Latest / Dr. Derek H. Suite MD - The SuiteSpot / From Barriers to Breakthroughs 7/7: This Isn't About Being Lazy--Its About Being Legendary. #SlowDownSunday

Transcript

From Barriers to Breakthroughs 7/7: This Isn't About Being Lazy--Its About Being Legendary. #SlowDownSunday · Dr. Derek H. Suite MD - The SuiteSpot

• 0:06
  Speaker 1: Greetings and welcome back.
• 0:09
  Speaker 1: Welcome back, my friends, welcome back to the sweet spot everyone.
• 0:13
  Speaker 1: This is Slow Down Sunday.
• 0:16
  Speaker 1: It's Dr Sweet here and I am really working on slowing down so that we can have a great time on this, our final podcast for this seven-day series.
• 0:30
  Speaker 1: We've been doing where we've been looking at obstacles, we've made it, we've moved, we've taken action, we've won, we've trusted, we've finished strong and we've taken care, we've taken self-care, we've learned to say no.
• 0:43
  Speaker 1: Now it's time to simply slow down.
• 0:48
  Speaker 1: But guess what?
• 0:48
  Speaker 1: In today's world, slowing down can feel like an uphill climb, can it?
• 0:55
  Speaker 1: We constantly are bombarded with information, like we said yesterday, notifications and pings and all kinds of pressure to be on time, to be in the know.
• 1:06
  Speaker 1: One of the biggest culprits is FOMO, right, the fear of missing out.
• 1:10
  Speaker 1: It keeps us glued to our television screens, scrolling endlessly, comparing ourselves to others, feeling like we're always one step behind.
• 1:19
  Speaker 1: We've got to be in the know.
• 1:22
  Speaker 1: And then there's the whole dopamine addiction.
• 1:26
  Speaker 1: As you know, dopamine is a neurotransmitter.
• 1:28
  Speaker 1: We've talked about it.
• 1:28
  Speaker 1: It's the pleasure, uh, neurotransmitter in the brain.
• 1:31
  Speaker 1: And, yeah, social media technology, even our busy lives, can create this stream of stimulation and this triggering of dopamine that makes us kind of feel good, uh, and then we get kind of hooked on that instant gratification feeling and it's hard to put your phone down at 10 pm at night because you're still scrolling on TikTok or Instagram or whatever it is I speak to myself all right Making it hard to resist the urge to check, to Do one more thing, to get something completed.
• 2:03
  Speaker 1: But here's the whole thing about this.
• 2:07
  Speaker 1: Our nervous systems are not and were not designed for this kind of constant hyperarousal.
• 2:15
  Speaker 1: So there's a cranial nerve in the brain.
• 2:19
  Speaker 1: It's called the vagus nerve.
• 2:21
  Speaker 1: We have 12 cranial nerves and the vagus nerve I want to point this one out to you is crucial.
• 2:27
  Speaker 1: It plays a crucial role in the nervous system.
• 2:30
  Speaker 1: You know what it does.
• 2:31
  Speaker 1: It's the one that influences our digestion, our heart rate and our mood and stress response.
• 2:38
  Speaker 1: It's the one that can help us calm down, rest and digest and chill and relax.
• 2:44
  Speaker 1: Calm down, rest and digest and chill and relax and healthy vagal tone, having a good vagal tone with your vagus nerve.
• 2:53
  Speaker 1: It's essential for relaxation, it's important for focus and it's super important for your overall well-being.
• 3:00
  Speaker 1: And guess what?
• 3:03
  Speaker 1: You and I can massively influence this vagus nerve.
• 3:08
  Speaker 1: We can actually cultivate a great vagal tone and one powerful way we can do that is to do what we're doing here.
• 3:21
  Speaker 1: Talk about slowing down, having a slow down mentality, taking time out for intentional disconnection.
• 3:31
  Speaker 1: Remember yesterday's quote that everything will work if you unplug it for a little while mostly even you.
• 3:39
  Speaker 1: So scheduling specific times to disconnect from technology, to step away from the screens and to engage in activities that promote relaxation and mindfulness.
• 3:53
  Speaker 1: This is non-negotiable.
• 3:55
  Speaker 1: It's absolutely important for our brains to be able to do that, but we don't get the message enough Nobody tells you this that you actually do have to help your vagus nerve recover.
• 4:07
  Speaker 1: So it's not nonsense, it's not BS to take a walk in nature.
• 4:13
  Speaker 1: It's not wasting time to listen to good, calming, relaxing music or to practice deep breathing or to sit still and meditate or to be involved in art and music or something along those lines, because what you're doing is you're helping your vagus nerve, help you relax, and by doing that you can lower your heart rate, you can affect the vasodilation, your arteries and veins can be more fluid and more supple, you will breathe and bring more oxygen into your body.
• 4:50
  Speaker 1: It'll be so good for you to do these things right.
• 4:54
  Speaker 1: And another thing is to practice gratitude, to shift your focus from what you're missing to what you have.
• 5:00
  Speaker 1: This is a mental ninja move that you can make.
• 5:04
  Speaker 1: Nobody needs to see you doing it.
• 5:05
  Speaker 1: But you can walk around saying I don't have to do this, I get to do this.
• 5:10
  Speaker 1: You can walk around saying you know what?
• 5:12
  Speaker 1: What I have is more than enough.
• 5:15
  Speaker 1: I am grateful.
• 5:19
  Speaker 1: Take a moment today to appreciate the good things in your life.
• 5:22
  Speaker 1: Slow down, say hello to the people you love, reminisce and reflect on experiences that are making you happy.
• 5:32
  Speaker 1: Gratitude is a powerful antidote for the formal thing, for the fear of missing out, and it's a beautiful way to cultivate your happiness.
• 5:41
  Speaker 1: Remember that quote nature doesn't hurry, yet everything gets accomplished, and that it's in stillness where our creativity and solutions can be found.
• 5:55
  Speaker 1: And ancient wisdom tells us to be still and know God.
• 6:01
  Speaker 1: In stillness we can find clarity, peace, ideas can come to you.
• 6:13
  Speaker 1: So, yeah, I want you to slow down today.
• 6:16
  Speaker 1: Figure out your five minutes or your four minutes or your three minutes, I don't care if it's one minute.
• 6:22
  Speaker 1: Just slow down, breathe, relax and let go Catch up with yourself and notice how you're being.
• 6:33
  Speaker 1: That's a phrase we use this week.
• 6:35
  Speaker 1: Just notice when you sit still and you give yourself a chance to slow down.
• 6:44
  Speaker 1: Are your shoulders tight?
• 6:45
  Speaker 1: Is your body tight?
• 6:46
  Speaker 1: Are you breathing too shallow?
• 6:49
  Speaker 1: Do you need to take a deeper breath?
• 6:51
  Speaker 1: Is there something you need to take care of?
• 6:54
  Speaker 1: I'll bet you, if you sit for five minutes quietly, something will come to you that you may have been ignoring or not paying attention to.
• 7:07
  Speaker 1: Okay now, thank you for joining me on this journey all week.
• 7:11
  Speaker 1: I appreciate your time.
• 7:14
  Speaker 1: I appreciate all the feedback I've been getting.
• 7:17
  Speaker 1: I will definitely keep bringing the science and synthesizing it with the soul.
• 7:23
  Speaker 1: It seems to be working and until we meet again, keep it real, keep it moving and keep it sweet.
• 7:32
  Speaker 1: All right, this is Dr Sweet.
• 7:34
  Speaker 1: Please be free to join me on Twitter, instagram or, if you don't feel like doing those things, you can also look for me on linkedin and youtube.
• 7:46
  Speaker 1: Take care.