Yoga and the Brain: A Physiological Look at a Regular Yoga Routine

                                 

For many of us, modern life pulls us back and forth between appointments, creating a sense of uselessness in the manner in which we live and spend our time. When we block ourselves into chunks of the day, we start to feel like pieces of paper scattered about. No union. No yoke. Yoga’s primary function is to yoke life together, “yoke” being the translated root word of the Sanskrit word yoga. we want to know: does it really work? Studies have shown that a regular yoga practice can promote the growth of neurons, the switching between nervous systems and switching on of higher thinking. With philosophy from the East and the technology available in the West, we can conclude results of what the people of India, the birthplace of yogic thought, have known for years. A life unyoked may not open us up to our full potential.

Neuroplasticity and Neurotransmitter Function

            When you think of flexibility and yoga, what do you see? Nets of neurons entangled, stretching out to one another like a mid morning plant reaching towards the sun? Probably not but without you realizing it, your brain extends and changes based on reports from your thalamus, the part of your brain that sends information to other areas of your brain based on sensory input. Years ago it was believed that your intelligence was set. It was thought that your experience grows but your knowledge container has a cap. Research now suggests yoga can promote that growth that we didn’t think was possible. A study done at the National Center for Complementary and Alternative Medicine saw an increase in gray matter brain cells, cells that contribute to the processing part of brain activity (versus the white matter contributing to the transmitting of information) in people who have established a regular yoga routine compared to control subjects. Yoga also changes our mood and when there is an increase in sunny moods there is a decrease in cortisol, the chemical released in times of stress. Cortisol contributes to high blood  pressure, low immune function, and memory impairment.

Nervous System

            The autonomic nervous system which regulates heartbeat and respiration consists of the sympathetic and parasympathetic systems. Sympathetic nervous system controls the fight or flight modes of human responses. It increases heart rate and blood sugar levels in times when we are making decisions when our lives are at stake. So what are we doing to this area of our nervous system when we run late out of the house every day, rushing to school or to work? We are tricking it into thinking that we are in more serious danger, like fighting off an animal attack. It tells our bodies that we need air racing through our lungs and a jolt of blood sugar and to survive the everyday tasks that we have set up for ourselves. In yoga, we activate the other autonomic nervous system, the parasympathetic nervous system. It is the nervous system that “results in a sense of calm, emotional balance, tranquility, and increased concentration”. It is still a system of automatic responses but less threatening ones such as food consumption, sleep and sexual arousal.

The Cerebral Cortex

            This is the area of the brain that is contributed to higher levels of mental processing such as personality development, emotional responsiveness, memory, and thinking. A regular yoga routine consisting of yoga, breathing, internal cleansing practices, meditation, devotional songs, and relaxation can stimulate the prefrontal cortex with the absence of extreme cortisol levels. The prefrontal cortex is the part of the brain in charge of decision making and reasoning. The temporal lobes are activated in yoga due to an increased blood flow. Frontal lobes are responsible for motor control, speech production, and higher functions, such as thinking, personality, emotion and memory. All are smaller parts of the cerebral cortex. Who would we be without these processes to build our experiences from? A collection of automatic functions, although in itself pretty amazing, but unable to put information together to see the art in front of us.

Conclusion

Attending a yoga class can be a daunting experience. Lots of thoughts could race through your head as you unroll the mat you paid way too much for because you trusted someone else’s experience. That demands me to ask, when are you going to trust your own experience? Now can be the time when you slow yourself down enough to feel what you are feeling, think what you are thinking and know you have an entire network helping you along.

 written by Pam Armendariz, RYT 200

Huffman, K. (2012). Psychology in action (10th ed.). New York: Wiley.

Peck, H. (n.d.). Yoga as Intervention for Children with Attention Problems. School Psychology              Review, 34(3), 415-424.

Sutherland, S. (2014) Yoga Brain. Scientific America, 25(2), 16-16.

White, L. (2009) Yoga for Children. Continuing Nursing Education Series, 35(5), 277-295.

Learning the Language of the Body

By Debbie Littrell Ventura

Humans have an innate internal system that is always striving to keep us balanced and alive. Very simply, you can think of this internal system as an intelligent energetic matrix that ties all of our parts together into a cohesive whole. This innate system is on 24/7, and is continually monitoring our thoughts and feelings, making hundreds of millions of microadjustments in every moment to help us survive and thrive. We can call this internal helper Innate.

