Stress Relieving Techniques with Fred Hernandez

AIL754-Hernandez-Stress

Episode Transcript

Speaker 1 (00:04):
Welcome to American Indian and Alaska Native Living, a program
designed to educate and inspire listeners throughout Indian Country. American
Indian and Alaskan Native Living is hosted by doctor David Derouz,
a board certified specialist in both internal medicine and preventive medicine.
Doctor Deroz has a wide range of experience with native

(00:25):
health issues, and he is here today to help you
learn more about your health. Here is doctor Deroz.

Speaker 2 (00:31):
Welcome to American Indian and Alaska Native Living. I'm doctor
David Deurose. Today We've got an incredibly practical show lined
up for you. It's designed to help you and some
of the most challenging things that you experience in life.
We're not going to be speaking about any specific problem,
but rather solutions to one of the things that plagues

(00:52):
us no matter where we find ourselves in life. It
is stress to help us on this journey as someone
who is not a stranger. If you're a regular listener
to American Indian and Alaska Native Living, it's Fred Hernandez.
Fred is great to have you with us.

Speaker 3 (01:06):
Yes, thank you for having me back, and we're going
to have a lot of fun today. Reducing our stress.

Speaker 2 (01:12):
Fred, you were so helpful. Not all that long ago,
we featured a show with you talking about practical muscular
skeletal techniques. You are not just a highly trained health professional.
You and I we crossed paths in our circles with
Lomolinda University where we both have Masters in Public Health degrees.

(01:32):
But I've seen you in many major settings, major conferences
and all, and I've just appreciated your leadership in the
areas of pain management stress control. For those who've not
met you before, tell us a little bit about what
you do on a day to day basis.

Speaker 3 (01:52):
I'm a clinic and with my bodywork license, I do
a lot of therapy for hear a muscular pain, and
we employ a lot of the techniques that are available
to us through different avenues from all the way from
the oartheopathic medicine to us massage therapy to you know,

(02:14):
manipulations of the body, joints, ligaments, all that stuff. And
within that context, we really we all know that stress
produces pain or stress in our muscles. They tends up
because of bad news or the traffic in your your
shoulders go up, and and you know right away all

(02:36):
that stress level makes everything tense, your muscles tense. So
when that happens, pain occurs. I don't do anything at all.
If I take the stress away a little bit, the
pain might just go away and it done.

Speaker 2 (02:51):
I love the holistic approach that you have, and I
know you're doing a lot of innovative stuff. You're based
down there in Puerto Rico, and folks literally come from
all over the world to seek out your services. So
before we get too far into things, is someone saying, Hey,
I've always wanted to see I've heard Puerto Rico is beautiful.
You know, here's my excuse to go down and see

(03:12):
Fred Hernandez. Tell us a little bit about your clinic,
your operation.

Speaker 3 (03:15):
How we track you down, Well, we have a website,
but basically the most important is the phone. People even
in Puerto Rico, you know, they say, hey, can we
make an appointment to the internet. No, no, no, you just
got a call. That's it. Well the phone number seven
eight seven seven seven four eight three eight three, and

(03:40):
my secretaries do speak some English, so you can always call.
No problem.

Speaker 2 (03:45):
Okay, let me see if I've got this right. Seven
eight seven seven seven four eight three eight three that's correct.
Now here's the question that some are going to have.
They're in the United States, perhaps listening to the show.
Puerto Rico is part of the United States, correct, correct,
So people are not going to get a long distance

(04:07):
charge with a typical cell phone plan for example.

Speaker 3 (04:11):
Now, it's all part of the whole system.

Speaker 2 (04:14):
Okay, we know how to track you down if we
want to come down and benefit from your stress management
approaches or your neuromuscular treatments, massage therapy, the different hands
on techniques. I know we're not going to get to
talk about it today, but I know you're doing some
very innovative stuff I've heard with neuropathy, whether it's from
diabetes or from other causes. So folks want to have

(04:37):
Fred Hernandez on their radar screen. Because you're in a
Spanish speaking part of our country. Your name for your
clinic actually is in Spanish, right.

Speaker 3 (04:48):
Right, so translated into English will be Neuromuscular Therapy Center.

Speaker 2 (04:53):
Okay. And how about for those who are trying to
learn some Spanish, like me, what would I call it?

Speaker 3 (05:00):
Oh?

Speaker 2 (05:05):
Centros for center neuro Muscular right. Oh, that's that's straightforward.
Neuro muscular and then what's the rest of it.

Speaker 3 (05:14):
The other one is from Deliba from the Caribbean.

Speaker 2 (05:17):
Oh okay, Centro neuro Muscularre de Caariba. Am I getting close? Okay? Okay,
so we've got the introductions out of the way. Well
let's talk about the practical stuff, because folks say, I'm
getting stressed out. I heard about the show for stress
management and all he's doing is talking about going to
Puerto Rico help us.

Speaker 3 (05:36):
Well, you know, you can come down to Puerto Rico
and go to the beach and relaxed. Really, you go
back to stress free.

Speaker 2 (05:45):
Okay, you're making a good sales pitch for me. That
might end up on my calendar. But let's get into it. Fred,
Where do you start with someone. Let's say someone walks
in and it's your clinic and they just say, this
was terrible. I I just had a terrible time getting here.
The traffic was terrible, and I'm just all stressed out.
But what would you do with them?

Speaker 3 (06:04):
Well, okay, so I let me tell you a story.
After the hurricane we had here in Puerto Rico ten
years almost ten years ago, Hurricane Maria, that the whole
island was devastated. You know how much stress people had
not having money or not having bank accounts accessible, not

(06:25):
having food, not having water. It was just very horrible.
And about a week, about ah, maybe three weeks afterwards,
I opened up the clinic and everybody stress level was
so high. Wow, it was so high. Besides mine of
course too. I mean everybody you could just tell the

(06:46):
tension in their bodies. And there's one technique that I
did that would just immediately reduce the level of stress.
And I'm going to show you today something related to
that technique that you can do at home, and if
it works for you, you will feel a difference most likely,

(07:10):
you know, right away within a minute. Wow.

