Join me this episode of A Beautiful PA Life Podcast for an interview with Nikki Mercede, a neuromuscular therapist, about the profound connection between the mind and body. They explore Nikki's journey into massage therapy, the importance of embodiment, and various therapeutic techniques including craniosacral therapy and emotional freedom techniques (EFT). The conversation emphasizes the significance of listening to one's body, understanding the vagus nerve, and the role of self-trust in personal healing. Nikki shares practical tools for resetting the nervous system and highlights the need for holistic approaches to health and wellness.
Today’s Podcast Guest
Nicki Mercede provides personalized bodywork that supports whole-person healing and trauma resolution. She blends neuromuscular therapy and other bodywork modalities in each session, creating a different approach to chronic pain relief. Your body holds the natural ability to heal itself, her goal is to help guide and stimulate that process. She will meet you where you are at in your healing journey, whether you are looking for chronic pain relief, or a comforting touch to regulate your central nervous system.
Links from this Episode:
Hello, friend. Happy Sunday. Welcome to the show. I am recording this on Saturday and I just got back from Texas for my locum tenens PA job in pediatric oncology and I had just a beautiful day yesterday after I got home. I went up to Torrey Pines and hike Torrey Pines, which in case you don't know is this beautiful hike that's right on the beach. Just absolutely gorgeous and it just made me
really appreciate my beautiful PA life, how I get to take care of the patients that I love, serve the patients that I love without losing myself and taking that time for myself to enjoy nature and move my body. it's just the best. And so I just wanted to say welcome to the show today. If you're new here, welcome. Thank you for listening today and thanks for believing that you can create a beautiful PA life for yourself.
If you've been listening since episode one, thank you for being here. Your commitment to creating your beautiful PA life, it just means so much. Maybe you saw on Instagram last week, I have over 650 downloads of this podcast. That means 650 lessons, opportunities for change and creating your beautiful PA life.
This podcast exists for you. And I want you to know how grateful I am that you're here to listen to this free podcast and change your life. In the podcast this week, I interview Nikki Mercede She's a neuromuscular therapist based right here in San Diego. Nikki Mercede provides personalized bodywork that supports whole person healing and trauma resolution. blends neuromuscular therapy and other bodywork modalities in each session.
creating a different approach to chronic pain relief. Your body holds the natural ability to heal itself. Her goal is to help guide and stimulate this process. She will meet you where you are in your healing journey, whether you're looking for chronic pain relief or comforting touch to regulate your central nervous system. Nikki has been my massage therapist for over a year now, and I've learned so much from her about the body and the practice of embodiment.
for alleviating stress and anxiety. So I had to bring her on the podcast so that you could learn from her wisdom. If you're not familiar with the term embodiment, don't worry. I have a definition for you. This term is something that is new to me as well that I've been learning more about. And so I wanted to share the definition from you. This comes from traumaresearchfoundation .org. Embodiment.
The act of expanding one's self -awareness to include the felt experience of the body, such as sensory, sensational, emotional, and physical experiences, and incorporating that information into one's overall conception and conduct of themselves, their identity, beliefs, behaviors, and ways of being. One's awareness of their felt experiences derives from three sense mechanisms, exteroception, sensing the environment,
proprioception sensing the physical position of your body and interoception sensing essentially everything and anything you can feel inside your body Nikki shares so many tools in this episode about embodiment how to practice embodiment how to feel and improve in your body and I want to make sure that you can not just listen and hear about them, but actually use these tools
And I know maybe you're listening while you're driving into your shift or while you're taking a walk or enjoying nature. Maybe you don't have somewhere to write all of this down and don't worry. I gotcha. I took notes for you and you can get Nikki's five tips for finding a great massage therapist and maximizing your massage experience. Plus I dig into the science and share research articles and videos for the six tips Nikki shares in this episode.
for shifting to the calm of a parasympathetic state. Plus I share Nikki's bullet journal template. You can get all of this in this week's episode deep dive at the link right at the top of the show notes. And if you learned something in this episode that really helped you to go from chaos to calm, to shift into that parasympathetic state of embodiment, please share this episode with a friend.
Here in the Beautiful PA Life podcast family, we believe in paying it forward and lifting each other up. If you know a friend that's struggling with anxiety or overwhelm or burnout, text this episode to them. It's a completely free way for them to leverage the wisdom from this podcast to improve their life. I hope you enjoy this episode with my guest, Nikki Mercede.
Hello and welcome to A Beautiful PA Life Podcast. I love being a PA, but my career as a PA has also been filled with exhaustion and burnout and heartache and so much anxiety. And I believe that you deserve better. I'm Rachel La Costa and I'm a PA with expertise in pediatric oncology and prioritizing self care as a PA.
I'm sharing evidence -based tools and strategies to help you from feeling the pain of burnout that I know all too well. And I'm here to be your mentor, your guide. Let's change the culture of medicine together. I invite you to envision what would a beautiful PA life look like for you. Welcome. I'm so grateful you're here.
Rachel La Costa (04:59)
Welcome to a beautiful PA life podcast. I'm very excited for my guest today, Nikki Mercede.
Nicki Mercede (04:59)
Welcome to a beautiful PA life podcast. I'm very excited for my guest today. Nikki
Rachel La Costa (05:05)
She specializes in neuromuscular therapy and she's really passionate about having a holistic and science -based approach to massage. So Nikki, tell me about how you came into massage therapy. Tell me about how you got to where you are today.
