The Science of Being Present: Resetting Your Nervous System Through Mindfulness

Join me in this enlightening journey as we delve into mindfulness and its transformative effects on our nervous system. In today’s fast-paced world, stress is a common element of everyday life, and understanding how to stay present is more vital than ever. We unpack the science behind mindfulness, exploring its direct impact on our brain structure and how it rewires our nervous system for better resilience and emotional regulation. 

As we navigate through the episode, you’ll discover practical techniques that can effortlessly fit into your daily routine, helping to elevate your awareness and reduce stress. From breath awareness to grounding exercises, these steps are designed to empower you, regardless of your experience level. 

We also highlight real-life applications of mindfulness in everyday activities that foster presence and clarity. Instead of allowing life’s challenges to overwhelm you, learn how to cultivate a mindful approach in every moment. This episode is not just about theory; it’s about actionable insights that can lead you to a healthier, happier life.

If you're curious about harnessing the power of mindfulness, tune in and transform the way you engage with your daily life. Don't forget to subscribe, share your thoughts, and join our community as we continue exploring wellness together!

Support the show

https://www.kore-fit.com

Episode Transcript

Kris Harris (00:09):
Welcome back to the Kore Kast.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,

(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.

(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Welcome to Kore Kast, where weexplore the intersection of
science, wellness and personalgrowth.
I'm your host, Kris, and todaywe're diving into a topic that's
both fascinating andincreasingly vital in our
fast-paced world the science ofbeing present and how

(01:13):
mindfulness can literally resetyour nervous system.
In the next 15 minutes, we'llexplore how the simple act of
becoming present can createprofound changes in your body
and mind.
You'll learn about theintricate connection between
mindfulness and your nervoussystem and discover how modern

(01:35):
research is validating whatancient wisdom traditions have
known for centuries thatpresence is a powerful tool for
physiological and psychologicalwell-being.
Whether you're new tomindfulness or a seasoned
practitioner, today's episodewill give you practical insights
into how your nervous systemresponds to present moment
awareness and why thisunderstanding is crucial for
managing stress, anxiety andoverall health in today's

(01:56):
demanding world.
Let's explore the fascinatingworld of our nervous system,
particularly the autonomicnervous system, which plays a
crucial role in how we respondto our environment.
Think of it as your body'sautomatic control center,
constantly working behind thescenes to keep you alive and
functioning.
The autonomic nervous systemhas two main branches the

(02:17):
sympathetic and parasympatheticnervous systems.
The sympathetic nervous systemis often called our
fight-or-flight response.
When activated, it increasesheart rate, dilates pupils and
directs blood flow to ourmuscles, preparing us for action
.
This was incredibly useful whenour ancestors needed to escape
predators or respond toimmediate physical threats.

(02:39):
The parasympathetic nervoussystem, on the other hand, is
our rest and digest mode.
It slows heart rate, promotesdigestion and allows our body to
repair and regenerate.
This is where we need to spendmore time for optimal health and
well-being.
Here's the challenge we face inmodern life.
Our sympathetic nervous systemdoesn't distinguish between a

(03:04):
charging lion and a floodinginbox.
Every notification deadline,traffic jam or challenging
interaction can trigger the samestress response that was meant
for survival threateningsituations.
We're essentially running ourbody's emergency systems all day
, every day.
The constant barrage of stimulifrom our digital devices, work
pressures and busy scheduleskeeps many of us stuck in a

(03:26):
perpetual state of low-gradestress.
Our bodies rarely get thechance to fully shift into that
restorative, parasympatheticstate.
This chronic activation canlead to exhaustion, anxiety,
sleep problems and even physicalhealth issues.
The good news is that we canactively influence this system.
Our nervous system isremarkably responsive to our

(03:47):
conscious awareness and actions.
By understanding how it works,we can begin to recognize when
we're caught in that sympatheticactivation and take steps to
shift back into balance.
This is where mindfulness comesin.
But before we explore thosetechniques, let's look at what
science tells us about theprofound effects of present
moment awareness on our brainand nervous system.

(04:09):
The science behind mindfulnessand present moment awareness has
expanded dramatically in recentyears, with neuroscientists
uncovering remarkable evidenceof how these practices
physically reshape our brains.
When researchers first beganstudying the brains of long-term
meditators, they were astoundedto find measurable differences

(04:29):
in brain structure and neuralconnectivity.
Using advanced imagingtechniques, scientists have
observed increased gray matterdensity in regions associated
with self-awareness, compassionand introspection.
The prefrontal cortex, whichhelps regulate our emotions and
supports decision-making,actually becomes thicker.
Meanwhile, the amygdala, ourbrain's fear center, shows

(04:52):
reduced activity and gray matterdensity, suggesting a decreased
tendency toward stress andanxiety.
One of the most excitingdiscoveries is how quickly these
changes can occur.
While early studies focused onmonks who had spent decades
meditating, newer research showsthat significant brain changes
can begin in just eight weeks ofregular mindfulness practice.

