1 00:00:00,160 --> 00:00:02,240 Speaker 1: If I could say one thing that has changed my 2 00:00:02,279 --> 00:00:04,840 Speaker 1: whole entire life, it is breath work. I think it's 3 00:00:04,840 --> 00:00:07,400 Speaker 1: one of the most underrated things that you could do 4 00:00:07,480 --> 00:00:10,719 Speaker 1: in your day to completely shift you from one state 5 00:00:10,760 --> 00:00:11,200 Speaker 1: to another. 6 00:00:11,360 --> 00:00:12,000 Speaker 2: I'm Raley W. 7 00:00:12,200 --> 00:00:14,720 Speaker 1: Kiah and on my podcast A Really Good Cry, we 8 00:00:14,800 --> 00:00:18,520 Speaker 1: embrace the messy and the beautiful, providing a space for 9 00:00:18,640 --> 00:00:22,480 Speaker 1: raw and fielded conversations that celebrate vulnerability and allow you 10 00:00:22,560 --> 00:00:25,960 Speaker 1: to tune in to learn, connect and find comfort together. 11 00:00:26,200 --> 00:00:28,920 Speaker 1: Hey everyone, and welcome back to this week's episode of 12 00:00:28,960 --> 00:00:32,120 Speaker 1: A Really Good Cry. Today, I wanted to talk about 13 00:00:32,159 --> 00:00:35,080 Speaker 1: our nervous system because I don't know about you, but 14 00:00:35,400 --> 00:00:36,919 Speaker 1: it's getting to the end of the year and I 15 00:00:36,920 --> 00:00:40,680 Speaker 1: still feel really high strung and what I need to 16 00:00:40,720 --> 00:00:42,879 Speaker 1: do is calm my nervous system. And I think it's 17 00:00:42,920 --> 00:00:46,919 Speaker 1: really easy to go through our days, weeks, years of 18 00:00:47,120 --> 00:00:50,040 Speaker 1: being overstimulated and having our nervous system in fight or 19 00:00:50,120 --> 00:00:53,559 Speaker 1: flight without it coming back down to feeling in a 20 00:00:53,600 --> 00:00:57,000 Speaker 1: safe mode. And it's really normal because of the type 21 00:00:57,040 --> 00:00:59,680 Speaker 1: of life that we all live, the overstimulation that we have. 22 00:01:00,280 --> 00:01:02,840 Speaker 1: But I do know that there are so many incredible 23 00:01:02,880 --> 00:01:05,720 Speaker 1: ways to help us to regulate and a state of 24 00:01:05,760 --> 00:01:09,040 Speaker 1: our nervous system in the morning really dictates how the 25 00:01:09,080 --> 00:01:11,720 Speaker 1: rest of our day unfolds. And look, I definitely think 26 00:01:11,760 --> 00:01:14,720 Speaker 1: that there are incredible supplements out there like magnesium and 27 00:01:14,800 --> 00:01:18,120 Speaker 1: ushwa ganda or doing red light therapy, all of that 28 00:01:18,160 --> 00:01:20,679 Speaker 1: does work. One of my favorite supplements right now for 29 00:01:20,760 --> 00:01:23,920 Speaker 1: soothing my nerves is terror Origins Healthy stress relief. 30 00:01:24,280 --> 00:01:25,360 Speaker 2: It contains lots. 31 00:01:25,160 --> 00:01:29,559 Speaker 1: Of adaptagens like ushwaganda and rodeola and elthenine, a herb 32 00:01:29,560 --> 00:01:32,480 Speaker 1: cortious chandra, and all of these are incredible ingredients used 33 00:01:32,680 --> 00:01:35,280 Speaker 1: to help the body better manage stress and helps to 34 00:01:35,360 --> 00:01:39,040 Speaker 1: reduce tension and just support the balance of your nervous system. 35 00:01:39,440 --> 00:01:41,360 Speaker 1: And so I do use that as a little extra 36 00:01:41,440 --> 00:01:43,840 Speaker 1: care for my nerves. But I also want to remind 37 00:01:43,880 --> 00:01:47,319 Speaker 1: you that your body was designed to regulate itself long 38 00:01:47,360 --> 00:01:50,880 Speaker 1: before supplements or devices ever existed, and so of course 39 00:01:50,880 --> 00:01:53,240 Speaker 1: these are really helpful in this environment that we're living 40 00:01:53,280 --> 00:01:56,920 Speaker 1: in to reduce stress that we weren't expecting in our body. 41 00:01:57,040 --> 00:01:58,560 Speaker 2: You know, if you think about all the people who just. 42 00:01:58,560 --> 00:02:01,640 Speaker 1: Lived with nature, they probably didn't need all these supplements 43 00:02:01,720 --> 00:02:03,640 Speaker 1: because they weren't as high strong as we are in 44 00:02:03,640 --> 00:02:06,080 Speaker 1: this environment. That we now live in, and so it's 45 00:02:06,120 --> 00:02:09,240 Speaker 1: definitely useful to have a little top up. But Ioveda 46 00:02:09,360 --> 00:02:12,400 Speaker 1: has shown us for thousands of years how possible it 47 00:02:12,560 --> 00:02:16,040 Speaker 1: is to help regulate our nervous system with so many 48 00:02:16,040 --> 00:02:19,440 Speaker 1: tools and techniques that are completely free. So in this episode, 49 00:02:19,520 --> 00:02:22,360 Speaker 1: I want to take you through nine things that I 50 00:02:22,400 --> 00:02:25,280 Speaker 1: do before nine am to help reset and regulate my 51 00:02:25,320 --> 00:02:28,119 Speaker 1: nervous system for the day. They are all free, they're 52 00:02:28,120 --> 00:02:30,760 Speaker 1: all simple, and they are genuinely effective, and I have 53 00:02:30,840 --> 00:02:32,880 Speaker 1: been doing some of these for years and years. 54 00:02:33,520 --> 00:02:34,920 Speaker 2: You can do them all in the morning, or. 55 00:02:34,880 --> 00:02:36,320 Speaker 1: If you don't have time for that, you can kind 56 00:02:36,320 --> 00:02:38,760 Speaker 1: of sprinkle them throughout your day. You can also pick 57 00:02:38,800 --> 00:02:41,280 Speaker 1: and choose which ones feel right for you, because we're 58 00:02:41,280 --> 00:02:43,359 Speaker 1: all so different and different things are going to help 59 00:02:43,440 --> 00:02:46,880 Speaker 1: heal our system. I've had many many health and hormone 60 00:02:46,919 --> 00:02:49,960 Speaker 1: experts on my podcast, and so some of these recommendations 61 00:02:49,960 --> 00:02:52,079 Speaker 1: are things that I put into practice after hearing their 62 00:02:52,120 --> 00:02:55,400 Speaker 1: advice that is based on clinical studies, and other things 63 00:02:55,520 --> 00:02:58,600 Speaker 1: are just tools that I have learned from Aravada and 64 00:02:58,720 --> 00:03:02,200 Speaker 1: ancient healing practices have existed for thousands of years. So 65 00:03:02,200 --> 00:03:04,160 Speaker 1: the first thing I want to remind you of is 66 00:03:04,200 --> 00:03:07,200 Speaker 1: that your nervous system is not broken, It is just overloaded. 