Nicki Mercede (05:05)
She specializes in neuromuscular therapy and she's really passionate about having a holistic and science -based approach to massage. So Nikki, tell me about how you came into massage therapy. Tell me about how you got to where you are today.
That just made my heart swell. I love that intro. Thank you. I'm so happy that I can be a big role in your life in this way. Me too. Me too. But yeah, to answer your question, how did I get here?
Rachel La Costa (05:19)
I just made my heart swell. I love that intro. Thank you. Yes, you're welcome. I'm so happy that I could be a big role in your life in this way. Yes, me too. Me too. But yeah, to answer your question, how did I get here?
Not to be one of those people to be like, this goes way back to my childhood. But it kind of does. For so many of us, right? That is true. For so many of
Nicki Mercede (05:34)
Not to be one of those people to be like, this goes way back to my childhood. But it kind of does. For so many of us, right? That is true. Actually,
So when I growing up, my twin sister has special needs. She has cerebral palsy. So I have grown up watching her, you know, go through day to day with all these, you know, different medical conditions. She's fed through a G tube.
Rachel La Costa (05:47)
so growing up my twin sister has special needs. She has cerebral palsy. So I have grown up watching her go through day to day with all these different medical conditions. She's fed through a G -tube. She can't speak. I've witnessed her go through all the PT, the OT, speech. I've witnessed her go get a lot of emergency...
Nicki Mercede (06:02)
She can't speak and I've witnessed her go through all the PT, the OT, speech. I've witnessed her go, I've got a lot of emergency surgeries. So I've always known that I've wanted to do something in that health field, because that's just where my heart gravitated towards. But throughout, you know.
Rachel La Costa (06:12)
emergency surgeries. So I've always known that I've wanted to do something in that health field because that's just where my heart gravitated towards. But throughout, you know, as a teenager, you never know like actually what you really need. Right, right. What do you want to be when you grow up? Yeah, right. Still figuring that one out. Yeah, exactly. Exactly. But yeah, I that just turned into me going to college and I decided to get my
Nicki Mercede (06:25)
As a teenager, you never know actually what you want to do. Right, right. What do you want to be when you grow up? Yeah, yeah. Still figuring that one out. Yeah, exactly, exactly. But yeah, that just turned into me going to college and I decided to get my degree in exercise science, which is basically my school's way of calling it kinesiology. Yes, totally. And I thought I was going to school to become an occupational therapist.
Rachel La Costa (06:40)
degree in exercise science, which is basically my school's way of calling it kinesiology. Yes, totally. And I thought I was going to school to become an occupational therapist. I thought that was where my life was going. Even though deep down I knew this wasn't exactly what I wanted to do, but that seemed like the best option. Sure. And then during my undergrad while studying kinesiology, I got a job at a stretch therapy studio. In that job, I met a bunch of massage therapists.
Nicki Mercede (06:51)
I thought that was where my life was going, even though deep down I knew this wasn't exactly what I wanted to do, but that seemed like the best option. Sure. And then during my undergrad while studying kinesiology, I got a job at a stretch therapy studio. In that job, I met a bunch of massage therapists, and I'm not going to lie, when I, you know, meeting them, I was like, good for you. They just want to rub people's backs all day and like...
Rachel La Costa (07:09)
And I'm not going to lie when I, you know, meeting them, I was like, good for you. They just want to rub people's backs all day. And like, I mean, that's a stereotype that people have. Right. And sadly, I did have that stereotype, you know, based off movies and, you know, what you see in society. That's what you first think of. Right. But then going into work every day and I just saw how these therapists really worked with their clients and were able to find root causes to their chronic pain.
Nicki Mercede (07:17)
I mean, that's a stereotype. It is a stereotype. And sadly, I did have that stereotype, but you know, based off movies and you know, what you see in society, that's what you first think of. Right. But then going into work every day and I just saw how these therapists really worked with their clients and were able to find root causes to their chronic pain. There was one of my coworkers actually, she was able to fix someone's elbow issue. Their elbows bobbing for three months.
Rachel La Costa (07:39)
There was one of my coworkers actually, she was able to fix someone's elbow issue. Their elbows bothered them for three months. And all she did was, let me see something. And then she worked on the tricep a little bit and it's like, okay, how does it feel now? And three months of pain went away in just five minutes. And immediately I was like, no, that's what I want to do. It sounds like that was really eye -opening for you. It was so eye -opening. It really made me appreciate the power of bodywork. And you know, even
Nicki Mercede (07:47)
And all she did was, let me see something. And then she worked on the tricep a little bit and it said, okay, how does it feel now? And three months of pain went away in just five minutes. And immediately I was like, no, that's what I want to do. It sounds like that was really eye -opening for you. It was so eye -opening. It really made me appreciate the power of bodywork. And, you know, even growing up, I'm thankful that my mom with my twin sister, she not only looked to Western styles of
Rachel La Costa (08:08)
Growing up, I'm thankful that my mom with my twin sister, she not only looked to Western styles of healing, even medications, prescriptions, but she also went to the more holistic approach. So I really got the best of both worlds growing up. And just seeing that particular scenario, yeah, that's just where everything really clicked. Yeah, Nikki, it really sounds like you witnessed your sister
Nicki Mercede (08:16)
healing and even medications, prescriptions, but she also went to the more holistic approach to things. So I really got the best of both worlds growing up. And just seeing that particular scenario, yeah, that's just where everything really clicked. Yeah, Nikki, it really sounds like you witnessed your sister going through a significant disability and coping with both the
Rachel La Costa (08:38)
going through a significant disability and coping with both the medical, the physical, and probably the emotional effects of a disability as severe as hers is. And it sounds like you really saw how it's not just the medical model and the medical treatment and therapy and pharmaceuticals and surgeries.
