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039 Embodied Recovery workshop: Crossfit Warrnambool

039 Embodied Recovery workshop: Crossfit Warrnambool

By Jurmaine Health

Find out about our introductory workshop for The Embodied Recovery programme, this time held at Crossfit Warrnambool. What are your daily stressors? Find out the examples from this podcast. We give tools, like breathing practices and TRE for you to reset your body and mind. Great to see our participants looked really really relaxed after the workshop! Look out for our future workshops and online programme in the future!

JACKIE [03:13]

So it’s part of the Embodied Recovery is part of our Embodied projects that we’re developing as part of our new functional neurological health model. As always Jurmaine Health, not just the body part, but also the brain part of the clinic. So it’s been pretty much a 20 years worth of research and study, to try and get to this place in the last 10 years that the girls are pretty much been working on to get us here. So that’s the new model that we’ll be working with and we are slowly rolling out. So it’s more or less to move the patient from an injured state to a healthy state to then an optimal state.

JACKIE [05:49]

In the workshop actually aligned to specific techniques for breathing. And then an example of how we should be breathing versus how most people are not breathing. So, as we know, breathing is important, but most of us are fairly shallow breathers and chest breathers. So it means we’re not getting our full capacity both in with female lungs itself. The diaphragm, of course, is not being utilized,

JACKIE [06:29]

And it doesn’t help if you’re in a seated position the whole day and you’re a shallow breather, chest breather, and diaphragm is getting more and more jamming more and more tight. And it’s just getting your rib cage is getting more and more locked down. So every time then you try to move, you’re not going to get much movement, you’re going to be trying to get movement through other areas. So you’re trying to do an overhead lift or something you’re going to be trying to use your shoulders to get that because you’re not going to get it through that front.

Dr Jacqueline Swiatlowski is a qualified chiropractor with over 6 years of experience. She has worked in a range of different environments including roles within the allied health industry, professional sporting clubs as well as in her own private practice. With a Master of Clinical Chiropractic from RMIT University as well as a number of additional qualifications, including Active Release Technique (ART), Animal Flow and a Certificate III & IV in Fitness from the Australian Institute of Personal Trainers, Jacqueline is an expert in movement restoration and chiropractic care. In the past she has worked alongside local athletes, including players from the Western Eagles Soccer Club, Melbourne City Soccer Club and the Coburg Lions Football Club. In her role at Jurmaine Health, Jacqueline’s main focus is treating patients and looking after their health.

Jacqueline is also a TRE provider now and can offer TRE treatments to patients.

Episode 039 : Embodied Recovery workshop Crossfit Warrnambool

Podcast brought to you by Jurmaine Health

JACKIE [00:10]

This is Jurmaine Health, the center to help you achieve in wellness in both your brain and body. We endeavor to encourage cross communication between health professionals for your health and well being. We'll bring you topics on functional neurological health such as neuro psychology, neuro behavior, neuro musculoskeletal, neurogastro, the embodied project, metabolism and microbiome, which are also some of the services that we provide. So today's episode is all about our recent trip to Warrnambool, where we held another Embodied Recovery introductory workshop. I have our physio and my co presenter with me today Cera Lai.

CERA [00:51]

Hello.

JACKIE [00:52]

Didn't even get a chance to say hello Cera.

CERA [00:55]

I expected that so I kind of jumped the gun.

JACKIE [01:00]

Guys last weekend, I don't know if you saw whether it was on Instagram or on Facebook.

CERA [01:06]

We've got our Social Media Manager here. Did you post any?

JACKIE [01:10]

Was it on even walls? We were advertising on Instagram and Facebook. It was plastered all over. They're just being mean to Lingy. As I said, don't worry, Cera's just being mean. It was all advertised. So if you would have if you saw it guys, that was what we went to Cera and I went to Warrnambool last weekend on the fourth to hold on the fourth of August to hold. And now the introductory workshop for our Embodied Recovery program. Yep, workshop I should say. Well this is the third one that we've held. So yes, Preston was our first location. Yeah.

CERA [01:48]

Both of us presenting together.