In its quest to keep us healthy and on track, Innate uses the language of symptoms to communicate what’s happening on the inside. Unfortunately, there is often a disconnect in our interpretation of Innate’s messages. For instance, when Innate is coordinating healing in a tissue or organ system, we may experience discomfort, pain, discharge, changes in ability, and/or fatigue. Conventionally, we’re taught to interpret these symptoms as illness or disease; however, Innate may actually be saying, “Hey, we’re rebuilding this stuff – would you please slow down and let us finish the job?”

Innate also uses the language of symptoms to help us course correct and move out of stressful situations. Stress changes our hormonal balance and, instead of chemical release that supports growth, cell repair, healthy digestion, and a calm, clear mental state, stress induces a hormonal flush that actually shuts down growth and repair, digestion, and relaxation. So, when we experience stress-related exhaustion, muscular or structural pain, frequent colds, weight gain or loss, decrease in (or disappearance of) libido, and even hair loss – Innate is desperately trying to get our attention, and is telling us that whatever we’re doing is not working for our highest good.

The beauty of this innate system is that it is 100% unique to each of us. Just as each of us has a unique perception of the world and our place in it, we each also have a distinctive way of responding to our environment. This means that we all hold stress in a different way, heal in a specific way, and have an individualized early warning system when we’re straying from our optimal path.

Learning to interpret your unique body language – and heeding its loving messages – serves to keep you in tune with your purpose, and will direct you toward perfect balance. We can take comfort in knowing we have a brilliant internal helper that is always there, always on, and always working toward our maximum potential.

Debbie Littrell Ventura is a NES Health Certified Practitioner, and is a frequent lecturer and trainer in bioenergetic healthcare. Debbie can be contacted at debbie@leadningbioenergetics.com.

What is Natural Reflex Therapy®?

by Kim Krost, BA, RA

Throughout history healers from many cultures discovered that points, meridians and zones were located all over the body and may be accessed by a variety of methods including: needling, acupressure or electric stimulation.

Reflex points were written about and charted by several doctors of osteopathy (Owen, Chapman, Fitzgerald and Riley) in the early 1900’s. In addition Eunice Ingham, a protégée of Dr. Riley’s was responsible for sharing this knowledge in a practical way with thousands of people through seminars thereby making Reflexology the common term for working with reflex points.  

Natural Reflex Therapy® is a trademarked holistic wellness modality that works exclusively with the reflex points of the body to facilitate relaxation, wellbeing and homeostasis (the ability to achieve healthy function or equilibrium). Natural Reflex Therapy® techniques may be used on any reflex point on the body including: the feet, hands, ears or whole body.

                                       

Natural Reflex Therapy® techniques are non-invasive, non-painful and effective for many health issues. Proper stimulation of reflex points found throughout the body may affect a wide variety of physical ailments, including neurological, muscular, lymphatic and endocrine dysfunctions.  This therapy also has the added benefit of being just as effective with a clothed person as in a massage. It is suitable for all ages and even for pets.  Cost for a therapeutic session is around $45 for half-hour and $70 for one hour.

Natural Reflex Therapy® may be used with:

·        Low Back, Hip Pain & Sciatica

·        Insomnia

·        Endocrine Imbalances

·        Headaches & Allergies

·        Irritable Bowel Syndrome

·        Stress & Anxiety

·        Arthritic Conditions

·        Shoulder & Neck Discomfort

·        Fibromyalgia Syndrome & Chronic Fatigue

·        Ankle & Foot Pain

·        Carpal Tunnel Syndrome

Benefits:

·            Beneficial for High or Low Blood Pressure

·            Strengthens the body's ability to deal with Stress

·            Stills Brain Chatter

·            Soothes the Digestive System

·            Energizes the Immune System

·            Promotes gentle elimination of toxins

·            Induces Calmness

·            Restores flexibility to muscles, joints and bones

·            Improves posture

·            Assists the healing process after trauma or surgery

While this technique can be used in conjunction with massage therapy or physical therapy, it is also easily taught and understood by individuals for self-care, to add to an existing practice or as a stand-alone wellness modality. For more information about the Natural Reflex Therapy® Practitioner program contact Kim@integrativehealingsa.com.

About Kim Krost

Kim Krost is owner of Integrative Healing Institute® in San Antonio Texas. She is a licensed massage therapist and massage therapy instructor teaching a variety of wellness classes including Reflexology. In addition to management of the Institute she has maintained a holistic bodywork practice since 1999 using Lymphatic Drainage Therapy, Reflexology, and Natural Reflex Therapy®.

