November 2023

Embracing Healing with   Gabor Maté's   Seven A's

Which role does Awareness play in our life?

Back in September, I introduced you to Canadian physician and author Gabor Maté’s Seven A’s of Healing and his first ‘A’, Acceptance.  This month, I’d like to introduce you to his second ‘A’, Awareness.

So, what does Maté mean by ‘awareness’, and how does it relate to Ortho-Bionomy?

In the author’s own words[1]:

All those seeking to heal—or to remain healthy—need to reclaim the lost capacity for emotional truth-recognition.

Animals and young humans are highly competent at picking up on real emotional clues. If we lost that capacity as we acquire language, it is only because we receive confusing messages from our immediate world. The words we hear tell us one thing, the emotional data say something different. If the two are in conflict, one will be repressed… We repress our emotional intelligence in order to avoid an ongoing war with the crucial people in our lives, a war we cannot possibly win…

Full awareness would mean that we would regain our lost capacity to perceive emotional reality and that we are ready to let go of the paralyzing belief that we are not strong enough to face the truth about our lives. There is no magic to it. The blind person learns to pay more attention to sound than the sighted. The aphasic[2] learns to notice his internal reactions to words, since the cognitive parts of the brain can no longer tell him what the message is. Those internal reactions, gut feelings, are what we lost as we “grew up”.

Clearly, we do not need to lose language skills in order relearn emotional perception. To develop awareness, though, we do have to practise, pay constant attention to our internal states and learn to trust these internal perceptions more than what words—our own or anyone else’s—convey, What is the tone of voice? The pitch? Do the eyes narrow or open? Is the smile relaxed or tight? How do we feel? Where do we feel it?

Awareness also means learning what the signs of stress are in our own bodies, how our bodies telegraph us when our mind has missed the cues. In both human and animals, it has been observed that the physiological stress response is a more accurate gauge of the organism’s real experience than either awareness or observed behaviour…

…[pioneering Hungarian-Canadian endocrinologist] Hans Selye, made a compilation of physiological danger signals. … such as pounding heart, fatigue, sweating, frequent urination, headaches, backaches, diarrhea or dryness of the mouth; emotional signs such as emotional tension or over alertness, anxiety, loss of joie de vivre; and behavioural expressions such as unusual impulsivity or irritability and a tendency to overreact. We can learn to read symptoms not only as a problem to be overcome but as messages to be heeded.

Well, here are six exercises you might like to explore that will help develop a deeper understanding of the mind-body connection and empower you to navigate life's challenges more effectively.

1.  Mindful Body Scanning: a meditation technique involving focused attention on each part of the body to increase awareness and promote relaxation.

2.  Emotional Journaling: the practice of regularly recording and reflecting on one's feelings and emotional experiences to enhance self-awareness and emotional regulation.

3.  Breath Awareness: a mindfulness practice involving paying deliberate attention to one's breath to promote relaxation, concentration, and self-awareness.

4.  Body movement meditation: is a mindfulness practice that combines physical movements, such as yoga or Tai Chi, with conscious awareness to cultivate a sense of presence, balance, and inner peace.

5.  Sensory awareness walks: involve taking mindful strolls where you intentionally engage your senses, such as sight, sound, touch, and smell, to deepen your connection with the environment and enhance mindfulness.

6.  Progressive muscle relaxation: is a relaxation technique that involves systematically tensing and then releasing different muscle groups in the body to reduce physical tension and promote relaxation.

You've probably encountered awareness in different ways in your daily life already. Have you ever thought about how it shapes what you do and how you handle challenges? This month, let's explore the impact of awareness on our experiences.

And this is how ‘awareness’ shows up in my real life.  I hope you find it helpful.

·       While I am in my happy place- my garden – I love noticing the intricate details of the environment around me. It means observing the way leaves rustle in the wind, the various sounds of birds and insects, and the changing colours of the sky during sunset. This heightened awareness fosters a deep connection within myself and my happy place.

·       In a conversation with a friend, practising awareness means not just hearing their words but also understanding their emotions and body language. It involves empathetically connecting with their feelings, acknowledging their perspective, and responding thoughtfully. It is so called active listening.