JACKIE [01:50]

Yep. Moorabbin was our other one, and we had Yep. Cera and I led this one this time around. So we went up to Warrnambool for the weekend. Quite a hike!

CERA [02:01]

So far.

JACKIE [02:04]

The weather didn't help us either. It wasn't warm.

CERA [02:09]

Tell us about your sighting.

JACKIE [02:12]

Later. Embodied Recovery workshop first. Yeah. And then how I find Warrnambool.

CERA [02:21]

So the Embodied Recovery, what is it and why we've been trying to get it out into the world. Basically, we're just trying to educate. And I think we've touched on it time and time again, throughout our podcast episodes that our lives, our daily lives is quite stressful. Getting out of it is actually a very stressful thing for your body in terms of your physiological response and all that. So the Embodied Recovery is we're trying to... by giving you tools, mostly through breathing practices and TRE, which we'll touch on. Basically things to help you unwind and switch off so that you can actually get into the rest of recovery stage. So you wake up, not exhausted, fully rejuvenated and refreshed.

JACKIE [03:13]

So it's part of the Embodied Recovery is part of our Embodied projects that we're developing as part of our new functional neurological health model. As always Jurmaine Health, not just the body part, but also the brain part of the clinic. So it's been pretty much a 20 years worth of research and study, to try and get to this place in the last 10 years that the girls are pretty much been working on to get us here. So that's the new model that we'll be working with and we are slowly rolling out. So it's more or less to move the patient from an injured state to a healthy state to then an optimal state. So most people want to just move from injured to healthy but ideally, everyone wants to be in the optimal position or we want you at the very least to be in healthy to optimal range. And that can mean different things for different people. For some, it might just mean being able to bend over leaning to the cot and pick up their babies pain free or not fear of seizing up. Two elite athletes performing and excelling in their sport, hitting PBs etc. Yeah. And that's where we're heading currently with all well, new projects. So the Embodied project, that we just mentioned the Embodied Recovery, and we'll continue on with this. But it also encompasses the Embodied Athlete, which I know for a few of you are already familiar with it because we've done a few webinars online, which you've participated in, or you answered questions on our Instagram posts to there is our Embodied Athlete section of it.

CERA [04:57]

Mostly about getting your mind right.

JACKIE [05:00]

Your mindset for training and for performance can also be for other things with regards to performance, but in this case, predominantly for athletic purposes, or training purposes, I should say, rather than athletic. And then there's also the Embodied Fitness part of it, which is another one that we'll be rolling out.

CERA [05:20]

So we still have like functional rehab. Yeah, that bridge between being broken and then exactly.

JACKIE [05:27]

Yeah, those are the other two components in the Embodied Project scheme, project.

Well back to our Embodied Recovery workshop. So as they are touched upon we went through breathing. So we went through two types of breathing.

CERA [05:48]

Yeah.

JACKIE [05:49]

In the workshop actually aligned to specific techniques for breathing. And then an example of how we should be breathing versus how most people are not breathing. So, as we know, breathing is important, but most of us are fairly shallow breathers and chest breathers. So it means we're not getting our full capacity both in with female lungs itself. The diaphragm, of course, is not being utilized, which means

CERA [06:19]

Seated all day does, does affect that

JACKIE [06:23]

It puts you into a scrunched up position

CERA [06:26]

�not allow the diaphragm to move.

JACKIE [06:29]

And it doesn't help if you're in a seated position the whole day and you're a shallow breather, chest breather, and diaphragm is getting more and more jamming more and more tight. And it's just getting your rib cage is getting more and more locked down. So every time then you try to move, you're not going to get much movement, you're going to be trying to get movement through other areas. So you're trying to do an overhead lift or something you're going to be trying to use your shoulders to get that because you're not going to get it through that front.

CERA [06:58]

So food for thought. If you think you've got stiff thoracic mobility, try looking at your breathing.

JACKIE [07:05]

Then try breathing through your diaphragm. Have a look in the mirror and take a deep breath and if your shoulders suddenly go up to your ears, you're not breathing properly. So that's the breathing would be the first protocol to start giving you mobility through that thoracic ribcage area.

