Exercise, Unhealed Trauma, Building Up Muscle Strength, and More!
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- Опубліковано 8 вер 2024
- Today's Special Topic Live Stream was originally recorded on my Facebook Page (@lyonirene) on Thursday, July 9, 2020. This long-form chat is all about the importance of maintain our muscular strength and muscle mass, so that we can maintain high level health and wellness into our older years. I share some of my stories doing my research work in Australia back in 2001/2002 and the undeniable fact that we MUST work towards having the capacity to be vigourous with our body via structured physical exercise (especially weight/resistance training). I also stress the importance of titrating into this higher level of exercise, and that one must always start with the basics of regulating and restoring capacity to the nervous system first.
Thanks to all who came out live. It was fun to share this information with you.
Irene XO.
Here are some Questions/Topics I discuss in this chat:
2:30 - Why some people don't enjoy intense, physical activity
3:07 - How exercising can resemble a trauma response
5:36 - Intense physical activity
8:32 - Types of physical activity
9:13 - Why a positive heart rate can tip to fear
10:17 - Physical activity at schools/with children
12:25 - Exercise with Chronic fatigue, POTS, low blood pressure, etc...
16:44 - Anger & Rage when exercising
21:43 - Irene's history in fitness
33:29 - Marker for longevity
35:50 - Sarcopenia
36:18 - Difference between physical activity & physical exercise
41:15 - Building capacity
42:11 - Yoga & meditation
42:58 - Addiction to exercise
45:37 - Where does balance come in?
51:56 - Activity as we age
1:01:00 - Importance of muscle strength in daily life
1:05:57 - Where to start?
1:08:27 - Is swimming beneficial?
1:09:36 - Advice on exercise fatigue
1:13:04 - Rush when working out
1:20:38 - Athletes & repressed traumas
1:23:03 - Review of call
Resources I mention in this Vlog:
► How excitement can turn to fear
• How excitement can tur...
► Origins of The ACE (Adverse Childhood Experiences) Study
/ origins-of-the-ace-study
► Is exercise important when healing trauma?
• Is exercise important ...
► The Mindfulness Bubble is About to Burst
irenelyon.com/...
► Maria Fiatarone Singh
www.sydney.edu...
► Up & Down Movement Workshop
www.updownwork...
► 21-Day Nervous System Tune Up
irenelyon.com/...
► How to find a good somatic practitioner
• How to find a good som...
► Adrenal Fatigue Webinar
irenelyon.com/...
► 5 Stages of Neuroplastic Healing E-book
irenelyon.com/...
► Elia Mrak
www.eliamrak.com/
► Healthy Nervous System Revolution FB group
www.facebook.c...
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Thank you for being here!
1. Leave a comment and let me know how this video impacted you. Feel free to leave a question (my team answers them each week!)
2. To get more nervous system health resources, plus learn more about me and my credentials, plus the many ways you can work with me at the practical level, head to my website: irenelyon.com
3. Follow me on social here:
Instagram: / irenelyon
Facebook: / lyonirene
LinkedIn: / irenelyon
SoundCloud: / irenelyon
4. GOT QUESTIONS? Send an email to: support@irenelyon.com
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Please know that…
The statements on this UA-cam channel or in videos are simply opinion. Content presented or posted on this channel is not a substitute for professional medical advice, diagnosis, or treatment or a professional therapeutic relationship. Content presented or posted is intended to provide general health information for educational purposes only and you should contact the appropriate healthcare professional before relying on any such information.
