January 28, 2025 ⢠19 mins
As a highly sensitive introvert, I discovered how exercise transformed not only my physical health but also my emotional well-being.
In this episode, I share my surprising journey with movement and why it's become an essential tool in my emotional resilience toolkit. I break down three HSP-friendly ways to move your body - walking for mindful meditation, barre classes for gentle strengthening, and strength training for emotional processing.
I explain the science behind why exercise is particularly beneficial for HSPs and introverts and offer practical tips for making movement a sustainable part of your self-care routine. Whether you're exercise-averse like I was or looking for new ways to manage overwhelm, I'll help you find movement practices that suit your sensitive nature.
Resources:
Fit2B Studio: https://fit2b.us/
Nourish Move Love: https://www.nourishmovelove.com/
Pure Barre: https://www.purebarre.com/
Related Episodes:
- 47 | Makeup, Skincare, & Fashion: Self-Care Essentials for HSPs
- 45 | Why Painting Is the Perfect Self-Care Practice for HSPs and Introverts
- 44 | Ready to Regulate Your Emotions? How the Horatio Dream Planner Can Help You Get There, Fast
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:14):
If somebody had told me that this was true, I would
not have believed them, becauseit just wasn't my thing.
What am I talking about?
Exercise, and I just reallywanted to be strong, I wanted to
be healthy, I wanted to be ableto keep up with my littles, I
wanted to be around when mylittles or bigs and have their
own family, and so I startedtaking time to add in movement
to my days, to my weeks, and Iwas shocked by the benefits that
(00:39):
I got from it.
And I'm not talking about, like, my body changing, even though
it did.
I'm not talking about gettingmy body changing, even though it
did.
I'm not talking about gettingstronger, even though I did, but
just the overall emotional andmental benefits to moving my
body was shocking to me.
I wasn't prepared for it, Iwasn't expecting it, but I was
(00:59):
so happy to have another thingto add to my emotional
resilience toolbox, so to speak.
And so today on the podcast, Iwant to talk about movement and
exercise, especially for highlysensitive introverts.
If you're tired of feeling likeyou're drowning in your
emotions and want to stopwalking around feeling numb and
(01:20):
overwhelmed, you're in the rightplace.
What's up, I'm LaToya, anemotional resilience coach and
fellow highly sensitiveintrovert, who learned how to
manage all the feels withjournaling, and I love helping
women like you identify and workthrough your emotions.
Embrace your God-givensensitivity so you can stop
running away from your feelingsin a way that feels authentic to
you, ready to dig in.
(01:41):
Grab your weighted blanket, getcomfy and let's get it.
Ready to dig in?
Grab your weighted blanket, getcomfy and let's get it.
I have a confession to make.
I was super cranky overThanksgiving week and, yeah,
there's no other way to say it,I was just cranky, I was not in
a good mood, I was agitated, Iwas frustrated.
Yeah, I needed to really kindof get it together, and it
(02:02):
wasn't until like the end of theweek that I kind of pinpointed
what was missing and I realizedthat that week, actually it had
been like two weeks since I hadany kind of exercise.
I needed some time, like Ihadn't had time to like away,
and so I was like I really needto take care of myself, and I do
(02:23):
this to myself a couple times ayear and I always laugh,
because when I don't exercise, Ireally struggle with my
emotions, and it's somethingthat I really realized this year
and something that I try tokeep in mind, and it's really
why I wanted to talk about ittoday on podcast.
Okay, because, as highlysensitive introverts, you know,
for us, exercise is not justabout our physical health.
(02:45):
It's a powerful tool foremotional wellness and self-care
as well.
And, like, we have to, I think,understand that about ourselves
and make plans to make it apriority.
Right, so, you know, whenyou're feeling like everything's
too much, when you literallyfeel like you're buzzing because
you're so overwhelmed by allthe things.
(03:06):
Right, like, especially whenyou've got back-to-back meetings
or back-to-back outings, orlike holiday season, you've got
all the parties, all the events,all the things to be at.
Right, like, just being able toget away and move your body
makes a huge, huge difference.
Right, when I can go outsideand go for a walk, right, I can
feel myself like exhale and getcalmer as I walk, like my
(03:31):
shoulders drop.
Right, I'm able to take deepbreaths, my mind clears.
It's like magical.
Okay, and so right, finding away to move your body in some
kind of intentional way is goingto be so helpful.
So why is it, what is it aboutexercise that's so helpful for
highly sensitive introverts?
Well, I think we should put onour little science hat for just
(03:54):
a minute to talk about what'shappening in your body when
you're moving, right.
So, as an HSP, as an introvert,right, our nervous systems are
operating at high alert, rightat heightened state.
That's where our sensitivitycomes from, right, we're
processing more, we're feelingmore, we're thinking more and
sometimes we're gettingoverwhelmed by all of that
(04:15):
information, by all of thatstimulation.