(05:14):
This is due to neuroplasticity,our brain's remarkable ability
to form new neural connectionsand reorganize existing ones
based on our experiences andbehaviors.
The effects of mindfulnessextend beyond just brain
structure.
Regular practice has been shownto increase the production of
feel-good neurotransmitters likeserotonin and dopamine, while

(05:36):
reducing the stress hormonecortisol.
This helps explain whymindfulness practitioners often
report improved mood, betterstress management and a greater
sense of overall well-being.
Studies have also revealed thatmindfulness enhances our
attention networks.
People who practice regularlyshow improved focus, better

(05:58):
memory and increased cognitiveflexibility.
They're better able to ignoredistractions and maintain
attention on chosen tasks.
Able to ignore distractions andmaintain attention on chosen
tasks.
This improvement in attentionisn't just subjective.
It can be measured in brainwavepatterns showing increased
gamma wave activity associatedwith peak cognitive performance.

(06:18):
Perhaps most remarkably,mindfulness practices have been
shown to affect our genes.
Research in the field ofepigenetics has found that
regular meditation can actuallyinfluence how our genes express
themselves, particularly thoseinvolved in inflammation and
stress response.
This suggests that mindfulnessdoesn't just change how we feel

(06:39):
in the moment.
It can actually influence ourbody's fundamental biological
processes.
These scientific findings helpexplain why people who maintain
a consistent mindfulnesspractice often report feeling
more centered, less reactive andbetter able to handle life's
challenges.
The changes occurring in theirbrains and bodies create a

(07:01):
foundation for greater emotionalregulation, clearer thinking
and improved stress resilience.
Let's explore some practicalmindfulness techniques that can
help you reset your nervoussystem and cultivate present
moment awareness.
One of the most fundamentalpractices is breath awareness.
Your breath serves as an anchorto the present moment, always

(07:22):
available as a point of focus.
Simply bringing your attentionto the natural rhythm of your
breathing, noticing thesensation of air moving in and
out of your body, can begin toshift your nervous system from a
stressed state to a morebalanced one.
Body scanning is anotherpowerful technique that helps
bring you into the presentmoment, starting from the top of

(07:44):
your head and slowly movingdown to your toes, you
systematically direct yourattention to different parts of
your body.
This practice not onlyincreases body awareness, but
also helps release physicaltension you might not even
realize you're holding.
When you notice an area oftension, simply acknowledging it
often begins the process ofrelease.
Grounding exercises areparticularly effective when

(08:06):
you're feeling overwhelmed ordisconnected.
The 5-4-3-2-1 techniqueinvolves using your senses to
connect with your immediateenvironment.
Notice five things you can see,four things you can touch,
three things you can hear, twothings you can smell and one
thing you can taste.
This simple practice helpsinterrupt anxiety cycles and
brings your awareness firmlyinto the present moment.

(08:29):
When practicing these techniques, it's important to understand
how they affect your nervoussystem.
Each mindful breath activatesyour vagus nerve, the main
component of yourparasympathetic nervous system.
This triggers what's known asthe relaxation response,
lowering your heart rate,reducing muscle tension and
decreasing stress hormones inyour bloodstream.

(08:50):
Regular practice creates newneural pathways that make it
easier to access this state ofcalm.
The key to making thesepractices effective is
approaching them with curiosityrather than judgment.
Your mind will naturally wander.
That's completely normal.
When you notice your attentionhas drifted, simply acknowledge

(09:16):
it and gently guide your focusback to your chosen point of
awareness.
This process of noticing andreturning is actually where much
of the benefit comes from, asit strengthens your ability to
regulate attention and emotionalresponses.
Another simple but powerfulpractice is mindful walking.
As you walk, pay attention tothe sensations in your feet as
they make contact with theground, notice the movement of

(09:37):
your legs, the swing of yourarms and the rhythm of your
breath.
This can be done anywhere,whether you're walking through
nature or simply moving from oneroom to another.
It's a perfect example of howmindfulness can be integrated
into everyday activities.
The beauty of these techniqueslies in their simplicity and
accessibility.
You don't need any specialequipment or dedicated space,

(10:02):
just a willingness to pause anddirect your attention inward.
Even a few minutes of practicecan begin to shift your nervous
system out of stress mode andinto a more balanced state.
The key is consistency ratherthan duration.
Short, regular practicesessions are more beneficial
than occasional longer ones.
Now that we understand thesefundamental practices, let's

(10:24):
talk about how to weavemindfulness seamlessly into your
daily life.
The goal isn't to add anothertask to your busy schedule, but
rather to transform ordinarymoments into opportunities for
presence and awareness.
Think about your morningroutine.
You can practice mindfulawareness while brushing your
teeth, taking a shower orpreparing your coffee.

