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Jentechyoga.com The Science Behind Yoga And Meditation [Body Spirit Mind Expo Tampa 2019]
- 1. The Science Behind Yoga and Meditation Jennifer Huber 500RYT JenTechYoga.com Jentechyoga@gmail.com @JenTechYoga
- 2. Jennifer Huber • Wi-Fi Engineer – CWNE #51 • Yoga Teacher – 500RYT – Baptiste Tier 2 Certified www.JenTechYoga.com
- 3. Agenda • Meditation Studies • Mind-Body Interventions – Passive – Active • Yoga – Breathing Techniques – Mind-body connection
- 5. Alterations in Brain and Immune Function Produced by Mindfulness Meditation – Psychosomatic Medicine 65:564-570 (2003) www.JenTechYoga.com
- 6. How Does Mindfulness Meditation Work? Proposing Mechanisms of Action From a Conceptual and Neural Perspective – Association For Psychological Science (2011) www.JenTechYoga.com
- 7. The Effects of Mindfulness Meditation Training on Multitasking in a High Stress Informative Environment. - Graphics Interface (2012) www.JenTechYoga.com
- 8. Harvard 8 Week Meditation Study Massachusetts General Hospital • Hippocampus – self- awareness, compassion and introspection • Amygdala – anxiety and stress.
- 9. Linking Mind to Body -Passive www.JenTechYoga.com 9
- 10. Passive Mind- Body Interventions www.JenTechYoga.com Meditation Relaxation Response Mindfulness Breath Regulation Techniques
- 11. Meditation www.JenTechYoga.com Focused attention Breath Candle Flame Mantra Mudra Allow your thoughts to come up, and let them go.
- 12. Relaxation Response Sit quietly in a comfortable position Close your eyes Deeply relax all your muscles, beginning at your feet and progressing up to your face Breathe through your nose Become aware of your breathing Continue for 10 to 20 minutes Do not worry about whether you are successful
- 13. Mindfulness Practices Eating Walking Noticing Breathing Journaling Forest bathing Body Scanning Social Media Shutdown www.JenTechYoga.com
- 17. Linking Mind to Body -Active www.JenTechYoga.com
- 18. Active Mind- Body Interventions www.JenTechYoga.com • Tai Chi • Qigong • Yoga
- 19. Yoga www.JenTechYoga.com Controlled Breathing Proprioception Mind-Body Awareness Improved Body Image Improved Self-Esteem Prevents osteoporosis Reduces stress Reduces anxiety
- 20. Yoga Breathing – UJJAYI (ooh-JAH-yee) www.JenTechYoga.com
- 21. Pranayam: Yoga Breathing Practices Modulate the Mind-Body Connection - Freund Publishing House www.JenTechYoga.com
- 22. Mind-Body Awareness • Proprioception • Interoception • Body Image www.JenTechYoga.com
- 23. Improved Self Esteem • Learn how to self-soothe • Practice taking small steps • Feel good in your own skin • Find support through community • It increases your awareness so you can reach self-acceptance. • It encourages you to treat yourself right so you can develop self-respect • Let go of your need to be perfect. • Get active without an emphasis on competition or losing weight. • Find a healthy, body-positive community. • Recognize (and change) negative beliefs and behavior. • Relieve stress than can lead to poor body image and eating disorders. www.JenTechYoga.com
- 24. Prevention of Osteoporosis www.JenTechYoga.com To prevent osteoporosis, include 90 minutes a week of weight-bearing and muscle-strengthening exercise.
- 25. Reduces Stress and Anxiety • Increases serotonin levels • Decreases in enzymes that break down neurotransmitters • Improved cardiorespiratory performance • Improving insomnia www.JenTechYoga.com
- 26. Yoga Is For Everybody www.JenTechYoga.com
- 29. “Yoga is and has become for me, more than just challenging body positions. It has given me access to an inner stability and equipoise that I never had.” A.A. RJ Donovan State Prison, San Diego, CA Bringing trauma informed, mindfulness-based yoga directly to prisoners around the world to support their transformation and rehabilitation. www.JenTechYoga.com
- 30. At-Risk Women and Children www.JenTechYoga.com "This yoga program really helps me with my temper. Every time I get angry I think of the things the yoga instructors showed me and I use it to calm myself down."
