Nurse Coach Nancy Videos
Videos by Nurse Coach Nancy. I am an integrative nurse coach, providing the guidance and support needed to accomplish your heal
Motivational Monday!
One interesting predictor of willpower is heart rate variability, which is an expression of the normal variability in the pauses between each heart beat. The two branches of your autonomic nervous system signals your heart rate to speed up or slow down in response to your body’s need to take action or to rest and recover. In fact, even our breath affects the variability of our heart rate, which picks up a little speed when we inhale and slows down a little bit when we exhale.
The sympathetic nervous system responds to stress and difficult emotions like anger, stress and anxiety, by causing your heart rate to go up and the variability to go down. When you are calm, the parasympathetic nervous system causes your heart rate to slow down and the variability to go up. Research has shown that people with greater heart rate variability are better at resisting temptations, staying on task and managing stress.
This has led some psychologists to consider heart rate variability to be a physiological measure of your capacity for self control. The importance of increased heart rate variability goes beyond it effect on will power. It is also important for our health and survival since decreased heart rate variability is associated with chronic inflammation, impaired glucose tolerance and mortality from heart disease.
Yoga which has been shown to increase heart rate variability due it’s stress relieving effects and its focus on breath. In yoga, breathing practices are called pranayama which mean the “extension of life force” Your breath is your lifeforce. The ancient yogis’ believed that the length of your life did not depend on the number breaths you take during but by their length.
One of simplest things you can do to increase heart rate variability is slowing down your breath to a rate of less than 12 breaths a minute. Slow deep breathing also decreases your blood pressure and actual heart rate. For most people, it is easier to slow down the out-brea
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Motivational Monday! One interesting predictor of willpower is heart rate variability, which is an expression of the normal variability in the pauses between each heart beat. The two branches of your autonomic nervous system signals your heart rate to speed up or slow down in response to your body’s need to take action or to rest and recover. In fact, even our breath affects the variability of our heart rate, which picks up a little speed when we inhale and slows down a little bit when we exhale. The sympathetic nervous system responds to stress and difficult emotions like anger, stress and anxiety, by causing your heart rate to go up and the variability to go down. When you are calm, the parasympathetic nervous system causes your heart rate to slow down and the variability to go up. Research has shown that people with greater heart rate variability are better at resisting temptations, staying on task and managing stress. This has led some psychologists to consider heart rate variability to be a physiological measure of your capacity for self control. The importance of increased heart rate variability goes beyond it effect on will power. It is also important for our health and survival since decreased heart rate variability is associated with chronic inflammation, impaired glucose tolerance and mortality from heart disease. Yoga which has been shown to increase heart rate variability due it’s stress relieving effects and its focus on breath. In yoga, breathing practices are called pranayama which mean the “extension of life force” Your breath is your lifeforce. The ancient yogis’ believed that the length of your life did not depend on the number breaths you take during but by their length. One of simplest things you can do to increase heart rate variability is slowing down your breath to a rate of less than 12 breaths a minute. Slow deep breathing also decreases your blood pressure and actual heart rate. For most people, it is easier to slow down the out-brea
We can all give the gift of laughter. For this to lift your mood and help you reap the benefits of laughter, you have to do it with me! Laughter has some very serious and very real health benefits. We take in more oxygen. It improves our immune function, normalizes our heart rate variability, dilates our blood vessels decrease stress hormones, reduces pain perception and puts us in a better mood. And because laughter is the universal language, it connects with others. Researchers have shown infants as early as 17 days old have vocal laughing sounds. Newborn babies smile within 5 weeks and laugh within the first 4 months of life. We laughed before we ever learned to speak! By time we turned four years, we laughed an average of 300-400 times each day. They laugh more because they are joyful. Fast-forward to adulthood, and we are down to an average of 17 to 20 times daily! Obviously, we adults have more weighty concerns than children and are constrained by social conventions. But sadly, we forget that we come equipped for joy! "To be successful in life, we need three things, a backbone, a funny bone and a wishbone!” --Reba McIntyre “A merry heart does good, like medicine, but a broken spirit dries the bones.” – Proverbs 17:22 "She/he who laughs, lasts!"
TreeMeditation
Please enjoy this guided imagery practice in which you imagine that you are like a tree besides the water. Your roots run deep they drink from the water below. Your leaves never wither and you bear fruit. You are a blessing to others!
Happy last day of summer! I just love living in Oklahoma where we can garden almost year round! Time to take a soil sample and bring it off to the OSU Extension Center on 15th St near the fairgrounds. That way you can add any soil amendments which are recommended and they will be well incorporated into your garden by next spring
Tending and Befriending Stress Response
"Garden Rambling: Tending and Befriending Ourselves and Other" explores the organic gardening practice of companion planting as a metaphor for the health benefits of human connection and how we have an innate physiological response built in us which make us braver, hopeful and more empathetic when we respond to persons or situations in need of our care and concern. This response is called the "Tend and Befriend" stress response. BTW...the camera work is very amateurish!
Peas,
Nurse Coach Nancy
www.nursecoachnancy.com
I really encourage folks to plant fruit trees. I've got an apple, fig, and peach tree...and today it's time to pick peaches! Yeah! POST SCRIPT..Got two grocery bags full. Fell of the ladder once but it was a controlled fall since I held onto the branch. Scratches all over my arms. Oh well, that's changes from the usual scratches I have all over my legs .Note to self... I will wear long sleeves next year. I am going to try to avoid new scratches because I hope to wear a short dress to my nieces wedding on less then three weeks!
GARDEN RAMBLINGS: Sing along and silliness in the garden. http://www.inspiredtaste.net/24825/baba-ganoush-recipe-roasted-eggplant-dip/
Today's garden theme was "out with the old, in with the new." It is called succession planting...harvesting one plant and planting another. which benefits the soi. l Following the garlic, I have planted edamame, which help fix nitrogen in the soil. "Out with the old" also included getting rid standing water, Lord knows, there will be where that came from soon! Stay turned for a powerpoint that I will be giving called, 'The Organic Gardening Model of Cancer Prevention," which compares cancer to a seed and you body to soil. I use almost all garden metaphors to describe what promotes cancer and yes, it is, at times, rather "corny."
"Morning has broken, like the first morning Blackbird has spoken like the first bird...." What a wonderful day it is and what a better way to start it than by walking through my garden listening to the birds singing their morning song.
I hope you enjoy this imagery practice which I created for you to help you tap into your built in relaxation response and self healing capabilities. Take this time to surrender into stillness and experience the healing power of your imagination.
Before there was Katy Perry's song "Roar," there was a song from the 60s with the lyrics, "There once was a tiger, tiny little tiger, playing with his tiger toys but his nurse maid made him so afraid, he didn't dare make a noise." In fact, he never even learned to roar! I sang that song as a second grader at a school assembly. I sang it today and I recorded it because I love the message it has for parents, children and my nurse coaching clients, some of whom avoid taking risks or speaking up for themselves. I hope you enjoy this little ditty that along with a few words of introduction about its message.. It called "Hey, Jimmy, Joe, John, Jim, Jack!: