Latest / Beyond Limits With Olivia Marie / 3 Things To Do To Start Regulating Your Nervous System RIGHT NOW

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3 Things To Do To Start Regulating Your Nervous System RIGHT NOW · Beyond Limits With Olivia Marie

• 0:01
  SPEAKER_01: Welcome to the Live Well Podcast.
• 0:03
  SPEAKER_01: I'm your host, Liv, a naturopathic doctor, mentor, energy healer, a cause creator, intuitive, energetic business mentor, and honestly, so much more.
• 0:12
  SPEAKER_01: I help you heal on a physical and emotional level so that you can feel delicious in your health, body, relationships, career, and bank account.
• 0:20
  SPEAKER_01: This show is for those of you who are looking to go beyond the basic wellness stuff, cut out the BS and really create a life you love.
• 0:27
  SPEAKER_01: We talk about health, trauma healing, energetics, feminine energy, wealth, and magnetism so that you can live a life that feels delicious.
• 0:35
  SPEAKER_01: In these episodes, we will have an honest conversation without the fluffy bullshit.
• 0:39
  SPEAKER_01: You walk away with all of the insights, tools, and tips to truly live your best life, mind, body, and soul.
• 0:46
  SPEAKER_01: If you are looking to live well, you are in the right place.
• 0:49
  SPEAKER_01: For ways to work with me, visit keepupwithlive.com and follow me on Instagram at keep up with live for more.
• 0:54
  SPEAKER_01: And with that, let's get into the show.
• 0:56
  SPEAKER_01: Hello everyone, and welcome back to another episode of the Live Well Podcast.
• 1:01
  SPEAKER_01: I am very excited because this idea came to me on my morning walk this morning.
• 1:06
  SPEAKER_01: I was like, this is gonna be such a good little episode for you.
• 1:10
  SPEAKER_01: We're gonna dive in.
• 1:11
  SPEAKER_01: They are three things that you can start doing to regulate your nervous system right now.
• 1:17
  SPEAKER_01: And you don't need anything outside of yourself to do any of these things, which is why I love it.
• 1:22
  SPEAKER_01: As you guys know, I am the nervous system queen.
• 1:26
  SPEAKER_01: I've been helping people heal their nervous system for years, and the nervous system runs the show.
• 1:30
  SPEAKER_01: So these three things are gonna help you regulate your nervous system in your day-to-day life because we all know it runs the show and we all need a more regulated nervous system.
• 1:41
  SPEAKER_01: So, with that being said, your amygdala is your brain's smoke detector, if you will.
• 1:47
  SPEAKER_01: It detects fear, it prepares your body from running from a lion, all right?
• 1:52
  SPEAKER_01: And when you perceive a threat or a lion, your amygdala pumps out all of these stress hormones in the body, right?
• 1:58
  SPEAKER_01: And then we get the fight, flight, freezer, fawn response.
• 2:01
  SPEAKER_01: That's survival mode.
• 2:02
  SPEAKER_01: And this survival mode has such a strong physical effect.
• 2:07
  SPEAKER_01: And then we start living with it chronically, and then we get health issues, and well, hence my whole podcast and platform, right?
• 2:13
  SPEAKER_01: Your heart rate increases, your breathing becomes shallower, your limbs may quiver or shake, right?
• 2:19
  SPEAKER_01: Your throat constricts, your night, neck, night, your night, I said it again, night.
• 2:25
  SPEAKER_01: What's with the night?
• 2:26
  SPEAKER_01: Your neck tightens.
• 2:27
  SPEAKER_01: There we go.
• 2:29
  SPEAKER_01: And after a long term, then right, your body starts getting downstream effects, chronic fatigue, skin issues, gut issues, etc.
• 2:39
  SPEAKER_01: When these parts are hijacked, right, your amygdala shuts down your prefrontal cortex, the front part of your brain, which is very disorienting, right?
• 2:47
  SPEAKER_01: It limits your ability to see other perspectives.
• 2:49
  SPEAKER_01: But also, this is not a state that we want to be living in, right?
