Episode 63 - Essential 8 Series (Part 5)

At the heart of understanding and healing anxiety or depression through a nervous system lens is stress management and understanding the basics of stress physiology. In this conversation I share with you (what I hope is) a refreshing perspective on navigating overwhelming stressors. I'll reintroduce the "stress bucket analogy" and unpack it in a bit of a different way than we have before providing you with a tangible framework for understanding stress load and creating more capacity.

Stress isn't the problem, chronic stress is - let's figure out how to navigate that better together. Hit play to learn more!

Ps. Today's the day my book hits shelves and get's dropped off at your doorstep. I'm extending the pre-order bonus to anyone who purchases Healing Through the Vagus Nerve in the next 7 days.

Preorder --> head to the book page on my website to fill out that form --> keep an eye on your inbox this week!

📓 Download your Stress Management Workbook! - CLICK HERE

So here’s the 3 takeaways:

1. There is no managing an unmanageable amount of stress, assessing and editing to some extent likely needs to happen. Doing that with third-party assistance and/or using your core values as filters can be really helpful in this process.
2. You have to have room in your bucket before you can do the deeper work.
3. There are many paths towards more managed stress, the key is finding yours. My advice for that would be, start with what’s easiest, get support, and know that your environment and community influences matter.

Looking for more personalized support?

• Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
• Join me inside RISE, a mental health membership and nervous system healing space.
• Pre-order my new book, Healing Through the Vagus Nerve today!

Website: https://www.riseaswe.com/podcast

Email: amanda@riseaswe.com

Instagram: https://www.instagram.com/amandaontherise/

TikTok: https://www.tiktok.com/@amandaontherise

Episode 62 - Essential 8 Series (Part 4)

📚 Pre-order my new book, Healing Through the Vagus Nerve today!
🌏 International orders, click here!

This isn't the first conversation we've had about the vagus nerve, and it won't be the last, but it's definitely worth a listen! In this episode I'll share again the basics of what the vagus nerve is, why it matters when healing anxiety & depression, and you'll get a few more sneak peak reads of my new book!

What I want you to leave this episode hearing most clearly is that you are not broken, healing is possible, and I’m honor to be here supporting you. Hit play to learn more!

📓 Download your Vagal Toning Workbook! - CLICK HERE

3 Tangible Takeaways:

1. Understanding vagal tone plays an integral role in regulating your nervous system and healing anxiety & depression. High vagal tone is the key ingredient to stress management, decreased reactivity, and overall mental and physical health.
2. There is no one size fits all blueprint to improving vagal tone or healing things like anxiety, depression, chronic illness, and so on. There are, however, a number of research-supported practices that can support healing in measurable ways. There are powerful ways to work with your physiology to shift and heal your psychology. Each of the essential 8 supporting that end and supporting vagal tone.
3. When you pre-order my book before May 7th you'll get my book course and a code to join my next RELEASE class absolutely free!

Looking for more personalized support?

• Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
• Join me inside RISE, a mental health membership and nervous system healing space.

Website: https://www.riseaswe.com/podcast

Email: amanda@riseaswe.com

Instagram: https://www.instagram.com/amandaontherise/

TikTok: https://www.tiktok.com/@amandaontherise

Episode 61 - Essential 8 Series (Part 3)

Breath can be used as a powerful proactive and reactive regulation tool. Your respiratory system (aka breath) is one of the most powerful physiological levers you can pull to shift the state of your nervous system. Did you know that every time you inhale your heart rate speeds up, and every time you exhale it slows down? Let's say you extend your exhale out longer than your inhale — well now your heat rate slowed down longer than it sped up. This sends an immediate message to and through your nervous system to activate your relaxation response.

You can also use breath to activate your system when you're in a state of Shut Down or want to practice increasing your stress threshold.

Ideally you want your natural breath throughout the day to steady, diaphragmatic breaths, in and out your nose. This is how we're evolutionarily supposed to breath. But it's estimated that at least 50% of the adult population has some kind of breathing inefficiency. Maybe that's mouth breathing during the day and/or night, short shallow breathing, imbalanced breathing, and so on. Let's change that!

📓 Download your Breath Workbook! - CLICK HERE

So here’s the 3 takeaways:

1. Breath is a pillar of health, your mental and physical health is only optimal when your breathing is optimal.
2. Before you can use breath as a powerful regulatory tool you have to understand your basic breath physiology, when you do it becomes one of the most powerful proactive and reactive regulation tools.
3. Different breath practices are optimal for different nervous system states, my book Healing Through the Vagus Nerve offers a section where it outlines supportive practices for the different nervous system states, including breath work practices.

Looking for more personalized support?

• Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
• Join me inside RISE, a mental health membership and nervous system healing space.
• Pre-order my new book, Healing Through the Vagus Nerve today!

Website: https://www.riseaswe.com/podcast

Email: amanda@riseaswe.com

Instagram: https://www.instagram.com/amandaontherise/

TikTok: https://www.tiktok.com/@amandaontherise