How Do You Support Your Nervous System?

Scenario: I am waiting, sitting in my chair, for my name to be called for that ever important interview to see if I can get hired to be a teacher at the school I have always wanted to teach at. My stomach is going in circles and I feel like I am going to throw up! I need to find a bathroom, like now! My heart is beating so fast I think it is going to pop right out of my chest. I say to myself, " I am 50 years old, I should be able to handle this. And then, I think to myself, “get out of here!”  Do I leave or do I recognize the feelings I am having and say to myself, “ I got this.” How often do we take the time to really listen to and pay attention to our nervous system? And, if we did, how might listening affect our lives? 

THERE ARE SO MANY QUESTIONS SURROUNDING OUR NERVOUS SYSTEM

How does it work?

How do I HEAL it from that deeper place?

How do I regulate my nervous system? 

Do I listen and pay attention to my nervous system? 

What is the relationship between our Serotonin levels and our nervous system? 

Is there psychological shame? 

THE VAGUS NERVE: The Root of our Nervous System    

The Vagus Nerve originates in the brain stem and travels to the right and left of the spinal cord to the organs thru the diaphragm and onto the lower body. The nerve sends messages. It is our sixth sense. 

As the diagram depicts, according to author Genevieve Richter, “It is a cranial nerve, meaning it starts in the brain and makes its way down to different parts of our body and organs.  

It acts as a communicator, back and forth, all day long.

It provides sensory to our external acoustic meatus (our ears), larynx, and visceral sensation to our heart and abdominal organs.

It provides motor innervation to the muscles of our soft palate, pharynx, and larynx

It innervates and provides smooth muscle mobility of our trachea, bronchi, gastrointestinal tract, and regulates our natural heart rhythms.”(Richter)

PARASYMPATHETIC NERVOUS SYSTEM

When we are in balance our nervous system is also balanced. We feel a sense of safety & security in ourselves. We are in a state of rest & digest; whether it is our food or our minds. We feel connected to our bodies, minds and breath.

"Your parasympathetic nervous system is a network of nerves that relaxes your body after periods of stress or danger. It also helps run life-sustaining processes, like digestion, during time when you feel safe and relaxed....'rest and digest'. The Vagus Nerve, as I am learning more about, "connects to part of your mouth, extends down through your neck to your chest and abdomen. This nerve make up about 75: of your parasympathetic nervous system; connecting heart, lungs and other organs." (Cleveland Clinic)

SYMPATHETIC NERVOUS SYSTEM 

On the other hand, when we feel a sense of  imbalance our nervous system is in a state of “fight or flight.” We feel life we can not move; we freeze and yet have this sense of hyper arousal. Our bodies and minds can do a myriad of reactions: we can shut down, become numb, feel a sense of immobilization and disassociation. And yet, one has a feeling of hyper arousal.

"Your sympathetic nervous system is a part of your autonomic nervous system. Your 'automatic' nervous system, as it is responsible for many functions that your don'e have to think about to control. This can include control of your heart rate, blood pressure, digestion, urination and sweating, among other." (Cleveland Clinic)

Think like a ladder and the role that it plays; it takes one up and it takes one down. I sit in that chair waiting for my interview and my heart continues to race and my stomach is in knots. If I can bring in practices which, “down regulate,” hyper mobilization will shut down. I close my eyes and take myself inward and begin to focus on my breath; taking each breath fully at a time and then I can begin to relax and focus more so on what I am there to do and know that I am qualified to accomplish this interview successfully. 

I needed to develop a set of tools or skills to deal with and face the issue at hand. My reaction to the situation would determine whether I was in a state of balance or imbalance. I needed to turn towards to heal; to turn towards the suffering I was feeling. In the moment I asked myself: 

How am I feeling right now?

What am I feeling in my body right now?

What is the state of my mind right now? 

What is the emotion I am feeling right now? 

How is my body FEELING right now? AND, What do I NEED right now? 

I could look at how to use  my tools to listen to my nervous system to know how and when to use them. Tools such as: breath work, meditation, vagus nerve practices, somatic practices. Find the tools that bring in a feeling of joy; a guide to help me through the event. So I closed my eyes, took myself inward and began to slowly and mindfully breathe.