- 31. Africa Yoga Project • Employability – More than 200 young people, trained as teachers, are earning a living wage • Civic Engagement – More than 300 free community outreach classes are bringing yoga to some 6,000 people in 80 locations (schools, orphanages, prisons, special needs centers, community rooms, and Maasai villages)
- 32. Professional Sports Seattle Seahawk's quarterback Russell Wilson credits yoga meditation with helping him stay relaxed on the field. www.JenTechYoga.com
- 33. 33
Editor's Notes
- Wi-Fi career started in 2000 attending night school to obtain technical certifications – career change Yoga Teacher training began when I arrived in Tampa. I wanted to bring Baptiste Yoga to this community because it has done so much for me personally.
- Meditation Immune system strengthening Reduced anxiety Increase in positive well-being Yoga Breath Mind-body connection
- EEG study: showed left-sided activation in the brain which is associated with decreased anxiety and increased positive affect Influenza Vaccine Antibody Titers: Meditators in the study showed a significantly greater rise in antibody titers from the 4-8 week blood draw, compared with the control group. Limitations: small number of subjects, measures of brain function obtained were relatively crude, future studies would benefit from functional MRI tests. Methods: We measured brain electrical activity before and immediately after, and then 4 months after an 8-week training program in mindfulness meditation. Twenty-five subjects were tested in the meditation group. A wait-list control group (N 16) was tested at the same points in time as the meditators. At the end of the 8-week period, subjects in both groups were vaccinated with influenza vaccine. Results: We report for the first time significant increases in left-sided anterior activation, a pattern previously associated with positive affect, in the meditators compared with the nonmeditators. We also found significant increases in antibody titers to influenza vaccine among subjects in the meditation compared with those in the wait-list control group. Finally, the magnitude of increase in left-sided activation predicted the magnitude of antibody titer rise to the vaccine. Conclusions: These findings demonstrate that a short program in mindfulness meditation produces demonstrable effects on brain and immune function. These findings suggest that meditation may change brain and immune function in positive ways and underscore the need for additional research. https://www.ncbi.nlm.nih.gov/pubmed/12883106
- Attention Regulation Meditation with focus on a chosen object (breath, flame) Even 5 days of a meditative practice leads to improvements in executive attention test results (improved concentration) Body Awareness Noticing body sensations How food and drinks affect thoughts, bodily sensations, emotions Emotion Regulation Reappraisal - changing the trajectory of an emotional response by reinterpreting the meaning of the emotional stimulus. Exposure, extinction, and reconsolidation – noticing fears, extinguishing conditioned fear by enhancing the structural and functional integrity of the brain network involved in safety signaling (amygdala and hippocampus) Change in perspective on the self Experience the transitory nature of all related perceptions, emotions. Witness the changing current of thoughts. Greater internal awareness might replace the narrative form of self-reference. https://www.ncbi.nlm.nih.gov/pubmed/26168376
- We found that only those trained in meditation stayed on tasks longer and made fewer task switches, as well as reporting less negative emotion after task performance, as compared with the other two groups. In addition, both the meditation and the relaxation groups showed improved memory for the tasks they performed. We describe an experiment in which human resource (HR) managers were given either 8 weeks of training in mindfulness meditation, relaxation training, or nothing (a waitlist control group). Both before and after training, the participants were given a relatively naturalistic and intentionally stressful test of their multitasking abilities. Our results indicate that those in the meditation group experienced less self-reported negative emotion than those in the relaxation or control groups; the meditators and those in the relaxation group also showed improved memory for the details of the work they accomplished during the multitasking test. And subjects who underwent meditation training were less fragmented in their work, switching among competing tasks less frequently and spending greater time on task without increasing overall test time; they also began fewer tasks overall. In this work, we thus provide initial empirical evidence that attention-training through meditation improves aspects of multitasking behavior. https://faculty.washington.edu/wobbrock/pubs/gi-12.02.pdf
- Thickening of cerebral cortex in areas associated with attention and emotional integration 27 minutes a day of mindful exercises = increased grey matter in hippocampus Hippocampus area of the brain is associated with self-awareness, compassion and introspection Decreased grey matter in amygdala Amygdala area of the brain is associated with anxiety and stress. In addition to weekly meetings that included practice of mindfulness meditation — which focuses on nonjudgmental awareness of sensations, feelings, and state of mind — participants received audio recordings for guided meditation practice and were asked to keep track of how much time they practiced each day. https://www.massgeneral.org/News/pressrelease.aspx?id=1329
- Meditation Mindfulness Breath Regulation Techniques Relaxation Response
- Simple, secular version of Transcendental Meditation, presented for people in the Western world. Sit quietly in a comfortable position Close your eyes Deeply relax all your muscles, beginning at your feet and progressing up to your face Breathe through your nose Become aware of your breathing Continue for 10 to 20 minutes Do not worry about whether you are successful
- Proprioception
- Slow breathing increases cardiac-vagal baroreflex sensitivity (BRS), improves oxygen saturation, lowers blood pressure, and reduces anxiety. The baroreflex maintains a constant blood pressure in your body, The baroreflex is the fastest mechanism to regulate acute blood pressure changes via controlling heart rate, contractility, and peripheral resistance. The baroreflex or baroreceptor sensitivity (BRS) index is a measurement to quantify how much control the baroreflex has on the heart rate. Respiratory research documents that reduced breathing rate, hovering around 5-6 breaths per minute in the average adult, can increase vagal activation leading to reduction in sympathetic activation. This is a 5 -6 count breath in/out. Reducing the activation of the sympathetic nervous system is a reduction in the flight or fight response. Increasing vagal nerve activation means lowering your blood pressure, slowing your heart rate and calms the sympathetic nervous system.
