Hi, This is DD Devin from Deevine Intervention Lifestyle & Nutrition Health Coaching! Today, I’m going to share with you my Best Quick Tip to Trick your Sympathetic nervous system on how to relax in 2 minutes. Why is this important? Well, if you are like almost every other woman I know who would like to lose weigh…. Especially around their Mid section…It’s going to be nearly impossible, if you are living with chronic, even a low level, of stress daily! A little heads up, this video is going to be about 15 minutes long because first I want to explain to you why it’s so important and second how to do it….so you want to watch till the end…and I purposely saved it for the weekend,so hopefully, you’ll have more time….and if your first thought was….I don’t have time for this….then, by all Means….You Are Living in a Stressed State and can’t afford not to hear what I have to say!
Digestive stress is about 25% what you eat, and 75% Who, you are being, when you eat. Are you moving at warp speed? Constantly eating on the go? Multi-tasking during the meal? Engaging in gossip? These are ALLways, in which we Feed the stress response….Eating under stress is not only commonplace, it’s socially acceptable, and, often a prerequisite for managing a job, a family or having a life!
Stress is the opposite of relaxation. When do we feel stressed? Mostly when we are moving too fast. So, if you’ve been working on a stronger metabolism, or, have been trying to lose weight by eating great and exercising regularly, but have not achieved success… there’s one basic reason.
YOU ARE MOVING TOO FAST! When moving through life too fast we inevitably eat fast, which destroys our metabolism and creates digestive upset. It results in meals eaten under a physiologic stress- response, which diminishes our calorie-burning power.
The slower you eat the faster you metabolize. The more relaxed you are throughout your day, the more energy you will have. So, that 3:00 PM slump that happens, is because we’re sprinting throughout the day, and then, we have to rest and recuperate… so we get this like sleepy, foggy brain. Can’t do any more, uggghhh feeling, and that’s when we end up binging or turning to something that will provide us with pleasure, because we’re not getting enough pleasure throughout the day. We’re just stressing. You can eat the healthiest meal on the planet, but if you eat it in a stressed out, anxious state, your digestion is dramatically diminished.
Have you ever had the experience, of eating a full meal, and still being hungry, like you just can’t get satiated?
This is a good sign that the stress response is on, and, your body isn’t assimilating nutrients.
So, let’s talk about the connection between stress and metabolism. The autonomic nervous system, is responsible for digestive activity. There are two branches: The Parasympathetic and the Sympathetic. The Parasympathetic, is also known as the rest and digest response. This is the optimal state, for digestion. When the parasympathetic is activated, our metabolic power goes up.
The Sympathetic, is also known as, fight or flight. This is our stress response. When we are stressed out, our digestion shuts down. The classic textbook example is, that, if a lion was chasing you after lunch you wouldn’t be concerned about digesting your sandwich. The sympathetic nervous system would act effectively, to shut down digestion, direct blood flow away from the belly, and, out to your arms and legs for quick moving, and, up to your brain, for quick thinking.
This is a brilliant mechanism in place for our survival. While most of us do not have to confront lions on our lunch hour, we do encounter stress. On a physiological level your body doesn’t differentiate between a lion chasing you, and your boss yelling at you, or getting tense in a traffic jam. One is life threatening, the other is not, but guess what…on a physiological level, they are the same…..they both trigger the body to shut off digestion, and store fat…and, This decreases our metabolic power.
You may have heard of a hormone called cortisol. This is the hormone that is released when we are stressed out. Studies show, that increased cortisol in the system, leads to fat accumulation. People who tend to gain weight primarily around the belly, likely experience, chronic, low level stress, as excess cortisol production, has this strange effect of fattening up the belly. Make sense?
So, as cortisol goes up, you will create fat accumulation in the belly. I’m sure You’ve seen people who may have skinny legs and skinny arms, yet they tend to carry all their weight in their belly? – That’s the classic look of Stress!
If the body is in even in a low level stress state most of the time, then you may lose a few pounds here and there, but ultimately, no amount of calorie counting or treadmilling will get you where you want to go. Your task is to do something of great difficulty: and that is to RELAX!
Some people use anxiety and stress to motivate themselves to lose weight. For example, if I don’t lose 8 lbs. I’m not going to the reunion. If I don’t go to the gym 4 days this week then I’m not going to get a massage. Does this work? No! It might work once or twice, but it doesn’t really work. It’s not sustainable. The point is, worrying, and stressing about weight loss (or healing ) is totally counterproductive.
To boost metabolism, you must RELAX and stop producing so much cortisol. BAM!
