Hot Button/Low Road Lesson Intro to Neurobiology 2016-2017

Nervous System Definition: The network of nerve cells and fibers that transmits nerve impulses between parts of the body. 1. The nervous system can be divided into several connected systems that function together.  2. The main two parts of the nervous system are the Central Nervous System (CNS) and the Peripheral Nervous System (PNS). These can be further broken down into many parts.

CNS and PNS CNS: Consists of the brain and spinal cord PNS: Divided into the somatic and autonomic nervous system. We will focus on the autonomic nervous system and how it is affected by mindfulness.

Autonomic nervous system (ANS) The ANS regulates the functions of our internal organs such as the heart, stomach and intestines and is always working! We are often unaware of the ANS because it functions involuntary and reflexively. Two parts that we will focus on: Sympathetic Parasympathetic

Sympathetic and Parasympathetic Parasympahetic: Controls homeostasis and the body at rest and is responsible for the body's "rest and digest" function (LOVE) Sympathetic: Controls the body's responses to a perceived threat and is responsible for the "fight or flight" response (FEAR)

Mindfulness and the Nervous system Together, the parasympathetic and the sympathetic nervous systems work together to act as “brakes and accelerators” The modern nervous system is stuck in dysregulation close to “fight or flight” Mindfulness can help bring a person out of dysregulation, but not if it’s treated like something you have to “get through”.

Mindfulness and the nervous system Short moments of awareness, repeated many times can become an automatic and continuous response to life situations, which is why we practice mindfulness. Security and Responses: 3 S’s Seen-do you REALLY see ME, not just my behaviors? Do I feel soothed? Do I feel safe? The ability to recognize your triggers and to know how to calm them will return you to a sense of feeling secure.

Hot Buttons and low roads Hot buttons are your triggers- what sets you off? Really stirs up your emotions? Do your hot buttons lead you to a path down the low road? How can you learn to recognize these triggers and take the high road instead? Name it to tame it…name the emotion before you react.

Mindfulness and Intentions Your attention is like a flashlight- ”where your attention goes, your intention goes.” If your attention is focused mainly on your hot buttons, then you react as such. Start every mindfulness practice by setting a positive intention. Ex.: “I will breathe if I hear any noises.” “I will do my best to have good posture.” “I will come back to my breath if I get distracted.”