Mount Carmel guild Academy
exercise Presentation
Including Vagus Nerve Exercise for Anxiety
Presented By
Peter Kofitsas MS, PT
www.peterkofitsas.com
Welcome!
I’m so glad you’re here because it most likely means you want to help yourself, and possibly those you care about, live a happier, healthier life that is fulfilling, while looking & feeling amazing doing it, (Hey, why not :-)
Enjoy this life-changing information and please remember, never hesitate to reach to me if I can be of service to you and those you love. Asking for help is a sign of strength, not weakness.
All My Best,
Peter
Stress & Anxiety
Stress is a response to external factors- Stressors: Family, work, traffic, health, finances, exercise, etc.
Anxiety is a reaction to stress; it’s internal, typically characterized by a persistent feeling of apprehension or dread- anxiety, panic disorder, phobias, social anxiety, obsessive-compulsive disorder and post-traumatic stress disorder (PTSD).
Anxiety is related to childhood trauma
“Trauma is not what happens to you, but what happens inside you as a result of what happened to you” Dr Gabor Mate
Vagus Nerve Exercise
To Decrease Anxiety
This exercise comes from Stanley Rosenberg’s book, Accessing the Healing Power of The Vagus Nerve.
He recommends you initially repeat this exercise several times for best results, as directed in the video,
Stanley’s work is based on Steven Porges’ Polyvagal Theory of stress.
Exercise
Exercise Plan
Cardio-Resistance Training Combo (Circuit) (Whole body training)
5 Best exercises- Squat, Lunge, Push, Pull, Diagonals
3-5 x per week
20 minute minimum
HR 60-70% max
Mindfulness/Be Present- No social media, text, email, news, or sabotaging thoughts
Try This 20 minute Core Workout
Peter’s 20 Minute workout
My 5 best exercises
This is the workout that I have developed and have been using for over 20 years to stay in the best shape of my life. Use this routine to get a whole body workout in just 5 minutes to start. Then repeat it 4 times for a 20 minute workout.
Assemble Your Health Team
You don’t have to try to get healthy alone. Asking for help is a sign of willingness, not weakness. Please make certain the health experts you work with practice what they preach.
Functional Medicine Practitioner- This can be an MD, DO, Naturopath, Nurse Practitioner, Chiropractor
Physical Therapist
Chiropractor
Acupuncturist
Nutritionist
Herbalist
Massage Therapist
Psychotherapist
Life and/or Health Coach
Other Resources
If you’re struggling, you’re not alone. Don’t give up. Try these resources
Find & talk with a therapist you trust
Consider a 12 step programs. ACA Adult Children Of Alcoholics and Dysfunctional Families can help
Find & talk with a mentor, coach, trusted friend who won’t judge, will listen, and may have experience with what you’re your struggling with.
Gabor Mate’s work on childhood trauma has been helpful to me and many others around the world.
Connect With Peter
If you’d like to connect with me please don’t hesitate to do so in the following ways
Connect with me by signing up below and contacting me here.
Read my memoir excerpts here.
Watch/Listen to my Podcast- Waking From The Fire
Consider my Life & Health Coaching Program
Join Peter’s Class!
More Ways to Connect
Recipes, Podcasts, & More
Recipe- Chicken Milanese: My Way
Podcast- Tired? Anxious? Not Sure What's Wrong? Try Hitting Bottom, Like This: Waking From The Fire, Ep 8
All my best, and I hope you stay in touch. I’d love to hear from you!
Peter