sarahjoy marsh, ma, e-ryt 500 - lewis & clark college
TRANSCRIPT
hunger,hope+healing:ayogaapproachtoreclaimingyourrela4onshiptoyourbodyandfood
SARAHJOYMARSH,MA,E-RYT500
ColumbiaRiverEa4ngDisorderNetwork
• Thereismethodologyforayoga-basedrecovery,includingthestagesofrecoveryfromself-nurturingdisciplinetoself-empathytoself-forgiveness,alongwiththeessen=allifeskillsofyoga.– Ge@ngintheGAP– Ge@ngComfortableFeelingUncomfortable– MovingfromLovenotShame– PersonalBuoyancy..
• Yogaisfarmorethandownwardfacingdogposeordeepbreathing.Therearebrain-sensi=vereasonstochoosehowweapproachrecoverythroughyoga.
• Andtoolstosupporthowourpresenceasatherapistcanbeenhancedbyourownprac=ceofyoga.
• Sarahjoywilloutlinetheneurosciencebehindyogaandthetherapeu=callianceyogacanhelpustocul=vatewithourclientsandrecoverycommunity.
LearningObjec=ves:1.Par=cipantwillunderstandtherelevanceofthepolyvagaltheorytoalltherapeu=crela=onshipsandwillintegrate2personaltoolstouseinsessionwithclientsfortheirself-regula=on.2.Par=cipantwillbeabletodiscussthedifferencebetweendiaphragma=cbreathingandsecondarybreathinganditseffectonthebrainandphysiology.Addi=onally,theywillbeabletofacilitateaneurologicalshiPfortheirclientsbytrainingtheminaccessible,trauma-sensi=vediaphragma=cbreathingtechniques.3.Par=cipantwillbeabletofacilitatemindfulnessandbreathingprac=cetocueGe@ngintheGAP,[email protected]=cipantwillbeabletooutlinethethreestagesofrecovery.
TheTriuneBrain• Rep=lianBrain:AutonomicNervousSystem
– Regulatesbreathing,heartrate,bodytemperature– Asforinfants:Arousal,Sleep/Wake,Hunger/Sa=a=on,Breathing,ChemicalBalance(VanderKolk)
• MammalianBrain:LimbicBrain– Mapofrela=onshipbetweenorganismandsurroundings,emo=onalrelevance,categoriza=on,andpercep=on(VanderKolk)
– Interpretsincominginforma=ontodeterminethreat– Amygdala“smokedetector”(VanderKolk)
• Neo-cortex:WiseMind– Planningandan=cipa=on,senseof=meandcontext,inhibi=onofinappropriateac=ons,empathe=cunderstanding(VanderKolk)
– “Watchtower”(VanderKolk)
BrainPathwaysforSensoryInput• SensoryInputfromenvironmenttoThalamus• ProcessedandsenttoAmygdala–interpreta=on• LOWROAD:Ifperceivedthreat,amygdala(withfeedbackfromhippocampus)messagesbrainstemandHypothalamustosecretehormones
• HPA,heartrate,bloodpressure,changesinrespira=on,ANS
• HIGHROAD:thalamustohippocampusandanteriorcingulate,toprefrontalcortex:moreconsciousinterpreta=on
• Modula=ngmessagesfrommedialprefrontalcortex
PolyvagalTheory
WhatistheVagusNerve?• Oneofthelongestcranialnerves,VagusoriginatesfromLa=n,meaning
‘wandering’.• Thevagusnerveconnectsbrainstemtothebody,fromwhichthebrain
receives,controlsandmonitorsseveralbodyfunc=onsautoma=cally.Itlinksheart,lungs,andguttothebrain-base.
• Thistypeofancientcircuitconnec=oniscommoninbirds,mammals,rep=les,amphibians.
