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:

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

269
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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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00:10:40,046 --> 00:10:42,966
wellness, please?Yes, I would

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love to preface to that there research

283
00:10:45,766 --> 00:10:48,686
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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00:10:53,926 --> 00:10:56,366
note your sensitivity to stress. And you

287
00:10:56,366 --> 00:10:58,166
don't need, it's it's free. Like every

288
00:10:58,166 --> 00:10:59,566
test that I'm getting ready to talk about

289
00:10:59,606 --> 00:11:01,766
is is free. Heart rate

290
00:11:01,766 --> 00:11:04,326
variability, you need a wearable,

291
00:11:04,406 --> 00:11:06,766
but a lot of people have them. So it's

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00:11:06,766 --> 00:11:08,646
it's fairly easy access and it's free.

293
00:11:08,886 --> 00:11:10,686
And that tells you how healthy your

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nervous system is, specifically your

295
00:11:12,246 --> 00:11:13,886
vagus nerve, which we can dive into

296
00:11:13,926 --> 00:11:16,806
deeper if we want to. And then

297
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grip test score, you can go in,

298
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almost any physical therapist,

299
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occupational therapist, personal

300
00:11:22,726 --> 00:11:24,566
trainers, a lot of timeshave them. Grip

301
00:11:24,566 --> 00:11:26,886
test score also gives you your readiness.

302
00:11:26,886 --> 00:11:29,846
How ready are you for stress?And

303
00:11:29,846 --> 00:11:31,846
then the one that we're also talking

304
00:11:31,846 --> 00:11:34,806
about here is spinal mobility. So how

305
00:11:34,806 --> 00:11:37,366
flexible are the three parts of your

306
00:11:37,366 --> 00:11:39,126
spine?So we have your neck, we've got

307
00:11:39,126 --> 00:11:40,607
your mid back, you know, that area in

308
00:11:40,607 --> 00:11:41,927
between your shoulder blades and then

309
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your lower back. The reason that this is

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so essential, like as I learned this,I

311
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mean, obviously, I have 51

312
00:11:49,447 --> 00:11:51,127
certifications. I have a doctorate's

313
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degree. I'm obsessed with learning,

314
00:11:53,087 --> 00:11:55,727
obsessed with it. But I had never started

315
00:11:55,727 --> 00:11:57,767
putting all of the pieces together. But

316
00:11:57,767 --> 00:12:00,407
when my own mental health was a

317
00:12:00,407 --> 00:12:02,127
battle I was going through, all of a

318
00:12:02,127 --> 00:12:03,727
sudden, all the pieces started falling

319
00:12:03,727 --> 00:12:06,047
together. And I realized that as a

320
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physical therapist, I had access to

321
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training that other people needed that

322
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they didn't have yet. And so

323
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first, let's talk about the neck. So if

324
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you guys can imagine when we go into

325
00:12:18,567 --> 00:12:21,367
fight or flight, our pupils

326
00:12:21,367 --> 00:12:24,007
actually change. Well, the reason that

327
00:12:24,007 --> 00:12:26,367
this is important is that the more

328
00:12:26,367 --> 00:12:29,207
restricted we are on our

329
00:12:29,367 --> 00:12:32,087
head and neck, the more we will

330
00:12:32,087 --> 00:12:35,047
actually fall into either dorsal vagal

331
00:12:35,047 --> 00:12:37,927
freeze mode or into fight or

332
00:12:37,927 --> 00:12:40,247
flight. And so research has

333
00:12:40,247 --> 00:12:42,967
shown when we lack that peripheral

334
00:12:42,967 --> 00:12:45,287
vision, when we lack good

335
00:12:45,287 --> 00:12:47,687
motion, turning your head side to side,

336
00:12:47,687 --> 00:12:50,407
chin down or looking up, your brain

337
00:12:50,407 --> 00:12:53,047
says I can't see the threats that are

338
00:12:53,047 --> 00:12:56,007
around me. We are at risk now.

339
00:12:56,727 --> 00:12:58,847
So if you've ever gotten in the car and

340
00:12:58,847 --> 00:13:00,647
you've you're like, man, my neck feels so

341
00:13:00,647 --> 00:13:02,887
stiff and you go to drive and you can't

342
00:13:02,887 --> 00:13:04,727
like turn and look or you're like, I

343
00:13:04,727 --> 00:13:06,687
can't actually turn and rotate to look

344
00:13:06,687 --> 00:13:08,967
behind me anymore. Your

345
00:13:08,967 --> 00:13:11,767
brain is still having that same

346
00:13:11,767 --> 00:13:13,887
fear every moment that you're walking

347
00:13:13,887 --> 00:13:15,247
around, every moment that you're sitting

348
00:13:15,247 --> 00:13:17,967
at your desk. And so that became

349
00:13:17,967 --> 00:13:20,007
monumental to teach people.