• 2:52
  SPEAKER_01: Survival mode is meant to run away from the tiger or lion and then come back to relaxation.
• 2:58
  SPEAKER_01: Problem is not enough of us come back down into relaxation.
• 3:01
  SPEAKER_01: And so when you are stuck in this state and it shuts down how your prefrontal cortex works, the front part of your brain, it makes it hard to make decisions.
• 3:15
  SPEAKER_01: It makes it hard to think clearly, it makes it hard to realize what's good about yourself and feeling good about yourself and others, right?
• 3:22
  SPEAKER_01: When the amygdala is running the show, you are not your best self.
• 3:26
  SPEAKER_01: Ooh, I like that.
• 3:27
  SPEAKER_01: Chicken nugget.
• 3:28
  SPEAKER_01: When your amygdala is running the show, you are not your best self.
• 3:32
  SPEAKER_01: So you've got to find ways of regulating your nervous system and developing more freer and like helpful ways of going about your life.
• 3:40
  SPEAKER_01: All right.
• 3:41
  SPEAKER_01: I just wanted to quickly come in here and hop in and tell you guys that we are doing something super fun for the podcast in June.
• 3:48
  SPEAKER_01: So if you share your favorite episode to your Instagram stories and tag me, keep up with live, we are giving you a$44 credit to use towards any course, any program that you love.
• 4:01
  SPEAKER_01: You can share any episode that you love of mine that you want other people to get value from, to learn from, anything that you're like, mm, this is so good.
• 4:09
  SPEAKER_01: More people need to hear it.
• 4:10
  SPEAKER_01: So just put it on your stories, tag us, like I said, make sure you tag us so that we can see, and that way we can give you a$44 credit.
• 4:18
  SPEAKER_01: You can use this towards Land the Man, best year ever, regulate, well-nourished gauze activation, an Akashic reading and energy healing.
• 4:27
  SPEAKER_01: There's so many different options.
• 4:28
  SPEAKER_01: Of course, you only get one credit, so if you do it once, you'll get that one credit per month.
• 4:33
  SPEAKER_01: If you don't have Instagram, for those of you who don't, you can also leave a five-star reading and review.
• 4:39
  SPEAKER_01: Just make sure to screenshot the review before you click submit so that you can email it to us and that way we can see that you submitted it.
• 4:46
  SPEAKER_01: And all of that info will be also down below in the description box.
• 4:50
  SPEAKER_01: I am so excited just to get more word out.
• 4:53
  SPEAKER_01: The more we can get the word out of this podcast, the more people I can help, the more impact we can have, and the more nervous systems that we can not only get from survival into thrival mode, but even beyond thrival mode and just into that yummy, delicious life that we all want to live.
• 5:06
  SPEAKER_01: So that being said, thank you guys so much, and I will get back to the episode.
• 5:10
  SPEAKER_01: Obviously, we need to empty your trauma cup and remove all of the emotions that your amygdala is still responding to from when you were born until now.
• 5:18
  SPEAKER_01: But these are the three things you can start doing right now that are going to help regulate.
• 5:24
  SPEAKER_01: So, number one, and it's gonna be funny, but I'll explain these things and the why and the in the details because some of these may not be revolutionary, but they're they're gonna be revolutionary in the way I explain to do them.
• 5:37
  SPEAKER_01: You'll see.
• 5:38
  SPEAKER_01: Number one is walking.
• 5:40
  SPEAKER_01: And I you're gonna tell me like live, you're gonna tell me walk to regulate my nervous system.
• 5:44
  SPEAKER_01: Very specifically, though.
• 5:46
  SPEAKER_01: So walking for amygdala deactivation.
• 5:50
  SPEAKER_01: Many studies, this has been shown, that self-generated forward motion decreases activity in your amygdala.
• 5:57
  SPEAKER_01: Your amygdala is your fight or flight.
• 5:59
  SPEAKER_01: So, what do we have to do?
• 6:01
  SPEAKER_01: Make self-generated forward motion, which is walking, right?
