Dr. Amy Novotny

Video Only Course

Total Body Freedom Fundamentals

Discover your body's ability to calm your nervous system to alleviate pain, stress, anxiety and insomnia. Live fully and freely again!

Join people worldwide dealing with stress and chronic pain improve their focus and participation in life. Feel your body free up 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 you feel stuck in your body and health.

  • You live with constant tension or anxiety and desire to reduce the impact of stress.

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

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Key Outcomes

☑ Adjust your posture

Develop awareness of how your posture and rib cage position contribute to your stress or ability to relax.

☑ Breathe to calm

Implement a unique breathing method into daily life to calm your body throughout the day.

☑ Free up your body

Generate safety and stability in your body to free up your mobility by retraining your breathing and muscle activation.

☑ 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.

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

  • Gain the basic skills of calming your nervous system by learning how to position your ribs to support the use of your diaphragm and breathe to calm your overall body. Practice adjustments to your sitting posture to promote relaxation in your body for when you work at a desk, drive or are in social situations.

  • Implement a new way to inhale to create more calm and reduce tension in your body. Begin to change the way you use your body to minimize the stress response and to exist in a calmer state.

  • Learn the role your back muscles have on your nervous system and how that can lock you up and or release your body. Practice positions so that your back relaxes and you become more flexible and mobile. Use these skills to help calm emotions and stress during the day.

  • Discover safety and security in your body after learning relaxation so you don't fall back into old habits that kept you in fight or flight mode. Apply these skills to lying down to fall asleep and integrate skills into daily life activities.

Course Syllabus

Course Schedule

3 Weekly Educational Videos

Watch short 5-10 minute videos that explain concepts, rationale, science and implementation of the techniques and positions you’ll learn in the Experiential Videos.

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2 Weekly Experiential Videos

Come ready to move and practice various positions and activities in these videos. 

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 teaches attendees how to calm down the fight or flight nervous system through a unique method of repositioning the body and changing breathing mechanics. Dr. Amy Novotny guides attendees through a process to help them sense relaxation and freedom in the body. The activities are then practiced at home to integrate into daily life.

  • Your investment in this course and your health is $197 USD. You will have access to the recordings throughout the course to practice and review.

  • No prior knowledge or experience is needed. Just come and be ready to learn!

  • 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 Total Body Freedom Fundamentals course. Expect a response within 48 hours.

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