350
00:13:20,487 --> 00:13:22,887
Then your mid back and your low back,

351
00:13:23,207 --> 00:13:25,287
that is where all of your nerves that

352
00:13:25,287 --> 00:13:27,528
create your sympathetic or your fight or

353
00:13:27,528 --> 00:13:29,608
flight system, that's where they come

354
00:13:29,608 --> 00:13:31,928
from. And so

355
00:13:32,408 --> 00:13:35,128
if you don't have good spinal mobility

356
00:13:35,128 --> 00:13:37,128
there, if you're not moving well in your

357
00:13:37,128 --> 00:13:39,128
low back and your mid back, then those

358
00:13:39,128 --> 00:13:42,008
signals are getting distorted. And if

359
00:13:42,008 --> 00:13:44,168
those signals are getting distorted, then

360
00:13:44,168 --> 00:13:46,808
the way that you respond to stress is

361
00:13:46,808 --> 00:13:49,688
going to get distorted too. So that means

362
00:13:50,008 --> 00:13:52,568
maybe there really is a threat and you're

363
00:13:52,568 --> 00:13:54,568
actually not able to go into fight or

364
00:13:54,568 --> 00:13:56,368
flight the way that we would expect you

365
00:13:56,368 --> 00:13:58,648
to to protect yourself. Or

366
00:13:58,968 --> 00:14:01,848
maybe there is no threat whatsoever, but

367
00:14:01,848 --> 00:14:03,608
because you're constantly tight and

368
00:14:03,608 --> 00:14:05,288
hunched and I'm round, I know we're on a

369
00:14:05,288 --> 00:14:07,448
podcast, but I'm rounding my shoulders.

370
00:14:07,768 --> 00:14:10,288
You know, that reaction of staying like

371
00:14:10,288 --> 00:14:13,048
that is why our mid backs are so

372
00:14:13,048 --> 00:14:15,688
tight. It is a constant signal to your

373
00:14:15,688 --> 00:14:18,568
brain. I am under threat. I'm under

374
00:14:18,568 --> 00:14:21,128
threat. And a good way to think about

375
00:14:21,128 --> 00:14:22,968
this is if someone came up and punched

376
00:14:22,968 --> 00:14:25,368
you in the stomach, what would you do?

377
00:14:26,248 --> 00:14:28,648
You would hunch over,right?You would tuck

378
00:14:28,648 --> 00:14:31,048
your tuck your chin down, you would hunch

379
00:14:31,048 --> 00:14:33,848
over, you'd pull your arms in. If

380
00:14:33,848 --> 00:14:35,448
you've ever seen anybody that has a

381
00:14:35,448 --> 00:14:38,168
neurological injury, like a brain brain

382
00:14:38,168 --> 00:14:40,088
injury stroke, this is what they'll do.

383
00:14:41,368 --> 00:14:43,528
And it's also what we do when we fall

384
00:14:43,528 --> 00:14:46,488
into bad posture. We also come into that

385
00:14:46,488 --> 00:14:48,168
or a lot of people will sleep that way

386
00:14:48,168 --> 00:14:50,848
all hunched over. You're just sending a

387
00:14:50,848 --> 00:14:53,408
signal that says I'm not safe the

388
00:14:53,408 --> 00:14:54,248
entire time.

389
00:14:56,488 --> 00:14:59,048
Well,I'm just going to put this right

390
00:14:59,048 --> 00:15:01,608
here, that yoga for thousands of years

391
00:15:01,608 --> 00:15:03,528
has been talking about the importance of

392
00:15:03,528 --> 00:15:06,168
spinal mobility. Joseph Pilates said,

393
00:15:06,168 --> 00:15:07,568
You're only as young as your spine is

394
00:15:07,568 --> 00:15:10,368
flexible. But Dr. Nicole is talking about

395
00:15:10,568 --> 00:15:12,328
from a realistic, hopefully really

396
00:15:12,328 --> 00:15:14,649
understandable level, and thank you for

397
00:15:14,649 --> 00:15:17,089
using explanations that make sense to a

398
00:15:17,089 --> 00:15:19,489
lot of people, the impact of the way that

399
00:15:19,489 --> 00:15:21,689
we hold our body on our nervous system.