So exercise can kind of serveas the reset button for our
nervous systems and ouroveractive mind, our overactive
emotions and all those things.
Right, when you move, your bodyis going to release a lot of
chemicals and a lot of things.
Right, we got endorphins, wegot serotonin and dopamine, and
all of those help regulate yourmood.
(04:37):
They help reduce your anxietyand lower your stress.
Okay, and also and this is thething that was like so key and
life changing for me is thatmoving your body actually gives
all of that emotions that you'refeeling, all of that
stimulation that's been buildingup and building up inside of
you, gives it somewhere to go.
And I feel like we know this,like when we have kids,
(04:58):
especially like my kids.
I got boys and boy is ADHDstrong in my house, but they're
so energetic, they're so busy.
What do I do?
I'm like you need to go outside, you need to get outside, you
need to hop on your bike, youneed to get on your scooter, you
need to run, jump, you need toclimb, you need to swing.
Like we make sure that our kidsget active, to get rid of all
of that energy right, to giveall that energy right A healthy
(05:19):
place to go.
Same thing for us, moving yourbody is going to give somewhere
for all of that overstimulationthat you've been building up in
your body to go, so that youdon't blow up.
Okay, and so, if some of you arelike me, you're like exercise
is not my thing, right, it's notfun.
I don't like it, I don't enjoyit.
The gym is loud.
There's all kinds of people atthe gym.
(05:40):
I feel really uncomfortable.
Right, like, I hear you, I hearyou, I hear you, I hear you, I
get you.
Trying to go out to a gym andtrying to go out and do things
can be super overwhelming.
It can be right, more sensoryinput that's going to add to our
stimulation.
But I want to talk to you todayabout some different ways that
(06:01):
you can move your body that'sgentler and mindful.
That's really going to help youget in that place.
Okay, and listen, I'm going toshare, I think, three things
with you today, and I'm notsaying that these are the only
things that you can do, butthese are the three things that
I have done that are workingwell for me.
So number one right, we'regoing to start with what I think
(06:22):
is the easiest thing.
To get started with walking.
Okay, I read somewhere thatwalking is like moving
meditation.
Right, it's gentle, it's greatfor grounding and anybody and
everybody can walk.
You can find a way to adapt itto what your needs are, to what
your situation is.
Right, it's great.
(06:43):
And right, it's not going to belike these HIIT workouts, right
, where you're going to bejumping and running and picking
this up.
That's going to wear you out,that can really feel
overwhelming and that in itselfcan be overstimulating.
But walking is going to giveyou a space to stay present,
connect with your body and, atthe same time, process your
(07:04):
thoughts and your emotions.
I get so much clarity when I'mgoing for a walk.
I find so much peace when I'mgoing for a walk.
Right, I'm able to think all mythoughts and I feel all my
feels, but because I'm moving,it doesn't feel overwhelming.
Right, it helps me process iteasier.
Okay, so my favorite place towalk is outside.
(07:27):
I am not a treadmill walker.
It just doesn't make sense tome.
I don't like this idea ofwalking and not going anywhere.
So if you like the treadmill,more power to you.
But I really want to encourageyou to being outside because
you're going to get a lot ofbenefits being out in nature.
We've talked about grounding,right, and keep talking about
grounding, grounding, grounding,grounding right.
Being outside in nature is agreat grounding experience.
(07:48):
Right, just standing in nature,right, getting in your bare
feet, touching the ground,touching the grass, breathing
the fresh air, holding your faceup to the sunshine All of that
is going to be really groundingand very soothing for you.
Now add walking into that andyou're going to get so many
benefits.
Right, you're going to hear thesounds, like.
I love tuning my ears to hearthe birds.
Right Now, I'm not reallyskilled at identifying the
(08:09):
different calls for the birds.
I think I know like five, butthat's something that I love to
do.
It brings me peace, right, thesound of water is so calming to
me.
It's like one of the onlyreasons that I like to go to the
beach the sound of water andthe sunset.
Otherwise, no, thank you.
But hearing water is verysoothing, right.
Rustling leaves, like whateverit is.
All the sounds of nature, right.
(08:29):
This green noise and being outin nature is going to help
regulate your nervous system,right.
And I mean, even if all you dois go in your backyard and do
laps in your backyard, like thatis great.
So what are some easy ways toget started walking and finding
this peace and get experience?
Well, just decide that you'regoing to walk, right, make up in
(08:50):
your mind that it's going to bea priority and you're going to
walk, and like you don't have towalk every day.
But just decide this is whatI'm going to do it and get
started.
And if you want something to dowhile you're walking, maybe
like set something that you wantto focus on, you're going to
say, okay, I'm going to focus ongratitude and as I walk, I'm
going to like just remind myselfof all the things that I'm
(09:10):
grateful for.
Maybe you just want to walk insilence, right, it's.
It sounds simple, but it can bereally difficult Sometimes.
Like I just need to be quiet, Idon't need to listen to a book.