67 00:03:07,600 --> 00:03:11,800 Speaker 1: And we have to realize and recognize how overstimulating modern 68 00:03:11,880 --> 00:03:15,280 Speaker 1: life is. Whether it's the constant notifications, whether it's looking 69 00:03:15,320 --> 00:03:18,440 Speaker 1: at screens before our brain even wakes up, rushing from 70 00:03:18,480 --> 00:03:23,359 Speaker 1: thing to thing, loud environments, all the emotional overload, caffeine, 71 00:03:23,800 --> 00:03:26,600 Speaker 1: lack of sunlight, lack of real rest, you name it. 72 00:03:26,680 --> 00:03:28,840 Speaker 1: We are putting our bodies through it. And your nervous 73 00:03:28,840 --> 00:03:31,960 Speaker 1: system is not malfunctioning. It's doing exactly what it was 74 00:03:31,960 --> 00:03:35,120 Speaker 1: built to do respond to all of this input. We 75 00:03:35,240 --> 00:03:37,920 Speaker 1: just need to give it counter signals of safety to 76 00:03:38,000 --> 00:03:40,840 Speaker 1: help reregulate it. So before we get into the tools, 77 00:03:41,080 --> 00:03:43,720 Speaker 1: I want to quickly explain these three basic states that 78 00:03:43,760 --> 00:03:46,680 Speaker 1: your nervous system moved through in the most simplest possible 79 00:03:46,680 --> 00:03:49,240 Speaker 1: way to help you to understand your body a little 80 00:03:49,280 --> 00:03:52,000 Speaker 1: bit better. So the first state is our sympathetic state. 81 00:03:52,080 --> 00:03:54,000 Speaker 1: This is our fight or flight, which is what many 82 00:03:54,000 --> 00:03:56,400 Speaker 1: of us live in. This is the go go ghost state. 83 00:03:56,480 --> 00:03:59,040 Speaker 1: It turns on when you are rushing, when you're stressed, 84 00:03:59,320 --> 00:04:02,280 Speaker 1: when you're scroll or overwhelmed, or when you're running high 85 00:04:02,280 --> 00:04:05,280 Speaker 1: on caffeine. Your heart rate goes up, your mind speeds up, 86 00:04:05,280 --> 00:04:08,760 Speaker 1: and your body gets ready to react. The second state 87 00:04:08,840 --> 00:04:11,520 Speaker 1: is your dorsal vagel or this is your free state. 88 00:04:11,920 --> 00:04:13,000 Speaker 2: This is full. 89 00:04:12,920 --> 00:04:16,520 Speaker 1: Shut down mode. You're not anxious, you're not exhausted. You 90 00:04:16,600 --> 00:04:20,000 Speaker 1: just feel numb, checked out, and unmotivated, or like your 91 00:04:20,000 --> 00:04:22,400 Speaker 1: brain is just wrapped in a cloud. This is your 92 00:04:22,440 --> 00:04:24,800 Speaker 1: nervous system saying that was way too much and I 93 00:04:24,839 --> 00:04:27,159 Speaker 1: need to shut down to protect myself. That's when you 94 00:04:27,240 --> 00:04:30,440 Speaker 1: know you have gone way past over stimulation and all 95 00:04:30,480 --> 00:04:33,719 Speaker 1: the way to my body cannot handle this. And the 96 00:04:33,800 --> 00:04:36,679 Speaker 1: third state is ventral vaguel. You don't need to remember 97 00:04:36,680 --> 00:04:38,320 Speaker 1: these names, but just know that this is your safe 98 00:04:38,320 --> 00:04:41,480 Speaker 1: and connected zone. This is your body being in its 99 00:04:41,600 --> 00:04:45,440 Speaker 1: regulated state. It's calm, it's clear, it's grounded, it's steady. 100 00:04:45,880 --> 00:04:48,160 Speaker 1: You might, like me, be sitting here thinking, God, I 101 00:04:48,160 --> 00:04:49,960 Speaker 1: don't even know what that feels like, haven't felt in 102 00:04:50,000 --> 00:04:52,040 Speaker 1: a really long time. But it's when you feel like 103 00:04:52,080 --> 00:04:56,120 Speaker 1: yourself again. You can think properly, you breathe properly, and 104 00:04:56,160 --> 00:04:59,120 Speaker 1: you respond instead of reacting. How lovely does that sound? 105 00:04:59,200 --> 00:05:01,440 Speaker 2: What a dream? So let's make this happen, shall we? 106 00:05:01,839 --> 00:05:05,000 Speaker 1: This is relevant here because all the tools that I'm 107 00:05:05,040 --> 00:05:08,120 Speaker 1: about to share help you move back into this regulated, 108 00:05:08,240 --> 00:05:11,240 Speaker 1: safe state, and hopefully the more that you do them, 109 00:05:11,440 --> 00:05:13,440 Speaker 1: the more regulated you feel and the easier it is 110 00:05:13,480 --> 00:05:15,919 Speaker 1: to get back into that state. Your nervous system is 111 00:05:15,960 --> 00:05:17,520 Speaker 1: going to move in and out of stress all day. 112 00:05:17,560 --> 00:05:18,240 Speaker 2: That is normal. 113 00:05:18,560 --> 00:05:20,680 Speaker 1: The goal isn't to live in a complete zence state, 114 00:05:20,720 --> 00:05:22,599 Speaker 1: even though that sounds like a wonderful place to be. 115 00:05:23,120 --> 00:05:26,000 Speaker 1: The goal is to recover faster, to come back to 116 00:05:26,080 --> 00:05:29,320 Speaker 1: calm more easily, to not stay stuck in stress or 117 00:05:29,360 --> 00:05:32,080 Speaker 1: shut down for too long. So that is what we 118 00:05:32,120 --> 00:05:34,920 Speaker 1: are aiming for. Once you finish this podcast, try and 119 00:05:34,960 --> 00:05:37,520 Speaker 1: put these into practice and see how different it makes 120 00:05:37,520 --> 00:05:39,480 Speaker 1: your body and mindful. First, I'm going to give you 121 00:05:39,520 --> 00:05:42,400 Speaker 1: a little iravadic perspective, because you know I have to. 122 00:05:42,720 --> 00:05:44,560 Speaker 1: I talk about doses a lot, but if you're new 123 00:05:44,600 --> 00:05:47,000 Speaker 1: to it. In our vader, just like we have these 124 00:05:47,000 --> 00:05:50,159 Speaker 1: different blood types, we also have different doses. It is 125 00:05:50,240 --> 00:05:53,359 Speaker 1: our natural mind body type. They are the qualities that 126 00:05:53,360 --> 00:05:55,719 Speaker 1: we're born with and the patterns that shape how we think, 127 00:05:55,800 --> 00:05:59,640 Speaker 1: feel and move through the world. This regulation doesn't necessarily 128 00:05:59,640 --> 00:06:02,960 Speaker 1: look this for everyone. We all look different our minds 129 00:06:03,000 --> 00:06:06,200 Speaker 1: act differently, so of course the way that we regulate ourselves. 130 00:06:05,880 --> 00:06:06,520 Speaker 2: Will be different. 