CERA [07:22]

I guess the easiest bang for the buck. We can give you as a take home without doing absolutely anything. Just breathe through your nose.

JACKIE [07:30]

But people still breathe through their nose, but they'll breathe shallow. And you just did exactly that.

CERA [07:37]

Yeah. Congested right now. Yeah, I was looking, I was thinking, you know, doing it at the same time.

JACKIE [07:42]

Well, the first one, the easiest one to pick up is having a look in the mirror. When you take a deep breath in, it'll give you an indicator of what you're doing. If your shoulder suddenly goes up to your ears, that means you're likely to be breathing up through your chest as a very shallow breath. So you're using your shoulder and neck muscles to breathe versus your diaphragm.

CERA [08:04]

That's why they're always tired.

JACKIE [08:07]

If you take a deep breath in and there's minimal movement, it's highly likely that most of the movement is coming through your tummy around your belly diaphragm area. Yep. And when you're going through, it poses here where you should be moving, where you should be breathing from versus where you shouldn't be just showing us.

CERA [08:27]

demo, �

JACKIE [08:30]

It would be a perfect example. And which is exactly what we had, believe it or not at our Warrnambool workshop because somebody brought their little baby along. So we did have a perfect example of a diaphragmatic breathing because babies and toddlers breathe through their diaphragm so they're still at a point where they are breathing naturally. They haven't lost that ability to breathe properly. That's why you most often see you always see them with a round tummy so it's not that they're suddenly that the baby's pudgy it's not that they've got a little beer belly, it means that they're breathing through the diaphragm.

CERA [09:09]

We see Lingy massaging her tummy, trying to show it.

JACKIE [09:14]

She's indicating she's breathing through.

CERA [09:21]

She needs to. She had a collapsed lung. Yes.

JACKIE [09:25]

So we were using, believe it or not, we were actually using the baby as an example of how to breathe it was, it was very, it was very handy. She was also a good example of how to squat and how learned patterns are the ones that can be changed, and then how it can be opened, which was also a component of our workshop. I'm not going to give you away our whole workshop, guys, because we're going to try posting more of them. So we can't give it all away. I'm just giving you little random bits here and there. Yep. So with the squat that I just mentioned with the baby, it was about neuroplasticity. This study that we were talking about, so how you can if you practice continuously

CERA [10:06]

with intention

JACKIE [10:07]

Yep, you can rebuild a new pathway where you can rebuild pathways that were previously pull to correct your movement path, whether it's movement patterns, any actions and mindsets. You can rebuild it all. It just requires practice with intention,

CERA [10:24]

like breathing practices.

JACKIE [10:26]

Yep, that's a good one. So with the two wisdom breathing that we talked about, so when the two methods that we were pretty much using at the workshop was the box breathing the four by four by four by four, and we were you, yes four Cera just counted them out on her head

CERA [10:46]

number fours.

JACKIE [10:47]

Yeah. So it was it meant taking four breaths to breathe in holding for four breaths, taking four counts, to breathe out and then relaxing for four and then you cycle it through four times. And the other one was Wim Hof breathing, which I'm not going to go through because you guys have to come join us for one of our workshops in order for me to reveal the Wim Hof breathing or you have to suss out Wim Hof yourself, also known as The Iceman has in some of his blogs, the technique he's actually written now, for the most part, he doesn't always share them. But some of the blogs occasionally do have his content written out.

CERA [11:24]

That�s the Ice Man.

JACKIE [11:27]

There's a fair few dockers on him

CERA [11:28]

that he takes someone through

JACKIE [11:30]

the breathing. Yeah. It's an interesting one. When you do one of his workshops. He has massive crowds,

CERA [11:37]

and you have to finish the workshop with it. Two Minute of ice bath.

JACKIE [11:42]

Yeah, yeah. You don't have to last the two minutes. Not everyone does. A lot of people come out before the two minutes. But yeah, he'll try to talk you through with the breathing and stuff. Yeah, it's fun.

CERA [11:55]

A lot of fun and it's exhilarating once you've done, once it's done.