Nicki Mercede (08:45)
medical, the physical, and probably the emotional effects of a disability as severe as hers is. And it sounds like you really saw how it's not just the medical model and the medical treatment and therapy and pharmaceuticals and surgeries that had a benefit for your sister, but really the holistic approach.
Rachel La Costa (09:07)
that had a benefit for your sister, but really the holistic approach. And how has that shaped how you practice as a massage therapist? Great question. I mean, everything, it just kind of proves that not one treatment suits all, right? It's not like, I have this, so I have to follow protocols A, B, and C to get this goal. Everyone...
Nicki Mercede (09:11)
And how has that shaped how you practice as a massage therapist? Great question. I mean, everything, it just kind of proves that not one treatment suits all, right? It's not like, I have this, so I have to follow protocols A, B, and C to get this goal. Everyone has issues for their own different reasons, whether it's something like from a, like a,
Rachel La Costa (09:36)
has issues for their own different reasons, whether it's something like from a habitual movement that they are doing all the time, or if it's something more emotional, like anxiety, for example, or feeling super stressed out at work where you don't realize that you're subconsciously holding your shoulders up here. don't I know it. Because that's your body guarding, or trying to protect yourself. Right. Because at the end of the day, I feel like I'm just jumping from one boat to the other here, but at the end of the day, your body doesn't know the difference between
Nicki Mercede (09:41)
a habitual movement that they are doing all the time or if it's something more emotional like anxiety for example or feeling super stressed out at work where you don't realize that you're subconsciously holding your shoulders up here because that's your body guarding and trying to protect yourself. Because at the end of the day, I feel like I'm just jumping from one boat to the other here, but at the end of the day, your body doesn't know the difference between actually being in danger and being attacked by a bear to
Rachel La Costa (10:06)
actually being in danger and being attacked by a bear to getting your taxes in on time. This is so true, right? This is a modern world where we have stress at every turn in our work life, in our personal life, in our family life. And I wanted to share that something I really value about having
Nicki Mercede (10:11)
getting your taxes in on time. This is so true, right? This is the modern world where we have stress at every turn in our work life, in our personal life, in our family life. And I wanted to share that something I really value about having such a great relationship with you as a massage therapist, as your client,
Rachel La Costa (10:33)
such a great relationship with you as a massage therapist, as your client, is I really enjoy how before each session, before we talk at all about the massage or anything, you just take the time to really ask me how I'm doing, what's going on in my body, what's going on in my mind. And so often, I mean, you just really hit the nail on the head. My anxiety is so intense so often and
Nicki Mercede (10:38)
is I really enjoy how before each session, before we talk at all about the massage or anything, you just take the time to really ask me how I'm doing, what's going on in my body, what's going on in my mind. And so often, I mean, you just really hit the nail on the head. My anxiety is so intense so often. And as it becomes more and more intense, I feel that in my body.
Rachel La Costa (11:02)
as it becomes more and more intense, I feel that in my body more and more. And you really take the time to listen, to hear where I'm feeling pain in my body and also where I'm feeling pain in my mind. And you're so good at integrating different therapeutic techniques to really target that. Like the craniosacral therapy.
Nicki Mercede (11:08)
more and more and you really take the time to listen to hear where I'm feeling pain in my body and also where I'm feeling pain in my mind and you're so good at integrating different therapeutic techniques to really target that like the craniosacral therapy. yeah. Could you talk a little bit about that about craniosacral therapy? Yeah, yeah. So craniosacral therapy
Rachel La Costa (11:30)
could you talk a little bit about that, about craniosacral therapy? Yeah. Yeah. So craniosacral therapy, break the word down, right? Cranial, head, brain, sacral, sacrum. So I'm working between those two structures and specifically the cerebral spinal fluid that flows in between. And what is it coating? It's coating your spine, it's coating your spinal nerves, it's coating your brain, which is the source of all of them, like we're all the nerves.
Nicki Mercede (11:38)
break the word down, right? Cranial, head, brain, sacral, sacrum. So I'm working between those two structures and specifically the cerebral spinal fluid that flows in between. And what is it coding? It's coding your spine, it's coding your spinal nerves, it's coding your brain, which is the source of all of, like where all the nerves talk to, right? And what even is more fascinating is that when we think of like,
Rachel La Costa (12:00)
talk to, right? And what even is more fascinating is that when we think of like, like our spine and even our cranial bones, we think of it as something that's just stationary right there, but it's not true. They're floating in this fluid, right? They're floating and they even shift back and forth a little bit based off its flow. But sometimes there's tissue restrictions that gets in the way. So what I do is with cranial sacral, I am just feeling for that flow.