• 6:04
  SPEAKER_01: You self-generated forward motion walking.
• 6:08
  SPEAKER_01: Helps to deactivate the amygdala, which is that fight or flight, threat, anxiety part of our brain.
• 6:14
  SPEAKER_01: Walking puts you in a calmer state that allows you to better deal with stressors throughout the day.
• 6:20
  SPEAKER_01: So your walk is like your toning of your amygdala.
• 6:25
  SPEAKER_01: It helps deactivate it.
• 6:26
  SPEAKER_01: So it's not as right, because if our amygdala has been firing, firing and this and this, and responding to life, responding to all our stressors, and our nervous system is jacked, this is a great way to start bringing it back down.
• 6:38
  SPEAKER_01: Remember, self-generated forward motion.
• 6:42
  SPEAKER_01: Now, in order for this to work, we need a therapeutic dosage.
• 6:45
  SPEAKER_01: There's some little like tidbits that we need to make, like it's not just walk.
• 6:49
  SPEAKER_01: I'm gonna give you the tidbits.
• 6:51
  SPEAKER_01: In order for this to work, we need a therapeutic dosage.
• 6:53
  SPEAKER_01: It's like putting cinnamon in your coffee.
• 6:54
  SPEAKER_01: A sprinkle of cinnamon is not gonna regulate your blood sugar in a cup of coffee.
• 6:58
  SPEAKER_01: You need a quarter teaspoon to balance your blood sugar.
• 7:00
  SPEAKER_01: So, what's a therapeutic dose of this?
• 7:02
  SPEAKER_01: You need to walk for at least 20 minutes.
• 7:05
  SPEAKER_01: All right, this is just what's been found in studies.
• 7:08
  SPEAKER_01: You need 20 minutes self-generated forward motion.
• 7:11
  SPEAKER_01: Second, you need to take the walk alone because you need to prevent the input of interacting with other people, which will prevent your amygdala from deactivating.
• 7:22
  SPEAKER_01: So don't call a friend, don't, you know, by yourself.
• 7:25
  SPEAKER_01: I mean with your dog is fine.
• 7:27
  SPEAKER_01: I mean humans.
• 7:27
  SPEAKER_01: I guess like baby could be fine as well, as long as the baby is not like stressing you out and crying.
• 7:32
  SPEAKER_01: So, alone.
• 7:35
  SPEAKER_01: So the first contingent is must be 20 minutes minimum, must be alone.
• 7:39
  SPEAKER_01: And three, you must not be getting notifications from your phone.
• 7:42
  SPEAKER_01: So it has to be on do not disturb or off or leave it at home, whatever it is, you don't get notifications because those notifications are going to impede amygdala deactivation, right?
• 7:55
  SPEAKER_01: Because when you get a notification, you innately respond to it, right?
• 7:59
  SPEAKER_01: The ping, the ding, you see it, it requires a response from you.
• 8:03
  SPEAKER_01: If it requires a response, your Magdala will be able to deactivate because it's responding to the notification.
• 8:08
  SPEAKER_01: Those are the three like parameters for walking for amygdala deactivation.
• 8:13
  SPEAKER_01: Vibe.
• 8:14
  SPEAKER_01: We love it.
• 8:15
  SPEAKER_01: Number one.
• 8:16
  SPEAKER_01: Number two, this new breathing technique, and it's not boxed breathing.
• 8:21
  SPEAKER_01: And I guarantee probably most of you have never done this breathing technique.
• 8:25
  SPEAKER_01: And it's actually more intensive or more intensive and more effective than boxed breathing, and you can do it anytime, anywhere.
• 8:32
  SPEAKER_01: And it's called controlled breathing.
• 8:35
  SPEAKER_01: Now, this is done by taking a deep inhale, immediately followed by a sharp inhale.
• 8:44
  SPEAKER_01: So it's inhale and then inhale, two inhales, and then a long, slow, sighing exhale for up to five minutes.
• 8:52
  SPEAKER_01: I mean, you'll probably only need a couple of them, but up to five minutes.