Speaker 2 (07:13):
Okay, So I did that.

Speaker 3 (07:14):
On everybody that came to my office, regardless of what
pain they had, I did that to lead to them,
and right away you could tell their body just sank
down and their pain went away. So that when I
work with the strust at the at the atonomic nervous system,

(07:37):
you know, our nervous system that just does everything without
us thinking about it, you know, reading, you know, by
just whatever. So when I work at lowering the stress
level at the parasympathetic system, Wow, the whole body feels
it the whole body field.

Speaker 2 (07:57):
Now, I love this concept. And you know, some folks
are from the earlier with this unconscious or autonomic nervous system,
like you said, responsible for breathing, digestion, your heart rate.
And we've got these two arms, right, the sympathetic, which
is the fight or flight, and then we've got the
parasympathetic that some people call the rest and digest So
what I hear you saying is you've got some techniques

(08:18):
that can tone down that sympathetic arm and kind of
stimulate that parasympathetic to help someone relax. Am I hearing you? Right?

Speaker 3 (08:26):
Yeah? The sympathetic you know, we're all working hard or
stress and the parasympathetic. Oh, let's just go to the
beach for a little bit, you know. So all the
techniques that I will be teaching you today has to
do with lowering the sympathetic arousal to the parasympathetic response

(08:49):
relaxation response in a matter of seconds or minutes.

Speaker 2 (08:53):
Beautiful, beautiful, So help us out. Let's listen to some
of these techniques.

Speaker 3 (08:57):
All right, this is a good one. Okay. Let's go
back to something basic that you are very knowledgeable about,
which is the eight natural redmen.

Speaker 2 (09:07):
Right, It's true, I'm familiar, but some of our listeners
are not.

Speaker 3 (09:10):
Okay, so they're what nutrition, eating good right, healthy boots, uh,
fresh air, exercise, spirituality, sleep, Let's see one more or
two more? Wait?

Speaker 2 (09:26):
What water like? Hydrotherapy, water internally water, exercise, and do
you mentioned sunshine as well?

Speaker 3 (09:33):
Sunshine? There we go, okay, So go back to the
breathing part. Okay, Within that breathing part, I'm going to
show you right now a few breathing techniques that they
have found out that actually reduces the cortisol levels in

(09:54):
your body. So the cortsol, you will probably play it
better than I is the hormone that raises up our
anxiety raises up when we are in the stress. But
it helps us, you know, to deal with emergency.

Speaker 2 (10:09):
Situations exactly exactly.

Speaker 3 (10:13):
But when it stays up there a whole lot of
time and doesn't come back down, that's what we have
the problem. Right, So these technique, brilliant techniques will help
reduce that boom, that corrisol level down and also then
increase the parasympathetic the relaxation mode. So here we go.

(10:34):
So one of them, I got three of them, and
I'll show you two right now that are really nice.

Speaker 2 (10:39):
Okay.

Speaker 3 (10:40):
One is the square breathing. Square breathing, So you inhale,
when you inhale completely, you hold that inhaling for the
counter four and then you exhale slowly and you hold
the exhale for the count of four four seconds, and

(11:04):
you repeat that three times.

Speaker 2 (11:08):
Now for those who are listening, which is the entire audience.
You know, square breathing may sound difficult. Why do we
call this a square.

Speaker 3 (11:19):
Only because when you breathe in, it's like the line
that goes out, okay, and then you hold the four
seconds your breath up there, so it's like the line
going across, and then you exhale. That's the line going
down on the other side of the square. And then
you hold that's the line going across back to the

(11:41):
point where you inhale again.

Speaker 2 (11:43):
So is each phase four seconds four second inhalation, four
second hold for a second exhale.

Speaker 3 (11:49):
Is that the idea? Yes, yes, that's supposed to be
that way.

Speaker 2 (11:52):
Okay, I got it.

Speaker 3 (11:53):
Sometimes people, ah, they don't be able to do it,
So I just say, you know what, just breathe in
and hold it and breathe out and hold it, and
that works also just as good, you know.

Speaker 2 (12:08):
So now, now are you telling us that if we
just now obviously not do this just once, is that
going to make a difference. You have to do a
number of these three times?

Speaker 3 (12:18):
Okay, three cycles, So let's just do Let's do one
cycle if you want right now, and you folks that
are listening, you can practice with us, and then you
can repeat it three times and that's when the stress
level goes down.

Speaker 2 (12:36):
Okay, and you're going to talk us through this, yes, okay, okay,
we're ready. Good, we'll go for it, all right.

Speaker 3 (12:42):
So think of a stressful situation right now in your life,
anything you know right away, anything very simple, it could be. Okay,
all right, so I got mine, all right. So now
we're going to breathe in and hold that breath for
the count of four. Okay, one two three, breathe in,
hold it one two three for exhale hold it one

(13:08):
two three four inhale one two three four excel one
two three, or one more time inhale one two three
four exhale one two three one. So now think of

(13:36):
what you were thinking before to see if it's that
intense or is less intense?

Speaker 2 (13:42):
Huh you know I I you may have just primey
for this, but it did seem relaxing.

Speaker 3 (13:48):
Yeah, so that's a that's a really that's a really
good one. Before any event that you're going to do,
Like you know you're going to go on TV already,
you do that and it relaxes. You need to do
it much better.