• MyelinatedandUnmyelinatedNerves
StephenPorges’stheoryisthesequen=alevolu=onofthreeseparateautonomicsubsystems,allofwhichhavebeenconservedinsocialmammalstoservedifferentpurposes:
DorsalVagalParasympathe4c,Sympathe4c,andVentralVagalParasympathe4c.
Func=onsofVagusNerveHEARTCardiacregula=on,heartrate,bloodpressureLUNGSRespiratoryregula=onMIDDLEEARExtrac=nghumanvoicesfrombackgroundnoisesPHARYNXANDLARYNXSpeakingandswallowingESPOHAGUS,STOMACH,INTESTINESFeelingsofhungerandfullness,swallowinganddiges=on,Mo=lity/peristalsisKIDNEY,GALLBLADDER,PANCREAS,LIVERAdaptedfromPorges(2003a&b)
Somemainfunc=onsinclude:
• Breathing
• Speech
• Swea=ng
• Keepinglarynxopen
• Monitoringandregula=ngheartbeat
• Informingthebrainoffoodthatis
ingested+foodthathasbeendigested
• Emp=esthegastricregionoffood
• Damagecausesgastroparesis:losingthe
muscularfunc=oninthestomachand
intes=nes.
PolyvagalTheory+YOGAHomeostasisVentralVagalParasympathe=cNervousSystem
• op=malheartrate,respira=on• calming• supportshealthyrespira=on+
diges=on• Facialexpressioninserviceof
socialandemo=onalcommunica=on
• Goodlongtermandinterpersonaldecisions• Emo=onalahunement,enhancedcaretaking• YOGAConsidera4ons:
• self-to-self:increasedself-ahunement,enhancedself-nurturance
• thenself-to-other:interpersonalrespect• innateconnec=ontocompassion
Mobiliza=onSympathe=cNervousSystem
• fight-flight • Increasedheartrate,respira=on• Elevatedcor=sol,HPA,adrenaline
• Suppresseddiges=ve,endocrine,immunefunc=on
• Decisionsbiasedtowardsurvival• Compulsive,self-harming,addic=ve• Ins=ncttosoothe(evenvianumbing)• YOGAConsidera4ons:
• striving,demanding,orover-effor=ng• irritability,distrac=bility,reac=vitytoenvironmentals=muli,impulsivity,
Dissocia=veDorsalVagalParasympathe=cNervousSystem
• freeze-submit• bodilyshutdown• immobiliza=on
• isola=on,sociallywithdrawal,shutdown• YOGAConsidera4ons:
• lowervagaltonecorrelateswithinabilitytotakeinnewinforma=on,self-carechallenges,depression,sleepdifficul=es
BreathingisKeytoHealthFight:conflictwithinselforwithanother,piha’sfierycri=cismtoselforother,innershamevoice,intolerance
Flight:escapehatch,dissocia=ng,self-abandoning,fleeingthe“other”chestmusclestoprepareforfight,liPofribcage,uppertrapezius,levatorscapula,scalenes,andpectoralisminor,incompleteexhales
Freeze:stunned,freezeselforotherout,highspeedvacilla=onwithoutrelief.Heldabdominaltension.Submit:collapseinthefaceofstress,giveuponself,deeplethargySuppressionofdiaphragm,=ghteningofabdomen,sipsofairwithchestbreathing,incompleteexhales
Befriending:warmregard,kindapprecia=on,self-acceptance,self-compassion
Homecoming:comingintoyourbody,yourmind,yourheartasaplaceofsolaceandrefuge.
Mel=ng:easingthebelly,soPeningtoyourownvulnerabilityDiaphragma=cbreathingwithinhaletothelowerbelly,exhalingfromthelowerbelly
Infla=ng:Reawakeningcourage,commitment,andcapacityThoraco-diaphragma=cbreathing,inhalebeginswithdiaphragmandincludesthethorax
FightbecomeBefriending:• Warmlywelcomingexperiencesastheyarewithoutjudgmentorcrea=ngastory
• Acceptanceofwhatishappeninginthehereandnow,asitis
• Posi=veregardforselfexperiencingthehumancondi=on,withitsvulnerabili=es+joys
BreathingPrac4ce:Befriending
FlightbecomesHomecoming
• Comingbackhometothebody,inthehereandnow.
