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All About the New SWS Programs and How They Benefit Your Body and Mind

In the pursuit of holistic well-being and optimal health, various methods and therapies have gained popularity over the years. Among these, the SWS Method, founded by stretch therapy expert Shannon Watson, RN, has emerged as a powerful approach to promoting physical and mental well-being.

With its focus on stretch solutions and mindful practices, the SWS Method has now introduced two new groundbreaking programs: "The Transform Series" and "The Total Body Programming Series." In this article, we will delve into these programs, explore their benefits for the body and mind, and provide insights on how individuals can incorporate them into their daily or weekly routines for a mind-body, transformative experience.

Background on the SWS Method

Before we dive into the new programs, let’s take a moment to understand the foundation on which they are built. Shannon Watson, a pioneer in stretch therapy, developed the SWS Method to provide effective and evidence-based solutions for individuals seeking to improve their overall well-being. Through her expertise, she has helped countless people achieve better mobility, flexibility, and mental clarity.

The SWS Method is rooted in scientific principles and offers restorative-style group classes that blend deep stretch, full-body flows, mobility exercises, breathwork, and mindfulness-based relaxation techniques, fostering alignment and rejuvenation for both the body and mind.

Each week of the eight-week program, these online classes aim to build upon the foundational focus on deep hip, back, and shoulder stretches from the previous week. Additionally, students become acquainted with new areas of attention week by week, ensuring comprehensive care for the entire body.

What Is The SWS Transform Series?

The Transform Series is an advanced set of six short classes that build upon the foundation of the Total Body Reset, a fundamental component of the SWS Method. These classes go beyond physical stretches to enhance the transformative effects on the body and mind.

With each class being between 20 to 26 minutes in length, active individuals can utilize them as a quick movement exercise before heading to work, or to cap on to the end of a workout as a cool down stretch. Along with expanded mindfulness and breathwork techniques, students experience the most effective evidence-based down-regulating breath practices.

Moreover, new stretch and mobility flows blend seamlessly with myofascial releases. An exciting addition to the series is the incorporation of Proprioceptive Neuromuscular Facilitation (PNF) stretching, a technique designed to enhance range of motion (ROM) and flexibility. By elongating the muscles and improving neuromuscular efficiency, PNF increases ROM. This flexibility training is considered more advanced, involving both stretching and muscle group activation (contraction) to attain optimal static flexibility. Studies have shown that PNF stretching yields increased ROM results for both trained and untrained individuals alike.

The Power of Down-Regulating Breathwork: “The Audible Sigh”

One of the key elements of the Transform Series is the incorporation of down-regulating breathwork, also known as “The Audible Sigh.” This breathwork technique involves taking deep, audible breaths that signal the body to relax and shift into a state of recovery and repair. Whether after a rigorous workout, a competitive game, or during periods of stress, just a few minutes of “The Audible Sigh” can quickly relax the mind and body.

The science behind down-regulating breathwork lies in its effect on the autonomic nervous system. By engaging in this intentional breathing practice, individuals can activate the parasympathetic nervous system, responsible for the body’s rest and digest response. As a result, stress hormones decrease, heart rate slows down, and overall relaxation sets in, promoting a sense of calmness and well-being.

How Can I Incorporate the Transform Series Into My Routine?

To experience the full benefits of the Transform Series, consider incorporating it into your daily or weekly routine. The guided audio, which takes less than six minutes, can be a valuable tool for relaxation and stress relief, day or night.

Whether you use it as a post-game recovery method, a post-workout cool-down, or a quick stress-relief practice during your workday, this breathwork technique can bring significant positive changes to your body and mind.

For Individuals

The Transform Series offers tremendous benefits for individuals seeking to manage stress, improve flexibility, and enhance their overall well-being. By integrating the series into their daily lives, individuals can experience reduced stress levels, increased focus, and enhanced body awareness. Combining stretch therapy, breathwork, and mindfulness creates a harmonious approach to achieving balance and vitality.

For Athletes

Athletes, in particular, can reap remarkable rewards from the Transform Series. Down-regulating breathwork and myofascial releases can aid in post-training recovery and prevent workout-related stress. Moreover, incorporating mindfulness-based practices can enhance focus and mental resilience, essential for peak performance.

