# How To Reset A Dysregulated Nervous System : Protocol to Rebalance Your Stress Response

## Метаданные

- **Канал:** Leo and Longevity
- **YouTube:** https://www.youtube.com/watch?v=6HOMAQWttLk

## Содержание

### [0:00](https://www.youtube.com/watch?v=6HOMAQWttLk) Segment 1 (00:00 - 05:00)

have you ever felt like your body stuck in high alert mode like if a saber-tooth tiger is always around the corner stick around to discover how I turn off that engent alarm system and so you can do it too welcome back everyone I'm Lucy here to keep Leo's research and memory alive and more importantly to guide you on a journey towards Better Health and wellbeing before we dive into today life changing topic do me a favor hit that like button subscribe and ring that Bell because you're not going to want to miss a single Health secret we unravel today's video is based on a mix of a lot of things Leo's previous research and my own research as well as my own experience on how I am overcoming my highly disregulated nervous system we're going to be diving into the mysteries of our nervous system especially the fight of flight response so this isn't just a reaction it's a complex Val of biology and chemistry designed to protect us but what happened when this protective mechanism start to working over time let's explore First Imagine facing the sabertooth tiger your body instantly gears up for life or death decision this is the fight of flight adrenaline and cortisol flood into your system increasing your heart rate sharpening your senses and preparing your muscles for Action so in the modern one though our tigers are often deadline social pressure or sometimes even overflowing inbox acute phlight response are just vital for survival they're your body rapid response to immediate threats and a temporary States enabling us for quick action the problem arriv is when this stage become chronic activation being in perpetually pH oflight mode is like having an alarm that never turns off it's exhausted it can lead to a myriad of health issue anxiety and also heart disease now let's consider the impact of childhood trauma early life stress can it be emotional physical or otherwise can rewire the brain setting a higher Baseline for the fight for this fight oflight response it's like calibrating your system to perceive threats more readily keeping you in a constant state of high alert what does being in this overdriven state looks like in everyday life it's more than just feeling stress it's over planning having backup plant for your backup plant it's reacting intensely to very minor stressors feeling overwhelmed by regular activities the of the refrigerator feels like torture or when eating quickly isn't just a habit but a necessity because your body is ready to move on the next threat other signs of fighter flight response include rapid pitch uh attend to overthinks during your downtime loss of perspective or even like entering a free states when you have so much to do but it feels like impossible to even start so all of these are just basic classic indicator that your nous system is stuck on overdrive Breaking Free from this cycle especially when rooted in childhood trauma isn't just about your symptoms management it's about rewiring and retraining your entire nervous system so what happen when someone is constantly in this survival mode well their body is always on high alert which can be mentally and physically draining and they also might experience chronic anxiety have difficulty sleeping or constantly feel on it it's a very tough cycle to break especially when it's rooted in childhood experiences in my opinion recognizing the sign of being in survival mode is absolutely crucial this includes like hiding vigilance a tendency to overreact difficulty relaxing difficulty of feeling safe or even having like some physical symptoms like chronic fatigue or digestive issues like I said Breaking Free from those with trauma it really requires a multifaced approach it's not just about managing the symptoms but here we're going to address the underlying triggers today I want to open up upon my own journey to call my disregulated nervous system first let's start with understanding how I recognize my nervous system was out of balance in my childhood beginning at the age of seven I was involved with Mal treatment which profoundly impacted me and I understand now backed by science the critical role of a child's environment in shaping their future especially before the age of five and I'm somewhat grateful that I didn't experience any trauma before 5 Leo did and I know that was one of the main reason of all his struggles by the time I was 10 I had to become the responsible adult in my household my mother confined in a wheelchair after being in the hospital for a little bit and as well as my youngest sister they all depended on me so I had to juggle the household responsibility my mother's cares and more importantly or the more impactful thing was the constant effort to try to anticipate her needs to avoid being mistreated this experience programmed my brain to always plan for every eventuality prioritizing others needs and be perpetually on alert for years I assumed that this was normal and I was never fully realizing how my childhood trauma was influencing me in my life it was only after becoming a mother and facing significant challenges in my marriage like you all know followed by a burnout that I was compelled to confront my past and I know children mimic everything and having had a challenging mother I was strongly determined to be the opposite of what she was so I

