• Natasha botbijl

Fundamentals of ditching the Anxiety of February and Grounding your energy

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TRANSCRIPT Speaker 1:0:09

Welcome to the quantum life podcast brought to you by your hosts , YYC massage therapy and coaching Natasha and Lee Botbijl, where we come to you raw and organic every week with an in-depth look at everyday healing.

Speaker 2:0:28

Our first ever podcast, featuring myself, Natasha and Lee , owners of YYC massage therapy in Calgary, Alberta. We're coming at you raw and organic , chatting about health, nutrition, and mentality in order to help you live a more powerful life. So starting with L ee, tell me a little bit about yourself and how you got started and how long you've been practicing for.

Speaker 3:1:01

Yeah. My name is Lee Botbijl, and I'm a registered massage therapist specializing in myofascial unwinding, which is a neurological mind, body connection, physical modality that involves breath, work, mindfulness energy systems, as well as physical movement. It's been fascinating my attention for eight years now. It all kind of started with a journey of my son and the medical route where he experienced this birth trauma, and there was a lot of unknowns so I had to go into the realm of the unknown. Later on, I got another child, my daughter Cadyn, and she's eight years old now. And so my son's 10, his name is Jeremiah. My daughter is eight. Her name's Cadyn.

Speaker 2:1:45

So for those of you that are listening , uh, Lee and myself, we are married and we run our practice together. Uh, he deals a lot with the bodywork and the energy work around things. And , uh, and I like to stay in the , uh, the mental side of things more with , with how our, our brain works and what makes us do the things we do. And then we're both really into nutrition. So , we will chat about that as we keep going throughout all of these. Yeah. So we're going to focus today a little bit on the anxiety side of things, how to not necessarily eliminate, but reduce the amount of anxiety we all might be feeling at the moment, and how do you actually, you know, work with that in our body, in our, in our mental state and everything around there, we're also gonna talk a little bit about how to gain some confidence within us and what that might look like and feel like , uh, as well as grounding. So those are kind of the three things we're going to cover today. I think it's going to be a lot of fun. Definitely gonna get to enjoy it. So tell me, you know, love what are some grounding techniques that one could do for themselves in order to stay grounded in the moment from your point of view.

Speaker 3:3:03

Grounding, it's a whole therapy realm. There's so much studies and science and theories about grounding, but basically it's about aligning yourself to gravity because what is, yeah. I mean, that's what it is. So, and , yeah, so there's some techniques we can do to align our bone structure to gravity, and that's a grounding technique. We can go barefoot outside. And so there's science about our toes and our skin and our feet touching soil for 30 seconds to a minute and a half, and actually having a physiological benefit with the microbes and bacterial cultures and things like that as well as up electrical component and people are noticing. And so it helps with , uh , immune function. It helps with inflammation, those kind of things. And it doesn't take too long. I mean, plus you get the fresh air and all the other stuff from, from going outside, but you don't have to go outside. The people have made ways you can do it inside and we can do it through nutrition as well.

Speaker 2:4:07

I think there's actually a few things on there. So first of all, with the grounding and going outside and earthing, they call it right, would be used by computer geeks. So to say, they have used that style of grounding for a while to discharge yourself as its called. And, and , uh, you used to be in that field a little bit. So the fear of static electricity.

Speaker 3:4:35

Computer components do not like static electricity and random power

Speaker 2:4:42

And we carry a charge. So yeah.

Speaker 3:4:44

Friction and energy creates electricity. It's a bio electricity in the body, but this can translate to a static electricity, and then it can even leave your body, which we've seen. You touched that door knob and zip. Oh , where did that come from? Suddenly there was lightening between you and him .

Speaker 2:4:59

Yeah. Or when your hair goes all up, I know Cadyn, she , jumps on the trampoline her hair is just like a full spike. So yeah, it's definitely a thing and when you do ground outside, it helps get rid of some of that excess . Yeah. And then there is, like you said, indoor things for those of us that do not like the cold, like some grounding mats. Yeah , yeah , yeah . Um, I think Earthlight is a really good product. So if you are wanting to stay in doors earthlight as is the products we use in the house in order to stay grounded, we have a couple of grounding mats. They do have them for your bed. When you sleep, they have them for laying down. I think you actually keep one in your treatment room, don't you?

Speaker 3:5:40

Yeah. I like to stay grounded when I'm working with clients. And so it helps keep my energy levels up, otherwise I tend to take on, I guess, a lot of unwanted or negative energy from people. I mean, we all do throughout the day, we get something called dirty power. If you're really an audio file, you're into high quality sound equipment like myself, then you might know what that is all about. People are learning more about dirty power, but it can happen in electricity in your home, but it can happen in your human body.

