The speaker discusses the impact of chronic stress on the body and mind. They share a personal story of overcoming debilitating injuries and chronic pain through a mind-body approach, specifically a 3-step meditation technique called "BMW" (Breath, Mind, Word). This technique involves deep diaphragmatic breathing, relaxing muscles, and repeating a word to calm the mind. The speaker explains that this approach can help reduce stress hormones, increase feelings of calm and energy, and even alleviate symptoms of anxiety and depression. They encourage the audience to take control of their health by practicing this technique and becoming their own "best doctor." The speaker also shares a success story of a patient who used this technique to overcome anxiety and achieve academic success.
Here are the key facts from the text:
1. The American Medical Association reports that 75% of all symptoms doctors treat can be traced back to excessive stress.
2. Excessive stress can lead to distress, heartburn, headaches, muscle tension, hypertension, gut problems, sleep problems, high anxiety, and low sex drive.
3. Chronic stress can also lead to serious life-threatening diseases such as diabetes, depression, heart attacks, and cancer.
4. The autonomic nervous system has a "break" called the vagus nerve, which can help slow down the body's stress response.
5. The vagus nerve is responsible for the "rest and digest" function, which is the opposite of the "fight or flight" response.
6. The autonomic nervous system has two main functions: "fight or flight" and "rest and digest".
7. The "fight or flight" response is triggered by stress and releases stress hormones such as cortisol and adrenaline.
8. The "rest and digest" function is triggered by relaxation and helps to slow down the body's stress response.
9. Deep diaphragmatic breathing can help slow down the autonomic nervous system and reduce stress.
10. Relaxing the muscles can also help slow down the autonomic nervous system and reduce stress.
11. Focusing the mind and being present in the moment can help reduce stress and anxiety.
12. Repeating a word, such as "home", can help calm the mind and reduce stress.
13. A three-step meditation technique called "BMW" (breath, mind, and word) can help reduce stress and promote relaxation.
14. The BMW meditation technique involves deep diaphragmatic breathing, focusing the mind, and repeating a word.
15. Practicing the BMW meditation technique for just 10 minutes a day can have profound and huge benefits for the rest of your life.
16. The author, a physician, suffered a debilitating accident at the age of 32 and was left with chronic pain, exhaustion, and depression.
17. The author tried various medications and treatments but did not find relief until she discovered the BMW meditation technique.
18. The author credits the BMW meditation technique with helping her to heal physically and emotionally.
19. The author now practices mind-body medicine and uses the BMW meditation technique with her patients.
20. Michelle, a patient of the author, used the BMW meditation technique to overcome stress and anxiety and went on to become an integrative physician.