131 00:06:06,760 --> 00:06:08,880 Speaker 1: We don't all break down in the same way, we 132 00:06:08,920 --> 00:06:11,560 Speaker 1: don't react to overwhelm in the same way, and therefore 133 00:06:11,640 --> 00:06:14,359 Speaker 1: we don't all always need the exact same tools. So 134 00:06:14,560 --> 00:06:18,159 Speaker 1: understanding your dosha helps to tell you why your stress 135 00:06:18,200 --> 00:06:21,240 Speaker 1: looks the way that it does, why certain tools will 136 00:06:21,279 --> 00:06:24,120 Speaker 1: instantly calm you, and why other tools just don't work 137 00:06:24,160 --> 00:06:26,839 Speaker 1: on you at all, and what your body is really 138 00:06:26,880 --> 00:06:30,120 Speaker 1: asking for when you feel off. So I'm going to 139 00:06:30,200 --> 00:06:33,920 Speaker 1: go through some of these disregulation modes of different doses, 140 00:06:34,200 --> 00:06:36,880 Speaker 1: and as you hear them, simply just notice which one 141 00:06:36,880 --> 00:06:40,120 Speaker 1: you feel you fit into the most. So Vata dysregulation 142 00:06:40,240 --> 00:06:45,000 Speaker 1: looks like anxiety, restlessness, overthinking. This is when your mind 143 00:06:45,040 --> 00:06:48,279 Speaker 1: is sprinting, your body is buzzing, and you just cannot 144 00:06:48,320 --> 00:06:50,599 Speaker 1: switch it off, Like your mind is just racing over 145 00:06:50,640 --> 00:06:52,720 Speaker 1: and over again no matter how much you try. Your 146 00:06:52,720 --> 00:06:55,359 Speaker 1: thoughts feel really scattered and all over the place. So 147 00:06:55,440 --> 00:06:57,320 Speaker 1: if you are someone who hears this and you're like, oh, 148 00:06:57,320 --> 00:07:00,520 Speaker 1: that really sounds like me. Your nervous system can't through 149 00:07:00,560 --> 00:07:06,520 Speaker 1: warmth and routine stillness and lots of grounding practices. Cold showers, fasting, 150 00:07:06,640 --> 00:07:09,640 Speaker 1: or intense morning workouts may actually make you feel far worse. 151 00:07:10,000 --> 00:07:14,320 Speaker 1: But warm breakfast, breath work, long exhales, and grounding rituals 152 00:07:14,440 --> 00:07:20,680 Speaker 1: they are incredible for you. Pitter dysregulation looks like irritation, anger, urgency, 153 00:07:20,840 --> 00:07:23,760 Speaker 1: that kind of feeling of everything is urgent and everyone 154 00:07:23,840 --> 00:07:26,800 Speaker 1: is annoying me right now. You know the term hot headed, 155 00:07:26,880 --> 00:07:29,920 Speaker 1: That's basically how you get when you're disregulated. Your heat 156 00:07:30,000 --> 00:07:32,960 Speaker 1: is rising mentally and emotionally. So if you're hearing this 157 00:07:33,040 --> 00:07:35,160 Speaker 1: and you're like, this is definitely me. I feel snappy, 158 00:07:35,160 --> 00:07:36,880 Speaker 1: I feel annoyed. I just want to punch everyone in 159 00:07:36,920 --> 00:07:40,120 Speaker 1: the face. You need cooling, you need softening, and. 160 00:07:40,080 --> 00:07:40,880 Speaker 2: You need space. 161 00:07:41,800 --> 00:07:45,800 Speaker 1: So competitive workouts, hot environments and rushing around will definitely 162 00:07:45,840 --> 00:07:49,880 Speaker 1: inflame you even more. But having soft morning lights, slow walks, 163 00:07:49,960 --> 00:07:53,120 Speaker 1: cooling breaths, and a little bit of silence can instantly 164 00:07:53,160 --> 00:07:59,240 Speaker 1: regulate you. Kafa dysregulation looks like freeze, that zone that 165 00:07:59,280 --> 00:08:01,840 Speaker 1: we spoke about earlier where you feel heavy and numb, 166 00:08:02,240 --> 00:08:05,800 Speaker 1: the feeling of I'm stark and foggy and unmotivated, and 167 00:08:05,840 --> 00:08:07,920 Speaker 1: I feel really low in my mood and my energy. 168 00:08:08,480 --> 00:08:10,240 Speaker 1: So if you had that, and you're thinking, oh, I 169 00:08:10,280 --> 00:08:13,080 Speaker 1: felt like that for a little bit. Your calm comes 170 00:08:13,080 --> 00:08:18,800 Speaker 1: from actually moving, stimulation, warmth and gentle activation. Stillness and 171 00:08:18,800 --> 00:08:21,120 Speaker 1: coziness might actually make you feel a little bit more stuck, 172 00:08:21,160 --> 00:08:24,320 Speaker 1: and so you need invigorating breathworks. You need brisk walk, 173 00:08:24,480 --> 00:08:28,360 Speaker 1: sunlight and warmth that can re anchor you. So I'm 174 00:08:28,400 --> 00:08:29,880 Speaker 1: now going to share the things that I do in 175 00:08:29,920 --> 00:08:33,240 Speaker 1: the morning. And like I said, all of these practices 176 00:08:33,320 --> 00:08:35,400 Speaker 1: work for me, but that you may have to test 177 00:08:35,480 --> 00:08:37,840 Speaker 1: and trial these to see which ones benefit you the 178 00:08:37,840 --> 00:08:40,840 Speaker 1: most and helps to soothe your nervous system best. So 179 00:08:40,920 --> 00:08:43,840 Speaker 1: the first one, which I've been doing four years is 180 00:08:43,920 --> 00:08:45,760 Speaker 1: hot water. Now you can add a little bit of 181 00:08:45,840 --> 00:08:49,040 Speaker 1: spices in there. You know. I love my CCFT, corry 182 00:08:49,080 --> 00:08:52,720 Speaker 1: undercumin and fennelcy. It's great for digestion. Recently, I've been 183 00:08:52,760 --> 00:08:55,000 Speaker 1: putting apple side vinegar in my hot water in the 184 00:08:55,000 --> 00:08:57,720 Speaker 1: morning to help with my digestifier because it's winter at 185 00:08:57,760 --> 00:08:59,880 Speaker 1: the moment and it needs a little bit of help. 186 00:09:00,200 --> 00:09:03,520 Speaker 1: Warm water helps to soothe and calm the digestifier and 187 00:09:03,559 --> 00:09:05,800 Speaker 1: the mind in the morning. If you think about it, 188 00:09:05,840 --> 00:09:08,720 Speaker 1: warm water equals warm body and a warm mind. And 189 00:09:08,800 --> 00:09:12,040 Speaker 1: usually a warm mind feels more comforted. It signals to 190 00:09:12,040 --> 00:09:14,680 Speaker 1: the nervous system that we're safe, we're not rushing, and 191 00:09:14,720 --> 00:09:17,760 Speaker 1: we are starting today off slow. If you think about 192 00:09:17,760 --> 00:09:19,560 Speaker 1: it, it makes sense. So when do you feel comforted, you 193 00:09:19,600 --> 00:09:22,920 Speaker 1: get into a snugly little blanket, you put your comfory 194 00:09:22,920 --> 00:09:25,079 Speaker 1: clothes on, and so a little bit of warmth in 195 00:09:25,160 --> 00:09:27,320 Speaker 1: the body and the mind can really help to make 196 00:09:27,360 --> 00:09:30,160 Speaker 1: it feel comfortable and relaxed. The second thing that I 197 00:09:30,200 --> 00:09:31,600 Speaker 1: do first thing when I make up in the morning, 198 00:09:31,640 --> 00:09:33,559 Speaker 1: I brush my teeth. And while I brush my teeth, 199 00:09:33,600 --> 00:09:35,960 Speaker 1: I stand on a murrama mat. This is basically an 200 00:09:36,000 --> 00:09:39,040 Speaker 1: acupressure mat. It has these little spikes in it and 201 00:09:39,080 --> 00:09:42,280 Speaker 