I don't need to listen to music, I don't need to listen to a
podcast.
I just need to walk in silenceand just practice being still
and being quiet.
You can practice breathing, youknow.
I've talked about box breathingand different breathing
(09:31):
exercises.
Those are great to do whenyou're walking and maybe you
just want to be fully immersedinto your surroundings and say,
like, what colors do you see?
What textures do you notice?
What animals are you seeing,what sounds are you hearing?
Like all of those things aregoing to help you get out of
your head, get out of kind ofwhat's going on in you and find
more peace as you're walking.
So that's walking All right.
(09:51):
The second thing is barreB-A-R-R-E, and I have to say
that because anytime that I tellsomebody that I'm going to a
bar class, I get one of tworesponses they think that I'm
going to, like, learn how tomake mixed drinks, or they think
it's like a stripper class Okay, no, b-a-r-r-e.
Like a ballet bar Okay, itcombines.
(10:14):
It's a very low impact workoutbut it combines like dance, like
ballet, pilates, likestretching, yoga, breathing, all
those things.
It's really focused on small,precise movements that are going
to strengthen and lengthen yourmuscles, right.
So like literally, we say up aninch, down an inch, and it's
literally up one inch, down oneinch.
Okay, it's very intentional andfocused and I swear that it was
(10:36):
tailor made for highlysensitive introverts everywhere,
because it's perfect and likethe atmosphere is so HSP
friendly.
It's in a calm place.
There's soft lighting right.
There's like carefully selectedmusic for each class and each
part of the class.
So when you're stretching,there's music.
(10:57):
When you're doing, when you'reworking right, that's what we
call it when you're doing work,there's that, and then at the
end, when it's time to kind ofwind down and cool down and
relax, like the music changes.
It's so beautiful, right.
The movements are small, whichreally allows you to turn your
focus inward, right on what ismy body doing.
You can connect to differentparts of your body.
Am I feeling this here?
Am I doing that?
(11:17):
You can pay attention to yourbreath, right.
All things that you're going tofocus on instead of kind of
what's going on in your mind andyour heart and your world and
all the things that you'reworried about.
It's really a time you can goand leave all that stuff out
there and just focus on yourselfand taking care of yourself.
I have become so much more awareof my body and this is so
important.
I talk about this a lot when itcomes to your emotions.
You've got to be able toidentify what your emotions feel
(11:41):
like in your body.
Okay, like, what does angerfeel like in your body?
What does disappointment feellike in your body?
What does rejection feel likein your body?
And taking a barre class that'sfocusing on being aware of your
body is going to help you buildthat skill.
Okay, and there's so muchmindfulness.
Like you have to focus.
Concentration is required to dothe small, intricate, controlled
(12:05):
movements.
I do a version of Bar the classthat's really focused on
mobility and balance, and I haveto focus.
Like I cannot be looking noteven at myself in the mirror,
like I can't look at the personnext to me.
I have to be really in tune andfocused on what my body is
doing in order to do those um,those movements and those
motions.
So I take my classes at PureBar.
(12:26):
If you're wondering, I do myclasses in person at Pure Bar
and if you're just gettingstarted, I recommend you do one
Um in my area.
You, the first class is free.
Um, like you do a 30 minuteclass where you go in and they
teach you the basics.
They start teaching you some ofthe vocabulary and you get to
try it out and see it foryourself.
(12:46):
I love it, and then you can gofrom there however you want to.
I'll leave a link to the PureBar website if you want to see
if it's in your area and try itout for yourself.
But I love it.
It's my favorite way to move mybody.
If it's in your area, try itout for yourself, but I love it.
It's my favorite way to move mybody.
The last thing I want to talkabout today is strength training
.
So I know that we are talkingabout ways to move our body as
(13:07):
high sense of introverts, right.
We're talking about, like justwalking and things that are
calming and soothing.
You're probably like Latoyastrength training, like what are
you talking about?
That does not sound peaceful orcalming.
Are you talking about that doesnot sound peaceful or calming?
Just give me a minute, okay.
There's something reallyempowering about building
(13:28):
strength, okay, especially whenyou feel overwhelmed by the
world and your life and all thethings.
Okay, it is a way to processyour emotions.
To process your emotions rightthrough physical exertion.
So when I am like doing aworkout, I am focused on making
sure that my form is right,because I don't want to injure
myself.
Like making sure my form isright, I'm focused on my breath.
(13:50):
Am I breathing properly?
As a mama, you know, I've got acore to protect and things like
that.
There's not a lot of room forracing thoughts and overthinking
or overwhelming emotions.
Right, it's just it's nothappening.
Like I can't even carry on aconversation.
Like my kids come out to ask mea question.
I'm like hang on, mommy, can'ttalk to you right now.
I got to focus on what I'mdoing right now, and so it's a
(14:12):
great way to stay focused right,to kind of hit the pause button
on all the things that aregoing on in your mind and your
heart.
