Podcast Summary
The Power of Consciously Choosing Our Physiological Responses: By intentionally creating a gap between stimuli and our automatic responses, we can elevate our physical and mental states through various practices like kettlebell training, floating, building up CO2 tolerance, and using saunas.
We have the power to consciously choose our physiological responses to external stimuli, a concept Scott Carney refers to as "The Wedge." This idea was inspired by his experiences with Wim Hof, a Dutch extreme athlete known for his ability to control his immune system and endure extreme temperatures through a unique breathing method. Initially skeptical, Carney set out to debunk Hof, but instead, he became a believer and even adopted the practice himself. The Wedge is the gap between a stimulus and our automatic response, and by intentionally creating this space, we can elevate our physical and mental states. Examples of this include using kettlebell training to overcome fear, floating in a tank to recalibrate PTSD, building up CO2 tolerance to increase performance, and using saunas to boost resilience. The power of the placebo effect, which is often underrated, also plays a role in this process. Overall, The Wedge offers a fascinating exploration into the intersection of consciousness, stress, and human resilience.
Exploring the benefits of intentional physical stressors: The Wim Hof Method, which includes cold exposure and specific breathing techniques, can increase resilience and harness our evolutionary adaptations for improved well-being. Pause and consider your responses to stimuli instead of reacting automatically for better outcomes.
Our bodies are designed to adapt to physical stressors, but in modern times, we lack these experiences. The Wim Hof Method, which includes exposure to cold and specific breathing techniques, provides an outlet for stress responses and increases overall resilience. The concept of "The Wedge" refers to the choice we have between reacting automatically to stimuli or taking time to respond thoughtfully. By intentionally incorporating physical stressors into our lives, we can harness our evolutionary adaptations and improve our well-being. This idea is explored further in the book "The Wedge," which also emphasizes the importance of cooperation with the environment for optimal endurance and growth.
Control your experiences by manipulating stress, sensation, and mindset: By understanding the concept of a 'wedge' between stress, sensation, and mindset, we can learn to alter automatic responses and create new, more positive neural symbols for improved well-being
We have the ability to control our experiences by inserting a "wedge" between stress, sensation, and mindset. This concept, known as a "wedge," allows us to alter automatic, reflexive responses by consciously choosing the type of stress we encounter, changing the neural pathways that transmit sensation, and adjusting our mindset. By understanding this, we can learn to manipulate our experiences, making them more positive and beneficial. The idea is based on the understanding that our brains encode information about the world through neural symbols, which are formed from the intersection of stress, sensation, and mindset. The first time our brains encounter a new experience, they create a neural symbol based on the signals received from our peripheral nerves. This symbol is then stored in the limbic system, where it is categorized and labeled. By consciously influencing these three aspects of an experience, we can create new, more positive neural symbols and improve our overall well-being.
Neural symbols and emotions: Our past experiences, including emotions, are encoded as neural symbols in the brain and can be retrieved and experienced again, influencing current emotions and responses to stimuli.
Our experiences, including emotions, are encoded and stored as neural symbols in our brains. These symbols are formed when new sensations are processed through the limbic system, where they are given meaning based on our current emotional state. Once formed, these neural symbols are filed away and can be retrieved and experienced again in the future without the need for further processing. This process explains how past emotions can influence current experiences, and how certain stimuli can trigger intense emotional responses based on past experiences. For example, someone with a phobia may have encoded a neutral experience with an intense emotional response, resulting in an automatic and disproportionate fear response when encountering the trigger in the future. Understanding the role of neural symbols in emotion and memory can provide insight into the nature of anxiety and fear, and the potential for developing interventions to help rewrite these neural pathways.
Creating emotional associations can change our responses to stimuli: Emotional responses to stimuli can be influenced and changed through creating strong emotional associations. Unexpected experiences, like cooperating with someone during a perceived danger situation, can lead to new emotional responses.
Our responses to stimuli can be influenced and even changed through various methods. One way is by creating strong emotional associations with certain stimuli, leading to fear or anxiety. Conversely, new associations can be formed to minimize fear responses. A unique example of this was discovered during a virtual shark dive experience, which failed to trigger fear in the speaker despite the realistic depiction of sharks. Instead, the speaker found a way to experience "flow" through an unexpected encounter with Michael Castro Giovanni, who used kettlebell throwing to create a cooperative experience rather than an adversarial one. This experience showed that the presence of danger can actually force cooperation and coordination between individuals, leading to a different emotional response. Overall, our emotional responses are not fixed, and can be shaped through various experiences and associations.
The importance of danger and risk in achieving flow: Embracing challenges and pushing past comfort zones can lead to increased competence, capability, and personal growth through the experience of flow. Utilize breath as a tool to access this state and enhance performance.
The experience of flow, where we feel completely connected and in the moment, often requires an element of danger or risk. This was illustrated through the speaker's experience with kettlebell throwing and the discovery of the importance of trust and connection in the activity. The speaker also shared how engaging in dangerous or stressful activities can lead to increased competence and capability in other areas of life. Furthermore, the use of breath as a tool to access the state of flow was discussed, with the example of coach Brian Mackenzie modifying the Wim Hof method to enhance athletic performance. Overall, the conversation emphasized the importance of embracing challenges and pushing past comfort zones to unlock personal growth and development.