• 8:56
  SPEAKER_01: Two inhales, long exhale.
• 8:58
  SPEAKER_01: So if you are feeling dysregulated, you take one long inhale followed by a short, sharp inhale again, once you've like think you're at your max through your nose, followed by an extended exhale throughout your mouth.
• 9:15
  SPEAKER_01: I just wanted to hop on and let you guys know about Wellnourished, which is truly the only program of its kind that brings together the physical with the mental and emotional healing that is required to thrive.
• 9:29
  SPEAKER_01: Your nervous system runs the show, and we know this.
• 9:31
  SPEAKER_01: From your gut health to your hormones, how you absorb food, metabolism, weight, skin, anxiety, the list goes on.
• 9:39
  SPEAKER_01: And this is why we can have symptoms even after we've tried everything.
• 9:42
  SPEAKER_01: The clean eating supplements, moving your body, they're all good for you, but they do not work if your nervous system is in survival mode.
• 9:50
  SPEAKER_01: When you rewire your nervous system and break out of survival mode, your body is actually able to heal.
• 9:56
  SPEAKER_01: So inside Well Nourished, we do the healing on a physical level and we've released the emotions stored in your body.
• 10:02
  SPEAKER_01: We do the deep somatic release so your body can stop getting triggered and you can release those emotions.
• 10:08
  SPEAKER_01: It's eight weeks immersed with me to heal on a deep level.
• 10:12
  SPEAKER_01: Every woman needs to recode her nervous system so that it's not holding her back.
• 10:16
  SPEAKER_01: It's full body healing on all levels.
• 10:18
  SPEAKER_01: And it's no coincidence that women not only get rid of their symptoms, but have nourishing relationships, passionate sex, more money, and get promotions.
• 10:27
  SPEAKER_01: As long as you show up for yourself and allow yourself to be cracked open, it is going to transform your life.
• 10:33
  SPEAKER_01: This is the missing puzzle piece you've been looking for when it comes to healing for good.
• 10:37
  SPEAKER_01: It's time to glow.
• 10:39
  SPEAKER_01: It's time to be well nourished.
• 10:41
  SPEAKER_01: All the details will be left in the description box below, and I cannot wait to have you inside.
• 10:45
  SPEAKER_01: Like I said, only one or two of these, you'll already feel better, but to get full effect, you can go up to five minutes.
• 10:51
  SPEAKER_01: Do not skip the second breath.
• 10:52
  SPEAKER_01: This is not deep breathe in, deep breathe out.
• 10:55
  SPEAKER_01: The second inhale is the double inhale, it's very important.
• 10:59
  SPEAKER_01: It is like the critical star that makes this technique so effective.
• 11:03
  SPEAKER_01: Because it allows not just for more oxygen to come into your body, but also offloads the carbon dioxide.
• 11:09
  SPEAKER_01: And the exhalation is also critical.
• 11:11
  SPEAKER_01: I mean, don't skip that part either.
• 11:13
  SPEAKER_01: That assists in activating the parasympathetic system, which is the rest and digest, and gets you like the F out of survival mode.
• 11:20
  SPEAKER_01: This is also really good to do if you're someone who gets bloated no matter what they eat because you're living in fight or flight.
• 11:26
  SPEAKER_01: This can help assist as you are doing the trauma healing, as you're letting go of your emotions and doing all that deeper work for you to calm your system so that when you eat, you're not going to be getting as bloated because you're calming your system down.
• 11:40
  SPEAKER_01: Right?
• 11:40
  SPEAKER_01: Think about the fact that most of the time our breathing is automatic.
• 11:45
  SPEAKER_01: Like digestion and your heartbeat, like you don't have to tell your heart to beat, right?
• 11:49
  SPEAKER_01: However, we can very easily take over our breath, which affects our nervous system.
• 11:54
  SPEAKER_01: Your breath is one of the most powerful things that affects your nervous system, and it's one thing we have amazing control over.
