BBR #205: Holding Complexity During the Holidays

Send us Fan MailAttention is the initial cognitive process of noticing something, focus is the sustained attention over time. Focus isn’t something you can or can’t do, it’s something that is trained, it is a skill.  Because there is a correlation between this and NS dysregulation, building the skills that aid in nervous system regulation will then make training focus more accessible. It’s hard to stay focused when there is a new tragedy, some horrific thing that we are seeing every day. When the people are flooded with one atrocity after another the NS adapts and we start seeing a normalization occur.We can not allow this, we can not allow ourselves to normalize and become so desensitized that we lose our humanity. We can practice selective focus, dropping focus, and those skills together create flexible attention which lets us simply notice whatever comes along our awareness without getting caught up and swept away or fixated and stuck in a loop. Get in there and give it a listen! Support the showYou can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramSign up for the BBR newsletter 

Send us Fan MailWe communicate with ourselves every day, not in words… sometimes… but in breath, in movement, in our attention, focus, and effort. The symptoms, the tension, the headaches, the restlessness, the anxious worry and rumination, these are  all asking for something to change, for YOU to change something. That’s the thing, nothing will change unless YOU do something different… these symptoms are just signaling that there are unmet needs… It’s time to learn your body's language so you can direct that conversation.  Get in there and give it a listen! Support the showYou can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramSign up for the BBR newsletter 

Send us Fan MailThis episode is simply a recording of a conversation with one of my favorite people. Every time I get to talk with and share time with James-Olivia I am left with a little more curiosity, a little more ease, and a full heart. James-Olivia Chu Hillman is a Facilitator and lover of extraordinary, uncomfortable, life-changing conversations. A nurturer of Disobedience & Regard, and an Enthusiastic & loving interrogator of reality. As we were chatting I just pressed record because the conversation we were already having was worth sharing. I share some personal things about relating to family  (trying to relate, choosing to (or not to) relate to family. Together we muse about life in relationship with ourselves, each other, and the world around us. Get in there and give it a listen! Connect with James-Olivia: @inquisitive_human on instagram Support the showYou can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramSign up for the BBR newsletter 

Send us Fan MailThis episode comes after a much needed pause. In a time when we are surrounded by and overwhelmed with tragic news, a live news feed of trauma, genocide, our rights being stripped away and people’s lives being broken and stolen… it can feel hopeless and helpless. We are not helpless. It is not hopeless, but hope is not a feeling, it is a promise, and action, something to work towards. So we focus on what we can do and that starts with us. In this episode we go back to the basics: What is Nervous System Regulation? What it is not. How to practice. How that changes you, the quality of the relationships you have, and the effects of that all around you. Get in there and give it a listen! Support the showYou can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramSign up for the BBR newsletter 

Send us Fan MailToday we take a moment to acknowledge the overwhelming nature of global crises, and focus on what’s within our control, caring for ourselves and our communities, and showing up where we can make a difference.I'm also sharing my tradition to start the new year with a word that I use as an intention, a guide for the year.Unapologetic is my word for the year. It’s a commitment to showing up fully as myself—taking up space without apology, embracing who I am, and shedding the cultural conditioning that encourages us to shrink.Key Takeaways:Navigating Overwhelm: How to protect your nervous system and focus on what’s within your control.Making a Difference: The power of “doing for one what you wish you could do for everyone.”Choosing Intention: Why it’s never too late to set an intention and how to integrate it into your daily life.Unapologetically You: Letting go of the habit of shrinking, apologizing, or doubting your place in the world.Call-to-Action:What’s your word or intention for the year? I’d love to hear it! Share your word with me @jpb.brainbodyresilience or email me at [email protected] If you found this episode helpful, please share it with someone who might need a reminder that it’s never too late to begin again. Don’t forget to subscribe and leave a review—it helps others find this podcast!Support the showYou can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramSign up for the BBR newsletter 

Send us Fan MailTalking with Kate Zanoni, a movement educator, fitness coach, and author. As an outdoor enthusiast, she specializes in the transformative power of nature by helping her clients find strength, joy, and connection in the outdoors.With more than a decade of experience in orthopedics and sports medicine, she works with outdoor athletes to build resilient strength and break free from recurrent injuries so they can continue enjoying their favorite activities for years to come.We talk about how to step into your power and create balance and control of your health, wellbeing, and your life! Get in there and give it a listen. You can connect with Kate here: Website URLhttp://www.katezanoni.comSocial mediaIG: @kate.zanoniThreads: @kate.zanoniBluesky: @kate-zanoni.bsky.socialSupport the showYou can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramSign up for the BBR newsletter 