JACKIE [12:01]

As we mentioned in the workshop, the one thing with the Wim Hof breathing is that it can give you a little tingles in other parts of the body. Or it can give you the sense of seeing different colors and lights, visual changes sort of thing. Of course, you've got your eyes closed in this, when you're doing this particular technique you can have open with the box breathing. But with the Wim Hof one, it's more often than with your eyes closed, and you're lying down, which is the difference also between the two techniques. One you can't do when you're saying driving or anything the other one you can, please don't practice the Wim Hof Method when you're driving, not for lack of trying on my part well please don't do it. And the reason for it just for the color changes and everything I'll just give a little secret away. It's because there's a hyperventilating part component to it. So that's where some of these changes occur from and we did actually have a couple in the group that had the tingling as well, but also have the color changes. Yeah. In all the colors sensations that they felt. Yeah. We experienced both of them in the group on the second component of the group and the group of the workshop that we had is, as Cera mentioned, was the TRE.

CERA [13:20]

Yeah.

JACKIE [13:21]

Which I know some of you are again familiar with. So the TRE is the tremor release exercise. So we did go through with a workshop in the workshop with all the leading exercises.

CERA [13:32]

Yeah.

JACKIE [13:33]

So there's a whole set of exercises guys, for whoever is seeing TRE or has done TRE which may before practice that, apart from just the quick start, there is a whole set of other exercises associated with it. Sometimes showing all those exercises in the one hit is a bit too overwhelming. So we chop and change this to see how we deliver it. When it comes to the workshop. Fair enough. We've got plenty of time and we specifically spend the time doing all the leading exercises before we do the proper quickstart on the butterfly, I should say, position. So we intentionally do that. Again, some of those exercises are what we call stretching exercises that which we clearly know what a stretch is. Some of those exercises are called loading or charging exercises, so it's to start fatiguing the muscles. So let's start building a little bit of a tremor.

CERA [14:21]

So for TRE, it is the same as charging.

JACKIE [14:24]

Fatiguing leads to the charge. So fatigue in the positions of the fatiguing ones, it's more or less where you're placing a physical load on the body in some way shape or form, whether it's the wall sit position, because you're loading the muscles or went to fatiguing point or the bridge position. Again, you're loading the muscles to fatiguing point. So there, there's a physical load there. That's trying to provoke the tremors. Whereas when we're in the butterfly position when we're trying to take off, we're trying to take out the, the physical load on there. So the fatiguing part is part of it. And we're trying to actually encourage the neurogenic so where the body takes it over and actually does do its own tremoring. So the nervous system starts trimming away itself.

CERA [15:06]

System muscles can't hold on because they're tired.

JACKIE [15:10]

It's not that you, you're not trying to use the fatigue, so you're not trying to do the muscles to hold. It's the body, it is trying to relieve you taking off that fatigue part from the body. And you're now starting, is taking over by releasing whatever tremors it's got there the tension that is going there. So it's a nervous system of response. It's a reflex response to try and discharge energy when it's stored in there, from whether it had been a previous trauma, or whether it's just chronic stress, in the most part and for the most part of what we do in the workshops. We're aiming for chronic stress. And that's the whole point of our body workshop. Embodied Recovery workshop is to help us unwinding exercises to help the body just de-stress to this is one of them.

CERA [15:58]

Recover.

JACKIE [15:59]

Yeah. So instead of storing all your chronic stresses, it's to help discharge some of those tensions that we've held in the body, especially in those deep muscles. So that's, that on. There will be a podcast or a podcast series to do with TRE as we progress along at some point in time as well, I know Shermain's also touched base on it in one of the episodes, don't ask me for what I've got both Cera and Lingy looking at me quizzically, we for, whatever so would that be, but I myself, I'm not sure what the title of that episode is, but I do know she has covered a little bit of

CERA [16:39]

We would have mentioned it from time

JACKIE [16:40]

It was mentioned, but I think Shermain's done a little bit more, not entirely TRE base, but a little bit more on the trauma aspect of things. For I think one episode somewhere.

CERA [16:53]

So trauma, the body locks down.