1: you just walk up and down. It helps to massage 202 00:09:42,400 --> 00:09:45,360 Speaker 1: your pressure points. Your marma points or these pressure points 203 00:09:45,400 --> 00:09:47,920 Speaker 1: are energy junctions where your mind and your body meet. 204 00:09:48,200 --> 00:09:50,600 Speaker 1: So standing on a murrama mat, it helps to stimulate 205 00:09:50,600 --> 00:09:53,679 Speaker 1: the nerve endings on your feet and it sends grounding 206 00:09:53,760 --> 00:09:56,160 Speaker 1: signals up the vagus nerve, which is, by the way, 207 00:09:56,280 --> 00:09:59,439 Speaker 1: the nerve that helps to calm your body. It instantly 208 00:09:59,440 --> 00:10:03,120 Speaker 1: shifts you mental to physical presence, not because of the pain, 209 00:10:03,160 --> 00:10:05,160 Speaker 1: because it can be a little bit painful, especially if 210 00:10:05,160 --> 00:10:07,360 Speaker 1: you're not used to doing it, but it really just 211 00:10:07,880 --> 00:10:10,680 Speaker 1: allows your body to feel. You suddenly realize you're in 212 00:10:10,720 --> 00:10:12,840 Speaker 1: your body your mind doesn't one day. It brings you 213 00:10:12,880 --> 00:10:14,960 Speaker 1: back into the moment. If you don't have a mat, 214 00:10:15,000 --> 00:10:17,080 Speaker 1: it's okay. You just can use your thumbs and you 215 00:10:17,080 --> 00:10:19,600 Speaker 1: can press into different parts of your feet, even if 216 00:10:19,640 --> 00:10:21,800 Speaker 1: you do it for ten to twenty seconds on each foot. 217 00:10:22,120 --> 00:10:24,560 Speaker 1: The third thing that I do in the morning is 218 00:10:24,600 --> 00:10:27,240 Speaker 1: breath work. Oh my goodness, if I could say one 219 00:10:27,240 --> 00:10:29,880 Speaker 1: thing that has changed my whole entire life, it is 220 00:10:29,920 --> 00:10:32,080 Speaker 1: breath work. I think it's one of the most underrated 221 00:10:32,120 --> 00:10:35,240 Speaker 1: things that you could do in your day to completely 222 00:10:35,280 --> 00:10:38,120 Speaker 1: shift you from one state to another. Your breath is 223 00:10:38,200 --> 00:10:40,680 Speaker 1: literally like a remote control for your nervous system. It 224 00:10:40,840 --> 00:10:43,480 Speaker 1: is the bridge between your mind and your body. It 225 00:10:43,520 --> 00:10:46,440 Speaker 1: is the best tool to bring you back into presence 226 00:10:46,559 --> 00:10:49,080 Speaker 1: and the fastest way for you to shift from fight 227 00:10:49,160 --> 00:10:51,960 Speaker 1: or flight to feeling like you are safe. The first 228 00:10:52,040 --> 00:10:54,600 Speaker 1: breath work you could do is so easy. It's a sigh. 229 00:10:54,880 --> 00:10:58,960 Speaker 1: You do a tiny in hell and a long excel 230 00:11:00,120 --> 00:11:02,160 Speaker 1: in one breath. You'll notice such a difference I just 231 00:11:02,200 --> 00:11:05,280 Speaker 1: did and I didn't do it properly, it instantly reduces 232 00:11:05,280 --> 00:11:08,680 Speaker 1: your cortisol and there's actually science behind why these longer 233 00:11:08,720 --> 00:11:11,679 Speaker 1: exhales are calming. So when you're doing breath work, and 234 00:11:11,760 --> 00:11:13,760 Speaker 1: especially if you're trying to calm your body, do a 235 00:11:13,800 --> 00:11:17,400 Speaker 1: shorter inhale and a longer exhale. When you inhale, your 236 00:11:17,400 --> 00:11:19,840 Speaker 1: heart rate goes up, and when you exhale it actually falls. 237 00:11:20,280 --> 00:11:22,680 Speaker 1: So when you make your exhale longer than you're inhale, 238 00:11:22,679 --> 00:11:25,160 Speaker 1: you are basically telling your body, we are safe and 239 00:11:25,200 --> 00:11:28,000 Speaker 1: you can slow down now. The long exhale helps to 240 00:11:28,000 --> 00:11:30,680 Speaker 1: activate your parasympathetic nervous system, which is a part of 241 00:11:30,720 --> 00:11:34,040 Speaker 1: your brain that is responsible for calming, grounding, and healing. 242 00:11:34,559 --> 00:11:37,600 Speaker 1: Another great breath work is either box breathwork or four 243 00:11:37,720 --> 00:11:41,640 Speaker 1: seven eight. You breathe in for four counts, hold for seven, 244 00:11:42,040 --> 00:11:43,200 Speaker 1: and breathe out for eight. 245 00:11:43,480 --> 00:11:43,760 Speaker 2: Again. 246 00:11:43,800 --> 00:11:46,280 Speaker 1: This helps us slow the heart rate, and sometimes counting 247 00:11:46,320 --> 00:11:49,360 Speaker 1: can feel easier to get through the breath work than 248 00:11:49,440 --> 00:11:51,480 Speaker 1: just trying to breathe in and out with no direction. 249 00:11:52,040 --> 00:11:54,240 Speaker 1: The next thing that I've been doing a lot lately, 250 00:11:54,440 --> 00:11:57,600 Speaker 1: and it's something that I realized was helpful actually when 251 00:11:57,760 --> 00:12:02,040 Speaker 1: I was getting tattoos done and my body felt inclined 252 00:12:02,080 --> 00:12:05,160 Speaker 1: to start humming, and I started noticing that whenever I 253 00:12:05,280 --> 00:12:09,400 Speaker 1: was in painful, physical painful situations, humming felt like a 254 00:12:09,520 --> 00:12:11,960 Speaker 1: very soothing practice to do for my body. Whether it 255 00:12:12,080 --> 00:12:16,400 Speaker 1: was getting skincare treatments done, or getting tattoos done, or 256 00:12:17,120 --> 00:12:20,160 Speaker 1: anything that made me feel physically uncomfortable, humming helped me 257 00:12:20,320 --> 00:12:22,800 Speaker 1: so much. Or if I would feel scared on a flight, 258 00:12:23,120 --> 00:12:26,680 Speaker 1: whenever there's turbulence, I just start humming, and it really helps. 