Understanding our body's clues and being aware of our internal states is crucial for healing and maintaining good health. As we acquire language, we often lose the remarkable ability animals and young children possess to pick up on genuine emotional cues. This loss occurs due to conflicting messages from our environment, leading to the repression of either verbal or emotional signals. By reclaiming our lost capacity for emotional truth-recognition, we can regain our emotional competence.

So, you can see that awareness and Ortho-Bionomy are closely linked.  Ortho-Bionomy cultivates awareness by guiding individuals to be more conscious of their body's sensations, movements, and internal states during therapy—individuals learn to listen to their body’s sensations, identify tension, and understand their body's patterns and responses. It can take some time from session to session but this increased awareness helps release holding patterns that contribute to pain and imbalances.

 J. Fast

[1] Gabor Maté, When the Body Says No – the cost of hidden stress, (Melbourne: Scribe Publications, 2019), 266, 267,268.

[2] Aphasia—from Greek a (for “not”) and pha (“to speak”) —is the loss of the ability to speak or to understand spoken language. It is the result of focal brain damage, as from stroke.

September 2023

Embracing Healing with   Gabor Maté's   Seven A's

Today, I'm excited to introduce you to the wisdom of Canadian physician and author Gabor Maté and his Seven A's of Healing, starting with the first 'A' - Acceptance.

But what exactly does Maté mean by 'acceptance,' and how does it connect with Ortho-Bionomy?
Let's dive in!

According to Maté, acceptance is all about embracing our lives as they are. It means acknowledging the reality of our circumstances without passing judgment or resisting them. It calls us to release the belief in our own unworthiness and instead approach ourselves with compassion and curiosity as we navigate our inner world.

Now, picture the powerful synergy of acceptance with Ortho-Bionomy. It creates a nurturing space for personal growth and self-compassion. This involves a gentle, conscious connection between our cognitive understanding and physical sensations. It's about identifying, "reading," processing, trusting, and integrating. This integration empowers us to authentically embrace our bodies and lives, allowing us to learn how to integrate our experiences - physically, mentally, and emotionally - without harsh judgment.

But you might be thinking, "How can I put this into practice? How can I make this work for me?"
Well, I've got a plan for you! Here are seven exercises to explore:

1. Mindful Observation: Take a few moments each day to simply observe your thoughts, emotions, and physical sensations. No judgment here; just notice and then let them go.

2. Non-Resistance: When faced with challenging situations or emotions, let them be without trying to change or control them. Approach them with curiosity and observation instead.

3. Self-Compassion: Be kind and understanding to yourself, especially during tough times or when you make mistakes. Offer yourself words of encouragement and self-compassion.

4. Let Go of Control: Recognize what's beyond your control, and practice letting go of the need to control everything. Trust in the natural flow of life and embrace uncertainty.

5. Radical Acceptance: Fully embrace the present moment, without wishing it to be different. Accept both the positive and the negative without judgment.

6. Gratitude: Focus on the things you appreciate and shift your perspective towards acceptance and appreciation for what you have.

7. Forgiveness: Practice forgiveness towards yourself and others. Let go of resentment and allow healing from past hurts. Understand that making mistakes is a part of being human and choose to release negative emotions associated with those experiences.

Here’s an illustration of what ‘acceptance’ might look like in real life.  I hope you find it helpful.

Imagine you’ve been working on a project—either at work or in your personal life—and despite your best efforts it didn’t turn out the way you hoped. You might feel disappointed, frustrated, a bit defeated or a mix of all three!  How would it look if instead of dwelling on negative feelings, you chose to practice acceptance?

You might begin by acknowledging that not everything always goes as planned—setbacks and failures are simply part of life.  Then, instead of being hard on yourself or dwelling on what went wrong, you focus on what you've learned and how you can improve in the future. You let go of chasing perfectionism and you take hold of the idea that growth often comes from challenges.

By practising acceptance in this way, you're embracing and nurturing your own personal growth—not only developing resilience and managing your emotions but also beginning to see setbacks as opportunities for learning and improvement. Acceptance like this can increase self-awareness, adaptability, and overall emotional well-being.

