WEBVTT - How To Reset Your Nervous System (For Free) 0:00:00.160 --> 0:00:02.240 If I could say one thing that has changed my 0:00:02.279 --> 0:00:04.840 whole entire life, it is breath work. I think it's 0:00:04.840 --> 0:00:07.400 one of the most underrated things that you could do 0:00:07.480 --> 0:00:10.719 in your day to completely shift you from one state 0:00:10.760 --> 0:00:11.200 to another. 0:00:11.360 --> 0:00:12.000 I'm Raley W. 0:00:12.200 --> 0:00:14.720 Kiah and on my podcast A Really Good Cry, we 0:00:14.800 --> 0:00:18.520 embrace the messy and the beautiful, providing a space for 0:00:18.640 --> 0:00:22.480 raw and fielded conversations that celebrate vulnerability and allow you 0:00:22.560 --> 0:00:25.960 to tune in to learn, connect and find comfort together. 0:00:26.200 --> 0:00:28.920 Hey everyone, and welcome back to this week's episode of 0:00:28.960 --> 0:00:32.120 A Really Good Cry. Today, I wanted to talk about 0:00:32.159 --> 0:00:35.080 our nervous system because I don't know about you, but 0:00:35.400 --> 0:00:36.919 it's getting to the end of the year and I 0:00:36.920 --> 0:00:40.680 still feel really high strung and what I need to 0:00:40.720 --> 0:00:42.879 do is calm my nervous system. And I think it's 0:00:42.920 --> 0:00:46.919 really easy to go through our days, weeks, years of 0:00:47.120 --> 0:00:50.040 being overstimulated and having our nervous system in fight or 0:00:50.120 --> 0:00:53.559 flight without it coming back down to feeling in a 0:00:53.600 --> 0:00:57.000 safe mode. And it's really normal because of the type 0:00:57.040 --> 0:00:59.680 of life that we all live, the overstimulation that we have. 0:01:00.280 --> 0:01:02.840 But I do know that there are so many incredible 0:01:02.880 --> 0:01:05.720 ways to help us to regulate and a state of 0:01:05.760 --> 0:01:09.040 our nervous system in the morning really dictates how the 0:01:09.080 --> 0:01:11.720 rest of our day unfolds. And look, I definitely think 0:01:11.760 --> 0:01:14.720 that there are incredible supplements out there like magnesium and 0:01:14.800 --> 0:01:18.120 ushwa ganda or doing red light therapy, all of that 0:01:18.160 --> 0:01:20.679 does work. One of my favorite supplements right now for 0:01:20.760 --> 0:01:23.920 soothing my nerves is terror Origins Healthy stress relief. 0:01:24.280 --> 0:01:25.360 It contains lots. 0:01:25.160 --> 0:01:29.559 Of adaptagens like ushwaganda and rodeola and elthenine, a herb 0:01:29.560 --> 0:01:32.480 cortious chandra, and all of these are incredible ingredients used 0:01:32.680 --> 0:01:35.280 to help the body better manage stress and helps to 0:01:35.360 --> 0:01:39.040 reduce tension and just support the balance of your nervous system. 0:01:39.440 --> 0:01:41.360 And so I do use that as a little extra 0:01:41.440 --> 0:01:43.840 care for my nerves. But I also want to remind 0:01:43.880 --> 0:01:47.319 you that your body was designed to regulate itself long 0:01:47.360 --> 0:01:50.880 before supplements or devices ever existed, and so of course 0:01:50.880 --> 0:01:53.240 these are really helpful in this environment that we're living 0:01:53.280 --> 0:01:56.920 in to reduce stress that we weren't expecting in our body. 0:01:57.040 --> 0:01:58.560 You know, if you think about all the people who just. 0:01:58.560 --> 0:02:01.640 Lived with nature, they probably didn't need all these supplements 0:02:01.720 --> 0:02:03.640 because they weren't as high strong as we are in 0:02:03.640 --> 0:02:06.080 this environment. That we now live in, and so it's 0:02:06.120 --> 0:02:09.240 definitely useful to have a little top up. But Ioveda 0:02:09.360 --> 0:02:12.400 has shown us for thousands of years how possible it 0:02:12.560 --> 0:02:16.040 is to help regulate our nervous system with so many 0:02:16.040 --> 0:02:19.440 tools and techniques that are completely free. So in this episode, 0:02:19.520 --> 0:02:22.360 I want to take you through nine things that I 0:02:22.400 --> 0:02:25.280 do before nine am to help reset and regulate my 0:02:25.320 --> 0:02:28.119 nervous system for the day. They are all free, they're 0:02:28.120 --> 0:02:30.760 all simple, and they are genuinely effective, and I have 0:02:30.840 --> 0:02:32.880 been doing some of these for years and years. 