E55: Anxiety & Self-Care: What You Might Be Missing
Does your brain like to tell you that anxiety & depression is a "YOU" problem?
Maybe you've been beating yourself up, thinking you're just not trying hard enough with self-care, or that everyone else has figured out something you haven't... Let me tell you - it's time to flip that story on its head!
Join me and my guest Dr. Nicole Woodward as we dive into:
- Super simple (and totally free!) tests you can do that'll tell you WAY more about your stress levels than doctor's visits
- The game-changing piece of the self-care puzzle you might be missing (hint: it's not another meditation app!)
- A powerful technique to shift your nervous system from chaos to calm - and yes, it actually works!
Perfect for anyone who's tired of being told "calm down" or "think positive" when you know there's got to be more to the story!
Sign up for Dr Nicole's free class "Your Body's Blueprint" The 5 minute protocol to improve your stress, anxiety & energy right here: https://www.mobilityathletes.com/bodyblueprint
Want to do the Power Pause that Dr Nicole lead us through?
More about Dr Nicole:
Being drawn to healing from a very young age, Dr. Nicole Woodard decided at age 10 she would be a physical therapist and graduated with her doctorate in physical therapy in 2010 from University of Evansville.
Consistently intrigued by holistic and collaborative healing, she worked with Division I athletics and professional athletes. In 2017, she opened Mobility Athletes and began to teach and train internationally. In 2020, after witnessing the accident and death of a fellow Ironman athlete, Nicole left corporate health care.
Her symptoms of burnout and health concerns were at an all time high and she felt she was constantly falling short especially with her family and self. She combined her doctorate in physical therapy, mindset and breathwork certifications, her own healing journey, and a decade working with professional level athletes to create the Happiness Cycle.
The Happiness Cycle ends taking care of everyone and everything else and allows you to take care of yourself too! Nicole continues to carry 40+ certifications and is a licensed business and life coach and physical therapist .
Dr. Nicole teaches and speaks about how leaders can escape hustle and burn out to achieve clarity and fulfillment in business, relationships, and your own health. And she will both teach and inspire you to do sustainable work you are proud of.
Connect with Dr Nicole here:
Https://www.instagram.com/mobilityathletes https://www.mobilityathletes.com/happinesscycle
Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!
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Well, hello everybody, and
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welcome back to the Movement,
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Mind and Meaning podcast. I'm so
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excited becauseWe have
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our first in-person guest in this new
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incarnation expression of the show with
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us today. My dear friend Doctor Nicole
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is with us. Hello. Good to have you.
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Hello. I'm so excited. Thank you for
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having me. I'm so excited to just for
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everyone to be listening and for us to be
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able to share together today. Beautiful.
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All right. So whether you're watching or
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listening, we are going to be diving into
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a really interesting conversation. So I
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thought Doctor Nicole would be the really
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beautiful first person to come on because
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of the work that she does specifically
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around. Making the invisible
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visible. Because we all know when it
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comes to mental health challenges, a lot
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of times it can feel like we are waging
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this invisible battle that nobody can
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see, but holy damn can we feel it. And I
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know I've had moments where I just wanted
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it to be visible so people could see how
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challenging it was or see the reality of
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what I was dealing with. And so actually
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in her beautiful work and in her practice
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and with her clients and students and in
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her research. Doctor Nicole is doing some
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really powerful work that's really going
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to give you some clarity and
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understanding around how we can make the
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shift in this conversation. And so let's
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start. I'm not going to read your bio
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because it's really impressive and
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there's all sorts of letters and this and
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that and accreditations and
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certifications and the million and one
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things. So if you want to dive into all
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of that with Doctor Nicole, go ahead and
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read her bio because it's incredible. But
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will you please take us to the degree
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that you feel comfortable with, to a
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point in your journey where you had a
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moment where you realized woof. This
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is challenging. This isn't working or
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something that led you to do the work
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that you are doing today and that you're
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going to share with us today. Yeah,
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it was August
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of 2022. I
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was laying in my bathtub at the
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end of a day, and I felt honestly like a
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failure as a mom,
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wife, business owner,
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as a human being.
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And I just kept on this
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loop in my mind. I kept saying, I can't
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keep doing this. I can't keep
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doing this. And I
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got out of the bathtub. I went and got my
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computer and I sent out an e-mail
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and that e-mail said
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mobility, physical therapy is closing.
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I do not know if we will ever open again.
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Here are three practitioners that I
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recommend you transitioning your care to.
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If you have any problems, please reach
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out. My team will be able to help you and
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I will cover your cost for 30 days of
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transitioning. And I
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closed my business down. I honestly
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thought I would never work again, which a
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lot of us probably listening to this
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podcast, that you might be an
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overachiever to and you might get a lot
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of self-worth. self-importance,
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but also just your life mission may be to
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help people. I wanted to change the
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world. I wanted to be able to know that
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at least one person's life had been
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changed because I had been in it. And
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so effectively cutting out
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something. I wanted to be a physical
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therapist since I was 10. So I closed
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down my business. I was done being a
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physical therapist. I had no idea what I
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was going to do, and I had no idea if I
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would ever work again. And
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I didn't for seven
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months. That was really the precipice of
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change for me, where everything
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that I do now was really solidified and
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created.
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Wow. Well, thank you for your honesty and
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your vulnerability. And I'm sure whether
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people can relate to that best hub moment
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to that degree or just to some degree,
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many of us have experienced that moment,
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and and I've certainly heard myself say
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those things. To myself of I can't keep
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doing this. I don't want to do it like
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this anymore. And so thank you for
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sharing that. And and so as you
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begin to explore how to do this
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differently and go deeper with your
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work, obviously as a physical therapist,
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you're working very much with the
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physical form and the body. And at
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the core of that is our nervous system
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and how we move and how we feel. And
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so can we start there?Can we talk a
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little bit about what you have uncovered
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in your research, in your practice?around
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what's happening at the invisible level
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inside our body, and why it's so
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important for us to understand
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this a little bit more at at a, you know,
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a lay person, and at a, you know, to a
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level where people like, oh, I learned
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something, but not so that they're like,
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whoops, I guess I didn't get my degree
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today. I don't know what she's talking
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about to the degree thatyou know,
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the other person like myself can
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understand why it's important that
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biochemically, like IE what's happening
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inside our body is really important for
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this conversation around mental health
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because of how it affects us. But also
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the maybe can we talk a little bit about
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the the stigma around like, oh, this is
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invisible, it's not that big of a thing,
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but you've uncovered that it is a big
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thing. So let's talk about how what's
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happening at the biochemical level being
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essential for this conversation and the
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depth of our each of us having
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misunderstanding. Yeah, so I
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think it's really interesting if you
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imagine right now that all of a
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sudden you started having dizzy spells.
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So you woke up and you're like, oh, I
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feel a little bit dizzy and it went away
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and you'd go back up throughout your day,
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but it kind of sits in the back of your
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mind. And then all of a sudden you move
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again and you're dizzy again. And then
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all of a sudden the dizzy spells start
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lasting longer and longer. What would you
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do?You would probably go to
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the doctorAnd you would probably
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expect that they would run some
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sort of test to ensure what was going
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on with you. Now, the
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really tragic and scary fact is that
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somewhere between 85 to 90% of
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every single doctor's visit has been
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tracked to be stress related. So that
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mental health component, that mental
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wellness component. And yet
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there are very few, if any
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doctorsthat actually could tell you a
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test they can do to check
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your mental wellness and your mental
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health. Instead, they look at the
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symptoms and they say, that seems like
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anxiety and they prescribe a medication.