• Re-connec=ngtothetangibleevidenceofthepresentmoment.
• Inhabi=ngthebody,notself-abandoning
BreathingPrac4ce:Homecoming
FreezebecomesMel=ng
• Mel=ngthehistoryandhabitoftension• Releasingthe‘freeze’ofthediaphragm• Mel=ngshoulderblades,facialmuscles,tongue,andins=nctforguarding
BreathingPrac4ce:Mel4ng
Submitreac=onbecomesInfla=ng
• Re-inflatecapacity,courage,andcommitment• Fulltorsobreathing,thoraco-diaphragma=cbreathing
• Expandingbackintotheheart.
BreathingPrac4ce:Infla4ng
Top-down+Bohom–upProcessingBreathingwithmantras
Befriending:Iwarmlyaccept[myself,thispresentmoment,myfeelings].
Homecoming:Iamkindlywillingtostayinmybody.Idon’tneedtoself-abandon.Mybodycanbeaplaceofrefuge.Iamasourceofsolaceformyself.
Mel=ng:Iwelcomethisresidue(andallothers)toflowdownstream.Mel=ngbringsmebacktomyinnerresources.
Infla=ng:Facingthismomentwithcouragehelpsmeovercome[].Myneedsmaher.
YogaasatemplateforlearningtheFourEssen4allifeskills:
• GeZngintheGAP• GeZngComfortableFeelingUncomfortable• MovingfromLovenotShame• PersonalBuoyancy
GeZngintheGAP• Ge@ngGrounded• PayingAhen=on• BecomingPresent
– Usingneutral,tangible,sensorydatatodevelopconcentra=on– TetheringthemindtothisOneThing– Non-judgmentally
• Slowingdownthehyper-vigilance• Soothingtheamygdala• Top-DownBohom-UpProcessing:QuietsLimbicBrain,SoothesRep=lianBrain
GeZngComfortableFeelingUncomfortable
• Acknowledgingdiscomfortasanormaleventinthehumanspectrum,worthyofourrespectandahen=on
• Respec=ngsensa=onasinforma=on,developingcuriosityinsteadofreac=vity
• Understandingearlyliferela=onshipstophysiology• Welcomingthediscomfortofnotdoingthefamiliarthing;
tolera=ngthislongenoughtofeelurgesriseandpass• Welcomingthediscomfortofjoyandpoignancy
• Recoveryprovidesopportuni=esforjoy,sorrow,preciousness,andela=on;weprac=ceGCFUforallarisingexperiences,notjustthosethatweimmediatelyiden=fyas“uncomfortable”
MovingFromLoveNotShame• Understandingoriginsofinternalizedshame
• Disruptsourabilitytogrowandevolvephysiologically,neurologically,andspiritually,aswebahlewithdefensemechanismsbiasedtowardsurvivingratherthanthriving
• ShiPinglenses• Endingtheisola=on
• Recognizinghowshamepervadesourcultureandmedia• Iden=fyingthelanguageofshameandrespondingwithempathy• Reachingout:socialengagementvswithdrawal+isola=on
• Innervoicetoneandlanguagechoices• Body-centeredshamevsbodyintelligence• Tetheringyourselftolove• AhunementNetwork:trustedsupportpeople,prac==onersonyour
team,membersofyourtherapygroup
PersonalBuoyancy• Personalbuoyancyasvagaltone,resilience,gene=caswellastheresultofprotec=vemechanismsinrela=onshiptoriskfactors
• TheBodyDashboard• YogaandBuoyancy:“righ=ng”thebrain,nourishingthenervoussystem,tendingtheheart,crea=ngcommunity
Down-regula4ngandUp-regula4ngwithPranayamaandMindfulness
Down-regula4ng:
GoingtotheBones/Connec=ngtotheGround:MindfulnessTool
Mel=ng:BreathingPrac=ceLengthenedExhale:BreathingPrac=ce
Up-regula4ng:
Soundandthespaceinwhichsoundexists:MindfulnessTool
