[BODcast Episode 20] Optimizing Your Central Nervous System With Nadya Lutz

Hello and welcome everyone to today's Bodcast 

All about the nervous system and different

 

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Ways to optimize the nervous system we've been 

Talking all about the nervous system this month

 

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Uh because it control controls so many systems in 

Our body control so many physiological processes

 

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And so today we have the absolute pleasure of 

Hearing from Nadya lutz nadya is dedicated to

 

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The nervous system uh everything from brain health 

To your body's health your nerve health how it's

 

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All related neurology applied neurology and so she 

Is going to be teaching us so a little bit about

 

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Our nervous system as well as some ways we can 

Optimize our nervous system both with and without

 

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Technology so Nadya if you would like to introduce 

Yourself and your background a little bit more and

 

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Then we'll just jump right into this question and 

Answer session sure I’ve been helping people for

 

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Since 82 I think um kind of deal with their 

Health issues and I realized in 1999 that um

 

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Like if you don't deal with the brain then 

You're not going to be able to help someone

 

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So I started diving down into the neurology and 

Um vagus nerve is my absolute favorite because

 

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It um it attaches to almost all the major 

Organs it starts at your brain stem goes

 

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Behind your vocal cords and it controls your 

Whole central nervous system so by doing some

 

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Real simple tricks you can help a lot of people 

Almost everybody awesome so that actually leads

 

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Me to my first question and I’m not sure 

If you want to teach about this first but

 

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What are some of the things that we're up against 

In the 21st century that are that our ancestors

 

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Weren't and how are these things disrupting our 

Nervous system that's a good question I’m going

 

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To go to the next slide um this is just kind of 

How the nerve works so you can kind of get an

 

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Understanding of what you were dealing with with 

The vagus nerve um so our ancestors way back in

 

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The limbic brain right the old brain that was when 

They were hunting all the time and so when they

 

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Were breathing through their mouth it literally 

Meant a saber-toothed tiger was chasing him so

 

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That when your brain thinks that a saber-toothed 

Tiger is chasing it's going to shut down all

 

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Of these organs that are attached to the vagal 

Nerve because really the only thing you need is

 

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Adrenaline right to get away from that saber tooth 

Tiger so we're going to talk about breathing a lot

 

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Because it makes a huge difference when you do 

A certain type of breathing it just calms down

 

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The central nervous system so um I mean we have 

Computers we have technology we have all sorts

 

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Of craziness the last two years um I mean there's 

So much difference we used to have to hunt for our

 

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Food and be in nature all the time sleep on the 

Ground get grounding uh we're just so disconnected

 

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From nature in general you almost have to 

Work to be connected uh to nature I feel like

 

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So so do you want to go through a few of these 

So we've got this vagus nerve that's coming down

 

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And first of all what is the vagus nerve and 

What makes it different from our other nerves

 

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So it's the biggest nerve they call 

It the wandering nerve because it's so

 

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Long it starts at the brain stem and it goes all 

The way down to your pelvic floor and attaches

 

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To all your organs so it literally affects all 

Of our major organs in our body so uh it's very

 

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Very important it controls whether you're in rest 

And digest and your central nervous system

 

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Is calm and you're digesting your food well or 

Whether you're in that fight or flight and when

 

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You're in fight or flight it's really difficult to 

Get out of fight or flight it's like this vicious

 

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Circle right because you're in it and then 

You're freaked out and you're panicked and

 

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You don't even remember to do any of this stuff 

And it makes it worse and it's just like you're

 

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On this vicious little merry-go-round um so it's 

Good to start doing bagel work even if you don't

 

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Feel like you're really anxious or depressed or 

Anything that way you can get it really toned

 

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And when a stressor does come your way 

Hopefully it won't put you in federal flight

 

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Wow yeah so do you want to just read through 

Some of these things that it does in the blog yeah

 

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So it controls your eyes because the optic nerve 

Goes there it constricts the pupils you know when

 

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Someone has had a concussion that's what the 

Doctor looks like to see if it's constricting

 

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It controls your saliva if you think about what 

Your saliva does it helps break down your food

 

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Right so if we're not um getting the saliva coming 

Down into our food we're not digesting very well

 

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It controls your lungs that is a huge you can see 

How there are three different nerves that go back

 

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To the lungs so it's super important it controls 

Our swallowing because it's right in our trachea

 

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So a lot of people have Parkinson’s or alzheimer's 

And I should say this is just all education right

 

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Um it really controls everything your heartbeat 

It controls whether your heartbeat is beating

 

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Like you feel like you're just having a panic 

Attack or whether it's nice and calm and steady

 

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Um and then you have the whole colon it just 

Really controls whether you're digesting the

 

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Food or not bile release bladder issues 

Um all the way down to the pelvic floor

 

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So it's pretty cool yeah that's amazing I know 

One nerve yeah that's crazy so is this nerve does

 

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It work in both sympathetic and parasympathetic 

State like will it release both acetylcholine and

 

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Norepinephrine or does it only release like one 

Or the other yeah no it controls what's happening

 

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It tells your brain and your organs what to 

Do if it's if a saber-tooth tiger's taking

 