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And I have nothing wrong with
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medications. There's times and places and
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these are really important things that we
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might need. So this isn't a
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anti-medication conversation. This is a
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pro testing
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conversation. So why are
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we not testing the chemicals of the brain?
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And people are like, well, I didn't even
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know a test existed. Well, there there's
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lots of them. They're called
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neurotransmitter testing. And it's really
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where we can look at your serotonin,
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you know, the chemical that that more
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like happy chemical. Your oxytocin,
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can you connect with other people?Your
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dopamine. Dopamine actually isn't a
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pleasure chemical. It's a, I like to call
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it the I told you so chemical
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because it gets boosted every time the
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brain thinks something's gonna happen and
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then that thing happens. That is, it's a
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predictability chemical. And
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so you can imagine if your dopamine is
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lowAnd yet you
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might be running around mentally saying,
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I can't do anything right, I can't do
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anything right, I can't do anything
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right. Well, your dopamine is
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the reason that you're saying that,
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because your dopamine is low. It's
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constantly thinking that I predict
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something and it doesn't happen. I
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predict something and it doesn't happen.
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And oftentimes in my business, I hear
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people say, I set goals, but I don't like
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to set them because I never can achieve
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them, I never get there. And then we
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look at their dopamine and their
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serotonin and it's extremely low. And
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then these are also how you get those
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diagnoses of adrenal fatigue that
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integrative and functional medicine
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practitioners are getting. And it brings
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up a bigger conversation of
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biochemically, why are we not
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testing these things?And I'll be
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honest, I think one of the reasons is
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because it's easier for us as a
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society to say your mental wellness
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condition is a you problem. And if
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you think that too, you're just like, Oh
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my gosh, I'm just lazy or I just need to
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suck it up. I need to be more consistent
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and there's not. Or I'm just, I'm always
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stressed. I'm just a stressed out person.
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I'm very type A and no one's ever
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looked at their brain chemicals to know
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like. Is that actually my personality?Or
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do I have a brain chemical deficiency or
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maybe like, you know, hyperactive in some
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area that's actually causing that part of
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my personality to come out in order for
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me to survive in this world?It becomes a
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very different conversation and a much
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more empowering one. Wow,
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that's huge, because that's the thing I
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think most people don't even realize
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until I you know learned from you via
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your social media, so props to you, that
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there are even word tests about this sort
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of thing, because it's never been the
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case for me. You know Anytime I've gone
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to a practitioner, whether it's
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more naturopathic or traditional
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allopathic medicine, you know we talk
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about the symptoms and then, yeah, here
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you go, here's some medications that
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would work. I just came in here like 20
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minutes ago and you're gonna have me
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walking out with a prescription, which I
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am not adverse to, as Ilove that you said
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it's a protesting conversation. And so
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there's a time and a place for medication
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for sure. But what we're looking at our
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mind and body tools to support people
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thriving beyond these challenges. And
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that's really what you're speaking to.
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What I'm hearing you say is an
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understanding, a level of clarity that
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these tests are bringing that it's maybe,
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you know, it's it goes deeper than, oh,
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this is just who I am. Well, if it is
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what's happening inside your body and
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inside your your nervous system, that's
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That's really important for us to be
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aware of. And so you spoke to some tests
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there as far as your neurotransmitter
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testing. You mentioned another one that's
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really interesting that I think is really
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relevant to this conversation.
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Considering the focus of movement being
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mind medicine, movement being body
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medicine, one of the tests that you use
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is about spinal. excuse me,
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spinal mobility to determine how
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sensitive we are to stress and and in
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relation to our mental wellness. So can
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you talk about that relationship between
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spinal mobility and mental
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wellness, please?Yes, I would
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love to preface to that there research
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wise, there are actually several tests.
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So CO2 tolerance is one test that you
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can do in two minutes or less. that will
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note your sensitivity to stress. And you
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don't need, it's it's free. Like every
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test that I'm getting ready to talk about
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is is free. Heart rate
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variability, you need a wearable,
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but a lot of people have them. So it's
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it's fairly easy access and it's free.
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And that tells you how healthy your
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nervous system is, specifically your
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vagus nerve, which we can dive into
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deeper if we want to. And then
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grip test score, you can go in,
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almost any physical therapist,
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occupational therapist, personal
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trainers, a lot of timeshave them. Grip
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test score also gives you your readiness.
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How ready are you for stress?And
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then the one that we're also talking
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about here is spinal mobility. So how
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flexible are the three parts of your
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spine?So we have your neck, we've got
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your mid back, you know, that area in
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between your shoulder blades and then
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your lower back. The reason that this is
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so essential, like as I learned this,I
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mean, obviously, I have 51
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certifications. I have a doctorate's
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degree. I'm obsessed with learning,
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obsessed with it. But I had never started
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putting all of the pieces together. But
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when my own mental health was a
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battle I was going through, all of a
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sudden, all the pieces started falling
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together. And I realized that as a
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physical therapist, I had access to
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training that other people needed that
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they didn't have yet. And so
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first, let's talk about the neck. So if
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you guys can imagine when we go into
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fight or flight, our pupils
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actually change. Well, the reason that
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this is important is that the more
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restricted we are on our
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head and neck, the more we will
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actually fall into either dorsal vagal
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freeze mode or into fight or
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flight. And so research has
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shown when we lack that peripheral
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vision, when we lack good
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motion, turning your head side to side,
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chin down or looking up, your brain
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says I can't see the threats that are
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around me. We are at risk now.
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So if you've ever gotten in the car and
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you've you're like, man, my neck feels so
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stiff and you go to drive and you can't
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like turn and look or you're like, I
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can't actually turn and rotate to look
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behind me anymore. Your
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brain is still having that same
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fear every moment that you're walking
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around, every moment that you're sitting
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at your desk. And so that became
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monumental to teach people.
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Then your mid back and your low back,
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that is where all of your nerves that
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create your sympathetic or your fight or
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flight system, that's where they come
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from. And so
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if you don't have good spinal mobility
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there, if you're not moving well in your
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low back and your mid back, then those
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signals are getting distorted. And if
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those signals are getting distorted, then
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the way that you respond to stress is
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going to get distorted too. So that means
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maybe there really is a threat and you're
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actually not able to go into fight or
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flight the way that we would expect you
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to to protect yourself. Or
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maybe there is no threat whatsoever, but
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because you're constantly tight and
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hunched and I'm round, I know we're on a
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podcast, but I'm rounding my shoulders.
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You know, that reaction of staying like
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that is why our mid backs are so
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tight. It is a constant signal to your
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brain. I am under threat. I'm under
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threat. And a good way to think about
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this is if someone came up and punched
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you in the stomach, what would you do?
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You would hunch over,right?You would tuck
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your tuck your chin down, you would hunch
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over, you'd pull your arms in. If
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you've ever seen anybody that has a
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neurological injury, like a brain brain
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injury stroke, this is what they'll do.
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And it's also what we do when we fall
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into bad posture. We also come into that
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or a lot of people will sleep that way
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all hunched over. You're just sending a
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signal that says I'm not safe the
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entire time.
