Turn Off the Fight or Flight Response: Evidence-Based Strategies

Рет қаралды 27,035

Күн бұрын

In this video I share 3 evidence-based strategies for turning off your flight or flight response to then turn on your parasympathetic nervous system. I also share 3 strategies I've found helpful for helping to prevent the fight or flight response from activating.
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MENTIONED IN VIDEO
👉 Ben Ahrens video - • Brain Training DEEP DI...
👉 Re-origin program - re-origin.com/about-us/
👉 Julie Morin's video - • Julie’s SEVERE ME/CFS ...
👉 Envol app - www.envol.app/
👉 Source for science-based strategies - www.reframeapp.com/
TIMESTAMPS
00:00 Your psychological first aid kit (and why you need it)
01:42 Anchoring phrases
02:48 Diaphragmatic breathing - modified version
05:43 Full version
06:30 54321 Technique
07:30 Ben Ahrens - brain training strategy
10:30 Julie Morin - engaging the healing power of sleep while you’re awake
13:47 My go-to strategy to engage my parasympathetic nervous system (which I use multiple times a day)
NOTE: This description may contain affiliate links to products I enjoy using myself. As an Amazon Associate, I earn from qualifying purchases. Should you choose to use these links, this channel may earn affiliate commissions at no additional cost to you. I appreciate your support!
REMINDER: This is for information purposes only and nothing I share should be considered medical advice. Please make your own assessment, do your own further research, and consult your trusted healthcare professionals before deciding if anything I talk about here might be right for you.
#parasympatheticnervoussystem #fightorflight #mecfs

Пікірлер: 102

@ruthstubens3812 Жыл бұрын

I'm going to start using your question "what does self-care for me look like right now?" during the day. I think it's a great tool. One thing I often do to engage the PNS is to hum softly to myself. It stimulates the vagus nerve and activates the PNS. It also slows your breathing, adding to that effect.

@sarimckenzie3543 Жыл бұрын

I like to blow bubbles. It’s something else to focus on other than just your body being in flight or flight mode and watching the bubbles can be quite calming and you are unconsciously doing breath work as well. 🫧 and if you want you can listen to nature or relaxing music while you do it

@karagumruk7330 Жыл бұрын

You blow bubbles in your mind? Like imagine it?

@sarimckenzie3543 Жыл бұрын

@karagumruk real bubbles 🫧 😊

@karagumruk7330 Жыл бұрын

@@sarimckenzie3543 That's too much work for me 😂

@aglemonlover7709 4 ай бұрын

love this idea!

@deniserubino7903 Жыл бұрын

To say that I love and appreciate this video would be a huge understatement. I’ve spent the majority of my life stuck in a stress response state. The way that you explained your technique (the bubble in particular today) and the calmness it brought me when I tried it actually brought me to tears. ♥️ Thank you, truly.

@rachd4794 Жыл бұрын

For some reason, breathing exercises don’t help much. I either want to inhale or exhale at a different rate and it makes me more anxious, like I’m forcing myself to breathe a certain way. What I’ve found helpful is doing a butterfly tap, which is an EMDR technique. You cross your arms and tap your upper arms with your hands (slowly), alternating between each arm. I do this while breathing through my nose and out through my mouth. Another thing that has been helpful is to focus on body sensations, primarily my chest because that’s where I feel heart palpitations. I acknowledge the feelings without feeling stress. Sometimes it helps to count my heartbeats. These exercises can help in stressful moments but they don’t always work in the moment. I sometimes find that if it doesn’t work in the moment, that means I need to “feel” the discomfort, but I do so without feeling frustrated about the symptoms. Even if I don’t feel comfort in the moment, it is still helping my nervous system overall. It’s about consistency/repetition, so that your brain can rewire. I think a big part of recovery is about feeling your feelings and moving past them, rather than suppressing them or masking them with positivity.

@taghazoutmoon5031 Жыл бұрын

Do what works for you. I can't do breathing exercises or meditation either. Just makes me more anxious.

