What if our wellness modalities aren't actually helping us?! 🧊🛁

📸 by Myles Pasion

This concept of Mental Fitness has been a long time coming *cue Taylor Swift music here* and was all pieced together only very recently for me.

2019 - Experienced a “Mental Health Workout” led by Zoë Aston (Psychotherapist) who came into Lululemon for a session with the leadership team.

2024 (May) - Started working with Cynthia Scott Ph.D. M.P.H. who introduced me to Positive Intelligence (PQ) and Mental Fitness.

2024 (July) - Officially joined a PQ Pod with 4 wonderful beings across Europe. Shoutout to : Andreas Ellenberger, Virginie Baggen, JK (Jennie-Kate) McQuinn and Amy Cinnamond 🥳

2024 (Oct) - Dipped into Sarah Baldwin’s (Somatic Practitioner) work through her Expansion event, where I discovered her approach to nervous system transformation. Sarah’s work is rooted in the belief that we can change our nervous systems — and in turn, change who we are through our behaviors and our perception of ourselves.

This interests me because leadership is something that feels very natural to me . . .

🩵 I think big picture.
🩵 I know how to mobilize a room.
🩵 I can see and shift energy.

What stops me is my ability to take up space, not feeling safe with some people, and never knowing when my nerves will hit.

If given time, and a regulated nervous system, I know I can always lead us to solutions. It’s my birthright.

If you feel like your nervousness is a bit of roulette, check out this work. I have learned that wellness modalities have complements and knowing when to use which modality, according to the present state of your nervous system . . . is the key to expanding your nervous system and changing your life.

A great place to start is asking yourself: Do I need to release or generate energy?

There are many states of the nervous system but the 2 simplest to focus on are sympathic and dorsal.

🌊 In sympathetic (anxious or angry) we need to release energy.
🔥 In dorsal (lethargic or undecided) we need to generate energy.

Modalities that RELEASE energy:
🌊 Ecstatic dancing
🌊 Shaking
🌊 Sun salutation yoga
🌊 A walk in nature
🌊 Making a home-cooked meal

Modalities that GENERATE energy:
🔥 Meditation
🔥 Cold plunging
🔥 Yin yoga
🔥 Fresh air
🔥 Eating a home-cooked meal

Breathwork is the unicorn in this work and requires some nuance. Many breathing patterns belong to one category so knowing when to use them to complement our current nervous system state is key.

I have also learned that although I can cold plunge with ease, anytime, anyplace, anywhere – it works against my nervous system's need to release energy, decrease cortisol, and move out of hyper-vigilance.

My body often needs to release energy not generate it.

What do you need, right now?
Take a moment, check in, and ask yourself.

P.S. My go-to RELEASE modality is a scream meditation on the Open: Breathwork + Meditation App.

Article FAQs generated by Chat GPT:
1. How can I tell if a wellness modality is working against my current nervous system needs?
To assess whether a wellness modality is counterproductive for you, it’s helpful to notice how your body and mind feel before, during, and after the activity. If a modality intended to calm you leaves you feeling more agitated, or an energizing practice leaves you feeling drained, it may not be aligning with your nervous system’s needs. Additionally, understanding your current nervous system state (sympathetic or dorsal, for example) can help guide you in choosing the right approach. Try to notice if you’re feeling anxious or overly alert (sympathetic) or if you’re sluggish and uninspired (dorsal) to select the best-suited modality.

2. What are some indicators that I need to release energy versus generate energy, and how can I better understand my nervous system state?
Indicators that you need to release energy often include feelings of restlessness, irritability, or anxiousness. Physical signs may include tense muscles, a racing heart, or shallow breathing. In these cases, activities like dancing, shaking, or vigorous movement can help release pent-up energy.

On the other hand, if you’re in a dorsal state, you might feel fatigued, unmotivated, or disconnected. Here, gentle practices that generate energy, like meditation or breathwork, can be beneficial. Checking in with your body regularly, noting tension levels, heart rate, and energy levels, can help you better understand what your nervous system might need.

3. How do I know which breathwork patterns are best for releasing versus generating energy?
Breathwork is versatile, and different techniques can be tailored to either release or generate energy. For example, fast, rhythmic breathing (like Kapalabhati or Breath of Fire) can be energizing and help you generate energy when feeling lethargic. In contrast, slow, deep breathing (like 4-7-8 breathing or deep belly breaths) can help release energy and calm a sympathetic state if you're feeling anxious or on edge. Experiment with different techniques to see what feels natural and calming versus stimulating, and remember that breathwork should feel supportive, not overwhelming.