### [5:00](https://www.youtube.com/watch?v=6HOMAQWttLk&t=300s) Segment 2 (05:00 - 10:00)

thought like talk therapy hypnotherapy and other holistic therapy to work through my traumas and this process was truly eye opening I really saw how my adult Behavior were mostly dictated by my past living in constant fear and in fight ORF flight mode my action were often about alleviating fear even when they weren't beneficial for me so our brain gravitates towards what's familiar seeking safety even when it's unhealthy another very interesting sign that I was in high fly was my inability to lose weight despite eating healthy and working out I always struggled to lose weight even Leo was like baffled by what I was eating daily and not understanding why I shouldn't shed my unwanted pounds despite my effort he didn't care about them it was just me and my self-conscious but luckily over the last two years I've made tremendous progress in rewiring my brain response pattern I've experimented with various protocol and Method constantly learning and adapting so this journey hasn't been easy and there have been a lot of stepb backs but it's been very transformative right now I've lost 20 pound in the last 5 months Yoohoo and I'm now focusing really on my stress response and continuing to work on managing my fight flights reactions as we discuss the filic response and dve into my story I'm going to share with you some tools and techniques that have helped me find balance and at the end of the video I will provide a detailed practical protocol that you can Implement in your life if I can make this changing as a working so good Mom I believe anyone can and it's about taking the first steps towards a healthier Cal you the first pivotal changes in my journey was transforming my diet the food we consume play a instrumental role in how body responds to stress I transition to a low inflammatory diet which is effective in reducing the production of stress hormones and calming the nervous system know for their calming properties so for instance magnesium which found in leafy greens nuts and seeds play a role in regulating our nervous system and it helps reduce the stress response by acting on the hypothalamic ptary adrenal axis the central stress response system then we also have the omega3 fatty acids which is another cornerstones of my diet it's essential for brain health and managing inflammation you can find it in fatty fish like salmon macel and sardine but it's not just about what you add it's also about what you need to avoid so avoiding process food high sugar unhealthy fats can exer inflammation and disrupt the balance of your nervous system incorporating anti-inflammatory food like tumeric Ginger and berries alongside magnesium and omega-3 rich food can create a very powerful synergy and this dietary approach not only Aid in redu reducing inflammation but also support overall mental health and resilience against stress in managing disregulated nervous system supplements can play a vital role but it's also crucial to approach them with awareness and balance so let's talk about what works and what to be conscious about first we have the famous ashwaganda it's very popular herbs in auratic medicines it became very popular in our modern world and it's because it's known for a stress relieving property however I've chosen to avoid it due to potential concerns regarding liver toxicity instead after into supplements that have a more established safety profile and are known to support the nervous system Health magnesium like I talked before I supplement with regularly that helps with the nerve functions it also acts as a natural calcium blocker which is helping muscle relax and reducing the phof flight response another group of supplement I rely on are the B vitamins and they're crucial for maintaining optimal neurological and psychological health so for example vitamin B six helps with the production of neurotransmitter like serotonin and dopamine which are vital for mood regulation and Stress Management and I want to remind everybody that supplement should be a complement and not replace a balanced diet it's part of the broader strategy of managing stress and support nervous health system for everyone considering supplements please consult with a healthc care professional because I'm not a medical doctor and they can help find a regimen that suited for you as part of my journey to regulate my nervous system I made a significant lifestyle change as going to be controversial I quit caffeine now it was not a small part I drank to Caff a day and it was really part of my daily routine I love the taste but I think it was a necessary step for me while caffeine has a lot of benefits it can also exacerbate stress response and this effect is not just about filling jittery after a cup of coffee it's about how coffee interact with our body on a deeper physiological level research suggest that caffeine can reinforce the vascular inflammatory response during mental stress and this is crucial because this inflammatory response are just part of our fight mechanism let's look into the mechanism so coffee consumption especially over the long term have been associated with increased level of inflammatory marker like interin six and C reactive protein this is important because those marker play a role in our body's stress response system by cutting out caffeine I was aiming to reduce this inflammatory response thereby helping to manage my anxiety level and calm my f flight response for those of us with a history of childhood trauma and I include myself in this group our Baseline for fight of flights is often sced higher this means

