[BODcast Episode 20] Optimizing Your Central Nervous System With Nadya Lutz
Hello and welcome everyone to today's Bodcast
All about the nervous system and different
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Ways to optimize the nervous system we've been
Talking all about the nervous system this month
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Uh because it control controls so many systems in
Our body control so many physiological processes
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And so today we have the absolute pleasure of
Hearing from Nadya lutz nadya is dedicated to
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The nervous system uh everything from brain health
To your body's health your nerve health how it's
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All related neurology applied neurology and so she
Is going to be teaching us so a little bit about
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Our nervous system as well as some ways we can
Optimize our nervous system both with and without
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Technology so Nadya if you would like to introduce
Yourself and your background a little bit more and
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Then we'll just jump right into this question and
Answer session sure I’ve been helping people for
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Since 82 I think um kind of deal with their
Health issues and I realized in 1999 that um
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Like if you don't deal with the brain then
You're not going to be able to help someone
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So I started diving down into the neurology and
Um vagus nerve is my absolute favorite because
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It um it attaches to almost all the major
Organs it starts at your brain stem goes
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Behind your vocal cords and it controls your
Whole central nervous system so by doing some
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Real simple tricks you can help a lot of people
Almost everybody awesome so that actually leads
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Me to my first question and I’m not sure
If you want to teach about this first but
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What are some of the things that we're up against
In the 21st century that are that our ancestors
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Weren't and how are these things disrupting our
Nervous system that's a good question I’m going
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To go to the next slide um this is just kind of
How the nerve works so you can kind of get an
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Understanding of what you were dealing with with
The vagus nerve um so our ancestors way back in
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The limbic brain right the old brain that was when
They were hunting all the time and so when they
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Were breathing through their mouth it literally
Meant a saber-toothed tiger was chasing him so
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That when your brain thinks that a saber-toothed
Tiger is chasing it's going to shut down all
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Of these organs that are attached to the vagal
Nerve because really the only thing you need is
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Adrenaline right to get away from that saber tooth
Tiger so we're going to talk about breathing a lot
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Because it makes a huge difference when you do
A certain type of breathing it just calms down
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The central nervous system so um I mean we have
Computers we have technology we have all sorts
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Of craziness the last two years um I mean there's
So much difference we used to have to hunt for our
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Food and be in nature all the time sleep on the
Ground get grounding uh we're just so disconnected
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From nature in general you almost have to
Work to be connected uh to nature I feel like
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So so do you want to go through a few of these
So we've got this vagus nerve that's coming down
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And first of all what is the vagus nerve and
What makes it different from our other nerves
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So it's the biggest nerve they call
It the wandering nerve because it's so
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Long it starts at the brain stem and it goes all
The way down to your pelvic floor and attaches
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To all your organs so it literally affects all
Of our major organs in our body so uh it's very
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Very important it controls whether you're in rest
And digest and your central nervous system
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Is calm and you're digesting your food well or
Whether you're in that fight or flight and when
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You're in fight or flight it's really difficult to
Get out of fight or flight it's like this vicious
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Circle right because you're in it and then
You're freaked out and you're panicked and
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You don't even remember to do any of this stuff
And it makes it worse and it's just like you're
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On this vicious little merry-go-round um so it's
Good to start doing bagel work even if you don't
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Feel like you're really anxious or depressed or
Anything that way you can get it really toned
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And when a stressor does come your way
Hopefully it won't put you in federal flight