My website is a wealth of free resources and information on how to start this work, so here it is one more time: irenelyon.com
i am watching this and trying to hold back tears because this is the first time someone has acknowledged that exercise triggers people like me so much. it's been heartbreaking, i have felt misunderstood and unheard by loved ones and clinicians and i always thought my chronic fatigue and anxiety was my fault. i damaged my body severely by practicing ultra intense yoga for a few years straight. i shut down. the yoga was just distracting me from my actual feelings, and then it turned on me and became the source of physical trauma. i kept telling my friends and family and doctor "my body is breaking," with every fibro/chronic pain/fatigue symptom there is, for at least a year... everyone always says to push through plateaus, and i knew something was wrong. that i was pushing and it wasn't a plateau and i was doing something wrong and i was so scared because i was not getting better, i was getting much worse. i ran away from exercise and gained weight. i loved being fit and feeling good in my body and using it and feeling attractive. i lost that because i was too afraid to exercise and now i'm not. really, i will probably shed many tears of gratitude and relief from the understanding you've given in this video. i am so excited to start an active summer, without restrictions, and learning to enjoy living in my body for the first time in a very long time. i can't thank you enough.god bless you.
I'm 65, Double A. Living in trauma, I released alot of anger at the gym and weightlifting, I'm in good shape today, but you have become my blessing. Thank-You.
This makes so much sense. Thank you! It explains why i can't maintain going to the gym, I seem to get mentally exhausted instead of energised. Also, why high intensity exercises trigger a deep anger inside me.
This is so great Irene ! Thankyou. I love this because my mental health I noticed was so much less resilient when I stopped strength training for over a month. Thankyou, the way you describe being focused and embodied all throughout and listening to my system is helping me so much. I'm doing the 21 day program and it's helping so much also! I've needed all this support. So grateful I found you.
This is fantastic! So many people blame their age on their inability to do things - even from the age of 30! Radical accountability is where it's at
I had severe panic atack from yoga. It took two days to calm down a litlle bit. My body is really rigid and with bad posture. You've spoked on this with posture and it is interesting to me because I work as physiotherapist with children who have cerebral palsy. And belive me my way of watching their paterns of movment and behaviour as a resault of serious trauma. In medical science all of doctors and medical workers looks on bad posture as a result of genetics or a bad psychomotoric development. And it is not true, because I also see parents of these children who are not ok. There is a lot of survival energy there. So, my expirience was different on excersize. I like to go in gym more than doing yoga. Because Im afraid of response that I have on yoga. It triggers me a lot. I mean having a severe panic atack after doing it without any pause between for two days, I was terrified. It took also a lot of time to go in gym because a have a lot of toxic shame. I lost a lot of weight from PTSD. I was eating, but nothing catched up on my body, Ive got thiner and thiner. And I couldnt look myself in the mirror for a long period of time. And it realy isnt normal because my skin followed it, I didnt get this look that I was loosing weight so fast. So everyone was questioning me what is going on. It is a bad stuff if you go on youre work and everyone looks on you like you are really sick. I couldnt take walks, it also triggered me. I mean everything. So Im happy when I go now in gym. And I feel my legs and feet more and more. I didnt feel my legs for a long time. So it is benefitial for me. Thank you for youre big plus on gym working.
Excellent talk on a very important component of our overall health. I found it informative and demystifying, and have watched it a few times already! Thank you so much, Irene and the Team Lyon!
Weight bearing exercises activates the freeze response in me. I still try. It can put me in bed for a few days with exhaustion and dissociation. I love being active but feel so defeated at times.
Hi Tammy, Seth here from Team Lyon. Totally understandable! This shows the importance of titration when we are holding unresolved trauma in our system. A little bit at a time, with plenty of breaks. You could try exploring your exercise by doing way less then you usually do, and see if you have the same kind of crash. The ideal is to get just to that edge of exertion, but not over the line such that the system crashes. If you can find that point, then you can gradually increase it.