Okay, but at the end, right,you're moving, you're going to
feel so much better, right Again, like those, there's endorphins
and things where you feel kindof like, oh, like I feel kind of
happy, I feel good.
After you know, doing that it'sagain.
(14:32):
It's a way to get all of thatstress and that overstimulation
out of your body.
Right, you're actually doingsomething with all of that
energy that's been building upin you.
Okay, so that's what I reallylove about it.
And like, getting stronger, likeI love the fact that I can pick
up heavy things.
Okay, when I get to reach for a20 pound dumbbell or like my 40
(14:53):
pound kettlebell, I feelawesome.
I'm like, oh my goodness, likeI am so strong, I can do this.
I can do hard things.
I have the same thought whenI'm doing barre class, because
it's hard, and when I get to theend of a class, I'm like super
sweaty and like out of breath.
I'm like, oh, my goodness, Idid it.
I did it.
I can do hard things.
And that's going to carry overinto your everyday life.
Like you can do hard things,you can do things Even if it
(15:15):
seems hard, if it seemsoverwhelming, you can absolutely
do it.
Okay Now, if you are new tostrength training, please find
somebody that can help you.
Like I said, proper form andall the things I love fit to be
workouts that is what I reallygot started in for a long time.
Beth Lauren is amazing.
She knows so much, she is sogenerous, she is so kind and she
(15:37):
is always finding people thatknow more than she does to come
and share their expertise andtheir insights.
Nourish Move Love is anotherYouTube channel that I follow.
Sometimes I'll leave those allin the show notes for you, don't
worry about it.
Yeah, but find a way to go anddo that at home, at a gym,
outside, at a park, likewhatever.
But just move your body.
And I'm going to add thislittle caveat here when it comes
(16:04):
to strength training, listen toyour body.
Okay, some days you're going tofeel like you can conquer the
world.
Go for it.
If you wake up and you're like,you know what?
I cannot?
I can't pick up heavy things, Ican't be overstressed Don't do
that to yourself.
Do something more gentlestretch, go for a walk, right,
listen to your body, give yourbody what it needs.
So the final thing that I wantto leave you with are just some
(16:25):
practical tips on how you couldmake this part of moving your
body and exercise part of yourself-care.
Right, you've got to.
I want you to make the mentalshift to thinking about exercise
as like something you have todo, something that you get to do
for yourself.
Okay, we want to view this asself-care, because that's what
it is.
Okay, it's not a task.
(16:47):
Right, it's not like a job.
It's not another thing on yourlist, it is you caring for
yourself?
That's the first thing.
And then I want you to payattention to different movement,
like try different things, payattention to different movement,
and how?
State, right, how are youfeeling after this class?
What's your energy like afterthis class?
Right, I know, for me I cannotdo strength training like late
(17:13):
afternoon evening, because it'sgoing to be too much for my
system.
It's too much stimulation, it'stoo much like exertion I don't
do.
Well, I don't sleep well, right, I don't, my body doesn't
handle that.
Well, late in the day.
You may be different, right,there are things that I want to
do based on how I feel.
When I am just like, oh mygoodness, I'm stressed, like I'm
like I'm suffocating, I got toget out of here.
(17:33):
Right, I'm gonna go for a walk,I want to get outside, I want
to walk.
When I'm like angry or reallyfrustrated, I want to pick up
and chill.
Right, I'm going to do thatmobility bar class.
So, figure out differentmovements that you enjoy doing
(17:53):
and kind of see if you can startmatching it up with your
feelings.
Right, what do you need when?
And like, give yourself grace,like scheduling is important,
but don't be like soperfectionist about it.
Like, my goal is three workoutsa week.
Okay, so it's bar, two strengthtraining sessions and then
walking on the other days.
I would love to say that I dothese things on certain days a
(18:16):
week, but my life doesn't allowfor that and I've had to learn
to be okay with that.
Okay, like, bar is kind ofscheduled because I have to
physically go somewhere and I'mpaying for the classes, but I
fit in everything else when itfits in and it's different every
single week, and that's okay.
Give yourself grace.
So remember, when you're movingyour body, it's not about
punishing yourself.
It doesn't have to be intense,it doesn't have to be
overwhelming.
We are just looking at how canwe take care of our physical
(18:39):
bodies as a way to support ouremotions, okay.
So I want to challenge you tojust try some kind of movement,
right.
Start small, please.
Start small.
Please.
Don't sign up for 800 barclasses or like a two hour
strength training class.
Don't do that to yourself,especially if you're not in the
habit of moving regularly.
Start small.
Maybe you're going to commit toa 10 minute walk twice a week
(18:59):
this week?
Okay, maybe you're going to doone 10 minute strength training
video in your living room.
Right?
Just make a decision and Iwould love to hear about it.
Come on over to the group andshare with me what you're going
to do for yourself toincorporate movement exercise in
your body.