What Is the SWS Total Body Programming Series?

The SWS Total Body Programming Series takes a more targeted approach, focusing on specific areas of the body to address common issues like neck and shoulder pain, back pain, and hip pain. With a blend of dynamic and static stretches, mindfulness-based stress reduction, myofascial release, and guided body scans, these classes offer comprehensive solutions for various physical concerns.

Note that the SWS Total Body Programming series can be tailored to your needs, offering specific classes for targeted results. Whether you want to alleviate neck and shoulder pain or enhance hip and back flexibility, Total Body Programming has a class for you.

How Can I Incorporate the SWS Total Body Programming into My Routine?

Individuals can benefit significantly from the SWS Total Body Programming by incorporating targeted classes into their daily or weekly routines. For those experiencing neck and shoulder pain, specific upper body classes can provide relief and improve flexibility. Similarly, the lower body classes are ideal for addressing hip and back pain and can be incorporated after an upper body workout or as part of sport-specific training.

For Individuals

The Total Body Programming Series is an excellent option for individuals seeking to address specific physical concerns and enhance their flexibility. By incorporating these classes into their routine, individuals can experience improved posture, reduced pain, and a heightened sense of well-being.

For Athletes

For athletes, the Total Body Programming Series can be a valuable tool to complement their sport-specific training. By incorporating targeted classes, athletes can improve their range of motion, prevent injuries, and enhance overall athletic performance.

The Total Body Programming Series also offers targeted solutions for athletes dealing with common physical issues related to their sport. By addressing specific areas of concern, athletes can improve their overall athletic performance. Whether you’re a professional athlete or a weekend warrior, integrating the SWS Method’s new programs into your training regimen can have a positive impact on your sports journey.

The Foundations of the Total Body Reset in the New Programs

To fully grasp the benefits of the Total Body Programming Series, you’ll want to explore the foundational components of the SWS Method.

Dynamic Stretching

Dynamic stretching takes joints and muscles through their full range of motion through specific controlled movements. It helps increase blood flow, improve flexibility, and prepare the body for physical activity.

Static Stretching

Static stretching involves holding a stretch in a comfortable position for a prolonged period, promoting muscle relaxation and increased flexibility.

Mindfulness-Based Stress Reduction

Mindfulness practices, such as meditation and body scans, are integrated into the SWS Method to promote mental clarity and reduce stress levels.

Breathwork and Its Basic Benefits

As previously discussed, breathwork plays a crucial role in down-regulating the body and promoting relaxation.

Using Myofascial Release Balls

Myofascial release is a technique that targets the fascia, the connective tissue surrounding muscles, to release tension and improve mobility. Myofascial release balls are used to apply pressure to specific areas, providing relief from tightness and discomfort.

Deep Guided Relaxation or Non-Sleep Deep Rest

Guided body scans or deep relaxation exercises induce a state of deep restfulness, allowing the body and mind to rejuvenate and recharge.

The New SWS Programs and the Total Body Reset

The new SWS programs, including The Transform Series and The Total Body Programming Series, are built on the foundation of the Total Body Reset. This foundational component is the heart of the SWS Method, ensuring a comprehensive and holistic approach to body and mind wellness.

The SWS Method’s new programs offer transformative mind-body benefits. Whether it’s through down-regulating breathwork, targeted stretch therapy, or mindfulness practices, individuals can experience profound positive changes in their overall well-being. Combining evidence-based techniques, such as PNF stretching, myofascial release, and breathwork, creates a holistic approach to health and fitness.

Incorporating the SWS Method's new programs into your routine is simple and highly effective. By dedicating just a few minutes each day to the Transform Series or the Total Body Programming Series, you can experience noticeable improvements in your physical and mental health.


The SWS Method's new programs, The Transform Series and The Total Body Programming Series, present a holistic approach to optimal body and mind health. With a focus on stretch solutions, down-regulating breathwork, and mindfulness practices, these programs offer an all-in-one solution to modern-day stress and physical discomfort.

As you embark on your transformative journey with the SWS Method, remember that the key lies in consistency and dedication. By integrating these programs into your daily or weekly routine, you can experience profound positive changes in your body and mind. Whether you’re seeking stress relief, enhanced flexibility, or improved athletic performance, the SWS Method has something to offer everyone.


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