400
00:15:22,089 --> 00:15:25,049
And many people have heard, I say it all

401
00:15:25,049 --> 00:15:26,089
the time, maybe you've heard it

402
00:15:26,089 --> 00:15:28,249
elsewhere, that thatstatement that came

403
00:15:28,249 --> 00:15:30,009
out a few years ago about how sitting is

404
00:15:30,009 --> 00:15:32,089
the new smoking and the correlation

405
00:15:32,089 --> 00:15:34,129
between the amount of sitting we do and

406
00:15:34,129 --> 00:15:36,249
you know metabolic disease, cancer,

407
00:15:36,489 --> 00:15:38,649
diabetes, so many different things. But

408
00:15:38,649 --> 00:15:40,689
what we're talking about here is another

409
00:15:40,689 --> 00:15:43,529
reason why sitting, especially in weak

410
00:15:43,529 --> 00:15:45,009
posture, which we're explaining there,

411
00:15:45,009 --> 00:15:46,969
and that contractive protective posture

412
00:15:47,369 --> 00:15:49,969
is so impactful for the

413
00:15:49,969 --> 00:15:52,889
quality of your life. Andultimately as

414
00:15:52,889 --> 00:15:54,489
well, the length of your life, but we

415
00:15:54,489 --> 00:15:56,129
won't go into that. But what you're

416
00:15:56,129 --> 00:15:57,609
talking about there kind of answers the

417
00:15:57,609 --> 00:15:59,769
next question that I had was about how,

418
00:16:00,169 --> 00:16:02,809
why is it essential that self-care

419
00:16:03,049 --> 00:16:05,329
happens at the level of the nervous

420
00:16:05,329 --> 00:16:08,169
system?And you just explained why spinal

421
00:16:08,169 --> 00:16:10,809
mobility and the tests that you're using

422
00:16:10,809 --> 00:16:12,169
and even just movements that we can do

423
00:16:12,169 --> 00:16:14,089
throughout the day is so impactful for

424
00:16:14,089 --> 00:16:15,689
that because of what's getting activated

425
00:16:15,689 --> 00:16:17,609
by way of the vagus nerve. But can you

426
00:16:17,609 --> 00:16:19,609
talk a little bit about that?Because I

427
00:16:19,609 --> 00:16:21,169
know that's one of the core tenets of

428
00:16:21,169 --> 00:16:23,289
what you do and howserve people about how

429
00:16:23,529 --> 00:16:26,409
nervous system centered care is really

430
00:16:26,409 --> 00:16:28,809
the only solution and the true solution.

431
00:16:28,809 --> 00:16:30,409
So let's talk about that. Let's unpack

432
00:16:30,409 --> 00:16:33,329
that a little bit. Oftentimes all

433
00:16:33,329 --> 00:16:35,209
of us know everyone, you wouldn't be

434
00:16:35,209 --> 00:16:36,969
listening to this podcast if you didn't

435
00:16:36,969 --> 00:16:38,889
believe in some sort of self-care, like

436
00:16:38,889 --> 00:16:40,769
you're just not even here, like if you

437
00:16:40,809 --> 00:16:43,609
don't believe in that. The problem that

438
00:16:43,609 --> 00:16:46,569
I've seen across many people is

439
00:16:46,569 --> 00:16:49,449
that they believe though that if they are

440
00:16:49,449 --> 00:16:51,449
still in fight or flight, right there

441
00:16:51,489 --> 00:16:53,129
that. And when I say fight or flight,

442
00:16:53,209 --> 00:16:55,889
that's the anxious feeling or that's

443
00:16:55,889 --> 00:16:58,129
also the feeling of like if anybody's

444
00:16:58,129 --> 00:16:59,649
ever walked in the door at their house

445
00:16:59,649 --> 00:17:02,009
and immediately felt rage, like they're

446
00:17:02,009 --> 00:17:04,010
like, I'm just so angry and this stuff's

447
00:17:04,010 --> 00:17:06,650
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

449
00:17:09,930 --> 00:17:12,490
shutdown, those pieces,

450
00:17:12,850 --> 00:17:15,370
which are really like, it could be

451
00:17:15,370 --> 00:17:17,850
functional freeze. I can do everything on

452
00:17:17,850 --> 00:17:20,730
my to-do list, but I don't feel connected

453
00:17:20,730 --> 00:17:22,490
to it. It's just, it's stuff that has to

454
00:17:22,490 --> 00:17:24,770
get done. So I'm just gonna wake up and

455
00:17:24,770 --> 00:17:26,650
do it, but there's no, there's no

456
00:17:26,650 --> 00:17:28,650
passion, there's no emotion behind it.

457
00:17:28,810 --> 00:17:31,290
It's just like blinders on, do the stuff.