J. Fast

August 2023

Ortho-Bionomy: Finding Harmony through Self-Discovery

In the realm of complementary and holistic healing, Ortho-Bionomy emerges as a gentle yet powerful practice that resonates with Bessel van der Kolk's profound insight: "As long as you keep secrets and suppress information, you are fundamentally at war with yourself… The critical issue is allowing yourself to know what you know. That takes an enormous amount of courage."

Rooted in the principles of balance and self-awareness, Ortho-Bionomy has offered a unique pathway to wellness since the early 1970s by fostering a harmonious relationship between the body, mind, and spirit. This therapeutic approach draws inspiration from the body's inherent wisdom and its ability to restore equilibrium.

Just as van der Kolk suggests, the journey towards healing and self-acceptance demands bravery. Ortho-Bionomy encourages individuals to embark on this transformative voyage by listening to their bodies' messages, releasing tensions, and embracing the truth that resides within. Much like the act of revealing secrets, the practice teaches us to unveil our body's hidden stories and address the underlying sources of discomfort.

Through gentle touch, guided movement, and mindful self-reflection, Ortho-Bionomy enables a dialogue between the conscious and subconscious realms. As we relinquish the need to suppress information and instead open ourselves to self-awareness, we embark on a process of reconciliation. This process aligns seamlessly with the teachings of Ortho-Bionomy, where the practitioner's compassionate touch serves as a conduit for communication between the body and the self.

In the courageous pursuit of knowledge, both van der Kolk's words and Ortho-Bionomy's principles converge. By embracing the truth of our experiences, we foster a sense of unity within ourselves, dissipating the internal conflict that inhibits our growth. In this intricate dance of self-discovery, Ortho-Bionomy utilizes existing resources to guide us towards a state of harmony, authenticity, and well-being.

J. Fast

November 2022

29 Reasons to Breath Through Your Nose

Humans are nose breathers

The nose is for breathing and the mouth is for eating.  We say to the kids you should breathe through your mouth as often as you eat through your nose!  The part of your nose that you can see on your face is only 30% of your nose.  70% is in your head and this is valuable real estate – nature doesn’t waste space.  Healthy humans are nose breathers and mouth breathers miss out on at least 29 benefits of nose breathing (see below) and will, in time, suffer numerous detrimental effects from this.  

Some people who mouth breathe do so from lack of awareness, however for others they are unable to for some reason.  If this is the case for you then I would encourage you to book a breathing assessment to learn more and see what can be done to improve your most basic function, your breathing, and therefore your health.  

29 Reasons to Breathe Through Your Nose

1. Gentle nasal breathing reduces congestion and swelling of nasal tissue and airways helping keep the nasal passages open, thereby facilitating nasal breathing and enabling all the benefits included in this list.

2. Warms incoming air to body temperature which is optimal for the lungs.

3. Humidifies incoming air, providing the lungs with around one litre of moisture per day.

4. Regulates and slows the air stream, maximizing exposure to the nasal mucosa and cilia (tiny hairs) lining the airway which provide a protective barrier against viruses, bacteria, fungi, allergens and chemical pollutants.

5. Stimulates optimal secretion of healthy mucus, keeping the airways moist, preventing the need to cough and throat clear.

6. Lessens the chance of sinus stagnation and infection by keeping the sinus membranes lubricated and functioning well.

7. Facilitates the production and inhalation into the lungs of nitric oxide, an essential bronchodilator, vasodilator and potent anti-viral, anti-bacterial and anti-fungal gas.

8. Enhances the immune system by triggering the release of antibodies that recognize and bind to bacteria or viruses in incoming air.

9. Provides resistance to the flow of air, resulting in 10-20% more oxygen uptake, helping to maintain elasticity of the lungs and ultimately the effectiveness of the heart.

10. Regulates breathing and reduces hyperventilation, minimizing excessive loss of carbon dioxide (CO2)during exhalation.  CO2 dilates airways and blood vessels and facilitates the release of oxygen from red blood cells (the Bohr Effect).

11. Optimizes the biomechanics of breathing, facilitating correct action of the diaphragm which plays many vital health supporting roles in the body.

12. Heightens the sense of smell, linking it to the limbic system, the seat of the emotional body, enabling more informed choices in response to the immediate environment.