I would love to hear whatyou're doing, because I am sure
that you are probably not allwalking, taking barre classes
(19:21):
and picking up heavy things.
Right, there's all kinds ofexercises and I would love for
you to come and share what isworking for you to give
everybody ideas on how they canmove their body and help manage
their emotions and take care ofthemselves as highly sensitive
introverts.
Did you learn something new orhave an aha moment from today's
episode?
I would love to hear from you.
The best way to do that is toleave a five-star rating and
review in Apple Podcasts.
(19:41):
This also helps other womenlike us find the show.
Thank you so much for joiningme.
If somebody had told me that this was true, I would
not have believed them, becauseit just wasn't my thing.
What am I talking about?
Exercise, and I just reallywanted to be strong, I wanted to
be healthy, I wanted to be ableto keep up with my littles, I
wanted to be around when mylittles or bigs and have their
own family, and so I startedtaking time to add in movement
to my days, to my weeks, and Iwas shocked by the benefits that
(00:39):
I got from it.
And I'm not talking about, like, my body changing, even though
it did.
I'm not talking about gettingmy body changing, even though it
did.
I'm not talking about gettingstronger, even though I did, but
just the overall emotional andmental benefits to moving my
body was shocking to me.
I wasn't prepared for it, Iwasn't expecting it, but I was
(00:59):
so happy to have another thingto add to my emotional
resilience toolbox, so to speak.
And so today on the podcast, Iwant to talk about movement and
exercise, especially for highlysensitive introverts.
If you're tired of feeling likeyou're drowning in your
emotions and want to stopwalking around feeling numb and
(01:20):
overwhelmed, you're in the rightplace.
What's up, I'm LaToya, anemotional resilience coach and
fellow highly sensitiveintrovert, who learned how to
manage all the feels withjournaling, and I love helping
women like you identify and workthrough your emotions.
Embrace your God-givensensitivity so you can stop
running away from your feelingsin a way that feels authentic to
you, ready to dig in.
(01:41):
Grab your weighted blanket, getcomfy and let's get it.
Ready to dig in?
Grab your weighted blanket, getcomfy and let's get it.
I have a confession to make.
I was super cranky overThanksgiving week and, yeah,
there's no other way to say it,I was just cranky, I was not in
a good mood, I was agitated, Iwas frustrated.
Yeah, I needed to really kindof get it together, and it
(02:02):
wasn't until like the end of theweek that I kind of pinpointed
what was missing and I realizedthat that week, actually it had
been like two weeks since I hadany kind of exercise.
I needed some time, like Ihadn't had time to like away,
and so I was like I really needto take care of myself, and I do
(02:23):
this to myself a couple times ayear and I always laugh,
because when I don't exercise, Ireally struggle with my
emotions, and it's somethingthat I really realized this year
and something that I try tokeep in mind, and it's really
why I wanted to talk about ittoday on podcast.
Okay, because, as highlysensitive introverts, you know,
for us, exercise is not justabout our physical health.
(02:45):
It's a powerful tool foremotional wellness and self-care
as well.
And, like, we have to, I think,understand that about ourselves
and make plans to make it apriority.
Right, so, you know, whenyou're feeling like everything's
too much, when you literallyfeel like you're buzzing because
you're so overwhelmed by allthe things.
(03:06):
Right, like, especially whenyou've got back-to-back meetings
or back-to-back outings, orlike holiday season, you've got
all the parties, all the events,all the things to be at.
Right, like, just being able toget away and move your body
makes a huge, huge difference.
Right, when I can go outsideand go for a walk, right, I can
feel myself like exhale and getcalmer as I walk, like my
(03:31):
shoulders drop.
Right, I'm able to take deepbreaths, my mind clears.
It's like magical.
Okay, and so right, finding away to move your body in some
kind of intentional way is goingto be so helpful.
So why is it, what is it aboutexercise that's so helpful for
highly sensitive introverts?
Well, I think we should put onour little science hat for just
(03:54):
a minute to talk about what'shappening in your body when
you're moving, right.
So, as an HSP, as an introvert,right, our nervous systems are
operating at high alert, rightat heightened state.
That's where our sensitivitycomes from, right, we're
processing more, we're feelingmore, we're thinking more and
sometimes we're gettingoverwhelmed by all of that
(04:15):
information, by all of thatstimulation.
So exercise can kind of serveas the reset button for our
nervous systems and ouroveractive mind, our overactive
emotions and all those things.
Right, when you move, your bodyis going to release a lot of
chemicals and a lot of things.
Right, we got endorphins, wegot serotonin and dopamine, and
all of those help regulate yourmood.
(04:37):
They help reduce your anxietyand lower your stress.
Okay, and also and this is thething that was like so key and
life changing for me is thatmoving your body actually gives
all of that emotions that you'refeeling, all of that
stimulation that's been buildingup and building up inside of
you, gives it somewhere to go.