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Wow yeah so do you want to just read through
Some of these things that it does in the blog yeah
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So it controls your eyes because the optic nerve
Goes there it constricts the pupils you know when
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Someone has had a concussion that's what the
Doctor looks like to see if it's constricting
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It controls your saliva if you think about what
Your saliva does it helps break down your food
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Right so if we're not um getting the saliva coming
Down into our food we're not digesting very well
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It controls your lungs that is a huge you can see
How there are three different nerves that go back
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To the lungs so it's super important it controls
Our swallowing because it's right in our trachea
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So a lot of people have Parkinson’s or alzheimer's
And I should say this is just all education right
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Um it really controls everything your heartbeat
It controls whether your heartbeat is beating
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Like you feel like you're just having a panic
Attack or whether it's nice and calm and steady
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Um and then you have the whole colon it just
Really controls whether you're digesting the
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Food or not bile release bladder issues
Um all the way down to the pelvic floor
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So it's pretty cool yeah that's amazing I know
One nerve yeah that's crazy so is this nerve does
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It work in both sympathetic and parasympathetic
State like will it release both acetylcholine and
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Norepinephrine or does it only release like one
Or the other yeah no it controls what's happening
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It tells your brain and your organs what to
Do if it's if a saber-tooth tiger's taking
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Testing you that everything's just going to shut
Down and so yeah cool well just to give you a real
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World example of this like I had a I have a new
Client who's starting to get back into an exercise
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Regimen and he told me you know I designed a
Circuit workout for him and I try not to make
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Him too intense at first because I know people are
Just building up to it but he's like I got so sick
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Doing one of these circuit workouts like
Just really nauseous and I’m like oh
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That's because cortisol and norepinephrine
Redirect the blood away from your digestive
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Organs while you're exercising and so
They like for example acetylcholine um
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They both act on capillary sphincters which
Are directing where your blood is flowing and
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So if you're in rest and digest acetylcholine is
Going to open up the capillary sphincter leading
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To your digestive organs so that there's plenty of
Blood flow there's nutrient exchange and it's just
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Helping that whole system along but if you're if
You're exercising your body is not in the mode of
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Digestion it's like well we gotta like send the
Oxygen send the nutrients to the extremities of
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The body so it triggers those capillary sphincters
To close so I was like it's actually really normal
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Um I mean obviously I was like we need to scale
Your workouts down until you build up to that
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But that's why people will feel nauseous during
Like a workout like that is all the blood flow
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Is getting closed off to your digestive tract and
That happens through this process through those
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Neurotransmitters being sent down the vagus nerve
Whether that's acetylcholine which is your rest
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And digest or um one of the epinephrine molecules
Which is part of your fight or flight and that's
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Controlling all these physiological reactions so
That's just a just a real world example of how
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This affects our physiology yeah for people it's
Really important for exercise when people tend to
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Get a little panicky when their heart rate goes
Up or their temperature goes up during exercise
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These exercises are fantastic um I’ve gotten one
Of my clients she wasn't able to get above 110
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Without having an absolute panic attack
And we've been doing this for about 30
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30 days and now she's up to 20 minutes wow getting
Up to 100 150 so it's pretty incredible these are
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The exercises you're about to teach us right yeah
How's that awesome okay we'll keep going then I
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Want to learn okay so let's just um do some simple
Things that we don't need any technology for like
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We just saw how three of them went to the lungs
Right three of the branches of the cranial nerve
