Відео

I think being committed to have small wins. In other words when I did the exercises and my brain fog left, I did more of those exercises and my symptoms left. that gave me confidence that I was in control of this illness, not the other way around. If something triggers your symptoms, do polyvagal sandwich like your life depends on it, attack that trigger, when you get relief you Gai more confidence. thats how I did it.

@@Roberto-Escobar Thank you for your answer. I'm actually pretty good now. That's one thing that scares me. My first Covid infection was trauma, wasn't it, an ambulance came for me, etc... However, I now know that it wasn't from Covid, but fear generated my symptoms. Still, I feel that I haven't yet been able to process this trauma that happened during the Covid era and this fear is fueling my anxiety. I want to win, but if someone sneezes next to me, I immediately explode. Can this fear be overcome?

@@Kovek1988 you are on the right path. acknowledging and reminding yourself covid didnt cause this is the first step, which is what you are doing. When I would get sick I would get back on my exercises because I knew naturally I was a little more afraid. when you get sick a few times after and notice that you dont relapse you will lose that fear. its juts getting normal sick and it sucks but you dont fear it like you are going to get long covid. if you feel liek you have PTSD from this, most do, try EMDR. gold standard for PTSD

@@Roberto-Escobar Thanks to you. I think recognition was the biggest step. I'll get over it somehow, I'm just looking for answers from people who have faced this and overcome the fear.

Polyvagal sandwich ?

⁠I mean it’s sounds more like a strict training plan than relaxation. In your older videos it’s sounds much more relaxed

@@amdeichgescheitert5779I totally get the confusion. So you don't want to put expectation in your life. You don't want those stressor u have no control over. But when it comes to doing the Polyvagal exercises you need to be strict about it. Why? Because your nervous system is in shut down phase and is giving you symptoms that prevent you from ever feeling like you want to do these exercises. It's hard to do the breathing or laughing yoga when all you feel is extreme fatigue, brain fog, and dizzy. It will be rare that you will feel like doing these exercises. And if you do it only when you feel like it, you won't heal. You need to keep a strict routine. Also being flexible and not hard on self when you feel like u fall short. For example ur plan is 10 min breathing but u fall asleep 5 min in, it's okay, laugh and try again another time. Be proud of yourself that you did 5 min. But try again, and again, and again until u can do the 10 and then increase time. During the time in between do things u enjoy, laugh, sing, whatever you have capacity but purposefully "playing" is important. Hope that makes sense.

It makes sense. But it wasn’t just a hint that even when we learn about the toxicity a being a type a person. In the end to a certain degree we will use some of the habits for good but without the self harming perfectionism

@@amdeichgescheitert5779 the key difference is self compassion. Very big different when being Type A is very self abusive. How do we know which one we are being towards ourselves? Two things. Listen to your self talk. Or be aware of your emotions. Shame or guilt or feel helpless comes from self abusive talk. Feel relaxed, happy, joyful, comes from a self compassionate self talk.

Any Disney music as long as there is music in background and singing voice. Not just instrumentals.

No Wim hof breathing. Opposite, slow breathing and exhaling through pursed lips and it being the longest portion in your breathing. Cold plunging is okay. Wont cause any permanent improvement. Your thoughts are more crucial. Hope it helps. Appreciate the love. ❤️

Stress upon the nervous system is the challenge in all this.

I dont know her true and real story

Let me address a few things. You want to look at your baseline. Let's say your baseline is being functional in life. BUT when you go shopping it triggers symptoms then thats the first thing I would apply polyvagal sandwich. I would not even bother jogging. First attack the lightest trigger you have.. In this fake example lets say its shopping. I would do breathing 20 minutes prior to shopping, listen to Disney music while in the store (and constantly talk to myself "hey you got this Rob, you are safe, breathe deeply and slowly. you got this. You are not. in danger. smile rob. smile. You are doing great! "). then when I leave the store I would do another 20 minutes of slow deep breathing through pursed lips. You repeat this process until you go shopping and have no symptoms at all without the breathing THEN you proceed to go to your next lightest challenge (that may be jogging). You are having post exertion malaise. I wouldn't increase activity with symptoms. Symptoms = nervous system is triggered and believes it's in danger (this is not logical, your brain has an error in wiring, it is stuck in danger. Doing more will just make it believe you are in danger and give you more symptoms). Hope this helps and makes sense. ❤️

Thank you! ❤️

maybe

You are very welcome. Hope it helps on your journey.

your welcome! 🙏

thank you!

The simple answer is really only the last piece of healing, which is polyvagal exercises. I have a video on my channel just explaining those exercises. the long answer is dealing with my childhood trauma (you dont need long therapy sessions only extract toxic beliefs from those experiences that we continue to live by without knowing), setting boundaries with people, not being a people pleaser, releasing expectations.

We are trying 👋🏻

Laughing yoga is very powerful

TY

This is probably the hardest part. the emotional work. Really thinking to yourself. Being introspective.

