Anxiety & Self-Care: What You Might Be Missing

Does your brain like to tell you that anxiety & depression is a "YOU" problem?  Maybe you've been beating yourself up, thinking you're just not trying hard enough with self-care, or that everyone else has figured out something you haven't... Let me tell you - it's time to flip that story on its head! Join me and my guest Dr. Nicole Woodward as we dive into: Super simple (and totally free!) tests you can do that'll tell you WAY more about your stress levels than doctor's visits The game-changing piece of the self-care puzzle you might be missing (hint: it's not another meditation app!) A powerful technique to shift your nervous system from chaos to calm - and yes, it actually works! Perfect for anyone who's tired of being told "calm down" or "think positive" when you know there's got to be more to the story! Sign up for Dr Nicole's free class  "Your Body's Blueprint" The 5 minute protocol to improve your stress, anxiety & energy right here:  https://www.mobilityathletes.com/bodyblueprint Want to do the Power Pause that Dr Nicole lead us through?  More about Dr Nicole: Being drawn to healing from a very young age, Dr. Nicole Woodard decided at age 10 she would be a physical therapist and graduated with her doctorate in physical therapy in 2010 from University of Evansville. Consistently intrigued by holistic and collaborative healing, she worked with Division I athletics and professional athletes. In 2017, she opened Mobility Athletes and began to teach and train internationally. In 2020, after witnessing the accident and death of a fellow Ironman athlete, Nicole left corporate health care. Her symptoms of burnout and health concerns were at an all time high and she felt she was constantly falling short especially with her family and self. She combined her doctorate in physical therapy, mindset and breathwork certifications, her own healing journey, and a decade working with professional level athletes to create the Happiness Cycle. The Happiness Cycle ends taking care of everyone and everything else and allows you to take care of yourself too! Nicole continues to carry 40+ certifications and is a licensed business and life coach and physical therapist . Dr. Nicole teaches and speaks about how leaders can escape hustle and burn out to achieve clarity and fulfillment in business, relationships, and your own health. And she will both teach and inspire you to do sustainable work you are proud of. Connect with Dr Nicole here:  Https://www.instagram.com/mobilityathletes https://www.mobilityathletes.com/happinesscycle      Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!   100:00:05,600 --> 00:00:07,960Well, hello everybody, and 200:00:08,000 --> 00:00:10,800welcome back to the Movement, 300:00:10,800 --> 00:00:13,040Mind and Meaning podcast. I'm so 400:00:13,040 --> 00:00:15,920excited becauseWe have 500:00:15,920 --> 00:00:18,800our first in-person guest in this new 600:00:18,800 --> 00:00:20,880incarnation expression of the show with 700:00:20,880 --> 00:00:23,840us today. My dear friend Doctor Nicole 800:00:23,840 --> 00:00:26,320is with us. Hello. Good to have you. 900:00:26,680 --> 00:00:28,800Hello. I'm so excited. Thank you for 1000:00:28,800 --> 00:00:31,600having me. I'm so excited to just for 1100:00:31,600 --> 00:00:33,440everyone to be listening and for us to be 1200:00:33,440 --> 00:00:36,000able to share together today. Beautiful. 1300:00:36,000 --> 00:00:37,600All right. So whether you're watching or 1400:00:37,600 --> 00:00:39,560listening, we are going to be diving into 1500:00:39,560 --> 00:00:41,280a really interesting conversation. So I 1600:00:41,280 --> 00:00:42,840thought Doctor Nicole would be the really 1700:00:42,840 --> 00:00:45,080beautiful first person to come on because 1800:00:45,080 --> 00:00:46,960of the work that she does specifically 1900:00:46,960 --> 00:00:49,680around. Making the invisible 2000:00:49,680 --> 00:00:51,440visible. Because we all know when it 2100:00:51,440 --> 00:00:53,440comes to mental health challenges, a lot 2200:00:53,440 --> 00:00:56,001of times it can feel like we are waging 2300:00:56,001 --> 00:00:58,001this invisible battle that nobody can 2400:00:58,001 --> 00:01:00,801see, but holy damn can we feel it. And I 2500:01:00,801 --> 00:01:02,321know I've had moments where I just wanted 2600:01:02,321 --> 00:01:04,081it to be visible so people could see how 2700:01:04,081 --> 00:01:06,001challenging it was or see the reality of 2800:01:06,001 --> 00:01:08,401what I was dealing with. And so actually 2900:01:08,481 --> 00:01:10,721in her beautiful work and in her practice 3000:01:10,721 --> 00:01:12,641and with her clients and students and in 3100:01:12,641 --> 00:01:14,841her research. Doctor Nicole is doing some 3200:01:14,841 --> 00:01:16,201really powerful work that's really going 3300:01:16,201 --> 00:01:17,641to give you some clarity and 3400:01:17,641 --> 00:01:20,201understanding around how we can make the 3500:01:20,201 --> 00:01:22,761shift in this conversation. And so let's 3600:01:22,761 --> 00:01:25,041start. I'm not going to read your bio 3700:01:25,041 --> 00:01:26,481because it's really impressive and 3800:01:26,481 --> 00:01:28,041there's all sorts of letters and this and 3900:01:28,041 --> 00:01:29,281that and accreditations and 4000:01:29,281 --> 00:01:30,721certifications and the million and one 4100:01:30,721 --> 00:01:32,281things. So if you want to dive into all 4200:01:32,281 --> 00:01:34,041of that with Doctor Nicole, go ahead and 4300:01:34,041 --> 00:01:35,921read her bio because it's incredible. But 4400:01:36,001 --> 00:01:37,521will you please take us to the degree 4500:01:37,521 --> 00:01:39,281that you feel comfortable with, to a 4600:01:39,281 --> 00:01:41,201point in your journey where you had a 4700:01:41,201 --> 00:01:44,081moment where you realized woof. This 4800:01:44,081 --> 00:01:45,841is challenging. This isn't working or 4900:01:45,841 --> 00:01:47,841something that led you to do the work 5000:01:47,841 --> 00:01:49,641that you are doing today and that you're 5100:01:49,641 --> 00:01:52,001going to share with us today. Yeah, 5200:01:52,561 --> 00:01:54,721it was August 5300:01:55,521 --> 00:01:57,921of 2022. I 5400:01:58,641 --> 00:02:01,481was laying in my bathtub at the 5500:02:01,481 --> 00:02:04,121end of a day, and I felt honestly like a 5600:02:04,121 --> 00:02:05,841failure as a mom, 5700:02:06,561 --> 00:02:08,801wife, business owner, 5800:02:09,961 --> 00:02:10,961as a human being. 5900:02:12,241 --> 00:02:15,201And I just kept on this 6000:02:15,201 --> 00:02:17,921loop in my mind. I kept saying, I can't 6100:02:17,921 --> 00:02:20,881keep doing this. I can't keep 6200:02:21,161 --> 00:02:24,081doing this. And I 6300:02:24,081 --> 00:02:26,441got out of the bathtub. I went and got my 6400:02:26,441 --> 00:02:29,201computer and I sent out an e-mail 6500:02:30,081 --> 00:02:32,001and that e-mail said 6600:02:33,121 --> 00:02:35,681mobility, physical therapy is closing. 6700:02:36,721 --> 00:02:38,961I do not know if we will ever open again. 6800:02:39,281 --> 00:02:42,082Here are three practitioners that I 6900:02:42,082 --> 00:02:44,082recommend you transitioning your care to. 7000:02:44,802 --> 00:02:46,562If you have any problems, please reach 7100:02:46,562 --> 00:02:49,362out. My team will be able to help you and 7200:02:49,362 --> 00:02:51,602I will cover your cost for 30 days of 7300:02:51,602 --> 00:02:54,402transitioning. And I 7400:02:54,402 --> 00:02:57,362closed my business down. I honestly 7500:02:57,362 --> 00:03:00,122thought I would never work again, which a 7600:03:00,122 --> 00:03:01,762lot of us probably listening to this 7700:03:01,762 --> 00:03:03,762podcast, that you might be an 7800:03:03,762 --> 00:03:05,922overachiever to and you might get a lot 7900:03:06,122 --> 00:03:08,642of self-worth. self-importance, 8000:03:09,282 --> 00:03:12,082but also just your life mission may be to 8100:03:12,082 --> 00:03:13,762help people. I wanted to change the 8200:03:13,762 --> 00:03:16,642world. I wanted to be able to know that 8300:03:16,722 --> 00:03:18,882at least one person's life had been 8400:03:18,882 --> 00:03:21,362changed because I had been in it. And 8500:03:21,362 --> 00:03:23,642so effectively cutting out 8600:03:23,922 --> 00:03:25,362something. I wanted to be a physical 8700:03:25,362 --> 00:03:27,562therapist since I was 10. So I closed 8800:03:27,562 --> 00:03:30,282down my business. I was done being a 8900:03:30,282 --> 00:03:32,282physical therapist. I had no idea what I 9000:03:32,282 --> 00:03:34,602was going to do, and I had no idea if I 9100:03:34,602 --> 00:03:37,362would ever work again. And 9200:03:37,522 --> 00:03:39,762I didn't for seven 9300:03:39,762 --> 00:03:42,642months. That was really the precipice of 9400:03:42,642 --> 00:03:45,522change for me, where everything 9500:03:45,522 --> 00:03:47,522that I do now was really solidified and 9600:03:47,522 --> 00:03:48,002created. 9700:03:50,802 --> 00:03:52,842Wow. Well, thank you for your honesty and 9800:03:52,842 --> 00:03:55,402your vulnerability. And I'm sure whether 9900:03:55,402 --> 00:03:57,922people can relate to that best hub moment 10000:03:58,322 --> 00:04:00,962to that degree or just to some degree, 10100:04:01,362 --> 00:04:03,242many of us have experienced that moment, 10200:04:03,242 --> 00:04:05,202and and I've certainly heard myself say 10300:04:05,202 --> 00:04:08,162those things. To myself of I can't keep 10400:04:08,162 --> 00:04:09,642doing this. I don't want to do it like 10500:04:09,642 --> 00:04:12,082this anymore. And so thank you for 10600:04:12,082 --> 00:04:14,642sharing that. And and so as you 10700:04:14,642 --> 00:04:16,882begin to explore how to do this 10800:04:16,882 --> 00:04:19,682differently and go deeper with your 10900:04:19,682 --> 00:04:21,522work, obviously as a physical therapist, 11000:04:21,762 --> 00:04:22,922you're working very much with the 11100:04:22,922 --> 00:04:25,842physical form and the body. And at 11200:04:25,842 --> 00:04:28,162the core of that is our nervous system 11300:04:28,562 --> 00:04:31,523and how we move and how we feel. And 11400:04:31,523 --> 00:04:34,363so can we start there?Can we talk a 11500:04:34,363 --> 00:04:36,763little bit about what you have uncovered 11600:04:36,763 --> 00:04:39,283in your research, in your practice?around 11700:04:39,483 --> 00:04:41,523what's happening at the invisible level 11800:04:41,523 --> 00:04:43,843inside our body, and why it's so 11900:04:43,843 --> 00:04:46,803important for us to understand 12000:04:46,803 --> 00:04:49,003this a little bit more at at a, you know, 12100:04:49,003 --> 00:04:51,683a lay person, and at a, you know, to a 12200:04:51,683 --> 00:04:53,083level where people like, oh, I learned 12300:04:53,083 --> 00:04:54,323something, but not so that they're like, 12400:04:54,363 --> 00:04:55,843whoops, I guess I didn't get my degree 12500:04:55,843 --> 00:04:56,963today. I don't know what she's talking 12600:04:56,963 --> 00:04:59,923about to the degree thatyou know, 12700:05:00,403 --> 00:05:02,483the other person like myself can 12800:05:02,483 --> 00:05:04,483understand why it's important that 12900:05:04,483 --> 00:05:06,723biochemically, like IE what's happening 13000:05:06,723 --> 00:05:09,363inside our body is really important for 13100:05:09,363 --> 00:05:10,963this conversation around mental health 13200:05:10,963 --> 00:05:13,683because of how it affects us. But also 13300:05:13,683 --> 00:05:15,883the maybe can we talk a little bit about 13400:05:16,003 --> 00:05:18,563the the stigma around like, oh, this is 13500:05:18,563 --> 00:05:20,163invisible, it's not that big of a thing, 13600:05:20,163 --> 00:05:21,803but you've uncovered that it is a big 13700:05:21,803 --> 00:05:23,923thing. So let's talk about how what's 13800:05:23,923 --> 00:05:25,683happening at the biochemical level being 13900:05:25,963 --> 00:05:28,043essential for this conversation and the 14000:05:28,043 --> 00:05:29,403depth of our each of us having 14100:05:29,483 --> 00:05:32,323misunderstanding. Yeah, so I 14200:05:32,323 --> 00:05:33,923think it's really interesting if you 14300:05:33,963 --> 00:05:36,523imagine right now that all of a 14400:05:36,523 --> 00:05:39,203sudden you started having dizzy spells. 14500:05:39,443 --> 00:05:40,963So you woke up and you're like, oh, I 14600:05:40,963 --> 00:05:43,523feel a little bit dizzy and it went away 14700:05:43,603 --> 00:05:45,283and you'd go back up throughout your day, 14800:05:45,283 --> 00:05:46,483but it kind of sits in the back of your 14900:05:46,483 --> 00:05:49,283mind. And then all of a sudden you move 15000:05:49,283 --> 00:05:50,843again and you're dizzy again. And then 15100:05:50,843 --> 00:05:52,243all of a sudden the dizzy spells start 15200:05:52,243 --> 00:05:54,723lasting longer and longer. What would you 15300:05:54,723 --> 00:05:57,683do?You would probably go to 15400:05:57,683 --> 00:06:00,643the doctorAnd you would probably 15500:06:00,643 --> 00:06:03,523expect that they would run some 15600:06:03,523 --> 00:06:06,483sort of test to ensure what was going 15700:06:06,483 --> 00:06:09,203on with you. Now, the 15800:06:09,363 --> 00:06:12,163really tragic and scary fact is that 15900:06:12,323 --> 00:06:14,723somewhere between 85 to 90% of 16000:06:14,723 --> 00:06:16,964every single doctor's visit has been 16100:06:16,964 --> 00:06:19,524tracked to be stress related. So that 16200:06:19,524 --> 00:06:21,284mental health component, that mental 16300:06:21,284 --> 00:06:24,004wellness component. And yet 16400:06:24,404 --> 00:06:26,884there are very few, if any 16500:06:26,884 --> 00:06:29,604doctorsthat actually could tell you a 16600:06:29,604 --> 00:06:32,244test they can do to check 16700:06:32,404 --> 00:06:33,924your mental wellness and your mental 16800:06:33,924 --> 00:06:36,404health. Instead, they look at the 16900:06:36,404 --> 00:06:38,404symptoms and they say, that seems like 17000:06:38,404 --> 00:06:40,644anxiety and they prescribe a medication. 17100:06:41,164 --> 00:06:42,444And I have nothing wrong with 17200:06:42,444 --> 00:06:44,284medications. There's times and places and 17300:06:44,284 --> 00:06:46,564these are really important things that we 17400:06:46,564 --> 00:06:48,124might need. So this isn't a 17500:06:48,484 --> 00:06:50,644anti-medication conversation. This is a 17600:06:50,644 --> 00:06:52,564pro testing 17700:06:53,284 --> 00:06:56,244conversation. So why are 17800:06:56,244 --> 00:06:58,644we not testing the chemicals of the brain? 17900:06:58,644 --> 00:06:59,804And people are like, well, I didn't even 18000:06:59,804 --> 00:07:01,524know a test existed. Well, there there's 18100:07:01,524 --> 00:07:02,884lots of them. They're called 18200:07:02,884 --> 00:07:04,844neurotransmitter testing. And it's really 18300:07:04,844 --> 00:07:07,364where we can look at your serotonin, 18400:07:08,084 --> 00:07:10,324you know, the chemical that that more 18500:07:10,324 --> 00:07:13,204like happy chemical. Your oxytocin, 18600:07:13,364 --> 00:07:15,764can you connect with other people?Your 18700:07:15,764 --> 00:07:17,884dopamine. Dopamine actually isn't a 18800:07:17,884 --> 00:07:20,804pleasure chemical. It's a, I like to call 18900:07:20,804 --> 00:07:23,044it the I told you so chemical 19000:07:23,364 --> 00:07:25,644because it gets boosted every time the 19100:07:25,644 --> 00:07:27,324brain thinks something's gonna happen and 19200:07:27,324 --> 00:07:29,484then that thing happens. That is, it's a 19300:07:29,484 --> 00:07:32,404predictability chemical. And 19400:07:32,484 --> 00:07:35,364so you can imagine if your dopamine is 19500:07:35,364 --> 00:07:38,244lowAnd yet you 19600:07:38,244 --> 00:07:40,724might be running around mentally saying, 19700:07:40,804 --> 00:07:42,324I can't do anything right, I can't do 19800:07:42,324 --> 00:07:43,484anything right, I can't do anything 19900:07:43,484 --> 00:07:46,364right. Well, your dopamine is 20000:07:46,364 --> 00:07:47,844the reason that you're saying that, 20100:07:48,164 --> 00:07:50,404because your dopamine is low. It's 20200:07:50,404 --> 00:07:52,924constantly thinking that I predict 20300:07:52,924 --> 00:07:53,924something and it doesn't happen. I 20400:07:53,924 --> 00:07:55,284predict something and it doesn't happen. 20500:07:55,604 --> 00:07:57,764And oftentimes in my business, I hear 20600:07:57,764 --> 00:08:00,644people say, I set goals, but I don't like 20700:08:00,644 --> 00:08:02,564to set them because I never can achieve 20800:08:02,564 --> 00:08:05,525them, I never get there. And then we 20900:08:05,525 --> 00:08:06,925look at their dopamine and their 21000:08:06,925 --> 00:08:09,605serotonin and it's extremely low. And 21100:08:09,605 --> 00:08:11,125then these are also how you get those 21200:08:11,125 --> 00:08:13,405diagnoses of adrenal fatigue that 21300:08:13,405 --> 00:08:14,725integrative and functional medicine 21400:08:14,725 --> 00:08:17,285practitioners are getting. And it brings 21500:08:17,285 --> 00:08:19,045up a bigger conversation of 21600:08:19,285 --> 00:08:22,045biochemically, why are we not 21700:08:22,045 --> 00:08:24,645testing these things?And I'll be 21800:08:24,645 --> 00:08:26,605honest, I think one of the reasons is 21900:08:26,605 --> 00:08:28,965because it's easier for us as a 22000:08:28,965 --> 00:08:31,685society to say your mental wellness 22100:08:31,685 --> 00:08:34,485condition is a you problem. And if 22200:08:34,485 --> 00:08:36,405you think that too, you're just like, Oh 22300:08:36,405 --> 00:08:38,925my gosh, I'm just lazy or I just need to 22400:08:38,925 --> 00:08:41,125suck it up. I need to be more consistent 22500:08:41,605 --> 00:08:43,765and there's not. Or I'm just, I'm always 22600:08:43,765 --> 00:08:45,605stressed. I'm just a stressed out person. 