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Testing you that everything's just going to shut 

Down and so yeah cool well just to give you a real

 

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World example of this like I had a I have a new 

Client who's starting to get back into an exercise

 

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Regimen and he told me you know I designed a 

Circuit workout for him and I try not to make

 

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Him too intense at first because I know people are 

Just building up to it but he's like I got so sick

 

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Doing one of these circuit workouts like 

Just really nauseous and I’m like oh

 

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That's because cortisol and norepinephrine 

Redirect the blood away from your digestive

 

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Organs while you're exercising and so 

They like for example acetylcholine um

 

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They both act on capillary sphincters which 

Are directing where your blood is flowing and

 

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So if you're in rest and digest acetylcholine is 

Going to open up the capillary sphincter leading

 

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To your digestive organs so that there's plenty of 

Blood flow there's nutrient exchange and it's just

 

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Helping that whole system along but if you're if 

You're exercising your body is not in the mode of

 

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Digestion it's like well we gotta like send the 

Oxygen send the nutrients to the extremities of

 

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The body so it triggers those capillary sphincters 

To close so I was like it's actually really normal

 

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Um I mean obviously I was like we need to scale 

Your workouts down until you build up to that

 

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But that's why people will feel nauseous during 

Like a workout like that is all the blood flow

 

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Is getting closed off to your digestive tract and 

That happens through this process through those

 

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Neurotransmitters being sent down the vagus nerve 

Whether that's acetylcholine which is your rest

 

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And digest or um one of the epinephrine molecules 

Which is part of your fight or flight and that's

 

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Controlling all these physiological reactions so 

That's just a just a real world example of how

 

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This affects our physiology yeah for people it's 

Really important for exercise when people tend to

 

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Get a little panicky when their heart rate goes 

Up or their temperature goes up during exercise

 

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These exercises are fantastic um I’ve gotten one 

Of my clients she wasn't able to get above 110

 

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Without having an absolute panic attack 

And we've been doing this for about 30

 

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30 days and now she's up to 20 minutes wow getting 

Up to 100 150 so it's pretty incredible these are

 

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The exercises you're about to teach us right yeah 

How's that awesome okay we'll keep going then I

 

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Want to learn okay so let's just um do some simple 

Things that we don't need any technology for like

 

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We just saw how three of them went to the lungs 

Right three of the branches of the cranial nerve

 

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So we're just going to work on some breathing and 

If you want to screenshot this that way you don't

 

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Have to um write it down that's what I put it 

Up here for you and then you can do this with me

 

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And you can kind of experience it um so 

We're I’ll just basically layer it on and

 

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We're just going to do this together okay when 

You breathe through your nose in and out your

 

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Nose it calms your central nervous system down 

So it's really important to do nasal breathing

 

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As much as possible if you're trying to calm your 

Nasal and calm your central nervous system there

 

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Are other types of wonderful breathing but this 

Is for vagal nerve work so let's just do a quick

 

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Test before we get started everyone take a 

Deep breath in your nose and out your nose

 

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And just do another one in the nose off the nose

 

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And then I want you to assess that 10 being the 

Best breath you've ever taken your entire life

 

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And one being the worst give it a number just 

Don't think about too much just give it a number

 

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Okay we're gonna do this and then we're gonna 

Retest and see if you feel that it's any better

 

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Okay sometimes it leaves a little bit more work 

But sometimes you can make a difference right away

 

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So we already started nasal breathing you're 

Just going to breathe in and out your nose

 

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So do it a few times and I’ll just start 

Adding different things on we'll layer

 

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It on so it's novel to the brain and it 

Pays more attention so everyone breathe in

 

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And out the nose

 

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Do it again and then we'll go into box breathing 

In and then out good so now we're going to form a

 

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Box we're going to breathe in for four three two 

One now you hold your breath for four three two

 

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One you breathe out your nose four three two 

One and then you hold your breath for that four

 

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Three two one we're going to layer it on 

Breathing in on the out we're going to add the hum

 

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Here we go we're going to 

Breathe out the nose and hum hmm

 

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And then we're going to hold

 

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We're going to do that again while 

You're in tapping breathing in

 

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We're going to hold we're going to tap 

On our sternum on the out here we go

 

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And then hold

 

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Breathing in if you can you're going to do rapid

 

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Blinking in the eyes dovetails what you 

Learned last night tap and rabbit blank

 

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And hold let's do one more of those breathe in

 

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Pull

 

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Good shake it out if you have a drink of water

 

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If you have water just take 

A drink of water real quick

 

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Okay so let's reassess take a big 

Breath in your nose and out your nose

 

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How many got better whoa yeah we better yeah 

That's pretty cool right yeah so you have

 

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The optic nerve with the blinking you have the 

Tapping because you saw how it came right down

 

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Below and um you have the humming because it's 

Also going back there it helps with everything

 

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Uh and then the other thing you can do because 

That's not enough you can add essential oils and

 

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On the inhale you would just breathe in and then 

You'd continue doing the rest um so basically you

 

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Just want to make things novel for your brain to 

Make it pay attention if the only thing you did

 

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Was four count box breathing your brain would get 