13. Maintains hearing by cleaning the environment around the inner auditory tube at the back of the upper throat, keeping it free from stagnating debris.

14. Helps regulate body temperature by bringing air into the sphenoid sinuses and cooling the pituitary gland.

15. Enhances sleep by reducing CO2 emissions, helping to maintain balance in the nervous and cardiovascular systems.

16. Activates turning of the head and body from side-to-side during sleep, possibly reducing backache, numbness, cramp, and impaired circulation and promoting optimal rest.

17. Facilitates healthy movement of several head and neck joints and sutures of the facial and head bones, nourishing the central nervous system and helping to relax the neck and shoulders.

18. Contributes to balance by channelling air past the structures that mark the centre of the head.

19. Contributes to balance, posture and vagal tone by enabling a closed mouth posture with the tongue on the roof of the mouth.

20. Provides a clear passageway for drainage of excess tears.

21. Reduces the likelihood of snoring and sleep apnea.

22. Enables a closed mouth posture which promotes a healthy oral biome, protecting against increased acidity and drying of the mouth, and reducing the risk of cavities and gum disease.

23. Facilitates normal orofacial development by enabling a closed mouth posture with tongue on the roof of the mouth, improving both function and aesthetics of the face and jaw. 

24. Stimulates optimal sinus formation in childhood.

25. Optimizes gas exchange by bringing air into the lower lobes of the lungs where most of the blood supply is.

26. Regulates the nervous system and slows the heart rate as the lower lobes of the lungs are connected to the parasympathetic (rest/digest) branch of the autonomic nervous system. Mouth breathing tends to inflate mostly the upper lobes of the lungs, which are connected to sympathetic (fight/flight) nerve fibres.

27. Reduces anxiety and promotes a calming effect by regulating the speed of respiration and facilitating optimal inflation of the lungs.

28. More effectively engages the diaphragm and reduces over-use of the secondary respiratory muscles in the upper chest, shoulders and neck which in turn engage the sympathetic branch of the autonomic nervous system.

29. Deepens the connection to body and self, helping bring attention to the present moment, and promoting an innate sense of well-being.

“Remember: always try to breathe through your nostrils, and not through your mouth, because air must contact olfactory nerves to stimulate your brain and put it into its natural rhythm.  If you don’t breathe through your nose, in a sense you’re only half alive.” Robert C. Fulford, D.O.

Check your breathing health

Our breathing habits are a major key to health, immunity and good energy levels. There’s a simple test you can do to find out if dysfunctional breathing could be undermining your health.

A simple test to check your breathing health:
https://breathingclinic.co.nz/simple-breathing-test/

Author: Nicky McLeod, BA, MBIBH, Breathing Educator and Director of The Breathing Clinic, Nelson https://breathingclinic.co.nz/about/

(Adapted from an original list by Robert Litman)

July 2021

PROPRIOCEPTION - "THE SIXTH SENSE"?

More than five senses?

Thanks to our primary school learning, most of us can easily identify the five senses, including sight, smell, hearing, touch, and taste. The mention of a “sixth sense” leads some of us to ponder the supernatural, as famously portrayed by Bruce Willis and Haley Joel Osment in the Hollywood blockbuster by M. Night Shyamalan. Nevertheless, many of us are unaware that more than five senses help our brains and bodies process sensory information and interpret the world around us.

What is the “sixth sense”?

The sixth sense is known as “proprioception” [pro-pree-o-ception]. Doctor Karen Joan Suetterlin (National Hospital for Neurology & Neurosurgery) and Professor Avan Aihie Sayer (Director of the NIHR Newcastle Biomedical Research Centre), report (2014) that proprioception helps us interact with our environment by providing a sense of where our body is positioned in space. Activities such as taking a sip of tea with your eyes closed, or turning a page without looking at the book, rely on proprioception.

In 1826 Scottish physiologist Sir Charles Bell first identified connections between the brain and the movement of our limbs and in 1906 neurophysiologist Sir Charles Sherrington first used the term “proprioception” to describe these connections (Han et al., 2016). At first, it was believed these connections occurred in the muscles, tendons, and joints. However, evolving scientific knowledge has enhanced our understanding of how proprioception works to include response to stimulus (from sensory input), processing by the brain and physical output (Suetterlin & Sayer, 2014).

