How to Rewire Your Body For Greater Well-Being

By Michele Molitor, CPCC, PCC, RTT, C-Hyp

Whoa. Has this been a doozy of a year or what??

All of the craziness of 2020 has sent our stress levels through the roof. Leaving our adrenaline system on high-alert all of the time. I know so many people who are dealing with a Covid cocktail of stress: health, career, and/or financial issues all of which are having a severe impact on our physical well-being and peace of mind.

You see when your nervous system perceives a threat, your fight or flight response jumps into action. You can thank Amy for that… Amy is your Amygdala, the part of your brain which is in charge of keeping you safe and steering you clear of these perceived threats.

If you’re one of the lucky few that haven’t felt the stress, well-done. Your Amy is cool as a cucumber and sipping on a festive beverage.

For the rest of us, Amy is fully armed and ready to fight. Leaving you feeling exhausted, drained and anxious. And when your Amygdala is on high alert constantly, it can tax your capacity to cope, leaving your immune system weakened and making it difficult to recover from future setbacks.

If this sounds oh too familiar, then keep reading. I’ve got some tips for you below to help lower your anxiety, worry and fears so that your body can rest and rejuvenate itself each day.

Good news is, you can strengthen your somatic intelligence to more effectively respond and recover more quickly from the curve balls that seem to be getting thrown at us all this year.

To better support your natural somatic intelligence, it’s important to learn how you can soothe your own nervous system through body-based practices that can help calm your brain’s perceptions of danger. The more you practice these, the more quickly you’ll be able reframe challenges and regain your sense of safety. All of which can help you to become more resilient, healthy and happy.

Here are some simple practices I’ve learned over the years to help you rewire your brain and your body for greater peace of mind.

First and foremost,

1.????Listen To Your Body

What is it telling you?

Is it tense? Anxious? Tired? Hungry? Thirsty? Jittery?

Notice if there’s a part that’s holding tension. Is that part tight or stiff? Does any part of you feel achy or anxious?

Take a moment and really listen.

You may be surprised at what you learn about what’s really going on inside you. Versus being controlled by your Amygdala that has you running from the perceived threats and fear.

?2. Breathe

Just close your eyes for a moment and take a deep breath in.

Feel how the oxygen is filling your body with life. Notice how your how your chest rises and falls with each breath you take. As you breathe in, you’re energizing your body, giving it strength. As you breathe out, you’re letting your body relax.

Inhale… Exhale…

You do this unconsciously everyday of your life.

When you become conscious to the power of your breath, the more you can use it to calm your system in times of stress and regulate your nervous system. You can notice where it’s easiest to feel the sensations of your breath as it flows in and out—your nostrils, your throat, in the rise and fall of your chest or belly.

Take a moment to experience some gratitude for the breath that sustains your body, every moment of your life as you breathe in… and breathe out…

3. Deep Sigh

Ahhhhhh. A deep sigh is your body and brain’s natural way to release tension and reset your nervous system.

It’s simple. Just take a deep breath in fully, then breathe out fully, longer on the exhale.?Studies have shown that a deep sigh helps to return the autonomic nervous system from an over-activated sympathetic state to a more balanced parasympathetic state, i.e. you’re feeling more relaxed and at ease.

Next time you feel your body getting tense and stressed, remember to reset your system with some big sighs of relief. Helping you shift your physiology into a calmer state and enhancing your chances of seeing the current challenge more clearly.

Allowing you to respond versus just reacting from a place of fear.

?4. Touch

Touch is a natural way to soothe the nervous system and restore a sense of safety and trust in the moment. Warm, safe touch?activates ?the release of oxytocin—the “tend and befriend” hormone that creates pleasant feelings in the body and is the brain’s direct and immediate antidote to the stress hormone cortisol.

Oxytocin is just one of a cascade of happy neurochemicals that are part of the brain-body social engagement system. We are naturally hard-wired to be a part of a tribe, a community. This is why the isolating effects of the pandemic have been so hard for so many creating rampant levels of depression and anxiety.

Being in the company of others is critical to our well-being and safety. It’s Mother Nature’s way of encouraging us to reach out to connect with others. That’s why touch, being in the physical presence of others and even?eye contact , helps lower your stress levels and induces the sense that “everything is okay; you’re fine.”

So take time to give a family member, friend or even your beloved pet a hug, and let your happy chemicals flood your system to feel better.