Quitting Smoking with Acupuncture

Quitting Smoking with Acupuncture

By Leslie Droege, LAc, RN

         

Well, it is March and nearly springtime!  Many of us who made New Year’s resolutions are finding those a distant memory now.  Maybe your resolution was to quit smoking or using tobacco this year.  We are all aware of the very real and serious dangers of smoking. However, smoking and other tobacco use still remains fairly high considering the possible consequences. In my experience, most smokers I know plan to quit “some day.”  One of my acupuncture clients recently said to me (regarding his smoking habit), "Why am I paying somebody to kill me?" Harsh words, but this sentiment helped him to quit, and acupuncture helped him do it.  

Acupuncture is thought to be around 3,000 years old, and in many ways remains a mystery as to why it is so effective. Chinese medicine is a very gentle way for your body to achieve balance and is particularly effective to help you quit smoking. The treatment helps your body's "three filters" (i.e. lungs, liver, and, kidneys) work optimally to rid your body of the nearly 2,000 chemicals smoking introduces into the lungs and bloodstream, and also helps with the stress and emotions that come with quitting. There is a smoking protocol most acupuncture practitioners use that involves counseling, herbal formulas and acupuncture points in the ear to help combat the symptoms of nicotine withdrawal. Many acupuncturists also put adhesive magnets in the ear following the treatment to help sustain the effects of the treatment through the week.

Herbs are also a key component of quitting, and most smoking cessation herbal formulas have components to help the lungs function better, calm the nerves, and combat the cravings after quitting. Withdrawal typically starts a few hours after the last cigarette and peaks at 72 hours, although cravings may last for quite some time after that. Some other things that acupuncture can help with are the irritability and cravings people experience, as well as fatigue, poor concentration, headache, anxiety, and restlessness. Most acupuncturists generally recommend 3-6 treatments to quit smoking, generally once per week, and twice in the first week. There is research that shows it takes 21 days to form a new habit and in my experience most people will successfully quit if they can make it nicotine free to this 21-day point.

Most people choose their first acupuncture treatment day as their quit day, and have cleaned their cars, homes, and work places of all smoking items. Other people opt for a gradual withdrawal and are smoke free by the end of three weeks. Your acupuncturist will also help you explore things to do when a smoking craving hits, such as eating celery, sunflower seeds, or doing a project with your hands, such as a puzzle, or knitting. It is also helpful to have your car detailed to rid it of the odor of smoking. Either way you choose to quit; either cold turkey or gradually, acupuncture can help you live a smoke-free life, without becoming addicted to nicotine patches, e-cigarettes,  or gum.  The Integrative Healing Institute also has other modalities to help your stress levels as you’re ridding your body of nicotine, like massage, reflexology, and lymphatic drainage to help with release of toxins. Let us know if you too would like help living a smoke-free life! 

Reflexology and Your Health

 

    The healing art of what we call Reflexology dates back to 5,000 BC where we understand that it was practiced in ancient India, Egypt and China. Trade routes between these countries, their Asian neighbors and eventually the West during the Middle Ages brought a wealth of knowledge about many ancient healing practices. Reflexology is one of the oldest surviving healing techniques still practiced today.

    According to author Mark Beck, “…reflexology is based on the principles that reflex points in the hands and feet are related to every other organ in the body. By applying pressure to a reflex point, the practitioner can effect certain beneficial changes.” (Beck 776)

 

How Does It Work?

     Neuro-lymphatic Reflexes located throughout the body including the hands and feet help to normalize, balance and encourage homeostasis within the body when properly stimulated. There are several forms of reflexology, but foot reflexology is the most common form taught and practiced today.

     Reflexology is holistic wellness technique affecting multiple systems and functions including; the lymphatic system, the endocrine system, the circulatory system, the meridian system, the nervous system and the proprioceptive system. (Stone 18)

Benefits of Reflexology

·       Reflexology relieves stress by eliciting the relaxation response. (Wright 14)

·       Reflexology is a clothed therapy and is a perfect alternative for individuals who do not feel comfortable having massage.

·       Reflexology is non-invasive or non-painful.

·       Reflexology benefits people of all ages.

·       Reflexology improves overall function of the body and is a holistic form of therapy.

·       Reflexology teaches and promotes healthy body awareness.

·       Reflexology improves circulation of blood and lymph and benefits nerve function. (Wright 30)

·       Reflexology is helpful for painful conditions of the feet and/or hands.

·       Hand and Foot Reflexology is perfectly suited for self-care.

·       Reflexology sessions of the hands and/or feet affect both hemispheres of the brain. (The right hand or foot is dominantly controlled by the left hemisphere of the brain and left hand or foot the right hemisphere).

