🌟 Welcome back to Episode 4! 🚀 Today, we're delving deep into the connection between our brain and body's automatic responses and our MIND's ability to choose our actions. 💡 Abigail Adams once said, "When the MIND is raised, qualities that would otherwise lay dormant wake into life and form the character of the hero or the statesman." Let's awaken our minds together!
🔍 In Part 1, we'll explore the fight, flight, or freeze reactions of our nervous system and how we're wired to be stress magnets. 😅 But fear not! We will talk about what you can do about it, as I teach you how to ultimately reconnect back to your rest and digest MINDful responses that can help you regain control of the ship. The art is in the anchor. Literally and metaphorically. ⚓ 
🧘‍♀️In Part 2, I'll share techniques to reconnect with our rest and digest MINDful responses, using the breath as our anchor. 🌬️ It's like Popeye's spinach for the mind! 💪#OutOfTouchWithWhatsCool #ContentIsGoodAtLeast? #MindBodyConnection #StressManagement #BreatheEasy 🧠 #KnowYourFundaMENTALs
Timestamps:
00:00 Maxine Hong Kingston Quote
00:55 Welcome & Advisory
01:55 Intro & Episode Outline
03:40 The WHAT & WHY Balance, Breathing & Autonomic Nervous System (Part 2)
31:12 The HOW - Orientation to Practices
32:34 Notes on KYF Practices
33:53 Episode Practice: Box Breathing
40:33 Reflection (Inquiry) of Practice
42:36 Living Life Practice
43:17 Summing Up 
43:48 Farewell, Connect & Support
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See website for complete list of episode resources and citations! We have more!
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Episode Resources and Citations

Abigail Adams Letter: https://founders.archives.gov/documents/Adams/04-03-02-0207#:~:text=The%20Habits%20of%20a%20vigorous,necessities%20call%20out%20great%20virtues

US Department of State 911 Abroad: https://travel.state.gov/content/dam/students-abroad/pdfs/911_ABROAD.pdf

US Emergency number 911

US Mental Health Crisis number 988

Social Work Code of Ethics NASW: https://www.socialworkers.org/About/Ethics/Code-of-Ethics/Code-of-Ethics-English

-Window of Tolerance: Copyright NICABM 2019 How to help your clients understand their window of tolerance. https://www.nicabm.com/trauma-how-to-help-your-clients-understand-their-window-of-tolerance/

Popeye: https://www.britannica.com/topic/Popeye

Why Zebras Don’t Get Ulcers By Robert Sapolsky (2004)

Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

Cleveland Clinic: https://health.clevelandclinic.org/vagus-nerve-stimulation/

Debby Downer SNL: https://www.youtube.com/watch?v=TfE93xON8jk

Window of Tolerance: Copyright NICABM 2019 https://www.nicabm.com/trauma-how-to-help-your-clients-understand-their-window-of-tolerance/

King Arthur: https://www.britannica.com/topic/King-Arthur

Diaphragmatic Breathing: https://www.hopkinsmedicine.org/all-childrens-hospital/services/anesthesiology/pain-management/complimentary-pain-therapies/diaphragmatic-breathing#:~:text=Using%20your%20diaphragm%20also%20activates,(or%20sympathetic%20nervous%20system).

Nike - “Just Do It”

Kelly McGonigal: How to Make Stress Your Friend https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend?language=en

Vagus Nerve Exercises: 

https://www.arcvic.org.au/34-resources/402-vagus-nerve-exercises

More Cowbell Will Ferrell Blue Oyster Cult: https://www.youtube.com/watch?v=cVsQLlk-T0s

Jim Carrey Will Ferrell Chris Kattan: A Night at the Roxburyhttps://www.youtube.com/watch?v=qbdSX8LQDMM