@@teamlyon3109 thank you so much for the advice. These videos are so helpful. I crashed 12 years ago with my nervous system and haven't been able to function well since. A trauma specialist started working with me 2 years ago and explained my symptoms hand in hand with what you teach. He passed recently unexpectedly, sadly. So my recovery is still ongoing. Very grateful for your information.💜
Hi Tammy, I am no way an expert, but I am doing yoga which includes strength training (after trying horse riding, running, ice skating, aerobics training at gym, tennis etc with weight gain and everything that comes with it). (Yoga with Adriene) I hope that Team Irene Lyon will not get offended that I am recommending an other channel. Apologies if this is against your rules. But my experience is that you need to "find what feels good", otherwise your body will feel "offended" and you will "step" out of yourself (disassociation). Just as Irene says, everyone is different. Strength training can be anything: swimming, yoga, gym weight lifting, even tennis, etc. Good luck finding what is right for you. I think as your stress level goes down with Feldenkrais/vagus nerve, other exercises you will find it. You will feel it. :-)
@@selyemperzsa1 that feels like great advice. I appreciate the in depth response. That makes sense.
Thanks, Irene! Needed this reminder as I’m in this phase of not doing any exercise but I know it’s important for my health and longevity. Being specific about cardio and weight training benefits has helped immensely. There is so many conflicting information, I found it easy to get confused and uncertain about what I should do which undermines my motivation to be consistent and push myself out the door when I don’t feel like it!
This video is so important, thank you so much for the amazing work you do Irene!
Ugh… I was always that kid who fell apart in gym class. Unless it was dance, and there was choreography to learn. That I liked.
I have cptsd and developmental trauma and i am like crazy about soccer. I havent had a problem with exercise, i think it was something i excelled in and gave me a lot of friends and opportunity to socialize. If anything in a soccer game i get a lot in the zone , i can watch it on tv for hours too, been a fan all my life. One thing i notice is maybe it speeds up my system, so maybe even i can start thinking a little bit faster so to speak or processing things like maybe i notice i have guilty thoughts at times when im playing soccer, but that really doesnt affect me getting in the zone or being really communicative and participative or leadership, when i play which is such an important part of the game and specially the position i play in
This was amazing. It completely explains why graded exercise doesn’t work. The problem isn’t with muscles or aerobic health. It’s nervous system dysregulation which doesn’t get improved through slowly building up exercise intensity. It improves through brain retraining, Vagal toning, somatic practices, etc
Thank you for uploading I missed the live stream on FB
Weightlifting keeps me strong.
I found it impossible to heal myself. I had to turn it over to God. So far..I have learned to Forgive EveryOne and Everything to the Present Moment. And to Live in the Present moment. I have learned to Let Go of All Fear by believing God will Heal me and give me everything I Need. I am at Great Peace but waiting for Total Healing. This may not be the way for everyone..but it the only thing working for me.
This is so helpful. Thank you so much! It sounds like the human affliction brought deep soul-huge healing. Truly profound.
@@lizafield9002
Your Body Heals itself when you are in Peace. Jesus Taught me How to achieve Peace. And I am Healing!
@@kathleenwharton2139 i know, you emanate that. He's helping me too. I'm in my 50s, but just now understanding the Jesus sayings we learned as children every morning before school. I couldn't have understood it then, but feel glad now they are an inner library that trouble gives us a library card to access.
@@lizafield9002
Yes..i got lost in religion..and suffered. Then..Jesus Said..Read what I Said! His Words are the Truly Helpful Words in the Bible. Religionists confuse you with the rest of the Bible. Anyway..I am in my later years too..but better late than never! May God Bless Us!
I love this information. Ty. So inspiring and grounded at the same time!
According to blood type diet exercise for me is very light yoga Tai chi, walking
Awesome Thanks for discussing this topic. As a middle aged person who used to be an athlete but trained in a way that kept me avoiding my early trauma, so that I had to do a lot to calm down and actually resolve it in the years afterward, I find myself having alot of questions about now, ie how to get exercise right!!!! Especially as I fractured my spine 6 months ago and although it healed well, I lost alot of muscle tone and I now want to rebuild!!!! I'm interested in your comments about how your prof, Susan
Crawford, said that jumping down from a stool 5x/day can be as helpful as going on a 30minute walk, due to the benefits of the focus, muscle contraction and bracing to catch ourselves (at 39 minutes). I've started doing this and I do feel more confident and balanced. Can you say more about this please and Thanks
Thank you very much for this video !