Bored after a while and just be like uh whatever

 

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Kind of like exercise right you can't just go for 

The same three mile walk every day and say okay

 

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I'm done right you've got to mix it up you've got 

To do some strength you got to do some stretch you

 

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Got to do you know a little bit of everything um 

Are there any questions about that before we go on

 

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I have a quick one so how many rounds of that 

Will someone do in like a breathing session like

 

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Would I take 10 minutes and do this box breathing 

Humming tapping equation for that one that's a

 

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Good question I have a slide on that we'll talk 

About that okay because it's a lot more than you

 

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Think okay okay um okay so the next thing 

Is gargling we saw how that went right behind um

 

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Our vocal cords so our brain loves vibration uh 

Because we don't get it that often and that's

 

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One of the reasons why um running and jumping 

Jacks and different things are so good because

 

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It massages your organs and it's the vibration in 

Your brain so you get that vibration by gargling

 

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So if you have water handy you're going to take a 

Small sip of water and you're just going to gargle

 

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If you don't you can even do it 

Without like I didn't even take water

 

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And what you want to do is you want to 

Put your um hand flat I’m not pressing

 

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Too hard just a little bit and 

You want to feel a vibration

 

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And you breathe in your nose and then you'd gargle

 

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Now I want you to assess when you're doing 

This now hold your hands like this don't

 

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Push too hard just gently and notice if 

One side is vibrating more than the other

 

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For me my right side doesn't vibrate as much

 

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So what I would do is if I want to activate my 

Right side more than my left I would breathe

 

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On my right side so you could actually make 

A difference very direct and very specific

 

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By breathing on the side that 

Doesn't breathe so much so this

 

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Is what it would look like if you 

Had essential oils you breathe in

 

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So you'd breathe on the side that wasn't working 

As well so that's a really good one to do

 

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Now if we want to add in a cognitive thing 

To really make your brain pay attention

 

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Let's try gargling the ABCs and 

If you just have a really small

 

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Sip of water because it's hard 

To do ready take a deep breath in

 

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So it's tough right

 

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Now you guys are all on camera for that

 

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I had to mute myself it was 

Just me making a fool of myself

 

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Any questions about that one that's pretty what is 

There is there a time of day that that works best

 

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To do so I like to do this one when I’m brushing 

My teeth like after I brush my teeth I like to

 

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Layer things on when you already do something most 

People already brushing their teeth twice a day

 

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So if you just take a small sip of water and 

Do that that'd be great this is really good

 

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To do right before you eat it primes your throat 

It'll help all of the hydrochloric acid get down

 

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Because the bile will be released and everything 

Like that so it's great to do before you um

 

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Do and also if you're feeling stressed gargle um 

Or hum either one and what start what will start

 

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To happen is your brain will start to realize 

That you're you know your heart rate's going up

 

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A little bit you're getting a little anxious and 

You'll find yourself naturally humming or doing

 

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Like little voice stuff like you won't even 

Realize you're doing it if you do it enough

 

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That's awesome I want to can I make 

A quick comment on the digestive part

 

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Is uh like we've talked about several 

Times just uh the root of a lot of digestive

 

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Issues being very related to the nervous system 

Um and one one common thing we talk about a lot is

 

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That's not obviously related to the nervous system 

But ends up being related to the nervous system

 

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Is acid reflux and nutrient absorption because 

What happens is when we're in a state of rest and

 

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Digest that acetylcholine gets sent out through 

The vagus nerve it gets released from the vagus

 

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Nerve and there's receptor sites on your stomach 

That are waiting for acetylcholine to it needs

 

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Acetylcholine in order to trigger the production 

Of of for the parietal cells there's four main

 

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Types of stomach cells but there's a type of 

Stomach cell that needs to produce hydrochloric

 

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Acid and it can't do that without acetylcholine 

And so what ends up happening then is people will

 

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Be eating will be stressed out and that there's 

Not acetylcholine there to trigger the production

 

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Of hydrochloric acid so our stomach doesn't get 

Acidic enough and that can cause a cascade of

 

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Problems all the way from like food's not getting 

Broken down as well the protein is not getting

 

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Broken down as well in the stomach to the pyloric 

Valve not the pylor sphincter not opening up so

 

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Food can move along it gets trapped in the stomach 

And then we start burping it up because it's just

 

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Not it's just not moving forward as it should be 

And then nutrient absorption is a big one because

 

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If the foods aren't getting broken down due to 

Enough stomach then it doesn't matter how healthy

 

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You're eating if it's not getting absorbed and I’m 

Not trying to stress people out it's just when I

 

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Saw your presentation for the first time earlier 

This year I was like wow these are the new top

 

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Things I give people who are dealing with acid 

Reflux because it used to be a little talk about

 

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Hydrochloric acid they'd be like oh well should I 

Supplement with hydrochloric acid then if I need

 

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To bring my stomach acidity levels up and we used 

To think like oh you need more stomach acid you

 

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Just take hydrochloric acid but it's like it's 

Even better if you can get your body to produce

 

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Hydrochloric acid by getting into parasympathetic 

State and which is going to release the trigger of

 

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Acetylcholine so um yeah so lori just mentioned so 