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So we're just going to work on some breathing and
If you want to screenshot this that way you don't
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Have to um write it down that's what I put it
Up here for you and then you can do this with me
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And you can kind of experience it um so
We're I’ll just basically layer it on and
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We're just going to do this together okay when
You breathe through your nose in and out your
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Nose it calms your central nervous system down
So it's really important to do nasal breathing
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As much as possible if you're trying to calm your
Nasal and calm your central nervous system there
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Are other types of wonderful breathing but this
Is for vagal nerve work so let's just do a quick
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Test before we get started everyone take a
Deep breath in your nose and out your nose
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And just do another one in the nose off the nose
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And then I want you to assess that 10 being the
Best breath you've ever taken your entire life
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And one being the worst give it a number just
Don't think about too much just give it a number
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Okay we're gonna do this and then we're gonna
Retest and see if you feel that it's any better
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Okay sometimes it leaves a little bit more work
But sometimes you can make a difference right away
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So we already started nasal breathing you're
Just going to breathe in and out your nose
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So do it a few times and I’ll just start
Adding different things on we'll layer
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It on so it's novel to the brain and it
Pays more attention so everyone breathe in
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And out the nose
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Do it again and then we'll go into box breathing
In and then out good so now we're going to form a
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Box we're going to breathe in for four three two
One now you hold your breath for four three two
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One you breathe out your nose four three two
One and then you hold your breath for that four
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Three two one we're going to layer it on
Breathing in on the out we're going to add the hum
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Here we go we're going to
Breathe out the nose and hum hmm
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And then we're going to hold
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We're going to do that again while
You're in tapping breathing in
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We're going to hold we're going to tap
On our sternum on the out here we go
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And then hold
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Breathing in if you can you're going to do rapid
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Blinking in the eyes dovetails what you
Learned last night tap and rabbit blank
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And hold let's do one more of those breathe in
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Pull
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Good shake it out if you have a drink of water
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If you have water just take
A drink of water real quick
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Okay so let's reassess take a big
Breath in your nose and out your nose
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How many got better whoa yeah we better yeah
That's pretty cool right yeah so you have
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The optic nerve with the blinking you have the
Tapping because you saw how it came right down
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Below and um you have the humming because it's
Also going back there it helps with everything
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Uh and then the other thing you can do because
That's not enough you can add essential oils and
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On the inhale you would just breathe in and then
You'd continue doing the rest um so basically you
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Just want to make things novel for your brain to
Make it pay attention if the only thing you did
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Was four count box breathing your brain would get
Bored after a while and just be like uh whatever
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Kind of like exercise right you can't just go for
The same three mile walk every day and say okay
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I'm done right you've got to mix it up you've got
To do some strength you got to do some stretch you
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Got to do you know a little bit of everything um
Are there any questions about that before we go on
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I have a quick one so how many rounds of that
Will someone do in like a breathing session like
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Would I take 10 minutes and do this box breathing
Humming tapping equation for that one that's a
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Good question I have a slide on that we'll talk
About that okay because it's a lot more than you
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Think okay okay um okay so the next thing
Is gargling we saw how that went right behind um
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Our vocal cords so our brain loves vibration uh