Speaker 2:6:09

Yeah. That's fascinating. And any , um, anybody can do it from a baby to anybody with mobility issues to , um, uh , an older adult. Um , for instance, we just, you just, it's kind of like exactly. And back in the day, picnics were a huge thing. Maybe not so much anymore, unfortunately I've noticed, but , uh, but that hopes in the grounding aspect . So if you're able to get out and do a picnic for a few hours, you know, once a week, a couple times a month, then take off your shoes and just kind of chill out on the grass, great way to ground yourself. I think that's, that's perfect. Uh, as far as, you know, the , the mental side of grounding, that's , that's a great way. And if you can bring a meditation , uh , with you or a breathing exercise, those are some other great ways to ground

Speaker 3:6:57

Slowing down the breath. So there's a few techniques people use when they're , uh, in the cases of anxiety, they've noticed that essentially it's fast thoughts in a fast heart rate. And so first we have to get control of our breathing and control of our thoughts and our heart rate. And at first they seem quite intangible and hard to grasp, but now science has gotten a few easy to use techniques, so they can take maybe a couple of minutes, two to four minutes, and you can really change night and day, like , like switching a light switch or changing a radio station. You just can flip the channel in a , in a couple of minutes

Speaker 2:7:30

Just by breathing. Yeah. And that can change

Speaker 3:7:33

Your life because then you didn't do the stupid thing that you shouldn't have done. And then it didn't cost you and on and on, it goes.

Speaker 2:7:39

Yeah, exactly. And it can be as simple as just doing 10 breaths in a , in a sequence, what would you say is the best if you were to do say only 10 breaths, like a minute of an exercise in the day,

Speaker 3:7:51

Two seconds to a minute. And so a great way that people say, as you breathe into your nose, and then you can breathe out through your mouth. If you're wanting to clear stress or out through your nose, if you're just wanting to keep , uh , keep cultivating more energy. So they say circulating it. Okay . And then other ways as you want to lengthen the exhale they found when the exhale is twice, as long as the inhale long exhale, it calms down the vagal tone, which is tension in the neck and the nervous system to gestion. So this also even helps with like irritable bowel syndrome, upset at Tommy's heart arrhythmias , those kinds of things. And so on the exhale to , to help , uh, how long exhale people, hump, and the tones are fun. It's kind of like singing and it stimulates the, the spine and all of the lung tissues and everything around there. So it gets a lot of the energy moving. And the issue with, with a lot of things is once we get into a state, we feel stuck in that state. And so here's a great way to shift that state with the simple tools that you can remember, so you can breathe into the nose and , um , or you can go, Hmm .

Speaker 2:9:03

The humming . That makes a lot of sense. So those are the options, and it's very grounding grounds you in the moment. You can do it throughout the day, less than a minute, like you said, 30 seconds to a minute.

Speaker 3:9:14

I won't even ask the , no , you go for a breathing break breathing. You got to go do 10 breaths. Hang on.

Speaker 2:9:20

Very, very true. Oh my goodness. And kids can do it too. So again,

Speaker 3:9:25

And the key they say is also full breathing. We tend to shallow breathe. And so we want to make sure that we're breathing into our bellies and the ribs and making the chest expand a lot of times when we get depressed or anxious that chest rolls or caves in. And so it actually reduces the physical space that your heart can move in and that your lungs can absorb the oxygen.

Speaker 2:9:46

Yeah, I will. Exactly. You do you see a lot of clients in that state, right ?

Speaker 3:9:50

Yeah. Most people are shallow breathers , uh , even science, et cetera. Uh , 90% of people are shallow breathers and they say, when we get stressed, we start to breathe more shallow. The more stressed the lungs, the connective tissue actually gets tighter and tighter. And so it it's like a balloon and the balloon gets less than space it deflates over time. And eventually it's hard to put new air back in.

Speaker 2:10:14

Yeah, exactly. It's always interesting. Cause I know a lot of therapists are even talking about that breathing and the meditative state and just being in your, like, allowing yourself to be in your body is providing so much , um, health benefits, you know, somatically and you know, just mentally like it's, it's amazing what just doing that throughout the day. Can you do for yourself? And just, even if you don't even have to fully be present to do it, ideally you want to be though, you want to be like, if you can find a spot where you in the day where you can like lay down, feel your body move into it. Yeah. That would be ideal. But if you can't, if you're cooking, like let's say dinner is a as a mom or a woman or even a , a man cooking dinner in that sense, they , uh, they have a few seconds in between, you know, roasting those potatoes and getting the chicken in the oven, take some of those breaths, you know, do it.

Speaker 3:11:09

That's why the breadth is such an important tool because they say, when we're in anxiety, then we're in our thoughts. And so thoughts are never of the present moment. They're always out of some past event that happened or there have some future event that we're going to happen. And so by breathing, breathing only happens. You can't breathe in the past and you can't breathe in, Oh, I'm going to breathe later. You can only breathe now. And so by breathing, it's the one thing that you can, you can start guiding your attention and your focus, even if it's only half half focus, as long as you're not driving a car or operating a vehicle or underwater or something silly, of course . Uh, yeah, it's a great way. The breath just brings you back into it .

