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!

Chapters

• 0:00 Welcome to Season 4
• 30:00 Understanding the Nervous System
• 1:00:00 Practical Mindfulness Techniques

Transcript

Kris Harris: 0:09

Welcome back to the Kore Kast. I'm your host, Kris Harris, and I'm thrilled to kick off season four of our journey together through the vibrant world of health and wellness. Whether you're a fitness fanatic, a Pilates enthusiast or someone just beginning to explore your wellness journey, you're in the right place. In this season, we're going to dive deep into a wide array of topics that matter, everything from the latest in Pilates techniques and fitness trends to essential mental health insights and holistic wellness practices. With nearly two decades of experience as a certified personal trainer, pilates instructor and health coach, I'm here to share expert tips, inspiring stories and practical advice to help you live your healthiest, happiest life. It's time to unlock your true potential. Welcome to Season 4. Welcome to Kore Kast, where we explore the intersection of science, wellness and personal growth. I'm your host, Kris, and today we're diving into a topic that's both fascinating and increasingly vital in our fast-paced world the science of being present and how mindfulness can literally reset your nervous system. In the next 15 minutes, we'll explore how the simple act of becoming present can create profound changes in your body and mind. You'll learn about the intricate connection between mindfulness and your nervous system and discover how modern research is validating what ancient wisdom traditions have known for centuries that presence is a powerful tool for physiological and psychological well-being. Whether you're new to mindfulness or a seasoned practitioner, today's episode will give you practical insights into how your nervous system responds to present moment awareness and why this understanding is crucial for managing stress, anxiety and overall health in today's demanding world. Let's explore the fascinating world of our nervous system, particularly the autonomic nervous system, which plays a crucial role in how we respond to our environment. Think of it as your body's automatic control center, constantly working behind the scenes to keep you alive and functioning. The autonomic nervous system has two main branches the sympathetic and parasympathetic nervous systems. The sympathetic nervous system is often called our fight-or-flight response. When activated, it increases heart rate, dilates pupils and directs blood flow to our muscles, preparing us for action. This was incredibly useful when our ancestors needed to escape predators or respond to immediate physical threats. The parasympathetic nervous system, on the other hand, is our rest and digest mode. It slows heart rate, promotes digestion and allows our body to repair and regenerate. This is where we need to spend more time for optimal health and well-being.

Kris Harris: 2:54

Here's the challenge we face in modern life. Our sympathetic nervous system doesn't distinguish between a charging lion and a flooding inbox. Every notification deadline, traffic jam or challenging interaction can trigger the same stress response that was meant for survival threatening situations. We're essentially running our body's emergency systems all day, every day. The constant barrage of stimuli from our digital devices, work pressures and busy schedules keeps many of us stuck in a perpetual state of low-grade stress. Our bodies rarely get the chance to fully shift into that restorative, parasympathetic state. This chronic activation can lead to exhaustion, anxiety, sleep problems and even physical health issues. The good news is that we can actively influence this system. Our nervous system is remarkably responsive to our conscious awareness and actions. By understanding how it works, we can begin to recognize when we're caught in that sympathetic activation and take steps to shift back into balance. This is where mindfulness comes in. But before we explore those techniques, let's look at what science tells us about the profound effects of present moment awareness on our brain and nervous system.

Kris Harris: 4:09

The science behind mindfulness and present moment awareness has expanded dramatically in recent years, with neuroscientists uncovering remarkable evidence of how these practices physically reshape our brains. When researchers first began studying the brains of long-term meditators, they were astounded to find measurable differences in brain structure and neural connectivity. Using advanced imaging techniques, scientists have observed increased gray matter density in regions associated with self-awareness, compassion and introspection. The prefrontal cortex, which helps regulate our emotions and supports decision-making, actually becomes thicker. Meanwhile, the amygdala, our brain's fear center, shows reduced activity and gray matter density, suggesting a decreased tendency toward stress and anxiety. One of the most exciting discoveries is how quickly these changes can occur. While early studies focused on monks who had spent decades meditating, newer research shows that significant brain changes can begin in just eight weeks of regular mindfulness practice. This is due to neuroplasticity, our brain's remarkable ability to form new neural connections and reorganize existing ones based on our experiences and behaviors.

Kris Harris: 5:25

The effects of mindfulness extend beyond just brain structure. Regular practice has been shown to increase the production of feel-good neurotransmitters like serotonin and dopamine, while reducing the stress hormone cortisol. This helps explain why mindfulness practitioners often report improved mood, better stress management and a greater sense of overall well-being. Studies have also revealed that mindfulness enhances our attention networks. People who practice regularly show improved focus, better memory and increased cognitive flexibility. They're better able to ignore distractions and maintain attention on chosen tasks. Able to ignore distractions and maintain attention on chosen tasks. This improvement in attention isn't just subjective. It can be measured in brainwave patterns showing increased gamma wave activity associated with peak cognitive performance. Perhaps most remarkably, mindfulness practices have been shown to affect our genes. Research in the field of epigenetics has found that regular meditation can actually influence how our genes express themselves, particularly those involved in inflammation and stress response. This suggests that mindfulness doesn't just change how we feel in the moment. It can actually influence our body's fundamental biological processes. These scientific findings help explain why people who maintain a consistent mindfulness practice often report feeling more centered, less reactive and better able to handle life's challenges. The changes occurring in their brains and bodies create a foundation for greater emotional regulation, clearer thinking and improved stress resilience.