• 12:00
  SPEAKER_01: Versus like when we tell our like, I don't know, digestive system, if you're constipated and you're like go poo, like it doesn't work as well.
• 12:08
  SPEAKER_01: Versus you can really readily control your breath.
• 12:12
  SPEAKER_01: So especially because stressful moments trigger more physical changes, like faster heartbeat, tightened muscles.
• 12:21
  SPEAKER_01: All of this leads to like spiraling negative thoughts.
• 12:23
  SPEAKER_01: And like as soon as you notice that your nervous system is dysregulated and triggered, it's like, what's going on?
• 12:28
  SPEAKER_01: Oh no, this is bad.
• 12:30
  SPEAKER_01: And then you get more anxious, right?
• 12:32
  SPEAKER_01: So it's like a snowball rolling down the hill.
• 12:34
  SPEAKER_01: The wonderful part about breath is that it allows you to feel more calm in real time, even if you are still in the situation that is dysregulating you.
• 12:42
  SPEAKER_01: It's going to help.
• 12:43
  SPEAKER_01: So we are all going to practice this one together.
• 12:47
  SPEAKER_01: And actually, go back and also listen to the episode on like what to do if you are in a system that's dysregulating you, because there's more tips in there.
• 12:54
  SPEAKER_01: So obviously, I can't talk while I'm inhaling, but we're all just gonna do it together and I'll guide the second inhale and the exhale.
• 13:01
  SPEAKER_01: So we're gonna start with one long inhale.
• 13:46
  SPEAKER_01: You feel like you can't hold it as that long or take that amount of time, just practice slowing it down, practice doing it for longer, practice more extended.
• 13:54
  SPEAKER_01: I would say that was about medium extended, and do it from there.
• 13:58
  SPEAKER_01: All right.
• 13:58
  SPEAKER_01: We got number one, we got number two.
• 14:01
  SPEAKER_01: We are now on to number three.
• 14:04
  SPEAKER_01: Again, if I were to tell you at the beginning, it was just like walk and breath, but there are very specific techniques to do it.
• 14:10
  SPEAKER_01: Game changer.
• 14:11
  unknown: Right?
• 14:11
  SPEAKER_01: It's like having good form at the gym.
• 14:13
  SPEAKER_01: Having good form when like you're at the gym lifting can change everything.
• 14:17
  SPEAKER_01: Just like the technique with cooking changes everything, whether you do it on high or low or more salt, less salt, you know?
• 14:24
  SPEAKER_01: It all it all makes a difference.
• 14:25
  SPEAKER_01: So, number three, creating more space.
• 14:29
  SPEAKER_01: I'm gonna put creating more spaceslash slowing down.
• 14:32
  SPEAKER_01: So think about like adding more fuel to the fire in a bad way.
• 14:39
  SPEAKER_01: Right when your nervous system is dysregulated and you put on more things that are dysregulating it, it's got so much to try to burn through to try to calm itself down.
• 14:47
  SPEAKER_01: And it's like, holy, like live, I wasn't finished like calming down from the first thing, and here you are throwing a third like or fourth thing at me.
• 14:56
  SPEAKER_01: But if you create more space in your life, space in your day, more stillness, your body actually has the chance to come down.
• 15:04
  SPEAKER_01: If we think about this like a graph, right?
• 15:06
  SPEAKER_01: If it doesn't actually get the chance to come down and you throw something else on top of it, it's just gonna go up again and it's gonna go up.
• 15:13
  SPEAKER_01: And then when your nervous system is so dysregulated and so up here, it's take so much more to bring it down, right?
• 15:20
  SPEAKER_01: And then it's when we're living up there that the supplements may not work as well.
• 15:24
  SPEAKER_01: You need more than just like this breathing technique, more than just walking outside, right?
• 15:28
  SPEAKER_01: That's where like you need to do the trauma stuff.
• 15:30
  SPEAKER_01: So if we can prevent you from even getting there, if we can employ some of these things by not adding fuel to the fire, by creating more space in your life that's not dysregulating you, it's going to help.
