Kapri: 0:44

Hello everyone and welcome. I'm your host, apri. Thank you for joining me for today's episode, where we'll discuss the mind-body connection and how it plays a vital role in building resilience. In this episode, we'll explore what the mind-body connection means and how our brains and bodies respond to stress. I'll walk you through some actionable practices you can use to calm the mind, ease the body and nurture your well-being from the inside out. Today's conversation will blend practical advice with insights from various cultural and scientific perspectives. We'll also look at healing practices from around the world that emphasize community, and we'll explore tools that can help you take charge of your mental and physical health.

Kapri: 1:27

So, wherever you are whether you're listening at home, on a walk or during a break take a moment to breathe, settle in and let's get started. Let's start with the concept of the mind-body connection. It's a phrase we've all heard, right, but what does it actually mean and why does it matter? At its core, the mind-body connection is the idea that our thoughts, emotions and mental states can influence our physical health and vice versa. It's why you might feel a stomach ache when you're nervous or experience tight shoulders after a long day of stress. Our mental and physical states are constantly interacting and affecting one another, often in ways that we're not even fully aware of the mind-body connection isn't a new concept either. Many healing traditions around the world have understood and respected this relationship for centuries. Many practitioners talk about balancing the body's vital energy for overall health, believing that energy flows through pathways in the body and that blockages or imbalances can lead to illness, both physical and mental. Indigenous cultures around the world often view wellness holistically, connecting it to family, community and even nature. In these views, wellness isn't something that exists within an individual alone. It's connected to the environment, to relationships and to the larger social context. Modern research backs up this understanding, showing that our mental state can directly influence things like our immune system, heart health and even our ability to recover from illness.

Kapri: 3:02

Theories like social ontogenesis and sociogenesis help us dive deeper into this connection. Social ontogenesis, for instance, suggests that our development as individuals is shaped by social surroundings. We don't grow up in a vacuum. Our minds and bodies are shaped by the people around us, our culture and our social interactions. Similarly, sociogenesis goes a step further, proposing that even our genes and biology are influenced by our social lives. This means that wellness isn't a personal endeavor. It's something that involves our relationships, our community and our social supports. When we talk about resilience, it's not just about individual strength. It's about how we interact with the world around us. Now that we have a foundational understanding of the mind-body connection, let's explore what happens when this connection is disrupted.

Kapri: 3:56

Stress is something we all experience, but its effects go far beyond just feeling overwhelmed. When we're stressed, our bodies produce a hormone called cortisol. In small doses, this is helpful. It's part of our fight or flight response that helps us handle emergencies. But when the levels stay high because we're dealing with chronic stress, it starts to wear on both our mind and body. Imagine your brain as a bustling city.

Kapri: 4:22

The prefrontal cortex, which is the part of the brain responsible for decision-making, which is the part of the brain responsible for decision-making, self-control and emotional regulation. It's like a huge workforce and at the center of thought and order. When the levels are high for so long, imagine workers starting to quit because the workforce that they're working in is no longer pleasant or it's toxic. This is why, when we're stressed, it can feel harder to think clearly, make decisions or manage emotions. Then there's the amygdala, which is the part of the brain that's responsible for processing fear and other intense emotions. Then there's the amygdala, the part of the brain responsible for processing fear and other intense emotions.

Kapri: 5:06

When we're under chronic stress, it's like someone's turning up the volume in this area, making us more sensitive to everything around us. We might start to feel on edge, ready to react to any little thing, because our brain is stuck in this heightened state of alertness. The American Psychological Association has reported that over 77% of Americans regularly experience stress, and nearly half say that it negatively impacts their personal lives. For marginalized communities, the stress can be even higher, influenced by factors like systemic discrimination or economic hardship. This isn't just uncomfortable. It has real consequences for our health, affecting everyone and everything from our immune system to our risk for chronic diseases. When you're feeling overwhelmed or anxious, it's not just in your head. Your brain and body are physically reacting to stress, and that is why it's important to understand and manage it, so we can protect our mental clarity, our emotional stability and our long-term health.