### [10:00](https://www.youtube.com/watch?v=6HOMAQWttLk&t=600s) Segment 3 (10:00 - 15:00)

we're more likely to experience chronic activation of our fight oflight response reducing any potential trigger like caffeine become even more critical now another aspect of my journey to rebalance my nervous system has been regular exercise but let's fear a misconception first when I say exercise I'm not just talking about high intensity workout that leaves you completely breathless the truth is even moderation activity like brisk walk cycling or yoga can have profound effects on your mental well-being and stress levels why is exercise so beneficial for Stress Management so when we engage in physical activities our body releases endorphin those are natural mood lifter they act as analgesic which means they diminish the perception of pain and they also serves as sedatives it's not just about the Endorphin exercise also helps regulate the production of stress hormone like cortisol and adrenaline regular physical exercise improve your body's ability to response to stress it's like tuning a fine instrument exercise helps you handle stress more efficiently but maintaining constant exercise routine you can enhance your resilience to stressors reduce your symptoms of anxiety and depression and improve your overall mood this is not new everybody kind of know that but sometimes we don't do it research shows that even 30 minutes of moderate exercise a few times a week can just impact this tremendously for me I do walking some yoga and occasional boxing because I just love boxing and it's been highly effective to help me manage stress also improve my Sleep Quality my focus and it just boosts My overall energy levels another step in my quest to recalibrate my nervous system I also discover the power of mindfulness practices mindfulness and meditation are just not just buzz word they're just essential tools that have brought a lot of changes in my life meditation in particular has been a GameChanger I had a very hard time to get into meditation until I discovered the M headband to guide my sessions and providing me real time feedback on my brain activity to help me achieve deeper levels focus and relaxation I don't know if you've used Muse or if you heard of it I highly recommend you to check it out it gives you bio feedback on your meditation levels I started out about on the 15 minute sessions to be like 30 to 40 30 to 40% calm and now I'm achieving 90 plus and research underscore the benefits of regular meditation showing that you can reduce symptoms of stress and anxiety by altering the brain response to stressors but my mindfulness journe didn't stop at just meditation I recently started integrating the shadow board also known as the nail board into my routine this practice which involves standing on a board with a lot of nails and acupressure points stimulates the body mer D lines and EOS relaxation and Pain Relief the sensation might seem very intense at first but it also quickly involv into deeply soothing experience and it really enhanced mental Clarity and physical well-being I have also explored like sound bath sessions it's like where resonance sounds from instruments like singing balls and gongs create like a immersive auditory experience incorporating this mindfulness practices into my daily life I brought profound changes a few minute a day can significantly reduce stress and anxiety improve s quality and enhance overall mood it's also about creating a space where the mind can pause away from constant shatters and demons social media and everyday life again mindfulness is not just one siiz fit all solution it's really about you finding the practice that resonates with you the most and trying to integrate them into your daily life to cultivate a more balanced and calm nervous system one aspect of calming the nervous system as always it's often overlooked is Sleep Quality of sleep is not just a luxury it's like a non-negotiable pillar of Elf through my amazing best friend and tracking uro ring I gain some invaluable insights into my sleep quality which has been a game changer in managing my stress level and also my well-being the science behind the importance of sleep in Stress Management is compelling there are many studies that have sh a review that extensively and we know that poor sleep can exacerbate stress response while stress can in turn lead to sleep disturbance so the cycle can have significant impact on physical and mental health but what does quality sleep really mean it's about achieving deep restorative sleep State maintaining a constant sleep schedule and ensuring the sleeping environment supports restfulness this include like having a dark room quiet room a comfortable mattress maintaining a cool temperature to sleep I personally be able to track various sleep metrics such as sleep stages heart rate variability and overall sleep duration and this data has allowed me to make targeted changes to improve my sleep quality for expens I've adjusted my evening routine to include like a whining down activity and also limit my exposure to blue lights before bedtime and also turn all my lights in red before going to bed at least 1 hour this really helped my mood and stress level and I saw the Improvement in my ability to handle day-to-day stressors and as a side note when I experience very acute stress I rely on a specific breathing technique uberman has spoken about it extensively one the effective method is to inhale pH noios second inhale before exhaling for

