Peace of Mind Breath

Shared via You may not realise it, but as you walk around in the world each day, your nervous system is constantly scanning your environment for cues: Should I be careful here? Is this a dangerous situation? Is this person safe?
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To do this, your nervous system is using something called ‘neuroception’ – a ‘sixth sense’ that operates out of your conscious awareness – to scan situations and people to determine if they are safe or dangerous.
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When the autonomic nervous system perceives a situation as safe, your vagus nerve tells your body to relax and the parasympathetic nervous system (rest and digest) kicks in. In this relaxed state, we enter something called the ‘social engagement mode’, where we feel peaceful, productive, and able to connect with others.
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👉 FIGHT OR FLIGHT: When we feel a sense of unease or we perceive a threat to our wellbeing, our body enters activation mode, the home of the ‘fight or flight’ response.
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👉 FREEZE: More recently, the ‘freeze’ response has been identified as another part of the stress response: In situations where our body feels there is no hope for survival we become immobilised.
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As we go through life engaging with the world, there are inevitably moments when we will feel safe and others in which we will feel discomfort or danger.
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For example, we might find ourselves in ‘fight or flight’ when we are confronted with a conflict with our partner. Or we might find ourselves in ‘freeze’ when we’re in a situation where we feel trapped or invisible.
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These systems are beautiful because their goal is to protect us and keep us safe, but unresolved trauma and toxic stress can skew ability to scan our environment for danger cues and cause our systems to go into overdrive unnecessarily. Becoming aware of your stress response and learning to regulate back to a relaxed state is an important part of healing ❤️‍🩹

Shared via• If you’re someone who needs to have control over the most important aspects of their life, then the “Self-Discipline guidebook” is for you. Link in bio (audiobook included)

This book isn’t just about self-discipline. This is your growth story. By the time you finish reading this book you’ll know which areas of your life need more discipline, how to find it, and most importantly, what to do with it after you’ve found it.

5000+ lives changed. Next could be yours. Make your choice now❗️

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Shared via• Try this next time you are feeling anxious. 🧊

Shared via Did you know that there are actually 7 types of rest?
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Often when we think about rest, we automatically think about sleep or physical rest. However, in her work, talks about the 7 types of rest. (In this post, I’m focusing on just 2 of the 7).
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Knowing which type of rest you’re lacking can help you figure out the best way to replenish your energy stores.
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Here are examples of the 7 types:
-PHYSICAL: sleep or active recovery
-MENTAL: meditation or doing something physical like yoga to allow your mind to rest
-EMOTIONAL: prioritizing your own needs & expressing freely
-CREATIVE: being in nature or doing something that inspires awe or wonder
-SPIRITUAL: connecting with something larger than yourself
-SOCIAL: spending time with people who don’t need anything from you or aren’t dependent on you
-SENSORY: taking a break from technology or bright lights & sounds
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Shared via• Why We Meditate: The Science and Practice of Clarity and Compassion | Harvard Gazette |
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“In general, studies looking at the impacts of slowed breathing on our brain, mind, and body find a strong shift to the parasympathetic mode. That would have been no surprise to a yogi a millennia or two ago (once you explained the sympathetic and parasympathetic modes to them) — this shift has been a reason for including breath-control methods as part of an array of spiritual practices since ancient times.”

“Slowing breathing to six breaths per minute had striking effects on heart rate variability, an index of physical fitness measured by the time between each heartbeat. Our heartbeat rate results from the interplay of many biological forces. Two main ones are the fight-or-flight mode, which speeds up heart rate, and the relaxation mode, which slows it down. In the hectic pace of modern life, people tend to have a faster heart rate, which means a smaller between-beat interval.
Perhaps counterintuitively, having alternatively longer and shorter between-beat gaps indicates a biological readiness to adapt to changing demands. The difference in gap time results from this ongoing tug-of-war between the sympathetic and parasympathetic branches of the nervous system. If we have little difference in these gap times when we are at rest, this usually means one branch, typically the fight-or-flight, has taken over, which indicates constant stress. So the scientists doing the review suggest that having a variation in the time between heartbeats indicates a healthy relaxation mode, possibly one biological driver of the positive changes slow breathing seems to bring. One study of slow breathing sees this increase in heart rate variability as a doorway to optimal neural and biological functioning — a state of “alert relaxation.”
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Link in our bio to article

Shared via• A self-care reminder as we live through another lockdown in Ontario. The burnout is strong, but so is the coffee. ☕️☕️☕️

✨ make time for self care - take a shower/bath
✨ move your body
✨ practice mindfulness
✨ read your favorite book
✨ get cozy, rest and sleep
✨ reach out
✨ eat more fruits and veggies
✨ hydrate with water
✨ wear a mask
✨ take your medication
[Image Description: Illustration with self-care tips listed above, focused on mental health with a drawing for each of the written tips]

Shared via • Really liked this from - we don’t often see the “flop” trauma response discussed. I think for the majority of people, when we think about stress responses we think of fight or flight, but beyond that, we have freeze and fawn with flop sometimes included - though it’s often left out on purpose.
What are your thoughts? Would you include “flop” in your polyvagal ladder?