259 00:12:26,760 --> 00:12:29,080 Speaker 1: I cannot like, until you try it, you won't really 260 00:12:29,120 --> 00:12:30,920 Speaker 1: get it, but I cannot tell you how much it 261 00:12:31,040 --> 00:12:33,080 Speaker 1: soothes my nervous system. It makes me feel safe in 262 00:12:33,080 --> 00:12:34,599 Speaker 1: my own body. And then I looked at it. I 263 00:12:34,679 --> 00:12:36,240 Speaker 1: was like, there must be a scientific reason for this, 264 00:12:36,320 --> 00:12:38,480 Speaker 1: So I looked it up and I found out that 265 00:12:38,600 --> 00:12:43,120 Speaker 1: when you hum, your sinuses produced fifteen times more nitric 266 00:12:43,160 --> 00:12:45,360 Speaker 1: oxide than normal. And at first I thought it was 267 00:12:45,440 --> 00:12:47,480 Speaker 1: nitric oxide not bad for you, but apparently it's not. 268 00:12:47,920 --> 00:12:51,920 Speaker 1: Nitric Oxide helps to relax your blood vessels, improve oxygen flow, 269 00:12:52,160 --> 00:12:55,280 Speaker 1: reduce inflammation, and helps your body shift out of fight 270 00:12:55,400 --> 00:12:58,480 Speaker 1: or flight. So this is why I felt, and other 271 00:12:58,480 --> 00:13:01,760 Speaker 1: people feel clearer and calmer and more grounded after humming 272 00:13:01,760 --> 00:13:05,280 Speaker 1: for even thirty seconds, Isn't that amazing? A simple practice 273 00:13:05,320 --> 00:13:07,440 Speaker 1: like humming can do so much for your body, and 274 00:13:07,480 --> 00:13:11,160 Speaker 1: even scientifically, it's proven humming gives your brain something rhythmic 275 00:13:11,240 --> 00:13:14,920 Speaker 1: and repetitive to focus on. It interrupts these spiraling thoughts, 276 00:13:14,920 --> 00:13:17,040 Speaker 1: and it brings your attention out of your head and 277 00:13:17,080 --> 00:13:20,480 Speaker 1: into your body. And this is also why chanting. Like 278 00:13:20,559 --> 00:13:23,920 Speaker 1: so many traditions have chanting is part of their morning practice, 279 00:13:23,920 --> 00:13:25,960 Speaker 1: where it's part of their spiritual practices. It's something that 280 00:13:26,000 --> 00:13:29,160 Speaker 1: I practice every morning, and that's why it feels so soothing. 281 00:13:29,160 --> 00:13:32,760 Speaker 1: It's literally built on this mechanism of repetition of sound 282 00:13:32,880 --> 00:13:35,760 Speaker 1: vibration through the body, and so even one minute can 283 00:13:35,840 --> 00:13:37,080 Speaker 1: change the state of your body. 284 00:13:37,160 --> 00:13:38,079 Speaker 2: So give that a go. 285 00:13:38,200 --> 00:13:41,880 Speaker 1: The next time you feeling anxious or unregulated or scared 286 00:13:41,920 --> 00:13:45,280 Speaker 1: on a fly, do a little bit of humming. Oh 287 00:13:45,520 --> 00:13:47,040 Speaker 1: the other day, I was in a skin treatment that 288 00:13:47,120 --> 00:13:49,120 Speaker 1: was a little bit painful, and I started humming Christmas 289 00:13:49,160 --> 00:13:52,200 Speaker 1: songs made me feel great. Okay, this next one is 290 00:13:52,200 --> 00:13:54,800 Speaker 1: something that I'm really trying hard to do, but I 291 00:13:54,840 --> 00:13:57,120 Speaker 1: struggle with it so much because I'm not an early eater. 292 00:13:57,520 --> 00:14:00,120 Speaker 1: But it's not working out on an empty stomach. And 293 00:14:00,240 --> 00:14:03,600 Speaker 1: this was something that every female hormone expert that has 294 00:14:03,640 --> 00:14:05,680 Speaker 1: come on the podcast has told me. And it's the 295 00:14:05,679 --> 00:14:08,160 Speaker 1: one that I've been resisting the most because I struggle 296 00:14:08,240 --> 00:14:09,880 Speaker 1: to eat too early in the morning and I work 297 00:14:09,920 --> 00:14:13,320 Speaker 1: out early and I don't feel like breaking my fast 298 00:14:13,360 --> 00:14:13,960 Speaker 1: at that time. 299 00:14:14,000 --> 00:14:17,000 Speaker 2: I just don't after sleeping. I want to eat when 300 00:14:17,040 --> 00:14:17,600 Speaker 2: I'm hungry. 301 00:14:17,679 --> 00:14:22,000 Speaker 1: But they keep saying that your hormones get so disrupted 302 00:14:22,040 --> 00:14:24,520 Speaker 1: when you work out on an empty stomach. And apparently, 303 00:14:24,520 --> 00:14:27,120 Speaker 1: when we sleep, especially as women, our cortsolt is already 304 00:14:27,120 --> 00:14:29,440 Speaker 1: really high in the morning. It's also what helps us 305 00:14:29,440 --> 00:14:30,920 Speaker 1: to wake up in the morning, and so it definitely 306 00:14:30,920 --> 00:14:34,120 Speaker 1: has its benefit. But because it's already high, when you 307 00:14:34,440 --> 00:14:38,360 Speaker 1: have fasted intense workouts without fueling yourself, it spikes are 308 00:14:38,360 --> 00:14:42,440 Speaker 1: even higher. So you have more stress, more anxiety, more cravings, 309 00:14:42,440 --> 00:14:45,480 Speaker 1: and more hormonal disruption, and so you're kind of setting 310 00:14:45,520 --> 00:14:49,160 Speaker 1: yourself up for failure right from the star. So I mean, 311 00:14:49,200 --> 00:14:51,160 Speaker 1: it's something that I'm still working on. And it can 312 00:14:51,240 --> 00:14:54,560 Speaker 1: be something small. A banana, a half a banana, a 313 00:14:54,640 --> 00:14:56,560 Speaker 1: small carb is enough. It doesn't have to be a 314 00:14:56,600 --> 00:15:00,960 Speaker 1: big meal, but it's amazing to think that just by missing, 315 00:15:01,160 --> 00:15:03,320 Speaker 1: just by not eating when you're working out, it can 316 00:15:03,920 --> 00:15:06,320 Speaker 1: make you start your full day in a stress state, 317 00:15:06,560 --> 00:15:08,440 Speaker 1: which is the opposite of what you want your workout 318 00:15:08,440 --> 00:15:11,240 Speaker 1: to be doing. I usually work out to feel less anxious, 319 00:15:11,280 --> 00:15:13,520 Speaker 1: not more, and so give that a go. Something I'm 320 00:15:13,520 --> 00:15:16,000 Speaker 1: still working on, but it's definitely an important one. 321 00:15:16,080 --> 00:15:16,880 Speaker 2: This one, you know. 322 00:15:16,920 --> 00:15:18,640 Speaker 1: I'm sure you've heard it so many times, and so 323 00:15:18,760 --> 00:15:20,480 Speaker 1: have I, and I keep telling myself to do this, 324 00:15:20,520 --> 00:15:23,000 Speaker 1: and I've really managed to do it until I get 325 00:15:23,000 --> 00:15:25,720 Speaker 1: through part of my meditation. At least I'm still working 326 00:15:25,720 --> 00:15:28,120 Speaker 1: on making through my full meditation. I take a little break, 327 00:15:28,120 --> 00:15:30,640 Speaker 1: go to the bathroom, and then I'm scrolling through my phone. 328 00:15:30,800 --> 00:15:33,840 Speaker 2: But screen free mornings what a game changer. 329 00:15:34,000 --> 00:15:37,440 Speaker 1: No TV, no music, no podcasts, no screens, just and 330 00:15:37,520 --> 00:15:41,560 Speaker 1: even minimal talking get used to silent. So stimulation free 331 00:15:41,560 --> 00:15:46,400 Speaker 1: mornings are so important. The nervous system actually regulates through absence. 