PressureChamberBreathing:BreathingPrac=ceArmSwings:BreathingPrac=ce
TheStagesofYogaforRecovery
the stages of yoga
TAPAS
SVAD
HEALTHFULself-nuturing disciplineself-study, self-empathysurrender, freedom and forgiveness
tapas:svadhyaya:
isvari-pranidhana:
ISVARI
StageOne:self-nurturingdiscipline(tapas)• Disciplineasself-nurturancenotaspunishment,
depriva=on,restric=on • Self-nurturanceimpliesanover-archinga@tudetonurtureone’svitality
• AmoreclearBrainandBodyState:• toworktowardmoreclearbrainfunc=onand,thus,moreclearthinking
• todiscoverandcreateanewrela=onshiptodiscipline• Temporarilyrestrainthetumultofthevoicesofshameinvolvedinruthlessself-examina=onand/orto=tratebrainandmindcapacitytowardsself-reflec=onwhennotundertheinfluenceofself-harmingbehaviors.
StageTwo:self-empathy+self-study(svadhyaya) • Capacitytoself-reflectwhiledevelopingself-
empathyasafounda=onforreflec=on• Notasking“what’swrongwithme?”“whydoIkeepdoingthis?”orques=onswithana@tudeofself-recrimina=onorshame.
• Understandingourhumancondi=on• Developingself-compassioninlightofourpersonalhistory,ourhumancondi=on,andourvulnerabili=es+strengthsintheprocessesofchange
• FindingFaithandRevivingCourage• Becomingsomeoneyoucancounton• Nonself-abandoning• GCFUtosupportthecourageandfor=tudeneededforthejourney
StageThree:forgiveness+freedom(isvari-pranidhana)• Forgivingourselvesforpainwe’vebeeninorcaused
ourselves• Surrenderingwhowethinkwe’vehadtobeorbecome• Hindsight,PresentSight,Foresight
– Learningfromourhistory,recent+long-term– Bodydashboardblipsontheradarscreen– Lookingatthehorizon+choosingwiseac=on
• FirstDoLessHarm,ThenDoMoreGood– Dotheslightlylessharmfulthing– Uncoupleabehaviorcomplexbyafewdegrees– Letgoofblack+white,allornothingthinking– Maintaintheself-carethatyoucan(shower,supplements)– Encouragethepossibilityof‘doingmoregood’
shame
cycle of addiction
survivalstrategies
perfectionism, restriction,control, numbing, etc.
reinforcedshame
the planrecrimination
stressfrom life or the plan
regret
episoderelief
CycleofAddic=on
cycle of addiction
places to get out
reawakeningbelonging
fervency yogaposes
first do less harm,then do more good
dashboarding forpersonal buoyancy
embodyingcourage
moving fromlove not shame
ending theisolation
tracing thekite string
shame
behavior/copingmechanism
reinforcedshame
the plan
stress
regret
episode
relief
CycleofFreedom
CycleofRecoverycycle of recovery
shame
joy
freedom
survivalstrategies
copingmechanisms
learningnew life
skills
practicingnew life skills
bringing presence andtenderness to shame
self-soothing skills
radical self-care
wideningyour bandwidth
practicingnew life skills
increasedbuoyancy in life
increasedconfidence
a lifeworth living!
prayerfulness
SarahjoyMarsh,MA,E-RYT500
YogaTherapyProfessionalTrainingapprovedofbytheAmericanPsychologicalAssocia=on(APA)
RetreatsatKripaluYogaCenter,Lennox,MAGroupsatDAYAFounda=on,Portland,Oregon
ReleasedFebruary2015
Availableatamazon.com
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