Off the mat • Fiona Flecken • Stress + Breath Coaching

12/05/2026

There’s a moment in Yoga Nidra where people soften. The breath changes. The face relaxes. This slow realization throughout the whole body: “I don’t have to respond to anything right now.”

And together with sound, it creates something really special.
A magical and deeply restful space.

The next Yoga Nidra + Sound session will take place on Friday, 29th May at 6.00 PM (75 min).
📍 Triq J.F. Marks, San Ġwann

A few spots are left.
No experience needed.

Come as you are and feel invited to rest. ✨

04/05/2026

Every time I open social media, I see breathwork videos.
And most of them show these big, emotional releases that can happen with more intense techniques and guided hyperventilation.

Is that a valid tool?
It depends.

Have I done it myself?
Yes. I’ve been there.

Do I offer it in my work?
No, and there’s a reason for that.

Working with clients every day, I see how many people already have breathing patterns that are fast, shallow, or a bit “on edge.” The nervous system is often already carrying a lot.

And in those cases, adding a highly activating breathing technique on top doesn’t always create more support. Sometimes it adds more stress to a system that actually needs the opposite.

Most people don’t need more.
They need less.

Less effort in the breath.
Less tension in the body.
Less pressure to “do it right.”

Breath retraining isn’t about breathing more or releasing more. It’s about restoring a pattern the nervous system can trust again.

This is why I focus on the foundation first.

Slowing the breath.
Reducing effort.
Creating space in the ribs and diaphragm.
Helping the body feel safe enough to breathe differently.

It might look less impressive on the outside.
But it can make a real difference in how you feel in your everyday life.

Follow along .mt for more information.

Next breathwork + sound session on Friday, 8th May.

Next (re)learn to breathe course (4 weekly sessions) starting Friday, 12th June.

01/05/2026

Need a moment to land after a long week?
It’s time for the next breathwork + sound session on Friday, 8th May at 6.00pm.

🫁 What can you expect?
We begin with simple, functional breathing practices to release tension, support the diaphragmatic breathing, and support the nervous system to find balance and calm. From there, you’re guided into a somatic meditation and supported by sound to deepen the experience.

No intense techniques, no pressure to perform.
Just space to slow down, breathe with more ease, and reconnect with your body.

No experiences needed.
Come as you are, and feel invited to rest.

➡️ 2 spots left for Friday, 8th May at 6.00 pm (75 min)

💌 message me at 79520661 or follow the link in bio to get more info and to book your spot.

25/04/2026

NEWSLETTER

A while ago, I decided to cut back on my social media activity.
I'm not a content creator, and I want to focus my energy on the real world. On real, human connections. Since then, I've felt less pressure to perform or constantly share to feed the algorithm (which I still have no influence over).

However, I love sharing my thoughts, feedback, information, knowledge, audio meditations, and glimpses into my personal and professional life in my biweekly newsletter. I can write as much or as little as I want, and there’s no algorithm or disappearing content.

If you're interested in my content, feel free to subscribe to the newsletter in the bio, and you'll receive an email every second Monday!

20/04/2026

🫁 Your breath. Your life force.

I posted this video a while ago and wanted to reshare it with you as I often get questions about breathing techniques and tools like this diaphragm release.

So, if it ever feels like you can’t quite get the breath you’re looking for and/ or like you keep trying to inhale more, but it still doesn’t feel satisfying …this one’s for you.

Sometimes the problem isn’t taking air in. Sometimes it’s that the body has forgotten how to fully let go of the exhale.

Breathing is automatic, which means patterns can slowly develop in the background without us noticing. Stress, tension, posture, rushing through life… it all leaves a mark on the breath. And over time, this can show up as things like tight shoulders, feeling on edge, digestive discomfort, reflux, pelvic floor tension, or that constant sense of never breathing deeply enough.

When the diaphragm stays tight, the whole system can remain a little braced. The exhale gets shorter, the breath becomes shallow, and the body keeps carrying effort it no longer needs.

This is why we practice simple things like this in the functional breathing course.

Slowly breathing out through a straw into water can help the exhale lengthen naturally, soften tension around the diaphragm, and give the breath more space to find its rhythm again.

Nothing complicated.
Nothing dramatic.
Just a small, practical tool that can create a real shift…and it’s fun!!

Try it for 2–3 minutes and notice what changes.

If this speaks to you, the next round of the functional breathing course is open now - from Friday, 12th June at 6.00pm. 4 weekly sessions to set the foundation of breathing, relearning to breathe in a beneficial, healthy way to find more ease, energy and comfort in everyday life.

You’re warmly welcome to join 🤍 DM or comment on this post for more information.

14/04/2026

How we breathe is how we live.