332 00:15:46,720 --> 00:15:49,280 Speaker 1: So when you wake up and you immediately take in 333 00:15:49,360 --> 00:15:52,440 Speaker 1: noise and screens and you're feeding your sympathetic nervous system 334 00:15:52,520 --> 00:15:56,000 Speaker 1: like you're feeding this fight or flight mode. It sounds dramatic, 335 00:15:56,080 --> 00:15:58,760 Speaker 1: but it's actually the most biologically normal thing for your 336 00:15:58,760 --> 00:16:02,880 Speaker 1: nervous system. We forget that for thousands of years, even 337 00:16:02,880 --> 00:16:05,080 Speaker 1: though this was very unnatural to us now. But for 338 00:16:05,160 --> 00:16:08,640 Speaker 1: thousands of years, humans woke up to absolutely nothing. Maybe 339 00:16:08,640 --> 00:16:12,280 Speaker 1: the sounds of the birds, maybe the sound of something boiling, 340 00:16:12,520 --> 00:16:14,160 Speaker 1: you know, maybe like a nice tea, But they definitely 341 00:16:14,160 --> 00:16:17,360 Speaker 1: didn't wake up to all the trending sounds on TikTok. 342 00:16:17,640 --> 00:16:20,440 Speaker 1: They woke up to nature, and as unfamiliar as that 343 00:16:20,520 --> 00:16:24,040 Speaker 1: might feel to us now, softness and quiet and slowness, 344 00:16:24,520 --> 00:16:28,160 Speaker 1: natural light, the sounds of your own breath. This is 345 00:16:28,240 --> 00:16:31,760 Speaker 1: what heals and soothes our nervous system. The flood of 346 00:16:31,800 --> 00:16:34,960 Speaker 1: simulation that hits your nervous system before your brain even 347 00:16:34,960 --> 00:16:37,120 Speaker 1: has a chance to arrive in your body, it can 348 00:16:37,160 --> 00:16:41,320 Speaker 1: put you from a calm sleep state to being super 349 00:16:41,400 --> 00:16:45,680 Speaker 1: high strung within minutes. Silence is how your body recalibrates. 350 00:16:45,840 --> 00:16:48,760 Speaker 1: It is the absence of input that actually gives your 351 00:16:48,760 --> 00:16:52,000 Speaker 1: nervous system space to settle. So if there's one nutrient 352 00:16:52,120 --> 00:16:56,440 Speaker 1: that we're all deficient in is definitely silence. Honestly, just 353 00:16:56,480 --> 00:16:59,160 Speaker 1: five to ten minutes of quiet in the morning. It 354 00:16:59,200 --> 00:17:01,680 Speaker 1: has so much and if it yea lowers your heart rate, 355 00:17:01,880 --> 00:17:05,560 Speaker 1: lows your breath, balances your cortisol, grounds your mind, and 356 00:17:05,600 --> 00:17:08,240 Speaker 1: improves your focus for the rest of the day, and 357 00:17:08,280 --> 00:17:11,359 Speaker 1: it actually helps you to feel like yourself before you 358 00:17:11,440 --> 00:17:13,520 Speaker 1: take in the world. You know, I think most of 359 00:17:13,640 --> 00:17:16,080 Speaker 1: us don't even think of silence as being useful. It 360 00:17:16,119 --> 00:17:19,240 Speaker 1: feels like something that's so passive, but it's actually active regulation, 361 00:17:19,440 --> 00:17:23,199 Speaker 1: Like our body needs silence to regulate our nervous system. 362 00:17:23,480 --> 00:17:25,800 Speaker 1: The next thing is something if you know me, you 363 00:17:25,840 --> 00:17:29,040 Speaker 1: know I'm obsessed with nature and the power of nature 364 00:17:29,040 --> 00:17:31,159 Speaker 1: to be able to heal us in so many ways 365 00:17:31,280 --> 00:17:34,120 Speaker 1: that we do not even realize. Whether it's the sun, 366 00:17:34,160 --> 00:17:37,880 Speaker 1: whether it's the earth, whether it's water. Nature literally has 367 00:17:37,880 --> 00:17:40,840 Speaker 1: the ability to heal us in so many ways. It 368 00:17:40,920 --> 00:17:43,800 Speaker 1: is so magical, and I think it's something that people 369 00:17:44,600 --> 00:17:47,960 Speaker 1: take for granted and don't realize the magical power. But 370 00:17:48,040 --> 00:17:52,200 Speaker 1: we're so disconnected from nature. We're so disconnected from its 371 00:17:52,200 --> 00:17:55,520 Speaker 1: ability to it. We're so disconnected from the fact that 372 00:17:55,520 --> 00:17:59,520 Speaker 1: we're connected to nature. Every single day. Our sarcadian rhythm 373 00:17:59,560 --> 00:18:03,280 Speaker 1: is connect to the rhythm and the cycle of the 374 00:18:03,320 --> 00:18:07,680 Speaker 1: sun rising and the sunsetting. So imagine how much more 375 00:18:07,720 --> 00:18:11,199 Speaker 1: of our body is regulated by that the moon affects 376 00:18:11,280 --> 00:18:13,200 Speaker 1: the water in the world and affects the water in 377 00:18:13,240 --> 00:18:16,160 Speaker 1: our own body. And so I think if you are 378 00:18:16,200 --> 00:18:20,719 Speaker 1: able to venture into the world and notice the effect 379 00:18:20,840 --> 00:18:23,880 Speaker 1: of nature on your body, I guarantee you you're going 380 00:18:23,960 --> 00:18:25,639 Speaker 1: to have a transformative experience. 381 00:18:25,720 --> 00:18:26,520 Speaker 2: I definitely have. 382 00:18:26,600 --> 00:18:29,719 Speaker 1: I've fallen in love with nature, and whenever I feel 383 00:18:30,400 --> 00:18:34,000 Speaker 1: overwhelmed or whenever I feel like my body is just 384 00:18:34,240 --> 00:18:37,159 Speaker 1: not happy, the first thing I think about is going outside, 385 00:18:37,359 --> 00:18:40,560 Speaker 1: having fresh air, looking out into the distance, seeing the 386 00:18:40,560 --> 00:18:43,359 Speaker 1: green nature around me, and there is just something so 387 00:18:43,359 --> 00:18:45,439 Speaker 1: soothing about it. If you think about when you go 388 00:18:45,520 --> 00:18:49,080 Speaker 1: to a beach, or you're in the woods, or you know, 389 00:18:49,119 --> 00:18:51,560 Speaker 1: it may not be something you notice, but start noticing, 390 00:18:51,640 --> 00:18:54,159 Speaker 1: start noticing when you're out in nature how your body feels. 391 00:18:54,480 --> 00:18:57,800 Speaker 1: I think we often don't even take time to notice that. 392 00:18:58,240 --> 00:19:00,560 Speaker 1: But actually I guarantee you if you start knowing noticing it, 393 00:19:00,720 --> 00:19:02,080 Speaker 1: there is not going to be a time where you're 394 00:19:02,080 --> 00:19:04,679 Speaker 1: in nature and you don't feel that way. Before technology, 395 00:19:04,760 --> 00:19:08,600 Speaker 1: before supplements, before wellness practices, we had sunlight, we had earth, 396 00:19:08,640 --> 00:19:10,960 Speaker 1: and we had open space. And your body is still 397 00:19:11,000 --> 00:19:14,520 Speaker 1: biologically wide to respond to these three things instantly, no 398 00:19:14,560 --> 00:19:16,320 Speaker 1: matter how much we have trained it out of it. 399 00:19:16,960 --> 00:19:20,119 Speaker 1: So the first thing is morning light. We can all 400 00:19:20,160 --> 00:19:23,520 Speaker 1: experience it, we can all receive it. Morning light isn't 401 