This can help acid reflux for there are rare cases

 

0:16:42.400,0:16:47.120

Of acid reflux where like there's like an actual 

Physical issue with the lower esophageal sphincter

 

0:16:47.120,0:16:52.720

That causes some um acid to come up through the 

Stomach but yes stress eating is a huge cause

 

0:16:52.720,0:16:57.280

Of acid reflux just because we mentioned 

If we're not in rest and digest that's the

 

0:16:58.480,0:17:03.200

The triggers all along your digestive tract aren't 

Getting the green light to start digestion and so

 

0:17:03.200,0:17:06.960

That will that's going to mean less hydrochloric 

Acid production less pepsin production you need

 

0:17:06.960,0:17:10.240

Pepsin to break down your proteins like you 

Already mentioned the gallbladder you need

 

0:17:10.240,0:17:14.240

Bile secretion to break down your fats and to 

Neutralize the stomach acid and all of those are

 

0:17:14.240,0:17:18.960

Related to what neurotransmitters are dominant in 

Our nervous system so anyway like I said totally

 

0:17:18.960,0:17:22.480

Not trying to freak people out but this is a great 

Thing to have in your toolbox if you're dealing

 

0:17:22.480,0:17:26.240

With someone who deals with acid reflux it's now 

One of the first questions I asked is like how

 

0:17:26.240,0:17:31.440

Often do you stress eat or like or have you ever 

Practiced breathing exercises before your meals

 

0:17:31.440,0:17:36.000

Like now I’ll teach them like what box breathing 

Is like hey box breathe before your meals try to

 

0:17:36.000,0:17:40.000

Put your body back in the rest and digest 

Before your meals and then start off with

 

0:17:40.000,0:17:44.320

Like the bitters and the salts and the greens 

And there's a lot of other ways to trigger

 

0:17:44.320,0:17:48.080

Increased production of hydrochloric acid 

But anyway I just wanted to add that in here

 

0:17:48.880,0:17:52.720

Yeah, and if that was a problem while you're 

Doing your box breathing nasal breathing you

 

0:17:52.720,0:17:56.800

Don't you know skip the humming tapping rapid 

Linking all that but you could also just chew

 

0:17:56.800,0:18:02.880

Water to nothing because that will activate the 

Hydrochloric acid and everything and uh that's

 

0:18:02.880,0:18:06.960

In your stomach so that'd be one if someone were 

Having digestive problems cool oh and the other

 

0:18:06.960,0:18:11.840

Thing you had mentioned the sphincter, so we saw 

How that bagel nerve went all the way down to

 

0:18:11.840,0:18:18.000

The anus right so and the kegel floor so you could 

Do a kegel floor on this and activate your entire

 

0:18:18.800,0:18:22.640

Legal nerve but that's kind of like it takes I 

Mean this is all a lot of coordination right so

 

0:18:22.640,0:18:27.280

That's one of the layers I do but you know that 

Could be an end game and you know guys have it

 

0:18:27.280,0:18:31.680

Too women for guys it's like when you step in the 

Ocean it's super cold and you just like go up and

 

0:18:31.680,0:18:36.640

For women it's like if you're on the toilet you're 

Urinating that's the basement of an elevator and

 

0:18:36.640,0:18:40.560

You would want to pull it up to the third floor 

Kind of like the belly button area you don't want

 

0:18:40.560,0:18:47.440

To jam it up there just gently engage your pelvic 

Floor and that's getting the vagus nerve from top

 

0:18:47.440,0:18:53.680

To bottom so it works really well I didn't know 

That was a benefit of pelvic floor exercises yeah

 

0:18:53.680,0:18:58.800

That's so cool yeah well thank you you can keep 

Going I just wanted to throw that in there yeah

 

0:18:58.800,0:19:05.520

Now how much this can help digestion definitely uh 

The other big thing is humming singing and dancing

 

0:19:05.520,0:19:10.800

If we'd have more time i'd put a song on we'd 

Get up and take a dance party break um but it's

 

0:19:10.800,0:19:14.800

Just so good for the vegas move you got the 

Movement you got the vibration and you've got

 

0:19:14.800,0:19:21.440

The singing it vibrates inside of you um so it's 

Just another great thing to do as well awesome

 

0:19:21.440,0:19:30.160

Yeah, um and so then for ao scanner for those of 

You don't have it we have a little handheld device

 

0:19:30.160,0:19:35.440

And you can do all sorts of things with it so um 

I'll just talk briefly about things you can do

 

0:19:35.440,0:19:39.760

With that I have tons of other things, but we don't 

Have a whole lot of time but I love the new body

 

0:19:39.760,0:19:46.880

System scan because it talks about emotions and 

Um a lot of emotions are tied into the vagus nerve

 

0:19:47.520,0:19:52.240

Because it's that vicious cycle again right your 

Anxiety comes up stress and everything and you go

 

0:19:52.240,0:19:58.480

Around and around in that circle um and so I love 

How it talks about where it is so let's say in

 

0:19:58.480,0:20:04.080

Your cardiovascular area you saw like anger came 

Up or that's usually kidneys but you know you saw

 