Hi Irene :)
I have had chronic fatigue/nervous system disregulation since a nervous breakdown brought on by chronic stress & trauma in 2017.
Do you think exercise is a big component to healing the nervous system disregulation? 🙏🏼
HI Dream Weavings, Jen here from Team Lyon. Irene does teach that exercise is an important component to growing nervous system regulation. AND it's important to do so in a way that respects the state of your system.
For someone with CFS, that might mean doing little bits of what you can do, seeing how your system responds, and continuing from there - slowly building over time. It's very easy to do more than the system can handle when it's been compromised, especially as many of us were accustomed to much higher levels of activity pre-chronic illness. So the short answer is yes, it is a big component, and respecting your system and respecting your system and approaching exercise (or anything else) in a way that your system can integrate and build on even more important.
Hi Irene, mini trampolining is a good choice for building aerobic and muscular capacity isn’t it?
Hi Alex Polidoi, Jen here from Team Lyon. Mini trampolining can be a great choice if your body and nervous system have the capacity to handle it. If resources allow, you might consider looking into a specific type of rebounder called a Bellicon. It uses bungee cords instead of metal springs so the feedback it provides to the nervous system is different.
Hi Irene.. I have followed you for a while.. I have CFS. Low blood pressure always cold hands and feet.. I have been exercising now 4-5 days a week.. sometimes I feel tired but I love how it makes me feel. I do a 30 minutes run then a small cardio workout afterwards. I run with music so was wondering is that ok ... Then afterwards I sit still for half an hour ..
I am also bringing in weights to my excersie !!...
My problem with trauma is the complete inability to lose weight. It has been killing me for the past 6 years. I don’t know how to get it off but I’ve tried everything you can think of including keto. It’s awful
I am struggling with the same thing, I made an appointment for sept 9th to work with an obesity doctor to guide me to safely do it. Maybe it would be helpful to try the same?
Hi Gina, Seth here from Team Lyon. Thanks so much for being here and for sharing. The link between unresolved trauma and unwanted weight that's hard to lose has been amply proven by the ACE study. You are certainly not alone with this! It is fundamentally the presence of the unresolved freeze response in the system that is responsible for this - as when this is humming away in the background it tells the body to stop digestion and hold on to every calorie as if one's life depended on it! Hence the importance of good somatic trauma work, so one can move out of this functional freeze state and into more flow. Another important element is exercise, even if very gentle - not so much with the purpose of burning calories, but as a way to perk up the Sympathetic Nervous System in healthy ways, which helps bring the system out of being dominated by freeze.
A probiotic pill every morning and doing colonics every few months works wonders. Cleans out the gut.
helpful... first heard of this
Would you do a more in-depth video on titrating exercise?
Hi Jacqueline, Seth here from team Lyon. I'll pass on the suggestion to Irene, thanks!
@@teamlyon3109 thank you!
What's your view on histamine.. Histadelica
Hi 69Birdboy, Seth here from Team Lyon. I hadn't heard of that condition before so I looked it up. From the description, it sounds like another representation of nervous system dysregulation. The Autonomic Nervous System (ANS) governs all automatic bodily processes, so it is certainly involved with the histamine response. I would think that restoring regulation to the ANS would certainly be helpful!
Will the leg press excercise also help when adrenal fatigued/exhausted?
I have lost a lot of muscle mass in the legs and buttocks and haven't been able yet to regain muscles.
HI Sand Tx, Jen here from Team Lyon. If you are exhausted and have adrenal fatigue, it's important to make sure your body has the reserves of energy it needs to exercise in this way. If you feel drawn to try it and have your doctor's okay, you might start slowly such as doing one rep at a time and waiting to see what happens the days following. If you feel okay, you might try 2 the next time, and so on. If it feels like too much, you may need to build up your reserves before exercising in this way.
Thank you so much Irene for the information you share with us, helping us understand, use this to heal our traumas and some day live a fulfilled life. The explanation around 13:05 makes so much sense now. I was diagnosed with vasovagal collapse a few years ago. I fainted many times when in extreme stress and fear. I've fainted or felt like fainting a few times in the past after running for the bus/subway or at the gym doing intense excercise. Glad you brought that in.
