Energy 1–4
Low-tolerance days
Your body needs regulation, not load.
- If it is a one-off → do the Gentle Workout / Therapeutic Yoga block.
- If it keeps happening → it may be a sign you need rehabilitation first.
Training POTS · On-demand videos
Adapted workouts for POTS, built around today’s energy.
An exercise and regulation program designed for people with POTS and dysautonomia who have completed rehabilitation and now want to work out, build strength and energy… without crashing along the way.
Created by Isabel Valdés, physiotherapist specialised in dysautonomia
How is your energy today?
Move the slider: 0 = no energy, 10 = your best day.
Energy 5–6 Gentle, controlled movement
Gentle strength, mobility and regulating breathwork.
Find your level
Work out at your own pace, based on your energy level
With dysautonomia, working out “no matter what” doesn’t work. What works is choosing the right intensity for what your nervous system can tolerate today. Training POTS organises every video by energy level, so you can move safely and progressively.
Energy 5–6
Gentle, controlled movement
For days when you want to move calmly. Includes:
- Gentle strength
- Mobility
- Regulating breathwork
- Gentle vagal activation
Energy 7–8
Moderate adapted workouts
When you feel stable and tolerate more activity. Includes:
- Moderate strength
- Joint stability
- Adapted cardio
- Higher demand
Energy 9–10
Progressive workouts
For days of maximum regulation and energy. Includes:
- Routines at different levels
- More challenging strength
- Controlled mini-circuits
- Strength + stability combos
Not every day your body responds the same… and that doesn’t mean you’re going backwards.
Start here
Three steps, every day
- 1
Check your energy
Rate how you feel today on a simple 0–10 scale.
- 2
Pick your level
Each level comes with the right intensity and type of exercise for how you feel that day.
- 3
Work out for 5, 10 or 20 min
Short videos so there is always room to move — on YouTube, any device.
Plays on YouTube, which may set cookies. Privacy
Videos are in Spanish, with English subtitles on YouTube
On YouTube, tap ⚙ Settings → Subtitles/CC → Auto-translate → English. If you see Audio track in Settings, you can also choose English audio.
Change the way you see movement
Start working out at your own pace with Training POTS!
Exercise matched to your energy
Different types of workouts according to your energy level, organised from lower to higher demand.
Parasympathetic regulation
Breathwork, meditation, yoga and calm mobility, plus vagus nerve modulation — tools to regulate your autonomic nervous system from different angles.
Benefits
What you can work towards
- Better exercise tolerance
- More strength and joint stability
- More energy for daily life
- Workouts planned to help prevent crashes
- More confidence in your body
- A better relationship with movement
Golden rules
Don't work out with symptoms
If they appear, lower your position or your level. No exceptions.
Work out at your own pace
Your energy changes every day — adapt the exercise to you.
Consistency, not intensity
Better a little and often than a lot once.
Is it for me?
Who is Training POTS for?
Training POTS is for you if:
- You have already been through initial rehabilitation and understand your diagnosis.
- You have dysautonomia and/or POTS and want to work out safely and consistently.
- You tire easily, but you know movement is key to your health.
- You are afraid of crashing, but you don’t want to live “between the bed and the couch” forever.
- You want a professional, evidence-based approach that is also human and realistic.
- You are stable and have clearance from your doctor or physiotherapist to exercise.
Who is it NOT for?
- People in an acute flare, without a clear diagnosis or without a medical assessment.
- People looking for “extreme routines” or quick results at the expense of their health.
- People with complex health situations and marked exercise intolerance who need a specific 1:1 approach.
- People not willing to respect body signals, pauses and progression.
- People who are not yet clear on how to rate their energy/fatigue level.
Access
Access Training POTS at your own pace
Training POTS is a monthly membership on YouTube, with instant access to every workout video. Work out whenever you want, at your own pace and according to how your body feels each day.
- Workouts by energy level
- New videos every month
- 24/7 access from any device
- Cancel anytime
- No contracts or commitments
Outside Chile?
Prefer one-to-one guidance?
Book an online consultation with Isabel, in English or Spanish. Ideal if you are not sure which level to start with, you have hypermobility/EDS or MCAS too, or you need a plan tailored to you.
From the blog
Learn about POTS, with evidence
FAQ
Frequently asked questions
1. How do I choose my energy level for the day?
Use a simple 0 to 10 scale.
If you are between 5 and 10, you can work out according to your level.
If you are below 4, check whether it is a one-off or ongoing (see the next question).
2. What should I do if my energy is below 4?
If it is a one-off: use the Gentle Workout – Therapeutic Yoga block.
If it keeps happening: you probably need rehabilitation before working out. You can book an online assessment.
3. Can I work out if I have POTS and also hypermobility/EDS?
Yes. The videos are designed with floor, chair and standing options, prioritising joint stability and motor control.
For special cases, or if you have more symptoms, the best option is to see a specialist about your particular case.
4. What if I feel worse halfway through a workout?
Stop the routine, change position (floor or chair), regulate with breathing and continue with a gentler block.
The goal is to regulate, not to force.
If it persists, stop the routine and stabilise before continuing.
5. How often should I move up a level?
When your body tolerates the current level well, with no rebound the next day.
There is no fixed rule: progression is individual.
6. Do I need special equipment?
No. Just a mat and a sturdy chair.
Bands or small dumbbells are optional.
At advanced levels you will probably need more equipment.
7. Does this replace rehabilitation?
Training POTS is designed for people who have already completed an initial rehabilitation phase and want to keep working out safely and progressively.
It does not replace an assessment or an individual rehabilitation process when one is needed.
8. What if my mind has plenty of energy but my body doesn’t keep up?
Prioritise your body’s response over your wish to work out.
Choose your workout level based on your physical tolerance that day, not only on your mental energy.
If your body doesn’t keep up, you can choose a gentler block, regulation or rest.
Your recovery doesn’t end with rehabilitation…
…this is where your new strength begins. Join the membership on YouTube or start with a free class.