0:02:33.520 --> 0:02:34.920 You can do them all in the morning, or. 0:02:34.880 --> 0:02:36.320 If you don't have time for that, you can kind 0:02:36.320 --> 0:02:38.760 of sprinkle them throughout your day. You can also pick 0:02:38.800 --> 0:02:41.280 and choose which ones feel right for you, because we're 0:02:41.280 --> 0:02:43.359 all so different and different things are going to help 0:02:43.440 --> 0:02:46.880 heal our system. I've had many many health and hormone 0:02:46.919 --> 0:02:49.960 experts on my podcast, and so some of these recommendations 0:02:49.960 --> 0:02:52.079 are things that I put into practice after hearing their 0:02:52.120 --> 0:02:55.400 advice that is based on clinical studies, and other things 0:02:55.520 --> 0:02:58.600 are just tools that I have learned from Aravada and 0:02:58.720 --> 0:03:02.200 ancient healing practices have existed for thousands of years. So 0:03:02.200 --> 0:03:04.160 the first thing I want to remind you of is 0:03:04.200 --> 0:03:07.200 that your nervous system is not broken, It is just overloaded. 0:03:07.600 --> 0:03:11.800 And we have to realize and recognize how overstimulating modern 0:03:11.880 --> 0:03:15.280 life is. Whether it's the constant notifications, whether it's looking 0:03:15.320 --> 0:03:18.440 at screens before our brain even wakes up, rushing from 0:03:18.480 --> 0:03:23.359 thing to thing, loud environments, all the emotional overload, caffeine, 0:03:23.800 --> 0:03:26.600 lack of sunlight, lack of real rest, you name it. 0:03:26.680 --> 0:03:28.840 We are putting our bodies through it. And your nervous 0:03:28.840 --> 0:03:31.960 system is not malfunctioning. It's doing exactly what it was 0:03:31.960 --> 0:03:35.120 built to do respond to all of this input. We 0:03:35.240 --> 0:03:37.920 just need to give it counter signals of safety to 0:03:38.000 --> 0:03:40.840 help reregulate it. So before we get into the tools, 0:03:41.080 --> 0:03:43.720 I want to quickly explain these three basic states that 0:03:43.760 --> 0:03:46.680 your nervous system moved through in the most simplest possible 0:03:46.680 --> 0:03:49.240 way to help you to understand your body a little 0:03:49.280 --> 0:03:52.000 bit better. So the first state is our sympathetic state. 0:03:52.080 --> 0:03:54.000 This is our fight or flight, which is what many 0:03:54.000 --> 0:03:56.400 of us live in. This is the go go ghost state. 0:03:56.480 --> 0:03:59.040 It turns on when you are rushing, when you're stressed, 0:03:59.320 --> 0:04:02.280 when you're scroll or overwhelmed, or when you're running high 0:04:02.280 --> 0:04:05.280 on caffeine. Your heart rate goes up, your mind speeds up, 0:04:05.280 --> 0:04:08.760 and your body gets ready to react. The second state 0:04:08.840 --> 0:04:11.520 is your dorsal vagel or this is your free state. 0:04:11.920 --> 0:04:13.000 This is full. 0:04:12.920 --> 0:04:16.520 Shut down mode. You're not anxious, you're not exhausted. You 0:04:16.600 --> 0:04:20.000 just feel numb, checked out, and unmotivated, or like your 0:04:20.000 --> 0:04:22.400 brain is just wrapped in a cloud. This is your 0:04:22.440 --> 0:04:24.800 nervous system saying that was way too much and I 0:04:24.839 --> 0:04:27.159 need to shut down to protect myself. That's when you 0:04:27.240 --> 0:04:30.440 know you have gone way past over stimulation and all 0:04:30.480 --> 0:04:33.719 the way to my body cannot handle this. And the 0:04:33.800 --> 0:04:36.679 third state is ventral vaguel. You don't need to remember 0:04:36.680 --> 0:04:38.320 these names, but just know that this is your safe 0:04:38.320 --> 0:04:41.480 and connected zone. This is your body being in its 0:04:41.600 --> 0:04:45.440 regulated state. It's calm, it's clear, it's grounded, it's steady. 