Everything is Connected
The wellness cycle I created shows the integrated connection of our health. Breathing influences the stress response which affects sleep patterns. Sleep affects movement and nutritional choices – both of which influence mindset. And mindset has a direct reflection on the breath pattern.
What to Know More?
Here's a more in-depth explanation of the Remedy PT Wellness Cycle.
Movement is vital for healing from injury and illness. Movement directly affects your energy, flexibility, strength, mindset, nutritional choices, brain health, gut health, and even your sugar cravings.
What keeps you from moving well? Besides illness or injury, the main factors that reduce your capacity to move are fatigue, stress, pain, and fear. It’s empowering to learn that your emotional and mental health have a deciding factor in how you move. Everything is connected.
How can you connect to your body through movement?
- Do what brings you joy. Movement is essential to everyone, yet the way people move can be so diverse. Finding some form of movement that you enjoy can help both your physical and emotional well being.
- Prioritize it. Move with the knowledge that you are nourishing your whole self. Making it a priority is how you meet your goals.
Daily movement and exercise help guide positive nutrition choices. Eating well to nourish your body and brain makes a powerful impact on your health. When you are trying to heal from pain and/or injury, eating a healthy anti-inflammatory diet should be a priority but can often be overwhelming.
How can you connect to your body through food?
- Simple Swap. Instead of overhauling it all or going cold turkey, pick one vice item you can replace with a healthy item. The next right step in this direction will cause a ripple effect of positive change.
- Change your perspective on food. You can choose to see healthy eating as terribly restricting or you can choose to say, “I get to nourish this one body I have.” It’s the difference between mindset of nourishment or consumption.
When you are dealing with persistent pain it’s invaluable to be given education and empowerment on every factor that can create a more positive loop in the pain cycle. Adopting the mindset, “I am sore but safe” helps you lean into the healing journey with hope.
How can you connect to your body through mindset?
- Nourish your mindset through food and movement. Choosing to eat a well balanced diet rich in antioxidants, vitamins, nutrients, good bacteria, and healthy fat is a great first step to take. Moving well and more often helps you fear less.
- Become self aware. How do you talk to yourself? What mindset informs your choices? Is it fear, shame, anger? Or is it love, growth, and freedom?
Breathing well will change your life.
Breathing has direct connection with the vagus nerve to calm our nervous system. Breathing is also a powerful tool to help the body excel in performance.
Breathing is one of the main components in my Wellness Cycle because it reinforces how everything is connected. You can use breathing for improving physical performance, improving mental and emotional well being, improving core and pelvic floor strength, improving mobility in your body, and reducing pain.
How can you connect to your body through breathing?
Breathwork. In my clinic I educate on specific breathing practices necessary for your condition. Depending upon your needs, you may need calm/restorative breathing or you may need breathwork to improve your core strength. Personalizing it helps you connect to your body again.
Breathing with our diaphragm reduces stress because it acts on our nervous system. Your vagus nerve activates the “rest and digest” (parasympathetic) system. This system should be our default mode, but in our high tech and high stress day and age, most people are living off their fight or flight mode (sympathetic nervous system) and are ready to react at a moment’s notice — which eventually leads to extreme exhaustion.
How can you connect to your body through stress?
Calm your nerves. Here is a list of ways to activate the parasympathetic nervous system:
- Sun exposure – get outside
Quality sleep restores our body and brain. It helps us heal, move, eat, think, and reduce stress. If you are dealing with persistent pain, it is empowering to know you can change your pain response through focusing on your sleep.
How can you connect to your body through sleep?
- Practice expressive writing before bed. It is a journal of sorts to get your thoughts out of your mind and onto paper. These can be both negative and positive thoughts. Write it all out, then tear up the paper. This helps to calm the nervous system and decrease the mental fixation on your negative thoughts.
- Avoid screen time ideally two hours before bedtime to allow melatonin to rise and cortisol to lower naturally.
- Practice deep exhales to stimulate the vagus nerve to enhance the “rest and digest” system and reduce the fight or flight system.