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Well,I'm just going to put this right
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here, that yoga for thousands of years
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has been talking about the importance of
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spinal mobility. Joseph Pilates said,
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You're only as young as your spine is
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flexible. But Dr. Nicole is talking about
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from a realistic, hopefully really
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understandable level, and thank you for
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using explanations that make sense to a
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lot of people, the impact of the way that
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we hold our body on our nervous system.
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And many people have heard, I say it all
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the time, maybe you've heard it
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elsewhere, that thatstatement that came
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out a few years ago about how sitting is
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the new smoking and the correlation
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between the amount of sitting we do and
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you know metabolic disease, cancer,
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diabetes, so many different things. But
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what we're talking about here is another
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reason why sitting, especially in weak
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posture, which we're explaining there,
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and that contractive protective posture
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is so impactful for the
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quality of your life. Andultimately as
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well, the length of your life, but we
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won't go into that. But what you're
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talking about there kind of answers the
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next question that I had was about how,
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why is it essential that self-care
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happens at the level of the nervous
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system?And you just explained why spinal
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mobility and the tests that you're using
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and even just movements that we can do
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throughout the day is so impactful for
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that because of what's getting activated
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by way of the vagus nerve. But can you
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talk a little bit about that?Because I
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know that's one of the core tenets of
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what you do and howserve people about how
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nervous system centered care is really
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the only solution and the true solution.
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So let's talk about that. Let's unpack
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that a little bit. Oftentimes all
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of us know everyone, you wouldn't be
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listening to this podcast if you didn't
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believe in some sort of self-care, like
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you're just not even here, like if you
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don't believe in that. The problem that
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I've seen across many people is
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that they believe though that if they are
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still in fight or flight, right there
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that. And when I say fight or flight,
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that's the anxious feeling or that's
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also the feeling of like if anybody's
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ever walked in the door at their house
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and immediately felt rage, like they're
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like, I'm just so angry and this stuff's
447
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on the floor, that's fight or flight.
448
00:17:07,130 --> 00:17:09,930
Or if you're feeling that dorsal vagal
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shutdown, those pieces,
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which are really like, it could be
451
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functional freeze. I can do everything on
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my to-do list, but I don't feel connected
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to it. It's just, it's stuff that has to
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get done. So I'm just gonna wake up and
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do it, but there's no, there's no
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passion, there's no emotion behind it.
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It's just like blinders on, do the stuff.
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Or it can be the shame and
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the like more depressed down
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Getting in bed, covering up, not being
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able to move, not being able to
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socialize. So
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often people are having those experiences
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and what they're saying to themselves is
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I would feel better if I just had a more
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consistent self-care routine. If I was
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just more consistent with getting
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massages, if I was just more consistent
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with going to the gym, if I was just more
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consistent with eating better, then this
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would be better. That is
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partially true, but you're also
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gaslighting yourself. If you do
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not understand and no one is teaching you
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nervous system centered care, this is
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fairly new, like polyvagal theory, a
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lot of this kind of stuff, we're talking
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in the 90s, it hasn't been around
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forever, that it really shows us a
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more holistic plan. Is exercise important?
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Yes, but only as important as your
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nervous system can handle it. Like, if
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you can't handle exercise, then this is
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the people that are exercising and they
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can't lose any weight. like, these are
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the people who have to exercise to go to
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sleep. You're just shoving yourself up in
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your nervous system, till you get enough
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stress that your body just says, Oh,
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screw it, I'll shut down. It's not it's
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not healthy exercise. So if you're not
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focused on those things, that's why
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nervous system centered care is the
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only self-care plan that's actually going
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to work. that will actually stop the
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anxiety, the burnout, the cycles of
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exhaustion, and actually get you to the
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happy, healthy life that you want.
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Well, that's a very powerful statement
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you made right there, and I think that's
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so important for us. to
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recognize, and
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that's what we're here to do, right?The
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mind and body solutions and tools,
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because we wanna get to the root of it.
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We're not gonna go out into the garden
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and just pick the roots out, you know
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pick off the little bits of the of the
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dandelions. If we wanna make true change,
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we need to get down to the root. We need
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to get in there and excavate and like do
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the real important stuff. And what you're
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saying is that nervous system centered
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care is that, and that's really valuable
515
00:19:36,851 --> 00:19:38,971
and that's, you knowPeople understand
516
00:19:38,971 --> 00:19:41,091
that and they're truly, you know and
517
00:19:41,131 --> 00:19:42,811
correct me if I'm wrong from my opinion
518
00:19:42,811 --> 00:19:44,971
that is the mind body connection is the
519
00:19:44,971 --> 00:19:46,611
nervous system that is that that
520
00:19:46,611 --> 00:19:48,731
communication highway that is so
521
00:19:48,731 --> 00:19:50,011
important and that's really what we're
522
00:19:50,011 --> 00:19:52,611
here to do and talk about. And so I think
523
00:19:52,611 --> 00:19:54,131
one thing that you mentioned there and
524
00:19:54,131 --> 00:19:55,691
you spoke to it and and it's really
525
00:19:55,691 --> 00:19:57,211
important and you know ironically we're.
526
00:19:57,771 --> 00:19:59,611
Doing this conversation digitally and
527
00:19:59,611 --> 00:20:01,371
people are listening to us on like fancy
528
00:20:01,371 --> 00:20:03,051
technology and all of that. And so we
529
00:20:03,051 --> 00:20:04,731
have this incredible aspect of our life
530
00:20:05,051 --> 00:20:07,171
that brings us together virtually and
531
00:20:07,171 --> 00:20:09,291
remotely and serves as an element of
532
00:20:09,291 --> 00:20:10,931
connection. Like we can see each other
533
00:20:10,931 --> 00:20:12,331
right now, I can see your facial
534
00:20:12,331 --> 00:20:15,211
expressions, etc. But I know
535
00:20:15,211 --> 00:20:17,451
that that's missing for a lot of people.
536
00:20:17,451 --> 00:20:20,251
And when it comes to true, deep
537
00:20:20,291 --> 00:20:22,411
and lasting self-care, can you speak to
538
00:20:22,411 --> 00:20:24,891
that as far as something that you've seen
539
00:20:24,891 --> 00:20:26,731
to be really important and really
540
00:20:26,731 --> 00:20:28,171
valuable from a nervous system
541
00:20:28,171 --> 00:20:31,051
perspective?So
542
00:20:31,051 --> 00:20:33,451
science-wise, we have a part of our
543
00:20:33,451 --> 00:20:34,811
nervous system called the social
544
00:20:34,811 --> 00:20:37,332
engagement center. And so the social
545
00:20:37,332 --> 00:20:39,292
engagement center is literally, this is
546
00:20:39,292 --> 00:20:41,052
also those neck movements. We are
547
00:20:41,052 --> 00:20:43,572
constantly looking at other people and
548
00:20:43,572 --> 00:20:45,412
our environments and assessing whether
549
00:20:45,412 --> 00:20:47,252
they're safe or not. We are literally
550
00:20:47,252 --> 00:20:49,252
taking in all the micro movements in
551
00:20:49,252 --> 00:20:51,052
their cheeks and their face and their
552
00:20:51,052 --> 00:20:53,572
nose and their ears, as well as the big
553
00:20:53,572 --> 00:20:54,852
gross movements that they're doing with
554
00:20:54,852 --> 00:20:57,132
their hands. And that's what tells us if
555
00:20:57,132 --> 00:20:59,932
they're safe to connect with or not. Now
556
00:21:00,012 --> 00:21:02,492
if that nervous system though is in
557
00:21:02,492 --> 00:21:05,212
dorsal vagal or if it's in fight or
558
00:21:05,212 --> 00:21:07,692
flight, our defensive responses
559
00:21:07,692 --> 00:21:10,652
already go up and so our social
560
00:21:10,652 --> 00:21:12,492
engagement system starts to shut down.