• 15:41
  SPEAKER_01: So, where can you add in buffer space into your daytime so that when things happen, if things happen, there is that space for you.
• 15:52
  SPEAKER_01: We're not trying to fit so much into one container that it just bursts or so much water into one glass that it then overflows, right?
• 16:00
  SPEAKER_01: It's like the straw that broke the camel's back.
• 16:03
  SPEAKER_01: Not what we want to do.
• 16:05
  SPEAKER_01: If your nervous system is overloaded, it's too much to try to regulate.
• 16:09
  SPEAKER_01: Your limbic system is just an overdrive.
• 16:12
  SPEAKER_01: We need to shut that down, we need to deactivate it by you creating more space to allow that.
• 16:19
  SPEAKER_01: So, where do you notice yourself cramming your day?
• 16:22
  SPEAKER_01: Where does even like your to-do list?
• 16:24
  SPEAKER_01: And this sounds simple, but we all can get in the habit of doing it.
• 16:26
  SPEAKER_01: We put too many things that are like not possible in the day.
• 16:30
  SPEAKER_01: My fiance will sometimes say to me that like, you have no concept of like how long things take.
• 16:35
  SPEAKER_01: So, like, I'm getting better at like that's more of a time thing than that's not a nervous system thing.
• 16:39
  SPEAKER_01: But just in general, the same thing applies.
• 16:42
  SPEAKER_01: Like, if you can create more space, more time to do things, then it's gonna stop trying to shove so many things into a shorter amount of time.
• 16:50
  SPEAKER_01: You'll also notice though, that as you slow down, emotions might come up, feelings might come up.
• 16:54
  SPEAKER_01: That's natural.
• 16:56
  SPEAKER_01: Because being overproductive and fear of slowing down is actually a trauma response to avoid your emotions.
• 17:03
  SPEAKER_01: So many people are like, oh, I don't want to slow down, like I want to do something in order to heal my nervous system, not realizing like your nervous system is jacked.
• 17:11
  SPEAKER_01: We actually have to do less overall.
• 17:13
  SPEAKER_01: So instead of acting like, what can I do?
• 17:16
  SPEAKER_01: Ask how can I be.
• 17:18
  SPEAKER_01: Oh, powerful question.
• 17:19
  SPEAKER_01: I feel like I need to start that.
• 17:21
  SPEAKER_01: Instead of asking, what do I do?
• 17:23
  SPEAKER_01: Ask, how do I be?
• 17:26
  SPEAKER_01: I like that.
• 17:27
  SPEAKER_01: So three things you can start doing right now to start regulating your nervous system.
• 17:32
  SPEAKER_01: Hope you enjoyed.
• 17:34
  SPEAKER_01: I want to see, like, share with me when you're going on your forward motion walks how the breath works for you.
• 17:43
  SPEAKER_01: Love it.
• 17:43
  SPEAKER_01: I love to hear from you.
• 17:44
  SPEAKER_01: I love to hear how things are working from you.
• 17:46
  SPEAKER_01: Everyone who's been sending me like their HRVs from the regulate masterclass, love it.
• 17:50
  SPEAKER_01: Like the fact that you guys have like doubled or even like almost tripled your HRB from being like in the 30s or 40s into like the high 80s and 90s or over a hundred since that masterclass is just like amazing.
• 18:03
  SPEAKER_01: And of course, if you want to do more of like the deeper work to regulate your nervous system and really rewire it and let go of all those emotions, we're gonna leave well nourish down below for you guys to check out as well.
• 18:13
  SPEAKER_01: But with that being said, implement these.
• 18:16
  SPEAKER_01: It's not enough to just listen to them and just know them.
• 18:19
  SPEAKER_01: Go implement them right now, like take action, do this breath because this way, like it's you're not just like reading or listening to the information, then you directly put it into practice and then you're more likely to remember it, and it's also gonna have a direct effect.
• 18:31
  SPEAKER_01: Right.
• 18:31
  SPEAKER_01: So, with that being said, I love you guys so much, and I will see you in the next episode.