The best things in life are free! Anyone else old enough to remember that absolute banger?! An oldie but a goodie 😉

All these amazing life-enhancing things are free, they just require time and intention to start including them in your life.

🐘 I’m gonna address the elephant in the room though - and that’s food.

🍓 I often hear people saying they can’t afford to eat healthy when a bag of chips is $1 vs a punnet of berries is $7-8.

But balancing healthy food choices and a budget can 100% be done. Here are 5 things that can help:

1️⃣ Eat in season. Fruits and veggies that are abundant right now wil always be cheaper. In June try broccoli, cabbage, carrots, eggplant, apples and oranges.

2️⃣ Buy frozen. Frozen meats, fish and veg are a great way to save $$s and still have the same nutritional value as fresh. Plus you’ll likely have less waste!

3️⃣ Try plant based protein sources like beans, chickpeas, tofu and lentils. Not only are they cheaper than meat, they are amazing for your gut health too!

4️⃣ Eggs are your friend. Eggs are packed with protein and essential vitamins and minerals, and at around 30 cents each are very easy on the wallet.

5️⃣ Plan, plan, plan. Make a meal plan for the week then go to the store with a list and stick to it! You’ll have less ‘tempting’ foods in the house, and you’ll spend less on impulsive purchases.

What other tips do you have to eat well on a budget?

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Sending love to all 🙏🏽☀️

I just did a thing!!!!

I’m registered in a graduate program!!
Degree in transformative teaching & leadership with a concentration in SEL & 300 hr yoga training. I’m stoked!
Breathe For Change

Shared via• .sar Anxiety attacks can be scary, but there are ways to self-soothe. ⁠
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You are not alone and there is no shame in seeking help from a therapist or support group. ⁠
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In my experience, anxiety attacks can be overwhelming, but these simple self-soothing techniques have helped me manage my anxiety and feel more in control. ⁠
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Remember to be gentle with yourself and take the time to find what works best for you. ⁠
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👉️ Know someone who could relate to this? Tag them below.

Shared via • Being triggered is more than just feeling uncomfortable 💚

Shares via • Mirror neurons are cells in the brain that fire when we perceive someone’s action and also when we do those same actions ourselves. They essentially help us understand another person’s intention on an unconscious level (below our conscious awareness).⁣
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Mirror neurons are part of the reason that, for some, yawning is contagious, that we tense up when we see someone get hurt, and have a sense of what others are feeling (Lakin et al., 2003). Micro expressions - downturn of the lips, crinkle in the eye, tension in the eyebrows - give us a sense of how someone is feeling emotionally. In fact, when talking to someone we may unknowingly start to mirror their nonverbal gestures (i.e., touch our own face after they touch their face). ⁣
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In turn, they are also part of the reason that we may feel calm and safe around some people and anxious around others.⁣
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🧠💛🙌🏽Have you ever noticed some of the unconsious impacts of the mirror neuron system in your daily life?

When it comes to the impact of trauma and healing from trauma, the mirror neuron system has a few implications.⁣
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First, we feel safer when seen/heard by our attachment figures and may go into collapse or rage when not seen/heard by them. In extremes the later can look like emotional neglect.⁣
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However, when it comes to how trauma impacts neuroception (aka our ability to identity safety vs danger), this gets more complicated. As a result of trauma, we may be more likely to be on the lookout for danger cues, and/or misinterpret safety for danger. The facial expression, posture, movements of someone walking by us may register as dangerous based on past traumatic experiences. Our prefrontal cortex goes offline and our mirror neurons may not pick up the intentions of the person walking by. It may trigger a fight/flight/freeze/fawn reaction in us.⁣
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💛 Make sure to follow me for more on the intersection of trauma, attachment, and relationships!

Shared via Comment below which of these sound familiar to you👇

Sometimes, we can be our own worst enemy. Being critical about ourselves is not necessarily always a bad thing, as it can make us sharp and motivated.

But, often people practice negative self-talk to bring themselves down. Why? Because of low self-esteem, not believing in being worthy of good things and life and other mental health struggles.

In today’s post I wanted to share a few common practices people use to talk and thing negatively about themselves. These are often cognitive biases that can stand in the way of loving yourself

Follow for more insights on mental health and psychology 🧠.

Shared via• The vagus nerve acts as a sort of information superhighway, transmitting signals between the body and brain. ⁠
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One of its main functions is to activate the parasympathetic nervous system, which puts the body in a state of relaxation and healing.⁠
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By activating your vagus nerve you can sense & feel its calming effect throughout your body and mind. ⁠
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It’s also worth noting that stimulating your vagus nerve is one of the most powerful ways to increase feelings of social connection, which can help reduce stress and anxiety.⁠
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3 gentle ways to activate your vagus nerve:⁠
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🌼 Cold Exposure⁠
🌼 Red Light Therapy⁠
🌼 Diaphragmatic Breathing⁠⁠⁠
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Shared via
Do you have trouble letting go of your anxious thoughts? What helps you? Let me know in the comments!