@rachd4794 Жыл бұрын

@@taghazoutmoon5031 I’ve been watching Irene Lyon who is very knowledgeable about the nervous system and trauma and she has said that meditation and breath work don’t always work, which made me feel validated. I also think your body has to be “ready” for those therapies. Perhaps they don’t help me now, but once my nervous system grows more capacity, it will be easier. I’ve been using somatic experiencing techniques recently and I feel some things shifting. You should check it if you haven’t already!

@taghazoutmoon5031 Жыл бұрын

@@rachd4794 walking helps me and stretching. Epsom salt baths. Eating nutrient dense foods. Coffee and pastries...yes, Coffee and the good kind of pastries (not American icing cake) help me. New environments. Beautiful environments. The list is different for everyone. I don't see chronic fatigue as a disease. It's simply your body and mind needing rest. I quit my job, divorced my abusive husband and moved to a slower paced country to heal. I don't think doctors could help me, except would have been nice to get short term disability instead of using my savings.

@rachd4794 Жыл бұрын

@@taghazoutmoon5031 yes that’s true. Chronic fatigue is not a disease, it’s a somatic symptom. That’s good that you’re finding things to help you. While reducing stress is important, releasing past/unprocessed trauma is the key to healing. Trauma stays stuck in the body, which is why “bottom up” body based modalities can be helpful. I recommend reading The Body Keeps The Score by Bessel van der Kolk if you haven’t already read it!

@juliealbert1932 Жыл бұрын

Love your methods and yes you are so right in so many thechnic it is proven that the anxiety moment of fright, fight, flight or freeze mode it is to be able to give self love that is self care and distracting the mind by counting or imagine loving image moment that made you feel better at one point in your life that works well and what you said about feeling your emotion the anxiety process from the body reacting that way is bring to the conscious body, mind and soul attention what you did not figure to bring the attention to it so you can realise what was brush under the rug without you even knowing to bring to the surface to sense and feel it with a sense of self love compassion as if you observe your life in a movie and realise what has happen in that movie free of judgment and exceptance and forgive the entire situations of what emotions, situations on what has been displayed from others and yourself in forgivness from those situation and then the body mind and soul can let go cause I got to be felt and then now it got your attention and can let go and move forward so things can dispute with time to heal and move forward with better resolution come to mind in the now or next time things presents itself

@andrewclarke7798 Жыл бұрын

Right on Raelan, you truly care .!

@healthymindhealthybody9324 2 ай бұрын

Absolutely love your number 1 goal for the day. Thank you for sharing, I am feeling inspired ❤❤❤

@crystalgrace289 Жыл бұрын

The room you're in looks so cozy!

@peter.knupffer Жыл бұрын

Great content. I'm very grateful to have found this channel.

@tracesprite6078 Ай бұрын

We are all used to hearing about the choice fight, flight or freeze. Another option is to "fawn". If you are overwhelmed by a very strong personality, you might choose to simply agree with everything by fawning on that person. That may lower the level of aggression which is coming from that person and thus increase your safety. In situations where people are overwhelmed for a long time, and perhaps lack the skills needed for coping, people may withdraw and just "float". They just drift helplessly. So, there are 5 words to describe various ways of coping in difficult situations: - fight, flight, freeze, fawn and float. We could even add "go figure", meaning to think carefully about your situation. The difficulty with trying to have each word begin with the same letter is that you tend to ignore other notions that begin with different letters, such as discuss or negotiate or insist or play or explore or … or …

@jayg4424 Жыл бұрын

Thank you. You've done more to help me than countless doctors. ❤️

@FunnelFantastic Жыл бұрын

Loved this video Raelan! Thank you.

@gregschmelzle8227 Жыл бұрын

Thank you so much! Those sound like so many good strategies and are so true! sometimes I stop and say I am safe, I am protected, and I am loved!