Kapri: 6:07

The Reframing the Membrane Crossing Boundaries podcast is provided solely for informational and entertainment purposes. It is not intended to replace professional medical or mental health advice, diagnosis or treatment, nor does it substitute for a relationship with a licensed mental health clinician. Always consult your physician before deciding about your physical or mental health.

Kapri: 6:29

Now that we understand how stress can impact our brain, let's look at some techniques that can help us to manage stress effectively. Let's start with a simple but powerful tool breathing. Breath work is one of the simplest and most effective ways to manage stress. When we're anxious, our breath often becomes shallow and rapid, which keeps our body in a heightened state. But by practicing deep, intentional breathing we can signal to our body that it's safe to relax. Let's try out a few breathing techniques together, and more on. These techniques are in the show notes. So one is what is referred to as belly breathing or two to one breathing. It's a fantastic and calming tool for both the mind and the body. To try it, sit or lie down comfortably, place one hand on your belly and the other on your chest. Now inhale slowly through your nose for a count of four, three, two, one, letting your belly rise as you breathe in. Then exhale through your mouth, as if blowing out through a straw, for a count of eight, seven, six, five, four, three, two, one. This longer exhale helps activate the parasympathetic nervous system, which we talked about in a previous episode, which counteracts the stress response when I'm feeling anxious. Just two or three rounds of these exercises can make a huge difference.

Kapri: 7:56

While traveling in Indonesia, a healer advised me to practice mindful meditation and breathing for a few minutes every day. Mindful breathing is a practice that involves focusing your attention entirely on each breath. As you inhale, notice the feeling of the cool air entering your nostrils and the gentle rise of your chest. As you exhale, pay attention to the warmth of the air as it leaves your body. This practice helps ground you and over time, it can improve your ability to manage stress by helping you stay present in the moment. If your mind ever starts to wander, that's totally okay. Just gently bring it back to your breath without judgment. This practice strengthens your focus and it can be incredibly calming during stressful moments. We'll practice a breathing technique again in a bit.

Kapri: 8:47

Another technique that's very effective is the box breathing technique, and it involves four simple steps. The first is to exhale fully, then inhale through your nose for a count of four, three, two, one. Hold the breath for four counts one, two, three, three, four. Exhale slowly for another four, three, two, one. Finally pause and hold your breath for four counts, repeating this cycle a few times, and you'll notice a sense of calm. Settling in. Box breathing is especially helpful if you're feeling tense or on edge. It helps regulate oxygen and carbon dioxide levels in the body, creating a balanced, centered feeling. If you're able to, right now, try one of these techniques, notice how even a few mindful breaths can shift your state of mind. Practicing these techniques regularly helps make them second nature, so when stress does arrive, you have a familiar tool and you're able to handle it quickly.

Kapri: 9:55

If you're able, begin by sitting or lying down comfortably. Focus on one muscle group at a time, starting with your feet. Tense the muscles for 5 to 10 seconds, then release. Move up the body, repeating this process for each muscle group. Notice how your body feels afterward and observe any changes in relaxation or tension. Now let's try a quick breathing exercise. You may already be familiar with the 4-7-8 technique, but if this is new for you, keep your mouth closed and breathe in through your nose while counting to four. Hold your breath for seven seconds, then now slowly exhale through the mouth for eight seconds. Repeat once more. Try these quick exercises over the next week and let me know how you're doing. Find these exercises in the show notes. Now let's continue our discussion.

Kapri: 11:04

Beyond breathwork, another element of resilience is self-awareness. So let's talk about that and how it can guide us in making choices that support our well-being. So let's talk about that and how it can guide us in making choices that support our well-being. One of the most powerful habits we can build is regularly checking in with ourselves. It sounds simple, but just asking what do I need right now can be incredibly grounding. It's a way of reminding ourselves that our needs are valid, that we matter and that we're allowed to take up space and care for ourselves. Think about how often we go through our day on autopilot. We're focused on our to-do list, on meeting expectations and on getting things done, but this question what do I need right now is a way of shifting back to the present moment, of listening to ourselves and of responding with compassion. Maybe you need a break, maybe a glass of water, or maybe a few deep breaths. Whatever it is. Acknowledging your needs helps you become more intentional about meeting them.

