Willkommen im BRAIN GYM

• remote control of your NS

• breathe is directly connected to you NS

• shft our state instantly

• 3 categories: 1. breath awareness (to train somatic awareness), 2. breath regulation (to regulate your NS), 3. transformational (to release stored stress, energies, emotions)

getting curious with your baseline breath from mom to mom build that deep sense of awareness mom to mom, then we can recognize and correct and breathing dysfunction

build this idea and concept of interception - awareness & understanding of our inner landscape, learning to speak the language of breath and NS to really understand and connect the system of the body

deeply connect to how we feel at any given moment

our breath can tell us too much about how we feel

DONT UNDERESTIMATE THIS SIMPLICITY

measure respiratory rate

we are engaging in a number of exercises that can help you to reduce your respiratory rate which is a good sign that you are improving your breathing patterns and moving towards optimal functional breathng

count to 10 with your breath - goal: reconnect a bit deeper with your breath

contributing to stress and anxiety

short, shallow, sharp into the chest, chest breathing associated with body stress repsonse

most people have dysfunctional and don’t even know - subconscious

breathing too much too fast & getting rid of too muc CO2, airays and blood vessels constrict, body cannot absorb oxygen from bloodstream efficiently

chronic over breathing is chr. sympathetic dominance - activates stress respons - we want to breathe less - activate the parasy dominance

signs of unhealthy breathing - mouth, chest, fast, no pause after exhale, yawning as sighing

problem: we are breathing as we were in a stress response at rest, when there is no stress around which keeps activating our parasympathetic NS

functional breatin 101

through the nose - mouth vs nose

breathe low - using belly and diaphragm

slow . 5-6 optimal but 14 and below is normal and good

light - more oxygen is not better

PLUS 1-3 sec pause after exhale, quit, rhythmic - this naturally calms the NS

3 dimensions of functional breathing - biochemisch, biomechanisch, kadenz - nose

bolt score shows yo CO2 tolerance = stress resilience

gives you an objective test to track your progress

gives feedback if your retain is optimal or dysfunctional

shows you how well your body is delivering oxygen to your cells - brain, organs, etc.

goal: 25

anything under 20 is dysfunctional - sticking to a daily practice

at best 40 to achieve full potential

what impacts you BOLT? anything - sleep, menstrual, alcohol, diet, mental health, physical health, exercise

Leite deine Lektion mit einer optionalen, kurzen Zusammenfassung ein. Du kannst diesen Auszug in den Lektionseinstellungen bearbeiten.

Quick & effective breathing hack for anxious thoughts and overwhelm

nose vs mouth breathing - optimal state to reach our lungs, NO, lasso dilator, increased blood flow

combining lighter breathing with slow and deep breathing allows us to optimize our blood chemistry and help us to build CO2 tolerance

come back to it whenever you need it and start integrating it into your day to day life

go gradually, start with the basics:

slow nasal breathing down to the belly optimal way to breathe at rest for a healthy regulated NS, continue practicing day to day and moment to moment

its about YOUR FELT experience - how does it actually make you feel?

remain open to how a practice might effect us and from there and only from there can you start to build your own practice

which techniques create a shift that you want to experience?

learn how to regulate your nervous system through the breath

parasympathetic activation

slowly, deeply, extending the exhale, different ways that you can experience a state if calm and tranquility

NS works automatically in the background regulates everything, there is a dominance, its not one or the other

neuroception - am I safe, subconscious system to detect threat, decision to move into activation or connection

each emotional state has a corresponding breathing pattern

freeze, shut down, chronic fatigue, depression, low energy - SUN up regulating (but now every single day, especially dysfunctional breathing pattern)

Water - balancing

emotions are the way our brain gives meaning to bodily sensations based on past experience

emotions are highly judged by us - good vs bad

close your eyes - where do you feel love? anger? - temperature bild

Emotions generally just want to be acknowledged, digested like food, earn to sit with it and do not be afraid of it, They can be our biggest teachers

getting curious

excess adrenaline having discharged the emotional energy, soothe or comfort and calm

we often don’t allow ourselves to fully feel emotions - why? conditionings, shame, self judgement, etc.

we don’t complete emotional stress cycle, what we don’t express gets supressed

REEDUCATION - we need to relearn to feel, express, and process emotions to respect our human nature

mediate emotions away = bypassing

if stress cycles are incomplete, they keep on living in the body - adrenals stuck on ON, emotions and stress need to discharge their energies bodies (animals and children)

the ability to manage our emotional state, to calm ourselves during heightened emotions

many of us never learned to self-regulate and self sooth

what do you normally do when you feel stressed out?

hot to self regulate:

• practice train activating your vagus Neve

• daily BW

• nature, gratitude, humming, singing

• coregulation

• complete stress cycles in the moment

• sleep

• when breath is calm, mind is calm

• you cant think your way out

1. feel the lower parts of your body - grounding

2. feel contact points

3. orient and ground yourself in the moment

1. I do three slow conscious deep breathing when amygdala hijakign is coming up

2. extend your exhale

3. focus on bodily sensations of the emotion

1. identify it - move it, acknowledge it, allow to exist, be seen and heard

2. feel it - locate it and let it move through without judgement

3. breathe - extend exhale and breathe it out

4. move It and sound it - let the emotional energy move through you

5. resource yourself - how can you give yourself what you need

managing of emotions

- Doesn’t only remove the emotional charge, it also rewrites the neural pathway

- Taking full responsibility for your own wellbeing

- STEP 6: breath the neural pathway by looking up, down, to the side, add little clap clap

- Jumping jacs changes the neural pathways because it gets confused

- STEP 7: think of a great memory

- Allow yourself to fully feel the sadness and then switch it

Equips dich mit Übungen, bin kein freund vorzugeben, bekomme ein Gespür für dich selbst, kein Wettbewerb, release kann sich immer unterschiedlich àussern oft subtil, at any time of the day, Do it in a private space, not during autofahren

WHAT TO EXPECT

There may be some emotions coming up as you free the space in your body, the more you can let the emotions out and let the tears happen, the deeper is your healing. Don’t worry if you can’t explain why you are emotional, just let it out

wenn du schwanger bist (kontaktiere mich)

schau slide PP

Letting go is in the acceptance of your right in that moment to feel bad to be with what is

I^m sad right now and I don’t want to be

Letting go is not saying - im letting go of my sadness it is saying: I am going to let myself be sad without judging myself

And Im gonna experience, actually experience that sadness

The desire to attain to be somewhere else based on our our inner judgement of what should be

am sad - If there is no shouldn’t be there is no resistnance

The ways we avoid ourselves

- Letting go is not about escaping, it is about facing

- Realising the truth about those fears - that there was never really anything to be afraid of

- Any attempt to let go of them is actually an attempt to avoid them

- You cannot let go of something you are avoiding

- Avoiding strangely is the process by which we cling because in avoidance there is the belief of - I can’t handle this, I don’t want this

- In the resistance, In the avoidance of what exists within you, there is self-rejection

- I am not allowed to feel that I am not going to face that, I am not going to deal with that part of me

- Fear is a narrative that exists in your head

- To let go of that narrative requires you to see the truth of it which in essence requires you to look at your fear

- You can’t hide from something and understand it at the same time

Imagine you were okay being you, right now

We are programmed to feel less than, to think that we are not quite whole, this makes this incredibly easy to control - just buy that and you will feel better

We crave that inner feeling of wholeness, we don’t know where to find it

WHOLENESS = SELFWORTH

We are told that its somewhere out there - in a purchase, in an experience, in something other than yourself

Letting go of the resistance to what is With that acceptance comes love and gratitude and joy

- Because of our lack of awareness - because we don’t understand our own patterns

- What’s so wrong with right now? What’s so wrong with who I am?

- Oh, I am stuck in this loop right now, this is an interesting experience

- Understand comes from looking at it

- We can’t keep running away from ourselves

1.Identifiziere den Schmerz

Welchen Schmerz identifizierst du?

Emotionen verleihen allem in deinem Leben Bedeutung - Identifiziere die emotionale Energie, nicht den Vektor dazu

was willst du?

2.Programmiere den Schmerz um

Welchen Schmerz vermeidest du? Stelle dich dem Schmerz mit einem höheren Bewusstsein

Halte den Schmerz lange genug, um deinem NS zu zeigen, dass er nicht gefährlich ist (EFT)

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🙁 Exploring ‘Emotional Debt’: the consequences of building up too much ‘Allostatic load’ that causes nervous system fragility.

🚰 Un-kinking the Emotional Hosepipe: exploring so-called ‘negative emotions’ and the value in expanding our emotional literacy.

📝 What gets in the way? // choose an emotion to work with for the week and ask what gets in the way of inviting this sensation in?

🏄‍♂️ Somatic Surfing: self-guiding through expressing or feeling into stuck emotion

Every emotion we feel is a pattern that runs through our mind, body and nervous systemPeople don’t see emotions as states, they see it as something that happens to them

They don’t see emotions as something they can take control of and its actually really possible to do so

“I don’t choose to feel bad” - hese are unconscious patterns - its only when we bring something form the unconscious to our conscious and take conscious responsibility for it, look at it, evaluate it and try to change it

NEUROPLASTICITY WORKOUTS

atomic breathing and NS habits:

• create space

• check in breathing many times a day

• long practice for 10-20 min

• before sleep 5-15 coherence or box

• giving presentation - slowing down your breath

if nothing else do this:

• nasal

• diaphragmatic

• breath awareness

How to increase your BOLT, HRV and stress resilience:

• improve breathing patterns, functional breathing

• movement, nutrition and sleep

• mindset, stories and belief systems

• daily routines

• take care of stressors

• shadow work

• sense of purpose

how to easily integrate functional breathing into daily life

* You will notice that they FEEL very good so that you keep on craving them

* There is so much stress in our daily lifes, this course shouldn’t be one of them - you have lifetime access and you can go at your own speed and work with your energy levels

how to use 'IF [THIS] THEN [BREATHE]' as a remote control for your state.