22700:08:45,605 --> 00:08:48,565I'm very type A and no one's ever 22800:08:48,565 --> 00:08:50,485looked at their brain chemicals to know 22900:08:50,485 --> 00:08:53,365like. Is that actually my personality?Or 23000:08:53,365 --> 00:08:55,725do I have a brain chemical deficiency or 23100:08:55,725 --> 00:08:58,405maybe like, you know, hyperactive in some 23200:08:58,405 --> 00:09:00,725area that's actually causing that part of 23300:09:00,725 --> 00:09:02,845my personality to come out in order for 23400:09:02,845 --> 00:09:05,405me to survive in this world?It becomes a 23500:09:05,405 --> 00:09:07,365very different conversation and a much 23600:09:07,365 --> 00:09:10,245more empowering one. Wow, 23700:09:10,245 --> 00:09:11,925that's huge, because that's the thing I 23800:09:11,925 --> 00:09:13,525think most people don't even realize 23900:09:13,525 --> 00:09:15,685until I you know learned from you via 24000:09:15,685 --> 00:09:17,525your social media, so props to you, that 24100:09:17,765 --> 00:09:19,525there are even word tests about this sort 24200:09:19,525 --> 00:09:20,965of thing, because it's never been the 24300:09:20,965 --> 00:09:22,645case for me. You know Anytime I've gone 24400:09:22,645 --> 00:09:25,285to a practitioner, whether it's 24500:09:25,285 --> 00:09:27,765more naturopathic or traditional 24600:09:27,765 --> 00:09:29,845allopathic medicine, you know we talk 24700:09:29,845 --> 00:09:31,205about the symptoms and then, yeah, here 24800:09:31,205 --> 00:09:32,485you go, here's some medications that 24900:09:32,485 --> 00:09:34,645would work. I just came in here like 20 25000:09:34,645 --> 00:09:35,765minutes ago and you're gonna have me 25100:09:35,765 --> 00:09:37,685walking out with a prescription, which I 25200:09:37,725 --> 00:09:40,645am not adverse to, as Ilove that you said 25300:09:40,645 --> 00:09:43,045it's a protesting conversation. And so 25400:09:43,045 --> 00:09:44,645there's a time and a place for medication 25500:09:44,645 --> 00:09:46,885for sure. But what we're looking at our 25600:09:46,885 --> 00:09:48,805mind and body tools to support people 25700:09:48,805 --> 00:09:51,165thriving beyond these challenges. And 25800:09:51,165 --> 00:09:52,686that's really what you're speaking to. 25900:09:52,686 --> 00:09:54,726What I'm hearing you say is an 26000:09:54,726 --> 00:09:57,606understanding, a level of clarity that 26100:09:57,606 --> 00:10:00,006these tests are bringing that it's maybe, 26200:10:00,086 --> 00:10:02,086you know, it's it goes deeper than, oh, 26300:10:02,086 --> 00:10:04,406this is just who I am. Well, if it is 26400:10:04,886 --> 00:10:06,246what's happening inside your body and 26500:10:06,246 --> 00:10:08,406inside your your nervous system, that's 26600:10:08,766 --> 00:10:10,086That's really important for us to be 26700:10:10,086 --> 00:10:12,166aware of. And so you spoke to some tests 26800:10:12,166 --> 00:10:13,766there as far as your neurotransmitter 26900:10:13,766 --> 00:10:16,326testing. You mentioned another one that's 27000:10:16,326 --> 00:10:18,086really interesting that I think is really 27100:10:18,086 --> 00:10:19,526relevant to this conversation. 27200:10:19,526 --> 00:10:21,526Considering the focus of movement being 27300:10:21,526 --> 00:10:23,206mind medicine, movement being body 27400:10:23,206 --> 00:10:25,326medicine, one of the tests that you use 27500:10:25,446 --> 00:10:28,406is about spinal. excuse me, 27600:10:28,406 --> 00:10:31,286spinal mobility to determine how 27700:10:31,286 --> 00:10:33,686sensitive we are to stress and and in 27800:10:33,686 --> 00:10:35,206relation to our mental wellness. So can 27900:10:35,206 --> 00:10:37,286you talk about that relationship between 28000:10:37,446 --> 00:10:40,046spinal mobility and mental 28100:10:40,046 --> 00:10:42,966wellness, please?Yes, I would 28200:10:42,966 --> 00:10:45,766love to preface to that there research 28300:10:45,766 --> 00:10:48,686wise, there are actually several tests. 28400:10:48,686 --> 00:10:51,446So CO2 tolerance is one test that you 28500:10:51,446 --> 00:10:53,926can do in two minutes or less. that will 28600:10:53,926 --> 00:10:56,366note your sensitivity to stress. And you 28700:10:56,366 --> 00:10:58,166don't need, it's it's free. Like every 28800:10:58,166 --> 00:10:59,566test that I'm getting ready to talk about 28900:10:59,606 --> 00:11:01,766is is free. Heart rate 29000:11:01,766 --> 00:11:04,326variability, you need a wearable, 29100:11:04,406 --> 00:11:06,766but a lot of people have them. So it's 29200:11:06,766 --> 00:11:08,646it's fairly easy access and it's free. 29300:11:08,886 --> 00:11:10,686And that tells you how healthy your 29400:11:10,686 --> 00:11:12,246nervous system is, specifically your 29500:11:12,246 --> 00:11:13,886vagus nerve, which we can dive into 29600:11:13,926 --> 00:11:16,806deeper if we want to. And then 29700:11:17,286 --> 00:11:20,086grip test score, you can go in, 29800:11:20,086 --> 00:11:21,326almost any physical therapist, 29900:11:21,326 --> 00:11:22,726occupational therapist, personal 30000:11:22,726 --> 00:11:24,566trainers, a lot of timeshave them. Grip 30100:11:24,566 --> 00:11:26,886test score also gives you your readiness. 30200:11:26,886 --> 00:11:29,846How ready are you for stress?And 30300:11:29,846 --> 00:11:31,846then the one that we're also talking 30400:11:31,846 --> 00:11:34,806about here is spinal mobility. So how 30500:11:34,806 --> 00:11:37,366flexible are the three parts of your 30600:11:37,366 --> 00:11:39,126spine?So we have your neck, we've got 30700:11:39,126 --> 00:11:40,607your mid back, you know, that area in 30800:11:40,607 --> 00:11:41,927between your shoulder blades and then 30900:11:41,927 --> 00:11:44,407your lower back. The reason that this is 31000:11:44,407 --> 00:11:47,287so essential, like as I learned this,I 31100:11:47,287 --> 00:11:49,447mean, obviously, I have 51 31200:11:49,447 --> 00:11:51,127certifications. I have a doctorate's 31300:11:51,127 --> 00:11:53,047degree. I'm obsessed with learning, 31400:11:53,087 --> 00:11:55,727obsessed with it. But I had never started 31500:11:55,727 --> 00:11:57,767putting all of the pieces together. But 31600:11:57,767 --> 00:12:00,407when my own mental health was a 31700:12:00,407 --> 00:12:02,127battle I was going through, all of a 31800:12:02,127 --> 00:12:03,727sudden, all the pieces started falling 31900:12:03,727 --> 00:12:06,047together. And I realized that as a 32000:12:06,047 --> 00:12:07,727physical therapist, I had access to 32100:12:07,727 --> 00:12:09,447training that other people needed that 32200:12:09,447 --> 00:12:11,687they didn't have yet. And so 32300:12:12,647 --> 00:12:15,527first, let's talk about the neck. So if 32400:12:15,527 --> 00:12:18,447you guys can imagine when we go into 32500:12:18,567 --> 00:12:21,367fight or flight, our pupils 32600:12:21,367 --> 00:12:24,007actually change. Well, the reason that 32700:12:24,007 --> 00:12:26,367this is important is that the more 32800:12:26,367 --> 00:12:29,207restricted we are on our 32900:12:29,367 --> 00:12:32,087head and neck, the more we will 33000:12:32,087 --> 00:12:35,047actually fall into either dorsal vagal 33100:12:35,047 --> 00:12:37,927freeze mode or into fight or 33200:12:37,927 --> 00:12:40,247flight. And so research has 33300:12:40,247 --> 00:12:42,967shown when we lack that peripheral 33400:12:42,967 --> 00:12:45,287vision, when we lack good 33500:12:45,287 --> 00:12:47,687motion, turning your head side to side, 33600:12:47,687 --> 00:12:50,407chin down or looking up, your brain 33700:12:50,407 --> 00:12:53,047says I can't see the threats that are 33800:12:53,047 --> 00:12:56,007around me. We are at risk now. 33900:12:56,727 --> 00:12:58,847So if you've ever gotten in the car and 34000:12:58,847 --> 00:13:00,647you've you're like, man, my neck feels so 34100:13:00,647 --> 00:13:02,887stiff and you go to drive and you can't 34200:13:02,887 --> 00:13:04,727like turn and look or you're like, I 34300:13:04,727 --> 00:13:06,687can't actually turn and rotate to look 34400:13:06,687 --> 00:13:08,967behind me anymore. Your 34500:13:08,967 --> 00:13:11,767brain is still having that same 34600:13:11,767 --> 00:13:13,887fear every moment that you're walking 34700:13:13,887 --> 00:13:15,247around, every moment that you're sitting 34800:13:15,247 --> 00:13:17,967at your desk. And so that became 34900:13:17,967 --> 00:13:20,007monumental to teach people. 