot override dysfunctional breathing patterns that your body has practiced for years. Plus; it might not be „your“ tool to access the breath.

If you breathe too fast, too high into the chest, through the mouth, or subtly overbreathe all day long, your nervous system keeps receiving the same message over and over again: stay alert. Stay ready. Don’t fully relax.

So yes, 3 minutes of box breathing might feel calming in the moment. Or not and the breath holds in between leave you with a more anxious feeling. If the baseline pattern underneath stays the same, the stress cycle often continues as soon as life kicks back in.

And this is exactly why we should care more about functional breathing and nervous system education.
Not quick fixes or “hacks.”

But understanding how your breathing works throughout the entire day…while working, walking, sleeping, training, resting.

Because real change happens through repetition, awareness, and building a healthier foundation over time.

This is what we’ll explore in the upcoming breathing course “relearn to breathe” starting in San Gwann from 12th June by understanding dysfunctional breathing patterns, stress physiology, and simple practices that support your body in daily life.

A few spots left.

Message me for further details✨