0:04:45.880 --> 0:04:48.160 You might, like me, be sitting here thinking, God, I 0:04:48.160 --> 0:04:49.960 don't even know what that feels like, haven't felt in 0:04:50.000 --> 0:04:52.040 a really long time. But it's when you feel like 0:04:52.080 --> 0:04:56.120 yourself again. You can think properly, you breathe properly, and 0:04:56.160 --> 0:04:59.120 you respond instead of reacting. How lovely does that sound? 0:04:59.200 --> 0:05:01.440 What a dream? So let's make this happen, shall we? 0:05:01.839 --> 0:05:05.000 This is relevant here because all the tools that I'm 0:05:05.040 --> 0:05:08.120 about to share help you move back into this regulated, 0:05:08.240 --> 0:05:11.240 safe state, and hopefully the more that you do them, 0:05:11.440 --> 0:05:13.440 the more regulated you feel and the easier it is 0:05:13.480 --> 0:05:15.919 to get back into that state. Your nervous system is 0:05:15.960 --> 0:05:17.520 going to move in and out of stress all day. 0:05:17.560 --> 0:05:18.240 That is normal. 0:05:18.560 --> 0:05:20.680 The goal isn't to live in a complete zence state, 0:05:20.720 --> 0:05:22.599 even though that sounds like a wonderful place to be. 0:05:23.120 --> 0:05:26.000 The goal is to recover faster, to come back to 0:05:26.080 --> 0:05:29.320 calm more easily, to not stay stuck in stress or 0:05:29.360 --> 0:05:32.080 shut down for too long. So that is what we 0:05:32.120 --> 0:05:34.920 are aiming for. Once you finish this podcast, try and 0:05:34.960 --> 0:05:37.520 put these into practice and see how different it makes 0:05:37.520 --> 0:05:39.480 your body and mindful. First, I'm going to give you 0:05:39.520 --> 0:05:42.400 a little iravadic perspective, because you know I have to. 0:05:42.720 --> 0:05:44.560 I talk about doses a lot, but if you're new 0:05:44.600 --> 0:05:47.000 to it. In our vader, just like we have these 0:05:47.000 --> 0:05:50.159 different blood types, we also have different doses. It is 0:05:50.240 --> 0:05:53.359 our natural mind body type. They are the qualities that 0:05:53.360 --> 0:05:55.719 we're born with and the patterns that shape how we think, 0:05:55.800 --> 0:05:59.640 feel and move through the world. This regulation doesn't necessarily 0:05:59.640 --> 0:06:02.960 look this for everyone. We all look different our minds 0:06:03.000 --> 0:06:06.200 act differently, so of course the way that we regulate ourselves. 0:06:05.880 --> 0:06:06.520 Will be different. 0:06:06.760 --> 0:06:08.880 We don't all break down in the same way, we 0:06:08.920 --> 0:06:11.560 don't react to overwhelm in the same way, and therefore 0:06:11.640 --> 0:06:14.359 we don't all always need the exact same tools. So 0:06:14.560 --> 0:06:18.159 understanding your dosha helps to tell you why your stress 0:06:18.200 --> 0:06:21.240 looks the way that it does, why certain tools will 0:06:21.279 --> 0:06:24.120 instantly calm you, and why other tools just don't work 0:06:24.160 --> 0:06:26.839 on you at all, and what your body is really 0:06:26.880 --> 0:06:30.120 asking for when you feel off. So I'm going to 0:06:30.200 --> 0:06:33.920 go through some of these disregulation modes of different doses, 0:06:34.200 --> 0:06:36.880 and as you hear them, simply just notice which one 0:06:36.880 --> 0:06:40.120 you feel you fit into the most. So Vata dysregulation 0:06:40.240 --> 0:06:45.000 looks like anxiety, restlessness, overthinking. This is when your mind 0:06:45.040 --> 0:06:48.279 is sprinting, your body is buzzing, and you just cannot 0:06:48.320 --> 0:06:50.599 switch it off, Like your mind is just racing over 0:06:50.640 --> 0:06:52.720 and over again no matter how much you try. Your 0:06:52.720 --> 0:06:55.359 thoughts feel really scattered and all over the place. So 0:06:55.440 --> 0:06:57.320 if you are someone who hears this and you're like, oh, 0:06:57.320 --> 0:07:00.520 that really sounds like me. Your nervous system can't through 0:07:00.560 --> 0:07:06.520 warmth and routine stillness and lots of grounding practices. Cold showers, fasting, 0:07:06.640 --> 0:07:09.640 or intense morning workouts may actually make you feel far worse. 