Because we don't get it that often and that's
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One of the reasons why um running and jumping
Jacks and different things are so good because
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It massages your organs and it's the vibration in
Your brain so you get that vibration by gargling
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So if you have water handy you're going to take a
Small sip of water and you're just going to gargle
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If you don't you can even do it
Without like I didn't even take water
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And what you want to do is you want to
Put your um hand flat I’m not pressing
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Too hard just a little bit and
You want to feel a vibration
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And you breathe in your nose and then you'd gargle
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Now I want you to assess when you're doing
This now hold your hands like this don't
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Push too hard just gently and notice if
One side is vibrating more than the other
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For me my right side doesn't vibrate as much
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So what I would do is if I want to activate my
Right side more than my left I would breathe
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On my right side so you could actually make
A difference very direct and very specific
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By breathing on the side that
Doesn't breathe so much so this
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Is what it would look like if you
Had essential oils you breathe in
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So you'd breathe on the side that wasn't working
As well so that's a really good one to do
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Now if we want to add in a cognitive thing
To really make your brain pay attention
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Let's try gargling the ABCs and
If you just have a really small
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Sip of water because it's hard
To do ready take a deep breath in
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So it's tough right
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Now you guys are all on camera for that
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I had to mute myself it was
Just me making a fool of myself
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Any questions about that one that's pretty what is
There is there a time of day that that works best
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To do so I like to do this one when I’m brushing
My teeth like after I brush my teeth I like to
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Layer things on when you already do something most
People already brushing their teeth twice a day
0:14:02.400,0:14:06.720
So if you just take a small sip of water and
Do that that'd be great this is really good
0:14:06.720,0:14:12.400
To do right before you eat it primes your throat
It'll help all of the hydrochloric acid get down
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Because the bile will be released and everything
Like that so it's great to do before you um
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Do and also if you're feeling stressed gargle um
Or hum either one and what start what will start
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To happen is your brain will start to realize
That you're you know your heart rate's going up
0:14:27.680,0:14:32.240
A little bit you're getting a little anxious and
You'll find yourself naturally humming or doing
0:14:32.240,0:14:35.680
Like little voice stuff like you won't even
Realize you're doing it if you do it enough
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That's awesome I want to can I make
A quick comment on the digestive part
0:14:41.920,0:14:49.600
Is uh like we've talked about several
Times just uh the root of a lot of digestive
0:14:49.600,0:14:55.200
Issues being very related to the nervous system
Um and one one common thing we talk about a lot is
0:14:55.840,0:14:59.760
That's not obviously related to the nervous system
But ends up being related to the nervous system
0:14:59.760,0:15:07.440
Is acid reflux and nutrient absorption because
What happens is when we're in a state of rest and
0:15:07.440,0:15:13.040
Digest that acetylcholine gets sent out through
The vagus nerve it gets released from the vagus
0:15:13.040,0:15:18.480
Nerve and there's receptor sites on your stomach
That are waiting for acetylcholine to it needs
0:15:18.480,0:15:23.760
Acetylcholine in order to trigger the production
Of of for the parietal cells there's four main
0:15:23.760,0:15:27.120
Types of stomach cells but there's a type of
Stomach cell that needs to produce hydrochloric
0:15:27.120,0:15:32.720
Acid and it can't do that without acetylcholine
And so what ends up happening then is people will
0:15:32.720,0:15:36.960
Be eating will be stressed out and that there's
Not acetylcholine there to trigger the production
0:15:36.960,0:15:41.760
Of hydrochloric acid so our stomach doesn't get
Acidic enough and that can cause a cascade of
0:15:41.760,0:15:46.320
Problems all the way from like food's not getting
Broken down as well the protein is not getting
0:15:46.320,0:15:50.800
Broken down as well in the stomach to the pyloric
Valve not the pylor sphincter not opening up so
0:15:50.800,0:15:54.800
Food can move along it gets trapped in the stomach
And then we start burping it up because it's just
0:15:54.800,0:16:00.640
Not it's just not moving forward as it should be
And then nutrient absorption is a big one because
0:16:01.200,0:16:04.720
If the foods aren't getting broken down due to
Enough stomach then it doesn't matter how healthy
0:16:04.720,0:16:08.240
You're eating if it's not getting absorbed and I’m
Not trying to stress people out it's just when I
0:16:08.240,0:16:13.360
Saw your presentation for the first time earlier
This year I was like wow these are the new top