⭐️If you’re interested in ditching your anxiety and thriving in a fearless, fulfilling life, DM me or comment the word “ME”. My Fearless Woman Coaching Program is a 6 month transformational journey you don’t want to miss! Let’s chat to see if you’re a good fit!⭐️

🤍 Find this helpful? LIKE, SHARE and SAVE to refer back to.

🤍 Be sure and follow for more helpful anxiety content!

Shared via Your breath is the biggest lever you can pull when it comes to your health.

But so often we overcomplicate, and fail to stay consistent.

Here are the 4 basic steps you can take that will improve your breathing and your life.

Use your nose.
Breathe slow.
Breathe deep.
Be consistent.

There you have it.
Start today.
You’ll start to see results tomorrow.

Shared via What in the world is the difference between being tired and fatigued?? Let’s talk about it.

Fatigue is something that is usually a symptom of illness and is fundamentally different from the type of tiredness a person might feel from overworking themselves or not getting enough sleep.

If you are able-bodied, think back to a time when you had a bad flu. Was the type of tiredness you felt while sick with a viral infection the same type of tiredness you feel on an average day? Probably not. The fatigue associated with the flu has the power to knock you out and might, say, keep you in bed and prevent you from going to work.

For people with certain chronic illnesses, fatigue is the norm. It can significantly vary in severity, but it remains fundamentally different to tiredness.

Was this helpful? 💙 Comment below if there’re any differences between being tired and fatigued that you’d like to add!

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In trauma therapy, recognising the five primary trauma responses — fight, flight, freeze, fawn, and flop — is crucial as part of the primary psychoeducation. By understanding these reactions, therapists guide clients in understanding their reactions, processing their experiences, fostering healthier coping mechanisms, and building resilience. Through this awareness, we pave the way for more effective treatment and profound healing 💜

Happy Spring Equinox 🌞🌧️💐🌗
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As parents, one of the greatest gifts we can give our kids is permission to feel their feelings.

Unfortunately, many adults today were not allowed their feelings growing up. So when kids get upset, they can fall into unconsciously sending children the message that mad/sad feelings are bad and calm/happy feelings are good.

Please hear me out —— our feelings are not right or wrong, they are DATA, and in order to teach healthy emotional skills to kids, we need to look at the places inside ourselves that hold emotions as bad, sinful, or weak.

The ABCs of Emotional intelligence includes three parts… and they do not always happen in the same order:
- Naming
- Feeling
- Healing
Please do not skip the “feeling” part.

Time-Ins are bigger than talking to kids about feelings in moments of upset. Done correctly, time-ins teach kids about feelings in daily, playful ways that make it SAFE for kids to feel.

To learn more, check out this free 18 minute video webinar on The ABC’s of Emotional Intelligence:

https://genmindful.com/blogs/mindful-moments/the-abcs-and-123s-of-emotional-intelligence

Shared via This is not a post to be hard on ourselves or others. This is so we can understand and become aware of what communication sounds like under stress. It’s like wearing a protective coat over our thoughts, behaviors, and the way we communicate.

We cannot change the things we are unaware of.

Sometimes our voice becomes too loud, we begin to compromise listening skills, or we filter the information we’re hearing according to our own story, or we don’t speak up at all, or we fast-track solutions to conflicts without fully hearing what the other person needs.

So what do we do?

-The first step is identifying your default patterns so you can create a new middle. Embrace yourself with compassion as you learn these communication barriers and start to develop and learn new emotional intelligence skills.

-The most helpful way to identify patterns is to get INTO your body. How do you feel? Does your heartbeat increase? Does your throat tighten? Do your palms start to sweat? These are all somatic clues of a nervous system response. These responses will start to remind us that our body has a better understanding of patterns than our conscious mind may even be aware of. In time, this helps us start to make conscious decisions about the way we communicate as we learn our body’s cues.

-practice your self-soothing tools. Breathwork in the midst of conflict, even if it’s just one breath can be extremely helpful to come back to your body and help respond differently.

-If you feel that you need assistance, a nervous system focused chiropractor works with the body to decrease those tension and stress patterns stored within so you can let go of defense and allow healing to happen. I have two directories of doctors linked in my () bio.

Communication tends to be the most challenging to shift. Have you seen some changes with communication? What changes did you make?

Shared via time for a fresh start ✨

Shared via The science around gut brain connection is mind blowing - now can we can understand the steps to a happy and healthy body.

If you’ve been here long enough, you’ve probably heard about the importance of the gut brain connection. There is an army of bacteria and other types of organisms in our gut that continually communicate with our brain and the rest of our body.

Here is the take home: what you *input* into your body, the food, the thoughts, the sunlight, etc. creates the *outputs* through this gut brain connection.

If you’ve checked out my () new podcast — I talk more in depth about the gut brain connection— it’s called “Save Yourself with Dr. Amy Shah” (you can go to my post that announces the new podcast and get the episode sent to you).