0:07:10.000 --> 0:07:14.320 But warm breakfast, breath work, long exhales, and grounding rituals 0:07:14.440 --> 0:07:20.680 they are incredible for you. Pitter dysregulation looks like irritation, anger, urgency, 0:07:20.840 --> 0:07:23.760 that kind of feeling of everything is urgent and everyone 0:07:23.840 --> 0:07:26.800 is annoying me right now. You know the term hot headed, 0:07:26.880 --> 0:07:29.920 That's basically how you get when you're disregulated. Your heat 0:07:30.000 --> 0:07:32.960 is rising mentally and emotionally. So if you're hearing this 0:07:33.040 --> 0:07:35.160 and you're like, this is definitely me. I feel snappy, 0:07:35.160 --> 0:07:36.880 I feel annoyed. I just want to punch everyone in 0:07:36.920 --> 0:07:40.120 the face. You need cooling, you need softening, and. 0:07:40.080 --> 0:07:40.880 You need space. 0:07:41.800 --> 0:07:45.800 So competitive workouts, hot environments and rushing around will definitely 0:07:45.840 --> 0:07:49.880 inflame you even more. But having soft morning lights, slow walks, 0:07:49.960 --> 0:07:53.120 cooling breaths, and a little bit of silence can instantly 0:07:53.160 --> 0:07:59.240 regulate you. Kafa dysregulation looks like freeze, that zone that 0:07:59.280 --> 0:08:01.840 we spoke about earlier where you feel heavy and numb, 0:08:02.240 --> 0:08:05.800 the feeling of I'm stark and foggy and unmotivated, and 0:08:05.840 --> 0:08:07.920 I feel really low in my mood and my energy. 0:08:08.480 --> 0:08:10.240 So if you had that, and you're thinking, oh, I 0:08:10.280 --> 0:08:13.080 felt like that for a little bit. Your calm comes 0:08:13.080 --> 0:08:18.800 from actually moving, stimulation, warmth and gentle activation. Stillness and 0:08:18.800 --> 0:08:21.120 coziness might actually make you feel a little bit more stuck, 0:08:21.160 --> 0:08:24.320 and so you need invigorating breathworks. You need brisk walk, 0:08:24.480 --> 0:08:28.360 sunlight and warmth that can re anchor you. So I'm 0:08:28.400 --> 0:08:29.880 now going to share the things that I do in 0:08:29.920 --> 0:08:33.240 the morning. And like I said, all of these practices 0:08:33.320 --> 0:08:35.400 work for me, but that you may have to test 0:08:35.480 --> 0:08:37.840 and trial these to see which ones benefit you the 0:08:37.840 --> 0:08:40.840 most and helps to soothe your nervous system best. So 0:08:40.920 --> 0:08:43.840 the first one, which I've been doing four years is 0:08:43.920 --> 0:08:45.760 hot water. Now you can add a little bit of 0:08:45.840 --> 0:08:49.040 spices in there. You know. I love my CCFT, corry 0:08:49.080 --> 0:08:52.720 undercumin and fennelcy. It's great for digestion. Recently, I've been 0:08:52.760 --> 0:08:55.000 putting apple side vinegar in my hot water in the 0:08:55.000 --> 0:08:57.720 morning to help with my digestifier because it's winter at 0:08:57.760 --> 0:08:59.880 the moment and it needs a little bit of help. 0:09:00.200 --> 0:09:03.520 Warm water helps to soothe and calm the digestifier and 0:09:03.559 --> 0:09:05.800 the mind in the morning. If you think about it, 0:09:05.840 --> 0:09:08.720 warm water equals warm body and a warm mind. And 0:09:08.800 --> 0:09:12.040 usually a warm mind feels more comforted. It signals to 0:09:12.040 --> 0:09:14.680 the nervous system that we're safe, we're not rushing, and 0:09:14.720 --> 0:09:17.760 we are starting today off slow. If you think about 0:09:17.760 --> 0:09:19.560 it, it makes sense. So when do you feel comforted, you 0:09:19.600 --> 0:09:22.920 get into a snugly little blanket, you put your comfory 0:09:22.920 --> 0:09:25.079 clothes on, and so a little bit of warmth in 0:09:25.160 --> 0:09:27.320 the body and the mind can really help to make 0:09:27.360 --> 0:09:30.160 it feel comfortable and relaxed. The second thing that I 0:09:30.200 --> 0:09:31.600 do first thing when I make up in the morning, 0:09:31.640 --> 0:09:33.559 I brush my teeth. And while I brush my teeth, 0:09:33.600 --> 0:09:35.960 I stand on a murrama mat. This is basically an 0:09:36.000 --> 0:09:39.040 acupressure mat. It has