A Quick and Simple Stress Release for Mind and Body

Posted on by colinchenery

You know those times when things are getting a little on top of you and then you notice your shoulders are slumped as if in a defeated posture, or when you are getting physically tired your breathing is not deep and open, then you start to yawn and feel like a good stretch?

Tiredness from mental and emotional workload can be shifted fast. For example, have you ever been really tired, feeling like there’s not much left in the tank, then when you relax and watch a good movie or get into an upbeat conversation or phone call with a good friend you suddenly have your energy back?

The speed in which that happens shows how much of the time our energy levels are tied in with mind as much as body. Much of our tiredness, stress and mental states are tied in with our posture, self talk and many ways we contract inside or shut down when we are resisting or struggling with something.

Underlying fear, stress, anxiety or anger and emotional battle readiness to deal with ongoing challenges are examples of emotional tones and psychological states that cause energy drain. They get worse when prolonged over hours, days or weeks. For some people, these states may even become part of their normal way of functioning from a difficult phase in their life.

Conscious breathing synchronised with simple simple body movements can be the fastest way to feel inner balance, peace and wellbeing. It is also the fastest way to energise and shift your state of mind.

Physiological studies support the experience we get when we get a big smile happening or straighten the spine and start breathing deeply. They show a massive amount of chemical reactions take place when we ‘strike the pose’ and the right stimulation to the nervous system releases the endorphins (the bodies happy bio-chemistry). Just try right now, one long deep inhale and exhale through your nose with a big smile on your face and see how that feels in your whole body.

Using the principles of qigong and physiology there is a simple sequence you can do to release stress, clear your head and energise yourself. Qigong is an ancient art developed and refined over centuries to get energy and blood flowing through the right channels and is used for health and longevity. It incorporates breath, movement and relaxed focus of mind.

Here’s a little sequence to try that feels good and shifts your energy before you get down to work, or when you need some energisation or stress release. Once you have practiced a couple of times, this takes less than three minutes.

  1. Stand with feet shoulder width apart, toes a little inward, and knees dropped in a slight relaxed bend.
  2. Tilt the hips and pelvic floor forward with the spine and neck straight. Arms are relaxed by your side with palms facing forward.
  3. Take a deep breath into your lower abdomen with a relaxed smile on your face and the feeling of a smile in your heart. Do this three times in through the nose and out through the mouth – long and deep.
  4. After the three breathes, breath in as you bring your hands into prayer position in front of your chest, then continue the arms and hands fully stretched over your head as you complete the inhale.
  5. Exhale as outstretched arms and open hands slowly come down to shoulder height.
  6. Inhale again into the lower abdomen, then flex your whole body – start with tightening the buttocks, pelvic floor and abdomen, then flexing torso, legs and feet, arms and hands. Hold for 3-4 seconds, then release the tension and breath, letting your hands slowly come down to your sides.
  7. Repeat steps 4-6 five times, bringing arms up and out, inhaling into the dynamic tension then releasing.
  8. Keeping hips and legs in the same posture, finish a relaxed deep breath into the abdomen, raising hands palms up to the sides of the chest, then\ timed with a relaxed exhale, turn the palms down and lower them to your sides. Repeat this three times.
  9. Finally, bring your feet together, arms by your side, hips still slightly tilted so there is subtle tension in the pelvic floor and do a couple of normal breathes engaging the lower abdomen gently. Chin is in, spine and neck long, straight as if lifted. Relax your mind and feel through your whole body down into the earth beneath your feet. Feel your hips relaxed yet stable and set, your upper body straight relaxed and light.
  10. Open your eyes and you are ready to take that relaxed and centred energy shift and mind-body awareness with you into whatever you are doing. See if you can keep a small percentage of your attention on your breath and inner body sensations as you engage in your next task.

Photo credit: K. Kendall on Visual Hunt/CC BY

Ways “The Zone” and Mindful Presence Help You Triumph – Part I

Posted on by colinchenery

Many people adopt long term, even life-long, practices of some physical activity because of the physical, mental effects of well-being as well as a love for the activity itself or the skill sets acquired by doing it. Long term practice and participation in a certain discipline or activity can provide a rewarding journey that contributes to self development and enrich your life.

In addition to many health benefits, the outcomes of focused and demanding physical activities provide many incentives such as muscle tone, cardio fitness, improved energy levels, a rewarding endorphin hit, a better body image or the experience of stress release. Outdoor activities have the additional rewards as a healthy and invigorating way to get out in fresh air, sunshine, sometimes in country-side, beach, river or ocean.

Can such activities provide even more profound benefits than those of health, wellbeing and life balance in terms of quality of life? This article and Part II to follow briefly explore how deeply these activities assist us in terms of quality of consciousness, and even transition into spiritual awakening and redefining ourselves. Also covered below are four factors identified by professional athletes and sport psychologists that are characteristic of the high or flow performance states referred to as being in ‘the zone’ or ‘the flow’.

Impacting Quality of Life

A common saying is “what you put in determines what you get out” and in line with that, the answer to the above question certainly hinges on intention and focus to make a physical activity more than, well … more than just a physical activity.

The experience and recognition of a deeper and more profound sense of self while performing a loved activity can arise in spontaneous peak experiences or can by a gradual and consistent part of something which has become an aspect of someones way of life. The personal rewards gained can then translate into other areas of their life.

Accessing or drawing on deeper levels of strength and endurance for example can translate into mental and emotional strength and endurance as well as physical. Similarly, tapping into deep and diverse personal resources to maintain training regimes and disciplines, simply because of the value gained by keeping them up consistently, can translate into being more prepared to face other life challenges and vice-versa.

It is facing and overcoming any life challenges that facilitate personal development on all levels, so having a regular practice that you enjoy can provide challenges by choice that help us with the challenges we don’t enjoy as much or for those unexpected challenges we face and don’t consciously choose.

The same applies to spiritual endurance and depth. Physical activities can be a great vehicle for awakening consciousness if the quality of consciousness while doing it becomes part of the practice and a purpose for the activity in and of itself. An outward outcome like competitive success or attaining prowess in a physical skill, that may have originally been a primary motivator, can become an added bonus or consequence when initial goals have been met and deeper value and reward from the discipline and practice begins to be revealed.