561
00:21:12,812 --> 00:21:15,452
This is why community care is
562
00:21:15,692 --> 00:21:18,012
the most essential part of nervous system
563
00:21:18,012 --> 00:21:20,212
centered care that I don't know why tons
564
00:21:20,212 --> 00:21:21,292
of people are talking about the nervous
565
00:21:21,292 --> 00:21:24,092
system right now. No one is talking about
566
00:21:24,172 --> 00:21:26,492
that you can't. Self-care is also
567
00:21:26,492 --> 00:21:28,892
community care. You cannot just, this is
568
00:21:28,892 --> 00:21:31,612
not a hyper-individualism thing. Like
569
00:21:31,772 --> 00:21:34,212
you cannot just go into a silo and be
570
00:21:34,212 --> 00:21:35,692
like, okay, I'm gonna heal myself. I'm
571
00:21:35,692 --> 00:21:37,372
gonna break generational cycles. I'm
572
00:21:37,372 --> 00:21:40,092
gonna show back up. You have to do this
573
00:21:40,092 --> 00:21:41,892
with friends. You have to do this with
574
00:21:41,892 --> 00:21:44,732
people like Megan. We have to hold hands,
575
00:21:44,732 --> 00:21:46,812
look at each other and feel safe with
576
00:21:46,812 --> 00:21:48,252
each other, have true authentic
577
00:21:48,252 --> 00:21:51,132
relationships with each other in order
578
00:21:51,212 --> 00:21:53,212
for our nervous system to be regulated.
579
00:21:53,532 --> 00:21:55,932
And that part is
580
00:21:56,412 --> 00:21:59,372
very, very, very crucial. So a lot
581
00:21:59,372 --> 00:22:00,532
of people, again, are gaslighting
582
00:22:00,532 --> 00:22:02,972
themselves saying consistency and saying,
583
00:22:02,972 --> 00:22:05,692
I have to do it on my own. But those two
584
00:22:05,692 --> 00:22:08,412
things will never get you to the
585
00:22:08,412 --> 00:22:10,332
goals that you want. It's just not even
586
00:22:10,332 --> 00:22:11,452
biologically possible.
587
00:22:13,132 --> 00:22:15,692
And ideally, is that done in
588
00:22:15,692 --> 00:22:17,532
person?I mean, that's not going to be
589
00:22:17,532 --> 00:22:19,612
available for everybody. How do you feel
590
00:22:19,612 --> 00:22:21,772
about the level of
591
00:22:22,452 --> 00:22:24,893
Benefit that comes when you do that
592
00:22:24,973 --> 00:22:27,133
digitally versus in person.
593
00:22:28,173 --> 00:22:30,893
I think honestly, I've seen both work. So
594
00:22:30,893 --> 00:22:33,613
inside of my happiness cycle,
595
00:22:33,613 --> 00:22:35,773
our coaching Academy, we have people from
596
00:22:35,773 --> 00:22:38,573
all over the world in there and they're
597
00:22:38,573 --> 00:22:40,733
creating these really deep relationships.
598
00:22:41,053 --> 00:22:43,613
I think the number one thing that I've
599
00:22:43,613 --> 00:22:45,853
seen is authenticity and vulnerability.
600
00:22:46,173 --> 00:22:49,093
You have to say the truth. I mean, even
601
00:22:49,093 --> 00:22:51,053
in some of those calls, people will say,
602
00:22:51,093 --> 00:22:53,453
when you said that, I immediately was
603
00:22:53,453 --> 00:22:56,173
taken aback. And I really was like
604
00:22:56,173 --> 00:22:57,733
going inside myself and I had to
605
00:22:57,733 --> 00:23:00,013
evaluate. Those are hard things to say to
606
00:23:00,013 --> 00:23:02,653
someone or, oh, when you said that, like
607
00:23:03,213 --> 00:23:05,613
my feelings got hurt. What's going on
608
00:23:05,613 --> 00:23:07,373
with that?Can you help me walk through
609
00:23:07,373 --> 00:23:10,013
that?That's authenticity, not the people
610
00:23:10,013 --> 00:23:12,413
pleasing. It's just, here is me and my
611
00:23:12,413 --> 00:23:14,573
truth, the celebration of my truth, the
612
00:23:14,573 --> 00:23:17,453
mess of my truth,Will you accept me with
613
00:23:17,453 --> 00:23:19,933
both sides of that?And as long as you're
614
00:23:19,933 --> 00:23:21,653
getting that, it doesn't matter if it's a
615
00:23:21,653 --> 00:23:23,453
phone call, it doesn't matter if it's a
616
00:23:23,453 --> 00:23:26,413
video chat or if it's in person. I
617
00:23:26,413 --> 00:23:28,053
do think there's an aspect of just
618
00:23:28,053 --> 00:23:30,333
getting out in nature, getting out in the
619
00:23:30,493 --> 00:23:32,973
earth, like and being really a
620
00:23:32,973 --> 00:23:35,013
part of the world that we live in that's
621
00:23:35,013 --> 00:23:37,773
so crucial. And I
622
00:23:37,773 --> 00:23:39,213
think you can do that. Go take your
623
00:23:39,213 --> 00:23:41,453
computer outside, go sit outside and
624
00:23:41,453 --> 00:23:43,053
connect with somebody, but while you're
625
00:23:43,053 --> 00:23:45,293
also connecting with the earth. And I
626
00:23:45,293 --> 00:23:47,893
think you will see that. I also do host
627
00:23:47,893 --> 00:23:49,613
in-person retreats. I go to in-person
628
00:23:49,613 --> 00:23:52,493
retreats 'cause there's huge value in
629
00:23:52,493 --> 00:23:55,053
also looking at other people
630
00:23:55,373 --> 00:23:58,333
and really being with other people that
631
00:23:58,333 --> 00:24:00,173
brings another layer of authenticity. So
632
00:24:00,173 --> 00:24:02,893
I think things happen faster, but
633
00:24:03,053 --> 00:24:05,293
it's not that it can't happen virtually,
634
00:24:05,293 --> 00:24:07,813
if that makes sense. Totally,
635
00:24:07,933 --> 00:24:09,853
totally. I think that that accelerated
636
00:24:09,853 --> 00:24:12,013
energy coming from that one-on-one or
637
00:24:12,013 --> 00:24:13,734
group interaction definitely makes sense
638
00:24:13,734 --> 00:24:15,774
that it would happen faster. So thank you
639
00:24:15,774 --> 00:24:17,174
for that because I know some people and
640
00:24:17,174 --> 00:24:18,254
you know, for me, I live out in the
641
00:24:18,254 --> 00:24:19,894
middle of the ocean, so it's really
642
00:24:19,894 --> 00:24:21,974
important that I'm able to serve and
643
00:24:21,974 --> 00:24:24,854
support people virtually. So I love that
644
00:24:24,854 --> 00:24:26,094
and I love everything that we've been
645
00:24:26,094 --> 00:24:28,494
sharing here. And thank you for all of
646
00:24:28,494 --> 00:24:31,294
this and so. We have reached the portion
647
00:24:31,414 --> 00:24:33,694
of our episode today where we are going
648
00:24:33,694 --> 00:24:36,014
to take a power pause. So a power pause
649
00:24:36,014 --> 00:24:38,334
is literally like it sounds,
650
00:24:39,294 --> 00:24:41,294
pausing, dropping into that place of
651
00:24:41,294 --> 00:24:43,694
power within yourself so that you can
652
00:24:43,694 --> 00:24:45,494
reconnect to that. You can come back to
653
00:24:45,534 --> 00:24:48,254
yourself, come back to that state of yes
654
00:24:48,254 --> 00:24:50,174
energy, that vibrancy that is your true
655
00:24:50,174 --> 00:24:52,334
essence, that is the regulated system.