Kapri: 12:02

Let's talk about emotions, too. Instead of labeling emotions as good or bad, try looking at them with curiosity. For example, if you're feeling anxious, rather than thinking I need to get rid of this feeling, you might ask what is this anxiety trying to tell me. Emotions can be signals from our body and mind that something needs our attention. By viewing emotions with curiosity, we allow ourselves to understand them rather than simply reacting to them. Over Over time, this practice can make us more resilient, as we develop a clearer understanding of what we need to stay balanced.

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Another great tool is to let go of comparison and embrace gratitude. In our world of constant comparison, it is so easy to get caught up in what others are doing or achieving, but each person's journey is unique. You are unique and focusing on gratitude can help us ground ourselves in our lives daily. Practicing gratitude doesn't have to be complicated. It could be as simple as jotting down three things you're thankful for each day. This small habit can shift your focus away from comparison and toward a sense of contentment and appreciation. I'll include in the show notes one of my favorite gratitude journals. That helps me stay grounded and focused on what's important. Lastly, think about the balance between consumption and creation. We're constantly consuming information. You're consuming information right now, and whether it's social media to news or entertainment, it can be overwhelming. But engaging in creative activities whether it's writing, painting, cooking, singing, dancing gives us an outlet to process emotions and explore our thoughts. It allows us to engage with what matters to us most, creating a sense of fulfillment beyond external pressures.

Kapri: 13:54

Building resilience involves both mental and physical practices. Now let's explore some techniques that help to release stored tension from the body. Sometimes, stress and trauma can become trapped in the body, creating areas of tension that don't go away. Techniques like somatic exercise and EMDR, or eye movement, desensitization and reprocessing, which is performed by a licensed therapist only. These are body-based therapies that are specifically designed to help release stored trauma.

Kapri: 14:26

There are some that you can try on your own, though, to release physical tension. One powerful technique is called body scanning. This involves mentally scanning your body from head to toe, noticing areas where you're holding tension. Start at the top of your head and, as you move down, bring awareness to each part of your body. Pay special attention to areas that tend to carry stress. Maybe it's your jaw, your neck or your shoulders. As you breathe, imagine sending your breath to these areas, softening and releasing the tension with each exhale.

Kapri: 15:01

Another helpful practice is mindful movement. Gentle stretching or yoga can be great for releasing tension and reconnecting with your body. When you stretch, focus on the area you're working on. Maybe roll your shoulders, stretch your neck or do a gentle twist. This practice connects to your body. This practice connects you to your body, helping you release built-up tension. Check the show notes for examples of these movements. Our breath is one of the most powerful tools we have for balancing our mental and physical state. Try setting aside a few minutes each day to practice deep breathing, mindful breathing or any other technique that resonates with you. Think of it as a way to reset, reframe, bringing yourself back to a balanced state.

Kapri: 15:50

Are you ready to make a difference in your community? In our Speak Out Advocacy Series, we're here to empower you to use your voice for change. Whether improving access to mental health care, reducing stigma or shaping important social policies, this series provides the tools to create a lasting impact. If advocating for better care, breaking down barriers or transforming mental health services speaks to your heart, this is the perfect space to learn and take action. Do you have a topic you're passionate about or need support advocating for yourself or others? We'd love to hear from you. Text the show to share your thoughts. Just check the details in the show notes. Together, let's build a community that fosters change. Keep enjoying reframing the membrane.

Kapri: 16:35

All right, let's bring everything together. Today we talked about the mind-body connection, the impact of stress on the brain, practical breathing techniques, self-awareness and body-based practices. Building resilience isn't about ignoring stress. It's about giving ourselves the tools to manage it. This week, I want you to try checking in with yourself. Ask what do I need right now and see where that question takes you. And if any of these techniques resonated with you, try incorporating them into your routine. Share your experiences with me by texting the show details in the show notes, and remember this is a journey and every small step you take matters. Until next time, take care of yourself and breathe.