0:16:13.360,0:16:17.200
Things I give people who are dealing with acid
Reflux because it used to be a little talk about
0:16:17.200,0:16:20.960
Hydrochloric acid they'd be like oh well should I
Supplement with hydrochloric acid then if I need
0:16:20.960,0:16:24.640
To bring my stomach acidity levels up and we used
To think like oh you need more stomach acid you
0:16:24.640,0:16:29.120
Just take hydrochloric acid but it's like it's
Even better if you can get your body to produce
0:16:29.120,0:16:34.960
Hydrochloric acid by getting into parasympathetic
State and which is going to release the trigger of
0:16:34.960,0:16:42.400
Acetylcholine so um yeah so lori just mentioned so
This can help acid reflux for there are rare cases
0:16:42.400,0:16:47.120
Of acid reflux where like there's like an actual
Physical issue with the lower esophageal sphincter
0:16:47.120,0:16:52.720
That causes some um acid to come up through the
Stomach but yes stress eating is a huge cause
0:16:52.720,0:16:57.280
Of acid reflux just because we mentioned
If we're not in rest and digest that's the
0:16:58.480,0:17:03.200
The triggers all along your digestive tract aren't
Getting the green light to start digestion and so
0:17:03.200,0:17:06.960
That will that's going to mean less hydrochloric
Acid production less pepsin production you need
0:17:06.960,0:17:10.240
Pepsin to break down your proteins like you
Already mentioned the gallbladder you need
0:17:10.240,0:17:14.240
Bile secretion to break down your fats and to
Neutralize the stomach acid and all of those are
0:17:14.240,0:17:18.960
Related to what neurotransmitters are dominant in
Our nervous system so anyway like I said totally
0:17:18.960,0:17:22.480
Not trying to freak people out but this is a great
Thing to have in your toolbox if you're dealing
0:17:22.480,0:17:26.240
With someone who deals with acid reflux it's now
One of the first questions I asked is like how
0:17:26.240,0:17:31.440
Often do you stress eat or like or have you ever
Practiced breathing exercises before your meals
0:17:31.440,0:17:36.000
Like now I’ll teach them like what box breathing
Is like hey box breathe before your meals try to
0:17:36.000,0:17:40.000
Put your body back in the rest and digest
Before your meals and then start off with
0:17:40.000,0:17:44.320
Like the bitters and the salts and the greens
And there's a lot of other ways to trigger
0:17:44.320,0:17:48.080
Increased production of hydrochloric acid
But anyway I just wanted to add that in here
0:17:48.880,0:17:52.720
Yeah, and if that was a problem while you're
Doing your box breathing nasal breathing you
0:17:52.720,0:17:56.800
Don't you know skip the humming tapping rapid
Linking all that but you could also just chew
0:17:56.800,0:18:02.880
Water to nothing because that will activate the
Hydrochloric acid and everything and uh that's
0:18:02.880,0:18:06.960
In your stomach so that'd be one if someone were
Having digestive problems cool oh and the other
0:18:06.960,0:18:11.840
Thing you had mentioned the sphincter, so we saw
How that bagel nerve went all the way down to
0:18:11.840,0:18:18.000
The anus right so and the kegel floor so you could
Do a kegel floor on this and activate your entire
0:18:18.800,0:18:22.640
Legal nerve but that's kind of like it takes I
Mean this is all a lot of coordination right so
0:18:22.640,0:18:27.280
That's one of the layers I do but you know that
Could be an end game and you know guys have it
0:18:27.280,0:18:31.680
Too women for guys it's like when you step in the
Ocean it's super cold and you just like go up and
0:18:31.680,0:18:36.640
For women it's like if you're on the toilet you're
Urinating that's the basement of an elevator and
0:18:36.640,0:18:40.560
You would want to pull it up to the third floor
Kind of like the belly button area you don't want
0:18:40.560,0:18:47.440
To jam it up there just gently engage your pelvic
Floor and that's getting the vagus nerve from top
0:18:47.440,0:18:53.680
To bottom so it works really well I didn't know
That was a benefit of pelvic floor exercises yeah
0:18:53.680,0:18:58.800
That's so cool yeah well thank you you can keep
Going I just wanted to throw that in there yeah
0:18:58.800,0:19:05.520
Now how much this can help digestion definitely uh
The other big thing is humming singing and dancing
0:19:05.520,0:19:10.800
If we'd have more time i'd put a song on we'd
Get up and take a dance party break um but it's
0:19:10.800,0:19:14.800
Just so good for the vegas move you got the
Movement you got the vibration and you've got
0:19:14.800,0:19:21.440
The singing it vibrates inside of you um so it's
Just another great thing to do as well awesome
0:19:21.440,0:19:30.160
Yeah, um and so then for ao scanner for those of
You don't have it we have a little handheld device
0:19:30.160,0:19:35.440
And you can do all sorts of things with it so um
I'll just talk briefly about things you can do
0:19:35.440,0:19:39.760
With that I have tons of other things, but we don't
Have a whole lot of time but I love the new body
0:19:39.760,0:19:46.880
System scan because it talks about emotions and
Um a lot of emotions are tied into the vagus nerve
0:19:47.520,0:19:52.240
Because it's that vicious cycle again right your
Anxiety comes up stress and everything and you go
0:19:52.240,0:19:58.480
Around and around in that circle um and so I love
How it talks about where it is so let's say in
0:19:58.480,0:20:04.080
Your cardiovascular area you saw like anger came
Up or that's usually kidneys but you know you saw
0:20:04.080,0:20:10.000
Some of the emotions um so you could actually tap
If it was in cardio, you could tap on your heart
0:20:10.560,0:20:15.760
While you're doing your bagel nerve stuff so I
Love that it shows where it is in there and you
0:20:15.760,0:20:20.560
Can just kind of address or just give that organ
A little love whatever it shows into while you're
0:20:20.560,0:20:26.160
Doing some vagus nerve um and then inner voice
One to three times a day if someone is in fight
0:20:26.160,0:20:31.920
Or flight I mean they they have to do a lot um
And it really calms the central nervous system
0:20:32.480,0:20:37.840
And it shows on all those pictures where all
The organs are and you know what emotions tied
0:20:37.840,0:20:43.600
To it um and quantum reach is just I mean it's