656
00:24:52,654 --> 00:24:54,734
So Dr. Nicole is actually going to lead
657
00:24:54,734 --> 00:24:57,094
our power pause today. And so will you
658
00:24:57,134 --> 00:24:58,934
please take it away?Tell us a little bit
659
00:24:58,934 --> 00:25:00,654
about what it's going to be. And then
660
00:25:00,814 --> 00:25:02,574
take us through it, please.
661
00:25:03,254 --> 00:25:06,014
Amazing. I'm gonna do something that
662
00:25:06,014 --> 00:25:08,174
you guys have heard of a million times.
663
00:25:08,174 --> 00:25:10,014
But here's what you don't know about it
664
00:25:10,334 --> 00:25:12,894
is that in 2 minutes or less with
665
00:25:12,894 --> 00:25:14,974
balanced breath work, you can literally
666
00:25:14,974 --> 00:25:16,454
change your stress response and your
667
00:25:16,454 --> 00:25:19,374
biochemical response. So oftentimes
668
00:25:19,374 --> 00:25:21,534
people don't do breath work. They're
669
00:25:21,534 --> 00:25:22,574
like, oh yeah, I've heard of box
670
00:25:22,574 --> 00:25:23,614
breathing. I've heard of balanced
671
00:25:23,614 --> 00:25:26,094
breathing. Yet they don't do it
672
00:25:26,334 --> 00:25:28,574
because they think they need 10 minutes
673
00:25:28,574 --> 00:25:30,574
or they need a certain song or they need
674
00:25:30,574 --> 00:25:33,134
to be guided. But the truth is you could
675
00:25:33,134 --> 00:25:35,054
be in a confrontational conversation. You
676
00:25:35,054 --> 00:25:36,974
can close your mouth, breathe in and out
677
00:25:36,974 --> 00:25:38,694
through your nose and start counting and
678
00:25:38,694 --> 00:25:40,494
you biochemically will change and you
679
00:25:40,494 --> 00:25:41,574
will start to change that social
680
00:25:41,574 --> 00:25:43,694
engagement center so that you can hear
681
00:25:43,694 --> 00:25:46,174
and communicate better. And
682
00:25:46,494 --> 00:25:48,414
I don't want to teach you something fancy
683
00:25:48,414 --> 00:25:50,014
and you think you need the fancy thing.
684
00:25:50,254 --> 00:25:52,414
You don't. You need the simple thing and
685
00:25:52,414 --> 00:25:54,614
you need to do it regularly and you'll
686
00:25:54,614 --> 00:25:57,134
begin to see those changes. So we are
687
00:25:57,134 --> 00:26:00,095
going to do a four by 4-4 seconds in.
688
00:26:00,335 --> 00:26:03,295
4 seconds out. Now at the end of it,
689
00:26:03,455 --> 00:26:05,855
we are going to finish up with deep
690
00:26:05,855 --> 00:26:07,775
breaths in and then we're going to hum
691
00:26:07,775 --> 00:26:10,175
our way out. Humming is a way to get that
692
00:26:10,175 --> 00:26:12,615
vagus nerve to really activate. So we're
693
00:26:12,615 --> 00:26:14,455
going to do just a few rounds of 4 by 4,
694
00:26:14,455 --> 00:26:15,615
and then we're going to finish with
695
00:26:15,615 --> 00:26:16,855
humming. And you guys are going to
696
00:26:16,855 --> 00:26:19,295
immediately feel the change. So first
697
00:26:19,295 --> 00:26:20,895
thing, go ahead and close your eyes as
698
00:26:20,895 --> 00:26:23,535
long as you're not driving and check in
699
00:26:23,535 --> 00:26:25,375
with your body. Just do a quick scan up
700
00:26:25,375 --> 00:26:28,095
from your toes. all the way
701
00:26:28,095 --> 00:26:30,415
through those hips, your
702
00:26:30,415 --> 00:26:32,735
spine, that mid back, your
703
00:26:32,735 --> 00:26:35,375
chest, neck, head,
704
00:26:35,535 --> 00:26:38,015
face, and just know anything with
705
00:26:38,015 --> 00:26:40,335
curiosity, not to change it, but anything
706
00:26:40,335 --> 00:26:42,015
that just feels like it wants some more
707
00:26:42,015 --> 00:26:44,815
attention. Now I want you to
708
00:26:44,815 --> 00:26:46,535
begin, we're gonna begin with just a big
709
00:26:46,535 --> 00:26:48,255
deep breath in with everybody, big deep
710
00:26:48,255 --> 00:26:49,735
breath in, collective energy, big deep
711
00:26:49,735 --> 00:26:52,655
breath in, through your nose, and then
712
00:26:52,655 --> 00:26:53,895
let it out through your nose or mouth,
713
00:26:55,095 --> 00:26:57,735
all the way out. And then I want you to
714
00:26:57,735 --> 00:26:59,295
breathe in through your nose.
715
00:26:59,615 --> 00:27:02,255
234 out your
716
00:27:02,655 --> 00:27:03,455
nose
717
00:27:03,775 --> 00:27:06,415
234
718
00:27:06,735 --> 00:27:07,375
in
719
00:27:07,695 --> 00:27:10,655
234 and
720
00:27:10,655 --> 00:27:11,215
out
721
00:27:11,615 --> 00:27:14,535
234 all through your
722
00:27:14,535 --> 00:27:15,375
nose in
723
00:27:15,775 --> 00:27:18,615
234 and
724
00:27:18,655 --> 00:27:19,135
out
725
00:27:19,535 --> 00:27:22,175
234
726
00:27:22,255 --> 00:27:24,175
in. We're just balancing our system,
727
00:27:24,175 --> 00:27:26,415
balancing our chemicals and out.
728
00:27:29,215 --> 00:27:31,135
And in, two,
729
00:27:31,695 --> 00:27:34,255
three, four, and out,
730
00:27:34,735 --> 00:27:37,375
two, three, four,
731
00:27:37,455 --> 00:27:39,615
and in. Beginning to
732
00:27:39,615 --> 00:27:42,575
focus internally and out.
733
00:27:43,215 --> 00:27:45,775
Focus where your breath is on the inside.