Our breath affects more than we often think.
Energy, focus, sleep, tension levels, stress resilience...it all starts here.

This 4-week course is not about transformational breath work or complicated techniques. It’s about understanding your everyday breathing patterns as well as the foundation of breathing, and learning simple tools that actually support your body and nervous system.

One of the last participants to take part said it like this: "I signed up thinking I would just learn a few breathing exercises. Instead, I started to understand why I often feel tense, tired and overwhelmed. The simple tools we practiced and I continued to use regularly have really helped me to breathe better in everyday life."

Supporting people through breath, movement, and somatic work is a big part of my work, and this course brings that together.

Join the next round from Friday, 12th June / 6.00 PM (4 weekly sessions) if you’d like to breathe with more ease and move through life with a little more capacity.

DM me or book via the link in bio.

16/03/2026

Restorative Yoga + Sound | Friday, 27th March | 6.30 PM (75 min)

Join me for a gentle evening to shift out of doing mode and let body, mind and soul settle. In restorative yoga, we use fully supported poses with bolsters and blankets to release tension and support the nervous system.

The session closes with a soothing sound relaxation to help your system reset and restore.

Interested in joining? Message me at 7952 0661 or book your spot here: https://app.zenamu.com/off-the-mat/workshops/3854

09/03/2026

There’s a spot left for the Breathwork + Sound Relaxation | Friday, 13th March at 6.15 PM | San Gwann

If you’re interested in joining, please message me at 79520661 or book your spot here: https://app.zenamu.com/off-the-mat/workshops/3787

“There is no yesterday in the lungs
There’s no tomorrow there either
There is only now
There is only inhale
There is only exhale
There is only this moment
There is only breath.”

Part of the poem “Anatomy of peace” by John Roedel.

🫁 Breathwork + Sound is back.
There are 2 options for you in the next weeks to join functional breathing, nervous system support, and a deeply restful sound journey to help you connect with the resource breath and your inner world.

Saturday | 28th Feb. | 5.00 pm (75 min) ➡️ 1 spot left
Friday | 13th March | 6.15 pm (75 min) ➡️ 3 spots left

Much love,
Fiona.

03/03/2026

March has that in-between feeling…a little more light, a little more movement, and still this deep need to rest. If your nervous system has been running ahead of the season, these 2 evenings are an invitation for you:

Breathwork + Sound •13th March • 6:15 pm (75 min)
A gentle, beginner-friendly breath journey to create space in your ribcage and diaphragm, find a steady rhythm, and settle into a nourishing sound bath.
Your contribution: 19 euros

Restorative Yoga + Sound • 27th March • 6:30 pm (75 min)
Slow, fully supported restorative shapes (bolsters, blankets, props) to release tension and downshift your system, followed by sound to help everything land.
Your contribution: 22 euros

Both sessions are beginner-friendly, restful, and designed to meet you exactly where you are.

Limited spots.
Please book your spot via the link in bio or message me to join at +356 79520661.

Much love,
Fiona.

01/02/2026

How did we manage to leave January behind so quickly?
In addition to the regular courses, classes, and 1:1 sessions, here’s what’s coming in February:

NEW COURSE!
From 21 st Feb. - Relearn to breathe: 4 weekly sessions of functional breathing and nervous system support

SOUND SPECIALS!
20th Feb. - Yoga Nidra + Sound (2 spots left)
28th Feb. - Breathwork + Sound (1 spot left)

Booking available via link in bio, website www.off-the-mat.com or message me at +356 79520661.

xx
Fiona.

27/01/2026

“No matter what we eat, how much we exercise, how resilient our genes are, how skinny or young or wise we are - none of this will matter unless we're breathing correctly.” (James Nestor)

I'm happy to organize a 2nd round of the (re)learn to breathe course - a 4 week journey into functional breathing and nervous system support. The next course will start on 21st February at 9.00 AM (75 min).

4 weekly sessions to learn more about how the breath can support you in everyday life. You’ll explore how breath, posture, and the nervous system are deeply connected, and how functional breathing can restore energy, focus, and emotional balance.

What to expect:
– Guided awareness and breath observation
– Gentle functional movement and postural support
– Simple breathing techniques for regulation and calm
– Short, accessible explanations of breath science
– Restorative and sound-supported closing practice

This course is for you if you:
– Feel stuck, tense, or shallow in your breath
– Experience stress, anxiety, or overwhelm
– Want to support your nervous system naturally
– Are curious about the science of breath and rest

No experience needed.
Come as you are - and leave with a breath that supports you.

Any questions about this course? I'm just a message away. Feel free to get in touch via WhatsApp +356 79520661.

xx,
Fiona.