00:19:23,560 --> 00:19:26,359 Speaker 1: just a nice thing to have. It's not just a 402 00:19:26,440 --> 00:19:29,639 Speaker 1: nice wellness thing. It literally programs your hormones for the 403 00:19:29,800 --> 00:19:32,680 Speaker 1: entire day. It regulates your quarters alt, it improves your sleep, 404 00:19:32,680 --> 00:19:36,640 Speaker 1: it stabilizes your mood. Honestly, two minutes outside. I usually 405 00:19:36,680 --> 00:19:40,119 Speaker 1: go outside when the sun is rising. It feels my 406 00:19:40,160 --> 00:19:42,840 Speaker 1: heart in weighs nothing, and nobody else can like. It's 407 00:19:43,000 --> 00:19:44,720 Speaker 1: just phenomenal. You do not need to go outside for 408 00:19:44,720 --> 00:19:47,920 Speaker 1: a twenty minute some bathing session. Just step outside, look 409 00:19:47,920 --> 00:19:50,760 Speaker 1: at the general direction of where the sky is. Maybe 410 00:19:50,760 --> 00:19:52,400 Speaker 1: shut your eyes if you want to, or just look 411 00:19:52,440 --> 00:19:55,120 Speaker 1: into the distance and let natural light do its job. 412 00:19:55,359 --> 00:19:57,119 Speaker 1: Just look into the sky. That's all you have to do. 413 00:19:57,359 --> 00:20:00,480 Speaker 1: The second thing is grounding. Oh my goodness, go barefoot. 414 00:20:00,520 --> 00:20:02,879 Speaker 1: I know we will have this thing about feet, seeing 415 00:20:02,920 --> 00:20:05,359 Speaker 1: your own feet, seeing other people's feet, But you know what, 416 00:20:06,160 --> 00:20:08,720 Speaker 1: Our feet get us around places. They do magnificent things. 417 00:20:08,760 --> 00:20:11,800 Speaker 1: And your feet are meant to feel the soil and 418 00:20:11,840 --> 00:20:13,879 Speaker 1: the earth that it walks on. We don't need to 419 00:20:13,880 --> 00:20:16,200 Speaker 1: wear shoes and socks all the time. What we need 420 00:20:16,600 --> 00:20:19,800 Speaker 1: is to feel the incredible energy of the earth going 421 00:20:19,800 --> 00:20:21,840 Speaker 1: through our body. And I know it sounds really woo woo. 422 00:20:21,840 --> 00:20:23,560 Speaker 1: And when you think of grounding, you imagine like a 423 00:20:23,640 --> 00:20:27,160 Speaker 1: hippie with long hair standing in close to no clothes 424 00:20:27,359 --> 00:20:30,840 Speaker 1: with their feet in the ground. But actually science has 425 00:20:30,920 --> 00:20:33,600 Speaker 1: backed this up finally, and the science is simple. Your 426 00:20:33,600 --> 00:20:37,199 Speaker 1: body holds electrical charge. The earth holds electrical charge, so 427 00:20:37,240 --> 00:20:40,520 Speaker 1: when your skin touches the ground, your body equalizes. It's 428 00:20:40,560 --> 00:20:43,639 Speaker 1: literally like plugging into a charger. I usually do it 429 00:20:43,640 --> 00:20:45,920 Speaker 1: when I land places, like especially when I go back 430 00:20:45,960 --> 00:20:48,280 Speaker 1: home to London and my body clock is off. I'll 431 00:20:48,280 --> 00:20:50,320 Speaker 1: go outside no matter how cold it is, and I 432 00:20:50,320 --> 00:20:53,159 Speaker 1: will touch my feet to the soil and I just 433 00:20:53,160 --> 00:20:55,879 Speaker 1: feel so connected. I feel so much better instantly. You 434 00:20:55,920 --> 00:20:58,200 Speaker 1: can ground in a few different ways. You can stand 435 00:20:58,240 --> 00:21:01,720 Speaker 1: barefoot on soil or grass. You can sit on the ground. 436 00:21:02,119 --> 00:21:04,520 Speaker 1: You can touch a tree trunk or even hug it. 437 00:21:05,040 --> 00:21:07,440 Speaker 1: Or you can just place your palms on the earth too. 438 00:21:07,920 --> 00:21:10,000 Speaker 1: Sometimes I just go outside and lay on the ground 439 00:21:10,160 --> 00:21:11,800 Speaker 1: look up at the sky, so I can do a 440 00:21:11,800 --> 00:21:14,840 Speaker 1: few of these things in one go. But yeah, they're 441 00:21:14,840 --> 00:21:17,200 Speaker 1: really simple and so easy to do wherever you are. 442 00:21:17,400 --> 00:21:19,640 Speaker 1: The next thing is looking out into the horizon. When 443 00:21:19,680 --> 00:21:23,200 Speaker 1: you are anxious and stressed or overwhelmed, your eyes naturally 444 00:21:23,200 --> 00:21:26,720 Speaker 1: actually narrow. Your vision becomes tunneled, and this is your 445 00:21:26,760 --> 00:21:30,200 Speaker 1: brain just preparing for threat. It is a survival response. 446 00:21:30,560 --> 00:21:33,400 Speaker 1: But when you look at the horizon, your eyes widen, 447 00:21:33,600 --> 00:21:37,080 Speaker 1: your peripheral vision expands, and your brain interprets this as 448 00:21:37,359 --> 00:21:40,359 Speaker 1: there is no threat nearby. Because you're opening your eyes out, 449 00:21:40,400 --> 00:21:43,040 Speaker 1: you're looking around. If you think about it, when you're scared, 450 00:21:43,760 --> 00:21:47,080 Speaker 1: your whole body tenses, your eyes tense, your shoulders tense. 451 00:21:47,119 --> 00:21:50,639 Speaker 1: Everything is just one track vision of saving yourself. Whereas 452 00:21:50,720 --> 00:21:54,120 Speaker 1: if you are someone that's looking around calmly, softly, it's 453 00:21:54,119 --> 00:21:56,320 Speaker 1: obviously telling your brain that, hey, we're actually here as 454 00:21:56,359 --> 00:21:58,680 Speaker 1: a tourist. We're just looking around, we're having fun, we're 455 00:21:58,760 --> 00:22:02,080 Speaker 1: enjoying the space around, and so looking far away physically 456 00:22:02,119 --> 00:22:05,280 Speaker 1: opens your field of view. This is a safety queue 457 00:22:05,280 --> 00:22:08,320 Speaker 1: for the brain. We're really similar to animals actually in 458 00:22:08,359 --> 00:22:11,840 Speaker 1: that way. It literally softens your whole system. Number eight 459 00:22:12,400 --> 00:22:15,880 Speaker 1: is a regulation anchor. It's one ritual that tells your 460 00:22:15,880 --> 00:22:18,960 Speaker 1: body we are safe, and you can choose one to 461 00:22:19,000 --> 00:22:22,159 Speaker 1: be consistent with every single morning. It's just a lovely 462 00:22:22,200 --> 00:22:24,640 Speaker 1: signal of safety to your nervous system. And this can 463 00:22:24,680 --> 00:22:29,480 Speaker 1: be anything from journaling to prayer to gratitude. That hot 464 00:22:29,480 --> 00:22:32,560 Speaker 1: cup of water in the morning, one minute of stillness 465 00:22:32,640 --> 00:22:35,720 Speaker 1: are younger, This beautiful practice of self massage with oil, 466 00:22:36,600 --> 00:22:40,680 Speaker 1: chanting or humming. This just becomes your baseline ritual and 467 00:22:40,880 --> 00:22:45,399 Speaker 1: your nervous system loves patterns. It relaxes when things feel familiar, 468 00:22:45,760 --> 00:22:49,880 Speaker 1: rhythmic and safe. This is actually iradus concept of the nacharia, 469 00:22:50,040 --> 00:22:52,760 Speaker 1: the idea of small, repeated actions that help to regulate 470 00:22:52,800 --> 00:22:56,960 Speaker 1: your entire system. Number nine is hot showers with eucalyptus. 