35000:13:20,487 --> 00:13:22,887Then your mid back and your low back, 35100:13:23,207 --> 00:13:25,287that is where all of your nerves that 35200:13:25,287 --> 00:13:27,528create your sympathetic or your fight or 35300:13:27,528 --> 00:13:29,608flight system, that's where they come 35400:13:29,608 --> 00:13:31,928from. And so 35500:13:32,408 --> 00:13:35,128if you don't have good spinal mobility 35600:13:35,128 --> 00:13:37,128there, if you're not moving well in your 35700:13:37,128 --> 00:13:39,128low back and your mid back, then those 35800:13:39,128 --> 00:13:42,008signals are getting distorted. And if 35900:13:42,008 --> 00:13:44,168those signals are getting distorted, then 36000:13:44,168 --> 00:13:46,808the way that you respond to stress is 36100:13:46,808 --> 00:13:49,688going to get distorted too. So that means 36200:13:50,008 --> 00:13:52,568maybe there really is a threat and you're 36300:13:52,568 --> 00:13:54,568actually not able to go into fight or 36400:13:54,568 --> 00:13:56,368flight the way that we would expect you 36500:13:56,368 --> 00:13:58,648to to protect yourself. Or 36600:13:58,968 --> 00:14:01,848maybe there is no threat whatsoever, but 36700:14:01,848 --> 00:14:03,608because you're constantly tight and 36800:14:03,608 --> 00:14:05,288hunched and I'm round, I know we're on a 36900:14:05,288 --> 00:14:07,448podcast, but I'm rounding my shoulders. 37000:14:07,768 --> 00:14:10,288You know, that reaction of staying like 37100:14:10,288 --> 00:14:13,048that is why our mid backs are so 37200:14:13,048 --> 00:14:15,688tight. It is a constant signal to your 37300:14:15,688 --> 00:14:18,568brain. I am under threat. I'm under 37400:14:18,568 --> 00:14:21,128threat. And a good way to think about 37500:14:21,128 --> 00:14:22,968this is if someone came up and punched 37600:14:22,968 --> 00:14:25,368you in the stomach, what would you do? 37700:14:26,248 --> 00:14:28,648You would hunch over,right?You would tuck 37800:14:28,648 --> 00:14:31,048your tuck your chin down, you would hunch 37900:14:31,048 --> 00:14:33,848over, you'd pull your arms in. If 38000:14:33,848 --> 00:14:35,448you've ever seen anybody that has a 38100:14:35,448 --> 00:14:38,168neurological injury, like a brain brain 38200:14:38,168 --> 00:14:40,088injury stroke, this is what they'll do. 38300:14:41,368 --> 00:14:43,528And it's also what we do when we fall 38400:14:43,528 --> 00:14:46,488into bad posture. We also come into that 38500:14:46,488 --> 00:14:48,168or a lot of people will sleep that way 38600:14:48,168 --> 00:14:50,848all hunched over. You're just sending a 38700:14:50,848 --> 00:14:53,408signal that says I'm not safe the 38800:14:53,408 --> 00:14:54,248entire time. 38900:14:56,488 --> 00:14:59,048Well,I'm just going to put this right 39000:14:59,048 --> 00:15:01,608here, that yoga for thousands of years 39100:15:01,608 --> 00:15:03,528has been talking about the importance of 39200:15:03,528 --> 00:15:06,168spinal mobility. Joseph Pilates said, 39300:15:06,168 --> 00:15:07,568You're only as young as your spine is 39400:15:07,568 --> 00:15:10,368flexible. But Dr. Nicole is talking about 39500:15:10,568 --> 00:15:12,328from a realistic, hopefully really 39600:15:12,328 --> 00:15:14,649understandable level, and thank you for 39700:15:14,649 --> 00:15:17,089using explanations that make sense to a 39800:15:17,089 --> 00:15:19,489lot of people, the impact of the way that 39900:15:19,489 --> 00:15:21,689we hold our body on our nervous system. 40000:15:22,089 --> 00:15:25,049And many people have heard, I say it all 40100:15:25,049 --> 00:15:26,089the time, maybe you've heard it 40200:15:26,089 --> 00:15:28,249elsewhere, that thatstatement that came 40300:15:28,249 --> 00:15:30,009out a few years ago about how sitting is 40400:15:30,009 --> 00:15:32,089the new smoking and the correlation 40500:15:32,089 --> 00:15:34,129between the amount of sitting we do and 40600:15:34,129 --> 00:15:36,249you know metabolic disease, cancer, 40700:15:36,489 --> 00:15:38,649diabetes, so many different things. But 40800:15:38,649 --> 00:15:40,689what we're talking about here is another 40900:15:40,689 --> 00:15:43,529reason why sitting, especially in weak 41000:15:43,529 --> 00:15:45,009posture, which we're explaining there, 41100:15:45,009 --> 00:15:46,969and that contractive protective posture 41200:15:47,369 --> 00:15:49,969is so impactful for the 41300:15:49,969 --> 00:15:52,889quality of your life. Andultimately as 41400:15:52,889 --> 00:15:54,489well, the length of your life, but we 41500:15:54,489 --> 00:15:56,129won't go into that. But what you're 41600:15:56,129 --> 00:15:57,609talking about there kind of answers the 41700:15:57,609 --> 00:15:59,769next question that I had was about how, 41800:16:00,169 --> 00:16:02,809why is it essential that self-care 41900:16:03,049 --> 00:16:05,329happens at the level of the nervous 42000:16:05,329 --> 00:16:08,169system?And you just explained why spinal 42100:16:08,169 --> 00:16:10,809mobility and the tests that you're using 42200:16:10,809 --> 00:16:12,169and even just movements that we can do 42300:16:12,169 --> 00:16:14,089throughout the day is so impactful for 42400:16:14,089 --> 00:16:15,689that because of what's getting activated 42500:16:15,689 --> 00:16:17,609by way of the vagus nerve. But can you 42600:16:17,609 --> 00:16:19,609talk a little bit about that?Because I 42700:16:19,609 --> 00:16:21,169know that's one of the core tenets of 42800:16:21,169 --> 00:16:23,289what you do and howserve people about how 42900:16:23,529 --> 00:16:26,409nervous system centered care is really 43000:16:26,409 --> 00:16:28,809the only solution and the true solution. 43100:16:28,809 --> 00:16:30,409So let's talk about that. Let's unpack 43200:16:30,409 --> 00:16:33,329that a little bit. Oftentimes all 43300:16:33,329 --> 00:16:35,209of us know everyone, you wouldn't be 43400:16:35,209 --> 00:16:36,969listening to this podcast if you didn't 43500:16:36,969 --> 00:16:38,889believe in some sort of self-care, like 43600:16:38,889 --> 00:16:40,769you're just not even here, like if you 43700:16:40,809 --> 00:16:43,609don't believe in that. The problem that 43800:16:43,609 --> 00:16:46,569I've seen across many people is 43900:16:46,569 --> 00:16:49,449that they believe though that if they are 44000:16:49,449 --> 00:16:51,449still in fight or flight, right there 44100:16:51,489 --> 00:16:53,129that. And when I say fight or flight, 44200:16:53,209 --> 00:16:55,889that's the anxious feeling or that's 44300:16:55,889 --> 00:16:58,129also the feeling of like if anybody's 44400:16:58,129 --> 00:16:59,649ever walked in the door at their house 44500:16:59,649 --> 00:17:02,009and immediately felt rage, like they're 44600:17:02,009 --> 00:17:04,010like, I'm just so angry and this stuff's 44700:17:04,010 --> 00:17:06,650on the floor, that's fight or flight. 44800:17:07,130 --> 00:17:09,930Or if you're feeling that dorsal vagal 44900:17:09,930 --> 00:17:12,490shutdown, those pieces, 45000:17:12,850 --> 00:17:15,370which are really like, it could be 45100:17:15,370 --> 00:17:17,850functional freeze. I can do everything on 45200:17:17,850 --> 00:17:20,730my to-do list, but I don't feel connected 45300:17:20,730 --> 00:17:22,490to it. It's just, it's stuff that has to 45400:17:22,490 --> 00:17:24,770get done. So I'm just gonna wake up and 45500:17:24,770 --> 00:17:26,650do it, but there's no, there's no 45600:17:26,650 --> 00:17:28,650passion, there's no emotion behind it. 45700:17:28,810 --> 00:17:31,290It's just like blinders on, do the stuff. 45800:17:31,450 --> 00:17:34,410Or it can be the shame and 45900:17:34,410 --> 00:17:36,810the like more depressed down 46000:17:37,370 --> 00:17:39,250Getting in bed, covering up, not being 46100:17:39,250 --> 00:17:40,490able to move, not being able to 46200:17:40,490 --> 00:17:43,290socialize. So 46300:17:43,290 --> 00:17:45,450often people are having those experiences 46400:17:45,490 --> 00:17:47,290and what they're saying to themselves is 46500:17:47,610 --> 00:17:50,090I would feel better if I just had a more 46600:17:50,090 --> 00:17:52,730consistent self-care routine. If I was 46700:17:52,730 --> 00:17:54,250just more consistent with getting 46800:17:54,250 --> 00:17:56,330massages, if I was just more consistent 46900:17:56,330 --> 00:17:58,410with going to the gym, if I was just more 47000:17:58,410 --> 00:18:00,330consistent with eating better, then this 47100:18:00,330 --> 00:18:03,050would be better. That is 47200:18:03,050 --> 00:18:05,050partially true, but you're also 47300:18:05,050 --> 00:18:08,010gaslighting yourself. If you do 47400:18:08,010 --> 00:18:10,050not understand and no one is teaching you 47500:18:10,050 --> 00:18:12,490nervous system centered care, this is 47600:18:12,490 --> 00:18:15,210fairly new, like polyvagal theory, a 47700:18:15,210 --> 00:18:16,570lot of this kind of stuff, we're talking 47800:18:16,570 --> 00:18:18,330in the 90s, it hasn't been around 47900:18:18,330 --> 00:18:21,050forever, that it really shows us a 48000:18:21,050 --> 00:18:23,370more holistic plan. Is exercise important? 