EDS isn’t “just loose joints.” It’s a whole-body system problem.
If you have Ehlers-Danlos syndrome (especially hypermobile EDS) or Hypermobility Spectrum Disorder, you already know this.
You can “look fine” and still feel like you got hit by a truck.
Pain. Fatigue. Brain fog. Dizzy spells. Sleep that doesn’t count.
And mornings? Mornings can feel brutal.
I’m writing this because I’ve had members with EDS in my gym… and at the time, I didn’t understand it deeply enough. I also had a loved one I strongly suspected was undiagnosed EDS. That combination forced me to stop guessing and start learning.
I’ve spent months reading, asking questions, and helping people inside support groups untangle the training side of this. Because there’s a gap:
Most EDS content is either medical-only… or “just do gentle yoga.”
Neither one teaches you how to train your nervous system and your body without flaring yourself into the ground.
This post is about hope — but not fake hope.
Real hope. The kind that comes from better rules.
The truth: EDS training is not about intensity
Most people miss “working out hard.” I get it.
But EDS isn’t a “push harder” situation. It’s a dosage situation.
You’re not doing random exercise.
You’re training tissue capacity, coordination, and nervous system safety.
That means:
- Volume and load rise slowly.
- Recovery matters more than your ego.
- Your nervous system leads. Your muscles follow.
Even within the same diagnosis, symptoms vary wildly. The Ehlers-Danlos Society is clear that people can present very differently, even within the same type.
And yes — issues like dysautonomia (autonomic nervous system dysfunction) show up a lot in this population.
So if your body feels “on edge” all the time… that’s not you being dramatic. That’s a real pattern.
Two free videos: Downshift first, then build
I recorded two simple videos for people with EDS/hEDS/HSD.
No hype. No “crush your core.”
Just a reset that helps your body feel safer.
Video 1: 15-minute Downshifting Breathing (guided)
This is not “meditation.” It’s nervous system downshifting with breath mechanics.
You’ll use yoga blocks as feedback so you can actually feel where your breath is going. The goal is simple:
- Less throat/chest gripping
- More 360° expansion (ribs + back + sides)
- Longer, calmer exhales
- Lower overall “alarm state”
- You don’t have to follow the ENTIRE video
What this should feel like:
Softer. Slower. More space in your ribcage. Less “bracing.”
What NOT to do:
Don’t force giant breaths.
Don’t chase dizziness.
Don’t turn this into a performance.
If you feel worse after, you didn’t “fail.” You overdosed it. We adjust.
Video 2: 10-minute Morning Reset (light activation)
A lot of EDS people tell me: “Mornings are the worst. I wake up in pain.”
This is a short sequence to “turn the lights on” gently.
Not a workout. Not a stretch marathon. Just a signal to your system:
“We’re awake. We’re safe. We can move.”
If you don’t want to watch the video, read this and do it in bed.
Rules (don’t skip these)
- Inhale through your nose.
- Exhale longer than you inhale.
- Everything is light effort—think 3–4/10.
- If anything spikes dizziness, nausea, sharp pain, or anxiety: reduce effort or stop.
- If you feel worse for 24–48 hours, you did too much. Next time: cut reps in half.
1) Long Exhale Reset — 5 slow breaths
Inhale through your nose.
Exhale out the mouth longer than you inhaled.
Slow. Quiet. No forcing big breaths.
Cue: make the exhale feel like a long sigh, not a push.
2) Posterior Chain Bed Press — 3 rounds
On your back. Knees bent. Feet on the bed.
Press your heels into the bed like you’re trying to drag your body upward (you won’t move).
Hold 5–10 seconds. Relax fully.
Repeat 3 rounds.
Cue: heels heavy. Hamstrings/glutes “wake up.” No cramping.
3) Glute Squeeze + Release — 5 reps
Light squeeze for 3 seconds.
Relax completely.
Do 5 reps.
Cue: gentle. If you’re shaking, you’re trying too hard.