0:20:04.080,0:20:10.000

Some of the emotions um so you could actually tap 

If it was in cardio, you could tap on your heart

 

0:20:10.560,0:20:15.760

While you're doing your bagel nerve stuff so I 

Love that it shows where it is in there and you

 

0:20:15.760,0:20:20.560

Can just kind of address or just give that organ 

A little love whatever it shows into while you're

 

0:20:20.560,0:20:26.160

Doing some vagus nerve um and then inner voice 

One to three times a day if someone is in fight

 

0:20:26.160,0:20:31.920

Or flight I mean they they have to do a lot um 

And it really calms the central nervous system

 

0:20:32.480,0:20:37.840

And it shows on all those pictures where all 

The organs are and you know what emotions tied

 

0:20:37.840,0:20:43.600

To it um and quantum reach is just I mean it's 

All about vagus nerve pretty much right because

 

0:20:43.600,0:20:47.680

It's all about emotions so you can make a playlist 

And you can either muscle test the best ones for

 

0:20:47.680,0:20:53.840

You or you can just kind of use your intuition 

And what you're drawn to um and then for quantum

 

0:20:53.840,0:20:58.800

Energetics I like cerebral detox trace minerals 

Complete and ultimate emotions again emotions

 

0:20:58.800,0:21:04.880

Emotions emotions right um are these cephes or 

What what's the quantum yeah those are cepheis the

 

0:21:04.880,0:21:08.480

Quantum reach and the quantum energetics they're 

The sephies the last button on the main page

 

0:21:11.520,0:21:18.320

And so to address your question amy I 

Want you to answer this question for me

 

0:21:20.400,0:21:22.000

The work it takes

 

0:21:24.400,0:21:28.000

To go into wait there it is the work it takes to

 

0:21:28.000,0:21:31.920

Restore your health is proportional 

To the work is taken to become what

 

0:21:34.640,0:21:35.140

Let's see

 

0:21:37.520,0:21:44.800

Out of out of a state of homeostasis 

Proportionate to how long it's taken to get out of

 

0:21:46.160,0:21:50.880

Out of equilibrium yeah how long ask yourself 

That question because most people want a quick

 

0:21:50.880,0:21:55.360

Pill right oh I’m gonna do five minutes 

Of box breathing and I’m gonna be all good

 

0:21:56.320,0:22:01.680

Right how long have you been under stress how long 

Have you been anxious how long have you been in

 

0:22:01.680,0:22:10.000

This cycle right most of people who are in that 

Fight or flight it's been years so the longer you

 

0:22:10.000,0:22:15.200

Put into this and you make it part of your daily 

Life the more likely you are to be able to hold

 

0:22:15.200,0:22:19.520

Up to some of those stressors that come at you day 

In and day out and it won't send you into a tizzy

 

0:22:20.240,0:22:26.480

Um so to your question amy you know if you can do 

20 30 minutes a day that's fabulous most people

 

0:22:26.480,0:22:30.320

Don't do that and then most people were in 

There in fight or flight they forget to do it

 

0:22:30.320,0:22:36.480

Um but you know tell your clients ask yourself how 

Long have you been this way it's the same with all

 

0:22:36.480,0:22:42.240

Of our healing processes right with the ao scan 

You know chances are one scan isn't gonna like

 

0:22:43.120,0:22:47.680

Make you fine right we've been this way for 

A while it's gonna take a little bit of time

 

0:22:47.680,0:22:50.240

Uh so you've gotta put in the work you've 

Gotta be patient just like you wouldn't

 

0:22:50.240,0:22:54.800

Expect to go to the gym and be like oh yeah 

I'm gonna get down two sizes in one workout

 

0:22:55.920,0:23:02.560

Yeah that's actually a really good analogy I’m not 

Talking my language like it's time it really does

 

0:23:02.560,0:23:08.720

Take time um one one of my mentors is on this 

Call right now and one thing that she's really

 

0:23:10.400,0:23:16.160

Like helped me out a lot with is reframing how 

I view self-care uh because we met at a time

 

0:23:16.160,0:23:21.600

Where I like really just thought everything came 

Above taking quiet time for myself I mean like not

 

0:23:21.600,0:23:24.960

I wasn't like oh yeah it's not important to take 

Quite a time like obviously everyone knows you

 

0:23:24.960,0:23:29.440

Should take quiet time but we we look at it as 

Like that's one of the more disposable parts of

 

0:23:29.440,0:23:32.720

Our day you know like when it comes down to it 

When it comes down to all the responsibilities

 

0:23:32.720,0:23:37.520

We have we're like oh quiet time like that's 

The easiest thing to push under the rug and

 

0:23:37.520,0:23:41.200

The easiest thing to be like I got more 

Important things to be doing right now

 

0:23:41.200,0:23:48.720

And uh yeah this mentor just really has been 

Challenged that paradigm I had about self-care

 

0:23:48.720,0:23:53.200

And realized I love you said optimize your 

Nervous system because when your nervous

 

0:23:53.200,0:23:59.920

System is optimized and when you're tapped into 

Your heart brain connection and when you're not

 