these little spikes in it and 0:09:39.080 --> 0:09:42.280 you just walk up and down. It helps to massage 0:09:42.400 --> 0:09:45.360 your pressure points. Your marma points or these pressure points 0:09:45.400 --> 0:09:47.920 are energy junctions where your mind and your body meet. 0:09:48.200 --> 0:09:50.600 So standing on a murrama mat, it helps to stimulate 0:09:50.600 --> 0:09:53.679 the nerve endings on your feet and it sends grounding 0:09:53.760 --> 0:09:56.160 signals up the vagus nerve, which is, by the way, 0:09:56.280 --> 0:09:59.439 the nerve that helps to calm your body. It instantly 0:09:59.440 --> 0:10:03.120 shifts you mental to physical presence, not because of the pain, 0:10:03.160 --> 0:10:05.160 because it can be a little bit painful, especially if 0:10:05.160 --> 0:10:07.360 you're not used to doing it, but it really just 0:10:07.880 --> 0:10:10.680 allows your body to feel. You suddenly realize you're in 0:10:10.720 --> 0:10:12.840 your body your mind doesn't one day. It brings you 0:10:12.880 --> 0:10:14.960 back into the moment. If you don't have a mat, 0:10:15.000 --> 0:10:17.080 it's okay. You just can use your thumbs and you 0:10:17.080 --> 0:10:19.600 can press into different parts of your feet, even if 0:10:19.640 --> 0:10:21.800 you do it for ten to twenty seconds on each foot. 0:10:22.120 --> 0:10:24.560 The third thing that I do in the morning is 0:10:24.600 --> 0:10:27.240 breath work. Oh my goodness, if I could say one 0:10:27.240 --> 0:10:29.880 thing that has changed my whole entire life, it is 0:10:29.920 --> 0:10:32.080 breath work. I think it's one of the most underrated 0:10:32.120 --> 0:10:35.240 things that you could do in your day to completely 0:10:35.280 --> 0:10:38.120 shift you from one state to another. Your breath is 0:10:38.200 --> 0:10:40.680 literally like a remote control for your nervous system. It 0:10:40.840 --> 0:10:43.480 is the bridge between your mind and your body. It 0:10:43.520 --> 0:10:46.440 is the best tool to bring you back into presence 0:10:46.559 --> 0:10:49.080 and the fastest way for you to shift from fight 0:10:49.160 --> 0:10:51.960 or flight to feeling like you are safe. The first 0:10:52.040 --> 0:10:54.600 breath work you could do is so easy. It's a sigh. 0:10:54.880 --> 0:10:58.960 You do a tiny in hell and a long excel 0:11:00.120 --> 0:11:02.160 in one breath. You'll notice such a difference I just 0:11:02.200 --> 0:11:05.280 did and I didn't do it properly, it instantly reduces 0:11:05.280 --> 0:11:08.680 your cortisol and there's actually science behind why these longer 0:11:08.720 --> 0:11:11.679 exhales are calming. So when you're doing breath work, and 0:11:11.760 --> 0:11:13.760 especially if you're trying to calm your body, do a 0:11:13.800 --> 0:11:17.400 shorter inhale and a longer exhale. When you inhale, your 0:11:17.400 --> 0:11:19.840 heart rate goes up, and when you exhale it actually falls. 0:11:20.280 --> 0:11:22.680 So when you make your exhale longer than you're inhale, 0:11:22.679 --> 0:11:25.160 you are basically telling your body, we are safe and 0:11:25.200 --> 0:11:28.000 you can slow down now. The long exhale helps to 0:11:28.000 --> 0:11:30.680 activate your parasympathetic nervous system, which is a part of 0:11:30.720 --> 0:11:34.040 your brain that is responsible for calming, grounding, and healing. 0:11:34.559 --> 0:11:37.600 Another great breath work is either box breathwork or four 0:11:37.720 --> 0:11:41.640 seven eight. You breathe in for four counts, hold for seven, 0:11:42.040 --> 0:11:43.200 and breathe out for eight. 0:11:43.480 --> 0:11:43.760 Again. 0:11:43.800 --> 0:11:46.280 This helps us slow the heart rate, and sometimes counting 0:11:46.320 --> 0:11:49.360 can feel easier to get through the breath work than 0:11:49.440 --> 0:11:51.480 just trying to breathe in and out with no direction. 