yoga, exercise sound & oxygen - dr. leslie korn
TRANSCRIPT
LeslieKorn,PhD,MPHLMHC,ACS,RPP,NTP,NCBTMB
CopyrightDr.LeslieKorn,2018
Yoga, Exercise Sound & Oxygen
Copyright,LeslieE.Korn,2018
Exercise & Movement for Mental Health
• Maintypes/eachofferbenefits• Aerobic:cardiorespiratoryendurance/low/high/intervalintensitykeyedtoheartrate
• Anaerobicweightlifting;forceofmusclecontractions• Resistance• Stability:Core,Balance• Flexibility:Yoga/Stretching• Energetic-TaiChi
• Implicationsformentalhealth
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• Aerobic(20min3-4xweekminimum)• Anxiety,depression
• Anaerobic• Bodyimage/dysmorphia,boundaries
• Resistancetraining/Balance• Energy,bodyimage,dissociation
• Core,Pilates• Egostrengthening
• Stretching • Emotionalflexibility
Stage-Specific Physical Exercises
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Meditation
• Meditation• Mantra,mindfulness/Vipassana,movingmeditation,chanting
• DhammaBrothers
• EarlyMiddle&Latestagerecoveryanxiety/PTSD
• TaiChi• Neurofeedback,WildDivine
• Contraindications• “Beforeyoucanloseyourego,youhavetohaveanego”
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• Thebreathcycleiscompletedfour(yoga)totwentytimes(aerobic)aminute,moreorless
“If you control the breath, you control the mind.”
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Yoga Breathing
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• Disorderedbreathingoftengoesundiagnosed• Mostsymptomsofhyperventilationarenotthetypicalrapid,shallowbreathingthatoccursduringpanicattacks
• Complainofheadaches,neckpain,jawpain,legandbodycramps,&tensionintheshouldermuscles
• Posturally,peoplemaypresentwiththeirjawsjuttingoutasifgaspingforairevenastheirshouldersslumpforward
• Attemptstorestoreposturebypullingtheneckposteriorly➔chronicneckpain
Disordered Breathing & Hyperventilation
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• Chronichyperventilation/Overbreathing➔brainhypoxia➔Depression&headaches
• Hyperventilationisthephysicalsideofchronicanxiety• Overbreathingorhyperventilationsyndrome(HVS)isestimatedinthegeneralpopulationat10%&likelymore,oftenundiagnosed
• HVS:heneckmusclesareoftenover-developedbecausetheydomostofthework➔chronicneckpain
Disordered Breathing & Hyperventilation
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• Theinabilitytoholdthebreathformorethan30secondsmaybeindicativeofHVS;
• Chronichyperventilatorscanrarelyholdthebreathformorethan10-20seconds
(Chaitowetal.,2002)
• CombineYoga,Bodywork&breathing
• Workwithaprofessionaltomanuallyreleasethechroniccontractionofthediaphragm&theaccessoryrespiratorymusclessuchasthescalenes,sternocleidomastoid,&trapezius
Breathing & Anxiety
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• Thenasalcyclemarksphysiologicalstates• Greaterairflow• Leftnostril:restingphase• Rightnostril:activityphase
• Thehypothalamusintegrates®ulatesthese2physiologicalstatesofrest&activity• WithdisruptionoftheHPAaxis,therestactivityrhythmsarealsodisrupted• ADHD:Rightnostrilbreathing
Nasal Cycle: Ultradian Rhythm
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• YogabreathingmethodshaveshownsignificantefficacyforthetreatmentofPTSD&depression• Amongpeoplewhoexperiencedthe2004Asiantsunami
(Desciloetal.,2010)
• Yogaincreaseslevelsofgamma-aminobutyricacidinthebrain(Streeteretal.,2010)
Yoga & PTSD
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Exercise for Mental Health
• Releaseenergy• Havefun• Makenoise
• Releaseinhibition• Moveslowly
• Practicedaily• Doingroupsoralone• Teachintheoffice&checkonprogress
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Scalene StretchExercise
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Flying Dragon Shoulder Stretch
Exercise
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Exercise
Flying Dragon Shoulder Stretch
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HA Breath/ Woodchopper
Exercise
STEP 1
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HA Breath/ Woodchopper
Exercise
STEP 2
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HA Breath/ Woodchopper
Exercise
STEP 3
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HA Breath/ Woodchopper
Exercise
STEP 4
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HA Breath/ Woodchopper
Exercise
STEP 5
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HA Breath/ Woodchopper
Exercise
STEP 6
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HA Breath/ Woodchopper
Exercise
STEP 7
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HA Breath/ Woodchopper
Exercise
STEP 8
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Shoulder-pectoral stretch
Exercise
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Shoulder-pectoral stretch
Exercise
