Dr. Amy Novotny

Video Only Course

Advanced Total Body Freedom

Progress what you learned in the Total Body Freedom Fundamentals Course in this 12-week Advanced Course. Learn how to unlock deeper in your body where you store years of stress, emotions and tension.

Join people worldwide with stress and chronic pain who want to learn more about their nervous system to improve their reactions to situations, focus and participation in life. Feel your body free up even more so it doesn't hold you back from living life and your peak performance.

Hosted by Dr. Amy Novotny, Founder of PABR® Institute, 2x 100 mile ultra marathoner, 4x Boston Marathoner, Best-Selling Author

Who Is This Course For?

  • You suffer from acute or chronic pain and have taken the Total Body Freedom Fundamentals Course and want to progress even more.

  • You live with constant tension or anxiety and desire to reduce the impact of stress by gaining even more control over your body and how it feels.

  • You seek a naturalistic, holistic approach to health that transforms your body and relaxes you from the inside.

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Key Outcomes

☑ Unlock your guarded state

Dive deeper into how your rib cage and pelvis can unlock to free your body of tension developed over time by stress.

☑ Integrate breathing to calm

Integrate the PABR® breathing method into various positions that mimic daily life so that you can feel your body free up and stabilize to retain calm in your body throughout the day.

☑ Learn to stay relaxed and free in your body

Progress your ability to safety and stability in your daily activities now that you have the fundamentals and learn how to move differently so that you don’t fall back into old habits that locked you up.

☑ Integrate new habits

Apply the breathing and body repositioning skills into daily activities (walking, reaching, lifting) at work, at home and out with friends.

Past Client Transformations

  • “My body was fighting breathing. I didn’t want to let my body relax, but Amy patiently coached me through it. I could feel breath by breath my body softening, relaxing and releasing stress, tightness and trauma. When I stood up I felt like I was breathing fully and effortlessly for the first time. I feel like life was breathed into me.”

    Kelli Calabrese

    Wellness entrepreneur, Best-selling author, Clinical exercise physiologist

  • “I didn't think a straw could help me sleep. I had taken melatonin. I had taken all sorts of stuff to sleep better. Then I met Amy who showed me how to breathe with a straw. She worked with me and taught me. Then I went to bed at 10pm and was up at 5:15am. I was rested. I felt great! This straw and working with Amy can get you a great night's sleep.”

    Newy Scruggs

    7 x Emmy-Winning Sports Broadcaster NBC, Dallas-Ft. Worth, Texas

Dr. Amy Novotny

Founder of PABR® Institute, 2x 100 Mile Ultra Marathoner, 4x Boston Marathoner, Best-selling Author, Breathing & Pain Specialist

While I was training for my first few marathons, I had the typical runner's pains: hamstring tightness, piriformis syndrome, achiness, etc. I had all my training, nutrition, health habits dialed down to what the latest and greatest research said.

The problem was, I still had issues. I began studying the nervous system and breathing mechanics and integrated it with my knowledge of my body from my doctoral studies in physical therapy.

I played with my rib cage position and breathing while running on a treadmill. All of a sudden, I calmed down. I no longer had the tightness in my legs. The need to stretch after an 8 mile run went away. I stopped scraping, foam rolling, and running felt easy.

My next marathon was 7 minutes faster with no other changes to my training. The one after that--7 minutes faster again. I ran 15 minutes faster than the qualifying time for the prestigious Boston Marathon.

I ran Boston 4 times in a row. More importantly, I developed the PABR® Method to help people calm their nervous system. This method has now helped countless people reduce and eliminate pain, stress, anxiety, orthopedic surgeries, sleep issues and the need for medications.

In this course, I'm taking you through an experience and sharing how you can change your daily habits, including how you hold your body for routine activities and movements (sitting, standing) and how you breathe, to allow you to handle emotional, physical and mental stresses differently.

I share this journey as a co-author of two Amazon #1 Best-Selling books: Don’t Quit: Stories of Persistence, Courage and Faith and Success Habits of Super Achievers and as a co-author of Wall Street Journal Best Seller, From WTF to OMG, With a Little LOL: Unpacking Entrepreneurs' Hidden Lessons.

My knowledge of French and Spanish has allowed me to communicate with and help various clients from all around the world, including France, Mexico, Central America and South America.

My free time includes having run 40+ marathons and 10 ultra marathons (including two 100 milers), completing an Ironman triathlon, and photographing wildlife and landscapes all over the world with several of my images being chosen as Photos of the Day, most notably National Geographic Your Shot World Top Photo of the Day.

Meet Your Coach

  • Learn various positions and techniques to release tension in your neck, upper back, mid back and lower back so muscles stop compressing on the fight or flight nervous system. Use the skills from the Fundamentals course to expand the back of your lungs to help your back relax. Implement these new techniques into daily life, including reaching, squatting, sitting and more.

  • Sense parts of your body that went dormant as a result of stress and daily habits. Learn to use these areas to help you move your body differently so that it promotes relaxation through stability. Recognize and erase old habits that were ramping up your nervous system and locking you up.

  • Integrate arm and leg movements together to mimic daily life activities to learn how to perform them in a relaxed and free-flowing state. Continue freeing up your body as you dive deeper into discovering where you were locked up in your pelvis, shoulder blades and rib cage. Use these skills to help calm emotions and stress during the day.

  • Apply the concepts learned to your daily life, especially with walking, sitting, squatting and reaching. Use the positions to destress your body daily and ward off upcoming stressors that will try to change your body. Practice to enjoy the control and freedom in your body.

Course Syllabus - 12 weeks

Course Schedule - 12 weeks

1 Weekly Educational Video

Watch a short 5-10 minute video that explain concepts, rationale, science and implementation of the techniques and positions you’ll learn in the Experiential Videos. It is encouraged to watch these first to understand the experiential activities in greater depth.

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2 Weekly Experiential Videos

Come ready to move and practice various positions and activities in these videos.  You will be progressing from what you were taught in the Fundamentals course and the practice and homework will be longer than in the Fundamentals course.

See FAQs for how to prepare.

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Daily Practice On Your Own

Practice each of the breathing positions for 5 minutes once per day (3-4 positions max).

 Frequently Asked Questions

  • This course is a progression of the concepts taught in the fundamentals course. Attendees learn more about the body and how to free it up from the tension developed over time by stress and trauma. Dr. Amy Novotny continues to guide attendees through a deeper process to help them sense relaxation and freedom in areas where people are commonly stuck in the body. The activities are then practiced at home to integrate into daily life.

  • Your investment in this course and your health is $597 USD. You will have access to the recordings throughout the course to practice and review.

  • You must have taken the Total Body Freedom Fundamentals Course in order to enroll in the Advanced Course.

  • Please have a paper or plastic straw, a chair (preferably without arms), a pillow, a towel to roll up and a place to lie down and have your feet up on a chair or platform for the Experiential Videos. You will get access to the Mighty Networks Platform to watch the videos and join the Total Body Freedom community.

  • This course was built for busy individuals. The lessons are 5-10 minutes long so you can fit them into your schedule. Outside of that, expect to practice what you learned for 5 minutes a few times per day.

  • Once enrolled, no refunds will be given. You can go at your own pace with the lessons so if you have a busy week, you can watch the videos over the weekend or the following week.

  • Please send an email to amy@pabrinstitute.com for any questions about the Advanced Total Body Freedom course. Expect a response within 48 hours.

  • Yes, please email amy@pabrinstitute.com for details.