Kris Harris: 7:07

Let's explore some practical mindfulness techniques that can help you reset your nervous system and cultivate present moment awareness. One of the most fundamental practices is breath awareness. Your breath serves as an anchor to the present moment, always available as a point of focus. Simply bringing your attention to the natural rhythm of your breathing, noticing the sensation of air moving in and out of your body, can begin to shift your nervous system from a stressed state to a more balanced one. Body scanning is another powerful technique that helps bring you into the present moment, starting from the top of your head and slowly moving down to your toes, you systematically direct your attention to different parts of your body. This practice not only increases body awareness, but also helps release physical tension you might not even realize you're holding. When you notice an area of tension, simply acknowledging it often begins the process of release. Grounding exercises are particularly effective when you're feeling overwhelmed or disconnected. The 5-4-3-2-1 technique involves using your senses to connect with your immediate environment. Notice five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste. This simple practice helps interrupt anxiety cycles and brings your awareness firmly into the present moment.

Kris Harris: 8:29

When practicing these techniques, it's important to understand how they affect your nervous system. Each mindful breath activates your vagus nerve, the main component of your parasympathetic nervous system. This triggers what's known as the relaxation response, lowering your heart rate, reducing muscle tension and decreasing stress hormones in your bloodstream. Regular practice creates new neural pathways that make it easier to access this state of calm. The key to making these practices effective is approaching them with curiosity rather than judgment. Your mind will naturally wander. That's completely normal. When you notice your attention has drifted, simply acknowledge it and gently guide your focus back to your chosen point of awareness. This process of noticing and returning is actually where much of the benefit comes from, as it strengthens your ability to regulate attention and emotional responses.

Kris Harris: 9:29

Another simple but powerful practice is mindful walking. As you walk, pay attention to the sensations in your feet as they make contact with the ground, notice the movement of your legs, the swing of your arms and the rhythm of your breath. This can be done anywhere, whether you're walking through nature or simply moving from one room to another. It's a perfect example of how mindfulness can be integrated into everyday activities. The beauty of these techniques lies in their simplicity and accessibility. You don't need any special equipment or dedicated space, just a willingness to pause and direct your attention inward. Even a few minutes of practice can begin to shift your nervous system out of stress mode and into a more balanced state. The key is consistency rather than duration. Short, regular practice sessions are more beneficial than occasional longer ones.

Kris Harris: 10:21

Now that we understand these fundamental practices, let's talk about how to weave mindfulness seamlessly into your daily life. The goal isn't to add another task to your busy schedule, but rather to transform ordinary moments into opportunities for presence and awareness. Think about your morning routine. You can practice mindful awareness while brushing your teeth, taking a shower or preparing your coffee. Instead of letting your mind race ahead to the day's challenges, focus completely on the sensations and movements of these simple activities. One of the biggest obstacles people face is the belief that they don't have time for mindfulness. Mindfulness, but consider how many moments throughout your day could become mindful pauses. Waiting for an elevator, sitting at a red light or standing in line at the grocery store these brief intervals, which we typically fill with phone scrolling or mental planning, can become valuable opportunities to check in with yourself and reset your nervous system.

Kris Harris: 11:21

Technology often pulls us away from the present moment, but we can create helpful boundaries. Try designating certain activities as phone-free zones. Maybe it's the first hour after waking up, or during meals, or while walking between meetings. Use these natural transitions in your day as reminders to return to presence. Even setting regular alarms on your phone can serve as mindfulness bells, prompting you to take three conscious breaths wherever you are.

Kris Harris: 11:49

Resistance is another common obstacle. The mind often rebels against slowing down and being present. This is completely normal and actually part of the process. When you notice resistance arising, try approaching it with curiosity rather than frustration. What does resistance feel like in your body? What thoughts or emotions accompany it? This attitude of gentle investigation can transform obstacles into opportunities for deeper self-understanding.

Kris Harris: 12:17

Many people struggle with consistency in their mindfulness practice. The key is to start small and build gradually. Rather than attempting to meditate for an hour each day, begin with one mindful breath every hour, or choose a specific trigger, like walking through doorways or washing your hands as a reminder to become present. These micro-practices add up over time and help build the neural pathways that make presence more accessible. Remember that mindfulness isn't about achieving a particular state or forcing yourself to feel calm. It's about developing a different relationship with your experience, whatever it may be. When you're stuck in traffic, instead of fighting against the situation, use it as an opportunity to notice physical tension, observe your thoughts and practice acceptance of what is. This shift in perspective can transform everyday frustrations into opportunities for growth.

Kris Harris: 13:16

As we wrap up today's exploration of mindfulness and nervous system regulation, let's take a moment to reflect on the key insights we've discovered. We've learned that our nervous system is constantly responding to our environment and that, through mindful awareness, we have the power to guide it toward balance. The research is clear Even small moments of presence can create lasting changes in our brain and body. Before we part ways, I'd like to invite you to join me in a brief practice right now, wherever you are, if it's safe to do so, gently close your eyes or soften your gaze, take one deep, conscious breath, feeling the sensation of the air moving through your nose, filling your lungs and then releasing. Notice how your body naturally knows how to breathe, how it's been doing this all along, without any effort from you. This simple practice is available to you at any moment, anchoring you back to the present. I encourage you to experiment with the practices we've discussed today. Start small, be patient with yourself and remember that each moment of presence is a gift to your nervous system.

Kris Harris: 14:22

This is Kris from Kore Kast. Thank you for being present with me today. Thank you for joining me on this episode of the Kore Kast. I hope you're feeling inspired and empowered to take your health and wellness journey to the next level. Remember, every small step counts 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, consider donating at the link provided in the description. Your support helps us to keep bringing you the Kore Kast every week, packed with valuable insights and expert advice For more resources, tips and updates. Don't forget to visit our website at www. k ore-fit. com and follow us on Instagram at korefitnessaz. Join our community and let's continue this journey together. Until next time, stay healthy, stay happy and keep striving for your best self. This is Kris Harris signing off from the Kore Kast and I'll see you next week.