For example, striving for and at least partially achieving a level of excellence in anything in life can also have positive ramifications in other areas of life. When a level of excellence begins to be attained it can have the impact of transforming the outlook and mentality of the achiever. They now have a level of excellence and expertise in something to personally take ownership of that becomes part of their outlook on the world and other aspirations and lifestyle endeavours.

When personal values and qualities are developed and internalised, they can be incorporated into a person’s sense of life and self generally. When career success, long term competence in a hobby or personal pursuit is only externalised to that specific task or goal to measure oneself by, it can only have a limited benefit to the person and other aspects of life. Such transitory externalisations can be financial or competitive, attention or status seeking. These can provide validation, enjoyment, a sense of achievement or create more opportunities. Yet, without a context of internal values to ones sense of character and awareness, they may not deliver long term meaning, purpose and ongoing value to ones sense of self and life fulfilment.

High Performance States as Peak Experiences

Peak experiences among professional sportsman are often documented and discussed. Terms such as being in ‘the flow’, ‘the zone’ or psychological ‘sweet spot’ in sports is still associated in the mainstream with maintaining a state of being psyched up, challenged and goal focused while enhanced by arousal of the nervous system and mind.

However, from understanding associated brain patterns and endorphin releases along with athlete experiences, I do not think these specific states rely on being hyped up. This can help adrenaline release but is not an essential element of the four phases of ‘the zone’ below. The science developed around these states is relying more developing the skill to enter an alert meditative state while embracing outward challenges.

When you listen to more seasoned athletes who experience ‘the zone’ spontaneously and repeatedly to varying degrees as a result of their focus and natural state of performance, especially when doing something elite or even groundbreaking, their descriptions and explanations tend to be inwardly reflective and profound.

American basketball player Kobe Bryant set a record in 2003 with 12 three-pointers in a game with nine of them in a row without a mis-fire. He was quoted as saying about his state of mind during his high point that “It’s hard to describe. You just feel so confident. You get your feet set and get a good look at the basket – it’s going in. Even the one’s I missed I thought were going in.”

Like many players in the zone, Bryant was relatively quiet with a neutral expression going into the game and throughout. He displayed his optimum performance with almost trance-like composure, experiencing acutely high awareness of his body and his environment, the whole court and players as well as the rhythm and flow of the game without being self consciously focused on it all. These are demonstrative physiological signs of alpha brainwave states associated with ‘the zone’ among many sports psychologists and researchers.

Four phases acknowledged by American NFL sporting commentator Kevin L. Burke for athletic peak experiences of ‘flow’ or in ‘the zone’ [1] are:

Firstly, that most athletes will say it is not predictable or controllable. [However, the science of training the mind are developing and this will likely change in the future.] Ironically, the experience itself gives a sense of being in control, due to a sense of being in harmony with the flow of the game or activity and a sense of knowing or certainty with each action.

Secondly, most flow performances occur when an athlete is feeling intensely challenged.

Thirdly, there is a clear understanding of what they are to do, even a clear image of the actions ahead which includes a lucidity of their objective and how they will achieve it.

Finally, they are not concerned about scores, trophies, fame or money from a win in the moment. What is most valued is the actual enjoyment of participation rather than any outward objective.

Many people have experienced everything happening in slow motion while in this space. Also of interest is that there are many instances in competitive team events of team mates thinking there may be something wrong prior to the peak performance, because the athlete had become unusually quiet and focused with a neutral expression rather than the usual hyped up aggression and determination.

After a few years of martial arts training, I have had a similar experiences, a stand out one when defending myself in a real situation. I responded non-aggressively but effectively in the same way some sportsman report paying their game in their peak state. The experience seems profound and lucid, the greatly heightened awareness including an experience of 360 degree vision and slow motion so I had a sense of abundant space and time as I observed my responses. The lucidity of the experience has remained with me in a positive sense in every detail even decades later.

Unconscious competence lends itself to this state also. Someone unskilled or inexperienced in an activity are not likely to perform highly in this state. Regular runners, tennis players, cyclists and many others have written about transformational states they have gone into during endurance training or in the intensity of an important event. The normal egoistic sense of self is gone, as super acuity expanding the senses and awareness takes over.

This is greatly facilitated by adrenaline sports that have an element of danger as they really require great focus in the moment and this can be quite addictive with the the rush of mood elevating chemicals along with mental sharpness. However, meditative activities can bring practitioners into the same state, so maybe it is not about the demands of the activity as much as it is about becoming free from identification with the thinking mind?

The next article will look at the key elements to activities that provide shifts in consciousness and awareness that contain elements of ‘the zone’ and ‘flow’ but go deeper in supporting conscious awakening.

Reference:

[1] (http://www.sportingnews.com/us/other-sports/news/what-does-in-the-zone-mean-athletes-peak-performances/1kugz4tuad8j513rgnpophp65q)

Photo on VisualHunt <“https://visualhunt.com/re2/276d13“> (quote added)

How to Access More Energy, Resilience and Adaptability

Posted on by colinchenery

Optimising energy in our body is important for health of mind and body, in adding life to our days as well as days to our life. Current and recent research discussed here seems to be moving into more alignment with traditional and holistic approaches to healing and medicine. Also, some key aspects to health are becoming more clearly the leverage points to focus our efforts on for optimum health.

Mitochondria and micro-biome (our bodies micro-organisms) are two of these key aspects to total health throughout life. They are both impacted by our outer environment and inner environment which includes lifestyle, diet, our mental states and levels of stress. In this article we take a look at new insights and practical things we can do for mitochondrial health and functioning.

Mitochondria are more than just the power plants for all of the cells in our body. They are key players in a busy two-way exchange of information with each other, other organelles, other cells and a multitude of regulating systems throughout the body. There are thousands in each cell. They have evolved from bacteria and have many similar types of behaviour, including their life cycle dynamics, reproduction and migration based on demand for their functionality and the suitability of their micro-environments.