I had the same issues. Waking up was rough every morning. Your NS is random and spontaneous. I wouldn't over think it. I would stick to the polyvagal exercises and being kind to yourself mentally.

Same worse morning better at night .but mine from jab

You are very welcome! Thank you for taking the time to share your loving words. Dont give up!

You are welcome! 🙏

You nailed it on the head! releasing baggage, stressors, beliefs that cause stress and changing our value system are crucial for healing. You can do all the polyvagal exercise work and it wont work if those things are not dealt with. My routine was simple (this was after doing childhood trauma work, mindset work (sounds simple but many steps to change this), self talk work): Wake up whatever time I wanted (at this point I had no work, many people say "wow your lucky, thats why you healed". The house relies on me financially so it wasn't easy but I had to accepted that I wasn't getting better. I tried to work as a bedside nurse and fell apart on the two days I returned). So I woke up whatever time I wanted. No alarms, no technology to check how my REM was or HR monitor to see dips, or SP02 monitors to see how I did during the night (I had all these gadgets but they were stressing me). I woke up and right away, it did not matter how severe my symptoms were. I smiled, grateful to be alive another day. I really felt the gratitude. I did brain "retraining" or brain visualization. I imagine the beach and I would close eye yes and smile. This Took about 30 seconds after waking up. I then would go do yoga (on the floor only) for 20 minutes. Then meditation for 20 min (I stopped this at some point because the fatigue was just making me sleep), and 20 min of slow breathing (inhale, hold, exhale longest portion through pursed lips). I would take a shower and would do laughing yoga (warm showers would get my POTS really bad, so this allowed me to shower in warm water without symptoms) 10 minutes. Again I would constantly do this brain retraining. I would imagine the beach with sunsetting and face the sun, and I would smile and I just felt gratitude. I did singing of christian music I love. Mid day I would do another 20 min session of breathing exercise. I focused on not doing things I didnt want. I did NOT help my wife with chores at all ( I explained to her why), has to do with triggering your inner Childs rage, which can cause symptoms (this is from mind body syndrome). If I wanted to watch movie I would, if I wanted to read I would. I did whatever I wanted without being self critical of myself (this took to learn how to self parent myself). Before bed I would do 20 min of yoga, 20 min meditation (again I removed this because wasn't working as effectively), 20 minutes of breathing. Keep in mind while doing all these exercises I did not ruminate on negative thoughts at all (even though I had many opportunities and reasons to do so). I had to truly accept my life. I remember thinking if I dont work within a certain time.....we may seriously go homeless.......and I said to myself "Rob can you do something to change that? every time you try to work or push you get worst......theres literally nothing you can do.....". So my guilt went away and I said if we go homeless it wasn't my fault, it was this stupid illness (I didnt know if I could heal at this point). That extreme acceptance was key. It's like hitting rock bottom and having no choice but to give up on stressing about life. I hope this painted a picture.

@@Roberto-Escobar thank you so much for your time and effort! I loved your answer! And I see some aspects that I could definitely integrate more in my routine. Keep up your good work, you’re helping us all out of this 🥰

Absolutely you can recover. You are worried because you are afraid of your symptoms. DOnt be afraid of them. The best to lose fear of them if by doing the polyvagal exercises until you feel improvement. You have to prove to yourself this works by doing that work. Only do exercise once you are symptoms free and functional in your normal day to day life. If you are bed bound I would not recommend exercises. if you are triggered by going to work or grocery store I would not work out. BTW POTS hands down the worst symptoms. None of these things cause permanent damage. me and many others are proof of that. But you are believing whatever thoughts you are having when feeling symptoms. Dont believe them. You would be believing a lie. Hope that helps.

@@Roberto-Escobar thank you a lot Rob, my baseline from May until now has been improved from 2k o 6k steps a day after I followed your theory that purposely walked a bit more, then doing polyvagal exercises, it worked for me...However, I think Iast Thursday I did 10k steps, which triggered extreme tiredness and POTS, my heart rate is very high.... That is why I dont know if this time Polyvagal exercises would work for me because of the symptoms....

@@智姐带你看世界why are you trying to get to 10k steps ?

@@Roberto-Escobar I over did because I was not feeling tired on that day, also had doctor's appointment and I didn't monitor my steps closely, then the next day and afterwards I feel "the crash" coming back...

@@智姐带你看世界 why are you monitoring steps in the first place? Why over do it on good days?

Appreciate sharing your experience. My approach is a little different BUT I believe everyone has to accommodate and create their own approach to healing. Almost all of my clients that I have worked with created their own techniques and routine, but the foundation is the same.

I do not recommend monitoring any vitals unless MD recommends it. If you are sure you have LC then it's pointless. Monitoring vitals will just trigger fight or flight and give you more symptoms. I am not sure why with Long Covid people have their breathing affected despite X-rays and MRI showing no physical damage. But I assure you once you calm the nervous system your breathing will improve. Big crashes and low oxygen means. nervous system is still not regulated. More work needs to be done.