471 00:22:57,000 --> 00:22:58,679 Speaker 1: Oh my gosh, I look forward to my hot showers 472 00:22:58,680 --> 00:23:01,600 Speaker 1: with eucalypses every single day. Have this eucalyp dispray of 473 00:23:01,640 --> 00:23:04,200 Speaker 1: it pure essential oil, and I follow it with a 474 00:23:04,240 --> 00:23:06,280 Speaker 1: little oil massage when I come out of the shower. 475 00:23:06,560 --> 00:23:09,000 Speaker 2: All both of these practices are calming and grounding. 476 00:23:09,040 --> 00:23:12,280 Speaker 1: Warm water relaxes your muscles and dialects your blood vessels, 477 00:23:12,280 --> 00:23:15,680 Speaker 1: which reduce its tension, lowers the stress that's in the body, 478 00:23:16,280 --> 00:23:18,439 Speaker 1: and again it signals safety to the brain. Most of 479 00:23:18,480 --> 00:23:20,320 Speaker 1: the time when we're in this fire or flight mode. 480 00:23:20,400 --> 00:23:22,479 Speaker 1: It's basically we don't feel safe in our own body. 481 00:23:22,640 --> 00:23:25,440 Speaker 1: So imagine feeling that over and over and over again, 482 00:23:25,520 --> 00:23:28,080 Speaker 1: day and day out. This hot shower in the morning, 483 00:23:28,280 --> 00:23:30,480 Speaker 1: it's like telling your body, we are not rushing, we're 484 00:23:30,520 --> 00:23:33,679 Speaker 1: warming up slowly. And it is perfect for the mornings 485 00:23:33,680 --> 00:23:37,520 Speaker 1: you wake up anxious, tense, you're overthinking, or even those 486 00:23:37,560 --> 00:23:40,480 Speaker 1: cold giatree mornings that we're experiencing at the moment, and 487 00:23:40,560 --> 00:23:43,360 Speaker 1: this are younger or oil body massage, Oh my goodness, 488 00:23:43,480 --> 00:23:45,919 Speaker 1: it is my favorite thing that I do every morning 489 00:23:45,920 --> 00:23:47,760 Speaker 1: and evening. I jump out of the shower, even if 490 00:23:47,760 --> 00:23:50,000 Speaker 1: I have one minute. I'll do my legs, my feet, 491 00:23:50,240 --> 00:23:53,159 Speaker 1: my upper body, just my shoulders, and I have this 492 00:23:53,240 --> 00:23:56,600 Speaker 1: beautiful smelling oil that just feels like I'm doing a 493 00:23:56,800 --> 00:23:59,480 Speaker 1: luxurious treatment on myself. And I do that at night 494 00:23:59,520 --> 00:24:01,600 Speaker 1: as well. And you could just do it on your feet, 495 00:24:01,680 --> 00:24:03,240 Speaker 1: you can do it just on your upper body. But 496 00:24:03,600 --> 00:24:06,320 Speaker 1: there's something about soothing oils or even your own touch 497 00:24:06,400 --> 00:24:09,119 Speaker 1: to your body, even giving yourself a hug, like just 498 00:24:09,359 --> 00:24:13,360 Speaker 1: having your own touch to your body, especially with oils, 499 00:24:13,800 --> 00:24:17,679 Speaker 1: it helps to soothe your nervous system deeply and oils 500 00:24:17,720 --> 00:24:19,960 Speaker 1: actually help to lubricate your nervous system. So that is 501 00:24:20,000 --> 00:24:22,320 Speaker 1: a big part of the practices I do. I do 502 00:24:22,440 --> 00:24:24,359 Speaker 1: a lot of oils, whether it's on my face, on 503 00:24:24,359 --> 00:24:26,880 Speaker 1: my body, and it says that when it absorbs into 504 00:24:26,920 --> 00:24:29,359 Speaker 1: your body, it helps to actually lubricate and kind of 505 00:24:29,359 --> 00:24:31,720 Speaker 1: wrap around your nervous system, giving it a big hug. 506 00:24:32,119 --> 00:24:34,399 Speaker 1: So those are the nine things that I do before 507 00:24:34,480 --> 00:24:37,280 Speaker 1: nine am. They are simple, they're free, they are ancient 508 00:24:37,359 --> 00:24:40,560 Speaker 1: and science factors that genuinely change the way that my 509 00:24:40,600 --> 00:24:43,239 Speaker 1: nervous system feels every single day. And look, there are 510 00:24:43,280 --> 00:24:45,920 Speaker 1: times that some of these work and some of them don't. 511 00:24:45,960 --> 00:24:48,200 Speaker 1: And there are times that I wake up super stress 512 00:24:48,240 --> 00:24:50,199 Speaker 1: and other times that I fate wake up super relaxed. 513 00:24:50,200 --> 00:24:52,119 Speaker 1: That is just part and parcel of being a human 514 00:24:52,480 --> 00:24:55,240 Speaker 1: and living in this human experience. But I really hope 515 00:24:55,240 --> 00:24:57,879 Speaker 1: that this episode helps you to create a morning that 516 00:24:57,920 --> 00:25:01,160 Speaker 1: feels nourishing, a grounding, and stead because we really need 517 00:25:01,160 --> 00:25:03,120 Speaker 1: that in our life. And the more we feel that, 518 00:25:03,400 --> 00:25:05,359 Speaker 1: the more we can share that energy with other people. 519 00:25:05,680 --> 00:25:08,760 Speaker 1: And so instead of being someone who is bouncing off 520 00:25:08,760 --> 00:25:10,560 Speaker 1: the walls, you get to be the calm in someone 521 00:25:10,560 --> 00:25:12,920 Speaker 1: else's life. You get to be someone who brings presents 522 00:25:12,920 --> 00:25:15,720 Speaker 1: and not panic into somebody else's life, and then you 523 00:25:15,760 --> 00:25:17,680 Speaker 1: can move through your day from a place of clarity 524 00:25:17,800 --> 00:25:20,119 Speaker 1: and not chaos. How lovely does that sound. I just 525 00:25:20,160 --> 00:25:22,160 Speaker 1: want you to remember you do not need a perfect routine. 526 00:25:22,240 --> 00:25:24,400 Speaker 1: You just need a few simple steps, a few moments, 527 00:25:24,400 --> 00:25:26,639 Speaker 1: and they tell your system we are okay, or we 528 00:25:26,680 --> 00:25:28,920 Speaker 1: can slow down and we can breathe. That's all our 529 00:25:28,920 --> 00:25:31,520 Speaker 1: body really wants. So sending all so much love. I 530 00:25:31,560 --> 00:25:34,159 Speaker 1: hope that you find this episode helpful, and I'd love 531 00:25:34,160 --> 00:25:36,320 Speaker 1: to hear all your feedback. I really appreciate reading all 532 00:25:36,320 --> 00:25:38,600 Speaker 1: your messages and sending all so much love.