458
00:17:31,450 --> 00:17:34,410
Or it can be the shame and

459
00:17:34,410 --> 00:17:36,810
the like more depressed down

460
00:17:37,370 --> 00:17:39,250
Getting in bed, covering up, not being

461
00:17:39,250 --> 00:17:40,490
able to move, not being able to

462
00:17:40,490 --> 00:17:43,290
socialize. So

463
00:17:43,290 --> 00:17:45,450
often people are having those experiences

464
00:17:45,490 --> 00:17:47,290
and what they're saying to themselves is

465
00:17:47,610 --> 00:17:50,090
I would feel better if I just had a more

466
00:17:50,090 --> 00:17:52,730
consistent self-care routine. If I was

467
00:17:52,730 --> 00:17:54,250
just more consistent with getting

468
00:17:54,250 --> 00:17:56,330
massages, if I was just more consistent

469
00:17:56,330 --> 00:17:58,410
with going to the gym, if I was just more

470
00:17:58,410 --> 00:18:00,330
consistent with eating better, then this

471
00:18:00,330 --> 00:18:03,050
would be better. That is

472
00:18:03,050 --> 00:18:05,050
partially true, but you're also

473
00:18:05,050 --> 00:18:08,010
gaslighting yourself. If you do

474
00:18:08,010 --> 00:18:10,050
not understand and no one is teaching you

475
00:18:10,050 --> 00:18:12,490
nervous system centered care, this is

476
00:18:12,490 --> 00:18:15,210
fairly new, like polyvagal theory, a

477
00:18:15,210 --> 00:18:16,570
lot of this kind of stuff, we're talking

478
00:18:16,570 --> 00:18:18,330
in the 90s, it hasn't been around

479
00:18:18,330 --> 00:18:21,050
forever, that it really shows us a

480
00:18:21,050 --> 00:18:23,370
more holistic plan. Is exercise important?

481
00:18:23,370 --> 00:18:25,370
Yes, but only as important as your

482
00:18:25,370 --> 00:18:27,730
nervous system can handle it. Like, if

483
00:18:27,770 --> 00:18:30,730
you can't handle exercise, then this is

484
00:18:30,730 --> 00:18:32,090
the people that are exercising and they

485
00:18:32,090 --> 00:18:34,570
can't lose any weight. like, these are

486
00:18:34,570 --> 00:18:37,370
the people who have to exercise to go to

487
00:18:37,370 --> 00:18:40,330
sleep. You're just shoving yourself up in

488
00:18:40,330 --> 00:18:42,170
your nervous system, till you get enough

489
00:18:42,170 --> 00:18:43,530
stress that your body just says, Oh,

490
00:18:43,530 --> 00:18:45,610
screw it, I'll shut down. It's not it's

491
00:18:45,610 --> 00:18:48,090
not healthy exercise. So if you're not

492
00:18:48,090 --> 00:18:49,370
focused on those things, that's why

493
00:18:49,370 --> 00:18:52,211
nervous system centered care is the

494
00:18:52,491 --> 00:18:54,891
only self-care plan that's actually going

495
00:18:54,891 --> 00:18:57,011
to work. that will actually stop the

496
00:18:57,011 --> 00:18:59,531
anxiety, the burnout, the cycles of

497
00:18:59,531 --> 00:19:01,931
exhaustion, and actually get you to the

498
00:19:01,931 --> 00:19:03,611
happy, healthy life that you want.

499
00:19:05,691 --> 00:19:07,331
Well, that's a very powerful statement

500
00:19:07,331 --> 00:19:08,451
you made right there, and I think that's

501
00:19:08,451 --> 00:19:09,731
so important for us. to

502
00:19:10,011 --> 00:19:12,691
recognize, and

503
00:19:12,691 --> 00:19:14,491
that's what we're here to do, right?The

504
00:19:14,491 --> 00:19:16,491
mind and body solutions and tools,

505
00:19:16,811 --> 00:19:18,611
because we wanna get to the root of it.

506
00:19:18,611 --> 00:19:19,971
We're not gonna go out into the garden

507
00:19:19,971 --> 00:19:21,371
and just pick the roots out, you know

508
00:19:21,371 --> 00:19:23,211
pick off the little bits of the of the

509
00:19:23,211 --> 00:19:25,611
dandelions. If we wanna make true change,

510
00:19:25,851 --> 00:19:27,451
we need to get down to the root. We need

511
00:19:27,451 --> 00:19:29,851
to get in there and excavate and like do

512
00:19:29,851 --> 00:19:31,851
the real important stuff. And what you're

513
00:19:31,851 --> 00:19:34,091
saying is that nervous system centered

514
00:19:34,091 --> 00:19:36,811
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.