Speaker 2 (14:04):
Okay, Well, if I seem to lose my energy during
this show, you'll know that I'm practicing Fred's techniques. And
if it seems like I'm not quite as vibrant like
I'm saying, oh, it's a good thing. Fred. We've got
to step away just briefly. I'm talking with Fred Hernandez.
If you're just jumping on with us, Fred is walking

(14:25):
us through some powerful stress management techniques. If you're not
already feeling less stressed, practice while you're listening to some
of these important messages that are can be coming up.
We're going to come back with Fred more techniques, more
practical things you could do to help you navigate the stresses,
the challenges that you face in life. I'm doctor David Durouse,
my guest Fred Hernandez. We will be back right after this.

Speaker 1 (14:52):
Today's broadcast has been pre recorded. However, if you have
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(15:14):
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We'll be right back after this.

Speaker 4 (15:25):
We are strong, we are resilient, and we will get
through this together. But these are stressful times and it's
important to also practice good self care. It's normal to
feel overwhelmed, anxious, or afraid, but there is hope. Reach
out to someone, connect with your friends, stay in touch
with your community, and know that you are not alone.

(15:46):
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Speaker 1 (17:29):
You're listening to doctor David Durouz on American, Indian and
Alaska Native Living. Your comments and questions are welcome. Call
now at one eight hundred seven seventy five, Hope, that's
one eight hundred seven seven five four six seventy three.
Here again is doctor Deurose.

Speaker 2 (17:47):
Welcome back to American Indian and Alaska Native Living. Doctor
David Durose with Fred Hernandez. We are speaking about stress
management techniques and whether you're listening from some in the
heart of Indian country, maybe on a reservation, on a
reservation based station through our affiliates with Native Voice one,
or whether you're listening on one of our other fine

(18:09):
stations that are carried by other networks like Strong Tower Radio,
Family First Radio, Life Talk Radio, and others. We are
glad you are joining us today because this is just
powerful stuff. Fred, you make a career of this. You
explain that in the first segment you find that people
with chronic pain often have a lot of stress, and

(18:31):
if you can lower their stress levels, that's going to
help with their pain. I love this very holistic perspective.
I know it resonates throughout Indian country. So tell us
about some other techniques other things that we can do
to help lower our stress levels.

Speaker 3 (18:46):
Well, I said We're going to show you two techniques
for breathing. Okay, So here's the second one. Now, this
one is very simple, and it's actually very simple to do,
and it does lower the cortisol, that hormone level that
races up there and when we are under stress and

(19:09):
stuff like that. So, uh, this breath Intendee, you're gonna
breathe in two times right away. You're gonna gonna breathe in,
and you're gonna breathe in like that two times.

Speaker 2 (19:22):
I mean, just two quick breaths in.

Speaker 3 (19:25):
Two quick breath in through your nose, through your notes.
So I'm gonna do real quickly. You'll hear the noise right, okay,
So you do that and then you let go slowly.
You exhale slowly. So those of you are listening, you're

(19:46):
under stress out of a sudden, you're gonna go to
a situation, a meeting, or you got a problem in
your family before you go in, try to breathe in
two times quickly into your nose, that double breathing. If
you do it two or three times, you can just
do it one time and you can feel different, But
if you do it two or three times, it'll come

(20:07):
it will help the cordsolveble down even more.

Speaker 2 (20:10):
So, do we know what it is about this quick
breath and through the nose. Is it stimulating certain receptors
or do do we have any insight into that.

Speaker 3 (20:20):
It affects the differme and when it affects the diphragm,
it affects a lot of things. For instance, it will
affect the limph flow, the lymphatic flow up through the
dive fram up to the sternom that goes into the
cloudt goes. So when you stimulate the limb flow, there's
a relaxation component to the limb flow when you get stimulated.
Second involve when you breathe in twice, it creates a

(20:44):
change in the brain as well, and so it affects
the sympathetic and parasympathetic response. And so they have found
out that that double breath right away, it affects the
cortisol levels in your brain.

Speaker 2 (21:01):
Wow, I'd heard the first one, the square breathing, and
heard it describe different ways, but I'm not aware of
this one. Is there a name for the technique?

Speaker 3 (21:10):
No, it's not really a name for the technique. I
get double breathed. I guess you could say, and I
can't remember the name of the neuropsychologists who has done
experiment in the lab with this technique.

Speaker 2 (21:22):
Okay, that's what I got it. It's fascinating. Okay, so
you've given us two breathing techniques. These are simple, you know,
fifteen twenty seconds or less. We can implement these lowering
our stress levels. So I've got a lot more relaxed people.
Maybe they're driving on their commute and they're saying, oh boy,
this is why didn't why didn't DeRose have this? Fred

(21:43):
hernandez on, you know twenty years ago when he started
doing this show, I would have been better off all
these these couple of decades. So what else is up
your sleeve as far as your stress management techniques that
you share with those who come through your clinic.

Speaker 3 (21:58):
So where do we put our hands when we are
under stress, when we get a bad news, or we
get a stressful notification or you know, instead of a
sudden you know, where in the body do we most
of the time put our hands when we get some
kind of stressful notification.

Speaker 2 (22:17):
You're asking an interesting question. I usually think of someone
like grabbing something like not touching their body. But tell
me the answer.

Speaker 3 (22:24):
You think about it. Where in your body would you
touch uslf? For instance, people might go, oh my god,
you don't touch their heart, you know, or the chest,
or they put their hands up or but there's one
place in the body that a lot of people put
their hands when they're under stress in their office. They're
under stress in their office and they're trying to write something,
they're trying to think something, and they put their hand

(22:46):
in that place in.

Speaker 2 (22:47):
The body, on their head, I don't know to tell.

