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Speaker 1: What's going on?

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Speaker 2: Emily Body here you are listening to five minute Friday

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Speaker 2: un Hurdle.

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Speaker 1: What a day that I'm having.

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Speaker 2: I feel like there are so many things that are

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Speaker 2: going through my brain right now. I was on my

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Speaker 2: run this morning, and like many of you, I am

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Speaker 2: sure movement is a time where I process a lot

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Speaker 2: of the things that are buzzing in my head. And

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Speaker 2: so I'm on this run and the thoughts flying were abundant.

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Speaker 2: I'm thinking about egg freezing and the cost associated and

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Speaker 2: how it makes more sense to pay upfront so that

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Speaker 2: I can use my credit card, because if I do

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Speaker 2: installments and then needs to be ach, and why would

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Speaker 2: I miss out on the benefits of doing something with

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Speaker 2: the payment of that size. I'm thinking about the weekend

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Speaker 2: and the plans I have and the friend I'm going

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Speaker 2: to meet for a comedy show later on. I'm thinking

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Speaker 2: about my Amazon last on what I need to add

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Speaker 2: to it. I'm thinking about what's in the fridge and

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Speaker 2: what I'm going to make for breakfast. I'm thinking about

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Speaker 2: my first meeting of the day and the contract that

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Speaker 2: I need to update. And I'm buzzing. I'm buzzing, and

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Speaker 2: I don't know about you. But when I am buzzing

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Speaker 2: like this, there are two things that I always need

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Speaker 2: to do. The first I was in the act of doing,

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Speaker 2: which was moving my body. For me, when I take

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Speaker 2: a moment to move, that is my opportunity to reclaim space.

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Speaker 2: It's my time to be with my thoughts, to let

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Speaker 2: it all flow without judgment. Was the abundance of thoughts

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Speaker 2: a tad overwhelming of course?

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Speaker 1: For sure?

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Speaker 2: Yes, definitely, But it also helps to give myself the

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Speaker 2: time to have all of these thoughts, the time for

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Speaker 2: me to be with myself. The second thing that I

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Speaker 2: must do when it feels like there is just so

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Speaker 2: much happening is then the debrief. So what I did

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Speaker 2: that the second I got home was that I wrote

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Speaker 2: down a lot of things. I sat down with my

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Speaker 2: journal and I wrote down maybe the things that I

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Speaker 2: was worrying about, the items that I contemplated putting on

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Speaker 2: my to do list. I updated my Amazon shopping cart.

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Speaker 2: You get the idea. So, at first the movement portion

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Speaker 2: is my opportunity to process, and then I get home

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Speaker 2: and I shift into action. Understandably, So sometimes when we're

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Speaker 2: feeling burnt out or overwhelmed, it's because we don't have

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Speaker 2: a methodology for navigating when there are so many thoughts

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Speaker 2: and things buzzing in the mind. So this is my process,

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Speaker 2: and it's one that I hope can help you. Something

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Speaker 2: else that's been dramatically transformational for me is truly just

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Speaker 2: going into a box breath when I feel as though

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Speaker 2: I can't even I believe you know what a box

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Speaker 2: breath is, but just in case, it's that inhale for four,

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Speaker 2: hold for four, exhale for four, hold for four. So

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Speaker 2: it's like this inhale two three four, hold two three four,

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Speaker 2: exhale two three four, hold two three four, and just

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Speaker 2: doing four to five rounds of that even it reminds

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Speaker 2: me that something is under my control, that is my breath.

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Speaker 2: It activates the parasympathetic nervous system, which is directly responsible

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Speaker 2: for the rest and digest state, essentially conserving energy and

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Speaker 2: promoting relaxation and supporting essential bodily functions very important.

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Speaker 1: And then I graduate and I move on.

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Speaker 2: Anyway, I know a lot of people that are feeling

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Speaker 2: some kind of way right now, and by some kind

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Speaker 2: of way, I mean a tad overwhelmed. So I hope

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Speaker 2: that my strategies can help you, and I want to

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Speaker 2: offer you this prompt. What can your go to strategies be?