Maintaining youthful energy, appearance and body function is very much reliant on these little cellular power houses. In their role as energy producers they utilise electrons from oxygen we breathe with nutrients we consume to generate ATP (adenosine triphosphate) which is the chemical and electro-charged packets of energy our cells use to remain animated, alive and do pretty much anything. The liver, kidneys, heart and brain have some of the highest concentrations of mitochondria in the body. We want an abundance of mitochondria that are healthy and efficient for every function of our body to be operating well, including our metabolism, immunity, heart and brain health along with our body’s ability to keep adapting to stressors and rebuild itself continually.

Ageing

Mitochondria have a lot to do with your biological age which can be radically different to your chronological age. Biomarkers for biological age also include telomere length (ends of DNA strands), cholesterol LDL, glucose metabolism and insulin sensitivity. Mitochondrial functioning has much to do with cognitive and other brain functioning as much as every other active process in the body including all metabolic and neural processes. Maintaining high functioning and numbers of mitochondria ensures ample energy for body functioning, dealing with oxidative stress, immunity and keeping cell life cycles (cell death and cell reproduction) up with the body’s wear and tear from ageing and stressors.

A Systematic View – Stress and Mitochondria

In recent decades, biology and epigenetic (the study of organism changes in relation to modifications of genetic expression) research is looking at the body and the living environment as interrelated and interdependent communities on a cellular level. Stressors and health conditions are relative to adaptability and interactions between systems rather than just two isolated players being a single stressor and the effected organs. Stressors don’t cause disease, but our response to stressors on every level, including our psychology, can set up systemic changes that can lead to disease.

Mitochondria are important players in most of the systems in the body. In terms of energy they are integral aspects of heat, ATP production, membrane potential of cells and are substrates for epigenetic modifications. Research at the Philadelphia Hospital, has been developing understanding of a relationship between mutation variations of mitochondria in response to mental and environmental stressors with body and brain illnesses.

In terms of the highly complex bio-chemical and bio-electrical information highways of the body, mitochondria also play key roles in responding to and impacting circulation, activation and cross-over of information between hormones, DNA, epigenomes (compounds that tell genes what to do) and proteins which include cellular memories of past exposure to physical and psychological, real or imagined stressors. These are at the heart of our adaptation to internal and external stress (Picard, McEwan, et al., 2018). Stress adaptation requires energy whether it is to adapt to physical, emotional or mental stressors. In a recent article ‘An energetic view of stress: Focus on mitochondria’, Picard and McEwan comment that all energetic functions including neural pathways of the brain require mitochondrial energy which comes with a collaborative and two-way functional level of communication.

Gene expression, cell division, growth, death and regulation can be presumed to be coupled with mitochondrial metabolic signals. It’s all about communication and working together as a complex community as well has health and functioning of separate parts. Mitochondria are in the centre of the coupling of the energetic environment with cellular behaviour through a multifaceted set of mechanisms and pathways. These include epigenetic modifications at a cellular level and production of stress hormones as part of the body’s adaption to changes in conditions.

In the absence of real stress, these stress hormones can ‘dysregulate metabolism’ which is associated with conditions like insulin resistance and pre-diabetic states, weight gain due to metabolic disruption from high levels of insulin and leptin-hormones. This is why purely mental stress, especially if its chronic, can contribute and create havoc and chronic health conditions over time.

Mitochondria and glucocorticoids are an example of chaotic loops we can get into. Glucocorticoids are powerful hormones with many roles including how we use sugar and fat and curb inflammation. In a reciprocal sense mitochondria are not only the source of systemic signalling molecules like glucocorticoids but are also affected by them. Therefore, certain degenerative cycles can develop as well as healthy functional ones. Leaving out much of the scientific detail, mitochondrial energetics may be tied in with functional or dysfunctional epigenetic regulation of the brain, food and energy seeking behaviours, along with psychological states such as depression and complex social behaviours.

Systemic and environmental factors in relation to gene expression and cellular function is a more recent specialised field. This research is pioneering stuff, the latest paper only out a month ago. It is shedding new views on the relationship of mitochondria and stress, exploring the mechanisms of a highly complex interaction of systems that ties stress and mitochondrial disease in a viscous circle that unchecked is related to inflammatory, metabolic, and neuroendocrine conditions that we are seeing more and more in the modern world. These insights are shedding new light on stress influences with cancer and metastasis; diabetes; neurogenerative disorders as well as cell ageing and age related physical and cognitive decline. The implication is understanding and scientifically refining holistic approaches to disease including consideration of mitochondrial function.

As a final note, it is interesting that females and males have qualitatively different mitochondria. Mitochondria inheritance in both sexes is from the mother’s lineage only, but there is gender variance because sex hormones also regulate mitochondria throughout life from conception. Picard and McEwin conclude that studies must differentiate and include both sexes based on the sex differences in mitochondria, stress physiology and disease risk.

Key aspects to healthy functioning mitochondria are:

  • Lifestyle, mental and physical health
  • A healthy diet, predominantly plant-based, which includes Intermittent Fasting
  • Exercise and exposure to acute temperature changes
  • Supplementation if needed

Fasting

Brief intermittent fasting and caloric restriction can help activate mitochondria, because during fasting the body relies on lipids and stored fats for energy, and this is the role of your mitochondria. Twelve hours plus of no food intake between dinner and breakfast can be sufficient to trigger many healthy responses to fasting. However, if fasting also includes some daily activity time, so energy levels need boosting by demand in activity, then NAD+ levels will increase to assist production of ATP in the mitochondria. Stimulation of NAD+ is also good for the many anti-ageing and metabolic functions it is crucial including improving mitochondrial functioning (Houtkooper, Auwerx, 2012). Thus a weekly, fortnightly or monthly day time or even 36 hour plus Fast, can be great to boost health and years to your life as well as dealing with any unhealthy fat.

Also during fasting, autophagy (cellular death) increases as the body goes into clearing out damaged cells and consuming those for added energy, so that dysfunctional mitochondria are reduced and mitochondrial synthesis is stimulated.

Exercise

Exercise has similar benefits to fasting, in terms of energy demand activating and improving mitochondrial function. In addition, exercise increases the need for oxygen throughout the body and provides it through the heavy breathing of high intensity exercise, increasing the number and functioning of mitochondria in muscles and metabolically related organs (Menshikova, Ritov, et al., 2006).