Nicki Mercede (12:06)
like our spine and even our cranial bones. We think of it as something that's just stationary right there, but it's not true. They're floating in this fluid, right? They're floating and they even shift back and forth a little bit based off its flow. But sometimes there's tissue restrictions that gets in the way. So what I do is with cranial sacral, I am just feeling for that flow. I have gentle holds throughout the body to find that flow. And if I feel,
Rachel La Costa (12:30)
I have gentle holes throughout the body to find that flow. And if I feel where there's a little bit of a restriction and that flow isn't flowing optimally, I just give it a little bit of a nudge, nothing more than like a weight of a nickel. It's just like a nice gentle touch that says, Hey, like you can look out here. It's fine. That's a really good way of describing it because for me, it does almost feel like permission, giving permission to the body to relax in that one area.
Nicki Mercede (12:35)
where there's a little bit of a restriction and that flow isn't flowing optimally. I just give it a little bit of a nudge, nothing more than like a weight of a nickel. It's just like a nice gentle touch that says, hey, like you can look out here, it's fine. That's a really good way of describing it because for me, it does almost feel like permission, giving permission to the body to relax in that one area. And it's such a different style than traditional massage or like deep tissue massage or
Rachel La Costa (13:00)
And it's such a different style than traditional massage or like deep tissue massage or that you would traditionally think of. And it's been really helpful, I think, in my own personal journey with embodiment and with handling the physical manifestations of my anxiety. And I'm so grateful that you have that in your toolkit to
Nicki Mercede (13:05)
that you would traditionally think of. And it's been really helpful, I think, in my own personal journey with embodiment and with handling the physical manifestations of my anxiety. And I'm so grateful that you have that in your toolkit to...
Rachel La Costa (13:27)
to help me and the rest of your clients as well. It's been so helpful, so helpful. I'm glad, I'm glad. Honestly, it's some of my favorite work, but I love incorporating that. Cause even if I start with cranial sacral, just to then continue with something more de tissue related, more neuromuscular related, sometimes the brain, the body's just so on guard that, you know, I'm trying to work with the body, right? I'm not trying to pry.
Nicki Mercede (13:27)
to help me and the rest of your clients as well. It's been so helpful. So helpful. Yeah. I'm glad. I'm glad. Honestly, it's some of my favorite work, but I love incorporating that. Because even if I start with craniosacral, just to then continue with something more deep tissue related, more neuromuscular related, sometimes the brain, the body's just so on guard that, you know, I'm trying to work with the body, right? I'm not trying to pry anything open. I'm not, I'm
Rachel La Costa (13:55)
anything open. I'm not, I'm not, like I tell you all the time, I am not about the no pain, no gain mentality. You do. The pain is literally your brain saying, this is too much for my threshold. I don't like this right now. And it's just going to cause more muscle guarding. If I fight through it and something releases, it's not going to be for long because I forced something open and then the body's going to go, okay, I don't know what that was. Let me just breathe in.
Nicki Mercede (13:57)
I tell you all the time, I am not about the no pain, no gain mentality, right? Like pain is literally your brain saying, this is too much for my threshold. I don't like this right now. And it's just going to cause more muscle guarding. If I fight through it and something releases, it's not going to be for long because I forced something open and then the body's going to go, okay, I don't know what that was. Let me just breathe and go back into my little, tense spot here.
Rachel La Costa (14:22)
go back into my little spot here. But if you work with the brain, if you work specifically, and this is where my trigger point therapy works with the neuromuscular work. If I just read it right at that sweet spot where it might be a little uncomfortable, but you can still relax into it. I'm allowed to bring more blood flow to the area with that amount of pressure. And then the body just releases that tension on its own. And that's why clients will come in and be like, my God, I felt.
Nicki Mercede (14:26)
But if you work with the brain, if you work specifically, and this is where my trigger point therapy works with the neuromuscular work. If I just meet it right at that sweet spot where it might be a little uncomfortable, but you can still relax into it. I'm allowed to bring more blood flow to the area with that amount of pressure. And then the body just releases that tension on its own. And that's why clients will come in and be like, my God, like I felt great leaving and...
Rachel La Costa (14:51)
great leaving and it stayed for like a week and a half. I'm like, well, yeah, that's, that's so powerful. That's such a powerful, such a, I mean, I can't do that for my patients, right? I can write my patient a prescription. I can refer them to physical therapy or occupational therapy or massage therapy. And many of the hospitals that I've worked in have massage therapists on staff in the hospital.
Nicki Mercede (14:53)
it stayed for like a week and a half. And like, well, yeah, that's what tends to happen. That's such a powerful, such a, I mean, I can't do that for my patients, right? I can write my patient a prescription. I can refer them to physical therapy or occupational therapy or massage therapy. And many of the hospitals that I've worked in have massage therapists on staff in the hospital.
I think is great. Yeah, my children's hospitals are the best. that makes me so happy. I love that. Particularly for chronic pain and so many patients I see in the hospital have chronic pain and pain is not just a physical is not always necessarily just indicative of a physical problem. Right?
Rachel La Costa (15:20)
I think is great. My children's hospitals are the best. makes me so happy. I love that. Particularly for chronic pain and so many patients I see in the hospital have chronic pain and pain is not just a physical is not always necessarily just indicative of a physical problem, right?
pain so often is can be a physical manifestation of what's going on in our brains, what we're coping with in our brains. Yeah, especially when it's like, you know, between our conscious and our subconscious minds, right?