@@Roberto-Escobar ignore my comment on the other page I do deep down believe this after 3 1/2 years of being fucked yet making steady improvements for sure but still I’d say only 50% and what gets me is my crashes still come with huge cardiac death feelings and symptoms which despite an outstanding level of control over the panic response through military years, pro sport and ice bathing etc breathwork polyvagal work! I cannot seem to control it! And that’s what pisses me off mate! Thanks again for taking time to respond and do your vids I will keep sharing with long covid groups

DOnt monitor. creates anxiety and fear.

@@Roberto-Escobar I hear your Roberto and therefore I left it for 6 months, I truly hear your message and agree… BUT my friend…. I’m just curious how if I put my Oximeter on 10 people (which I’ve actually done more) and they’re all 98-100% and I’m sitting constantly between 92-96% - I guess my question is could our broken nervous system be responsible as bottom line is lower oxygen sats mean symptoms it’s very simple. And despite making huge gains from Mind body polyvagal theory my body can’t account for low oxygen! Maybe il hire you for personal work

Thank you so much! thank you for the encouragement

YES! Living a life out of integrity will create more symptoms.

You’re not stuck forever. It just feels that way when you’re in a sensitized nervous system state. If you can’t access the gratitude/positivity yet, imo you first need to start with learning/embracing acceptance. Accept how you feel without fighting it or adding doom and gloom to it. Accept your symptoms and accept the apathy, even the depression. Not adding the fuel to it. Acceptance enables your body to start healing on its own because you’re not constantly throwing negativity onto it making yourself more sensitized each day. All we are dealing with here is severe sensitization (Covid was just the trigger). Listen to Claire Weekes book, Freedom from nervous suffering. She explains it very well and the key to begin to get out of it is acceptance. Then, whenever you feel a little bit better you’ll be able to access the positivity and gratitude easier, and do those things as well. Snowball effect

This is a great summary. love it! looks good to me. There could be more to unravel but if everything else is good then this is great. Apathy is normal. It's part of shut down phase. Apathy is dissociation. If you are depressed all I would ask myself why? what makes you depressed. You are depressed because of two things. yours thoughts and hormones. Hormones are out of whack due to nervous system dysfunction so dont focus on that. You cant control that except by doing PV exercises. Thoughts you could work with. Yeah you need to strengthen your mindset. Read Amy Morin book 13 things mentally strong people dont do. Work on those things. Mentally you are weak...and that is okay. LC will wreck your mindset. Gotta pick yourself up and time to learn how to get stronger. Her books gives you the way.

Totally agree with what John says here. thank you for your comment and for giving guidance to others. much love my friend ❤️

@@Roberto-Escobar thanks man. You prob dont remember but we talked on the phone once way back in the end of 2022, maybe beginning of 2023, dont remember. I'm pretty much completely fine now, except still stuck on the exercise thing (its just fear). This polyvagal sandwich concept really resonates with me though and is what i'm going to do when i try to get back into running/gym/tennis. As most probably do - i get discouraged when symptoms come back when i push my body again, but just need to eat a few more polyvagal sandwiches and accept that this is the process. haha

Welcome!

Or a Laughing Experience 😂😂😂 or a Libidinal Experience 😊😊💃🕺🎶

Smile 😀

laughing yoga is another step up

Thank you so much! Im trying lol

Nothing is certain. These are based on theories. Watch my latest video to understand what I mean. I was sick for 2 years. But it took about 3 months of doing the polyvagal exercises to feel recovered. I did a lot of other work before these 3 months to reduce stressors to my nervous system so that's why it worked quickly. If you have a highly stressed nervous system, then doing the exercises alone won't help much.

dont exert. You have to communicate to your nervous system you are safe by doing the PV exercises.

Thank you Linda for leaving such a beautiful comment. Dont give up. I would stick closely to the polyvagal exercises. They will regulate your Nervous system and in time heal it.

I am just turned 75 been feeling bad since June 23 not from covid but after the jabs about 6 months later dizziness feeling depressed not myself headaches never had before burning sensation s last year.just wierd feelings trying different things going to take augmented nac ( from Italy to help the spike from the jab and virus

I had a plethora of symptoms. My symptoms dont matter. All our symptoms can vary. Regardless of the symptoms the approach is the same.

Hey Dawn, they are on my channel. I dont have too many videos. Please look for it, it's there I promise . I explain all the exercises you need to commit to everyday.

Sadly our capitalistic society is failing us big time with these big "healthcare" organization. But we can take that power back by educating ourselves and taking decisions that align with that. Eat crap food, MD will stick you with ozempic. Overstress yourself, dont live in alignment, and NS collapses. Sadly healthcare doesnt teach the importance of living a happy and joyous life.