Cold

Acute cold temperatures seem do do a lot of good things for the nervous system and cells. Tests on mice shows a profound effect on mitochondrial generation and numbers by increasing a protein for mitochondrial synthesis (Chung, Park, Lim, 2017). While we may not want to do it, another study showed prolonged cold produced significant benefits in smooth and skeletal muscles and vital organs. Nonetheless, this shows acute and prolonged adaptation to changes in temperature is good for our mitochondria. So end a shower with a burst of cold. Don’t loose the ability to enjoy an invigorating dive into a cold ocean or river and bracing yourself against a brisk wind! Maintaining resilience and robustness from exposure to natures elements is inherent in our evolution and hard wiring.

Diet

Key principles for a mitochondrial friendly diet is to:

Stay Away from Sugars, Processed Foods and don’t over do some grains: simple sugars lack nutrients and are absorbed too rapidly for mitochondria to burn them up efficiently causing increased fat and free radical damage. Highly processed sugars, such as white sugar, simple processed carbs and sweet soda’s, are treated as toxins in the body. Some grains turn to simple sugars quickly also, depending on your constitution, so be careful of overdoing grains. Get fibre and carbs through a range of foods – vary root vegetables through the week, include a variation of grains, nuts, seeds, beans and legumes.

Eating the rainbow: a broad range of colours each day means a broad range of phytonutrients for your cells and information exchange with your bacteria. Leafy greens and sulphur-rich veggies like cauliflower, cabbage, kale and spinach help your body produce glutathione which is a key nutrient in anti-oxidation which involves the mitochondria and directly affects cellular heath.

Fatty acids: Omega-3 (in coloured fish, and a broad range of plant based oils) provide more efficient energy production by mitochondria with less free radical by-products than fuelling them with high amounts of carbohydrates. Fatty Acids like Omega-3 are also important in reducing chronic inflammation in the body.

Balance is needed in any diet and many experts suggest the Mediterranean diet as a good guide. Carbohydrates like pasta and root vegetables (not over-cooked) are balanced with plenty of vegetables, small sides of meat for meat eaters (traditionally small serves of white meats or seafood), quality olive oil, avocado and oils from various nuts. Not too many rich dressings and sauces. High sources of Omega-3 are seafood such as wild salmon, sardine and mackerel. In meats, high cuts of grass fed beef have Omega-3. Nuts (walnuts, cashews and brazil nuts) and seeds like flax (fresh flax as it goes rancid quickly, especially once its grounded or extracted) and also chia seeds are excellent. Also high on the list include mustard oil, deep green seaweeds as well as wild rice. Mung beans are the best of the beans. Vegetables like leafy greens, winter squashes, the cabbage family (especially cauliflower, broccoli and Brussels sprouts) are excellent for Omega-3. Omega-3 containing fruits include most berries, mangoes, and Honeydew melons.

Supplementation

Diet is king as natural fresh foods contain countless combinations of micro- and macro-nutrients and important genetic information for our cells – especially our mitochondria and micro-biome.

Here are eight key supplements that have stood out in my research, that can assist mitochondrial function as a back up to dietary sources:

  1. BioPQQ (Polyquinoline Quinone) Human trials show some indications this can promote mitochondrial biogenesis (creation of new mitochondria).
  2. Magnesium This is an important mineral for mitochondria as well as for repairing damage to DNA and other aspects of longevity. Studies suggest 70-80% of people in developed western countries may be low in Magnesium. A quality supplement that includes quality natural nutrients to assist in its absorption is best. Eat plenty of deep green plant foods and berries.
  3. B-Vitamins (including riboflavin, thiamine and B6) The whole Vitamin B family are co-factors for mitochondrial efficiency and functioning (especially nicotinamide in the B-3 family) and so are also linked to healthy ageing. Some studies suggest that as we get older our cells don’t absorb certain B vitamins as well as they used to, so Vit-B supplementation may be more valuable as we get older.
  4. Nitric Oxides These are also linked to mitochondrial health as well as cardiovascular health, and certain amino’s like L-Arginine and L-Citrulline can help increase Nitric Oxide production in the body.
  5. Alpha Lipoic Acid ALA supports the functioning and healthy life cycle of mitochondria.
  6. CoQ10 (or ubiquinol – it’s active extraction) is suggested in some studies to support mitochondrial respiration and metabolic regulation in addition to supporting liver, heart and cardio-vascular health. It is fat soluble so take with healthy oils like coconut, sesame, olive or avocado. According to Dr.Mercola foods rich in C0Q10 include grass fed beef, sesame seeds, Herring, Broccoli, organic pastured chicken and cauliflower.
  7. L-Carnitine shuttles fatty acids to the mitochondria assisting with fat burning and mitochondrial functioning.
  8. Omega-3 Fatty Acids supplements that are algae plant based can be helpful, especially where some food sources are limited. Fish Oil capsules are best used if you have a diagnosed deficiency because they can be too rich for some people, then act as immunity suppressants. Freshness needs to be checked for all oil supplements, even opening capsules before ingesting to check they are not rancid from months at room temperature is recommended.

Important Tips on Vagal Toning for Complete Health

Posted on by colinchenery

Much about good health and a healthy long life is now being linked to the ‘tone’ of the sympathetic and parasympathetic nervous systems. Because the sympathetic nervous system which invokes ‘flight or fight’ response is also commonly over-activated in stressful and fast paced living, it is more important than ever to tone the parasympathetic system for mind and body, in addition to high activity exercise.

Toning the parasympathetic system assists in repair and rebuilding to all cells and tissues in the body, quicker recovery and shifts into relaxation, lowering blood pressure, and helping recovery from adrenal fatigue. Having both the parasympathetic and sympathetic nervous systems toned and balanced is important for mitochondrial functioning, lowering inflammation, regulating hunger and hormonal balance and boosting immunity.