Speaker 3 (22:49):
Me, yes, in their forehead. Oh. So you put your
hand on your forehead and you're like, you're like, holy go,
you know, and you think about things you right away,
you touch the forehead right above your eyebrows. You touch
it with your hand, you know. Then they touch their forehead.
Why do we do that? There are two acupuncture points

(23:15):
on top of the eyebrows and in between the eyebrows
and the hairline. Whoever doesn't have hairlines, just go above
the eyebrows and you go halfway up your forehead above
the eyebrows. There's two acupunct of points there, and those
two accupuncture points, when you touch them, it will start

(23:38):
lowering the stress level of your anxiety So, for instance,
right now, think of another stressford situation and you can
actually do a very direct or indirect. Direct would mean
put two fingertips right above your eyebrows. Okay, just two

(23:59):
fingers tips there, and you leave them there and you
think about your stressful situation. Oh my kid, what's happening
with my kid? My son? You know, just think about
it for about a minute. This is one of the
techniques that takes the longest minute.

Speaker 2 (24:15):
A minute.

Speaker 3 (24:17):
Now, if you want to do unspecific like not be
so specific with your touch, just put your whole hand.

Speaker 2 (24:23):
There, over your whole forehand, between your eyebrows and the hairline.

Speaker 3 (24:27):
Exactly exactly, Just put your whole hand over the over
the forehead, above the eyebrows, and you're going to think
about the stressful situation while you have your hand there.
Little by little for a minute, little by little, you realize, ah, okay,
maybe I can do this, maybe I could do that,

(24:47):
and try to find a solution to the situation. So
that's the one that takes a minute.

Speaker 2 (24:53):
So now let me just ask you a question. So,
if someone's in a tribal council meeting and it gets
getting kind of stressful and everyone's putting their hands up
on their forehead. Well, they all know that they listen
to this radio show, but since.

Speaker 3 (25:09):
This one takes a minute, it's too long to have
to do it in a meeting. Okay, Okay, I'll show
you other ones right now that you could do in
a meeting that doesn't take that long.

Speaker 2 (25:19):
Okay. So, but you know, I'm just gonna be honest
with you. So you're telling us these techniques, and I'm
doing them as we're talking these through, and I'm actually,
this is not rehearsed, and I'm not just saying something
to say it, but it seems like these things actually
are helping. And I'm gonna be honest with you because
I'm a scientist researcher. I'm saying, come on, is this

(25:41):
guy just setting us up? You know, he's kind of
planning these suggestions, kind of like a placebo effect. But
you're saying, there's really scientific basis for all these things
that you're sharing with us.

Speaker 3 (25:53):
Well, like I said about the breathing tendings, already, there's
a lot of research on the breathing tendings, and one
of the natural remedies that we talked about at the
beginning the acupuncture points in the forehead. Those are Meridians
that have been you know, around in the Chinese medicine

(26:13):
for a long time and use the acupuncture and it works.

Speaker 2 (26:18):
Yeah, and maybe I should just touch on this because
you know, sometimes we talk about acupuncture, aravda or other
techniques that are indigenous techniques from other parts of the world,
or we even talk about Native American indigenous practices. There
are listeners that will sometimes say, well, hey, I've looked
into these systems of cure and you know they're based

(26:40):
on false science and stuff. Here's what I would say,
There is data, and we're talking about acupuncture right now,
are traditional Chinese medicine. There's data showing that there's a
true physiologic basis for many of these techniques. So even
if the explanations or some people say well there's spiritualistic
explanation things, we're not necessarily validating the whole system of practice.

(27:04):
We're just saying, here's something that's been around for hundreds
thousands of years that people have said works, and we
can actually demonstrate there's things that work about it. I
just want to put it in that context. We're not
necessarily saying We agree with everything about traditional Chinese medicine, right.

Speaker 3 (27:22):
That's correct, and that great way of putting it. For instance,
the breathing technique. When you ask me a little while ago,
you know, what does it actually do or how do
we know? Well, one of the things is if you
breathe in two times in a row quickly, like we showed,
you can expand the lungs and run away. More oxygen

(27:43):
is going to come to your brain and to the
tissues and run away. Your body's going to react better.
That's a physiological response.

Speaker 2 (27:52):
No, we're tracking here, Okay, So I love this. There's
simple things. They're not going to take you weeks and months.
We actually don't have to go to Puerto Rico to
benefit from these.

Speaker 3 (28:03):
You can do it right now now.

Speaker 2 (28:04):
I do want to pause here because last time you
were on the show, you told us you've got a
website with videos and stuff for neuromuscular conditions. Do you
have videos with stress and things like that on your website?

Speaker 3 (28:15):
Some about what I do now is also that in
those videos, not all of them, but some of them.

Speaker 2 (28:21):
Okay, So before we leave the show, we're going to
make sure folks know how to not only connect with you.
We've done that once, we'll do that again. We're going
to also talk about where they can tap into some
of your wisdom, your insights on the web. We're going
to give that information very shortly, but we do have
to step away just briefly. I'm doctor DeRose. My guest today,

(28:43):
Fred Hernandez. He's an experienced health educator, runs a clinic
in Puerto Rico doing all kinds of exciting neuromuscular work.
We got a lot more coming up about stress management.
Stay tuned. We'll be back with our second half of
today's show right after.

Speaker 1 (28:58):
This American, Indian and Alaska Native Living will continue in
a moment. If you have questions or comments about today's
pre recorded broadcast, please contact us on the web at
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loved one has a mental health concern, don't go it alone.
Find out what to do for twenty four hour free
and confidential information and treatment referral Call one eight hundred

(30:42):
and sixty six y two help. Learn more at SAMSEID
dot gov slash support. That's SAMHSA dot gov slash support.

Speaker 10 (30:55):
Using math taught me everything about freedom, only not I
you think it taught me how easy it is to
lose your freedom, If you think meth is taking control
of you, ask for help. You have the power to
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Speaker 11 (31:13):
If you or someone you know is struggling with meth,
call one eight hundred sixty six two help for twenty
four hour free and confidential treatment referral. Learn more at
SAMHSA dot gov slash meth.

