Gentle January: Why it’s OK to go slow

Estimated reading time: 4 minutesEvery year we are bombarded with people trying to sell us perfection. We’re encouraged to lose weight, get a six-pack, or feel our best ever in 2025. There is a pressure to set what could be unrealistic resolutions or goals, that ultimately leave us feeling like we’ve let ourselves down.

If you live with hypermobility, Ehlers-Danlos Syndrome, or any chronic illness, this societal pressure to have ambitious goals and hit the ground running every new year can be stressful. For many with a chronic illness, the goal may look very different from those that society expects of us.

I am championing embracing a slower, more intentional start to the new year. One that celebrates where we are today, one that respects our unique needs, and one that encourages rest and pacing. 

We are shifting the focus from external achievements to internal well-being.

For too long, society has tried to fit everyone into this perfection box of how we should look and appear to others. Let’s change this narrative with the concept of Gentle January.

While the world races into fitness challenges, I invite you to take a gentler approach. Self-care isn’t a sprint to the finish or a quick fix. For many of us, it is part of our journey that has maybe been discouraged or dismissed for too long.

The Problem with New Year Pressure

When we put ourselves under pressure to meet grand expectations, it can contribute to burnout, especially if we are managing a chronic illness.

Long before I knew about my EDS, POTS, and chronic fatigue diagnosis, I would ramp up my exercise regime in the new year, pushing through to reach that goal. Time and again it would inevitably end up in a massive fatigue and POTS flare-up.

I would feel bad about myself, not being able to do what others could apparently so easily do. I doubt I am alone in this pattern.

The Impact of Going Slow – The Practice of Pacing

Let’s talk about the actual benefits of rest and pacing when you have a chronic illness. We often hear about pacing for fatigue and pain management, but what is pacing?

According to one concept analysis paper, “Pacing is an active self-management strategy whereby individuals learn to balance time spent on activity and rest for the purpose of achieving increased function and participation in meaningful activities (1).”

It is learning to balance rest and activity – and avoiding that familiar boom and bust cycle. This is something that can take time to figure out for yourself. Check out our blog on flare-ups for some tips for flare management.

According to exercise Physiologist Emily Cochrane, a past guest at The Zebra Club, “We know the right amount of movement can be very helpful for managing our symptoms. But, it’s just so complicated for each person as to how we get there and how we make it sustainable. I can’t stress that enough.”

Members of The Zebra Club can find Emily’s presentation as well as a Pacing Masterclass by Occupational Therapist Jo Southall, in the Expert Insights section of the app.

Slowing Down

Slowing down aligns with the principles of my Integral Movement Method. The first two principles are breath and relaxation. There was a very good reason behind this.

As a patient and also a practitioner, I experienced firsthand but also observed over the years with my clients, that we tended to lean towards a Fight or Flight state, or the sympathetic branch of the autonomic nervous system.

This seems particularly true for those of us with conditions related to autonomic nervous system dysregulation, or dysautonomia. While the sympathetic nervous system is necessary for handling stressors, this system can be overactive.

This may also play a role in pain – when there is a loss of regulation of the autonomic nervous system, there is a loss of pain signal inhibition and a potential for hyperexcitability of nerve fibers (2). As The Zebra Club scientific advisor and hypermobility specialist physical therapist, Dr. Leslie Russek explains, we have to turn down the dial on pain signaling – especially with nociplastic pain. And one way to do this is through slow, gentle movement.

The Breath

It is documented in research that EDS patients can experience breathing pattern disorders (3), but the treatment of this had not been incorporated into a movement therapy programme until the IMM. I knew that we tended to brace and carry tension in our tissues.

This had to be addressed before starting any strength or stability work. The focus on integrating breath and relaxation into the programme naturally required the need to slow down, be present, and improve body awareness. I call this the Unwind phase of my IMM and a key component of The Zebra Club.

It is a very powerful step in the method as it starts to foster curiosity and awareness.

We can experience physical benefits and emotional benefits by slowing down.

• Reduced stress and nervous system regulation
• Improved recovery – slowing down could allow your body time to repair and recharge after the festive season
• Reduced anxiety – letting go of the perfectionist mindset can reduce feelings of overwhelm and help create calm.
• Clarity – removing pressures can help create more space to think
• Self-compassion – slowing down fosters kindness towards yourself
• Sustainability – slowing down now sets you up for the year with greater energy.

A Novel Approach to the New Year

Taking a gentler approach can lead to a more supportive and restorative alternative to the traditional New Year messages. I invite you to take the month of January to explore mindful movements, breathwork, guided meditations, and proactive rest. I’m here in The Zebra Club app if you want support with this.

Self-compassion will be a big part of this. It is not easy to let go of others’ expectations sometimes and focus on what you really need this time of year.

Practical Tips for a Gentler January

• Learning to listen to your body – this can take time and may not be easy at first, but is a hugely helpful skill to practice.
• Start each day with a gentle intention as opposed to a sense of urgency to achieve results.
• Celebrate the small wins – whatever that is for you. We are all going to be different.
• Break a movement class into shorter sessions throughout the day.
• Go for a gentle walk instead of a movement class.
• Take time to rest
• A meditation counts – it doesn’t always have to be about movement.
• Honour your limits. Don’t be tempted to push through.

Remember, progress, not perfection. Gentle January reminds us that progress is not about speed or perfection. It’s about little and often, showing up consistently with a gentleness that your nervous system will love.

It is OK and probably quite beneficial to reject societal pressures and prioritise self-care if you are managing a chronic illness. Take January as a time to reset and nurture yourself. The whole holiday season can be incredibly difficult and challenging, and energy will have been used. A gentle January may be just what you need to start the year.

If you are ready for a gentle start to the year, join us at The Zebra Club.

Here is a Gentle Chair Class to get you started.

Jeannie Di Bon

Jeannie Di Bon is a movement therapist, educator and author specializing in hypermobility, Ehlers-Danlos Syndrome and chronic pain. She is the founder of The Zebra Club app and the creator of the Integral Movement Method.