The importance of regulation and health of microbiome in the body is tied in with the parasympathetic system health. Much is now being found out about the critical role bacteria plays for health regulation in the body and immunity. Consider the mass of our bacteria is greater than our own body cells, and our body cells contain 3000 genes while there are 2.2 million genes in the DNA of our bacteria with a cross-over of information between our body and brain and these critical bacteria. Microbiome, along with mitochondrial functioning will be covered in another article, but these are now considered two key factors in energy production, disease prevention, brain health and long term anti-ageing for healthy longevity and are also linked up with the tone and functioning of the vagus nerve.

The Vagus Nerve

A key component to the parasympathetic system that is now taking centre stage amongst many practitioners of health and healthy lifestyles is the vagus nerve. This is a two-way highway of energy and information between body and brain. Taking its name from the latin word for “wandering”, it is the tenth and biggest cranial nerve extending directly from the medulla (brain stem) to most of the body. It affects facial muscles and eyes when we relax and smile, connecting to our digestive system from our throat to all digestive organs, and connects with our heart and lungs. It’s connection to the digestive organs of the liver and kidneys mean it is not only impacting our digestion and metabolism but also detoxification and elimination of waste and by-products of what we eat, breath and put our bodies through with stress and over – or under-activity. A toned nervous system supports stability in mood, memory, and overall brain health. So there are many systems of rejuvenation and body functioning that the vagus nerve impacts, to indicate it is a key factor in a holistic approach to health.

Here are some conditions and health factors that are associated with the level of tone of the vagus nerve:

  • the bodies inflammatory response: many chronic as well as acute conditions are now understood to be associated with inflammation
  • Repair and cell growth of brain cells and assisting in memory
  • Depression and anxiety
  • Immunity including the level of T-cell and killer cell response to disease and body repair
  • Various addictions and compulsive disorders
  • Mental health disorders
  • Chronic Fatigue Syndrome

Vagal tone can be indicated through the many bodily systems it affects and is generally measured directly through combined testing of heart and breathing rates, as well as heart rate variability (HRV) which is associated with the adaptability of your body to changes in external and internal conditions. HRV and vagal tone are closely correlated to one another – if one is functioning highly, then so is the other.

Vagal Toning

How do you ensure that you have good vagal toning? The same key factors recognised for vagal toning match most of the key factors recognised for acquiring and maintaining good health and healthy longevity! Here they are:

  1. Cold Exposure

    Acute cold exposure is shown by many researchers to activate the vagus nerve. It is a key factor to the Wim Hof Method which uses exposure to cold and breathing techniques for activating health and vitality. Just using ice cold water on the face is enough, or incorporating a brief cold shower into your usual shower routine. Within two weeks or less, most people notice a decline in the deep inhale or breath hold reaction to sudden cold, and notice a more relaxed response to the sudden exposure to cold. This indicates neural adaptation and vagal toning.

    Vagus nerve stimulation increases parasympathetic activity throughout the body and stimulates digestion and metabolism. Our bodies evolved to rely on such stimulation and environmental stressors like cold, which we now lack in the modern world of controlled environments. It only takes a little to strengthen and activate important functions of resilience towards these stressors which in turn enhances our resilience to stressors in general.

  2. Deep Slow Breathing

    The direct correlation between breath and heart rate (as well as HRV) and the vagus nerve that modulate or regulates them, means conscious breathing is also a quick, powerful and easy way to activate the vagus nerve. Research shows benefits to blood pressure and hypertension with breathing exercises alone. High breathing rates activate the sympathetic nervous system while slow deep breathing activates the parasympathetic nervous system and so helps autonomic functions like the respiratory and cardio-vascular systems to go into repair and recovery.

The most basic exercise is to do 1-3 minutes of inhaling for a count of four, holding for a count of four, exhaling for a count of four, then waiting for another count of four before repeating. Doing this when your getting stressed at home or office, car or shopping mall will help brain function, effectiveness and comfortability go up and stress levels go down by releasing calming chemicals to feed your brain rather than stress chemicals to your muscles.

  1. Synchronised Movement and Breath like Yoga, Tai Chi and Xigong

    Just like what is said above, breathing itself activates the vagus nerve. Breathing associated with movement that stretches fascial tissue, muscles and joints while opening up energy channels have been found to be very effective in producing calming neurotransmitters like GABA in the brain and body. The traditional forms of yoga that incorporate activity with regular intermittent relaxation in poses like ‘sivasana’ can produce deeper and deeper levels of relaxation and endocrine production for relaxation and mood elevation. Also, particularly activating for the vagus nerve are relaxed movements with deep breathing that are expanding the thoracic (chest) region, inversions (legs up against a wall, various head stands, hand stands and shoulder stands) as well as sustained twisting postures with spine straight and chest out.

    In addition to those who have discovered the great benefits of yoga and Tai Chi, these types of activities are being used more and more by high performance athletes to assist in recovery and improved resilience to ongoing physical demands while the same holds true for resilience, good health and mood elevation throughout the challenges of life.

  2. Meditation and Conscious Presence

    After nearly fifty years of scientific studies, vast amounts of research has now been done on various types of meditation and the many benefits. In addition to increased vagal tone, positive emotions and thinking, and feelings of goodwill, studies done in schools and universities also show increases in concentration and brain functioning, and decreases in mental disorders and violent interactions.

    Meditation as well as general practice of conscious presence trains the mind to function effectively at brain frequencies that reduce sympathetic ‘fight or flight’ stress responses and increases vagal modulation. Greater insight, creativity, calm awareness, appreciation and mood elevation are among the many other benefits are confirmed in studies. So is the ability to respond and act in situations with less or little stress and adrenaline involved through this type of mind training.

  3. Exercise or High Intensity Activity

Exercise also has many studies showing it to be an effective way to increase the brains growth hormone, stimulate human growth hormone production during deep sleep, increase important receptor sites for mitochondrial functioning in and on cells, and help reverse cognitive decline and other aspects of ageing.

Exercise as a great stimulator of the vagus nerve may explain some of these benefits.

Walking, weight bearing exercise and high intensity training are all good. Weight bearing is especially good for reversing decline in bone and muscle density and decline of certain hormone levels in the body associated with ageing. So is interval training, in addition to being a very time effective way to build fitness. For interval training, try 10-30 minutes of walking, jogging or cycling 3-4 times a week, with periodic 1-2 minute bursts at maximum pace during each session.