- Clinical studies conducted in Italy have shown that verbalization of mantras can decrease the breathing rate, resulting into increased nitric oxide release when the breathing rate is brought down to less than six breaths per minute. Humming increases nitric oxide creation 15x, lowers blood pressure quicker. https://www.researchgate.net/publication/276038868_Pranayama_The_power_of_breath
- Mind-body awareness mind-body awareness is about creating a relationship between your thoughts and feelings and your physical state. The greater this bond the more easily you are able to listen to what your body is telling you through physical symptoms. The more you listen, the better you become at reacting and working in tandem with your body; thus creating an inner feeling of synchronicity and also achieving greater results. From a physiological perspective, body awareness INCLUDES proprioception in addition to interoception. However, there are aspects of proprioception and interoception that do not reach awareness, so they fall outside of it. Interoception is a lesser-known sense that helps you understand and feel what's going on inside your body. Kids who struggle with the interoceptive sense may have trouble knowing when they feel hungry, full, hot, cold or thirsty. Body Image and self esteem are feelings, thoughts and behaviors about your appearance but aren’t necessarily rooted in any sort of reality. They are dependent on mood and the tone of self-talk.
- Learn How to Self-Soothe Practice Taking Small Steps Feel Good in Your Own Skin Find Support Through Community It increases your awareness so you can reach self-acceptance. It encourages you to treat yourself right so you can develop self-respect Let go of your need to be perfect. Get active without an emphasis on competition or losing weight. Find a healthy, body-positive community. Recognize (and change) negative beliefs and behavior. Relieve stress than can lead to poor body image and eating disorders.
- To prevent osteoporosis, include 90 minutes a week of weight-bearing and muscle-strengthening exercise. Tree Triangle Twisting Triangle Extended Side Angle Bridge Pose Warrior 2 Locust Pose Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851231/
- Viewed as a holistic stress management technique, yoga is a form of Complementary and Alternative Medicine that produces a physiological sequence of events in the body reducing the stress response. Consistent yoga practice improves depression and can lead to experiencing a significant rise in serotonin levels and a decrease in levels of cortisol and monoamine oxidase. Exploring the therapeutic effects of yoga and its ability to increase quality of life https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/
- Pain management, decreased anxiety, self regulate, build resiliency, and eradicate stress. Yoga classes encourage community re-integration, building of self-confidence and self-awareness, improve lifestyle and quality of life, and open the door for personal growth. Yoga For First Responders Trauma Recovery Yoga “The benefits that I’ve seen is that is teaches the responders that there is a pause. They can find a breath. They can find a moment and handle stress in a different and better way.”
- Dan Nevins is an Army veteran who served and was wounded in Iraq. He discovered the life-changing power of yoga, which has enabled him to heal from the invisible wounds of war in a way that nothing else could. He quickly realized that other wounded warriors could benefit from yoga in the same way and knew he had to become an instructor. Dan became a Baptiste Yoga teacher in 2015, and now incorporates the notion of “yoga for every-body” into his speeches and classes, encouraging people from all walks of life – and veterans in particular – to take up the practice. Wounded Warrior Project Veterans Yoga Project “It’s hard to put into words, but I can honestly say that for one, my back has not felt this pain-free and healthy since I got blown up in Iraq about 5 or 6 years ago, and number two, this is the first time I’ve really believed that I can live without being defined by chronic anxiety, anger and depression in over two years of VA treatment.”
- Uprising Yoga