Nervous System Informed Pilates
A private, 50-minute movement session for women who are ready to feel calm in their bodies — not just think their way there.
What Is Nervous System Informed Pilates?
Most of us have learned to manage stress with our minds: journaling, reframing thoughts, talking it through. And that work matters. But the nervous system doesn't just live in our thinking; it lives in our shoulders, our breath, our jaw, our posture.
Nervous System Informed Pilates* is a private Pilates session designed specifically for women navigating anxiety, perfectionism, overwhelm, and chronic stress. It combines classical Pilates principles with nervous system regulation skills, so that as you build strength and control, you're also teaching your body what safety and connectedness actually feel like.
This isn't a typical fitness class. It's movement with intention, grounded in the understanding that how you move can change how regulated you feel.
Breathe
Regulate
Connect
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Each private session is 50 minutes, tailored to you — your body, your nervous system state that day, and your goals.
A typical flow:
Check-in & grounding (5–10 min) — A brief conversation about how you're arriving today, followed by breathwork or grounding to settle your system before we move.
Mindful warm-up (10 min) — Gentle mobility and breath-linked movement to build body awareness and safely wake up the system.
Core Pilates work (20–25 min) — Classical mat or reformer-style exercises (equipment-dependent), modified and paced with regulation in mind — not rushed, not performance-driven.
Integration & down-regulation (5–10 min) — Slower, restorative movement or breathwork to close the session with your nervous system in a settled place, not an activated one.
Sessions are private and one-on-one, so the pacing, cueing, and focus are fully personalized — whether you need more grounding that day or more strength-building.
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Pilates was never just about core strength — it was built on principles of breath, control, precision, and concentration. Those same principles happen to be nervous-system gold:
Breath-led movement activates the vagus nerve and helps shift you out of fight-or-flight and into a more regulated state
Slow, controlled sequencing builds interoceptive awareness which reconnects you to sensations you may have learned to override
Rhythmic, repetitive patterns are naturally soothing to an activated nervous system
Precision over intensity takes the pressure off "performing" and invites you to actually feel what you're doing
In our sessions, Pilates exercises are paired with regulation-focused cues such as coordinating breath with resistance, noticing tension patterns as they arise, and using movement to complete stress cycles rather than just push through them.
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Private sessions are limited and by appointment. To get started:
Book a free 15-minute consultation call → Here — We'll talk through what you're navigating, whether this offering is the right fit, and answer any questions.
Or reach out directly — infor@freeandwellcc.com or fill out the inquiry form below with a bit about yourself and what draws you to this work.
Currently accepting new private clients in Martinez, CA.
Why This Is Different: Katelyn’s Background
Katelyn bring a dual lens to this work that's fairly unique.
As a Licensed Marriage and Family Therapist (LMFT #111653), her clinical work centers on helping women move through anxiety, perfectionism, and overwhelm using evidence-based approaches — including somatic and nervous-system-informed methods. She understand the why behind dysregulation: how it shows up in thought patterns, relationships, and the body itself.
As a rehabilitative Pilates instructor, she has spent 15 years training bodies with precision and care — understanding alignment, compensation patterns, and how to modify movement safely for real, lived-in bodies (not just idealized ones).
Nervous System Informed Pilates was born at the intersection of these two trainings: She doesn't just cue "breathe" — She understands what's happening physiologically when you do, and she can adapt in real time to what your nervous system needs, not just what your muscles need.
*Disclaimer: Nervous System Informed Pilates is a movement-based wellness offering, not a form of psychotherapy or clinical treatment. While sessions are informed by my clinical training as a Licensed Marriage and Family Therapist, this service does not constitute therapy, diagnosis, or treatment of any mental health condition, and no therapeutic or client-therapist relationship is established through participation.
The regulation-focused techniques used in session — including breathwork, grounding, and mindful movement — are offered as general wellness tools to support nervous system awareness and physical well-being. They are not a substitute for individual therapy, and if you are currently working with a therapist or mental health provider, this offering is intended to complement — not replace — that care.
If you are experiencing significant emotional distress, anxiety, or mental health concerns, I encourage you to seek support from a licensed mental health professional. If you are in crisis, please contact 988 (Suicide & Crisis Lifeline) or call 911.