4) Mini Bridge — 5 reps
Lift your hips only 1–2 inches.
Hold 2–3 seconds.
Lower slowly.
Do 5 reps.
Cue: small range. Control > height.
5) Ankle Pumps — 10 reps
Point toes. Pull toes back.
Small range. Slow.
Do 10 reps.
Cue: smooth motion. No aggressive stretching.
6) Foot Tripod Press — 5 reps
Press big toe mound + pinky toe mound + heel into the bed.
Hold 5 seconds. Relax.
Do 5 reps.
Cue: this is “foot stability,” not “curl your toes.”
7) Knee Press Isometric — 3 rounds each side
Bring one knee up slightly. Hands on the thigh.
Press thigh into hands while you resist.
Hold 5 seconds. Relax.
Do 3 rounds each side.
Cue: steady pressure. No breath holding.
8) Pillow Squeeze Between Knees — 5 reps
Pillow between your knees.
Squeeze gently.
Hold 5 seconds. Relax.
Do 5 reps.
Cue: think “inner thighs wake up,” not “crush the pillow.”
9) Fist + Wrist Pumps — 10 reps
Make a fist, then open your hand wide.
Flex and extend wrists.
Do 10 reps.
Cue: easy circulation. No pain.
10) Shoulder Blade Set — 5 reps
Arms by your sides.
Gently pull shoulders down and back without jamming your neck.
Hold 5 seconds.
Do 5 reps.
Cue: neck stays long. No shrugging.
The dosage rules (this is where people usually mess it up)
Here’s the simplest plan that works for the most people:
Option A (morning):
Do the 4-minute reset right after you wake up.
Option B (later):
Do the 17-minute downshift later in the day (or before bed).
Option C (both):
Only do both if you’re stable, sleeping decently, and not flaring.
Progression rule: earn more time
If your symptoms spike, your body is telling you something.
Adjust by:
- Cutting the time in half
- Reducing the “bigness” of the breath
- Moving slower
- Using fewer positions
Consistency beats hero sessions. Every time.
Red flags (be an adult about this)
Stop and get medical guidance if you have chest pain, fainting, severe shortness of breath, or anything that feels unsafe.
If you have known POTS/dysautonomia symptoms, go even slower and prioritize long exhales and low effort.
Why I’m so stubborn about this
Because I’ve watched people with EDS lose hope.
They get told:
- “It’s forever.”
- “Just don’t do much.”
- “You’re anxious.”
- “Your scans are normal.”
Meanwhile their life shrinks.
Here’s what I actually believe:
EDS is real. Symptoms are real.
And improvement is also real — when training is dosed correctly and your nervous system isn’t treated like an afterthought.
Exercise therapy and motor control training can improve function and quality of life in hEDS/HSD — but again, the key is appropriate programming.
Want help applying this to your body?
Some people need hands-on help.
Some people just need the rules so they stop flaring themselves for a week.
If you want me to look at your situation and build the right plan, book a Results Review.
The point isn’t a perfect plan.
The point is a plan that matches your presentation and doesn’t flare you.
Not ready for coaching yet?
I put the full training dosage system into a simple PDF so you can stop guessing—especially if your workouts feel fine in the moment and then wreck you 24–72 hours later.
It’s the exact thing most EDS people never get: how to dose training so you can build up without paying for it for days
Extra resources (reputable, not TikTok nonsense)
- Ehlers-Danlos Society: What is EDS?
- EDS Society: hEDS overview
- ChoosePT: Hypermobility PT guide
FAQ section
Is breathing actually useful for EDS?
Breathing won’t “fix genetics.” But downshifting can reduce threat response and tone, and that changes how movement feels and recovers.
Should I stretch more if I’m hypermobile?
Usually no. Most hypermobile people don’t need more range — they need more control and stability at the range they already have.
Why does EDS feel worse when I’m stressed?
Because stress ramps the autonomic nervous system, and dysautonomia is common in EDS/HSD.
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