(10:45):
Instead of letting your mindrace ahead to the day's
challenges, focus completely onthe sensations and movements of
these simple activities.
One of the biggest obstaclespeople face is the belief that
they don't have time formindfulness.
Mindfulness, but consider howmany moments throughout your day
could become mindful pauses.
Waiting for an elevator,sitting at a red light or

(11:07):
standing in line at the grocerystore these brief intervals,
which we typically fill withphone scrolling or mental
planning, can become valuableopportunities to check in with
yourself and reset your nervoussystem.
Technology often pulls us awayfrom the present moment, but we
can create helpful boundaries.
Try designating certainactivities as phone-free zones.

(11:29):
Maybe it's the first hour afterwaking up, or during meals, or
while walking between meetings.
Use these natural transitionsin your day as reminders to
return to presence.
Even setting regular alarms onyour phone can serve as
mindfulness bells, prompting youto take three conscious breaths
wherever you are.
Resistance is another commonobstacle.

(11:51):
The mind often rebels againstslowing down and being present.
This is completely normal andactually part of the process.
When you notice resistancearising, try approaching it with
curiosity rather thanfrustration.
What does resistance feel likein your body?
What thoughts or emotionsaccompany it?
This attitude of gentleinvestigation can transform

(12:13):
obstacles into opportunities fordeeper self-understanding.
Many people struggle withconsistency in their mindfulness
practice.
The key is to start small andbuild gradually.
Rather than attempting tomeditate for an hour each day,
begin with one mindful breathevery hour, or choose a specific
trigger, like walking throughdoorways or washing your hands

(12:36):
as a reminder to become present.
These micro-practices add upover time and help build the
neural pathways that makepresence more accessible.
Remember that mindfulness isn'tabout achieving a particular
state or forcing yourself tofeel calm.
It's about developing adifferent relationship with your
experience, whatever it may be.

(12:57):
When you're stuck in traffic,instead of fighting against the
situation, use it as anopportunity to notice physical
tension, observe your thoughtsand practice acceptance of what
is.
This shift in perspective cantransform everyday frustrations
into opportunities for growth.
As we wrap up today'sexploration of mindfulness and

(13:20):
nervous system regulation, let'stake a moment to reflect on the
key insights we've discovered.
We've learned that our nervoussystem is constantly responding
to our environment and that,through mindful awareness, we
have the power to guide ittoward balance.
The research is clear Evensmall moments of presence can
create lasting changes in ourbrain and body.

(13:40):
Before we part ways, I'd liketo invite you to join me in a
brief practice right now,wherever you are, if it's safe
to do so, gently close your eyesor soften your gaze, take one
deep, conscious breath, feelingthe sensation of the air moving
through your nose, filling yourlungs and then releasing.
Notice how your body naturallyknows how to breathe, how it's

(14:03):
been doing this all along,without any effort from you.
This simple practice isavailable to you at any moment,
anchoring you back to thepresent.
I encourage you to experimentwith the practices we've
discussed today.
Start small, be patient withyourself and remember that each
moment of presence is a gift toyour nervous system.
This is Kris from Kore Kast.

(14:24):
Thank you for being presentwith me today.
Thank you for joining me onthis episode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
health and wellness journey tothe next level.
Remember, every small stepcounts and I'm here to support
you every step of the way.
If you enjoyed today's episode,I'd love for you to share it
with your friends and family and, if you're feeling generous,

(14:46):
consider donating at the linkprovided in the description.
Your support helps us to keepbringing you the Kore Kast every
week, packed with valuableinsights and expert advice For
more resources, tips and updates.
Don't forget to visit ourwebsite at www.
k ore-fit.
com and follow us on Instagramat korefitnessaz.

(15:07):
Join our community and let'scontinue this journey together.
Until next time, stay healthy,stay happy and keep striving for
your best self.
This is Kris Harris signing offfrom the Kore Kast and I'll see
you next week.