0:11:52.040 --> 0:11:54.240 The next thing that I've been doing a lot lately, 0:11:54.440 --> 0:11:57.600 and it's something that I realized was helpful actually when 0:11:57.760 --> 0:12:02.040 I was getting tattoos done and my body felt inclined 0:12:02.080 --> 0:12:05.160 to start humming, and I started noticing that whenever I 0:12:05.280 --> 0:12:09.400 was in painful, physical painful situations, humming felt like a 0:12:09.520 --> 0:12:11.960 very soothing practice to do for my body. Whether it 0:12:12.080 --> 0:12:16.400 was getting skincare treatments done, or getting tattoos done, or 0:12:17.120 --> 0:12:20.160 anything that made me feel physically uncomfortable, humming helped me 0:12:20.320 --> 0:12:22.800 so much. Or if I would feel scared on a flight, 0:12:23.120 --> 0:12:26.680 whenever there's turbulence, I just start humming, and it really helps. 0:12:26.760 --> 0:12:29.080 I cannot like, until you try it, you won't really 0:12:29.120 --> 0:12:30.920 get it, but I cannot tell you how much it 0:12:31.040 --> 0:12:33.080 soothes my nervous system. It makes me feel safe in 0:12:33.080 --> 0:12:34.599 my own body. And then I looked at it. I 0:12:34.679 --> 0:12:36.240 was like, there must be a scientific reason for this, 0:12:36.320 --> 0:12:38.480 So I looked it up and I found out that 0:12:38.600 --> 0:12:43.120 when you hum, your sinuses produced fifteen times more nitric 0:12:43.160 --> 0:12:45.360 oxide than normal. And at first I thought it was 0:12:45.440 --> 0:12:47.480 nitric oxide not bad for you, but apparently it's not. 0:12:47.920 --> 0:12:51.920 Nitric Oxide helps to relax your blood vessels, improve oxygen flow, 0:12:52.160 --> 0:12:55.280 reduce inflammation, and helps your body shift out of fight 0:12:55.400 --> 0:12:58.480 or flight. So this is why I felt, and other 0:12:58.480 --> 0:13:01.760 people feel clearer and calmer and more grounded after humming 0:13:01.760 --> 0:13:05.280 for even thirty seconds, Isn't that amazing? A simple practice 0:13:05.320 --> 0:13:07.440 like humming can do so much for your body, and 0:13:07.480 --> 0:13:11.160 even scientifically, it's proven humming gives your brain something rhythmic 0:13:11.240 --> 0:13:14.920 and repetitive to focus on. It interrupts these spiraling thoughts, 0:13:14.920 --> 0:13:17.040 and it brings your attention out of your head and 0:13:17.080 --> 0:13:20.480 into your body. And this is also why chanting. Like 0:13:20.559 --> 0:13:23.920 so many traditions have chanting is part of their morning practice, 0:13:23.920 --> 0:13:25.960 where it's part of their spiritual practices. It's something that 0:13:26.000 --> 0:13:29.160 I practice every morning, and that's why it feels so soothing. 0:13:29.160 --> 0:13:32.760 It's literally built on this mechanism of repetition of sound 0:13:32.880 --> 0:13:35.760 vibration through the body, and so even one minute can 0:13:35.840 --> 0:13:37.080 change the state of your body. 0:13:37.160 --> 0:13:38.079 So give that a go. 0:13:38.200 --> 0:13:41.880 The next time you feeling anxious or unregulated or scared 0:13:41.920 --> 0:13:45.280 on a fly, do a little bit of humming. Oh 0:13:45.520 --> 0:13:47.040 the other day, I was in a skin treatment that 0:13:47.120 --> 0:13:49.120 was a little bit painful, and I started humming Christmas 0:13:49.160 --> 0:13:52.200 songs made me feel great. Okay, this next one is 0:13:52.200 --> 0:13:54.800 something that I'm really trying hard to do, but I 0:13:54.840 --> 0:13:57.120 struggle with it so much because I'm not an early eater. 0:13:57.520 --> 0:14:00.120 But it's not working out on an empty stomach. And 0:14:00.240 --> 0:14:03.600 this was something that every female hormone expert that has 0:14:03.640 --> 0:14:05.680 come on the podcast has told me. And it's the 0:14:05.679 --> 0:14:08.160 one that I've been resisting the most because I struggle 0:14:08.240 --> 0:14:09.880 to eat too early in the morning and I work 0:14:09.920 --> 0:14:13.320 out early and I don't feel like breaking my fast 0:14:13.360 --> 0:14:13.960 at that time. 0:14:14.000 --> 0:14:17.000 I just don't after sleeping. I want to eat when 0:14:17.040 --> 0:14:17.600 I'm hungry. 