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Our Approach


Our approach at ArCTIC is to help inspire greater health and happiness for every individual who enters our practice so they may go from Pain to a life of Quality Longevity. Dr. Schreffler always says, "I want my 75-year-old patients to feel like they are 55, not 95!" 

Our four-pillar approach

ACTIVE LIFESTYLE, NUTRITION, FAITH & RECOVERY restore balance, enhance well-being, and achieve a healthy life through our integrated approach. 

Serving a Tennis Ball
Juice Bottles
Active Lifestyle
Active Lifestyle


Stay Active, Live Longer. With just 20 minutes of exercise a day, you can increase your lifespan by up to 7 years and reduce the risk of chronic diseases by 30%, unlocking the secrets to quality longevity through movement and vitality. The following are exercises to help reduce stress and stay healthy for an active lifestyle.


Let’s talk about the “Rule of 8’s for Stress Management.” To optimize your day and reduce stress, your 24-hour day divided into 3 equal parts should consist of approximately 8 hours of sleep, 8 hours of work, and 8 hours of activities and daily living.  How does your day compare?


Rule of 8's

Reduce Posturual Stress

Three of Dr. Schreffler's favorite excercises to optimize your day and reduce postural stress. Work up to 2-3 times a day to reducing stress in your day.

Chin Tuck
Chin Tuck
Brugger Micro Break
Corner Stretch


Feel your best and perform your best.  With healthy eating, balanced diet and supplements, you will increase performance, feel great and live longer.  We recommend supplements from Designs for Health.  

Sleep Recovery



Diaphragmatic breathing, also known as deep breathing or abdominal breathing, Breathing is the #1 biomechanical function of the human body. Did you know, 60% of the population's diaphragmatic breathing is poor.

When we are deep breathing properly it offers

  • Stress Reduction It activates the body's relaxation response, reducing stress and promoting a sense of calmness

  • Improved Oxygenation It allows for more efficient oxygen exchange in the lungs, promoting better overall oxygenation of the body

  • Reduced Muscle Tension Deep breathing helps to relax muscles, relieving tension and discomfort.

  • Enhanced Focus & Concentration By increasing oxygen flow to the brain, diaphragmatic breathing can improve focus and cognitive function.

  • Improved Digestion Deep breathing stimulates the parasympathetic nervous system, which can aid digestion and relieve symptoms of gastrointestinal discomfort.

  • Lowered Blood Pressure It can help lower blood pressure by promoting relaxation and reducing the body's stress response.

  • Enhanced Immune Function Deep breathing may support immune function by reducing stress hormones and promoting a state of relaxation, which is conducive to a healthy immune system.


Try these simple ways to help reduce stress, simply by learning diaphragmatic breathing excercises.

Crocodile breathing

Crocodile Breathing
(click for more)

Diagphragmatic Breathing
90/90 Breathing

Diagphragmatic Breathing 

(click for more)

90/90 Breathing

click for more)


Do you get a good night's sleep?

Quality sleep is essential for physical and mental recovery.  The proper nighttime routine, and sleep position, reduce stress and improve overall well-being! 

Side Sleeping

Your sleep position makes a difference. 

Did you know, stomach sleeping increases spinal pain, sleep apnea and hypertension. By making simple adjustments to how you sleep at night - whether you are a side, back or stomach sleeper, these few adjustments will take the strain off of your back and help you wake up refreshed each morning. (read more)

Practical Sleep Tips Before Bedtime

  1. Consistent sleep schedule

  2. Routine bedtime routine

  3. Sleep environment is cool, dark, and quiet.

  4. Limit screen time

  5. Avoid heavy meals, caffeine, and alcohol

  6. Exercise regularly, but not too close to bedtime.

  7. Manage stress through relaxation techniques like deep breathing, meditation, or journaling.

Sleeping with Eye Mask

Helpful Sleep Tools

Do you have trouble falling asleep and staying asleep?  The list is a few years old, but a very helpful resource to restore your body and get a restful 8 hours of sleep. (Click here to read more)

Keith Schreffler


Faith is...The complete belief that you can be happy and healthy. Your mindset is the key. In today's fast-paced world, achieving a fulfilling life can be distilled into a simple equation:

Quality Longevity Formula

Three renowned Harvard professors, experts in the science of happiness, offer invaluable insights on nurturing mental well-being and physical health. Explore their lectures through the platforms below to embark on your journey towards a happier, healthier, and longer life.

Mel Robbins Podcast
Arthur Brooks
Build the Life You Want


We work together with our partners to always bring you the best service, knowledge, exercises and training.  Our team works together with the following partners to learn and apply the best techniques to get you from pain to quality longevity.

designs for health
Performance of Program Design
Active Release Technique
Functional Movement Screen
Vircinia Chiropractic Association
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