Nicki Mercede (15:46)
pain so often can be a physical manifestation of what's going on in our brains, what we're coping with in our brains. Yeah, especially when it's like, you know, between our conscious and our subconscious minds, right?
Rachel La Costa (16:00)
If you take how the brain and the body talk to each other, right? Maybe think about our cranial nerves. Our biggest one is our vagus nerve. And just in that connection alone, that's our, not only our largest cranial nerve, but that's the one that has a direct connection to our visceral organs. Right. And in that communication with the vagus nerve, 80 % of that communication flows from body to brain and 20 % goes from brain.
Nicki Mercede (16:00)
If you take how the brain and the body talk to each other, right? If you think about our cranial nerves, our biggest one is our vagus nerve. And just in that connection alone, that's not only our largest cranial nerve, but that's the one that has a direct connection to our visceral organs, right? And in that communication with the vagus nerve, 80 % of that communication flows from body to brain, and 20 % goes from brain.
Rachel La Costa (16:27)
to body. Gosh, that's so fascinating. So, in our subconscious minds, our body is always feeding information, checking in like, hey, this is how I'm doing, this is how I'm doing. And when we feel pain, we can't think of pain as in like, my dang shoulder, my dang back is just being a pain today. Right. That's literally your body saying.
Nicki Mercede (16:27)
to body. So in our subconscious minds, our body is always feeding information of checking in like, Hey, this is how I'm doing. This time doing and something when we feel pain, we can't think of pain as in like, my dang shoulder, my dang back just is just being a pain today. that's literally your body saying
Rachel La Costa (16:48)
Hey, can you just tweak something here? Because there's a little bit much for me to handle right now. It's literally a signal for us. Tell me more about how we can really tap into the parasympathetic nervous system and how that can help our body to go into that repair mode versus being in that constant fight or flight or freeze mode. Yes, absolutely.
Nicki Mercede (16:48)
Hey, can you just tweak something here? Because there's a little bit much for me to handle right now. It's literally a signal for us. Tell me more about how we can really tap into the parasympathetic nervous system and how that can help our body to go into that repair mode versus being in that constant
fight or flight or freeze mode? Yes, absolutely. I love this question. So there's many ways. I will say from a manual perspective, there's actually many ways that you can actually stimulate your vagus nerve, which I've actually gone with you in a couple of sessions. So you could say whether these work or not from your own experience. So one, you can actually access part of the vagus nerve just right behind your ears, right? Because that's where that's like our first
Rachel La Costa (17:18)
this question. So there's many ways. I will say from a manual perspective, there's actually many ways that you can actually stimulate your vagus nerve, which I've actually gone with you in a couple of sessions. So you could say whether these work or not from your own experience. So one, you can actually access part of the vagus nerve just right behind your ears, right? Because that's where that's like our first point of contact to our vagus nerve is right here. So you can actually create little
Nicki Mercede (17:43)
point of contact to our vagus nerve is right here. So you can actually create little small circles behind the ear. Go ahead and actually slow that down. Be nice. Be gentle with it. And you're only stretching the surface of the skin and you're just pressing those in. Yeah. Listen, or what I'm doing is I'm just putting the fat, the pad of my finger really.
Rachel La Costa (17:48)
small circles behind the ear. Go ahead and actually slow that down. You Gentle. And you're only stretching the surface of the skin and you're just pressing those in. So listener, what I'm doing is I'm just putting the pad of my finger really right behind my ear and just doing a very gentle circle. And from there,
Nicki Mercede (18:06)
right behind my ear and just doing it very gentle circle. And from there for quite some time as you're doing that, you'll start to feel like a sense of peace. You might start to yawn a bit. I know for me, I tend to yawn after a while.
Rachel La Costa (18:12)
for quite some time as you're doing that, you'll start to feel like a sense of peace. You might start to yawn a bit. I know for me, I tend to yawn after a while. About how long do you think is a good amount of time to do this? Like 10 seconds, 15 seconds, 20 seconds? 30 seconds, great. So there's some of that. I like that one.
Nicki Mercede (18:23)
About how long do you think is a good amount of time to do this? Like 10 seconds, 15 seconds, 20 seconds? 30 seconds is pretty good. 30 seconds, great. So there's some of that. I like that one.
my favorite, honestly, because, you know, we already now we just went towards the ears. That vagus nerve now continues down the throat.
Rachel La Costa (18:34)
favorite honestly because you know we already now we just went towards the ears that vagus nerve now continues down the throat through the chest down to your stomach right so since it goes down the neck you can easily just take gentle squeezing motions down your neck
Nicki Mercede (18:43)
through the chest down to your stomach, right? So, since it goes down the neck, you can easily just take gentle squeezing motions down your neck.
Rachel La Costa (18:56)
So yeah, listen, all I'm doing is just crossing my arms in front of me so then I can just do a nice hold on my neck and then I'm just giving some nice gentle pulls, gentle squeezes. You really also wanna focus on pulling down. Okay, pulling down, okay. So start from there. And then you can gently make your way more towards grabbing your shoulders.