Our sense of position and movement in space includes four key aspects; the sense of position of our joints, our sense of movement (or kinesthesia), our sense of force (including tension, effort, or heaviness) and our sense of changing velocity (Agers et al., 2019).

Proprioception and our health & wellbeing

Suetterlin and Sayer (2014) report that our proprioception and specifically, our sense of joint position tends to be strongest in childhood and the teenage years, then gradually declines after young adulthood (although some studies point to the contrary). They highlight that impaired proprioception can have a severe impact on motor coordination, our posture, our ability to regulate the force we use when executing movements and can contribute to increased falls, particularly as we age.

How can we enhance our “sixth sense”?

There are many documented ways to improve our proprioception (this list is by no means exhaustive). Firstly, Suetterlin and Sayer (2014) note posture training and Tai Chi can have positive benefits for proprioception. Secondly, Andrea Salzman who holds a master’s degree in physical therapy, maintains that a combination of active movement and balance training alongside passive movement training can be helpful (Salzman, 2017). With active movement training you move your own limbs, whereas with passive movement training, limbs are moved by an outside force (a machine). Suetterlin and Sayer (2014) describe exciting new avenues of therapy which use movement training alongside cognitive training, in an effort to train our brains to cope with new sensory information in new environments.
Contributor: Kelly Radka

Sources: 

Ager, A.L., Borms, D., Deschepper, L., Dhooghe, R., Dijkhuis, J., Roy, J-S., & Cools, A. (2020). Proprioception: How is it affected by shoulder pain? A systematic review. Journal of Hand Therapy, 33(4), 507-516.  https://doi.org/10.1016/j.jht.2019.06.002

Han, J., Waddington, G., Adams, R., Anson, J., & Liu, Y. (2016). Assessing proprioception: A critical review of methods. Journal of Sport and Health Science, 5(1), 80-90. https://doi.org/10.1016/j.jshs.2014.10.004

Salzman, A. (2017). Five evidence-based ways to hone proprioception. Ausmed. https://www.ausmed.co.nz/cpd/articles/proprioception-training

Suetterlin, K.J., & Sayer, A.A. (2014). Proprioception: Where are we now? A commentary on clinical assessment, changes across the life course, functional implications and future interventions. Age and Ageing, 43(3), 313-318. doi: 10.1093/ageing/aft174

My comment:

I see Ortho-Bionomy as a bridge between conscious and subconscious tracing mechanisms, enabling us to maintain our current state of being, or after experiencing a surgery, injury, or trauma or having chronic conditions.

Our body, the anatomy and physiology are very complex which has evolved over time. We have always been curious by its complexity. Nowadays scientists are able to explain complex processes by discovering new facts such as proprioception. These facts are helping us to better understand how our body works, and which mechanisms in particular play a role in one or another physical event. The importance of understanding our body’s complexity becomes even more important when we suddenly or gradually lose different physical abilities.

I would like to invite you on a little discovery with me. In talks that I give to clubs and groups I briefly mention the terminology “proprioception”. In this newsletter I will go a little deeper and give you a better understanding of how proprioception occurs in our daily life and why Ortho-Bionomy works to improve it.

Alan Fogel, a professor of psychology, defines proprioception as the “psychology of self-awareness”.

HOW DOES THIS RELATE TO THE PRACTICE OF ORTHO-BIONOMY?

Ortho-Bionomy works with proprioceptive reflexes. These reflexes are governed by how we feel in general – including being aware of things like having a full bladder – our 5 senses: sight, smell, touch, hearing, taste, as well as our sense of physical awareness. 

Did you know we have over 600,000 sensory receptors in the skin alone?! Our body is constantly receiving information through sensory receptors. The amazing thing for me is that all this incoming information is being processed in the brain whether we are awake or asleep, whether we are conscious or unconscious in any particular moment. All this incoming data needs to be received, processed, interpreted and responded to. 

Proprioception works to maintain our physical balance (equilibrium) and homeostasis (the self-regulating blood and lymphatic flow in the body).