  1. Probiotics and Dietary Factors

    There are many new studies in the last ten years indicating strong associations between brain function and immunity as well as vagal tone with microbiome (micro-organisms in the body) – especially bacteria in the gut.

    In addition, dietary factors like essential fatty acids (fats the body can’t make itself like Omega-3 and -6) are critical for cellular integrity, brain and mental health and nerve function. This includes vagal tone, which may be also why dietary fatty acids can help reduce heart rate and increase heart rate variability. A great source of these are in certain fish oils (organically farmed or wild-caught salmon are an example or Australian northern river fish like Barramundi are rich in Omega-3 and Omega-6 oils).

    Zinc is also a key dietary mineral for vagus nerve stimulation and preventing or improving various certain brain function disorders, mental health and anxiety. Good food sources include oysters, pumpkin seeds, cashews, mushrooms, spinach and grass-fed beef for meat eaters.

  2. Intermittent Fasting

Many health benefits are being documented and studied now on fasting, with more attention lately on short-term intermittent fasting. This also is being shown to help improve brain function and growth hormones, mitochondrial function, brain ‘fog’ and cognitive issues. Fasting and caloric restriction is also being associated with increased HRV again indicating vagal tone improvement.

The ideal is to not eat at least two hours before bed, which also improves sleep patterns. Best results are if most days, people can have a 12 to 16 hour window of not eating between dinner and breakfast. Immunity increases, detoxification and cellular cleansing (cellular death – apoptosis- and cellular reproduction cycles) are also stimulated. The 16 hour window of fasting (with an 8 hour window of healthy eating) is a great way to sustainably lose weight. The 12 hour fasting window is great for general health and weight maintenance (helping to keep down accumulation of unhealthy fat). Once every week, fortnight or month also try a 36 hour fast by only having fluids during one day to reset the body, stimulate many healing processes, increase resilience to disease, environmental and other stressors.

  1. The Power of the Voice

    Vagus nerve expert, Dr. Stephen Porges established Polyvagal Theory. He talks about the hard wiring in our evolution towards flight-or-fight stimulation including response to social communication which encompasses verbal and body language, vocal tone and non-verbal cues.

    A soothing voice for adults and children in gentle, slow and rhythmic tones coaxes the brain into a relaxed state faster and activates the parasympathetic nervous system, including the vagal nerve. This is true whether you are the speaker or listener. While the voice is powerful and effective for adults, it is great for young children for whom a modulated and calm voice is powerful for vagal and parasympathetic development and toning during years where much neural programming or conditioning is happening. It is powerful also for babies (especially combined with skin-to-skin contact) and can be utilised regularly and daily in combination with other approaches mentioned in this article.

    Singing, humming, chanting and even gargling all stimulate the vagus nerve which connects to the vocal chords and muscles in the throat. These all are shown to also increase the hallmark sign of vagal toning which is increase of heart rate variability.

  2. Social Lifestyle and Laughter

    Quite a few studies on social factors have linked healthy, active and supportive social life with healthy longevity as well as recovery from illness or trauma. In addition, laughter has been shown to be strongly related to good health as well as healing and recovery. Both socialising and laughter reduce cortisol and other stress related hormones, stimulate the vagus nerve and HRV while improving mood and happy hormone production. Unfortunately for some, excessive or heavy alcohol consumption is somewhat counter effective, so moderating consumption while having as much fun and shared frivolity is great for one and all!

  3. Acupuncture and Massage

Both acupuncture and massage stimulate the vagus nerve, increasing its activity and tone. Specific points and areas like the sole of the foot (reflexology), auricular (ear) acupuncture, points along the side of the neck (near the carotid artery) are especially good for this. They are also effective spots to assist people coming off anti-depressants and other psychiatric medication, assist people with neurodegenerative diseases, as well as general stress related issues.

In closing …. my intention is not to write a scientific paper here. There are many references related to these ten points above which be can provided for specific points on request. Many supporting studies can be found through a simple online search on any term or specific topic. Much is common sense and there’s enough information here to help you take control of stress levels and steer your way into better mind and body health. Having all points above as part of your lifestyle will help disease prevention, increased resilience, promote total health while increasing enjoyment and quality of life.

Steps That Will Lead to No Ordinary Moments

Posted on by colinchenery

It’s been over forty years since I first put on a Gi and started martial art training. Shin Kyu Sik, my first instructor (in Tang Soo Do) many years ago said to me, “If you are unlucky these days you may get into a fight once or twice in your life, but you fight battles within yourself every day”. That simple message applying my training to the inner game of life has stayed with me all my life. Since then I have studied various forms of Karate and Kung Fu spanning soft internal styles as well as hard external styles. Martial arts for me has not been about fighting another opponent as much as training mind and body to face large and small everyday battles of life effectively with alert calmness and equanimity. Of course proficiency in techniques is part of the art, but its greatest practicality in modern life is as a vehicle for strengthening mind and character. In the last ten years especially, passing this on to others as an instructor and coach is immensely rewarding.

In these interesting times as more momentum builds in social progress, the pressure to keep up with technology and social trends. At an entrepreneurial level to stay relevant in how we communicate and offer products and services we must also keep abreast of diversification and new niches of business. Information and knowledge is becoming as much a high demand and major commodity as is any material commodity product or service. Our times are becoming characterised by designer lives, where customised controllable environments, homes, transportation, fashion and interests are more accessible faster. Our mindset is also more important in adapting and thriving among more and more options, complexities of challenges, with a greater emphasis on competing and performing with our minds rather than just working with our hands. Self-doubt, negative beliefs, emotional and mental resistance to change, susceptibility to stress and many other challenges to psycho-emotional wellbeing are things we must combat in our lives more than ever. Creative thinking and cutting edge knowledge in a particular field of interest is becoming more important. Thankfully there are also more supports and sources of information on how to combat personal obstacles and build knowledge and skills than ever before.

The growing demand for insights and skills on playing the inner game of life is beginning to catch up with the expanding demand for tools of developing the skills, processes and knowledge needed to move forward in any given industry. Many of my posts refer to ‘conscious presence’ because it is a passion I have and I believe it is at the root of mastering one’s inner game, whatever the journey, as well as providing for spiritual growth.