Nicki Mercede (18:56)
So yeah, listen, all I'm doing is just crossing my arms in front of me so then I can just do a nice hold on my neck and then I'm just giving some nice gentle pulls, gentle squeezes. You really also want to focus on pulling down. Okay, pulling down, okay. Yes. So start from there. And then you can gently make your way more towards grabbing your shoulders. And again, we're
Rachel La Costa (19:22)
And again, we're crossing our arms over our chest, over our body.
Nicki Mercede (19:23)
Crossing our arms over our chest, over our body.
Rachel La Costa (19:29)
and just grabbing with opposite hands. That's so calming. I honestly like, I feel so much more at ease. Me too. Me too. I'm like, I'm like, I actually needed this. Yes. And then moving the hands down the arms, doing gentle squeezes, going down the arms. I will go down the arms and I will make my way down to even my hands. that's so great. And whenever, when I'm alone doing this, I do this to myself maybe like three times down.
Nicki Mercede (19:29)
and just grabbing with the opposite hands. That's so calming. I honestly like, I feel so much more. I'm just doing this now. I was like, I actually really needed this. Yes. And then moving the hands down the arms. Moving down the arms. Going down the arms. I will go all the way down the arms and I will make my way down to even my hands. That's so great. And whenever, when I'm alone doing this, I do this to myself maybe like three times down.
Rachel La Costa (19:58)
I mean, this is such a quick reset to really tap into that parasympathetic nerve through the vagus nerve. Is this also vagus connection through this? Yes. Yes. And this is kind of more more of a calming, I guess. Yeah. This was a somatic technique. Somatic technique. Got it. Got it. This isn't necessarily following the pathway of the vagus nerve. Sure. Same way you started from your neck.
Nicki Mercede (19:58)
I mean, this is such a quick reset to really tap into that parasympathetic nerve through the vagus nerve. Is this also vagus connection through this? Yes. Yes. And this is kind of more of a calming, I guess. Yeah. This was a somatic technique that I've learned. This isn't necessarily following the pathway of the vagus nerve, but the same way you starting from your neck.
Rachel La Costa (20:27)
It's all calming. You're giving yourself a hug. You're telling your body, I am safe. Yes, exactly. That is the whole point of reenacting your parasympathetic nervous system is literally just telling your brain, I am safe. I am safe. That's going to signal the rest in digest. Because if your body's not safe, your body's not going to go, great. Let me,
Nicki Mercede (20:27)
It's all calming. You're giving yourself a hug, right? It's going to have the same effect. You're telling your body, I am safe. Yes, exactly. That is the whole point of reenacting your parasympathetic nervous system is literally just telling your brain, I am safe. I am safe. That's going to signal the rest and digest. Because if your body's not safe, your body's not going to go, great. Let me...
relax, let me slow down my heart rate, let me. We have to cue our nervous system, right? Because we're giving it so many stimulatory cues of react to this, react to this, social media, stop sign, patient emergency, picking up the kids from school. We're responding to so much stimuli all the time. Exactly. I think even just being intentional about taking the time.
Rachel La Costa (20:56)
relax, let me slow down my heart rate, let me. We have to cue our nervous system, right? Because we're giving it so many stimulatory cues of react to this, react to this, social media, stop sign, patient emergency, picking up the kids from school. We're responding to so much stimuli all the time. I think even just being intentional about taking the time.
to do a 60 second break, do a few of these techniques can really help to reset. I feel reset already. Yeah, me too. Just by doing that. these are incredibly valuable techniques that you can utilize right now to reset your nervous system. Great.
Nicki Mercede (21:25)
to do a 60 second break, do a few of these techniques can really help to reset. I feel reset already. Yeah, me too. Just by doing These are incredibly valuable techniques that you can utilize right now to reset your nervous system. Great.
my therapist has taught me a lot of different EFT techniques. Tell me what is EFT? So that is the emotional freedom technique. And it kind of follows along the same idea of stimulating your vagus nerve.
Rachel La Costa (21:44)
therapist has taught me a lot of different EFT techniques. Tell me what is EFT? So that is the emotional freedom technique. And it kind of follows along the same idea of stimulating your vagus
of the points is
Nicki Mercede (21:56)
one of the points is tapping at the top of your head. You're tapping by your frontal bone up above your eyebrows. All of this is all different touch points that at the end of the day do stimulate your vagus nerve overall. And my number one go -to is honestly right on my chest.
Rachel La Costa (21:57)
tapping at the top of your head. You're tapping by your frontal bone up above your eyebrows. All of this is all different touch points that at the end of the day do stimulate your vagus nerve overall. And my number one go -to is honestly right on my chest, right on my heart. Yes, you taught me this. You taught me this. This one I go through a lot too, along with the squeezing. I do this so often. Anytime that I feel overwhelmed and really
Nicki Mercede (22:15)
Right on my heart. I know. You taught me this. We've gone through this one. This one I go through a lot too, along with the squeezing. I do this so often. Anytime that I feel overwhelmed and really overcome by my anxiety and I'm really trying to calm my nervous system very quickly, the tapping, just that sensory input. Yeah. I think that's a great way to phrase it. Cause like I said, 80 % of the communication goes from
Rachel La Costa (22:26)
overcome by my anxiety and I'm really trying to calm my nervous system very quickly. The tapping, just that sensory input. Yeah, I think that's a great way to phrase it because like I said, 80 % of the communication goes from body to brain. So if you're giving your body a sense of calm, that's going to go straight to the brain and say, Hey, you're safe where you're at. You're not.