### [15:00](https://www.youtube.com/watch?v=6HOMAQWttLk&t=900s) Segment 4 (15:00 - 20:00)

about a minute and it really immediately comes to the nervous system I do that every time I'm on a high stress level and it worked every single time lastly do not underestimate the power of social support and hobbies that brings Joy so connecting with loved ones and engaging in activities that you love can be crucial in managing stress level and your nervous system but now I want to talk to you about a key player in my Wellness journey is the neuros Sim so it's not just any device it's a wearable neuromodulation tool that's redefining health and wellness as a certified medical tool it's making significant stride in improving life my life neuros distinguishes itself through a scientific approach especially in how it targets the nervous system neuros focuses on the afferent nerves of the vagus nerve located in the tragus so the mechanism of neuros involves sending signal through this afferent nerves to the brain stems this activation is pivotal as it stimulates the parasympathetic nervous system for those with a chronically unbalanced autonomous nervous system this is where neuros works as magic it helps bring the autonomous nervous system back into equilibrium this balance is essential for well-being as the autonomous nervous system is responsible for regulating many of our body automatic function such as heart rate and digestion so what's the significant of this well when the autonomic nervous system is imbalance it can lead to issues such as stress anxiety and physical alignment addresses this by sending targeted electrical impulses to the brain stems promoting balance and wellbeing What drew me to neuros was its potential to enhance the lifestyle changes had already implemented its direct interaction with the brain stem seems like the ideal addition to my holistic health strategy its range of potential health benefits is extensive it's been linked to improve memory and cognition reduced brain fog decreased phlight response alleviate symptoms of depression and anxiety mood enhancement and improving in heart rate Vari ability it's even shown promises in reducing post viral symptoms improving sleep reducing inflammation and oxidative stress and some users also reported improved gut issues neim serves as a powerful biohacking tool ongoing research suggests that it could positively impact athletic performance and muscle recovery so it works through various mechanism promoting the rest and digest respon inhibiting pro-inflammatory Cy toins decreasing oxidative stress and fostering neuroplasticity I've been integrating neuros into my daily routine and it has been transformative it improved my energy levels my mood My overall health and it's very easy to fit into my lifestyle changes well like chemical interventions might offer similar benefits it's not without side effects so I've choosing a path that avoid altering my brain chemistry excessively this decision is particularly relevant for me because I am sensitive to hormonal and chemical changes and I think it's a trait that many women can relate therefore a wearable neurom modelator like neuros is an optional choice for me remember biohacking is a personal Journey it's not one siiz fit all always consult with medical professional if you're considering a similar P I have made all the lifestyle changes I mentioned before about a month and a half before starting using neurosin then I saw the actual difference of the lifestyle changes and I saw how neuros helped me get to the level where I wanted to get in terms of calming my stress response I've been using Nim twice daily for 30 minutes each sessions and within a week I started noticing significantly changes how I responds to stress let me give you a real example I remember one day I was actually exhausted because my daughter woke up in the middle of the night and my sleep was Disturbed that day she decided to throw an intense tantum that's what a 2-year-old does apparently I guess parents can relate when I'm usually in over stimulated situation I would snap and have a tendency to yell but at this time something was different I was able to remain calm and composed and resolve the situation quickly and gently and that moment was Revelation I realized that the only significant change in my routine was using the neuros and after just seven day of using it I saw a difference for me it's clear that it does more than just balancing my nervous system it also enhanced my ability to handle like the stressors and impr predictable life moments and you might think it's just coincidence that you were able to get calm in that way this is just one example I have other examples where I know I would get Snappy or at least angry from the inside because I try to Shield my anger to not show it to my daughter but it's still there on the inside and my thoughts and the way my body is and I'm able to regulate myself and handle any stressors a lot quicker and in a much healthier way than I used to before this is the first time that I'm able to do that and it's truly life-changing for me I can't even express how amazing this journey has been let me share some practical tips on using nurm first it's about consistency I use it twice a day morning and evening for 30 minutes the application is straightforward just attach it here as instructed and then