0:14:17.679 --> 0:14:22.000 But they keep saying that your hormones get so disrupted 0:14:22.040 --> 0:14:24.520 when you work out on an empty stomach. And apparently, 0:14:24.520 --> 0:14:27.120 when we sleep, especially as women, our cortsolt is already 0:14:27.120 --> 0:14:29.440 really high in the morning. It's also what helps us 0:14:29.440 --> 0:14:30.920 to wake up in the morning, and so it definitely 0:14:30.920 --> 0:14:34.120 has its benefit. But because it's already high, when you 0:14:34.440 --> 0:14:38.360 have fasted intense workouts without fueling yourself, it spikes are 0:14:38.360 --> 0:14:42.440 even higher. So you have more stress, more anxiety, more cravings, 0:14:42.440 --> 0:14:45.480 and more hormonal disruption, and so you're kind of setting 0:14:45.520 --> 0:14:49.160 yourself up for failure right from the star. So I mean, 0:14:49.200 --> 0:14:51.160 it's something that I'm still working on. And it can 0:14:51.240 --> 0:14:54.560 be something small. A banana, a half a banana, a 0:14:54.640 --> 0:14:56.560 small carb is enough. It doesn't have to be a 0:14:56.600 --> 0:15:00.960 big meal, but it's amazing to think that just by missing, 0:15:01.160 --> 0:15:03.320 just by not eating when you're working out, it can 0:15:03.920 --> 0:15:06.320 make you start your full day in a stress state, 0:15:06.560 --> 0:15:08.440 which is the opposite of what you want your workout 0:15:08.440 --> 0:15:11.240 to be doing. I usually work out to feel less anxious, 0:15:11.280 --> 0:15:13.520 not more, and so give that a go. Something I'm 0:15:13.520 --> 0:15:16.000 still working on, but it's definitely an important one. 0:15:16.080 --> 0:15:16.880 This one, you know. 0:15:16.920 --> 0:15:18.640 I'm sure you've heard it so many times, and so 0:15:18.760 --> 0:15:20.480 have I, and I keep telling myself to do this, 0:15:20.520 --> 0:15:23.000 and I've really managed to do it until I get 0:15:23.000 --> 0:15:25.720 through part of my meditation. At least I'm still working 0:15:25.720 --> 0:15:28.120 on making through my full meditation. I take a little break, 0:15:28.120 --> 0:15:30.640 go to the bathroom, and then I'm scrolling through my phone. 0:15:30.800 --> 0:15:33.840 But screen free mornings what a game changer. 0:15:34.000 --> 0:15:37.440 No TV, no music, no podcasts, no screens, just and 0:15:37.520 --> 0:15:41.560 even minimal talking get used to silent. So stimulation free 0:15:41.560 --> 0:15:46.400 mornings are so important. The nervous system actually regulates through absence. 0:15:46.720 --> 0:15:49.280 So when you wake up and you immediately take in 0:15:49.360 --> 0:15:52.440 noise and screens and you're feeding your sympathetic nervous system 0:15:52.520 --> 0:15:56.000 like you're feeding this fight or flight mode. It sounds dramatic, 0:15:56.080 --> 0:15:58.760 but it's actually the most biologically normal thing for your 0:15:58.760 --> 0:16:02.880 nervous system. We forget that for thousands of years, even 0:16:02.880 --> 0:16:05.080 though this was very unnatural to us now. But for 0:16:05.160 --> 0:16:08.640 thousands of years, humans woke up to absolutely nothing. Maybe 0:16:08.640 --> 0:16:12.280 the sounds of the birds, maybe the sound of something boiling, 0:16:12.520 --> 0:16:14.160 you know, maybe like a nice tea, But they definitely 0:16:14.160 --> 0:16:17.360 didn't wake up to all the trending sounds on TikTok. 0:16:17.640 --> 0:16:20.440 They woke up to nature, and as unfamiliar as that 0:16:20.520 --> 0:16:24.040 might feel to us now, softness and quiet and slowness, 0:16:24.520 --> 0:16:28.160 natural light, the sounds of your own breath. This is 0:16:28.240 --> 0:16:31.760 what heals and soothes our nervous system. The flood of 0:16:31.800 --> 0:16:34.960 simulation that hits your nervous system before your brain even 0:16:34.960 --> 0:16:37.120 has a chance to arrive in your body, it can 0:16:37.160 --> 0:16:41.320 put you from a calm sleep state to being super 0:16:41.400 --> 0:16:45.680 high strung within minutes. Silence is how your body recalibrates. 