0:24:00.640,0:24:08.800

Running 15 loose tangential projects in your brain 

Every moment of the day you optimize your life

 

0:24:08.800,0:24:12.880

You optimize your life you optimize what you 

Prioritize how you interact and it just really

 

0:24:12.880,0:24:17.600

Helps like pull you in so I would just say to 

Anyone out here who's listening who's struggling

 

0:24:17.600,0:24:25.360

To take that time in a day to regroup like 

Think about how important drum circles and

 

0:24:26.080,0:24:31.440

And how important rituals and how important 

Ceremonies were to our tribal ancestors

 

0:24:31.440,0:24:37.680

That was not like oh we gotta we gotta skin the 

Cow and build our houses and our huts and we'll

 

0:24:37.680,0:24:42.400

Get to uh taking care of our spiritual health as 

A population later like look at how well this is

 

0:24:42.400,0:24:46.560

Working out for america right now that attitude 

I'm just saying so there comes a time to place

 

0:24:46.560,0:24:52.400

Where we have to start realizing like this 

Self-care is just so crucial to our well-being

 

0:24:52.400,0:24:57.600

And it's worth every it has exponential value 

How much time you put into it has exponential

 

0:24:57.600,0:25:00.880

Benefits so I just wanted to extend that 

Because like seriously a year ago I did not

 

0:25:01.520,0:25:07.040

Did not understand like what self-care and daily 

Rituals were I was just working from sun up to sun

 

0:25:07.040,0:25:11.120

Down and it really started to show in my health 

And in my mental health and so I’m just really

 

0:25:11.120,0:25:15.520

Grateful to have examples of people like you show 

Like what does this look like what does a daily

 

0:25:15.520,0:25:21.440

Ritual look like so I just want to add that yeah 

Humming singing it's great to do in the car right

 

0:25:21.440,0:25:26.720

A lot of times we're by ourselves no one's 

Around or turn blast the music sing it's just

 

0:25:26.720,0:25:32.320

It's good time and it's good to be not stressed 

Out when you're driving anyway right um yeah so

 

0:25:32.320,0:25:39.280

If you have that commute yeah that'd be great so 

Thank you so much though for those nadia and um

 

0:25:40.640,0:25:48.160

One last question for you uh related to breathing 

And um nasal breathing what could you just speak

 

0:25:48.160,0:25:52.000

About nose breathing for just like one or two 

More minutes before we wrap this up just because I

 

0:25:52.000,0:25:56.960

It's actually something I didn't know about until 

Last year in all of my years of growing up in the

 

0:25:56.960,0:26:00.480

Holistic healthcare world like I’ve been doing 

This since I was four and no one told me about

 

0:26:00.480,0:26:07.040

Nose breathing until I read a book by james 

Nestor about it and I was astonished how much

 

0:26:07.040,0:26:12.160

Where our breath where our breath is coming 

From affects our physiology I had no idea that

 

0:26:12.160,0:26:15.600

Breathing from your nose instead of breathing 

From your mouth affected you that much to the

 

0:26:15.600,0:26:20.000

Point of reversing people's diseases so could 

You just speak to that speaking a little bit

 

0:26:20.720,0:26:25.200

Yeah you basically have two balloons which 

Are your lungs right and all of the good

 

0:26:25.200,0:26:30.240

Voodoo happens at the bottom of your lungs if you 

Can access the bottom of your lungs and you're

 

0:26:30.240,0:26:34.480

Replenishing all your blood you're getting all 

Your lymph moving it's just like amazing for you

 

0:26:34.480,0:26:39.120

Get oxygen in your entire body but most of us are 

Breathing in the top third of our lungs to the top

 

0:26:39.120,0:26:44.240

Quarter of our lungs and we're in constant state 

Of um hyperventilation because we're breathing

 

0:26:44.240,0:26:49.040

Through our mouths it's just kind of our daily 

Thing that we just fall back down they say 98

 

0:26:49.040,0:26:54.160

Of americans are mouth breathers on in general you 

Have to work to become a nostril breather in this

 

0:26:54.160,0:26:59.840

Day and age because of all the stress render um so 

When you breathe into your nose and you practice

 

0:26:59.840,0:27:04.480

Getting that deep full rib cage breathing so you 

Want you know your ribs have all these little

 

0:27:04.480,0:27:08.320

Cartilage in between them and they're meant 

To expand and close just like an accordion

 

0:27:08.320,0:27:11.760

So when you do that breathing you want to breathe 

In your nose you want to feel everything expand

 

0:27:12.480,0:27:17.440

And um you have these lungs and your diaphragms 

At the bottom so when you are breathing in here's

 

0:27:17.440,0:27:23.280

Your lung your diaphragm this is expanding so 

Your diaphragm goes down and it smushes your

 

0:27:23.280,0:27:29.040

Guts out so if we're sucking our abs in all the 

Time it's impossible to get a good breath and

 

0:27:29.040,0:27:32.800

That's one of the things we're always taught right 

Just pull your abs in and never let them go and

 

0:27:32.800,0:27:38.800

Walk around like this and then we can never take a 

Deep breath right so you gotta when you breathe in

 