And I feel like we know this,like when we have kids,
(04:58):
especially like my kids.
I got boys and boy is ADHDstrong in my house, but they're
so energetic, they're so busy.
What do I do?
I'm like you need to go outside, you need to get outside, you
need to hop on your bike, youneed to get on your scooter, you
need to run, jump, you need toclimb, you need to swing.
Like we make sure that our kidsget active, to get rid of all
of that energy right, to giveall that energy right A healthy
(05:19):
place to go.
Same thing for us, moving yourbody is going to give somewhere
for all of that overstimulationthat you've been building up in
your body to go, so that youdon't blow up.
Okay, and so, if some of you arelike me, you're like exercise
is not my thing, right, it's notfun.
I don't like it, I don't enjoyit.
The gym is loud.
There's all kinds of people atthe gym.
(05:40):
I feel really uncomfortable.
Right, like, I hear you, I hearyou, I hear you, I hear you, I
get you.
Trying to go out to a gym andtrying to go out and do things
can be super overwhelming.
It can be right, more sensoryinput that's going to add to our
stimulation.
But I want to talk to you todayabout some different ways that
(06:01):
you can move your body that'sgentler and mindful.
That's really going to help youget in that place.
Okay, and listen, I'm going toshare, I think, three things
with you today, and I'm notsaying that these are the only
things that you can do, butthese are the three things that
I have done that are workingwell for me.
So number one right, we'regoing to start with what I think
(06:22):
is the easiest thing.
To get started with walking.
Okay, I read somewhere thatwalking is like moving
meditation.
Right, it's gentle, it's greatfor grounding and anybody and
everybody can walk.
You can find a way to adapt itto what your needs are, to what
your situation is.
Right, it's great.
(06:43):
And right, it's not going to belike these HIIT workouts, right
, where you're going to bejumping and running and picking
this up.
That's going to wear you out,that can really feel
overwhelming and that in itselfcan be overstimulating.
But walking is going to giveyou a space to stay present,
connect with your body and, atthe same time, process your
(07:04):
thoughts and your emotions.
I get so much clarity when I'mgoing for a walk.
I find so much peace when I'mgoing for a walk.
Right, I'm able to think all mythoughts and I feel all my
feels, but because I'm moving,it doesn't feel overwhelming.
Right, it helps me process iteasier.
Okay, so my favorite place towalk is outside.
(07:27):
I am not a treadmill walker.
It just doesn't make sense tome.
I don't like this idea ofwalking and not going anywhere.
So if you like the treadmill,more power to you.
But I really want to encourageyou to being outside because
you're going to get a lot ofbenefits being out in nature.
We've talked about grounding,right, and keep talking about
grounding, grounding, grounding,grounding right.
Being outside in nature is agreat grounding experience.
(07:48):
Right, just standing in nature,right, getting in your bare
feet, touching the ground,touching the grass, breathing
the fresh air, holding your faceup to the sunshine All of that
is going to be really groundingand very soothing for you.
Now add walking into that andyou're going to get so many
benefits.
Right, you're going to hear thesounds, like.
I love tuning my ears to hearthe birds.
Right Now, I'm not reallyskilled at identifying the
(08:09):
different calls for the birds.
I think I know like five, butthat's something that I love to
do.
It brings me peace, right, thesound of water is so calming to
me.
It's like one of the onlyreasons that I like to go to the
beach the sound of water andthe sunset.
Otherwise, no, thank you.
But hearing water is verysoothing, right.
Rustling leaves, like whateverit is.
All the sounds of nature, right.
(08:29):
This green noise and being outin nature is going to help
regulate your nervous system,right.
And I mean, even if all you dois go in your backyard and do
laps in your backyard, like thatis great.
So what are some easy ways toget started walking and finding
this peace and get experience?
Well, just decide that you'regoing to walk, right, make up in
(08:50):
your mind that it's going to bea priority and you're going to
walk, and like you don't have towalk every day.
But just decide this is whatI'm going to do it and get
started.
And if you want something to dowhile you're walking, maybe
like set something that you wantto focus on, you're going to
say, okay, I'm going to focus ongratitude and as I walk, I'm
going to like just remind myselfof all the things that I'm
(09:10):
grateful for.
Maybe you just want to walk insilence, right, it's.
It sounds simple, but it can bereally difficult Sometimes.
Like I just need to be quiet, Idon't need to listen to a book.
I don't need to listen to music, I don't need to listen to a
podcast.
I just need to walk in silenceand just practice being still
and being quiet.
You can practice breathing, youknow.
I've talked about box breathingand different breathing
(09:31):
exercises.
Those are great to do whenyou're walking and maybe you
just want to be fully immersedinto your surroundings and say,
like, what colors do you see?
What textures do you notice?
What animals are you seeing,what sounds are you hearing?
Like all of those things aregoing to help you get out of
your head, get out of kind ofwhat's going on in you and find
more peace as you're walking.
So that's walking All right.