Resources: 

https://www.methodptnm.com/methodphysicaltherapyblog/vagusnervemethodphysicaltherapy

Image: https://www.stroke.org.uk/research/vagus-nerve-arm-function

https://my.clevelandclinic.org/health/body/23266-parasympathetic-nervous-system-psns#:~:text=Your%20parasympathetic%20nervous%20system%20is,you%20feel%20safe%20and%20relaxed.

PROPS: A Yogi's Best Friend

PROPS IN OUR PRACTICE 

What props do I need for yoga?

While props aren’t necessary for a yoga practice, they do come in handy. 
Props can be used for additional support, steadier balance and even a deeper stretch when settling into yoga poses.
They can fill space, raise the floor to you, connects parts of the body to each other, take pressure off the body or add to it and help to balance us in our asanas.
The type of props you will need also vary depending on the type of yoga class it is. 

• For example, a restorative practice is probably going to use more blankets and bolsters, whereas 

  a vinyasa flow may be reliant on blocks and straps. The utilization of props isn’t dependent on 

  ability but rather the purpose of the pose. 

• People in very advanced yoga classes will often use blocks when they feel they need added

            support to perfect their alignment in a pose, or use straps to provide a wider opening of parts of 

            the body that may not be as flexible.

1. Blocks: wood, cork, foam 

When to use blocks:

• When you need firm support that won’t give into the weight of the body. 

• Blocks can be used to create structure in the lower body (squeezing block between legs).

• Any pose that makes you wish the floor would come to meet you halfway is a good pose to use a 

  block. 

• A yoga block is probably the most versatile of all the yoga props, wise to purchase them first.

2. Pillows/Bolsters

• Pillows and bolsters are a great way to find comfort when you need a soft, cushiony space for 

  yourself in a pose. 

• They can be used to support the back in backbends. 

• Bolsters are ideal for restorative and yin poses, as they add the extra support often needed in deep, 

  restful poses. 

• Pillows/Bolsters are a great addition for teachers and students to sit on when a block is just a bit too 

  hard or rough.

• Pillows can provide extra cushion or space that can make many poses more accessible or more 

  comfortable. 

• In some poses, you may find you need more support from a bolster if your pillows are too flat/small.

3. Straps

• Straps are the oldest yoga prop. They come in a wide variety of lengths and styles.

• Straps will help you deepen stretches without compromising the position of your back and can be 

  used in many poses.

• Straps are beneficial for muscle tension, such as tight hamstrings, or when you need some extra 

  length in stretching the shoulders or legs.

• Connecting parts of the body w/out use of the hands.

• Create arm variations

• Create or release tension in the body

*** Trauma sensitive=caution 

4. Blanket(s)

• Folded blankets are easy yoga props. Can be folded to different heights, lengths and rolled. 

• They are the perfect for added comfort and warmth and gentle weight.

• Support the legs. Rolled for support of the neck. 

5. Chair

• Can be an essential prop for a yoga practice. 
  

• Make sure your chair is sturdy. One foot on the floor at all times. 

• Provide a raised platform.

• Support of the body during movement. Can be used with 

  standing/wall work.  

• Bottom of the pelvis is the main grounding point.

• Move spine & pelvis in a unified manner. 

• Sit or stand. 

6. Wall 

• Underrated prop.

• Use for support during balance asanas.

• Can be used in conjunction with a chair.

• Used in a mat practice to support the feet and create a sense of grounding.

  

Keeping your Digestive Fire Burning during Times of Transitions

 

Andrea Russell, a devoted yoga teacher, Ayurvedic Specialist/Counselor and a person I consider my teacher/mentor, wrote a piece on the importance of cleansing our bodies of the toxins that may "clog the channels in our body and mind." When we transition from one Dosha season to the next cleansing our bodies is way to take away that which we no longer need and prepare the body for the next season. I am very much a novice when it comes to understanding and implementing the ideals of Ayurveda. But, I can also state that since I have brought these ideals into my life I am much more in-tune with my body; especially my gut. 