Send us Fan MailToday we're talking feelings, you know, those things we try so hard to ignore, shove down, or pretend don’t exist? “I’m fine… EVERYTHING IS FINE!!!” Sound familiar?This week, I’m diving into emotional regulation—not just to deal with stress, anxiety, or overwhelm, but to actually allow ourselves to feel the feelings. Because ignoring them doesn’t make them go away. It just leaves us stuck, disconnected, and sometimes even overwhelmed by things we don’t fully understand.Here’s what we’ll cover:Why dissociation is a survival tool—and why it can’t be a long-term strategy.The power of naming your emotions (Dr. Peter Levine calls it “Name It to Tame It”).How having a bigger emotional vocabulary helps you understand yourself and communicate better.Recognizing the sensations in your body—what they’re telling you and how to respond.Why it’s okay to feel scared, hurt, or even joy that feels too big to hold.I’ll share my own journey of learning to stop running from emotions and start making space for them, even when they’re messy, uncomfortable, or downright scary. Because feelings are just information. They don’t control you—they guide you.We’ll also talk about tools like emotional vocabulary wheels, noticing body sensations, and calming your nervous system so you can better respond to what your emotions are asking of you.It’s not about getting rid of your feelings. It’s about deciding what you’ll do with them.get in there and give it a listen! Support the showYou can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramSign up for the BBR newsletter 

Send us Fan MailThere’s a lot of buzz about nervous system regulation—but what does it actually mean? It's not just about being calm and zen all the time. In this episode, we dive into what a regulated nervous system really looks like and why it’s not the same as avoiding emotions or stress altogether.We cover: The difference between dysregulation and emotional expression.What it means to be stuck in hyperarousal (high gear) or hypoarousal (low gear).The concept of the "window of tolerance" and how it varies for everyone.Practical tools for down-regulating when you're overstimulated and up-regulating when you're running on empty.Regulation isn’t about forcing yourself to “be happy” or “just relax.” It’s about understanding what your nervous system needs and using intentional practices to find balance. Whether you’re stuck in traffic, overwhelmed by daily stress, or feeling disconnected, these tools can help you show up as your best self.You can't live your best life stuck in dysregulation. Get in there and give it a listen! Support the showYou can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramSign up for the BBR newsletter 

Send us Fan MailToday we’re diving into the complicated feelings surrounding this time of year, and the holidays celebrated... From the joy of a delicious meal (all about the sides—no thanks, turkey!) to the reality of its historical roots in colonization and indigenous genocide, this episode holds space for it all.We’ll explore:The importance of acknowledging indigenous history and how to take meaningful action.Resources and accounts to follow, including Native Land Digital, and why land acknowledgments matter.The practice of holding complexity—balancing conflicting emotions and building capacity for growth.How routines help us manage stress, why flexibility is key, and how to adjust when life shakes things up.A reminder to check in with yourself during the holiday season, embracing honesty over perfection.Whether this season brings joy or challenges, this conversation offers insights, resources, and a reminder to care for your nervous system and show up with compassion for yourself and others.Resources Mentioned:Native Land Digital: native-land.caAccounts to follow: @decolonizemyself, @ancestorsfuture, @riseindigenous, and more.Take a deep breath, grab your favorite side dish, and let’s navigate the season with intention.Support the showYou can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramSign up for the BBR newsletter 

Send us Fan MailToday, we’re taking a step back to see the big picture of what it means to be healthy—not just physically, but as a whole ass person shaped by our environments, experiences, and opportunities.We get into:Social Determinants of Health: The non-medical factors like housing, education, and access to resources that shape well-being.Privilege: Understanding the privileges we hold, recognizing barriers others face, and using our agency to create meaningful change—for ourselves and our communities.Biopsychosocial Model: Viewing health through the interconnected lenses of biology, psychology, and social environment.Wellness is more than a 5 AM cold plunge or organic smoothies. It’s about understanding the systems that influence our health, the choices we can make within those systems, and the small, consistent actions that build resilience, self-trust, and joy.This episode challenges the oversimplified "just do it" narratives in wellness culture and highlights the beauty of incremental growth. Whether you have two minutes to breathe or an hour to move your body, there’s always space to care for yourself and practice agency.Get in there and give it a listen! Support the showYou can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramSign up for the BBR newsletter