48100:18:23,370 --> 00:18:25,370Yes, but only as important as your 48200:18:25,370 --> 00:18:27,730nervous system can handle it. Like, if 48300:18:27,770 --> 00:18:30,730you can't handle exercise, then this is 48400:18:30,730 --> 00:18:32,090the people that are exercising and they 48500:18:32,090 --> 00:18:34,570can't lose any weight. like, these are 48600:18:34,570 --> 00:18:37,370the people who have to exercise to go to 48700:18:37,370 --> 00:18:40,330sleep. You're just shoving yourself up in 48800:18:40,330 --> 00:18:42,170your nervous system, till you get enough 48900:18:42,170 --> 00:18:43,530stress that your body just says, Oh, 49000:18:43,530 --> 00:18:45,610screw it, I'll shut down. It's not it's 49100:18:45,610 --> 00:18:48,090not healthy exercise. So if you're not 49200:18:48,090 --> 00:18:49,370focused on those things, that's why 49300:18:49,370 --> 00:18:52,211nervous system centered care is the 49400:18:52,491 --> 00:18:54,891only self-care plan that's actually going 49500:18:54,891 --> 00:18:57,011to work. that will actually stop the 49600:18:57,011 --> 00:18:59,531anxiety, the burnout, the cycles of 49700:18:59,531 --> 00:19:01,931exhaustion, and actually get you to the 49800:19:01,931 --> 00:19:03,611happy, healthy life that you want. 49900:19:05,691 --> 00:19:07,331Well, that's a very powerful statement 50000:19:07,331 --> 00:19:08,451you made right there, and I think that's 50100:19:08,451 --> 00:19:09,731so important for us. to 50200:19:10,011 --> 00:19:12,691recognize, and 50300:19:12,691 --> 00:19:14,491that's what we're here to do, right?The 50400:19:14,491 --> 00:19:16,491mind and body solutions and tools, 50500:19:16,811 --> 00:19:18,611because we wanna get to the root of it. 50600:19:18,611 --> 00:19:19,971We're not gonna go out into the garden 50700:19:19,971 --> 00:19:21,371and just pick the roots out, you know 50800:19:21,371 --> 00:19:23,211pick off the little bits of the of the 50900:19:23,211 --> 00:19:25,611dandelions. If we wanna make true change, 51000:19:25,851 --> 00:19:27,451we need to get down to the root. We need 51100:19:27,451 --> 00:19:29,851to get in there and excavate and like do 51200:19:29,851 --> 00:19:31,851the real important stuff. And what you're 51300:19:31,851 --> 00:19:34,091saying is that nervous system centered 51400:19:34,091 --> 00:19:36,811care is that, and that's really valuable 51500:19:36,851 --> 00:19:38,971and that's, you knowPeople understand 51600:19:38,971 --> 00:19:41,091that and they're truly, you know and 51700:19:41,131 --> 00:19:42,811correct me if I'm wrong from my opinion 51800:19:42,811 --> 00:19:44,971that is the mind body connection is the 51900:19:44,971 --> 00:19:46,611nervous system that is that that 52000:19:46,611 --> 00:19:48,731communication highway that is so 52100:19:48,731 --> 00:19:50,011important and that's really what we're 52200:19:50,011 --> 00:19:52,611here to do and talk about. And so I think 52300:19:52,611 --> 00:19:54,131one thing that you mentioned there and 52400:19:54,131 --> 00:19:55,691you spoke to it and and it's really 52500:19:55,691 --> 00:19:57,211important and you know ironically we're. 52600:19:57,771 --> 00:19:59,611Doing this conversation digitally and 52700:19:59,611 --> 00:20:01,371people are listening to us on like fancy 52800:20:01,371 --> 00:20:03,051technology and all of that. And so we 52900:20:03,051 --> 00:20:04,731have this incredible aspect of our life 53000:20:05,051 --> 00:20:07,171that brings us together virtually and 53100:20:07,171 --> 00:20:09,291remotely and serves as an element of 53200:20:09,291 --> 00:20:10,931connection. Like we can see each other 53300:20:10,931 --> 00:20:12,331right now, I can see your facial 53400:20:12,331 --> 00:20:15,211expressions, etc. But I know 53500:20:15,211 --> 00:20:17,451that that's missing for a lot of people. 53600:20:17,451 --> 00:20:20,251And when it comes to true, deep 53700:20:20,291 --> 00:20:22,411and lasting self-care, can you speak to 53800:20:22,411 --> 00:20:24,891that as far as something that you've seen 53900:20:24,891 --> 00:20:26,731to be really important and really 54000:20:26,731 --> 00:20:28,171valuable from a nervous system 54100:20:28,171 --> 00:20:31,051perspective?So 54200:20:31,051 --> 00:20:33,451science-wise, we have a part of our 54300:20:33,451 --> 00:20:34,811nervous system called the social 54400:20:34,811 --> 00:20:37,332engagement center. And so the social 54500:20:37,332 --> 00:20:39,292engagement center is literally, this is 54600:20:39,292 --> 00:20:41,052also those neck movements. We are 54700:20:41,052 --> 00:20:43,572constantly looking at other people and 54800:20:43,572 --> 00:20:45,412our environments and assessing whether 54900:20:45,412 --> 00:20:47,252they're safe or not. We are literally 55000:20:47,252 --> 00:20:49,252taking in all the micro movements in 55100:20:49,252 --> 00:20:51,052their cheeks and their face and their 55200:20:51,052 --> 00:20:53,572nose and their ears, as well as the big 55300:20:53,572 --> 00:20:54,852gross movements that they're doing with 55400:20:54,852 --> 00:20:57,132their hands. And that's what tells us if 55500:20:57,132 --> 00:20:59,932they're safe to connect with or not. Now 55600:21:00,012 --> 00:21:02,492if that nervous system though is in 55700:21:02,492 --> 00:21:05,212dorsal vagal or if it's in fight or 55800:21:05,212 --> 00:21:07,692flight, our defensive responses 55900:21:07,692 --> 00:21:10,652already go up and so our social 56000:21:10,652 --> 00:21:12,492engagement system starts to shut down. 56100:21:12,812 --> 00:21:15,452This is why community care is 56200:21:15,692 --> 00:21:18,012the most essential part of nervous system 56300:21:18,012 --> 00:21:20,212centered care that I don't know why tons 56400:21:20,212 --> 00:21:21,292of people are talking about the nervous 56500:21:21,292 --> 00:21:24,092system right now. No one is talking about 56600:21:24,172 --> 00:21:26,492that you can't. Self-care is also 56700:21:26,492 --> 00:21:28,892community care. You cannot just, this is 56800:21:28,892 --> 00:21:31,612not a hyper-individualism thing. Like 56900:21:31,772 --> 00:21:34,212you cannot just go into a silo and be 57000:21:34,212 --> 00:21:35,692like, okay, I'm gonna heal myself. I'm 57100:21:35,692 --> 00:21:37,372gonna break generational cycles. I'm 57200:21:37,372 --> 00:21:40,092gonna show back up. You have to do this 57300:21:40,092 --> 00:21:41,892with friends. You have to do this with 57400:21:41,892 --> 00:21:44,732people like Megan. We have to hold hands, 57500:21:44,732 --> 00:21:46,812look at each other and feel safe with 57600:21:46,812 --> 00:21:48,252each other, have true authentic 57700:21:48,252 --> 00:21:51,132relationships with each other in order 57800:21:51,212 --> 00:21:53,212for our nervous system to be regulated. 57900:21:53,532 --> 00:21:55,932And that part is 58000:21:56,412 --> 00:21:59,372very, very, very crucial. So a lot 58100:21:59,372 --> 00:22:00,532of people, again, are gaslighting 58200:22:00,532 --> 00:22:02,972themselves saying consistency and saying, 58300:22:02,972 --> 00:22:05,692I have to do it on my own. But those two 58400:22:05,692 --> 00:22:08,412things will never get you to the 58500:22:08,412 --> 00:22:10,332goals that you want. It's just not even 58600:22:10,332 --> 00:22:11,452biologically possible. 58700:22:13,132 --> 00:22:15,692And ideally, is that done in 58800:22:15,692 --> 00:22:17,532person?I mean, that's not going to be 58900:22:17,532 --> 00:22:19,612available for everybody. How do you feel 59000:22:19,612 --> 00:22:21,772about the level of 59100:22:22,452 --> 00:22:24,893Benefit that comes when you do that 59200:22:24,973 --> 00:22:27,133digitally versus in person. 59300:22:28,173 --> 00:22:30,893I think honestly, I've seen both work. So 59400:22:30,893 --> 00:22:33,613inside of my happiness cycle, 59500:22:33,613 --> 00:22:35,773our coaching Academy, we have people from 59600:22:35,773 --> 00:22:38,573all over the world in there and they're 59700:22:38,573 --> 00:22:40,733creating these really deep relationships. 59800:22:41,053 --> 00:22:43,613I think the number one thing that I've 59900:22:43,613 --> 00:22:45,853seen is authenticity and vulnerability. 