@mariannelandry9483 Жыл бұрын

This video was so needed. Practical tips that seems small but it’s the build up of all these small self care moment that makes a big difference in calming the body. Thank you. ❤

@wallywallace5616 Жыл бұрын

Hi Raelan, your advice re the self care really resonated with me and I will be trying to implement asking myself the question multiple times a day. I am often unaware of what I need, in order to be taken care of, until it's a little too late and stress has taken over. I really like that it focuses on being preventative. Really great advice. Thank you so much.

@grahamlambert9587 Жыл бұрын

Thank you! So timely! I am so grateful to you!

@RaelanAgle Жыл бұрын

Thank you, Graham! 💓💓💓

@macgirl1234 11 ай бұрын

These are so helpful! I love this whole list

@lanalegge6569 Жыл бұрын

Love your "what does self-care mean for me in this moment tip?" Thank you!

@annaray6733 Жыл бұрын

Absolutely love your videos Raelan, they bring so much hope to so many people. The new zoom in zoom out editing makes my sensitive brain hurt though! Would love a static vid to put me into parasympathetic 😉 thank you for all that you do!

@simon.revill Жыл бұрын

I find my hands on my chest during deep slow belly breathing feels really grounding and enables a continuous current of energy to circulate. Great video.

@janemoody4911 9 ай бұрын

Feeling the soles of my feet. Thank you Raelan. ❤❤

@VaughnGeorge 4 ай бұрын

This channel is live saver! Thank you ❤

@dawnriddle-knowlton9932 10 ай бұрын

Excellent!! Thousands of thank yous!

@som1567 Жыл бұрын

Wow just wow❤️❤️ thank you so much 🙏🙏😊😊

@kathystoner5239 Жыл бұрын

Great video! I do a lot of deep belly breathing. I love your idea of the self care talk. Thanks!

@NancyFosterLouise Жыл бұрын

Thank you so much! I really picked up a lot of calm listening, good ideas to carry into my day. 🌹

@gaoshikui88 Жыл бұрын

One anchoring phrase that works for me is "leave the future be, the present sets me free". I know I'll recover given enough time, I just have to accept any downs in the present moment. Hope this helps!

@RaelanAgle Жыл бұрын

Love it! Thanks for sharing this, Steven! 💓

@scatchef 12 күн бұрын

That's beautiful, thanks for sharing 🌊🏄‍♀️

@CocolimeFitness Жыл бұрын

I love your idea Ralen about what self care is for me at any given moment, and the one from REOrigins about changing mindset on things that normally stress us out. I’m using both now more. Thank you

@sergiocamelo650 Жыл бұрын

Raelan! Your videos are always a great way to engage my parasympathetic nervous system. Sending you a big hug 😊

@RaelanAgle Жыл бұрын

Big hugs to you too Sergio!!

@nolamayer4101 Жыл бұрын

Love this. Thank you so much for all your work Raelan, it’s greatly appreciated 🥰

@RaelanAgle Жыл бұрын

Thank you, Nola! 💓💓💓

@juliealbert1932 Жыл бұрын

I love the way you delivered the information in a natural ways to explain for anyone situation even the one's that don't have anxiety on regular base, everyone lives these kinds of situation, from the spiritual, mental, emotional as well as the physical body that are normal to happen and give clear good resolution to apply on any given moment true daily routine, work, sport, challenging moments even I communication threw any type of relashionship on daily things from the moment you wake up as time to go to bed that liberate those 911 situation and you gave even other people as reference I love that style of enlightenment of other guided resolution as a awsome way to keep all groups to proper from this kind of info and every benefits from them you and us leading us coming back to your videos for much more good strategy to present your meter is, really enjoyed your video, I'm subscribing from your first video I just watch loved it, very well done good job

@alexandrecouture2462 Жыл бұрын

Very interesting video! I have long covid and I found that for me, monosodium glutamate was the food additive causing my elevated heart rate and avoiding it returned my heart rate to a much more normal level. Also, I now get faster in sympathetic mode. So, I found that half of my fatigue and long covid symptoms were caused by MSG and that by avoiding it, it goes much better.

@gert.t Жыл бұрын

Intresting!

@gert.t Жыл бұрын

How do you stay away from MSG?