Speaker 1 (31:29):
You're listening to doctor David Durouse on American, Indian and
Alaskan Native Living. Your comments and questions are welcome. Call
now at one eight hundred seven seventy five. Hope, that's
one eight hundred seven seven five four six seventy three.
Here again is doctor Derouse.

Speaker 2 (31:48):
Welcome back to our second half of today's edition of American,
Indian and Alaska Native Living. While you were listening to
those messages, I was doing some work. I was checking
out a website that Fred and his team operate. Fred
tell us what that website is, so others, if they're
not behind a steering wheel or doing something else that

(32:08):
would be dangerous to access the web, they could do
that in real time. What is your website?

Speaker 3 (32:14):
Well, it's in Spanish.

Speaker 12 (32:16):
It's called Viva sin dolor pe live without PAYINPR dot
com the little translation, but of course you have to.

Speaker 3 (32:26):
Write it in or you know, you know what, You
can just look up Fred hernands And in the web
and all my information will come out just Fred Hernandes.

Speaker 2 (32:37):
Okay, So fred Hernandez, I think there's probably more than
one or two of you out there in the world.
But anyway, so fred Hernandez, Puerto Rico, maybe that will
find it. But the Spanish term, I want to make
sure I've got this right. I know I've got it
right because I just have been on the website. But
I put in viva viva then c si n Spanish

(33:02):
for without right, Viva is life. Have I got that right?

Speaker 3 (33:05):
Yes?

Speaker 2 (33:06):
Okay, so viva scene dolore d l R and that
means pain PR for Puerto Rico dot com. Now a
lot of my listeners saying, hey, you know, I speak
Navajo or some other indigenous language. I don't speak Spanish.
I do have a lot of Spanish speaking listeners in

(33:26):
the Southwest to our native but having said that, many don't.
But what I just did is I access to you.
What browser have I got here? Google? Chrome? Probably other
browsers do this as well. It gave me an option.
When I went to your website, it all comes up
in Spanish, but right up on the top of my page,

(33:46):
it says Google Translate. I can click on Spanish or English.
I just clicked on English, and it says learn about
our seminars. Welcome in this portal, you'll discover relief for
your pain. So it looks like I'm good to go,
even with my limited Spanish knowledge, just with using that
function So I love that it's got that functionality. Now,

(34:08):
and how do I get these videos? Because you've got
is it under this self help?

Speaker 3 (34:12):
That's correct?

Speaker 2 (34:13):
Okay? And if I had left it in Spanish? Oh,
it says auto ayouda right right right? Okay, that means
self help in Spanish. Huh yes, okay. So I just
clicked on the English and go back and forth and
I click on that, and when I click on it,
oh wow, okay. So you've got like a whole list

(34:33):
of all kinds of things lower back pain, neck pain,
visual health, oh wow. Okay. And is there a certain
section where we find especially oh, I see it here,
stress and anxiety. Okay. I love this. So you got
it all laid out very logically at Viva sindolorpr dot com.

(34:54):
I didn't try putting in fred Hernandez Puerto Rico stress
management or pain, but hopefully people can get there as well.
So for those who don't take that initiative and go
to the website, give us some more techniques now, things
that we can do right now in real time that
can help us with our stress.

Speaker 3 (35:12):
Okay, I'm gonna give you a few really quick ones
that make a lot of sense. So, for instance, you
will decide to go on a diet because you want
to lose weight, and instead of a sun and you
go by your grandmother's house, or you go by the
bakery and you smell that wonderful bread and oh my god,

(35:32):
you can just put a little butter in it. Oh
my even tastes even bitter. And you know, and you
know what, you forget about your promise of your weight loss.
You go out there and you're like, Ooh, I ate
that piece of bread, or I ate that piece of cake.
It was smelling so wonderful. You changed something in your
brain by the smell of that bread, of the smell

(35:56):
of that cake, of the bakery, or your or your
grandma's cookie. M hm.

Speaker 13 (36:00):
So you're not supposed to eat it because you want
to lose weight, but you went ahead and you ate it.
You change a decision. The same thing we can do
with stress. You can change your stress level by using smells.

Speaker 2 (36:13):
Really okay, this is one of the smells.

Speaker 3 (36:17):
One of the smells that is really powerful, uh is lavender.
So you either take the flower of lavender or use
squeeze the oil out of the plant and make it
an essential oil of the of the of the of
the plant, and you smell it in your through your nostrils,

(36:37):
or you put it in your pillow at nighttime, so
you can when you lay on one side, you can
smell it. You lay on the other side, you can
smell it. Or you can put it on your feet.
You can put it on a little cotton ball and
put it in your air condition unit so when it
blows out, it blows over your room. Or you can
just put it in a diffusor in your room, so anything.
Or I could just when I'm in my office, I

(36:58):
just opened the bottle, I smell it and I croose
it up and that's it. I got a dose of novender.

Speaker 2 (37:05):
I love that you're talking about this. Some years ago,
I was working in a residential lifestyle center and we
had a lot of people coming who were addicted to
commercial tobacco, came to help us help them quit, and
we had heard about some of this research. You'd read
some of the studies, and so when people got rid
of their cigarettes, we'd give them these little vials of

(37:27):
lavender oil. And then when they had an urge to
smoke instead of inhaling tobacco products, you know, commercial addictive
tobacco products, they would open up this little vial just
like you said, and they take a big whiff of
this lavender. And yeah, it was inspiring to see how
people were getting help from that.