All about vagus nerve pretty much right because
0:20:43.600,0:20:47.680
It's all about emotions so you can make a playlist
And you can either muscle test the best ones for
0:20:47.680,0:20:53.840
You or you can just kind of use your intuition
And what you're drawn to um and then for quantum
0:20:53.840,0:20:58.800
Energetics I like cerebral detox trace minerals
Complete and ultimate emotions again emotions
0:20:58.800,0:21:04.880
Emotions emotions right um are these cephes or
What what's the quantum yeah those are cepheis the
0:21:04.880,0:21:08.480
Quantum reach and the quantum energetics they're
The sephies the last button on the main page
0:21:11.520,0:21:18.320
And so to address your question amy I
Want you to answer this question for me
0:21:20.400,0:21:22.000
The work it takes
0:21:24.400,0:21:28.000
To go into wait there it is the work it takes to
0:21:28.000,0:21:31.920
Restore your health is proportional
To the work is taken to become what
0:21:34.640,0:21:35.140
Let's see
0:21:37.520,0:21:44.800
Out of out of a state of homeostasis
Proportionate to how long it's taken to get out of
0:21:46.160,0:21:50.880
Out of equilibrium yeah how long ask yourself
That question because most people want a quick
0:21:50.880,0:21:55.360
Pill right oh I’m gonna do five minutes
Of box breathing and I’m gonna be all good
0:21:56.320,0:22:01.680
Right how long have you been under stress how long
Have you been anxious how long have you been in
0:22:01.680,0:22:10.000
This cycle right most of people who are in that
Fight or flight it's been years so the longer you
0:22:10.000,0:22:15.200
Put into this and you make it part of your daily
Life the more likely you are to be able to hold
0:22:15.200,0:22:19.520
Up to some of those stressors that come at you day
In and day out and it won't send you into a tizzy
0:22:20.240,0:22:26.480
Um so to your question amy you know if you can do
20 30 minutes a day that's fabulous most people
0:22:26.480,0:22:30.320
Don't do that and then most people were in
There in fight or flight they forget to do it
0:22:30.320,0:22:36.480
Um but you know tell your clients ask yourself how
Long have you been this way it's the same with all
0:22:36.480,0:22:42.240
Of our healing processes right with the ao scan
You know chances are one scan isn't gonna like
0:22:43.120,0:22:47.680
Make you fine right we've been this way for
A while it's gonna take a little bit of time
0:22:47.680,0:22:50.240
Uh so you've gotta put in the work you've
Gotta be patient just like you wouldn't
0:22:50.240,0:22:54.800
Expect to go to the gym and be like oh yeah
I'm gonna get down two sizes in one workout
0:22:55.920,0:23:02.560
Yeah that's actually a really good analogy I’m not
Talking my language like it's time it really does
0:23:02.560,0:23:08.720
Take time um one one of my mentors is on this
Call right now and one thing that she's really
0:23:10.400,0:23:16.160
Like helped me out a lot with is reframing how
I view self-care uh because we met at a time
0:23:16.160,0:23:21.600
Where I like really just thought everything came
Above taking quiet time for myself I mean like not
0:23:21.600,0:23:24.960
I wasn't like oh yeah it's not important to take
Quite a time like obviously everyone knows you
0:23:24.960,0:23:29.440
Should take quiet time but we we look at it as
Like that's one of the more disposable parts of
0:23:29.440,0:23:32.720
Our day you know like when it comes down to it
When it comes down to all the responsibilities
0:23:32.720,0:23:37.520
We have we're like oh quiet time like that's
The easiest thing to push under the rug and
0:23:37.520,0:23:41.200
The easiest thing to be like I got more
Important things to be doing right now
0:23:41.200,0:23:48.720
And uh yeah this mentor just really has been
Challenged that paradigm I had about self-care
0:23:48.720,0:23:53.200
And realized I love you said optimize your
Nervous system because when your nervous
0:23:53.200,0:23:59.920
System is optimized and when you're tapped into
Your heart brain connection and when you're not
0:24:00.640,0:24:08.800
Running 15 loose tangential projects in your brain
Every moment of the day you optimize your life
0:24:08.800,0:24:12.880
You optimize your life you optimize what you
Prioritize how you interact and it just really
0:24:12.880,0:24:17.600
Helps like pull you in so I would just say to
Anyone out here who's listening who's struggling
0:24:17.600,0:24:25.360
To take that time in a day to regroup like
Think about how important drum circles and
0:24:26.080,0:24:31.440
And how important rituals and how important
Ceremonies were to our tribal ancestors
0:24:31.440,0:24:37.680
That was not like oh we gotta we gotta skin the
Cow and build our houses and our huts and we'll
0:24:37.680,0:24:42.400
Get to uh taking care of our spiritual health as
A population later like look at how well this is
0:24:42.400,0:24:46.560
Working out for america right now that attitude
I'm just saying so there comes a time to place
0:24:46.560,0:24:52.400
Where we have to start realizing like this
Self-care is just so crucial to our well-being
0:24:52.400,0:24:57.600
And it's worth every it has exponential value
How much time you put into it has exponential
0:24:57.600,0:25:00.880
Benefits so I just wanted to extend that
Because like seriously a year ago I did not
0:25:01.520,0:25:07.040
Did not understand like what self-care and daily
Rituals were I was just working from sun up to sun
0:25:07.040,0:25:11.120
Down and it really started to show in my health
And in my mental health and so I’m just really
0:25:11.120,0:25:15.520
Grateful to have examples of people like you show
Like what does this look like what does a daily
0:25:15.520,0:25:21.440
Ritual look like so I just want to add that yeah
Humming singing it's great to do in the car right
0:25:21.440,0:25:26.720
A lot of times we're by ourselves no one's
Around or turn blast the music sing it's just
0:25:26.720,0:25:32.320
It's good time and it's good to be not stressed
Out when you're driving anyway right um yeah so
0:25:32.320,0:25:39.280
If you have that commute yeah that'd be great so
Thank you so much though for those nadia and um
0:25:40.640,0:25:48.160
One last question for you uh related to breathing
And um nasal breathing what could you just speak
0:25:48.160,0:25:52.000
About nose breathing for just like one or two