There are variables besides the changing of the seasons that may have an affect on your digestive health. I believe that the ever changing and challenging times we are in currently have truly impacted our digestive system. Our "gut" is the barometer of our feelings. My gut has had some issues and I relate that to the instability of the times and my response to it. We have faced adversity before, but the issues we are faced with today are numerous and they are diverse; from health, to politics, to economic, and social. Many of the people I teach have stated that they are feeling socially and emotional drained, and as a result, don't feel good.  I can see Ms. Russell telling us that,  "Everything we eat, think, feel, and experience must be digested. How well we can digest, assimilate, and eliminate will predict our physical, mental, and emotional health." (Russell) 

I imagine this fire burning in my digestive tract helping me to break down and digest what I eat. My body, my gut, which I have a love hate relationship with, at times, lets me know when things aren't right. Russell would tell us that, "When our digestive fire, or agni, is burning well, it digests and assimilates everything we take in. When experiences or foods are not fully digested it creates ama, a toxic buildup that clogs the channels in body and mind." 

Signs of ama buildup are a foggy mind, thick coating on the tongue, fatigue, poor digestion, foul breath or body odor, nausea, gas, bloating, weight gain, loss of appetite, excessive mucus, joint pain, muscle aches, weakened immunity and disease". (Russell) Think about how you feel, in your gut, when the foods you eat are not being digested. I can say, from personal experience, that I know when I my digestion is struggling. I believe that recognizing and tuning into our digestion is one of the first steps to a creating a healthy lifestyle of eating. 

***If you would like to learn more about your digestion and how to cleanse your body please contact Ms. Russell. She would love to work with you. 

I have learned so much about my body from her.

Andrea's website: https://andrearussell.com/about/: 

 Love to hear from you. Thanks: Debra 

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Email Address 

                      

Resources: 

https://yogainternational.com/article/view/ayurvedas-guide-to-health-in-every-season

https://www.pukkaherbs.com/en/wellbeing-articles/what-the-seasons-mean-for-your-dosha.html

The Eight Limbs Of Yoga: Ways to Live a Purposeful Life

The Eight Limbs of Yoga 

“represent a way of life for an individual based on the Yoga Sutras by the sage Patanjali in 400 CE/AD. These limbs are seen as a 'compass for life.' The Eight Limbs, when applied to one's daily living reveals the deepest layers of our Self, giving way to the freedom of living with confidence and compassion, love & enthusiasm." (Ruby)

 YAMAS: social restraints & moral codes: Do unto others/Social Ethics. Personal Relationship with the world. 

NIYAMAS: observances, rules & guideline: How to Treat the Self/Personal Practice 

ASANA: yoga postures or poses. Care for the body. Develop discipline.

PRANAYAMA: use of breath. Reduce stress. Improve mental health.

PRATYAHARA: withdrawal. Disengage mind & control reactions.

DHARANA: concentration. Focus your attention.

DHYANA: meditation. State of complete immersion. 

SAMADHI: bliss or enlightenment. Highest state. 

The earlier limbs (Yamas & Niyamas) focus primarily on basic ethical teachings. The later limbs focus on internal concepts such as meditation & spirituality.

Yamas: First of the Eight Limbs. 

1. Ahimsa: nonviolence/avoiding thoughts or actions that might harm others (nature). Send love & kindness to others and self.

2. Asteya: nonstealing/not stealing from others; nature & yourself. Be mindful of your consumption. Avoid appropriation.

3. Satya: truthfulness in words, thoughts & actions/observe reality with out judgement. Be honest with yourself. Honor your limits.

4. Aparigraha: non-possessiveness of material goods & people/let go of expectations & attachments. Let go of "look like" & experience.

5. Brachmacharya: celibacy or fidelity/conservation of energy or moderation. Find ways to relax & recharge to do the things that are really important to you. Appropriate relationships. 

Niyamas Second Limb of the Eight Limbs 

1. Saucha: cleanliness or purity, personal hygiene/ Cleanse yourself of thought or habits that no longer serve you. 

2. Santosha: contentment in your life as it is/ practicing non-judgement. Spend time in nature. Journal.

3. Tapas: self-discipline or "burning enthusiasm"/ Keep agreements you make with yourself. Set intentions (sankalpas) as a way to practice self-discipline.

4. Svadhyaya: self-reflection/ ways to experience self-reflection (how your body feels whilst practicing yoga). 

5. Ishvarapranidhana: surrender to a higher power. Take time to connect with your beliefs. Spiritual practice, take time in nature. 

Resources: Ruby, Mary: https://www.yogamotion.com/2014/10/02/eight-limbs-yoga-journey-toward-self/     https://www.ekhartyoga.com/articles/philosophy/the-8-limbs-of-yoga-explained