60000:22:46,173 --> 00:22:49,093You have to say the truth. I mean, even 60100:22:49,093 --> 00:22:51,053in some of those calls, people will say, 60200:22:51,093 --> 00:22:53,453when you said that, I immediately was 60300:22:53,453 --> 00:22:56,173taken aback. And I really was like 60400:22:56,173 --> 00:22:57,733going inside myself and I had to 60500:22:57,733 --> 00:23:00,013evaluate. Those are hard things to say to 60600:23:00,013 --> 00:23:02,653someone or, oh, when you said that, like 60700:23:03,213 --> 00:23:05,613my feelings got hurt. What's going on 60800:23:05,613 --> 00:23:07,373with that?Can you help me walk through 60900:23:07,373 --> 00:23:10,013that?That's authenticity, not the people 61000:23:10,013 --> 00:23:12,413pleasing. It's just, here is me and my 61100:23:12,413 --> 00:23:14,573truth, the celebration of my truth, the 61200:23:14,573 --> 00:23:17,453mess of my truth,Will you accept me with 61300:23:17,453 --> 00:23:19,933both sides of that?And as long as you're 61400:23:19,933 --> 00:23:21,653getting that, it doesn't matter if it's a 61500:23:21,653 --> 00:23:23,453phone call, it doesn't matter if it's a 61600:23:23,453 --> 00:23:26,413video chat or if it's in person. I 61700:23:26,413 --> 00:23:28,053do think there's an aspect of just 61800:23:28,053 --> 00:23:30,333getting out in nature, getting out in the 61900:23:30,493 --> 00:23:32,973earth, like and being really a 62000:23:32,973 --> 00:23:35,013part of the world that we live in that's 62100:23:35,013 --> 00:23:37,773so crucial. And I 62200:23:37,773 --> 00:23:39,213think you can do that. Go take your 62300:23:39,213 --> 00:23:41,453computer outside, go sit outside and 62400:23:41,453 --> 00:23:43,053connect with somebody, but while you're 62500:23:43,053 --> 00:23:45,293also connecting with the earth. And I 62600:23:45,293 --> 00:23:47,893think you will see that. I also do host 62700:23:47,893 --> 00:23:49,613in-person retreats. I go to in-person 62800:23:49,613 --> 00:23:52,493retreats 'cause there's huge value in 62900:23:52,493 --> 00:23:55,053also looking at other people 63000:23:55,373 --> 00:23:58,333and really being with other people that 63100:23:58,333 --> 00:24:00,173brings another layer of authenticity. So 63200:24:00,173 --> 00:24:02,893I think things happen faster, but 63300:24:03,053 --> 00:24:05,293it's not that it can't happen virtually, 63400:24:05,293 --> 00:24:07,813if that makes sense. Totally, 63500:24:07,933 --> 00:24:09,853totally. I think that that accelerated 63600:24:09,853 --> 00:24:12,013energy coming from that one-on-one or 63700:24:12,013 --> 00:24:13,734group interaction definitely makes sense 63800:24:13,734 --> 00:24:15,774that it would happen faster. So thank you 63900:24:15,774 --> 00:24:17,174for that because I know some people and 64000:24:17,174 --> 00:24:18,254you know, for me, I live out in the 64100:24:18,254 --> 00:24:19,894middle of the ocean, so it's really 64200:24:19,894 --> 00:24:21,974important that I'm able to serve and 64300:24:21,974 --> 00:24:24,854support people virtually. So I love that 64400:24:24,854 --> 00:24:26,094and I love everything that we've been 64500:24:26,094 --> 00:24:28,494sharing here. And thank you for all of 64600:24:28,494 --> 00:24:31,294this and so. We have reached the portion 64700:24:31,414 --> 00:24:33,694of our episode today where we are going 64800:24:33,694 --> 00:24:36,014to take a power pause. So a power pause 64900:24:36,014 --> 00:24:38,334is literally like it sounds, 65000:24:39,294 --> 00:24:41,294pausing, dropping into that place of 65100:24:41,294 --> 00:24:43,694power within yourself so that you can 65200:24:43,694 --> 00:24:45,494reconnect to that. You can come back to 65300:24:45,534 --> 00:24:48,254yourself, come back to that state of yes 65400:24:48,254 --> 00:24:50,174energy, that vibrancy that is your true 65500:24:50,174 --> 00:24:52,334essence, that is the regulated system. 65600:24:52,654 --> 00:24:54,734So Dr. Nicole is actually going to lead 65700:24:54,734 --> 00:24:57,094our power pause today. And so will you 65800:24:57,134 --> 00:24:58,934please take it away?Tell us a little bit 65900:24:58,934 --> 00:25:00,654about what it's going to be. And then 66000:25:00,814 --> 00:25:02,574take us through it, please. 66100:25:03,254 --> 00:25:06,014Amazing. I'm gonna do something that 66200:25:06,014 --> 00:25:08,174you guys have heard of a million times. 66300:25:08,174 --> 00:25:10,014But here's what you don't know about it 66400:25:10,334 --> 00:25:12,894is that in 2 minutes or less with 66500:25:12,894 --> 00:25:14,974balanced breath work, you can literally 66600:25:14,974 --> 00:25:16,454change your stress response and your 66700:25:16,454 --> 00:25:19,374biochemical response. So oftentimes 66800:25:19,374 --> 00:25:21,534people don't do breath work. They're 66900:25:21,534 --> 00:25:22,574like, oh yeah, I've heard of box 67000:25:22,574 --> 00:25:23,614breathing. I've heard of balanced 67100:25:23,614 --> 00:25:26,094breathing. Yet they don't do it 67200:25:26,334 --> 00:25:28,574because they think they need 10 minutes 67300:25:28,574 --> 00:25:30,574or they need a certain song or they need 67400:25:30,574 --> 00:25:33,134to be guided. But the truth is you could 67500:25:33,134 --> 00:25:35,054be in a confrontational conversation. You 67600:25:35,054 --> 00:25:36,974can close your mouth, breathe in and out 67700:25:36,974 --> 00:25:38,694through your nose and start counting and 67800:25:38,694 --> 00:25:40,494you biochemically will change and you 67900:25:40,494 --> 00:25:41,574will start to change that social 68000:25:41,574 --> 00:25:43,694engagement center so that you can hear 68100:25:43,694 --> 00:25:46,174and communicate better. And 68200:25:46,494 --> 00:25:48,414I don't want to teach you something fancy 68300:25:48,414 --> 00:25:50,014and you think you need the fancy thing. 68400:25:50,254 --> 00:25:52,414You don't. You need the simple thing and 68500:25:52,414 --> 00:25:54,614you need to do it regularly and you'll 68600:25:54,614 --> 00:25:57,134begin to see those changes. So we are 68700:25:57,134 --> 00:26:00,095going to do a four by 4-4 seconds in. 68800:26:00,335 --> 00:26:03,2954 seconds out. Now at the end of it, 68900:26:03,455 --> 00:26:05,855we are going to finish up with deep 69000:26:05,855 --> 00:26:07,775breaths in and then we're going to hum 69100:26:07,775 --> 00:26:10,175our way out. Humming is a way to get that 69200:26:10,175 --> 00:26:12,615vagus nerve to really activate. So we're 69300:26:12,615 --> 00:26:14,455going to do just a few rounds of 4 by 4, 69400:26:14,455 --> 00:26:15,615and then we're going to finish with 69500:26:15,615 --> 00:26:16,855humming. And you guys are going to 69600:26:16,855 --> 00:26:19,295immediately feel the change. So first 69700:26:19,295 --> 00:26:20,895thing, go ahead and close your eyes as 69800:26:20,895 --> 00:26:23,535long as you're not driving and check in 69900:26:23,535 --> 00:26:25,375with your body. Just do a quick scan up 70000:26:25,375 --> 00:26:28,095from your toes. all the way 70100:26:28,095 --> 00:26:30,415through those hips, your 70200:26:30,415 --> 00:26:32,735spine, that mid back, your 70300:26:32,735 --> 00:26:35,375chest, neck, head, 70400:26:35,535 --> 00:26:38,015face, and just know anything with 70500:26:38,015 --> 00:26:40,335curiosity, not to change it, but anything 70600:26:40,335 --> 00:26:42,015that just feels like it wants some more 70700:26:42,015 --> 00:26:44,815attention. Now I want you to 70800:26:44,815 --> 00:26:46,535begin, we're gonna begin with just a big 70900:26:46,535 --> 00:26:48,255deep breath in with everybody, big deep 71000:26:48,255 --> 00:26:49,735breath in, collective energy, big deep 71100:26:49,735 --> 00:26:52,655breath in, through your nose, and then 71200:26:52,655 --> 00:26:53,895let it out through your nose or mouth, 71300:26:55,095 --> 00:26:57,735all the way out. And then I want you to 71400:26:57,735 --> 00:26:59,295breathe in through your nose. 71500:26:59,615 --> 00:27:02,255234 out your 71600:27:02,655 --> 00:27:03,455nose 71700:27:03,775 --> 00:27:06,415234 71800:27:06,735 --> 00:27:07,375in 71900:27:07,695 --> 00:27:10,655234 and 72000:27:10,655 --> 00:27:11,215out 72100:27:11,615 --> 00:27:14,535234 all through your 72200:27:14,535 --> 00:27:15,375nose in 72300:27:15,775 --> 00:27:18,615234 and 72400:27:18,655 --> 00:27:19,135out 72500:27:19,535 --> 00:27:22,175234 72600:27:22,255 --> 00:27:24,175in. We're just balancing our system, 72700:27:24,175 --> 00:27:26,415balancing our chemicals and out. 72800:27:29,215 --> 00:27:31,135And in, two, 72900:27:31,695 --> 00:27:34,255three, four, and out, 73000:27:34,735 --> 00:27:37,375two, three, four, 73100:27:37,455 --> 00:27:39,615and in. Beginning to 73200:27:39,615 --> 00:27:42,575focus internally and out. 73300:27:43,215 --> 00:27:45,775Focus where your breath is on the inside. 