Speaker 3 (37:48):
So that's what that you could do right away. And
you can buy good quality oil of course, you know
so that it you know, you can smell something good
right so that will make your stress level go down
right away by just smelling that. The other one that
is really quick and that it's very good. It's a
study that they did on cortisol levels. On the levels

(38:09):
you know that the body produces what is high under
stressed mores called corsal. So they did this at Google
in the university. Were you and me with so They
did this, and what they found out is that when
you think about an upcoming pleasurable or happy situation in

(38:34):
your life. For instance, you're working and you have a
vacation and you're going to go on that vacation in
the month of June as friends, and you're going to
go to Puerto.

Speaker 2 (38:44):
Rico, Okay, okay?

Speaker 3 (38:48):
Or are you going to go to Canada? Are you
going to go to Alaska? Or you know you're going
to go someplace for vacation. Now in April, I'm on
the stress working hard in my office. The technique is
this way, you think about where you're going to go,
what you're going to do. For fifteen seconds, you think

(39:13):
about it, you visualize. Fifteen seconds you're just thinking about
the vacation in Puerto Rico, and then instead of a
sudden your stress cortosol goes down and you go back
to work. Fifteen seconds, you think about something that you're
going to do in the future. It could be something

(39:34):
like a nice dinner tonight with your family and you're
under stress in your job and you think about, Oh,
I'm going to see my grandkids, or I'm going to
see my nephews, or I'm going to see my sister,
you know, tonight at the gathering with the family. You
just think about that for fifteen seconds, something pleasurable, something
nice in your life.

Speaker 2 (39:51):
So now I'm assuming this is going to work best
if you've experienced it before. And now I'm going to
confess I've traveled to a lot of places, but I've
not been to Puerto Rico. So for me to think
about time in Puerto Rico, I don't know what to visualize.
I'm assuming it would work better if I'd been there,
or just like.

Speaker 3 (40:11):
Just think about you know, I'm sure you've seen pictures
of islands and oh the beach, you know, and the
warm weather and whatever, so.

Speaker 2 (40:20):
You think about that, Okay, but you have to have
something that you can visualize, either from your past experience.
It can't be just like dreaming about what it might
be like to go to a place that you have
no idea what you're gonna expect there. You have to
have some expectation, right, and something that you're going to
kind of savor. Is that I mean there's I know
there's research on this savoring. Is it kind of a

(40:41):
similar thing? Are you familiar with that?

Speaker 3 (40:43):
Yes? Yes? Okay, so yeah, you could, You could do that,
you need to do that, but if you bring it
down to a personal level, I'm going to be this
Sunday with my family at the park. You know you've
been with your family before many times, and right moment,
this is another happy moment that you're gonna be with
your family. And when you're in the job, you're in
the stress. Oh wait a morning. Just think for ten seconds,

(41:05):
fifteen seconds about Sunday being at the park with your family,
and that will do the same thing.

Speaker 2 (41:12):
Now I'm going to ask you a question. I've noticed
this as I've traveled around the world, certain places in
the world, and I know you deal with patience and
you're trying to make this realistic because this is what
you hear. But I hear a lot of people they'll
use the name of God just like you do when
they're stressed or something. And I know for some of
my listeners they've told me this, they say that's stressful
to them to hear God's name used when a person's

(41:35):
not referring to the divine personage. So what do you
do when someone feels like you know, and I know
you're a Christian practitioner and you're in this environment, it's
very you know a lot of people would say it's
more of like a Catholic environment there in Puerto Rico.
And I'm sure that's pretty common that people use God's

(41:55):
name when they're stressed, right, That's what you've been illustrating
for us. So do you have a pointer, like for
someone who that's kind of stressful to them to hear that, Like,
do you say something to someone or do you just
kind of puts that out of your mind? Do you
see my practical question there.

Speaker 3 (42:10):
I'm trying to understand. Yes, And there's a technique that
I teach them to do based on the concept of
the divinity.

Speaker 2 (42:19):
Okay, where I'm interested in this?

Speaker 3 (42:21):
Yeah, yeah, So you know, a stressful situation is very chaotic.
It is very confusing. You need to make a decision
about something you confuse, you know, or or there's something
that happened and it's all chaotic and everybody's trying to
figure out what to do, et cetera, et cetera. When

(42:43):
you have that in your mind, that confusion in your
life about something in particular, for instance, my daughter or
my son, or my work, my colleague at work, or
you know, anything in particular specific. What you're going to
do is you're going to say five words at that
moment that you're thinking about that stressful situation.

Speaker 2 (43:08):
So it's just five words. It's five specific words.

Speaker 3 (43:12):
Five specific words you're going to say at that moment.

Speaker 2 (43:15):
Okay, you got us on the edge of our seat.
We want to know these five words.

Speaker 3 (43:19):
All right, you're going to say thinking about the situation,
You're going to say, all is in divine order. Five words.
All is in divine order. So you're not talking about

(43:40):
a god or your God or my god or whatever.
You know, there's so many philosophies and religions and the
way of thinking. We're just saying that whatever is happening
in that stressful situation, whatever the confusion is, whatever the
problem is, there is an order in that. We don't

(44:00):
see it, we.

Speaker 14 (44:02):
Can't visualize it right now, but we trust that the
divine is an orderly thing, and so there is a
divine order.

Speaker 3 (44:13):
In that particular situation. And the technique. I'll tell you
a story really quick.

Speaker 2 (44:19):
Yeah.

Speaker 3 (44:19):
Yeah, When I was running late from one appointment to
the other in terms of my clinic to a contract
that I had in the company to give therapy to
the employees. I was running really late, really late, and
I was like, oh my god, I'm not going to
make it on time. And I was really except when
I was on the way over there. I repeated this

(44:41):
five words about twenty four times. Then I relaxed, and
then I'll tell you what happened after.

Speaker 2 (44:51):
We want to hear this. You are right, though, we
can't hear it just this second, because we've got a
final opportunity hear from some exciting folks that are doing
some great things in the Indian country and beyond. I'm
doctor David Deroz Fred Hernandez powerful techniques to help us
with our stress. We've got more coming up in our

(45:13):
final segment. Stay with us a lot more right after
these important words.