Has anyone ever told you to just RELAX? Yeah, a lot easier said than done….So, what’s the #1 way to stop producing so much cortisol? The answer is to slow down: • If you eat breakfast in five minutes, make it 10. If you normally take 10 min, bump it up to 15. • Aim to give yourself at least 20 minutes for lunch and dinner • Optimize your home and work schedules as best as you can to provide yourself with more time. Commit to providing yourself the gift of more time, at each meal.
•And, As best you can, enroll your family, co-workers, and boss in creating more time and relaxation with meals.
But what if I don’t have time to do that! As I promised, The good news is that it takes less than two minutes, to de-stress the body, and move it into a maximum nutritional metabolism.
So you can eat stress-free anywhere at any time and tap into your metabolic power instantly. How do you do this?
We’re going to trick your central nervous system. The shortcut to turn off stress, and activate a physiologic relaxation response, is conscious breathing.
When we are in a stressful state, if we consciously adopt, the deep and rhythmic breathing pattern characteristic of the relaxed state, we fool the Central Nervous System. The brains says something like, “Hey, I thought I was a nervous wreck, but I’m breathing like a relaxed person, I must be relaxed!”
The result is a shift from a state of low digestive activity, to, full digestive force! I’ve watched many people cure heartburn, IBS, constipation, fatigue etc. by regularly using this simple technique.
At every meal or snack, any time food is about to pass across your lips, ask yourself, “Am I about to eat under stress?” If the answer is yes, pause. Then take 10 long slow deep breaths.
I call it the 5-5-7 breath. You’ll inhale for 5, hold for 5 and, exhale for 7. So the exhale is a little bit longer than the inhale. I inhale peace and exhale stress.
Let’s try a few rounds now so you can see how it feels….Sit in a comfortable position, spine straight, and feet flat on the floor. Eyes can be opened or closed. Ready? Go….Inhale for 1, 2, 3, 4, 5 filling your lungs to 2/3 capacity. Hold for 1, 2, 3, 4, 5… and Exhale for 7, 6, 5, 4, 3, 2, 1 …As you continue this conscious breathing steady rhythm, on the inhale, scan the senses. The scent of the air in your nose, the red and oranges of your eyelids, your taste buds, the feeling of your butt on the chair and your feet spread wide on the earth, the sound of my voice. Hold at the top, 1, 2, 3, 4, 5… and exhale……for 7, 6, 5, 4, 3, 2, and 1! Keep breathing and scanning, tuning into a heightened awareness. Repeat this 10x.
This is 2 minute Zip-Line to relaxation. You can do this anywhere anytime and I love it, because it’s free.
Breathing, before and during meals, is a great way, to help you become a relaxed eater and boost your metabolic power. You can also do this in your car, at work, before bed. Even when there’s chaos going on throughout your day, pay attention to Who you are being. Can you relax into the chaos? Some people say, but if I’m relaxed I won’t get as much done. Relaxing isn’t necessarily about non-doing, it’s about Who you are being. So practice using conscious breath throughout the day, and, working in the rhythm, of relaxation. You’ll find that you are more focused, more productive, and, more energized.
It’s very exhausting to be in that stressed state all the time. You’re using up a lot of energy and still storing a lot of fat.
So, I’ve been talking about how breathing increases metabolic power and there’s one more really cool piece that I’d like to share with you about this. Metabolism is really about heating the body. That’s what burning calories is. When we eat the right foods we feed the furnace. The breath helps with the burn, because it warms the body. Breathe in more oxygen, and you burn food more fully. So simply by relaxing the breath, conscious breathing, your capacity for burning calories or burning fat goes up. Pretty cool, right?
So to wrap up with a few action steps: Practice Slowing Down • Take 10 deep conscious breaths before every meal. • Engage the senses as you eat. Smell the food, enjoy the visual aesthetics of it, feel the texture in your mouth, savor the flavors. Slow down Before you actually eat it….And… When you get all of your senses involved, it feels like a more complete experience. That means that you’re going to be satiated or satisfied sooner. You’re not going to have to eat as much, because your whole body is participating in the experience, which sends the message to the brain, that the eating activity has been satisfied and is complete, and we can stop the eating activity, and move onto the next thing.
It shuts down the appetite mechanism once the brain has been signaled. • If you eat breakfast in five minutes, make it 10. If you normally take 10 min, bump it up to 15. • Give yourself at least 20 minutes for lunch and dinner. Lunch, is the highest fat-burning time of the day, when the sun is highest in the sky, right. That’s when our own body temperature goes up, so you’re stoking the furnace, and that’s also, when you should have your biggest meal of the day. Thank you for your patience….
I hope you learned something, because if you can affectively manage your stress, it is the number one thing that changes Everything! And if you’d like more support and accountability around creating healthy habits, for creating a happy life, feel free to contact me. To your best health,