Contrary to popular belief, Reflexology does not have to hurt to be effective in fact the opposite is true. Working with the body’s reflexes without creating pain allows the body to sense dysfunction and make internal adjustments that are noticed as healing.

When a Reflexology session is given without pain it creates a more optimal learning situation for the body. Non-invasive therapy means that there should be no pain involved.

   Reflexology Reference Charts

     There are many different versions of foot and hand reflexology charts. There is even an interactive version for your phone. Reflexology charts will enable you to map the reflexes, but If you are interested in doing Reflexology as a hobby or even a profession taking a live course or two will enable you to work with the reflexes with confidence.

A basic Reflexology course should help the student to:

·       Understand the contraindications (precautions)

·       Learn the benefits of Reflexology

·       Understand how to give a therapeutic Reflexology session 

·       Market and price your Reflexology session appropriately

·       Feel confident about performing non-invasive Reflexology techniques

·       Be informed about the licensing laws in your state.

Sources

Beck, Mark F. Theory & Practice of Therapeutic Massage 4th Edition. New York;

Thomson Delmar Learning. 2006.

Stone, Paula S. Therapeutic Reflexology, A Step-by-Step Guide to Professional

Competence. Boston; Pearson Education Inc. 2011.

Wright, Janet. Reflexology and Acupressure: Pressure Points for Healing. CRES

Publishing. 2000.

Bio:

Kim Krost is owner of Integrative Healing Institute in San Antonio Texas. She is a licensed massage therapist and massage therapy instructor teaching a variety of wellness classes including Reflexology. In addition to management of the Institute she has maintained a holistic bodywork practice since 1999 using Lymphatic Drainage Therapy, Reflexology and Natural Reflex Therapy®, a technique she co-created that helps to balance endocrine system function in the body.

Spring Cleaning with Feng Shui

     In this world of ever expanding complexity, with the population exponentially increasing, technology making things easier and harder at the same time, and our sense of time disappearing, we all need to take a break and reassess priorities.

     Springtime is often the time when we feel the energy to start this process.  From a Feng Shui perspective, the energy of Spring is associated with the Wood element, or plants.  Think about the strength a seed exerts when sprouting, pushing through the earth, and eventually growing into a large tree, and you get the feeling of the Wood element.  There’s some power there!

     This is the time of the year to take advantage of that energy and clear out the dead wood from the wintertime.  We start the process inside our minds.  We cannot clear the outer clutter without first addressing the old beliefs and habits that we carry inside.  Most internal reasons for clutter in the environment come from ideas that we inherited from our family or culture.   From the depression era, we inherited the belief that there might not be “enough”.   Not true for most.   Or we identify with our books or clothes as if they are extensions of ourselves.  We are not our clothes or our education, or our cars, as much as the culture hypnotizes us through advertising to believe this to be true.

     Once you challenge your “beliefs” about why you are holding onto things, here’s the formula for letting go.  Hold the item in your hands.  Ask if it lifts your energy or brings it down in some way.   If it lifts you energetically, you can keep it.  If it’s neutral or lowers your energy, then it’s time to let it go.  You cannot bring in your new and shiny future, without making space for it.

     If you’d like to explore more of these concepts, join us for classes. We have a Wealth/Blessings Feng Shui class on March 14^th and a Feng Shui Space Clearing class on May 2^nd!

Alison Shockner

Reiki for Your Chakras

Did you know combining a reiki session with crystals and chakra balancing allows a different type of strength?

It is believed that interaction between stones and chakras will return the chakra into a healthy vibration, therefore healing the affected part of he body.
                                        

Crystals have energy and hold vibrations that can be very beneficial and helpful in balancing the mind, body and spirit.  When used win reiki it can increase self healing.

All energy centers affect a physical, mental,emotional and spiritual well being.

Reiki healing is a natural therapy that gently balances life energies and brings health and well being to the client.

Chakra healing and reiki  removes energy blockages and adjusts the energy flow of the endocrine system bringing the body into balance and harmony.

Did you know when we are relaxed and stress free we can restore our natural ability to heal?

Chakras are a vortex of moving energy and Chakra healing will help simulate overall  wellness.

The fifth chakra embodies the challenges of surrendering our own will and spirit to divine will.

*Do you need chakra healing?

How do you know if your feelings are stuck?
-Overwhelmed, anger, sadness, fear and disgust.

What is an emotional imbalance ?
An imbalance or overactive chakra may manifest as you being more judgmental, demanding, stubborn, a perfectionist, complaining almost about anything, or being flaky and unreliable.

By Maritza Cano