Do you want to feel calm,
Have smooth digestion,
Relaxed muscles and enjoy restful sleep?
Imagine feeling relaxed in your daily life,
Able to handle challenges with ease and finding inner peace no matter what problems come your way.
These are the benefits of having a regulated nervous system.
Today,
I'm going to teach you about the powerful connection between your nervous system and your well-being and how you can start shifting from a constant state of stress to one of peace and balance.
I'm Dr.
Kim and I'm a holistic chiropractor and online back pain coach.
I've worked with over 4,
000 clients,
Helping them to regulate their nervous system and move from pain and stress to peace and freedom.
At the heart of this transformation lies your nervous system,
Which operates in two main modes,
Fight or flight and rest and digest.
You've probably heard these terms before,
But let's take a closer look at what they actually mean and how they shape your life.
Fight or flight is your body's survival mechanism.
It's designed to kick in when you're faced with danger,
Like running away from a predator.
Your heart rate increases,
Your muscles tense,
Your digestion slows down,
You start to take shallow breaths and your body pumps out stress hormones to help you survive the threat.
The fight or flight response has been necessary for the survival of the human race.
But the thing is,
Our lives have changed.
We don't have lions and tigers roaming the streets,
But instead our stress comes in the form of things like traffic,
A deadline or an argument.
The problem is our stress response remains exactly the same.
Imagine you get a stressful email from your boss with the subject line,
Urgent,
We need to talk ASAP.
Now think of what happens in your body.
Your heart rate increases,
Your muscles tense,
Your digestion slows down,
You start to take shallow breaths and your body pumps out stress hormones.
Exactly the same response as running away from a tiger.
The result is an entire society living in survival mode and this has devastating consequences.
Some signs you're stuck in fight or flight mode include constant anxiety Constant anxiety or feeling on edge,
Poor digestion and problems like bloating,
Diarrhea or constipation,
Trouble falling or staying asleep,
Tense muscles especially in the neck or shoulders,
Shallow breathing or feeling out of breath,
Bad posture,
Fatigue even when you've rested,
Feeling overwhelmed constantly and frequent illnesses.
Does this sound familiar?
Many of us are running on autopilot in this heightened state and over time it takes a massive toll on your physical and mental health.
This was my story.
I was brought up in a strict and abusive Asian household.
Validation only came if I performed at an elite level.
I had to be top of my grade,
Win every academic scholarship,
Win dance competitions and stay skinny.
In my case,
Threats to my life were frequently made so my little body ended up in survival mode by age six.
By age eight I had developed insomnia.
By 16 I had severe gut issues including pain,
Bloating and constipation.
I was only able to go to the bathroom every three to four days.
By 23 I was addicted to coffee.
I was having four cups of black coffee every day just to remedy the fatigue that permeated my daily life.
By 28 I was burning out every two months at work and getting sick so often.
I was severely unwell and these symptoms were all caused by my nervous system becoming stuck in fight or flight mode.
On the other hand,
Rest and digest is the state your body is meant to be in most of the time.
It's activated by the parasympathetic branch of your nervous system and it's often called healing mode.
This is when your body can rest,
Repair itself,
Digest your food and relax.
In this state you feel calm,
Centered and at peace.
Your breathing is deep and even,
Your heart rate slows and you feel safe in your body.
When you spend more time in this healing state the benefits are huge.
They include improved digestion,
Less bloating and stomach issues,
Better sleep quality and deeper rest,
Enhanced mood,
Less anxiety and a greater sense of peace,
Better immune function,
Relaxed muscles,
Less pain and upright posture and the ability to respond to challenges calmly and with clarity.
The good news is that we can actively train our nervous system to spend more time in rest and digest and it's not that complicated.
With simple practices you can help your body shift out of stress mode and into relaxation.
Now let's continue with my story.
When I was 32 I decided enough was enough.
I quit my job,
Sold all my belongings,
Packed one suitcase and left Australia.
I traveled the world living as I pleased and ended up settling in northern Thailand,
One of the most peaceful and healing places in the world.
For the first time in my life I was away from family,
My job and all the things that caused me stress.
The changes in my body were unbelievable.
I started sleeping through the night.
I weaned myself off caffeine and now have more energy without it.
My digestion normalized and I have a bowel movement every day.
My voice changed.
I used to talk in a low monotone.
Now my voice has energy and lightness.
I healed my pain with somatic movement and nervous system regulation and honestly my life is now amazing.
Now you don't have to move to Thailand to get these results.
Let me tell you how you can activate rest and digest mode in your body.
1.
Breathing exercises.
Deep slow breathing is one of the quickest ways to signal to your nervous system that it's safe to relax.
Try belly breathing by inhaling deeply into your diaphragm and exhaling slowly.
Even just a few minutes of this can make a big difference.
Avoid breathwork practices that involve hyperventilation.
2.
Mindful movement.
Practices like tai chi help to calm your nervous system by connecting your body and breath.
Gentle stretches or somatic movements are another way to release tension from the body.
Personally somatic movement has made the most difference in my life in terms of healing pain and releasing stored trauma.
You can check out more of my content for examples.
I would recommend avoiding exercises like high intensity interval training and sprinting.
3.
Vagus nerve toning.
Your vagus nerve is a key player in your relaxation response.
Techniques like humming,
Gargling or doing a simple ear pull where you pull your ear lobes back and outwards can help activate your vagus nerve and get you into rest and digest mode.
I have a vagus nerve sleep meditation so you can go and check that out if you wish.
4.
Time in nature.
Nature has a calming effect on the nervous system.
Take a walk in the park,
Sit by a tree or simply observe the sky.
I recommend spending 15 minutes a day grounding your feet to the earth.
Now think,
When was the last time your feet touched the earth?
Just being outside for a few minutes can help reset your system.
5.
Meditation.
Mindfulness practices help bring you into the present moment where stress cannot exist.
Taking time each day to meditate or simply focus on your breath can support your nervous system's regulation.
6.
Journaling or emotional release.
Sometimes our bodies hold on to stress because we're carrying unprocessed emotions.
Take time to reflect on how you're feeling or talk to a trusted friend.
7.
Avoid looking at blue light from screens.
Make sure all of your devices have night mode switched on 24-7.
If you have glasses,
Make sure to get the lenses filtered with a blue light.
Even better,
Stop screen time two hours before you sleep.
8.
Remove as many stresses as you can from your life within reason.
I'm not saying to throw up everything and leave like I did.
You can start small.
If your cluttered house is causing stress,
Start to donate your items.
9.
Consider seeing me or another holistic professional for herb recommendations.
Supplements like ashwagandha,
Reishi mushroom and magnesium can make a world of difference to your nervous system.
By regularly practicing some simple techniques,
You can start shifting from living in a constant state of fight or flight into the healing power of rest and digest.
When your nervous system is balanced,
Life flows more smoothly.
You'll feel more relaxed,
Grounded and able to handle whatever comes your way with ease.
Remember,
Your body already knows how to heal.
It just needs the right conditions.
With a relaxed nervous system,
You can experience a peaceful,
Healthy and vibrant life.
But please be patient with yourself.
Healing doesn't happen overnight.
The first step is awareness of your body and I hope this talk has provided that.
Thank you for listening and I hope you try some of these practices to experience the calming effects for yourself.
Please leave any of your questions in a review.
I reply to every single question.
Happy healing and I will see you tomorrow.