Ancient philosophies such as Taoism and Zen, are perhaps easier to couch in modern terms than main stream religious sources, for their minimal religious terminology and universality in presenting principles for truth, righteous living and heightened consciousness. They make a play of paradoxes and opposites to help us pierce the dualism of mind and form to get to unity of pure consciousness and presence in the moment. In this way, practice and understanding promises a better conscious observation of mind-stuff as it arises and more conscious choice as to what we take on or let go in our individual approaches to life. Conscious observation of self is transformational in itself while also providing an inner platform from which to consciously re-design our own thinking and focus.

In the meantime the age-old clues as to what that foundation is, behind thoughts and feelings – conducive or not so conducive, still provide apt guidance towards the self awareness that enables self-transformation and development. In the end, contacting and aligning with the true substance of what and who we are beneath it all becomes the most authentic and rock solid foundation to being solid, happy and empowered. It is connecting and living from a deep conscious self awareness that enables us to know who we are, what we really want and know our purpose. It is where we can find fulfilment in what we are and do, as well as create lives where we can be and do more fulfilling things.

Because this seat of ‘self’ is beyond concept (thought) and form, words like ‘space’, ‘presence’, ‘pure consciousness’ ‘mindfulness’ , ‘essence’ and ‘state-of-being’ are modern terms for an awakening experience that might have once had associations with terms like ‘spirit’ and ‘God’. Whatever the words, for words are only words, it is an authentic and immediately personal experience that is relevant, liberating and empowering, that people are increasingly looking for (knowingly or sub-consciously). The age old trend for increasing peace and prosperity is becoming real for more and more of the worlds population.

As has often been the case historically, it is often in the face of challenges and adversity where we are most likely to go beyond our familiar dependencies and escapism to get to a new depth and breadth of being, because a real crisis occurs when the old familiar ways become inadequate. It is discomfort, inner tension and real life needs that drive us to dig deeper and open up to a greater source of strength, clarity or sense of purpose and connection in life.

This is where the training I began to discuss above can come in handy, as does the way we live in general. Practical training and philosophies can offer a form of view and experience that brings us to lucid moments at times we would otherwise go into ‘flight or fight’. Certain mind training provides reference points for the formless, where our ‘aha’ moments can arise. A principle that is referred to in the paradoxes and play of opposites in martial arts, Taoism and Zen is ‘non-action in action’ and ‘action in non-action’.

It is not very ‘zen’ of me to conceptualise this principle. .. however … it applies to an experience that could be described as meditation in action. In a pure moment of being present we can perform an action with full clarity and consciousness, rooted in the space and consciousness from which the action is occurring. If we are fully aligned and attuned in an action being performed, and identifying with the space or ‘non-action’ in which it is occurring, a quality of ‘nowness’ enables purposeful, creative and fulfilling focus to occur. Also conscious alignment and attunement with the stillness and being-ness from which any given action has arisen, is an inner action in and of itself – the action of aligning and attuning the consciousness itself.

This awareness in action while knowing the reason and benefits of what we are doing at any time in the day, nourishes the consciousness of feeling in the flow of life and energisation by doing something that invigorates a sense of purpose. This is compared to the dullness of biding time, doing something for the sake of it, being in a mindset of ‘having to do’ something we don’t want to do or really care about. These negative types of mindsets take us away from being empowered and conscious individuals living in sync with life in general. Transformation of consciousness and reality occur together.

A simple example comes from Zen in the form of Zen walking. Walking can be a mundane thing we do unconsciously to get somewhere we want to be or maybe would rather not be. However, even this simple process can be used as part of enjoyment and self-mastery, especially if we try it as a conscious practice a number of times. Try this version of practice on a weekend, start or finish of the day and go barefoot on wet sand or grass to get the full benefits of earthing and restorative electron flow in and around the body in addition to the exercise for mind. This helps balance and replenish mind and body as well as practicing mindfulness:

  • allow the breath to become open, flowing and fully relaxed
  • stand still and balanced, gaze slightly down along the nose, feeling through the legs and feet into the ground, breathe in the lower belly, arms relaxed by the sides or finger interlocked comfortably at the lower abdomen where you are taking the breathe.
  • Begin to walk slowly, steadily and purposefully in a circle or straight line with a soft steady gaze and calm natural breath.
  • Allow your steps to be slow enough to feel the point of balance on each foot rolls from heel to toes and the other foot lifts and moves forwards.
  • Try adjusting the speed until the walk feels slow, steady and natural – encouraging a strong sense of balance and being with each step and the movement during each step.
  • Do this long enough (5-20 minutes) that your inner body awareness and outer awareness feel unified (no boundaries) with breath and movement.

Once you do this you can subtly do it while browsing in a shop, walking from the desk to printer or table to refrigerator – any moments through the day to train oneself towards consistent mindfulness.

Waking up in conscious presence each day and appreciating the song of birds outside my window, bringing that wakeful presence into body awareness, the living space around me and then my actions throughout the day, adds so much to what I consider my quality of living and enhances my relationships. It is an aspect of where spiritual practice and daily living are one and the same. The accumulated store of conscious moments over days, weeks and years bring you to an enriched space where (to quote Dan Millman) “there are no ordinary moments”.

Photo from Visual Hunt (quote added)

Six Simple Life Enhancing Principles for an Awesome Year

Posted on by colinchenery

The start of a new year is a good time to look at these six principles that may seem simple, yet can be applied to enhance your life and have an awesome year! Five of them are the key principles of Sivananda yoga with another one added to include life engagement with others. Identify an area you could do more of in your weekly routine, or enhance by applying a principle that stands out for you.

Proper Relaxation

There are enormous benefits for mind and body to regular practice of deep relaxation. Quality sleep with complete sleep cycles is an important aspect of rest, recovery, and balance. The practice of conscious deep relaxation supplements this and carries benefits into daily activities by teaching conservation of energy, how to let go of worry, fear and tension, as well as how to relax the mind while being focused on a single activity. The key to the yogic principle of proper relaxation is combining complete rest of mental and physical activity to fully rest the whole nervous system.