More minutes before we wrap this up just because I
0:25:52.000,0:25:56.960
It's actually something I didn't know about until
Last year in all of my years of growing up in the
0:25:56.960,0:26:00.480
Holistic healthcare world like I’ve been doing
This since I was four and no one told me about
0:26:00.480,0:26:07.040
Nose breathing until I read a book by james
Nestor about it and I was astonished how much
0:26:07.040,0:26:12.160
Where our breath where our breath is coming
From affects our physiology I had no idea that
0:26:12.160,0:26:15.600
Breathing from your nose instead of breathing
From your mouth affected you that much to the
0:26:15.600,0:26:20.000
Point of reversing people's diseases so could
You just speak to that speaking a little bit
0:26:20.720,0:26:25.200
Yeah you basically have two balloons which
Are your lungs right and all of the good
0:26:25.200,0:26:30.240
Voodoo happens at the bottom of your lungs if you
Can access the bottom of your lungs and you're
0:26:30.240,0:26:34.480
Replenishing all your blood you're getting all
Your lymph moving it's just like amazing for you
0:26:34.480,0:26:39.120
Get oxygen in your entire body but most of us are
Breathing in the top third of our lungs to the top
0:26:39.120,0:26:44.240
Quarter of our lungs and we're in constant state
Of um hyperventilation because we're breathing
0:26:44.240,0:26:49.040
Through our mouths it's just kind of our daily
Thing that we just fall back down they say 98
0:26:49.040,0:26:54.160
Of americans are mouth breathers on in general you
Have to work to become a nostril breather in this
0:26:54.160,0:26:59.840
Day and age because of all the stress render um so
When you breathe into your nose and you practice
0:26:59.840,0:27:04.480
Getting that deep full rib cage breathing so you
Want you know your ribs have all these little
0:27:04.480,0:27:08.320
Cartilage in between them and they're meant
To expand and close just like an accordion
0:27:08.320,0:27:11.760
So when you do that breathing you want to breathe
In your nose you want to feel everything expand
0:27:12.480,0:27:17.440
And um you have these lungs and your diaphragms
At the bottom so when you are breathing in here's
0:27:17.440,0:27:23.280
Your lung your diaphragm this is expanding so
Your diaphragm goes down and it smushes your
0:27:23.280,0:27:29.040
Guts out so if we're sucking our abs in all the
Time it's impossible to get a good breath and
0:27:29.040,0:27:32.800
That's one of the things we're always taught right
Just pull your abs in and never let them go and
0:27:32.800,0:27:38.800
Walk around like this and then we can never take a
Deep breath right so you gotta when you breathe in
0:27:39.360,0:27:44.560
Your belly has to go out you've got to relax the
Belly and that that's one of the hardest things
0:27:44.560,0:27:51.760
That um is to teach people so on your inhale your
Belly relaxes and then on the exhale your belly
0:27:51.760,0:27:56.960
Comes in your stomach comes in and that compresses
Your organs and it's giving your organs a massage
0:27:58.320,0:28:01.600
And so you're breathing in your nose and out
Your nose and over time you'll feel those
0:28:01.600,0:28:06.000
Lungs and you'll start working into the lower
Part of your lungs and that's where everything
0:28:06.000,0:28:11.600
Is just amazing happens and the other thing is you
Know we talked about the time right like if we've
0:28:11.600,0:28:18.480
Been in fight or flight for years or someone has
Or even six months okay what's six months times 24
0:28:19.680,0:28:26.240
And you guys do the math right it's all it's a lot
A lot of minutes so one really good thing to do
0:28:26.240,0:28:30.000
Is to put medical tape on your mouth at night
Because then you're getting six to eight
0:28:30.000,0:28:35.760
Hours of breathing through your nose and you
Can meet that um goal a lot quicker and you know
0:28:36.560,0:28:44.080
I see you tammy looking like I can never do that
And that is oh you can't that's most people that's
0:28:44.080,0:28:48.720
Their first reaction but if you just get a little
Tiny piece and you put it like this it's not as
0:28:48.720,0:28:52.960
Stressful right because there are some people that
Do the whole thing and I don't like doing that
0:28:52.960,0:28:58.240
It's a little claustrophobic feeling but if you
Just put a little piece of medical tape here um
0:28:58.240,0:29:00.960
After a while it just becomes habit you don't
Even think about it and then you're getting
0:29:00.960,0:29:05.360
Six to eight hours at night you may have five
Minutes where it feels a little awkward but
0:29:05.360,0:29:09.440
Then you fall asleep then you're fine um
And it just adds up a lot quicker that way
0:29:11.200,0:29:16.000
Did I answer your question I always get up top
Absolutely no that was great noah's breathing
0:29:16.000,0:29:21.280
It's sleeping and one thing I want to mention
Too is like this would have that they highlighted
0:29:21.280,0:29:27.280
Uh in in the book that I read about it breath
They were talking about how there's some several
0:29:27.280,0:29:31.840
Civilizations where they would train their infants
From the time they're born up how to breathe
0:29:31.840,0:29:35.040
Through their nose they would like watch them
While they were sleeping and like push their chin
0:29:35.040,0:29:39.360
Gently up or they would prop something under their
Chin while there are infants to keep their mouth
0:29:39.360,0:29:43.760
Shut so they could learn how to nose breathe and
That prevented cavities improved the development
0:29:43.760,0:29:49.440
Of their jaw kept their body in parasympathetic
State which would improve digestion and nutrient
0:29:49.440,0:29:54.560
Absorption all related from their nose so it's
Just cool like I think the topic about the
0:29:54.560,0:30:00.480
Nervous system that just surprises me so much
Is how much how many cues our body listens to
0:30:01.200,0:30:06.720
That we don't realize are cues to our body you
Know like I didn't know that breathing through my
0:30:06.720,0:30:11.600
Mouth would incline my body to be more on fight or
Flight than rest and digest like that's not a cue
0:30:11.600,0:30:15.120
I'm consciously aware of but it's definitely cue
That's happening another thing you mentioned was
0:30:15.120,0:30:20.480
Sound uh just we have like these two musicians who
Are creating an elective course for us about the