JACKIE [16:57]

No, the body's initial response for trauma, especially in something sudden, the body's initial response is to shake off that energy. So the body initially wants to discharge, but because of societal norms, and the fact that well societal norms is one, because you don't want to be standing around this, especially like, yeah, you don't want to be standing around shaking, sitting around shaking wherever you don't want to be saying why that was by someone else. Or the other one is, people, somebody sees you shaking, somebody tries to give you a hug. So then they're not intentionally trying to block your discharge. They're just trying to comfort you. So unfortunately, they're trying to help, but in reality, they're actually hindering your recovery process. Because your body's intentionally going, alright, I've just experienced it. We've just experienced this. I don't want this energy being stored. I don't need this energy being stored. I want to shake this off, get rid of it. So that next time if it experiences anything similar, the response to is not going to be heightened it's just going to be either the same, or it's going to be less because it's previously experienced that knows how to deal with it, and we'll deal with it as such. If it's not discharged, the next time you experienced it, you experience it. You'd be just like, alright, wait, I know this, I have a memory of this stored. I don't like this memory. This is very close to what I've experienced before or panic. This is, and it becomes a heightened response again, and if it happens again, that response is even higher. So it just becomes a vicious cycle of chronic stress being added upon chronic stress upon chronic stress. And your body's just they are going tensed, I'm just gonna get tighter and tighter. I'm just gonna overreact to things that I know I should not be overreacting to, but I don't know why I'm not why am I overreacting, we're going to do it anyway. So that's the point of TRE so to actually try and get rid of that tension rather than storing it.

CERA [18:58]

So looking forward to the series.

JACKIE [19:00]

Yes, it should be a good one.

Yeah, we might be able to as well. We've done a few group sessions as well. So we'll be able to use some footage from there as well. That's dominantly for our workshop. That's what we did with the workshop. Yes, we had. Let's say we had a little baby that helped us demonstrate certain things. Just because Cera and I are animal lovers. There was also adult there.

Just a little side note there. So that made it all the more entertaining as well.

CERA [19:36]

I think the results were instantaneous. Yeah, everyone had something. Yeah,

had something got something out of it more important to actually look really, really relaxed.

JACKIE [19:48]

Yeah. So all in all, I'd say we did a good job. Yeah. Well they have yet to leave us a review on Google. Yeah. We've got to do that. Sorry. It's all good. Just going back before we finish up guys to what Cera said, but what I saw in Warrnambool. Yeah, that was what I tried to share with the rest of the crew. I saw whale, whales or potentially a whale, I�m going to say a whale. It's unlikely there was multiple whales on that one day. I did try to share. I took photos supposedly of the abyss, but it was glaring on that day. And I could not see anything on the actual screen. So I was just literally taking photos of what I could see in the background. And then I sent the photos and videos to the girls before I actually checked them and got messages back from them all saying what are you seeing? Are you sure? So I had to go back in, look at the photos myself and get all right, you're looking at this picture in here or in the video. It's like, sorry, it was meant to be in the center. But somehow I managed to just capture into the far left of the whale. And it was lucky for me that the whales actually sprouting out, because otherwise you wouldn't have been able to see it on my phone, you could still see it, because you can see the black, you can see the blackness of it coming out through the water. So it's a little bit more clear. But when I sent the video to the girls, you know, that part wasn't as clear as it was the sprouting of the water with the telltale sign that I'd seen a whale. So I could actually prove the moment I'd see a whale. I'm not just saying it.

CERA [21:46]

Yeah, it's the whale season, so if anyone's heading up that way.

JACKIE [22:02]

If you like what we are presenting, please give us a thumbs up, a like, or share it with one other person whom you think we may be able to help. For those of you who are coaches, dancers or athletes and may find difficulty with expressing or executing movement patterns, please do connect with us on our website, www.jurmainehealth.com.au and JURMAINEHEALTH is spelled J U R M A I N E H E A L T H. Or please socialize with us on Facebook also JURMAINEHEALTH, and Instagram which is jurmainehealthbody. And last but not least, since this podcast is made for you, our clients, patients and fans, do let us know what else you might like to hear about. Alright guys, we'll finish up.

CERA [22:44]

See you. See ya.

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