73400:27:46,255 --> 00:27:49,056In, two, three, 73500:27:49,376 --> 00:27:51,936four, and out, two, 73600:27:52,496 --> 00:27:55,416three, four. In, can you 73700:27:55,416 --> 00:27:57,616trace that breath?In through your nose, 73800:27:58,096 --> 00:27:59,296down through your throat, into your 73900:27:59,296 --> 00:28:01,776lungs, and out, out of your 74000:28:01,776 --> 00:28:04,616lungs, out of your throat, and out of 74100:28:04,616 --> 00:28:06,576your nose. In, 74200:28:06,976 --> 00:28:09,696two, three, four, 74300:28:09,696 --> 00:28:11,696and out, two, 74400:28:12,176 --> 00:28:15,056three, four. In on 74500:28:15,056 --> 00:28:17,056the inside of your body, 74600:28:17,776 --> 00:28:18,816and out. 74700:28:21,936 --> 00:28:24,016One more, in, two, 74800:28:24,656 --> 00:28:27,296three, four, and out, 74900:28:27,776 --> 00:28:30,416two, three, four. We're going to take a 75000:28:30,416 --> 00:28:33,056big deep breath in through your nose. 75100:28:33,136 --> 00:28:34,576Now, when you breathe out, what you're 75200:28:34,576 --> 00:28:35,656going to do is breathe out through your 75300:28:35,656 --> 00:28:36,976nose and you're going to hum like this. 75400:28:37,136 --> 00:28:37,376Umm 75500:28:47,536 --> 00:28:48,976And then take another big deep breath in. 75600:28:50,776 --> 00:28:52,656And maybe change the way you hum. Change 75700:28:52,656 --> 00:28:53,136it up. Umm 75800:29:03,776 --> 00:29:06,656Big deep breath in. Belly, ribs, chest, 75900:29:06,656 --> 00:29:08,976huge expansion. Relax those 76000:29:08,976 --> 00:29:10,776shoulders if they're tight, give them a 76100:29:10,776 --> 00:29:13,216little roll and keep them relaxed as you 76200:29:13,216 --> 00:29:15,216hum out on the next one. Umm 76300:29:23,456 --> 00:29:25,096Last one. Let's add one more thing. Big 76400:29:25,096 --> 00:29:25,616deep breath in. 76500:29:27,856 --> 00:29:30,576Relax those shoulders. As you hum 76600:29:30,576 --> 00:29:32,376out, I want you to turn your head to the 76700:29:32,376 --> 00:29:34,256left and to the right. So umm 76800:29:42,177 --> 00:29:44,497beautiful. And then just blinking those 76900:29:44,497 --> 00:29:45,777eyes up and then coming right back to 77000:29:45,777 --> 00:29:48,737now, it's actually impossible to have 77100:29:48,737 --> 00:29:50,737improper breathing mechanics and to keep 77200:29:50,737 --> 00:29:53,697your traps, these shoulder muscles tight 77300:29:54,017 --> 00:29:56,337if you turn your head. So humming, 77400:29:56,337 --> 00:29:58,537activating both sides of that vagus nerve 77500:29:58,737 --> 00:30:00,337at the same time that you're turning your 77600:30:00,337 --> 00:30:02,737head, you can't keep that tightness, that 77700:30:02,737 --> 00:30:04,057tension in your neck and shoulders 77800:30:04,057 --> 00:30:06,257anymore. Wow, 77900:30:06,977 --> 00:30:09,457I love that. Thank you. That was such a 78000:30:09,457 --> 00:30:12,377beautiful way to drop in. And you 78100:30:12,377 --> 00:30:14,257experienced how quickly we made a shift, 78200:30:14,257 --> 00:30:15,937right?You just made a shift at the level 78300:30:15,977 --> 00:30:17,777of your nervous system and your 78400:30:17,777 --> 00:30:19,297neurochemicals. Oh, my goodness, gold 78500:30:19,297 --> 00:30:21,537starts for you. So that is the power of a 78600:30:21,537 --> 00:30:23,297power pause. Thank you, Dr. Nicole, for 78700:30:23,297 --> 00:30:25,937leading us through that. So if you are 78800:30:25,937 --> 00:30:27,577watching this video on its own, this 78900:30:27,577 --> 00:30:30,177video is actually part of a full episode 79000:30:30,217 --> 00:30:31,617of the Movement, Mind, and Meaning 79100:30:31,617 --> 00:30:33,537podcast, where Dr. Nicole and I go much 79200:30:33,537 --> 00:30:35,337deeper into this conversation. So the 79300:30:35,337 --> 00:30:37,457link forthat will be in the description 79400:30:37,457 --> 00:30:39,977of this power pause video. But if you 79500:30:39,977 --> 00:30:41,857happen to be listening to this podcast 79600:30:41,857 --> 00:30:43,377and you're thinking, I want to see what 79700:30:43,377 --> 00:30:44,777she's talking about, take me through it, 79800:30:44,777 --> 00:30:46,617Dr. Nicole, make sure to check out the 79900:30:46,617 --> 00:30:48,337link in the podcast description that will 80000:30:48,337 --> 00:30:50,257take you through the video so you can see 80100:30:50,257 --> 00:30:51,737it if you're a visual learner, like some 80200:30:51,737 --> 00:30:53,497of us are, that's a great way for you to 80300:30:53,537 --> 00:30:55,297have that experience. So make sure to 80400:30:55,297 --> 00:30:58,137check out the full experience in the 80500:30:58,137 --> 00:31:00,097description. And thank you so much, Dr. 80600:31:00,097 --> 00:31:03,057Nicole, appreciate that. And now 80700:31:03,977 --> 00:31:06,657As we wrap up our time together today, is 80800:31:06,657 --> 00:31:08,017there anything else, if you just have a 80900:31:08,017 --> 00:31:09,537little minute and you do a little scan, 81000:31:09,777 --> 00:31:12,337is there anything else when it comes to 81100:31:12,737 --> 00:31:14,737shifting our inner conversation, because 81200:31:14,737 --> 00:31:16,257we know it starts within ourselves and 81300:31:16,257 --> 00:31:17,697that's gonna contribute to the whole of 81400:31:17,697 --> 00:31:19,537this conversation around mental health 81500:31:19,537 --> 00:31:22,457and and navigating challenges of anxiety 81600:31:22,457 --> 00:31:24,138and depression and whatever else shows up 81700:31:24,138 --> 00:31:25,938for us. Is there anything else from your 81800:31:25,938 --> 00:31:27,378perspective, from your professional 81900:31:27,378 --> 00:31:29,618opinion thatwould be really supportive 82000:31:29,618 --> 00:31:31,698for us to know in our hearts, right?Not 82100:31:31,698 --> 00:31:32,898know logically, because now we're 82200:31:32,898 --> 00:31:34,138learning about the nervous system and oh, 82300:31:34,138 --> 00:31:36,498this is cool. I'm cool. But in your 82400:31:36,498 --> 00:31:38,338heart, is there anything else that would 82500:31:38,338 --> 00:31:40,538be something you wanted to kind of add 82600:31:40,538 --> 00:31:42,258and end our conversation with?I 82700:31:43,378 --> 00:31:45,218think the biggest thing that I've learned 82800:31:45,218 --> 00:31:47,378is two things. 82900:31:48,178 --> 00:31:51,058Your mental wellness is 83000:31:51,058 --> 00:31:52,338not a you problem. 83100:31:54,178 --> 00:31:55,578It is a 83200:31:56,858 --> 00:31:59,458nervous system problem, it is even 83300:31:59,458 --> 00:32:01,538society's problem. 83400:32:02,178 --> 00:32:04,018And that doesn't mean that you can't 83500:32:04,018 --> 00:32:05,818change it, but you have to change it with 83600:32:05,818 --> 00:32:08,658the proper protocols. And that 83700:32:08,658 --> 00:32:10,658really means continuing to feed into that 83800:32:10,658 --> 00:32:13,218nervous system centered care. Without it, 83900:32:13,218 --> 00:32:15,218you will continue to berate yourself and 84000:32:15,218 --> 00:32:17,178run around in circles of burnout and 84100:32:17,178 --> 00:32:19,618anxiety, and constantly think that you're 84200:32:19,618 --> 00:32:21,538missing something. And that's what I mean 84300:32:21,538 --> 00:32:24,098when I say it's not a you problem. You 84400:32:24,098 --> 00:32:26,738aren't doing anything wrong to be in the 84500:32:26,738 --> 00:32:29,458state where you're at. And there are very 84600:32:29,458 --> 00:32:32,178simple fixes to continue to move forward. 84700:32:32,578 --> 00:32:35,458Five minutes or less can literally 84800:32:35,458 --> 00:32:37,218change your entire state, your 84900:32:37,218 --> 00:32:39,538biochemical, your nervous system, how 85000:32:39,538 --> 00:32:41,538things are activating, and the way that 85100:32:41,538 --> 00:32:44,258you move through life. So keep it easy. 85200:32:44,258 --> 00:32:46,298Keep it simple. When we're already burnt 85300:32:46,298 --> 00:32:48,578out and anxious, it's not a good place to 85400:32:48,578 --> 00:32:51,258move from adding big, complex things to 85500:32:51,258 --> 00:32:54,098your life. AndI just 85600:32:54,098 --> 00:32:56,218want you to know that we're here and 85700:32:56,218 --> 00:32:57,978there's a lot of us that are coming to 85800:32:58,018 --> 00:33:00,178really be a part of this community care 85900:33:00,458 --> 00:33:01,858and we're ready to listen to you, we're 86000:33:01,858 --> 00:33:04,658ready to hold space for you and be true 86100:33:04,698 --> 00:33:05,858and authentic together. 