Building up CO2 tolerance for long-term performance benefits: Focus on apnea breathing during workouts to gradually increase CO2 levels and improve performance, while reducing anxiety over time.
The Wim Hof method of hyperventilating to boost performance in the moment is not effective for long-term training benefits. Instead, Mackenzie Shilcutt suggests building up tolerance to carbon dioxide (CO2) by breathing slowly through the nose during workouts. Over time, this technique, called "apnea breathing," increases CO2 levels in the body, leading to improved performance and reduced anxiety. Deep sea divers use a similar method to build up CO2 tolerance. The connection between CO2 buildup and anxiety is that as we build up CO2 tolerance, our anxiety levels drop, giving us more control over our sensations. This technique can be particularly useful for individuals in high-stress situations, such as tactical professionals. In summary, instead of trying to blow off the roof of your athletic training with hyperventilation, focus on building up your tolerance to CO2 to gain long-term performance benefits and reduce anxiety.
Exploring natural mechanisms for managing stress and trauma: Breathing and float tanks can help manage stress, rewire neural connections, and improve overall well-being. Research shows float tanks are effective for treating anxiety and depression.
Our bodies have natural mechanisms, like breathing and float tanks, which can help us manage intense stress and even rewire neural connections associated with trauma. Breathing can give us a sense of control by altering our body's response to stress, while float tanks create an environment that helps us reconnect with our bodies and form new, healthier neural symbols. Justin Feinstein's research at the Laureate Institute for Brain Research in Tulsa, Oklahoma, shows that float tanks can be particularly effective in treating anxiety and depression by helping individuals become aware of their bodies and break the neural loops that cause PTSD. By understanding and utilizing these tools, we can better manage our responses to stress and improve our overall well-being.
Maximizing the benefits of sensory deprivation therapy through floating and saunas: Mindset and intentions significantly impact the therapeutic effects of floating and saunas. Bringing a positive and relaxed mindset can enhance the benefits, while negative intentions can prolong negative experiences. Both practices trigger the parasympathetic response, promoting relaxation and coping skills.
Sensory deprivation therapy through floating, which involves being in a warm, dark, and quiet environment, can lead to significant decreases in anxiety and depression symptoms for up to a month. However, the experience can be amplified or negatively impacted by the intentions and mindset brought into the session. Floating in a state of conflict or negativity can lead to prolonged negative experiences. Additionally, exposure to heat through saunas can also be beneficial as it triggers the parasympathetic response, helping to relax and train the body to cope with sensations and feelings of claustrophobia. Overall, mindset and intentions play a crucial role in maximizing the positive effects of these therapeutic practices.
Experience more than just heat therapy in Latvian saunas: Latvian saunas offer transformative experiences through intense heat and cold sensations, synesthetic responses, community building, and potential inflammation reduction
Traditional Latvian saunas, or pierces, offer more than just physical heat therapy. During a five-hour session with shamans, called pyrphnics, participants are pushed beyond their comfort zone, experiencing intense heat and cold sensations. These shamans, acting like druids, use their heightened senses to monitor the sauna-goers and keep them just below their limit, ensuring a transformative experience. The ritual includes familiar yet oddly contextual sensory experiences, which can lead to synesthetic responses. Beyond the sensory exploration, saunas serve as a means for forming community and combating depression, as proven effective in research. Interestingly, the sauna's benefits might not be purely physiological, as some theories suggest that depression could be an inflammatory condition, and the sauna's heat may help reduce inflammation, leading to improved mood.
The Power of Placebo Effect: Placebo effects can lead to significant improvements for patients, even surpassing the benefits of some approved drugs. Emotional support and positive expectations also play a crucial role in healing.
The placebo effect, which is often overlooked, can be just as powerful as traditional medical interventions. Many approved drugs have only slight improvements over placebos, yet the placebo effect can lead to significant improvements for patients. This effect is not limited to physical interventions, but also extends to emotional and psychological factors. For instance, a cardiologist consciously using placebo effects by showing patients before and after images of their heart conditions led to significant improvements. The medical industry focuses on creating and selling drugs for chronic conditions, but the benefits of placebos and emotional support should not be disregarded. It's essential to recognize the importance of both traditional medical interventions and the placebo effect in healing and improving overall health.
Exploring Alternative Methods for Pain Relief and Healing: Exploring alternative methods like pressure points, temperature therapy, and sensory experiences can enhance natural healing abilities and complement traditional medical treatments.
Carney discusses his book, "The Wedge," which explores alternative methods for pain relief and healing, including pressure points, temperature therapy, and other sensory experiences. He emphasizes that these methods may work through similar pathways as placebos, but that doesn't make them less effective. Instead, they offer another tool for accessing the body's natural healing abilities. To learn more about Carney's work and read a free chapter of "The Wedge," visit his website, scottcarney.com, and sign up for the mailing list. The book is available on various platforms, including Audible, ebooks, and social media. Be sure to check out the show notes at awhim.is/wedge for additional resources on this topic. In conclusion, this conversation highlights the importance of exploring alternative methods for pain relief and healing, and how these methods can work in conjunction with traditional medical treatments to improve overall well-being.