Certain systems of yoga intensify the ability to fully relax by alternating concentrated activity that is not overly stressful or over exerting (not inducing fatigue) with full relaxation in between with a deeper and longer relaxation at the end of a session. Exercises that help open up circulation and energy flow in the body are also complimentary in preparation for deep relaxation.

To completely relax, it helps to get into a posture like floating in a float tank, where there is complete comfort and no need to move for a time. This is good to do for 5-10 minutes or more after activity, once the breathing and stimulation from activity has settled right down. Lie on your back and have the arms and legs spread out enough that the feet comfortably turn out and the palms of the hands turned up with the shoulders and chest open. The spine should not be too curved, but elongated along the floor or mat with the neck also comfortably lengthened. Use auto-suggestion going through each part of your body mentally, from the feet up, that “ ____ is relaxing” and “___ is relaxed”. Finish with the internal organs and then your mind itself and let go fully into receptive stillness for a time. Autosuggestion is a technique used by masters to control body functions usually not able to be voluntarily controlled like heart and metabolic rates.

Relaxation can be the most challenging of the five principles for some people, and if that is the case then start with shorter time and lengthen it on a regular basis. The sense of rejuvenation and fullness in the body is like pressing a reset button for mind and body and is a great start or finish to the day.

Proper Exercise

A quick summary of types of exercise and benefits: Resistance training has great benefits in maintaining circulation, muscle and bone density throughout life. Cycling, running and swimming can be great for cardio-vascular health and fitness. Interval training is considered one of the best ways to keep up metabolic rate, loose weight and increase fitness with efficiency of time and energy. Dance, martial art and gymnastic practices provide great co-ordination, core strength, agility and flexibility. All exercises can help restore hormonal balance as well as stress release in mind and body. Regular exercise elevates mood and mental focus.

Yoga asanas, or postures, can work systematically on all parts of the body – strengthening, toning and stretching muscles and ligaments (including minor muscles groups that can be neglected in certain sports), enhancing and maintaining spine and joint flexibility and improving circulation. Yoga, or practices like xigong and taichi can combine meditation and exercise by synchronising movement and breath in a relaxed state of full presence and conscious release of tension.

Proper Breathing

Proper breathing is full and rhythmic breathing, making use of all of your lungs to increase oxygen intake and maintain full functioning of the respiratory system for life. Any exercise that raises the volume and rate of breathing is of benefit. Yogic breathing teaches how to utilise the three key areas of abdominal and diaphragm, chest or thoracic and clavicular breathing. Yogic systems of kriyas and pranayama also teach methods to recharge body energy and control mental states by regulating the flow of prana (chi or life energy) stored in key energy centres of the body called chakras. These centres also correlate with key points of nerve ganglia (bundles of nerves and vascular tissue) aligned in the brain and spine, associated with key organs and glands of the body.

Various breath patterns can be powerful and specific to releasing physical stress, emotional blocks and mental/emotional patterns. Techniques like anuloma viloma focus also on quietening the mind.

Proper Diet

Proper diet obviously needs to be nourishing and well balanced in nutrients and food types. Processed foods need to be eliminated from regular consumption or all together. A diet based on fresh food (not overly cooked) is a key. Whatever the diet, mounting scientific evidence is showing a number of factors determine the best diet, so that a good diet for one person may not be the best for another. While there are many diets claiming to be the best, genetics, blood and body type, level of activity, and other factors play a part in determining the best food combinations and quantities. A predisposition to over-heating or feeling cold, stiff joints, bloating or gas, headaches, allergies, lethargy or large swings in energy levels, skin or digestive disorders all indicate issues with diet. Most types of disorders can be managed or resolved through diet. Over-heating and acidic foods should also be minimised, so a predominance of vegetables (with fruit eaten separately) is a common dietary principle in many systems.

Most of us know ways we can improve our dietary habits. Practicing a new habit for 21-30 days is a great start to make it a permanent change. Aryurvedic, naturopathic or nutritionist consultations can be a very positive step to make for anyone at a point of wanting to optimise health or deal with disorders sustainably and holistically. Is this something you can do this year to improve a health or lifestyle issue you know is better addressed sooner than later?

Positive Thinking and Meditation

Being conscious of the positivity or negativity of our thinking can be a game changer. The tone, language, and subject matter of habitual thinking are all influential to our character, perception, how we respond or react and how rewarding things can be. Using affirmations or adjusting a negative train of thought to a positive one are great skills to practice. The ability to observe and adjust our thinking is enhanced with meditation which trains us to observe our thoughts and feelings as they arise. Ultimately, meditation can train us to still the mind and transcend thoughts to reach new levels of conscious being and awareness.

Finding books, courses or teachers in these areas can be a great place to start to enhance this aspect to your life. The mind is essentially the most important aspect of self to consciously train in order to achieve greater life enrichment and harmony. If you already are on a personal journey here, is there something you can do in your life to take insight and awareness to a new level this year?

Conscious Doing – Expression, Engagement, Relationships and Daily Activity

The first five points set the stage to have better awareness and mastery in how we communicate and respond in relationship to our environment and others. Bad habits and compulsive behaviours can erode the many good things we do and impact our ability to be our true self within and in relationship with others.

This year, how can you better embody balance and health in mind and body to others and inspire loved ones to do the same? Is daily attention to nurturing one or a combination of the following points a good focus for you this year? :-

  • invoke a sense of love in your actions, be they personal or professional, through focusing on relaxing into open heartedness in all circumstances,
  • listening to others more by taking a few seconds to breath, feel and understand their points of view or repeating back what they say,
  • breaking and transforming a pattern of negative or compulsive thinking or behaviour,
  • making it a focus and reviewing daily where you are reinforcing positive values and principles you stand for and where you can do better,
  • separating thoughts and ‘doing’ from ‘being’ and awareness – practicing being present more in yourself and the moment, on your own and engaging with others. Identifying with the consciousness doing the thinking and actions is a significant step in awareness and conscious interaction in the world. Eckhard Tolle’s teaching focus on this with a modern, practical and universal approach.

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