Speaker 1 (45:23):
Today's broadcast has been pre recorded. However, if you have
questions about today's show or would like further information, please
call one eight hundred seven to seven to five hope.
That's one eight hundred seven seven five four six seventy three.
We'll be right back after this.

Speaker 8 (45:41):
If a natural disaster comes knocking, how prepared is your family?
You can't just close the door on earthquakes, floods, or
hurricanes and hope they go away. That's why it's important
to make a plan now. Ready dot gov slash plan
has the tools and tips you need to prepare your
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Speaker 2 (45:59):
To nestor shows up at your doorstep. You'll be ready.

Speaker 8 (46:03):
Visit ready dot gov slash plan and make a plan today.
Brought to you by FEMA and the AD Council.

Speaker 3 (46:10):
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just changing the song.

Speaker 15 (46:13):
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Speaker 15 (46:30):
Visit stop texts, Stop rex dot org.

Speaker 1 (46:33):
A message brought to you by the National Highway Traffic
Safety Administration, Project yellow Light, and the AD Council.

Speaker 15 (46:40):
What is a number story?

Speaker 7 (46:42):
My number story started with fear and a lack of support,
and it has led me to be there for others.

Speaker 15 (46:47):
A number story begins in our childhood with aces adverse
childhood experiences.

Speaker 16 (46:53):
My number story begins with the separation from my father
and the emotional abandonment from my mother and leads to
me being a role model to not only myself, well
put those around me by becoming a person that wasn't
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Speaker 15 (47:03):
Aces are so common two thirds of us have one.

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My number story begins with drug abuse and homelessness and
leads to realizing that I can live life by my
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may experience a host of serious health effects, physical and mental.
But that doesn't need to be the case. Your race
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Speaker 15 (47:34):
Take control of where your number story leads. At numberstory
dot org.

Speaker 1 (47:44):
You're listening to doctor David Derouse on American, Indian and
Alaska Native Living. Your comments and questions are welcome. Call
now at one eight hundred seven seven five hope. That's
one eight hundred seven seven five four six seventy three.
Here again is doctor DeRose.

Speaker 2 (48:02):
Welcome back to our final segment of American, Indian and
Alaska Native Living. I am doctor David Deurose. It is
so good to have you with us. We have been
talking with Fred Hernandez. He's at our virtual studio right now.
We've been speaking about the power of spirituality is how
I would put it, and talking about some people call
a higher power creator God. Like you mentioned, you don't

(48:24):
have to be an adherent to a certain religious belief
to realize that there's something bigger than yourself that has
things under control. So give us again. You mentioned when
we're under stress, we're to repeat a five word phrase.
What is that phrase again?

Speaker 3 (48:39):
So when you're under stress, you think about the stressful
situation and you're going to say these five words thinking
about it, about the stressful situation, all is in divine order.

Speaker 2 (48:51):
Okay.

Speaker 3 (48:52):
So you're saying there's an ordering that stressful situation that
you don't see, but there's an order there, and the
divine is an orderly thing, trusting that that's what's happening,
but even though you don't see it.

Speaker 2 (49:03):
Okay. So you gave us a story. Your life was
that day was kind of quote out of control. Everything's
running late. You're trying to rush over to a client
that you have, right.

Speaker 3 (49:13):
So I was going from the clinic to a corporation
that I was going to get therapy to and I
repeated this phrase on the way over there about twenty
four times. I remember twenty four times, and at the
twenty four time, And you can do it how many
times you want at that moment or hivery a few times,
as long as you feel a relief in your chest
and your heart, you feel a relief. Okay, you've done it.

(49:35):
You've done it exactly the way it's supposed to be.
When I got there to the corporation that I was
supposed to give the job that I was supposed to do,
there's been a fire at the factory, and then everybody
was outside. And when I got there, they said, Okay,
the fire is out, everybody come back in, And I
went back in with them at the right time because

(49:58):
everybody was out. I wasn't late to my appointment. I
was late to provide the services.

Speaker 2 (50:03):
Wow. So we're not necessarily saying that the divine created
the fire or the circumstances.

Speaker 3 (50:09):
But no, I'm been saying that. In your mind, you
think this is chaos, but there's an order to it,
and you just say, hey, all this in divine order.
And you know what, something happens that it turns out beneficial,
It turns out good. It turns out distance that you know.
I mean, right after that appointment, I had another appointment

(50:32):
where I had to give therapy to sports people who
riding horses or the horse track. And I was there
therapists and right before they go into the horse, they
have to weigh themselves in order to be the right weight.
But everything starts on time in those horse races. Well,
guess what, I got there late. But I wasn't really
late to give therapy. Why because the weight machine was

(50:56):
damaged and before they fixed it, I was able to
treat every place. But it was the same day.

Speaker 2 (51:01):
And that was the same day.

Speaker 3 (51:03):
And so I say, hey, if it weren't for me
one time, that they do it next time, you know.
So I did it next time, you know. And I
have people who say, I'm going to go into this
meeting right now. We're gonna cat our heads up, you know.
In this meeting, I say, hey, I don't I know,
you don't believe in nothing, but you know what, just
say these five words. After the meeting, he comes back
to me, he says, you know what, we came out

(51:24):
of there hugging each other. I can't believe it. I
don't know what it is. So whatever you have in
your life right now, if you have a stressful situation,
just say all is in Divine order? Five times those
five words. How many times you want to say it
and wait and see what happens and how it all
comes about. So that's one thing.