734
00:27:46,255 --> 00:27:49,056
In, two, three,
735
00:27:49,376 --> 00:27:51,936
four, and out, two,
736
00:27:52,496 --> 00:27:55,416
three, four. In, can you
737
00:27:55,416 --> 00:27:57,616
trace that breath?In through your nose,
738
00:27:58,096 --> 00:27:59,296
down through your throat, into your
739
00:27:59,296 --> 00:28:01,776
lungs, and out, out of your
740
00:28:01,776 --> 00:28:04,616
lungs, out of your throat, and out of
741
00:28:04,616 --> 00:28:06,576
your nose. In,
742
00:28:06,976 --> 00:28:09,696
two, three, four,
743
00:28:09,696 --> 00:28:11,696
and out, two,
744
00:28:12,176 --> 00:28:15,056
three, four. In on
745
00:28:15,056 --> 00:28:17,056
the inside of your body,
746
00:28:17,776 --> 00:28:18,816
and out.
747
00:28:21,936 --> 00:28:24,016
One more, in, two,
748
00:28:24,656 --> 00:28:27,296
three, four, and out,
749
00:28:27,776 --> 00:28:30,416
two, three, four. We're going to take a
750
00:28:30,416 --> 00:28:33,056
big deep breath in through your nose.
751
00:28:33,136 --> 00:28:34,576
Now, when you breathe out, what you're
752
00:28:34,576 --> 00:28:35,656
going to do is breathe out through your
753
00:28:35,656 --> 00:28:36,976
nose and you're going to hum like this.
754
00:28:37,136 --> 00:28:37,376
Umm
755
00:28:47,536 --> 00:28:48,976
And then take another big deep breath in.
756
00:28:50,776 --> 00:28:52,656
And maybe change the way you hum. Change
757
00:28:52,656 --> 00:28:53,136
it up. Umm
758
00:29:03,776 --> 00:29:06,656
Big deep breath in. Belly, ribs, chest,
759
00:29:06,656 --> 00:29:08,976
huge expansion. Relax those
760
00:29:08,976 --> 00:29:10,776
shoulders if they're tight, give them a
761
00:29:10,776 --> 00:29:13,216
little roll and keep them relaxed as you
762
00:29:13,216 --> 00:29:15,216
hum out on the next one. Umm
763
00:29:23,456 --> 00:29:25,096
Last one. Let's add one more thing. Big
764
00:29:25,096 --> 00:29:25,616
deep breath in.
765
00:29:27,856 --> 00:29:30,576
Relax those shoulders. As you hum
766
00:29:30,576 --> 00:29:32,376
out, I want you to turn your head to the
767
00:29:32,376 --> 00:29:34,256
left and to the right. So umm
768
00:29:42,177 --> 00:29:44,497
beautiful. And then just blinking those
769
00:29:44,497 --> 00:29:45,777
eyes up and then coming right back to
770
00:29:45,777 --> 00:29:48,737
now, it's actually impossible to have
771
00:29:48,737 --> 00:29:50,737
improper breathing mechanics and to keep
772
00:29:50,737 --> 00:29:53,697
your traps, these shoulder muscles tight
773
00:29:54,017 --> 00:29:56,337
if you turn your head. So humming,
774
00:29:56,337 --> 00:29:58,537
activating both sides of that vagus nerve
775
00:29:58,737 --> 00:30:00,337
at the same time that you're turning your
776
00:30:00,337 --> 00:30:02,737
head, you can't keep that tightness, that
777
00:30:02,737 --> 00:30:04,057
tension in your neck and shoulders
778
00:30:04,057 --> 00:30:06,257
anymore. Wow,
779
00:30:06,977 --> 00:30:09,457
I love that. Thank you. That was such a
780
00:30:09,457 --> 00:30:12,377
beautiful way to drop in. And you
781
00:30:12,377 --> 00:30:14,257
experienced how quickly we made a shift,
782
00:30:14,257 --> 00:30:15,937
right?You just made a shift at the level
783
00:30:15,977 --> 00:30:17,777
of your nervous system and your
784
00:30:17,777 --> 00:30:19,297
neurochemicals. Oh, my goodness, gold
785
00:30:19,297 --> 00:30:21,537
starts for you. So that is the power of a
786
00:30:21,537 --> 00:30:23,297
power pause. Thank you, Dr. Nicole, for
787
00:30:23,297 --> 00:30:25,937
leading us through that. So if you are
788
00:30:25,937 --> 00:30:27,577
watching this video on its own, this
789
00:30:27,577 --> 00:30:30,177
video is actually part of a full episode
790
00:30:30,217 --> 00:30:31,617
of the Movement, Mind, and Meaning
791
00:30:31,617 --> 00:30:33,537
podcast, where Dr. Nicole and I go much
792
00:30:33,537 --> 00:30:35,337
deeper into this conversation. So the
793
00:30:35,337 --> 00:30:37,457
link forthat will be in the description
794
00:30:37,457 --> 00:30:39,977
of this power pause video. But if you
795
00:30:39,977 --> 00:30:41,857
happen to be listening to this podcast
796
00:30:41,857 --> 00:30:43,377
and you're thinking, I want to see what
797
00:30:43,377 --> 00:30:44,777
she's talking about, take me through it,
798
00:30:44,777 --> 00:30:46,617
Dr. Nicole, make sure to check out the
799
00:30:46,617 --> 00:30:48,337
link in the podcast description that will
800
00:30:48,337 --> 00:30:50,257
take you through the video so you can see
801
00:30:50,257 --> 00:30:51,737
it if you're a visual learner, like some
802
00:30:51,737 --> 00:30:53,497
of us are, that's a great way for you to
803
00:30:53,537 --> 00:30:55,297
have that experience. So make sure to
804
00:30:55,297 --> 00:30:58,137
check out the full experience in the
805
00:30:58,137 --> 00:31:00,097
description. And thank you so much, Dr.
806
00:31:00,097 --> 00:31:03,057
Nicole, appreciate that. And now
807
00:31:03,977 --> 00:31:06,657
As we wrap up our time together today, is
808
00:31:06,657 --> 00:31:08,017
there anything else, if you just have a
809
00:31:08,017 --> 00:31:09,537
little minute and you do a little scan,
810
00:31:09,777 --> 00:31:12,337
is there anything else when it comes to
811
00:31:12,737 --> 00:31:14,737
shifting our inner conversation, because
812
00:31:14,737 --> 00:31:16,257
we know it starts within ourselves and
813
00:31:16,257 --> 00:31:17,697
that's gonna contribute to the whole of
814
00:31:17,697 --> 00:31:19,537
this conversation around mental health
815
00:31:19,537 --> 00:31:22,457
and and navigating challenges of anxiety
816
00:31:22,457 --> 00:31:24,138
and depression and whatever else shows up
817
00:31:24,138 --> 00:31:25,938
for us. Is there anything else from your
818
00:31:25,938 --> 00:31:27,378
perspective, from your professional
819
00:31:27,378 --> 00:31:29,618
opinion thatwould be really supportive
820
00:31:29,618 --> 00:31:31,698
for us to know in our hearts, right?Not
821
00:31:31,698 --> 00:31:32,898
know logically, because now we're
822
00:31:32,898 --> 00:31:34,138
learning about the nervous system and oh,
823
00:31:34,138 --> 00:31:36,498
this is cool. I'm cool. But in your
824
00:31:36,498 --> 00:31:38,338
heart, is there anything else that would
825
00:31:38,338 --> 00:31:40,538
be something you wanted to kind of add
826
00:31:40,538 --> 00:31:42,258
and end our conversation with?I
827
00:31:43,378 --> 00:31:45,218
think the biggest thing that I've learned
828
00:31:45,218 --> 00:31:47,378
is two things.