(09:51):
The second thing is barreB-A-R-R-E, and I have to say
that because anytime that I tellsomebody that I'm going to a
bar class, I get one of tworesponses they think that I'm
going to, like, learn how tomake mixed drinks, or they think
it's like a stripper class Okay, no, b-a-r-r-e.
Like a ballet bar Okay, itcombines.
(10:14):
It's a very low impact workoutbut it combines like dance, like
ballet, pilates, likestretching, yoga, breathing, all
those things.
It's really focused on small,precise movements that are going
to strengthen and lengthen yourmuscles, right.
So like literally, we say up aninch, down an inch, and it's
literally up one inch, down oneinch.
Okay, it's very intentional andfocused and I swear that it was
(10:36):
tailor made for highlysensitive introverts everywhere,
because it's perfect and likethe atmosphere is so HSP
friendly.
It's in a calm place.
There's soft lighting right.
There's like carefully selectedmusic for each class and each
part of the class.
So when you're stretching,there's music.
(10:57):
When you're doing, when you'reworking right, that's what we
call it when you're doing work,there's that, and then at the
end, when it's time to kind ofwind down and cool down and
relax, like the music changes.
It's so beautiful, right.
The movements are small, whichreally allows you to turn your
focus inward, right on what ismy body doing.
You can connect to differentparts of your body.
Am I feeling this here?
Am I doing that?
(11:17):
You can pay attention to yourbreath, right.
All things that you're going tofocus on instead of kind of
what's going on in your mind andyour heart and your world and
all the things that you'reworried about.
It's really a time you can goand leave all that stuff out
there and just focus on yourselfand taking care of yourself.
I have become so much more awareof my body and this is so
important.
I talk about this a lot when itcomes to your emotions.
You've got to be able toidentify what your emotions feel
(11:41):
like in your body.
Okay, like, what does angerfeel like in your body?
What does disappointment feellike in your body?
What does rejection feel likein your body?
And taking a barre class that'sfocusing on being aware of your
body is going to help you buildthat skill.
Okay, and there's so muchmindfulness.
Like you have to focus.
Concentration is required to dothe small, intricate, controlled
(12:05):
movements.
I do a version of Bar the classthat's really focused on
mobility and balance, and I haveto focus.
Like I cannot be looking noteven at myself in the mirror,
like I can't look at the personnext to me.
I have to be really in tune andfocused on what my body is
doing in order to do those um,those movements and those
motions.
So I take my classes at PureBar.
(12:26):
If you're wondering, I do myclasses in person at Pure Bar
and if you're just gettingstarted, I recommend you do one
Um in my area.
You, the first class is free.
Um, like you do a 30 minuteclass where you go in and they
teach you the basics.
They start teaching you some ofthe vocabulary and you get to
try it out and see it foryourself.
(12:46):
I love it, and then you can gofrom there however you want to.
I'll leave a link to the PureBar website if you want to see
if it's in your area and try itout for yourself.
But I love it.
It's my favorite way to move mybody.
If it's in your area, try itout for yourself, but I love it.
It's my favorite way to move mybody.
The last thing I want to talkabout today is strength training
.
So I know that we are talkingabout ways to move our body as
(13:07):
high sense of introverts, right.
We're talking about, like justwalking and things that are
calming and soothing.
You're probably like Latoyastrength training, like what are
you talking about?
That does not sound peaceful orcalming.
Are you talking about that doesnot sound peaceful or calming?
Just give me a minute, okay.
There's something reallyempowering about building
(13:28):
strength, okay, especially whenyou feel overwhelmed by the
world and your life and all thethings.
Okay, it is a way to processyour emotions.
To process your emotions rightthrough physical exertion.
So when I am like doing aworkout, I am focused on making
sure that my form is right,because I don't want to injure
myself.
Like making sure my form isright, I'm focused on my breath.
(13:50):
Am I breathing properly?
As a mama, you know, I've got acore to protect and things like
that.
There's not a lot of room forracing thoughts and overthinking
or overwhelming emotions.
Right, it's just it's nothappening.
Like I can't even carry on aconversation.
Like my kids come out to ask mea question.
I'm like hang on, mommy, can'ttalk to you right now.
I got to focus on what I'mdoing right now, and so it's a
(14:12):
great way to stay focused right,to kind of hit the pause button
on all the things that aregoing on in your mind and your
heart.
Okay, but at the end, right,you're moving, you're going to
feel so much better, right Again, like those, there's endorphins
and things where you feel kindof like, oh, like I feel kind of
happy, I feel good.
After you know, doing that it'sagain.
(14:32):
It's a way to get all of thatstress and that overstimulation
out of your body.
Right, you're actually doingsomething with all of that
energy that's been building upin you.
Okay, so that's what I reallylove about it.
And like, getting stronger, likeI love the fact that I can pick
up heavy things.