### [20:00](https://www.youtube.com/watch?v=6HOMAQWttLk&t=1200s) Segment 5 (20:00 - 24:00)

you start with a lower setting and then you increase it as recommended incorporating neuros into my daily routine was really seamless I do my morning meditation with it and then again at night when I'm winning down I put it now because when I'm filming I get usually stressed and I'm like why not try it at the same time and I feel like it's really helping I'm feeling more comfortable talking in front of a camera where before would get a lot more stress in my journey neuros I also been using the over ring to track and quantify its effects so here's some data I want to give it to you so before using neuros my slip score was on average on 85 and my HRV balance was an average of 42 after 7even days of you using neuros I saw a difference again it's just seven days so I'm going to keep updating it but my sleep score went into an average of 92 my HRV rised to 58 and I'm aware there is different factors I'm also a mom so my daughter disturbs some of my sleep I have different life stressors that come in but I will keep track of this and report to see if it improve in long term interestingly Bron known for his biohacking Endeavor also been using the neurosin for similar reason especially for HRV training in this video he explains that HRV is a representation of our nervous system balance and INF fluctuates between states of stress and relaxation Brian have been using neuros for 30 minutes to a day also and he almost managed double as HRV moving from the low 30s to the low 60s it's funny because Brian has experienced minor my own in many ways so it highlights the importance of being aware of our internal States and using tool like neuros to positively impact our overall health and wellbeing now I'm going to talk about the weekly protocol I use with neuros but the overall guideline elimated caffeine to reduce stress on the nervous system Embrace a new diet reach in omega-3 fatty acids and magnesium avoid processed food for optimal mental health take any supplements that will support your nervous systems Health optimize your sleep condition really make sure you have a sleep conductive environment huge P pach black curtain eye mask noise reduction technique whatever mouth taping if you want to try this try accordingly to your chronotype women typically need like 7 to n hours while men more 6 to 8 hours a night and here's my morning routine it takes about 30 to 45 minutes so I start putting the neuros for 30 minute sessions and I put it and I go directly into the sunlight to boost my circuit in Rhythm regulation then I step on my shadow board three times a week during 15 minutes of that station I'm outside in my balcony I put the Nur SE I step on my shadow board doing breathing because you need to do a lot of breathing while being on the shadow board I stay for 10 to 15 minutes depending of the day then I step back and I finish my 10 15 minutes of neuros while doing other thing at home next four times a week after my neuros sessions I do 3 minutes ice bath if I don't have time to make an ice bath I just put my face into a bowl of ice water for the same duration talk about the benefits of cold exposure and ice bath but it will be probably another video that will give you more details on it but this is the protocol I'm using right now then I do 30 minutes of physical exercise like walking three to four times a week to boost circulation and mood my night routine takes about 6 30 to 60 minutes so I put back the neuros for 30 minute sessions I do my meditation and journaling so I usually do 15 minutes of meditation followed by 15 minutes of journaling to track my feeling emotions and then I try to have at least two social hobby based activity per week we to support my emotional well-being and also twice a week I incorporate a 30 minute Sona session so for men consider using a ice pack on your genital area during the Sona for added benefits and not lowering your testosterone another thing I studed doing is emotional identification so during moment of stress I pause and try to identify and describe my emotion to try to process them faster and I use the breathing technique double inhale followed by single hexel method to calm my nervous system so if you found this dive into a fof flight response and nervous system and lightning hit that follow button and share with someone that you think might benefit from it please let me know below if you have tried this if you are looking to try this or with any question you might have the neuros Sim they actually offer a 30-day risk-free trial so I recommended you try it they also gave me a promo code to give you a discount so if you're interested it will be down below like I said you have the choice of regulating your own nervous system and stop being the constant FF flight response and it all starts with change changes that you can make in your daily life this is just added tool that help boost it and I think make the result come quicker thank you for sticking with me until the end until next time stay curious and stay well

---
*Источник: https://ekstraktznaniy.ru/video/41934*