- Experienced-dependent neuroplasticity
- Just our thoughts can physically change our brain structure.
- Neuro-endocrine response:
- The hypothalamus ‘speaks’ the language of the nervous system
- 2 Key Players in the neurological stress response: brainstem and your prefrontal cortex.
- It’s all about ‘Survival’.
- Keyplayer 1 – Brainstem: all about survival, the reptilian brain, autonomous response, ‘win at all costs – especially to maintain basic life functions’
- We have 2 autonomic systems:
- Sympathetic – flight, fight or freeze
- Parasympathetic – resting, digesting and healing
- Dysautonomia (due to trauma, toxins, inflammation and stress, etc.) – may need to focus on the neurological response, instead of just the neuroendocrine response.
- Key Player 2 – Prefrontal cortex – also all about survival.
- It’s the ‘Dolphin’ brain – more enlightened, gives us these higher faculties, and higher cognitive functions (planning, judgement, foresight, vision, follow through – executive functions), and is at the seat of our Higher Selves. It also puts the brakes on our stress response.
- Regardless of the experiences we’ve been through, we can always change through the miracle of neuroplasticity
- The hypothalamic-pituitary-adrenal axis is also in charge in putting the brakes on our stress response
- The medial frontal cortex is responsible for dampening our stress response, but also to specifically to habituate the stress response (stress habituation).
- Overactive brain stem – startled by loud noise.
- The prefrontal cortex is also about ‘Survival’, but it’s more about ‘Thriving’, by giving us the judgement, the discernment. It gives us choice as to how we respond.
- The prefrontal cortex sits on the totem pole of the neurological response.
- Discernment is one of the core components of the prefrontal cortex.
- There are 3 types of stressors: Physical, Chemical and Emotional
- Physical stressors: concussion, minor whiplash
- Chemical stressors: processed foods, food sensitivities, toxins
- Mental & Emotional stressors: trauma
- Regardless whether it’s external or internal stressors; it all boils down to our Stress Response, and there in lies our freedom.
- Train your prefrontal cortex to boost your Stress Resilience.
- When your prefrontal cortex is in the ‘ON’, functional state: focused, motivated, on point, positive, connected, calm and collected – even in challenging times.
- When it’s ‘OFF”, when you lose prefrontal regulation of these functions – stressed, irritable, distracted, unmotivated, negative, and overwhelmed.
- Your amygdala is the ‘Danger’ sensor – you’ll find something to be scared of.
- When under chronic stress, instead of turning ‘ON’ like the brainstem does; the prefrontal cortex shuts ‘OFF’.
- Then you’re under this continuous vicious cycle.
- Meditation, positivity, affirmations do help to heal from these stressors.
- However, your prefrontal cortex is already fatigued, so the meditation, positive thinking, and affirmations may be too much for your prefrontal cortex in the beginning. It helps to provide a temporary lifeline when you in the moment.
- To treat the root cause – start by stabilizing the physical axis of your nervous system – the foundational part
- Brainstem – ancient structure, sturdy, autonomic functions, never stops
- vs Prefrontal cortex – newest structure, sensitive, higher cognitive functions, needs rest
- Your Brainstem always win under chronic stressful situations (physical, chemical and emotional).
- We all have Negativity Bias – which helped us to survive. Don’t beat yourself up.
- Adaptation is the key to healing.
- Make friends with your brainstem, especially your lower brainstem (i.e. the medulla oblongata), which houses your Vagus nerve.
- Medulla oblongata + Vagus nerve = TAMING your stress response
- The medulla oblongata can turn down the stress response of your brainstem. The mid-part of your brainstem – the mes-encephalon that’s in charge of your flight or fight response (RAS – reticular activating system). The medulla puts the brakes on the flight or fight response of your mid-brain. Start at the foundation first. It’s all about taming your brainstem.
- As soon as you wake up, think of 3 things you’re grateful for.
- 6 Ways to Tame Your Brainstem (40:46):
- 1. 1:2 Breath Work – Our mesencephalon processes lights and sounds. You can be really sensitive to light, and/or sound if your mesencephalon is really overactive. A lot of concussion patients experience this.
- If you have excess CO2, your midbrain will go further into high alert.
- Take in a breath for 5 seconds, breath out for 10 seconds. Breathe in and out through your nose as that triggers the parasympathetic nervous response. You’re breathing out excess CO2.
- 2. Palming: developed my Tibetan yogis
- put the fleshing part of your palms over your eyelids – oculo-cardiac response – a reflex between your Trigeminal nerve and your Vagus nerve. When you do that, you trigger a parasympathetic response. Do that constantly. It adds up when you do it over time. We’re healing your brain and nervous system from the ground up.
- put your hand over your forehead (to calm down a different emotional response).
- 3. Belly Massage:
- When you just visualize your hands warming up, you’re actually calming your stress response.
- Warm up your hands and gently put in on your belly and be aware of the sensation of warmth. If you notice certain areas in your belly that has tension, then just gently push in. If you need to go to the bathroom, then do that first.
- This activates the stretch receptors located all over your abdomen and digestive system. This connects via the Vagus nerve, to your brainstem.
- 4. Heart Rate Variability: train your HRV (heart rate variability) – an objective biomarker for your stress response, and the integrity of your Vagus nerve.
- Heartmath and Mind-Body Coherence. – https://www.heartmath.com/training/
- https://store.heartmath.com/emwave2/
- It’s a neurofeedback process – instant feedback.
- 5. Low Level Laser – activates your mitochondria, neurological pathways, and decrease inflammation.
- Activates your Vagus nerve and tames your brainstem.
- e.g. get a red laser pointer, and shine it on your ear. Take your hand and cover your ear to help the disperse the photons better.
- 6. Electroceuticals:
- They increase the signaling into your nervous system.
- e.g. bone conducting headphones to activate the Trigeminal nerve.
- Using electricity as medicine.
- More ways to tame your brainstem: gargling, cold showers and cold exposures, probiotics. Be aware of your senses – sensory-based ways to activate your brainstem, nutrients, lifestyle changes.
- GO OUT AND PLAY – do some palming, and belly massage, while you’re at it!
- ‘Turn down the fire’
- Start with the foundation of your neurostructure – your brainstem, because your brainstem always wins!
Source(s):
https://www.rebelhealthtribe.com – Brain and Neuroscience Masterclass