86200:33:08,698 --> 00:33:11,139Umm I love that and that's you highlight 86300:33:11,139 --> 00:33:12,499so many beautiful points throughout our 86400:33:12,499 --> 00:33:14,259time together but really what you did 86500:33:14,259 --> 00:33:16,899there is because we we can often 86600:33:17,459 --> 00:33:20,339tend to place a lot of blame and shame on 86700:33:20,339 --> 00:33:23,059ourselves and so what we're learning here 86800:33:23,059 --> 00:33:25,699ishow we're responding to stressful 86900:33:25,699 --> 00:33:27,379events and whether those are outside of 87000:33:27,379 --> 00:33:30,179us, inside of us, real, imagined. This is 87100:33:30,259 --> 00:33:32,419biologically hardwired. This 87200:33:32,899 --> 00:33:35,139system that we've got is amazing, but 87300:33:35,139 --> 00:33:37,539it's it's an older model, you know and 87400:33:37,539 --> 00:33:39,459it's it's updating and gradually, but 87500:33:39,459 --> 00:33:40,739through these power pauses, through these 87600:33:40,739 --> 00:33:42,419tools, we are making these updated 87700:33:42,419 --> 00:33:44,699shifts. We want to look at this with this 87800:33:44,699 --> 00:33:47,059lens of this compassionate curiosity, 87900:33:47,059 --> 00:33:48,579which we talk a lot about here that 88000:33:48,579 --> 00:33:50,299you've so beautifully brought to the 88100:33:50,299 --> 00:33:52,339table of of how we can begin to shift our 88200:33:52,339 --> 00:33:54,659relationship with this. And really create 88300:33:54,659 --> 00:33:56,659community and conversation around all of 88400:33:56,659 --> 00:33:58,579these aspects. And so thank you for that. 88500:33:58,579 --> 00:34:01,139And so because I know people are going to 88600:34:01,139 --> 00:34:02,899want to connect with you and learn more 88700:34:02,899 --> 00:34:04,699and go deeper. Tell us a little bit about 88800:34:04,699 --> 00:34:07,259what you've got coming up and how people 88900:34:07,259 --> 00:34:09,779can get connected with you. Amazing, 89000:34:09,779 --> 00:34:12,579our coaching academy is opening up, so 89100:34:12,619 --> 00:34:14,099I'm really excited. This is our eighth 89200:34:14,099 --> 00:34:16,499cohort, which is just wild. 89300:34:17,339 --> 00:34:19,699And really inside of there, we are 89400:34:19,699 --> 00:34:21,699teaching this nervous system centered 89500:34:21,779 --> 00:34:24,419care. So if you are someone that you 89600:34:24,419 --> 00:34:26,419know that your life purpose, you're like, 89700:34:26,419 --> 00:34:29,139if I can just know at the end of the 89800:34:29,139 --> 00:34:31,459day or the end of my life that I changed 89900:34:31,459 --> 00:34:34,019at least one person's life. Then I 90000:34:34,019 --> 00:34:36,899know that I did my job. That is who 90100:34:36,899 --> 00:34:38,979this is for. This is for people who 90200:34:38,979 --> 00:34:41,859really want to be change makers. Yet 90300:34:41,859 --> 00:34:43,299they're also running around. They're 90400:34:43,299 --> 00:34:45,859experiencing burnout and anxiety, and 90500:34:45,859 --> 00:34:47,779they're like, how do I change someone's 90600:34:47,779 --> 00:34:50,579life when I'm feeling this way 90700:34:50,579 --> 00:34:52,339and I don't know how to consistently show 90800:34:52,419 --> 00:34:55,099up?This will not only teach you the 90900:34:55,099 --> 00:34:57,939skills, but also give you tons of skills, 91000:34:57,939 --> 00:34:59,780nervous system centered care that you can 91100:34:59,820 --> 00:35:01,140immediately go and share with your 91200:35:01,140 --> 00:35:03,140family, share with your friends, share 91300:35:03,140 --> 00:35:05,340with your clients. I do not want to 91400:35:05,340 --> 00:35:07,980gatekeep this information. Honestly, this 91500:35:07,980 --> 00:35:10,180is really learning how to operate your 91600:35:10,180 --> 00:35:12,260own body. Your own biological system is a 91700:35:12,260 --> 00:35:15,220human right. And for some reason, 91800:35:15,380 --> 00:35:17,180we have literally hid all that 91900:35:17,180 --> 00:35:18,900information and piled a bunch of dirt on 92000:35:18,900 --> 00:35:21,540it. And people don't understand how to 92100:35:21,540 --> 00:35:22,980listen to their body, listen to their 92200:35:22,980 --> 00:35:25,620mind, and really step through processes 92300:35:25,620 --> 00:35:27,180that can support themselves and support 92400:35:27,180 --> 00:35:28,780those around them. And I know that that's 92500:35:28,780 --> 00:35:31,140what you want. If you wanna be a change 92600:35:31,140 --> 00:35:33,380maker, you want deeper connections, and 92700:35:33,380 --> 00:35:35,460this is the perfect place to come. And 92800:35:35,780 --> 00:35:37,660you can come check out, I'm also doing a 92900:35:38,420 --> 00:35:40,740free workshop called the Body Blueprint, 93000:35:40,740 --> 00:35:43,340so five minute protocol. to 93100:35:43,380 --> 00:35:45,180improve your stress, your anxiety, and 93200:35:45,180 --> 00:35:47,540your energy immediately. And so if that 93300:35:47,540 --> 00:35:49,220interests you, those links are there. The 93400:35:49,220 --> 00:35:51,380replays will be up, but you can join us 93500:35:51,380 --> 00:35:53,460live. If you happen to hear the show on 93600:35:53,460 --> 00:35:55,860lunch, we're going to be live the next 93700:35:55,860 --> 00:35:58,260day. And if not, you guys can catch the 93800:35:58,260 --> 00:36:00,180replays. Just go to the exact same link 93900:36:00,540 --> 00:36:02,500and anything on Instagram. You guys can 94000:36:02,500 --> 00:36:04,420follow me @mobilityathletes on Instagram. 94100:36:05,700 --> 00:36:07,660Beautiful. Well, thank you so much. And 94200:36:07,660 --> 00:36:08,900all of those links will be in the show 94300:36:08,900 --> 00:36:10,580notes and in the description. So make 94400:36:10,580 --> 00:36:13,300sure toFirstly, take a 94500:36:13,300 --> 00:36:15,540little screenshot and tag us both on 94600:36:15,540 --> 00:36:17,460Instagram and let us know what landed for 94700:36:17,460 --> 00:36:19,220you. And then of course, follow Dr. 94800:36:19,220 --> 00:36:20,900Nicolens and check out all those 94900:36:20,900 --> 00:36:22,580beautiful resources she just mentioned. 95000:36:23,060 --> 00:36:25,220And thank you so much. It's been super 95100:36:25,220 --> 00:36:26,940lovely chatting with you today. Thank you 95200:36:26,940 --> 00:36:29,220for being here. Thank you so much for 95300:36:29,220 --> 00:36:31,500having me, Megan. And thank you for just 95400:36:31,500 --> 00:36:32,980continuing to be of service and sharing 95500:36:32,980 --> 00:36:34,740your gifts with the world and bringing 95600:36:34,820 --> 00:36:36,620others of us on the journey upwards with 95700:36:36,620 --> 00:36:39,260you. Umm Thank you. I received 95800:36:39,260 --> 00:36:41,860that. And you, you as well, you're doing 95900:36:41,860 --> 00:36:44,260such beautiful work and shifting people's 96000:36:44,260 --> 00:36:45,621understanding and giving them really 96100:36:45,621 --> 00:36:48,581practical and and efficient tools because 96200:36:48,581 --> 00:36:49,741we like things that are fast and 96300:36:49,741 --> 00:36:51,541effective, don't we?In our speedy 96400:36:51,541 --> 00:36:52,741Gonzalez world that we lived in, 96500:36:54,661 --> 00:36:55,821I want to hurry up and slow down and 96600:36:55,821 --> 00:36:57,981relax. Oh, the irony. We could talk about 96700:36:57,981 --> 00:36:59,301that another time. But ohh 96800:37:01,141 --> 00:37:03,301thank you so much, everyone, for tuning 96900:37:03,301 --> 00:37:05,701into this episode of the Movement Mind 97000:37:05,741 --> 00:37:08,261and Meaning podcast, giving you mind and 97100:37:08,261 --> 00:37:10,381body tools to thrive beyond anxiety and 97200:37:10,381 --> 00:37:12,541depression and really getting to the core 97300:37:12,541 --> 00:37:14,061of it, getting down to the root of it and 97400:37:14,061 --> 00:37:15,901giving you tools that actually work. No 97500:37:15,901 --> 00:37:18,181fluffy stuff here. We're all about that 97600:37:18,181 --> 00:37:19,541good stuff that, yes, it might be 97700:37:19,541 --> 00:37:20,821thousands of years old if we're talking 97800:37:20,821 --> 00:37:22,901about yoga. Well, maybe 1990s if we're 97900:37:22,901 --> 00:37:24,501talking about the polyvagal theory, but 98000:37:24,581 --> 00:37:27,221it's actually the same thing. But you 98100:37:28,421 --> 00:37:29,941know, I don't want to spoil it for you, 98200:37:30,181 --> 00:37:32,061but you already know that because you 98300:37:32,101 --> 00:37:33,901know and so you're here. And thank you 98400:37:33,901 --> 00:37:35,421for being a seeker. Thank you for being 98500:37:35,421 --> 00:37:37,221here and and you matter and you are 98600:37:37,221 --> 00:37:38,941beautiful and worthy and deserving and 98700:37:39,021 --> 00:37:41,141all of the magical things. And no more 98800:37:41,141 --> 00:37:42,621listening to what your mind says because 98900:37:42,621 --> 00:37:43,941it talks a lot of shit a lot of the time. 99000:37:43,941 --> 00:37:45,541So let's talk about it. Let's come back 99100:37:45,541 --> 00:37:46,981into the heart and that beautiful nervous 99200:37:46,981 --> 00:37:49,341system of yours and let it guide you and 99300:37:49,341 --> 00:37:51,901let it be from that place of truth and 99400:37:51,901 --> 00:37:53,541authenticity. And so thank you for being 99500:37:53,541 --> 00:37:55,301here. Reach out with any questions. Make 99600:37:55,301 --> 00:37:56,781sure to check out Doctor Nicole's link. 99700:37:56,901 --> 00:37:59,501in the show notes. And if you happen to 99800:37:59,501 --> 00:38:00,861just be listening, go over and do the 99900:38:00,861 --> 00:38:02,421video with us. And there's also a bunch 100000:38:02,421 --> 00:38:03,861of other power pauses over there that'll 100100:38:03,861 --> 00:38:05,981be really supportive for you as well. So 100200:38:05,981 --> 00:38:07,701until next time, take good care. Thank 100300:38:07,701 --> 00:38:08,821you for being here. Bye-bye. All 100400:38:13,701 --> 00:38:14,501right.