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Speaker 2: Maybe they are mine, but if they are not, that

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Speaker 2: is okay. How can you articulate the tools that you

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Speaker 2: have in your toolbox so that the next time you're

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Speaker 2: in this place of feeling like it is just too much,

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Speaker 2: you know you can handle it. What can you do

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Speaker 2: when you are feeling overwhelmed and make it a behavior

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Speaker 2: that is something you can repeat, something that you can

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Speaker 2: lean on time and time again. And now a listener question. Hi, Emily,

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Speaker 2: I recently ended a relationship and while I'm relieved to

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Speaker 2: be out of this toxic cycle, the silence they left

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Speaker 2: behind it feels deafening. I've been leaning heavily into my training,

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Speaker 2: but my question is how do I end I'm sure

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Speaker 2: that I'm using exercise as a way to process the

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Speaker 2: breakup rather than just using it to distract myself. This

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Speaker 2: is a good question, basically, how do I make sure

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Speaker 2: I'm actually moving through it and not just running away?

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Speaker 2: Not sure if this is too personal to ask, but

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Speaker 2: have you ever found yourself in a similar situation? Would

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Speaker 2: really appreciate any of your tips. Oh girl, how have

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Speaker 2: I dealt with this? I have dealt with this for sure. Listen,

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Speaker 2: it is entirely understandable that you are leaning into movements

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Speaker 2: something that makes you hopefully feel good in your body.

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Speaker 2: To navigate this, what I will say is that oftentimes

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Speaker 2: when we are feeling really frustrated post breakup, you're feeling disconnected.

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Speaker 2: You for a while have likely put your own needs

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Speaker 2: on the back burner. You've been trying to read this

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Speaker 2: other person. So maybe what you could do during your

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Speaker 2: workout is use the last five minutes to cool down

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Speaker 2: or walk home and sit with your thoughts without a

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Speaker 2: podcast or music. Ask yourself a question like, what am

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Speaker 2: I feeling in my body right now? That isn't just fatigue,

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Speaker 2: If it's sadness, if it's anger, if that's just bubbling up,

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Speaker 2: let it bubble up. Because the goal is to prove

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Speaker 2: to yourself that you are a safe space for your

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Speaker 2: own emotions. You need to remember that you are a

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Speaker 2: safe space. The other thing is that I would love

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Speaker 2: for you to swap distraction for intention. There's a difference

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Speaker 2: between running because you're running away and running because you're

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Speaker 2: reclaiming your power. So before you even like tap go

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Speaker 2: on your fitness wearable set an intention that isn't related.

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Speaker 1: To how you perform during the workout.

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Speaker 2: It may sound super lame, but even saying out loud,

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Speaker 2: I'm doing this to remind myself that I am strong

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Speaker 2: and I am capable, that is really freaking powerful. It

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Speaker 2: shifts the workout from something that could be frantic and

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Speaker 2: an escape into a ground act of this is happening

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Speaker 2: for me in this moment.

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Speaker 1: Let's see what else.

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Speaker 2: The last thing is that obviously working out taxes your

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Speaker 2: nervous system.

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Speaker 1: The goal here is to also regulate.

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Speaker 2: So you're coming out of something where you were likely

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Speaker 2: in a state of high alert navigating anxiety. With that,

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Speaker 2: workouts that are high intensity they can sometimes mimic that

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Speaker 2: fight or flight feeling, So make sure you're also integrating

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Speaker 2: things like yoga and slow walking down regulating activities, because

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Speaker 2: that then teaches your body that it's okay to be

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Speaker 2: still and that quiet doesn't have to mean abandonment. Right,

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Speaker 2: you have gone through a hard thing and now you

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Speaker 2: have the opportunity to self soothe.

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Speaker 1: It may not feel easy.

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Speaker 2: I promise you actually that it will not, but the

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Speaker 2: good news is that exercise is a fantastic way to

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Speaker 2: burn off the cortisol that comes from that stress. As

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Speaker 2: long as you're honest about what you are going through,

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Speaker 2: be upfront, feel the feelings, do it anyway, and know

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Speaker 2: that you are definitely not alone in how you feel.

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Speaker 1: I hope this helps.

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Speaker 2: I've been through many a breakup and I'm not saying

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Speaker 2: that it gets easier with time, but I am saying

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Speaker 2: that movement and good friends they definitely help with that.

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Speaker 2: If you've got a listener question I want to answer it,

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Speaker 2: email me over at Hello at hurdle dot us or

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Speaker 2: shoot me a dm.

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Speaker 1: Over at Hurdle Podcast.

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Speaker 2: You can also find me on the socials at Emily

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Speaker 2: a Body Another Hurdle Conquered.

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Speaker 1: I catch you guys next time