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Shoulder-pectoral stretch
Exercise
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Back stretchExercise
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Corpse Pose to Rib Cage Breathing
Exercise
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STEP 1
Exercise Elevate legs positions
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STEP 2
Exercise Elevate legs positions
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STEP 3
Exercise Elevate legs positions
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STEP 4
Exercise Elevate legs positions
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STEP 5
Exercise Elevate legs positions
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STEP 6
Exercise Elevate legs positions
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Gluteal stretchExercise
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Gluteal stretchExercise
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Gluteal stretchExercise
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Gluteal stretchExercise
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Resting Butterfly
Exercise
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• Bandhasregulatetheflowofprana• Designedtomoveenergyuptowardthehead
• Useitforanxiety,digestion• Purgingbehaviors
Uddiyana (Flying Up) Bandha (Internal Seal or Lock)
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• Meditatingwhilecrossingclosedeyestriggersthevagusnerve&slowstheheart,settingthestageforatrancestate
• Crossingtheeyesinduceaparasympatheticstatebytheoculocardiacreflex(Reader,1994)
• MayexplaintheneurologicalmechanismKriyayoga,meditation&yogaposesthatfocustheeyesonthebridgeofthenose,crossthem,orrollthemintothebackofthehead
• Lionpose(Simhasana)ofHathaYogainvolvesfocusingonthe,ājňāorthirdeyewhilestickingoutthetongue
• Children’sfavoriteyogaposes&onethatrelievestension
Focus on Mid Brow/3rd Eye
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Voice & Emotion
• Howoldisthepersonbehindthevoice?• Howdoesthevoicechangewhenspeakingaboutdifferentcontent• Whereisthevoicelocated:inthethroatorcomingfromdeeperwithin
• Howdoyoufeelorwhatdoyousensewhenhearingaparticularvoice• Voiceandsoundexercisesareasomaticentréetochangingsenseofself
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Sound therapies
• Sound:Passive&Activeparticipation• Vibration• BinauralMusic
• Tuningforks• Toning• Singing
• BroadApplications
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• Binauralbeats• Detectionofbeatswheneachearispresentedwithadifferenttonesimultaneously• Thesebeatsarecreatedbytheolivarynucleusinthebrainstem• Perceivesthedifferencebetweenthetwotonesandcreatesthebeatfrequencythatpeoplecanhear
• Knownasbinauralauditorybeats(BAB)• Thebeatfrequencyismanifestedwithinthebrain• Formentalandphysicalhealth• Brainwaveentrainmentandhemispherecoherence• Insomnia,PTSD,relaxation,preandpostsurgery,painaddictions…Alteredstatesoptimalfunction
Listen: Binaural Auditory Beats
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Listen/Practice Toning
• Theuseofvocalsoundstorestorevibratorypatternsofthebody• Theconsciouselongationofasoundbyusingthebreath&voice• Oftenusevowelsounds• NumerousApplications• Integrationwithbodywork,yoga,selftoning&contactingareasonthebodyofpainordiscomfort,usewithrocking…
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Hyperbaric Oxygen Therapy (HBOT)TBI,ASD,Neurologicaldisorders• Wound-healingtherapy• Increasedatmosphericpressure• Pressureofoxygenoverambientatmosphericpressure&pressureofoxygen
• Mainmechanismsofactionaregene-mediated
• HBOTexertsitswound-healingeffectsby• Expression&suppressionofthousandsofgenes• Dominantgeneactions• Up-regulationoftrophic&anti-inflammatorygenes• Down-regulationofpro-inflammatory&apoptoticgenes
• PaulHarch,MD
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• Theinhalationof100%oxygeninsideahyperbaricchamberthatispressurizedtogreaterthan1atmosphere(atm)
• Foroxygendeprivedconditions.Administeredat1-3atm
• Conventionallyusedfordecompressionillness,burnhealing,antiaging
• DurationofanHBOTsessionistypically60-120minutes
• IncreaseoxygenationofbraintissueforthetreatmentofPTSD&TBI,ASD,stroke
• Reducescerebraloxidativestress,inflammation,vasogenicedema,&hippocampalneurondeath
(Eovaldi&Zanetti,2010;Huang&Obenaus,2011)
Hyperbaric Oxygen Therapy (HBOT)
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Summary
• Yogaexercises&positionsformentalhealth
• Statebasedapplicationofaerobic,anaerobic,core,yoga• Releaseofthediaphragm
• Exercisesthatuseofthevoice&soundtoreleaseenergyemotional&musculature
• Toning• BinauralBeats• HyberbaricOxygenTherapy
Thank you!drlesliekorn.com [email protected]