0:27:39.360,0:27:44.560

Your belly has to go out you've got to relax the 

Belly and that that's one of the hardest things

 

0:27:44.560,0:27:51.760

That um is to teach people so on your inhale your 

Belly relaxes and then on the exhale your belly

 

0:27:51.760,0:27:56.960

Comes in your stomach comes in and that compresses 

Your organs and it's giving your organs a massage

 

0:27:58.320,0:28:01.600

And so you're breathing in your nose and out 

Your nose and over time you'll feel those

 

0:28:01.600,0:28:06.000

Lungs and you'll start working into the lower 

Part of your lungs and that's where everything

 

0:28:06.000,0:28:11.600

Is just amazing happens and the other thing is you 

Know we talked about the time right like if we've

 

0:28:11.600,0:28:18.480

Been in fight or flight for years or someone has 

Or even six months okay what's six months times 24

 

0:28:19.680,0:28:26.240

And you guys do the math right it's all it's a lot 

A lot of minutes so one really good thing to do

 

0:28:26.240,0:28:30.000

Is to put medical tape on your mouth at night 

Because then you're getting six to eight

 

0:28:30.000,0:28:35.760

Hours of breathing through your nose and you 

Can meet that um goal a lot quicker and you know

 

0:28:36.560,0:28:44.080

I see you tammy looking like I can never do that 

And that is oh you can't that's most people that's

 

0:28:44.080,0:28:48.720

Their first reaction but if you just get a little 

Tiny piece and you put it like this it's not as

 

0:28:48.720,0:28:52.960

Stressful right because there are some people that 

Do the whole thing and I don't like doing that

 

0:28:52.960,0:28:58.240

It's a little claustrophobic feeling but if you 

Just put a little piece of medical tape here um

 

0:28:58.240,0:29:00.960

After a while it just becomes habit you don't 

Even think about it and then you're getting

 

0:29:00.960,0:29:05.360

Six to eight hours at night you may have five 

Minutes where it feels a little awkward but

 

0:29:05.360,0:29:09.440

Then you fall asleep then you're fine um 

And it just adds up a lot quicker that way

 

0:29:11.200,0:29:16.000

Did I answer your question I always get up top 

Absolutely no that was great noah's breathing

 

0:29:16.000,0:29:21.280

It's sleeping and one thing I want to mention 

Too is like this would have that they highlighted

 

0:29:21.280,0:29:27.280

Uh in in the book that I read about it breath 

They were talking about how there's some several

 

0:29:27.280,0:29:31.840

Civilizations where they would train their infants 

From the time they're born up how to breathe

 

0:29:31.840,0:29:35.040

Through their nose they would like watch them 

While they were sleeping and like push their chin

 

0:29:35.040,0:29:39.360

Gently up or they would prop something under their 

Chin while there are infants to keep their mouth

 

0:29:39.360,0:29:43.760

Shut so they could learn how to nose breathe and 

That prevented cavities improved the development

 

0:29:43.760,0:29:49.440

Of their jaw kept their body in parasympathetic 

State which would improve digestion and nutrient

 

0:29:49.440,0:29:54.560

Absorption all related from their nose so it's 

Just cool like I think the topic about the

 

0:29:54.560,0:30:00.480

Nervous system that just surprises me so much 

Is how much how many cues our body listens to

 

0:30:01.200,0:30:06.720

That we don't realize are cues to our body you 

Know like I didn't know that breathing through my

 

0:30:06.720,0:30:11.600

Mouth would incline my body to be more on fight or 

Flight than rest and digest like that's not a cue

 

0:30:11.600,0:30:15.120

I'm consciously aware of but it's definitely cue 

That's happening another thing you mentioned was

 

0:30:15.120,0:30:20.480

Sound uh just we have like these two musicians who 

Are creating an elective course for us about the

 

0:30:20.480,0:30:24.080

Empowerment of sound and they're saying like 

People don't realize it but we're living in a

 

0:30:24.080,0:30:30.560

Sound bath 24 7. We all live in sound baths what 

Is your sound bath is it the news is it people

 

0:30:30.560,0:30:36.800

Arguing is it nature sounds is it inner voice is 

It you playing music in your bathroom and taking

 

0:30:36.800,0:30:40.720

Five minutes to dance once a day they're like 

Everyone should have that space in their house

 

0:30:40.720,0:30:44.080

Where you can blast music and jump up and down 

For five minutes a day he's like they're like you

 

0:30:44.080,0:30:48.400

Would not believe what that does to your mental 

Health your body your spirituality everything just

 

0:30:48.400,0:30:54.320

To get in that mode of like dancing and singing 

And so it's just cool to learn where I feel like

 

0:30:54.320,0:30:58.880

What science is constantly trying to play catch 

Up with like how much the body knows that the body

 

0:30:58.880,0:31:03.840

Knows so much and we're just like keep on trying 

To reduce it to these clinical discoveries but

 

0:31:04.400,0:31:08.320

Uh knows what it's doing so we just gotta figure 

Out how to get on the same board with it so

 

0:31:08.320,0:31:12.400

Thank you so much for that nadia if you don't mind 

Stopping the screen show I’m gonna check the chat

 