829
00:31:48,178 --> 00:31:51,058
Your mental wellness is
830
00:31:51,058 --> 00:31:52,338
not a you problem.
831
00:31:54,178 --> 00:31:55,578
It is a
832
00:31:56,858 --> 00:31:59,458
nervous system problem, it is even
833
00:31:59,458 --> 00:32:01,538
society's problem.
834
00:32:02,178 --> 00:32:04,018
And that doesn't mean that you can't
835
00:32:04,018 --> 00:32:05,818
change it, but you have to change it with
836
00:32:05,818 --> 00:32:08,658
the proper protocols. And that
837
00:32:08,658 --> 00:32:10,658
really means continuing to feed into that
838
00:32:10,658 --> 00:32:13,218
nervous system centered care. Without it,
839
00:32:13,218 --> 00:32:15,218
you will continue to berate yourself and
840
00:32:15,218 --> 00:32:17,178
run around in circles of burnout and
841
00:32:17,178 --> 00:32:19,618
anxiety, and constantly think that you're
842
00:32:19,618 --> 00:32:21,538
missing something. And that's what I mean
843
00:32:21,538 --> 00:32:24,098
when I say it's not a you problem. You
844
00:32:24,098 --> 00:32:26,738
aren't doing anything wrong to be in the
845
00:32:26,738 --> 00:32:29,458
state where you're at. And there are very
846
00:32:29,458 --> 00:32:32,178
simple fixes to continue to move forward.
847
00:32:32,578 --> 00:32:35,458
Five minutes or less can literally
848
00:32:35,458 --> 00:32:37,218
change your entire state, your
849
00:32:37,218 --> 00:32:39,538
biochemical, your nervous system, how
850
00:32:39,538 --> 00:32:41,538
things are activating, and the way that
851
00:32:41,538 --> 00:32:44,258
you move through life. So keep it easy.
852
00:32:44,258 --> 00:32:46,298
Keep it simple. When we're already burnt
853
00:32:46,298 --> 00:32:48,578
out and anxious, it's not a good place to
854
00:32:48,578 --> 00:32:51,258
move from adding big, complex things to
855
00:32:51,258 --> 00:32:54,098
your life. AndI just
856
00:32:54,098 --> 00:32:56,218
want you to know that we're here and
857
00:32:56,218 --> 00:32:57,978
there's a lot of us that are coming to
858
00:32:58,018 --> 00:33:00,178
really be a part of this community care
859
00:33:00,458 --> 00:33:01,858
and we're ready to listen to you, we're
860
00:33:01,858 --> 00:33:04,658
ready to hold space for you and be true
861
00:33:04,698 --> 00:33:05,858
and authentic together.
862
00:33:08,698 --> 00:33:11,139
Umm I love that and that's you highlight
863
00:33:11,139 --> 00:33:12,499
so many beautiful points throughout our
864
00:33:12,499 --> 00:33:14,259
time together but really what you did
865
00:33:14,259 --> 00:33:16,899
there is because we we can often
866
00:33:17,459 --> 00:33:20,339
tend to place a lot of blame and shame on
867
00:33:20,339 --> 00:33:23,059
ourselves and so what we're learning here
868
00:33:23,059 --> 00:33:25,699
ishow we're responding to stressful
869
00:33:25,699 --> 00:33:27,379
events and whether those are outside of
870
00:33:27,379 --> 00:33:30,179
us, inside of us, real, imagined. This is
871
00:33:30,259 --> 00:33:32,419
biologically hardwired. This
872
00:33:32,899 --> 00:33:35,139
system that we've got is amazing, but
873
00:33:35,139 --> 00:33:37,539
it's it's an older model, you know and
874
00:33:37,539 --> 00:33:39,459
it's it's updating and gradually, but
875
00:33:39,459 --> 00:33:40,739
through these power pauses, through these
876
00:33:40,739 --> 00:33:42,419
tools, we are making these updated
877
00:33:42,419 --> 00:33:44,699
shifts. We want to look at this with this
878
00:33:44,699 --> 00:33:47,059
lens of this compassionate curiosity,
879
00:33:47,059 --> 00:33:48,579
which we talk a lot about here that
880
00:33:48,579 --> 00:33:50,299
you've so beautifully brought to the
881
00:33:50,299 --> 00:33:52,339
table of of how we can begin to shift our
882
00:33:52,339 --> 00:33:54,659
relationship with this. And really create
883
00:33:54,659 --> 00:33:56,659
community and conversation around all of
884
00:33:56,659 --> 00:33:58,579
these aspects. And so thank you for that.
885
00:33:58,579 --> 00:34:01,139
And so because I know people are going to
886
00:34:01,139 --> 00:34:02,899
want to connect with you and learn more
887
00:34:02,899 --> 00:34:04,699
and go deeper. Tell us a little bit about
888
00:34:04,699 --> 00:34:07,259
what you've got coming up and how people
889
00:34:07,259 --> 00:34:09,779
can get connected with you. Amazing,
890
00:34:09,779 --> 00:34:12,579
our coaching academy is opening up, so
891
00:34:12,619 --> 00:34:14,099
I'm really excited. This is our eighth
892
00:34:14,099 --> 00:34:16,499
cohort, which is just wild.
893
00:34:17,339 --> 00:34:19,699
And really inside of there, we are
894
00:34:19,699 --> 00:34:21,699
teaching this nervous system centered
895
00:34:21,779 --> 00:34:24,419
care. So if you are someone that you
896
00:34:24,419 --> 00:34:26,419
know that your life purpose, you're like,
897
00:34:26,419 --> 00:34:29,139
if I can just know at the end of the
898
00:34:29,139 --> 00:34:31,459
day or the end of my life that I changed
899
00:34:31,459 --> 00:34:34,019
at least one person's life. Then I
900
00:34:34,019 --> 00:34:36,899
know that I did my job. That is who
901
00:34:36,899 --> 00:34:38,979
this is for. This is for people who
902
00:34:38,979 --> 00:34:41,859
really want to be change makers. Yet
903
00:34:41,859 --> 00:34:43,299
they're also running around. They're
904
00:34:43,299 --> 00:34:45,859
experiencing burnout and anxiety, and
905
00:34:45,859 --> 00:34:47,779
they're like, how do I change someone's
906
00:34:47,779 --> 00:34:50,579
life when I'm feeling this way
907
00:34:50,579 --> 00:34:52,339
and I don't know how to consistently show
908
00:34:52,419 --> 00:34:55,099
up?This will not only teach you the
909
00:34:55,099 --> 00:34:57,939
skills, but also give you tons of skills,
910
00:34:57,939 --> 00:34:59,780
nervous system centered care that you can
911
00:34:59,820 --> 00:35:01,140
immediately go and share with your
912
00:35:01,140 --> 00:35:03,140
family, share with your friends, share
913
00:35:03,140 --> 00:35:05,340
with your clients. I do not want to
914
00:35:05,340 --> 00:35:07,980
gatekeep this information. Honestly, this
915
00:35:07,980 --> 00:35:10,180
is really learning how to operate your
916
00:35:10,180 --> 00:35:12,260
own body. Your own biological system is a
917
00:35:12,260 --> 00:35:15,220
human right. And for some reason,
918
00:35:15,380 --> 00:35:17,180
we have literally hid all that
919
00:35:17,180 --> 00:35:18,900
information and piled a bunch of dirt on
920
00:35:18,900 --> 00:35:21,540
it. And people don't understand how to
921
00:35:21,540 --> 00:35:22,980
listen to their body, listen to their
922
00:35:22,980 --> 00:35:25,620
mind, and really step through processes
923
00:35:25,620 --> 00:35:27,180
that can support themselves and support
924
00:35:27,180 --> 00:35:28,780
those around them. And I know that that's
925
00:35:28,780 --> 00:35:31,140
what you want. If you wanna be a change
926
00:35:31,140 --> 00:35:33,380
maker, you want deeper connections, and
927
00:35:33,380 --> 00:35:35,460
this is the perfect place to come. And
928
00:35:35,780 --> 00:35:37,660
you can come check out, I'm also doing a
929
00:35:38,420 --> 00:35:40,740
free workshop called the Body Blueprint,
930
00:35:40,740 --> 00:35:43,340
so five minute protocol. to
931
00:35:43,380 --> 00:35:45,180
improve your stress, your anxiety, and
932
00:35:45,180 --> 00:35:47,540
your energy immediately. And so if that
933
00:35:47,540 --> 00:35:49,220
interests you, those links are there. The
934
00:35:49,220 --> 00:35:51,380
replays will be up, but you can join us
935
00:35:51,380 --> 00:35:53,460
live. If you happen to hear the show on
936
00:35:53,460 --> 00:35:55,860
lunch, we're going to be live the next
937
00:35:55,860 --> 00:35:58,260
day. And if not, you guys can catch the
938
00:35:58,260 --> 00:36:00,180
replays. Just go to the exact same link
939
00:36:00,540 --> 00:36:02,500
and anything on Instagram. You guys can
940
00:36:02,500 --> 00:36:04,420
follow me @mobilityathletes on Instagram.