Rewire maladaptive responses using research-backed protocols that also improve blood chemistry & nervous system wellbeing.

Increase confidence in your ability to calmly respond in the face of stress and reduce the odds of being hijacked by your evolutionary fear-response.

Break-free from an over-reliance on stimulants, invest in insurance against burnout and feel more fully alive.

That we can turn fear into peace, dullness into clarity, or anger into understanding, at will, in minutes is a life defining moment. Nervous System Mastery shows you how.

My guess is that no-one ever taught you how your nervous system really works... let alone that with training you can learn to consciously control it.

“I can safely say this course is the single best investment I’ve made in my health and wellbeing. It almost feels like I’ve unlocked cheat codes for the game of life.

We live in a broken culture that traps us in co-dependant addictive cycles – meaning we are addicted consumers of various external substances, pills or products promising to change our state.

Why are we trapped? Because no-one taught us the art & science of 'interoception' — meaning your capacity to experience our inner-landscape & consciously self-regulate.

Worse still, prolonged periods of high-stress causes 'allostatic overload' to accumulate—this increases the fragility of our nervous system leading to anxiety, exhaustion & ultimately burnout.

Walking this path of truly mastering your nervous system means feeling in total control of your internal fuel system — either pressing your foot on the gas pedal or recovering from intense output — whatever the moment requires.

It’s equipped me with the knowledge and tools for regulating my nervous system, coming home to my body, surfing my emotions, and accessing my desired state of being ‘on demand’.

🫁 What is Nervous System Mastery: an invitation to see your world and your relationships through an entirely new lens.

🚨 SOS Button: Grounding intensity using ‘5-4-3-2-1’, posture shifts + the 'Physiological Sigh'

🚀 How to Human Manual: Ten Bottom-up Protocols for Self-Regulation to take with you in every-day life.

We all have different bodies and different nervous systems and differing commitments — there is no one-size fits all approach. As such the outcome is to equip you with the tools to experiment with the protocols to determine what is best for your unique needs.

- Disrupt the self-talk patterns - 5 sec window to get you out of the program

- Recognize THEIR stress response - Tools to move to relaxation response

- Physiological sigh

- Starker Lufthunger

- Shaking

- https://www.youtube.com/watch?v=PlK90dL2J9E

- https://www.youtube.com/watch?v=j-1n3KJR1I8

Sleep easy with the special bonus session designed to help you drift off to a peaceful sleep.

When we feel highly stressed, it can feel difficult to quickly slow your breathing. Ratio breathing allows us to slow the breath gradually to create a sense of calm and relaxation.

A gradual slowing of the breath where we keep the inhale and exhale lengths the same. Moving up from 2s, to 3s, 4s and so on.

When is this helpful? Great in situations of intense anxiety, panic attacks and high stress.

In this simple practice, we'll be looking at how making the exhale longer than the inhale increases the activation of our rest and digest response to create deep relaxation.

When we exhale, our heart rate slows as we activate the rest + digest branch of the nervous system. A longer exhale = deeper relaxation.

When is this helpful? Great to deep relaxation, reducing stress and sleep

As well as extending the exhale, short breath holds can stimulate the vagus nerve and deepen the sense of relaxation we feel.

Combining an extended exhale with short breath holds, this technique creates a deep sense of calm in the nervous system.

When is this helpful? This is really helpful for gradual relaxation and reducing anxiety.

Coherent Breathing slows and deepens the breath, reducing the respiratory rate to 6 breaths per minute to help calm and regulate the nervous system.

One of the most fundamental nervous system regulation breathing practices out there - inhale for 5s, exhale for 5s.

When is this helpful? Nervous system regulation, daily practice, calm and relaxation

This exercise is fantastic for alleviating anxiety and stress, but is most famous for helping with sleep. Give it a try!

478 combines a slow, relaxing exhale with a hold after the inhale and is popular for creating deep relaxation and it is commonly recommended for sleep.

When is this helpful? My go-to breath for sleep.

Box Breathing is most famously used by Navy Seals as they enter a combat zone. This balanced, slower breath combined with short breath holds gives a sense of calm, even focus.

An equal ratio of inhale - hold - exhale - hold to create a sense of balance and alertness in the nervous system.

When is this helpful? A sense of calm balanced alertness, great for before a meeting, presentation or difficult conversation.

We can use longer breath holds to start stimulating the nervous system to find energy, focus and flow. Try this practice to see how Box Breathing can shift your state.