Okay, when I get to reach for a20 pound dumbbell or like my 40
(14:53):
pound kettlebell, I feelawesome.
I'm like, oh my goodness, likeI am so strong, I can do this.
I can do hard things.
I have the same thought whenI'm doing barre class, because
it's hard, and when I get to theend of a class, I'm like super
sweaty and like out of breath.
I'm like, oh, my goodness, Idid it.
I did it.
I can do hard things.
And that's going to carry overinto your everyday life.
Like you can do hard things,you can do things Even if it
(15:15):
seems hard, if it seemsoverwhelming, you can absolutely
do it.
Okay Now, if you are new tostrength training, please find
somebody that can help you.
Like I said, proper form andall the things I love fit to be
workouts that is what I reallygot started in for a long time.
Beth Lauren is amazing.
She knows so much, she is sogenerous, she is so kind and she
(15:37):
is always finding people thatknow more than she does to come
and share their expertise andtheir insights.
Nourish Move Love is anotherYouTube channel that I follow.
Sometimes I'll leave those allin the show notes for you, don't
worry about it.
Yeah, but find a way to go anddo that at home, at a gym,
outside, at a park, likewhatever.
But just move your body.
And I'm going to add thislittle caveat here when it comes
(16:04):
to strength training, listen toyour body.
Okay, some days you're going tofeel like you can conquer the
world.
Go for it.
If you wake up and you're like,you know what?
I cannot?
I can't pick up heavy things, Ican't be overstressed Don't do
that to yourself.
Do something more gentlestretch, go for a walk, right,
listen to your body, give yourbody what it needs.
So the final thing that I wantto leave you with are just some
(16:25):
practical tips on how you couldmake this part of moving your
body and exercise part of yourself-care.
Right, you've got to.
I want you to make the mentalshift to thinking about exercise
as like something you have todo, something that you get to do
for yourself.
Okay, we want to view this asself-care, because that's what
it is.
Okay, it's not a task.
(16:47):
Right, it's not like a job.
It's not another thing on yourlist, it is you caring for
yourself?
That's the first thing.
And then I want you to payattention to different movement,
like try different things, payattention to different movement,
and how?
State, right, how are youfeeling after this class?
What's your energy like afterthis class?
Right, I know, for me I cannotdo strength training like late
(17:13):
afternoon evening, because it'sgoing to be too much for my
system.
It's too much stimulation, it'stoo much like exertion I don't
do.
Well, I don't sleep well, right, I don't, my body doesn't
handle that.
Well, late in the day.
You may be different, right,there are things that I want to
do based on how I feel.
When I am just like, oh mygoodness, I'm stressed, like I'm
like I'm suffocating, I got toget out of here.
(17:33):
Right, I'm gonna go for a walk,I want to get outside, I want
to walk.
When I'm like angry or reallyfrustrated, I want to pick up
and chill.
Right, I'm going to do thatmobility bar class.
So, figure out differentmovements that you enjoy doing
(17:53):
and kind of see if you can startmatching it up with your
feelings.
Right, what do you need when?
And like, give yourself grace,like scheduling is important,
but don't be like soperfectionist about it.
Like, my goal is three workoutsa week.
Okay, so it's bar, two strengthtraining sessions and then
walking on the other days.
I would love to say that I dothese things on certain days a
(18:16):
week, but my life doesn't allowfor that and I've had to learn
to be okay with that.
Okay, like, bar is kind ofscheduled because I have to
physically go somewhere and I'mpaying for the classes, but I
fit in everything else when itfits in and it's different every
single week, and that's okay.
Give yourself grace.
So remember, when you're movingyour body, it's not about
punishing yourself.
It doesn't have to be intense,it doesn't have to be
overwhelming.
We are just looking at how canwe take care of our physical
(18:39):
bodies as a way to support ouremotions, okay.
So I want to challenge you tojust try some kind of movement,
right.
Start small, please.
Start small.
Please.
Don't sign up for 800 barclasses or like a two hour
strength training class.
Don't do that to yourself,especially if you're not in the
habit of moving regularly.
Start small.
Maybe you're going to commit toa 10 minute walk twice a week
(18:59):
this week?
Okay, maybe you're going to doone 10 minute strength training
video in your living room.
Right?
Just make a decision and Iwould love to hear about it.
Come on over to the group andshare with me what you're going
to do for yourself toincorporate movement exercise in
your body.
I would love to hear whatyou're doing, because I am sure
that you are probably not allwalking, taking barre classes
(19:21):
and picking up heavy things.
Right, there's all kinds ofexercises and I would love for
you to come and share what isworking for you to give
everybody ideas on how they canmove their body and help manage
their emotions and take care ofthemselves as highly sensitive
introverts.
Did you learn something new orhave an aha moment from today's
episode?
I would love to hear from you.
The best way to do that is toleave a five-star rating and
review in Apple Podcasts.
(19:41):
This also helps other womenlike us find the show.
Thank you so much for joiningme.
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