Speaker 2:11:48

So those are some great ideas, you know, the grounding outside, taking some moments for some of that, whether it's breathing, you know, in the nose coming out or just letting it exhale out of your mouth, just for grounding more. So doing, doing those kinds of things. So that's amazing. And it's good for all mobilities. Yeah .

Speaker 3:12:04

30 seconds to four minutes and several times, right ?

Speaker 2:12:07

Yeah . Just throughout the day. And uh , and kids can do to, you know, get them on board . So how, you know, right now I know with COVID 19 and everything going on, it's a really hard time for a lot of people out there. And you know, one thing is how can, how the keeps coming up is how can we connect with others right now? What, what might that look like in today's world? Because one thing with being grounded and, you know, ditching that anxiety feeling, you know, becoming, you know, more confident in our day-to-day living is that connection with others that has been psychology, psychologically proven to be needed as , um, as humans really at the end of the day, we need that. So what right now might be a way to feel connected with other people. What , uh , do you, do you have any suggestions on that? Yeah .

Speaker 3:13:00

I saw a great way. People are getting connected is through online, like zoom meetings tele-health so it's kind of things and we're doing , um, she gone class breath work and they're finding it's even if we're not in the same physical space, the fact that we're doing the same exercises at the same time together has this profound effect that a lot of people didn't anticipate happening and it's been consistent reported that as people are doing these things, it's , it's a great way to, to meet some of that need, obviously touch and physical in person is very important. And, but that's being limited lately.

Speaker 2:13:40

Yeah, exactly. And it's, it's interesting how much we, it is beneficial, even if it's just online, like , but live online, I think is a key component. So yes, it can be recorded and you could be watching people on like the prerecorded shows or YouTube or whatever you're following behind, but having that aspect of being live in a workshop or a live online, or , um , some version where there is that , uh, not necessarily , um, kinesthetic, cause you're not really touching, but that ability to feel the other's energy through the screen,

Speaker 3:14:18

The energetic component we get, we can't quite explain it so much yet, but there is a difference.

Speaker 2:14:23

Yeah, exactly. I mean, it could be, you know, and if you need it , it's as simple as video facing a friend, if he really needs something that's , that's tangible right now, video face like a friend or a family member and spend a few minutes with them. I know we , um , over here at YYC massage are thinking of starting up a , uh , weekly workshop over zoom. Uh, like you were mentioning with the cheek gong, even just like a Q and a session. Uh , we used to run dinner with a therapist, which was more of an in-person event, but , uh, we are thinking of going more into that digital realm. So, you know, watch for that kind of a thing, attend those, find some free things like that, that you could do it doesn't have to be , um, a cost for you. Uh, and you can do those from your phone. You can do them from your iPad. You could do them from your computer, you name it. Uh, one of the fears though with doing that on , um, on the screen is the screen time alone. And I know you probably have some stuff about this love is , uh , the blue light and the filters and , and what kind of things should we watch out for in that regard? Is there, you know, I know those, the glass, the glasses, I think you've shown me, like, tell me a little bit about how things we could do to, to help our eyes and our body while we're spending that extra screen time.

Speaker 3:15:35

Yeah. A lot of times now that we're spending more time in front of streets , we're neglecting our posture and our eye health. And that seems to play a big role on balance and things like that. So what seems to happen is if we get too many light waves and overstimulates parts of the brain and you just get tired, but what we can do is as people mitigate those, they have like things called blue blocker glasses, which will block certain waves and can help also improve sleep. And then you can even stimulate your circadian rhythm with , uh , specifically having a green light , uh, to turn on in the morning that helps stimulate serotonin and suppress melatonin. So it's helped people reset, for example, in things like jet lag, where they just have a hard time getting up. I know we're not necessarily experiencing so much jet lag these days, but it does help to create a good sleep habit. And oftentimes when we have insomnia, it's not because of our bedtime per se , per se. It's because of the waking time is harder. And so that's why we wake up. We're tired. We need our coffee just to get going, but the light can actually over time replace that. And it's been set on to, to improve , uh , uh , mood light, light plays a big role in mood regulation. And so by inhibiting certain bands not getting over overstimulated and encouraging other light has proven to show a neurological benefit and mood animals .

Speaker 2:16:57

Yeah. So when you're spending more time on the screen, just be aware that there are things you can do in order to , um , negate the negative effects of it. Cause I know that as a concern that we've, we've heard voiced along amongst our clients let alone,

Speaker 3:17:10

Even the Apple devices and computers now have these little filters you can just enable and they're even connected to the, your location and where the sun should be in all this natural stuff. Okay.