Speaker 2 (51:46):
It's an amazing concept. I know from the circles that
I'm in, I identify as a Christian at this point
in my life, and you know, I can think of
these different statements in the Bible. You know, all things
work together for good to those who love God and
are called the court his purpose. And folks, many Christians
will cite that passage in Romans chapter eight, But like

(52:06):
you said, it's not just a Christian concept. And some
of my native listeners they hear Christian, they say that's
colonialism and things that were forced on us. But from
their native traditions they believe that there's something more than
just them and all is in divine order. It's a
very very interesting concept. I've not heard it articulated that way.

(52:27):
Is this something you came up with or is there
actually research with this?

Speaker 3 (52:31):
No, No, it's something that's been around other disciplines and yeah,
other contents.

Speaker 2 (52:37):
Okay, now I know you got some other techniques for
us before we have to wind up the show.

Speaker 3 (52:41):
Yes, yes, So this is a really quick, quick, quick technique.
When you see somebody walking under stress, preoccupy down the street,
how do they walk? How is the position of their head?

Speaker 2 (52:55):
I mean I see a lot of people head down
exactly exactly.

Speaker 3 (52:59):
So when you see somebody walking in the street, in
your house and your work and they have their head down,
you know they're going through some stressful situation or problematic
or they're preoccupied by something. So whenever you are under
stress and you feel like lowering your head down because
of that, you're like, oh, you know, I'm gonna think

(53:20):
about this, Oh my god, oh but this or that.
You know, you are going to do this technique when
you're under stressed or preoccupy for something. You're gonna lift
your chin up. Since we don't have too much time,
and I'm gonna teach another technique. You're gonna think about
something stressful in your life right now, and then you're

(53:41):
gonna lift your chin up and try to keep thinking
about that stressful situation, and in a few seconds you're
gonna realize you cannot think about it the same way,
and in fact, you're gonna start thinking of solutions when
you have your chin up. What does that do when
you have your head forward? Okay, there's a circuit, neurological

(54:07):
circuit that's working. When you lift up the head, you
change that circuit, just change the pathway, and the same
pathway cannot longer function as it was with the head down.
And what it does is it stops what was going on.
And when it stopped, other ideas start coming in to

(54:28):
resolve their problem. And you cannot think about it the
same way as you were thinking about it with your
head down. So when you go into your job tomorrow
morning or the next day, or whenever you go to
your job walking with your head up, walking with your
head out, and people are going to say, yeah, this guy,
you know, he's got it together. And sure enough, whenever
your head is up, you will think better about solutions

(54:52):
of your problems. It's a neurohy thing.

Speaker 2 (54:54):
I love the concept. Now, you tell me if maybe
I've been employing this and not knowing it. When I'm
doing a lot of work my desk, I will deliberately
lay on my stomach and put my head up and
like read or something. You know, whether I get on
the floor, if I'm in my go in my house
or going to my bed or on a couch or
something and put that head into extension. Is that doing

(55:16):
some of the same thing?

Speaker 3 (55:18):
Yes, yes, and but you want to do it when
you're under stress to change that stress level. Wow, all right,
does dot chest for another one?

Speaker 2 (55:28):
Well, let's do this. Let's make sure we one more time.
Let people know how they can get a hold of
you and get your resources, because we're in the home
stretch here, So give us the website again because you
got all these great videos and all kinds of material there.
So how do we connect with that.

Speaker 3 (55:42):
Biba sin DOLORPR dot com live without paying PR dot com. Well,
you know what, You just google fred Hernandez Puerto Rico,
fred her nand pain management and you will. You'll get
it too.

Speaker 2 (55:58):
Okay. So viva the Spanish word for life v I
v a scene or it looks like the word sun. Right, Yeah,
vi I v A s I n do lore d
o l o R for pain PR for Puerto Rico
dot com. Viva sne do lore pr dot com. And

(56:22):
then you gave out a phone number because there are
some folks that may want to connect with you your clinic.
And what's that number.

Speaker 3 (56:27):
Again, seven eight seven area code. The number is seven
seven four eighty three eighty three.

Speaker 2 (56:35):
Okay, so seven eight seven seven seven four eight three
eight three. And if they say, hey, I mean it
sounds like this guy's doing some exciting stuff. Like I said,
we talked about a referred to the fact that you're
doing some interesting stuff with neuropathy. I've got some patients
who may want to be flying down to Puerto Rico.
You're doing some I know, innovative techniques with that, but

(56:57):
all kinds of muscular skeletal stuff, neural logic stuff and
grounding that all in stress management techniques? Is it really
Let me ask it this way, we're winding up the show.
If someone just says, hey, I think all this stress
management stuff just a bunch of hocus pocus, I'm just
going to leave that off. Are they really missing out

(57:18):
on a lot? I mean they're seeing a good physical therapist,
massage therapist, chiropractor or someone like you, do they need
the stress management stuff? How important is that in the
whole equation?

Speaker 3 (57:27):
Medicine on the whole has realized that stress is harmful
not only for psychological issues psychological your mind, but for
your body. Medicine has already done so many you know,
retresh on that. So it's well known that stress will
affect your heart, well off, in your caliboscular system, your lungs,

(57:48):
you'r akidneys. You know, you're and produce all kinds of
diseases because of the stress in your body. So that
has been ruben or ready. But if you look to
your right, or if you look to your left when
you're under stress your head, you're going to change neurologically
something that's happening there. And that is my last technique.

Speaker 2 (58:11):
Oh wow, snuck that into our last few seconds. Fred,
Stress is important. All kinds of simple things we can
do to help. Thank you so very much for pulling
away from your very busy schedule. You're welcome, and to
each of you who've joined us today, thank you for
taking interest in your health. Share the show, Share the

(58:31):
website ai A n L dot org. You can access
our archives there or go to any of our networks
and you can get more information about the show. I'm
doctor David de Rose, as always wishing you the very
best of health.

Speaker 4 (58:51):
Native Voice one the native American radio network