Does this explanation also apply when getting up from a seated or ground position (down -> up movement)? Because I can sometimes feel very dizzy or lightheaded, about to faint.
Also, how does this all relate to stress at exams (prior to or during)?
Hi Sand Tx, Jen here from Team Lyon. Yes, when the vasovagal brake is slow to lift it can also lead to feelings of dizziness and lightheadedness when going from seated to standing.
I'm not sure I understand your questions about exams and will give it a shot - exams can certainly send many of us into states of high stress and survival. Depending on someone's history and nervous system, this could show up as fight, flight, freeze or a mix.
@@teamlyon3109 thanks Jen, this was exactly what I wanted to know. It explains a lot why I feel anxious with anything that has to do with any kind of performance/exam/being examined/being judged. Like a job or assessment interview or a confrontation creates a lot of fear/anxiety in me. It makes sense that it comes from past experiences where as a small child we would be punished if we did not behave the way a caretaker would want us to and we learned from a young age to compete with each other for acknowledgement.
But as a grown up, knowing what I know now, it makes no sense that someone gets to judge another being in any type of setting/relation. That's not sovereignty and equality.
All I feel is pain in the body. I’m an SBSM alum, and struggle with the concept that emotions are stored in the body, and we need to feel them in order to release them. I simply don’t understand. This remains a foreign concept to me. I’m disabled, have lost a lot of muscle, and have mobility problems. I live in a state of freeze and dissociation. I know it’s a big ask, but any suggestions?
Hello, Sophia with Team Lyon here. I'm very sorry to hear you're navigating a tough situation and thank you for sharing. As SBSM is currently in session, I would encourage you to post this question in the private members' area for our expertly trained moderators to help offer some clarifications and suggestions to you. I hope this helps.
Are body vibe machines good for our whole body?
Hi M V, Jen here from Team Lyon. Everyone's nervous system is unique, so it can depend on how your system (and body) respond to the machine. We don't talk much about equipment here for that reason with a few exceptions. We have found that while machines such as these can be good resources for some people, they don't usually take the place of growing nervous system capacity and regulation the way that Irene teaches.
Hi! I DM’ed you this as well but I was wondering what one could do if they’re usually one to over exercise, bypass the body and now trying to be more intuitive with movement. The only urge I have when I start listening to my body and not my mind is to do yoga or walks/hikes. Sometimes run but I don’t feel any urge to lift weights which I used to do. My question is should I listen to my body with what movement it wants or should I start introducing slow body weight work even if it doesn’t intuitively want that ? (I probably have trauma from childhood and gym class around weights and being in a gym etc)
Hi Liz, Seth here with Team Lyon. It sounds like it might be a good idea to just practice listening to what the body wants for a while and just doing those things, no matter how much you think you should be doing other things. It can be a slow process of discovering what our physiology really wants and needs, when we are bombarded constantly with so much information about how we 'should be' or what we 'should do'. So erring on the side of just honoring the body's impulses and nothing else could be a good idea :) See if the urge to lift some weights arises spontaneously on it's own.
@@teamlyon3109 beautiful! Thank you Seth. Love your blog btw! been checking it out as well as a resource!
I don't know if this is related but I often find if I do exercise that requires a lot of being upside-down (e.g. yoga with downward dog and forward folds) I end up with a migraine. Could this be due to underlying trauma or is it something else?
Hi Sarah, Seth here from Team Lyon. Hard to say for sure. It could just be from all the blood going to your head, which would create more pressure there. I will say that oftentimes migraines do result from a trauma history and nervous system dysregulation in general.
Childhood trauma set us up to be couch potatoes. So first I can stop calling myself lazy.
landline51, Jen here from Team Lyon. Yes, for sure you can stop calling yourself lately. When we have early trauma, what we need is safety and support, not judgment.