5. Hand On Your heart

The simple act of placing your hand on your heart and taking in a deep breath has been shown to lower stress levels and calm your nervous system. Even recalling a past event where you’ve experienced the safe touch of another person can elicit the release of oxytocin a.k.a. the cuddle hormone, to help quiet your system and ease your mind.

Just like the smell of fresh baked cookies, the memory of a soothing touch can help bring a smile to your face and shift your physiology into a better, more relaxed state.

Give it a go:

1. Place your hand on your heart. Breathe gently, softly, and deeply into the area of your heart. Feeling the rise and fall of your chest as you take several deep breaths in and out.
2. Imagine a pleasant memory or situation when you felt safe, loved. This memory could be with a family member, friend, even a loving moment with a pet can work. Breathe that feeling of ease, safety and calm into your heart center. Feel the wave of relaxation all throughout your body.
3. Let yourself savor the feelings of that moment of feeling loved and cherished. Stay with these feelings for at least 20 to 30 seconds. Notice this feeling and the deepening visceral sense of ease and safety all throughout your body.

Rinse and repeat this practice several times a day at first.

The more you practice this simple exercise, the more you’re rewiring your neural pathways to remember this feeling of ease. So, the next time you feel suddenly stressed, you can put your hand on your heart and take a few deep breaths to remind your system of this feeling of ease before Amy has a chance to hijack your brain.

6. Movement

Amy Cuddy showed us in her TED Talk , that when you shift your body posture, you shift your physiology, which in turn, shifts the response of your autonomic nervous system. This in turn can help to shift your emotions, your mood and even raise your confidence.

From her research as a social psychologist, Ms. Cuddy found that striking a Wonder Woman or Superman pose—putting your hands on your hips, your chest out, and your head held high—and holding that pose for 2 minutes, will shift your physiology and make you feel more confident. Yoga poses?can increase?your confidence too—perhaps even more so than poses associated with social dominance.

7. Ask What Your Body Needs

Now ask your body what it needs to feel?better right away. In This Moment.

When it answers, be ready to honor that need.

• If your body is feeling anxious, try the hand on heart breathing exercise. Pull your shoulders all the way up to your ears, then exhale with a whoosh and repeat until you feel calmer.
• If you’re hungry, grab a quick, healthy snack.
• If you’re thirsty, drink some water.
• If you’re restless, take a break and go for a short walk.
• If you’re achy or stiff, stretch or try a few yoga poses.
• If you’re tired, take a nap if you can. If not, try taking a two-minute vacation. Close your eyes and imagine yourself relaxing in a beautiful, peaceful place. Let your worries and exhaustion go for those two minutes while you soak up the feeling of calm relaxation.

Your body will thank you!

8. Ask What Your Body Needs To Stay Healthy In The Future

Next, take some time and?ask your body what it needs on a long-term basis to heal and thrive as you move ahead.

• Do you need to go back to the gym?
• Do you need to stop eating at night?
• Do you need to replace your mattress to get a better night’s sleep?
• Do you need to ask for help at work, or at home?
• Do you need to schedule a massage?
• Do you need to forgive yourself or someone else?
• Do you need to start speaking up for yourself?

Pick the one thing you know your body needs right now to help it breathe a sigh of relief and rest easier.

Decide on one small step you could take right now to make long-term healthy changes. Commit to taking that step. Then commit to taking another small step tomorrow, and the day after that, for at least 21 days in a row until it becomes a healthy habit.

I’ll be sharing more of these practices that you can use to cultivate more peace, calm and well-being throughout your in your body in the Rewire For Success group . Helping you restore your natural physiological equilibrium and access a deeper sense of safety and well-being that rewires your brain for greater resiliency and growth.

As you practice these tools each day, you will learn how to cope more quickly and effectively to any upset or curveball that comes your way. All of which will give you greater peace of mind?and increased confidence, knowing that you’re able to handle what life throws at you.

If you’re finding yourself feeling overwhelmed and anxious and would like some support, let’s find a time to chat and you can tell me what you’re struggling with on this confidential and complimentary call.

It took me years to learn to listen to my body to reclaim my confidence, peace of mind and well-being. I’d love to help you reclaim yours too, without all the suffering, pain and fear.

In Service & Love,

Michele

Michele Molitor, CPCC, CHt – Your Mind Detective

Is a certified coach, hypnotherapist,?and co-author of the best-selling book, “Breakthrough Healing.”

For over 20 years, she has worked with high achieving professionals, helping them?reduce their overwhelm and reclaim their confidence, calm and clarity to create a thriving life and career.?Connect with her directly ?to help eliminate your anxiety and limiting self-beliefs to master your mindset once and for all.