Nicki Mercede (22:44)
body to brain. So if you're giving your body a sense of calm, that's going to go straight to the brain and say, Hey, you're safe where you're at. You're not an actual, you're not in a life or death situation. Can I tell you something that my tattoo artist told me yesterday? So we were talking about anxiety and, and we were talking about like the antidote to anxiety. Like what is the opposite of anxiety? And I said, well,
Rachel La Costa (22:54)
an actual, you're not in a life or death situation. Right. Can I tell you something that my tattoo artist told me yesterday? So we were talking about anxiety and we were talking about like the antidote to anxiety. Like what is the opposite of anxiety? And I said, well, the opposite of anxiety is obviously calm. She said, no, the opposite of anxiety is not calm. The opposite of anxiety is safety.
Nicki Mercede (23:14)
The opposite of anxiety is obviously calm. She said, no, the opposite of anxiety is not calm. The opposite of anxiety is safety. Safety. Yes. This is telling the body, I am safe. I am safe. I am safe. And when you are safe, you are calm. Yes. Yeah. That was so profound. That is profound. You cannot.
Rachel La Costa (23:25)
Safety. This is telling the body, I am safe. I am safe. And when you are safe, you are calm. Yes. Yeah. That was so profound. That is profound. You cannot exist in a state of anxiety and safety at the same time. I think it's fair to say they're mutually exclusive, right? Because anxiety is thinking that your body is not okay.
Nicki Mercede (23:41)
Exists in a state of anxiety and safety at the same time there. I think it's fair to say they're mutually exclusive Right like because anxiety is thinking that your body is not okay. Yeah, something is wrong right now. Yeah, yeah. I thought that was so powerful. That is I love that so so much.
Rachel La Costa (23:55)
that something is wrong right now. Yeah. I thought that was so powerful. That is. I love that so, so much.
Nikki, I have been on a personal journey with embodiment myself.
Nicki Mercede (24:04)
Nikki, I have been on a personal journey with embodiment myself. I feel that I very often feel disconnected from my body because of the social conditioning that I
Rachel La Costa (24:11)
I feel that I very often feel disconnected from my body because of the social conditioning that I, social societal conditioning that I received. And I'm curious, what does embodiment mean to you? And tell me how, you've shared many good tips already, but tell me how.
Nicki Mercede (24:20)
or maybe social societal conditioning that I received. And I'm curious, what does embodiment mean to you? And tell me how you've shared many good tips already, but tell me how.
Rachel La Costa (24:36)
How can one begin a practice of embodiment in your opinion?
Nicki Mercede (24:36)
How can one begin a practice of embodiment in your opinion? I think it's such a good question. So to me, what embodiment means is literally in the word being in your body. If that makes any sense, your body really does. Your body is so intelligent and your body really knows so much. Like the phrase trusts your gut.
Rachel La Costa (24:44)
I think think such a good question. So to me, what embodiment means is literally in the word, being in your body. If that makes any sense. It does. Your body really does. Your body is so intelligent and your body really knows so much. Like the phrase, trust your gut. Like, they are cliches a reason. It really is true. That's so true. Yeah. So I think that...
Nicki Mercede (25:04)
They're cliches for a reason. It really is true. That's so true. Yeah. So I think that embodiment literally just means not only listening to your body, but really honoring what your body has to say. Right? There's a difference between, okay, I know my body really needs me to drink less caffeine or I really need to move my body, but I just can't do that right now.
Rachel La Costa (25:11)
Embodiment literally just means not only listening to your body, but really honoring what your body has to say. Right? There's a difference between, okay, I know my body really needs me to drink less caffeine or I really need to move my body, but I just can't do that right now. That's not like, sure. You're, you heard your body, but you're really listening to it. Right. Right. Right. Which I know it's easier said than done, especially when, with life.
Nicki Mercede (25:30)
That's not like sure you heard your body, but are you really listening to it? Right? Right. Right. Which I know it's easier said than done, especially when with life, when your life feels like it's spiraling. It's like, I can't, I can't make time to do this for my body, but your body is literally what's was allowing you to do what you're doing. This is your vessel. We got it. We got to treat it with tender love and care. So true. It's so true.
Rachel La Costa (25:40)
when your life feels like it's spiraling, it's like, I can't make time to do this for my body, but your body is literally what's you to do what you're doing. This is your vessel. We got to treat it with tender love and care. It's so true. It's so true. And I'm wondering, how can someone start a practice of embodiment? What are some different tips and tools that someone could use to start
Nicki Mercede (25:59)
And I'm wondering how can someone start a practice of embodiment? What are some different tips and tools that someone could use to start the being more present in their body? Okay. So I got two answers for this. One more of a physical aspect and then one more of a mental. Great. So the physical one is really just taking some deep breaths and asking what does my body want?
Rachel La Costa (26:09)
be being more present in their body. Okay, so I got two answers for this. One more of a physical aspect and then one more of a mental. Great. So the physical one is really just taking some deep breaths and asking what does my body want? Right? Like this is the same reason why we have cravings in terms of food, right? We have cravings for things because it's what our
Nicki Mercede (26:29)
Right? Like, this is the same reason why we have cravings in terms of food, right? We have cravings for things because this is what our body needs.
Rachel La Costa (26:37)
body needs.