Speaker 2:17:22

Yeah . So maybe if, you know, if you're on a computer or your phone, see if your device has something like that, that you can put into place in order to help. Yeah . And I know there's things like , um , I G gong and , uh , myofascial massage that you could do on, on face, on the face in order to help those things .

Speaker 3:17:42

I exercises that have been very, very profound. People have gone from where they needed glasses to not needing glasses. They went from being blind to seeing us there's really good exercises. This is over like a four week period. People were able to , to improve their iHealth significantly.

Speaker 2:17:59

Yeah, exactly. And so there's many things you can do and we can dive into those things a lot later as well in other podcasts, I mean, this is just our first podcast. It's kind of fun. Uh, so one other thing around that is, you know , if you are experiencing anxiety and just to go on the eyes part of thing , um, do you mean lateral eye movements can be very helpful in , in moving you out of those States? Yeah . So helping deprogram. So do you mean the , uh, the , the up and down lateral left and right. Yeah . Sorry.

Speaker 3:18:29

It's proven to show , uh, for negative emotions people. Yeah. So yeah, she gone practice around that

Speaker 2:18:34

And , and the reason behind it is it's, it's, you're moving, you're even just going for a jog is helpful, but if you can't go for that jog, doing those lateral aligned movements are very helpful. Yeah. So that's one way to , right .

Speaker 3:18:46

Going back to the grounding exercise, just, just doing something to depressed or anxious, we get that freeze response where we just don't do anything.

Speaker 2:18:55

Exactly. Exactly. So that's something , um , as well that to keep in mind , um , useful. So one last thing I kind of want to chat about , uh, with you is on, you know, confidence. So another thing that , uh, that's important right now is just being confident in ourselves and our abilities. We're not out in the workforce. Like we used to be at the , the office. We're not, you know, necessarily at the school, like we used to be for the young ones. We're not, you know, things have changed so much in how we manage our day-to-day life and what we're doing. They, you know, it's good sometimes just to ground ourselves back into what it's like to be confident in what we're doing, where we're going, how we're interacting day to day. Uh, so you know, how, for instance, do you suggest somebody might combat some anxiety around feeling confident or like, what did you do love to , uh, to build your confidence up over the years?

Speaker 3:19:53

Confidence is a kind of funny thing. And I like to look at it from a reverse perspective. And so confidence is basically a non fear response. And so to be not afraid is confidence. And to be that way, you have to be well grounded. That's for sure. Yeah. You have to be grounded. You have to be sure. And by doing a few easy tasks over and over again, such as like the breathing techniques, if you, things people have, like, when they do speeches, they have like little paperclip something to keep them , uh, not thinking about their inner critic, that , that voice that seems to pick up. And it sort of [inaudible] in the back of your head while you're trying to do a thing. And that seems to be the biggest obstacle for confidence is you , we're not aware of this need [inaudible] engineer that comes up. And then when we are, we're more annoyed by it. And then we get, and suddenly we can't all those negative thoughts. And they're the thing that causes the anxiety, right?

Speaker 2:20:52

Yeah. A little voice in your head that talks to you, not always the nicest

Speaker 3:20:56

Here's where some of that breathing comes in because it's helps condition and just tune out that voice and tune into the right voice.

Speaker 2:21:03

Yeah . Yeah, exactly. And that's, you know, I think the most important part about building up confidence is when you notice that voice coming up, that inner voice in your head, it's not so pleasant, you know, stepping into maybe doing the grounding technique, going outside barefoot for a bit and just breathing in some of that fresh air and , and letting it out and grounding in that moment. Or if you're in the, you know, in a meeting it , um , on the virtual office and you're feeling a little anxious cause you, you know, you're not at your normal space, you're, you're doing things you're not used to. And you need to, to ground back into that moment to rebuild that confidence in you and get rid of that ugly voice that you might have going on. You know, that's the best time to start doing some of the things we just talked about in this podcast. So that's a , I think, yeah, I think that's a great way to do it in a great round, like rounding of , uh , of the episode here that we're doing. So , uh, with that, I think, you know, we should, we should end here and , uh, and just I'm thinking the next next session , uh, that we could be talking about things like , uh, how to support our friends and family right now during this , uh, this COVID-19 pandemic that we got going on. And, and maybe some, some other techniques that we could do , some other, you know, mobile, physical techniques and some, some thought patterns we can get into around anxiety and confidence building and , uh , and keeping ourselves grounded this month. Yeah. So, perfect. Well, this was tons of fun. And , uh , thanks for listening everyone. Thank you guys. We'll see you .

Speaker 1:22:38

You've been listening to the quantum life podcast with your host Lee and Natasha Botbijl and don't miss an episode by finding them online and make sure to like, and follow them on Facebook. Thank you for listening and go live empowered.

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