0:30:20.480,0:30:24.080
Empowerment of sound and they're saying like
People don't realize it but we're living in a
0:30:24.080,0:30:30.560
Sound bath 24 7. We all live in sound baths what
Is your sound bath is it the news is it people
0:30:30.560,0:30:36.800
Arguing is it nature sounds is it inner voice is
It you playing music in your bathroom and taking
0:30:36.800,0:30:40.720
Five minutes to dance once a day they're like
Everyone should have that space in their house
0:30:40.720,0:30:44.080
Where you can blast music and jump up and down
For five minutes a day he's like they're like you
0:30:44.080,0:30:48.400
Would not believe what that does to your mental
Health your body your spirituality everything just
0:30:48.400,0:30:54.320
To get in that mode of like dancing and singing
And so it's just cool to learn where I feel like
0:30:54.320,0:30:58.880
What science is constantly trying to play catch
Up with like how much the body knows that the body
0:30:58.880,0:31:03.840
Knows so much and we're just like keep on trying
To reduce it to these clinical discoveries but
0:31:04.400,0:31:08.320
Uh knows what it's doing so we just gotta figure
Out how to get on the same board with it so
0:31:08.320,0:31:12.400
Thank you so much for that nadia if you don't mind
Stopping the screen show I’m gonna check the chat
0:31:12.400,0:31:17.040
One last time before we wrap this up but
That was so helpful to learn those tips for
0:31:17.040,0:31:22.480
Box breathing and humming I’m sure our group
Here yeah looks like you guys have loved it so
0:31:22.480,0:31:24.960
Please pop any last questions
You have for nadia in the chat
0:31:25.840,0:31:32.400
Hey nadia hey hey just for those who were
With us in april and saw what happened to me
0:31:33.440,0:31:38.320
That was like the very beginning of me learning
About my autonomic nervous system being messed up
0:31:38.960,0:31:44.000
And I was doing all the fun things you were
Teaching us and it threw me over the edge so just
0:31:44.000,0:31:51.040
A word to the wise like she said go slow work your
Way up you know don't try to do all of them all at
0:31:51.040,0:32:01.680
Once yeah good point awesome and my final my final
Two words on this topic is one way that you can
0:32:01.680,0:32:08.720
Deeply deeply accelerate your healing process is
To work with a therapist who can help you identify
0:32:08.720,0:32:13.440
The subconscious thought patterns that are keeping
You in fight or flight mode because it's very
0:32:13.440,0:32:18.720
Important it's excellent to do these self-care
Things but for me like I can't believe how fast
0:32:18.720,0:32:23.760
I actually swap switched out of fight-or-flight
Mode I feel like I was in it for like an 18-month
0:32:23.760,0:32:28.160
Stretch at one point and honestly it took a few
Months of therapy and like I’ve never been more
0:32:28.160,0:32:31.680
Relaxed for those of you who have been following
Me for the past year like you can probably see it
0:32:31.680,0:32:37.760
In my face like I feel way more functional and
Like I don't wake up stressed and I like don't
0:32:37.760,0:32:43.040
Automatically go in panic mode but I definitely
Put time in and some money into therapy so that
0:32:43.040,0:32:47.520
Can really help is finding those those therapists
Who can help you identify those subconscious
0:32:47.520,0:32:51.520
Belief systems that are keeping you in fight or
Flight mode because until you can address those
0:32:51.520,0:32:56.800
It's going to keep on being an uphill battle would
You would you agree with that nadia yeah yeah 100
0:32:57.360,0:33:04.000
Yeah it's all it's all tied to emotion yeah yeah
Totally so well that was excellent so thank you
0:33:04.000,0:33:09.440
So much nadia good luck to everyone as you
Go to optimize your central nervous system
0:33:09.440,0:33:13.200
And I’m really happy you are speaking to so many
Practitioners right now because I feel like this
0:33:13.200,0:33:16.960
Is one of the most relevant thing we can talk to
About our clients I mentioned on the call last
0:33:16.960,0:33:20.640
Week I had a lady who came in who felt like her
Whole body was falling apart she's like my nervous
0:33:20.640,0:33:24.880
System no she's like my reproductive system
And my immune system and my digestive system
0:33:24.880,0:33:29.360
And and and my fitness she's like it all feels
Like it's falling apart and she's like and I had
0:33:29.360,0:33:33.840
This really bad trauma four months ago but we'll
Talk about that later and I’m like whoa whoa whoa
0:33:33.840,0:33:40.160
Whoa this is like of all the things I’ll tell you
Today working through that trauma with a therapist
0:33:40.160,0:33:44.240
You feel safe around is number one because I
Don't care how many herbs I tell you to take
0:33:44.240,0:33:48.640
Your reproductive health and and and what herbs
I tell you to take that's going to help decrease
0:33:48.640,0:33:53.200
Your virus and bacterial load and and what we do
For your digestive health that it's it's not going
0:33:53.200,0:33:57.440
To matter if you're stuck in fire or flight
Mode so anyway you have to flip that switch
0:33:58.080,0:34:02.480
So all the negative thinking just keeps you
In there so and you don't have to discount it
0:34:02.480,0:34:06.160
But you know if you're having problems with
Your digestive don't or you have a disease
0:34:06.160,0:34:09.520
Don't say I have this I have this then just
Talk about the disease all the time to say
0:34:10.400,0:34:14.800
I'm working on making my body stronger to get
Healthy you know change change the script because
0:34:14.800,0:34:19.520
Your brain actually believes what you tell it
So it's one of the key things about getting out
0:34:19.520,0:34:23.520
Of fight or flight yeah that's awesome well she
Did have a really good attitude so she's doing
0:34:23.520,0:34:26.880
Much better even after her first therapy session
She texted me she's like I know something about
0:34:26.880,0:34:31.680
Herself really excited for her but I love what you
Mentioned about mentality so I’m gonna wrap this
0:34:31.680,0:34:36.400
Up thank you so much uh nadya again for joining
Us about optimizing your nervous system and good
0:34:36.400,0:34:41.600
Luck to all of you so thank you for joining
Us today we can't wait to see you next time
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