Intro to Limbic System Retraining Exercises | re-origin.com

Limbic system retraining refers to any exercises aimed to restore proper function to the limbic system. More often than not, for those struggling with a chronic health condition, the limbic system has been reset to default to a heightened state of arousal and anxiety. This leads to hyper-sensitization and increased levels of immune activity and inflammation.

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In such cases, the goal of any limbic system retraining exercise program should be to systematically desensitize the limbic system with respect to the triggering stimuli. This is all possible thanks to neuroplasticity.

Neuroplasticity

Neuroplasticity is the brain’s innate ability to change both its structure and its function in response to new activity and information. If you’ve ever gone from not knowing how to ride a bike, and then being able to find your balance and ride… you’ve used neuroplasticity. If you once were afraid to fly, and now you love jet-setting off to different places… you’ve used neuroplasticity. Every time a new habit, routine or skill is acquired, the brain has changed accordingly.

When it comes to rewiring the stress response, there are a small handful of basic principles that make up good limbic retraining exercises.

5 Key characteristics of limbic system retraining exercises

The process of improving brain function by building new beneficial neural pathways is made possible thanks to brain plasticity. Just like a muscle can respond to training, so too can the limbic system change with the help of deliberate brain retraining or ‘rewiring’ exercises. However, not all exercises are created equally. For anyone looking to overcome a heightened threat reflex, the following elements must be included in an effective brain retraining program:

Identification
The person must become aware of the heightened stress response, what triggers it, and how it feels in the body and mind.

Interruption
The limbic retraining exercise should prompt the individual to interrupt the vicious cycle of reacting to symptoms. This is typically done through a combination of body language, somatosensory mapping, and NLP or Neuro-Linguistic Programing to rewrite any old mental scripts or trauma loops

Elevated Emotion
The person must learn to shift their brain chemistry from CAN (Cortisol, Adrenaline, Neurepinephrine) dominant to DOSE (Dopamine, Oxytocin, Serotonin, Endorphins) dominant. This is typically done through mental rehearsal and/or allowing oneself to become immersed in a positive and pleasant sensory experience. Listening to music, dancing, visualizing health, and walking in nature are all good options.

Somatic Experience
It isn’t enough to simply intellectually understand this process in the cortex. Rather, an emotional shift must be felt in one’s body. It is for this reason that such sayings as: “Lose your mind, come to your senses” can be helpful to employ.

Intrinsic Reward
The process of identifying, interrupting, and replacing an old unpleasant experience or response with a new positive one, eventually becomes its own reward and thus triggers the release of dopamine with respect to the act of improving one’s brain through limbic retraining exercises. It becomes easier and easier to maintain motivation, and results beget further results.
Repetition, repetition, repetition

Bruce Lee once said: “I don’t fear the man who practiced 10,000 different kicks. I fear the man who practiced 1 kick, 10,000 times.” - A core principle of any effective brain rewiring program is repetition. If permanent change is the goal then it must be understood that, just like going to the gym, the brain and body do not change in any meaningful way based on what is done once or twice. Rather, it’s what you do repeatedly that leads to lasting change.

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