941
00:36:05,700 --> 00:36:07,660
Beautiful. Well, thank you so much. And
942
00:36:07,660 --> 00:36:08,900
all of those links will be in the show
943
00:36:08,900 --> 00:36:10,580
notes and in the description. So make
944
00:36:10,580 --> 00:36:13,300
sure toFirstly, take a
945
00:36:13,300 --> 00:36:15,540
little screenshot and tag us both on
946
00:36:15,540 --> 00:36:17,460
Instagram and let us know what landed for
947
00:36:17,460 --> 00:36:19,220
you. And then of course, follow Dr.
948
00:36:19,220 --> 00:36:20,900
Nicolens and check out all those
949
00:36:20,900 --> 00:36:22,580
beautiful resources she just mentioned.
950
00:36:23,060 --> 00:36:25,220
And thank you so much. It's been super
951
00:36:25,220 --> 00:36:26,940
lovely chatting with you today. Thank you
952
00:36:26,940 --> 00:36:29,220
for being here. Thank you so much for
953
00:36:29,220 --> 00:36:31,500
having me, Megan. And thank you for just
954
00:36:31,500 --> 00:36:32,980
continuing to be of service and sharing
955
00:36:32,980 --> 00:36:34,740
your gifts with the world and bringing
956
00:36:34,820 --> 00:36:36,620
others of us on the journey upwards with
957
00:36:36,620 --> 00:36:39,260
you. Umm Thank you. I received
958
00:36:39,260 --> 00:36:41,860
that. And you, you as well, you're doing
959
00:36:41,860 --> 00:36:44,260
such beautiful work and shifting people's
960
00:36:44,260 --> 00:36:45,621
understanding and giving them really
961
00:36:45,621 --> 00:36:48,581
practical and and efficient tools because
962
00:36:48,581 --> 00:36:49,741
we like things that are fast and
963
00:36:49,741 --> 00:36:51,541
effective, don't we?In our speedy
964
00:36:51,541 --> 00:36:52,741
Gonzalez world that we lived in,
965
00:36:54,661 --> 00:36:55,821
I want to hurry up and slow down and
966
00:36:55,821 --> 00:36:57,981
relax. Oh, the irony. We could talk about
967
00:36:57,981 --> 00:36:59,301
that another time. But ohh
968
00:37:01,141 --> 00:37:03,301
thank you so much, everyone, for tuning
969
00:37:03,301 --> 00:37:05,701
into this episode of the Movement Mind
970
00:37:05,741 --> 00:37:08,261
and Meaning podcast, giving you mind and
971
00:37:08,261 --> 00:37:10,381
body tools to thrive beyond anxiety and
972
00:37:10,381 --> 00:37:12,541
depression and really getting to the core
973
00:37:12,541 --> 00:37:14,061
of it, getting down to the root of it and
974
00:37:14,061 --> 00:37:15,901
giving you tools that actually work. No
975
00:37:15,901 --> 00:37:18,181
fluffy stuff here. We're all about that
976
00:37:18,181 --> 00:37:19,541
good stuff that, yes, it might be
977
00:37:19,541 --> 00:37:20,821
thousands of years old if we're talking
978
00:37:20,821 --> 00:37:22,901
about yoga. Well, maybe 1990s if we're
979
00:37:22,901 --> 00:37:24,501
talking about the polyvagal theory, but
980
00:37:24,581 --> 00:37:27,221
it's actually the same thing. But you
981
00:37:28,421 --> 00:37:29,941
know, I don't want to spoil it for you,
982
00:37:30,181 --> 00:37:32,061
but you already know that because you
983
00:37:32,101 --> 00:37:33,901
know and so you're here. And thank you
984
00:37:33,901 --> 00:37:35,421
for being a seeker. Thank you for being
985
00:37:35,421 --> 00:37:37,221
here and and you matter and you are
986
00:37:37,221 --> 00:37:38,941
beautiful and worthy and deserving and
987
00:37:39,021 --> 00:37:41,141
all of the magical things. And no more
988
00:37:41,141 --> 00:37:42,621
listening to what your mind says because
989
00:37:42,621 --> 00:37:43,941
it talks a lot of shit a lot of the time.
990
00:37:43,941 --> 00:37:45,541
So let's talk about it. Let's come back
991
00:37:45,541 --> 00:37:46,981
into the heart and that beautiful nervous
992
00:37:46,981 --> 00:37:49,341
system of yours and let it guide you and
993
00:37:49,341 --> 00:37:51,901
let it be from that place of truth and
994
00:37:51,901 --> 00:37:53,541
authenticity. And so thank you for being
995
00:37:53,541 --> 00:37:55,301
here. Reach out with any questions. Make
996
00:37:55,301 --> 00:37:56,781
sure to check out Doctor Nicole's link.
997
00:37:56,901 --> 00:37:59,501
in the show notes. And if you happen to
998
00:37:59,501 --> 00:38:00,861
just be listening, go over and do the
999
00:38:00,861 --> 00:38:02,421
video with us. And there's also a bunch
1000
00:38:02,421 --> 00:38:03,861
of other power pauses over there that'll
1001
00:38:03,861 --> 00:38:05,981
be really supportive for you as well. So
1002
00:38:05,981 --> 00:38:07,701
until next time, take good care. Thank
1003
00:38:07,701 --> 00:38:08,821
you for being here. Bye-bye. All
1004
00:38:13,701 --> 00:38:14,501
right.