@alexandrecouture2462 Жыл бұрын

@@gert.t You basically have to cook and eat home-made food. No other way around it, because almost everything from the store has MSG.

@gert.t Жыл бұрын

@@alexandrecouture2462 ok thanks. Im trying to do that. 👍

@jessicabasurto9485 Жыл бұрын

@@alexandrecouture2462i wish the US would ban as many additives as other countries ugh

@ryanlrhys4036 Жыл бұрын

Thank you as always for such a helpful and informative video (filled w positive Raelan vibes!). I literally feel so much calmer after watching it and trying some of the techniques. I think everyone would benefit greatly from implementing this. Can’t thank you enough for all you do.

@RaelanAgle Жыл бұрын

Thank you, Ryan! I appreciate it! 💖

@HealwithLiz Жыл бұрын

Such a good video, love the anchoring phrases & other tips. My favorite part though was the appearance of your costars. :-)

@georginakaye1021 4 ай бұрын

I absolutely love your strategy! Another benefit - teaching my daughters this too. A wonderful strategy for life!

@AnrupB Жыл бұрын

Lol I end my morning meditations with my happy bubble. Ain’t nobody’s lower level energies getting into my happy bubble!

@gaja3331 Жыл бұрын

Thanks!

@RaelanAgle Жыл бұрын

❤️❤️❤️

@moniquelemaire5333 Жыл бұрын

This is a great video for self care, which I still need to improve. How could I self-care during the work day at a crazy department store..,I am the Front End Supervisor and need to multitask constantly....so I get frustrated at work and with this part time job. I realize that I need to change jobs, but it's hard to find something else. Thank you and God bless you!! Miss Monique 🙂🌷🙏💗

@bellachadwitch2108 Жыл бұрын

Maybe it could just be those moments of pausing and asking yourself. Or maybe there are small things you can change to improve your well being at your job? Like taking a smoothie with you and when taking a sip, allowing yourself just this tiny moment as a break, you taking care of yourself. I hope you find something! Good Luck!!

@richardlynch6927 10 ай бұрын

I am content to sit in my feelings and sensations where I receive self love ,compassion, self forgiveness, grace , kindness and trust . Iam secure and safe in who I truly am .

@RaelanAgle 10 ай бұрын

Wonderful! ❤️❤️

@gaoshikui88 Жыл бұрын

Hey raelan your strategy really resonates with me. I would like to try it sometime. I am thinking though if you are doing it dozens of times a day, could it be you don't always need to come up with some practical solution at that point? Do you find that just being mindful of the mental and physical state you're in, to be a helpful micro moment in itself?

@patrickreedy5680 15 күн бұрын

I like realism of this video thank you for sharing :)

@RaelanAgle 15 күн бұрын

You are so welcome! 🧡

@sheryldavis-kahn8610 Жыл бұрын

I have been following Julie for years. She is such an inspiration and her recovery from being "floxed" by one of the fluroquinolone antibiotics is nothing short of amazing. She offers so much hope to those who have been poisoned by this class of antibiotics. I think it's important for CEMFS sufferers to review their own antibiotic history and whether or not that is a potential factor in the decline of their health.

@Shannon_Robbie Жыл бұрын

I've heard that antibiotics can be hard on the body but I've never heard of being "floxed".

@WhirledPublishing Жыл бұрын

@18:30 I've lived in an invisible impenetrable fortress for nearly a decade - the chaos and insanity of others will - from now on - just bounce off the outside walls.

@randyg4629 6 ай бұрын

Laughter classes, bees breath, dnrs rounds visualizations w/ 5 senses previous/ future. Rubbing your arms. Hands on heart while thinking of good times or loves ones.

@erikasinternetgerat8019 11 ай бұрын

the 54321 i call it the 5 sense exercise, i close my eyes and for 10-20 seconds focus on what i taste , then on what i smell, then on what i feel, - eyes still closed - then on what i hear and finally i look around what i see. other way of using it: if you find something extraordinary to smell, you can also anchor the situation with this exercise as a memory.