0:16:45.840 --> 0:16:48.760 It is the absence of input that actually gives your 0:16:48.760 --> 0:16:52.000 nervous system space to settle. So if there's one nutrient 0:16:52.120 --> 0:16:56.440 that we're all deficient in is definitely silence. Honestly, just 0:16:56.480 --> 0:16:59.160 five to ten minutes of quiet in the morning. It 0:16:59.200 --> 0:17:01.680 has so much and if it yea lowers your heart rate, 0:17:01.880 --> 0:17:05.560 lows your breath, balances your cortisol, grounds your mind, and 0:17:05.600 --> 0:17:08.240 improves your focus for the rest of the day, and 0:17:08.280 --> 0:17:11.359 it actually helps you to feel like yourself before you 0:17:11.440 --> 0:17:13.520 take in the world. You know, I think most of 0:17:13.640 --> 0:17:16.080 us don't even think of silence as being useful. It 0:17:16.119 --> 0:17:19.240 feels like something that's so passive, but it's actually active regulation, 0:17:19.440 --> 0:17:23.199 Like our body needs silence to regulate our nervous system. 0:17:23.480 --> 0:17:25.800 The next thing is something if you know me, you 0:17:25.840 --> 0:17:29.040 know I'm obsessed with nature and the power of nature 0:17:29.040 --> 0:17:31.159 to be able to heal us in so many ways 0:17:31.280 --> 0:17:34.120 that we do not even realize. Whether it's the sun, 0:17:34.160 --> 0:17:37.880 whether it's the earth, whether it's water. Nature literally has 0:17:37.880 --> 0:17:40.840 the ability to heal us in so many ways. It 0:17:40.920 --> 0:17:43.800 is so magical, and I think it's something that people 0:17:44.600 --> 0:17:47.960 take for granted and don't realize the magical power. But 0:17:48.040 --> 0:17:52.200 we're so disconnected from nature. We're so disconnected from its 0:17:52.200 --> 0:17:55.520 ability to it. We're so disconnected from the fact that 0:17:55.520 --> 0:17:59.520 we're connected to nature. Every single day. Our sarcadian rhythm 0:17:59.560 --> 0:18:03.280 is connect to the rhythm and the cycle of the 0:18:03.320 --> 0:18:07.680 sun rising and the sunsetting. So imagine how much more 0:18:07.720 --> 0:18:11.199 of our body is regulated by that the moon affects 0:18:11.280 --> 0:18:13.200 the water in the world and affects the water in 0:18:13.240 --> 0:18:16.160 our own body. And so I think if you are 0:18:16.200 --> 0:18:20.719 able to venture into the world and notice the effect 0:18:20.840 --> 0:18:23.880 of nature on your body, I guarantee you you're going 0:18:23.960 --> 0:18:25.639 to have a transformative experience. 0:18:25.720 --> 0:18:26.520 I definitely have. 0:18:26.600 --> 0:18:29.719 I've fallen in love with nature, and whenever I feel 0:18:30.400 --> 0:18:34.000 overwhelmed or whenever I feel like my body is just 0:18:34.240 --> 0:18:37.159 not happy, the first thing I think about is going outside, 0:18:37.359 --> 0:18:40.560 having fresh air, looking out into the distance, seeing the 0:18:40.560 --> 0:18:43.359 green nature around me, and there is just something so 0:18:43.359 --> 0:18:45.439 soothing about it. If you think about when you go 0:18:45.520 --> 0:18:49.080 to a beach, or you're in the woods, or you know, 0:18:49.119 --> 0:18:51.560 it may not be something you notice, but start noticing, 0:18:51.640 --> 0:18:54.159 start noticing when you're out in nature how your body feels. 0:18:54.480 --> 0:18:57.800 I think we often don't even take time to notice that. 0:18:58.240 --> 0:19:00.560 But actually I guarantee you if you start knowing noticing it, 0:19:00.720 --> 0:19:02.080 there is not going to be a time where you're 0:19:02.080 --> 0:19:04.679 in nature and you don't feel that way. Before technology, 0:19:04.760 --> 0:19:08.600 before supplements, before wellness practices, we had sunlight, we had earth, 0:19:08.640 --> 0:19:10.960 and we had open space. And your body is still 0:19:11.000 --> 0:19:14.520 biologically wide to respond to these three things instantly, no 0:19:14.560 --> 0:19:16.320 matter how much we have trained it out of it. 0:19:16.960 --> 0:19:20.119 So the first thing is morning light. We can all 0:19:20.160 --> 0:19:23.520 experience it, we can all receive it. Morning light isn't 0:19:23.560 --> 0:19:26.359