0:31:12.400,0:31:17.040

One last time before we wrap this up but 

That was so helpful to learn those tips for

 

0:31:17.040,0:31:22.480

Box breathing and humming I’m sure our group 

Here yeah looks like you guys have loved it so

 

0:31:22.480,0:31:24.960

Please pop any last questions 

You have for nadia in the chat

 

0:31:25.840,0:31:32.400

Hey nadia hey hey just for those who were 

With us in april and saw what happened to me

 

0:31:33.440,0:31:38.320

That was like the very beginning of me learning 

About my autonomic nervous system being messed up

 

0:31:38.960,0:31:44.000

And I was doing all the fun things you were 

Teaching us and it threw me over the edge so just

 

0:31:44.000,0:31:51.040

A word to the wise like she said go slow work your 

Way up you know don't try to do all of them all at

 

0:31:51.040,0:32:01.680

Once yeah good point awesome and my final my final 

Two words on this topic is one way that you can

 

0:32:01.680,0:32:08.720

Deeply deeply accelerate your healing process is 

To work with a therapist who can help you identify

 

0:32:08.720,0:32:13.440

The subconscious thought patterns that are keeping 

You in fight or flight mode because it's very

 

0:32:13.440,0:32:18.720

Important it's excellent to do these self-care 

Things but for me like I can't believe how fast

 

0:32:18.720,0:32:23.760

I actually swap switched out of fight-or-flight 

Mode I feel like I was in it for like an 18-month

 

0:32:23.760,0:32:28.160

Stretch at one point and honestly it took a few 

Months of therapy and like I’ve never been more

 

0:32:28.160,0:32:31.680

Relaxed for those of you who have been following 

Me for the past year like you can probably see it

 

0:32:31.680,0:32:37.760

In my face like I feel way more functional and 

Like I don't wake up stressed and I like don't

 

0:32:37.760,0:32:43.040

Automatically go in panic mode but I definitely 

Put time in and some money into therapy so that

 

0:32:43.040,0:32:47.520

Can really help is finding those those therapists 

Who can help you identify those subconscious

 

0:32:47.520,0:32:51.520

Belief systems that are keeping you in fight or 

Flight mode because until you can address those

 

0:32:51.520,0:32:56.800

It's going to keep on being an uphill battle would 

You would you agree with that nadia yeah yeah 100

 

0:32:57.360,0:33:04.000

Yeah it's all it's all tied to emotion yeah yeah 

Totally so well that was excellent so thank you

 

0:33:04.000,0:33:09.440

So much nadia good luck to everyone as you 

Go to optimize your central nervous system

 

0:33:09.440,0:33:13.200

And I’m really happy you are speaking to so many 

Practitioners right now because I feel like this

 

0:33:13.200,0:33:16.960

Is one of the most relevant thing we can talk to 

About our clients I mentioned on the call last

 

0:33:16.960,0:33:20.640

Week I had a lady who came in who felt like her 

Whole body was falling apart she's like my nervous

 

0:33:20.640,0:33:24.880

System no she's like my reproductive system 

And my immune system and my digestive system

 

0:33:24.880,0:33:29.360

And and and my fitness she's like it all feels 

Like it's falling apart and she's like and I had

 

0:33:29.360,0:33:33.840

This really bad trauma four months ago but we'll 

Talk about that later and I’m like whoa whoa whoa

 

0:33:33.840,0:33:40.160

Whoa this is like of all the things I’ll tell you 

Today working through that trauma with a therapist

 

0:33:40.160,0:33:44.240

You feel safe around is number one because I 

Don't care how many herbs I tell you to take

 

0:33:44.240,0:33:48.640

Your reproductive health and and and what herbs 

I tell you to take that's going to help decrease

 

0:33:48.640,0:33:53.200

Your virus and bacterial load and and what we do 

For your digestive health that it's it's not going

 

0:33:53.200,0:33:57.440

To matter if you're stuck in fire or flight 

Mode so anyway you have to flip that switch

 

0:33:58.080,0:34:02.480

So all the negative thinking just keeps you 

In there so and you don't have to discount it

 

0:34:02.480,0:34:06.160

But you know if you're having problems with 

Your digestive don't or you have a disease

 

0:34:06.160,0:34:09.520

Don't say I have this I have this then just 

Talk about the disease all the time to say

 

0:34:10.400,0:34:14.800

I'm working on making my body stronger to get 

Healthy you know change change the script because

 

0:34:14.800,0:34:19.520

Your brain actually believes what you tell it 

So it's one of the key things about getting out

 

0:34:19.520,0:34:23.520

Of fight or flight yeah that's awesome well she 

Did have a really good attitude so she's doing

 

0:34:23.520,0:34:26.880

Much better even after her first therapy session 

She texted me she's like I know something about

 

0:34:26.880,0:34:31.680

Herself really excited for her but I love what you 

Mentioned about mentality so I’m gonna wrap this

 

0:34:31.680,0:34:36.400

Up thank you so much uh nadya again for joining 

Us about optimizing your nervous system and good

 

0:34:36.400,0:34:41.600

Luck to all of you so thank you for joining 

Us today we can't wait to see you next time