@Bitachon Жыл бұрын

Breathe 😀

@thenutritionalhealer7233 Жыл бұрын

Your home looks lovely,

@RaelanAgle Жыл бұрын

💖💖💖

@CraigTalbert Жыл бұрын

Re: 16:45 - I don't really think "self-care" but I used to ask myself "is this leading to peace of mind, or not?"

@fwdflashwebdesign Жыл бұрын

I am suffocaring after 14 months of multiple covid pneumonia... it is drving me crazy as well lyme and m.e....

@teachera6761 4 ай бұрын

PLease be careful with the diving. I almost drowned due to my fight flight reaction. We need you .

@GalacticTr4veller Жыл бұрын

All of them sound great, but I think there last one is more a way of life, and with practice more sustainable. The other ones work but they seem like patches. I think aiming for a balanced life makes more sense

@donzajane Жыл бұрын

I like how this doesnt suggest getting other peoples help. Hear me out, a lot of advice given is to "talk to a friend" which is great if you have a trusted friend but if you dont creates a feeling of more stress and inadequacy.

@homemakersheart3614 Жыл бұрын

Hi Raelen, I am looking for the pacing printout from your resource page but don't see it now. Can you tell me where I can find it? Thank you. This video is VERY helpful to help me when I get "catty-whompus" :-) My favorite is noticing and changing my negitive thoughts. (I loved your video of this too) Thanks, Dee

@RaelanAgle Жыл бұрын

Hi Dee - you can get the pacing printout by subscribing to my newsletter (very cheeky, I know!). I'll share the link to get it and sign up and if you don't want to receive future emails you can immediately unsubscribe 😊mailchi.mp/655e93796e93/the-5-step-pacing-plan

@homemakersheart3614 Жыл бұрын

@@RaelanAgle Thanks!! It is such a great plan, and I don't know my my Surface doesn't show it in downloads (along with many other things like pictures 🙄)

@101noz101 Жыл бұрын

That slow wide angled zoom tho... 🎥🔲

@MinaParkArt 4 ай бұрын

Could you share your resource for when you said at 0:56 "Years and years ago, we would have been in the parasympathetic state majority of the time." That's really interesting to me! I kind of want to do a deep dive into that information. Do you know where you heard that fact??

@Truerealism747 Жыл бұрын

In fight or flight response do you always have to have fast heartrate be because i do not

@christinal.suarez1838 Жыл бұрын

❤

@prathamrballal1229 Жыл бұрын

Did u had dizzy while walking

@KokayMate Жыл бұрын

This is not ME/CFS, long covid or damaged nerves. This is everyday life for the majority of people on this planet! This is normal stress management. I can relate to the video content when i was a "normal" healty person. Stress, difficult situations and fatigue was a thing that could be managed with different techniques yes. 37 months of constant symptoms and clinical measured organ damages from C19 viral infection is NOT manageble.

@jessicabasurto9485 Жыл бұрын

Organs can regenerate

@alicequayle4625 Жыл бұрын

Dr Chattergee calls the cognitive reappraisal 'reframing'.

@TheRealTycoNash 9 ай бұрын

What trauma do you have?

@WhirledPublishing Жыл бұрын

You look ten years younger than your actual age.

@RaelanAgle Жыл бұрын

aww THANK YOU

@WhirledPublishing Жыл бұрын

@@RaelanAgle Thank you for all you do to help us.

@FrostyBud777 3 ай бұрын

vitamins and minerals cured my anxiety. B1 is critical, Magnesium is critical. All this other stuff wont CURE A NUTRIENT DEFICIENCY! get your vitamins and minerals... no one gets there RDA even!!

@sharang747 2 ай бұрын

This is true to some extent. But this is not the case for everyone I have all my vitamins infact I had to take them less to get my self healthy. Eat well. Sure but if your anxiety is through the roof your rest digest WONT work so telling people just to eat well does not help those who are in fight or flight. B1 and magnesium are part of the nervous system support sure but should be taken in the day