In summary, Ortho-Bionomy works with proprioceptive reflexes by stimulating the brain to reconnect with the body; to re-calibrate, re-organise and re-balance; reminding the body how to regain its ability to function at its best. For this to occur it is essential that as your OB practitioner I create an environment that is safe and comfortable for us both. 

When a client is feeling relaxed, safe and comfortable they are more aware of what they are feeling during the session therefore more likely to gain the most benefit from it.

Creating this environment is crucial to the success of any session and is my number one priority before we begin.

J. Fast

November 2020

Topic this month is Neuroplasticity

What is neuroplasticity? Basically, neuroplasticity is the capacity of our brain to adapt when encountering new experiences. Did you know that our brains can “reprogram” themselves?

I believe we are connected to and influenced by everything at the physical, mental, emotional and spiritual level. At times these connections can feel magical.

Synthia Satkuna, a Canadian postgraduate student in psychology and writer, reports that this ability of the brain to “reprogram itself” (neuroplasticity) depends on interaction between our genes and our environment. Major changes in our brain’s ability to adapt occur during childhood, puberty, when learning new skills/knowledge, following trauma or injury and during cognitive decline (as may occur with age). 

Satkuna states that trauma can have a profound impact on our brain’s neuroplasticity. In other words, trauma or injury can cause changes in our brain’s ability to adapt or respond appropriately. Different areas of the brain can be affected by trauma, which can lead to different outcomes. Satkuna provides some interesting and simplified examples of these outcomes. For instance, if the Prefrontal Cortex of the brain is affected by the trauma, we may not be able to think analytically. If the Anterior Cingulate Cortex is impacted, we may be unable to control our emotions, whereas if the Amygdala is affected by trauma or injury we may be unable to regulate our fear. 

So the question remains, if we cannot avoid trauma or injury altogether, how can we minimise their impact on us? Satkuna suggests having supportive family and friends around you & trying to avoid relationships which may be causing stress or trauma. Hand in hand with this, is awareness of your “triggers”; these might be people, places or contexts. 

Satkuna maintains it is important to acknowledge your feelings when experiencing trauma. As such, mindfulness training and therapy or support groups may help. It can be very useful to have the perspective of a third and “neutral” party. Further, as you seek to mitigate the impact of trauma, it may help to control your exposure to it in the media. If possible, try activities to distract yourself from stressors such as sports, hobbies or volunteer work. In the case of trauma in children, it is best to seek support based on advice from their physician, social worker or therapist.
Contributor: Kelly Radka

Source:
Satkuna, S. (2020, August 7). Our brains are neuroplastic. Trauma ruins it. [Online Article]. Medium. https://medium.com/preoccupy-negative-thoughts/our-brains-are-neuroplastic-trauma-ruins-it-4b8cba734367 

My comment:

For me the importance of this article, written by Synthia Satkuna, is the complexity of our brain. We need to maintain a sense of self-awareness in order to effectively manage our responses to events and experiences. Questions to ask ourself, that may help to achieve enhanced self-awareness, might be:

What do I feel when I am upset? Where is this specific feeling taking place in my body? How can I access or identify what I feel? How can I describe what I feel? How does it change my mood, body posture, or tension in my muscles? Is my body tension after an incident/episode/occurrence affecting my behaviour, and if so, how? What support resources do I have? How can I access my support resources? Do I need help? When do I need help? 

Better education leads to better understanding of how our body works. We may gain better understanding from our family and friends or by accessing a broader support via physicians, social workers or therapists. We can reach out to these sources to improve and maintain our health or support our well-being. 

As a practitioner of Ortho-Bionomy I see this practice as important basic work which ideally starts as soon as possible after the experience of an injury, surgery, trauma, giving birth etc. Bessel Van Der Kolk, in his book “The Body Keeps Score”, brilliantly describes how the body remembers tension, memories, actions, interactions, incidents and experiences. When working with a client I can feel this. It confirms to me the importance of each one of us being more aware of how and what we are feeling on the ‘inside’ in order to respond most effectively to what is happening in our ‘outside’ world.

Once we are able to achieve this greater awareness we are in a stronger position to build new memories and pathways as described in Synthia Satkuna’s article on neuroplasticity.

J. Fast