Nicki Mercede (26:38)
Moving your body doesn't mean running a half marathon the next day, right? Right. Just asking what, what does my body need today? And I actually had to ask this to myself this morning because I was going to do a weightlifting
Rachel La Costa (26:38)
Moving your body doesn't mean running a half marathon the next day. Right. Right. Right? Just asking what does my body need today? And I actually had to ask this to myself this morning because I was going to do a weightlifting workout this morning. And instead I said, no, I really need to just put on a yoga video and just follow along with that.
Nicki Mercede (26:50)
workout this morning and instead I said, no, I really need to just put on a yoga, a yoga video and just follow along with that and move that energy somehow. Yes. Yes. What does my body need today? That's such a simple, easy question that we can all do every day. Yeah. I mean, that's also why I start the top of our sessions with just asking, how's your body doing? Right?
Rachel La Costa (26:58)
move that energy somehow. Yes. Yes. What does my body need today? That's such a simple, easy question that we can all do every day. Yeah. I mean, that's also why I start the top of our sessions with just asking, how's your body doing? Yes. Right? Yes. Your body, what your body's asking today?
Nicki Mercede (27:20)
What your body's asking today could be very different from what your body asked me last month. Absolutely. And so often it is. It so often does. Yeah. Sometimes we focus more on the physical, we focus more on the trigger points, and sometimes we more focus on the anxiety aspect and just calming down your nervous system. Yes. Yes. And it really takes someone who's very skilled to...
Rachel La Costa (27:23)
could be very different from what your body asked me last month. Absolutely. And so often it is, right? Sometimes we focus more on the physical, we focus more on the trigger points, and sometimes we more focus on the anxiety aspect and just calming down your nervous system. Yes. Yes. And it really takes someone who's very skilled to...
be able to, again, use the appropriate tools for the person who's in front of you right then and there to meet them where they are and help to bring them some degree of improvement. You're so good at that. Thank you, thank you. I try. So that was part one. The second part is what I've made a habit for myself the past few years. So I bullet journal.
Nicki Mercede (27:47)
be able to, again, use the appropriate tools for the person who's in front of you right then and there to meet them where they are and help to bring them some degree of improvement. You know, you're so good at that. Thank you. Thank you. I try. So that was part one. The second part is what I've made a habit for myself the past few years. So I bullet journal.
Rachel La Costa (28:14)
I love that. So that's that is like my main planner. And I know when people say, yeah, you should journal. That's typically hard. It's like, great. Like, I'm going to write down like, a short essay. So what I do sometimes I just can't do that sometimes sometimes really beneficial, like if there's a specific problem that's nagging at me. But just as a daily practice, I literally have I made a spread where
Nicki Mercede (28:14)
I love that. So that's that is like my main planner. And I know when people say, yeah, you should journal. That's typically hard. It's like, great. Like, I'm going to write down like a short essay what I do sometimes, I just can't do that. Sometimes it's really beneficial, like if there's a specific problem that's nagging at me. But just as a daily practice, I literally have, I made a spread where
Rachel La Costa (28:37)
one side of the piece of paper. I have the days of the month numbered out, but split in four sections for each week. And when the day is over and I'm about to go to bed, I just write one word of how it was my day like today. What was my mood? What was my overall mood today? And then just write that mood. And then once the week is up, so on a Sunday, I'll go to the other side of the page and I just do like a quick recap of how I felt that month.
Nicki Mercede (28:37)
one side of the piece of paper. I have the days of the month numbered out, but split in four sections for each week. And when the day is over and I'm about to go to bed, I just write one word of how it was my day like today. What was my mood? What was my overall mood today? And then just write that mood. And then once the week is up, so on a Sunday, I'll go to the other side of the page and I just do like a quick recap of how I felt that month or felt that week.
Rachel La Costa (29:07)
Yes. So I do that four times over. So it's actually really nice to be able to look at your month and like, wow. At a glance, really. It's a good at a glance of how I felt this month. And do I need to see any, do I see any patterns happening of where I really need to look at what I'm doing in my life? Absolutely. And make a change. Yeah. That's so powerful. So I went through, I went through a big rough patch in my life a few years ago.
Nicki Mercede (29:07)
So I did that four times over. So it's actually really nice to be able to look at your month and like, wow, this is a good, this is a good at a glance of how I felt this month. And do I, do I need to see any, do I see any patterns happening where I really need to look at what I'm doing in my life? Absolutely. And make a change. Yeah. Yeah. That's so powerful. Yeah. So I went through, I went through a big rough patch in my life a few years ago.
Rachel La Costa (29:35)
And this is when I actually started doing that. And by the end of the year, when I, by December, the new years, and I looked back at every single month, because I started doing that in what, February? So I had 11 months of this. And it was, it almost made me, it made me tear up seeing the progress that I provided for myself. From February to December.
Nicki Mercede (29:35)
And this is when I actually started doing that. And by the end of the year, by December, the New Year's, and I looked back at every single month, because I started doing that in what, February? So I had 11 months of this, and it almost made me tear up seeing the progress that I provided for myself from February to December. And all I had to do was write down a word. That's so powerful.
Rachel La Costa (30:00)
That's so powerful. One word every day. That takes you 10 seconds. Yeah. If you want, I can also like create like a blank template and show you exactly how I do it. Nikki, that would be amazing. Yeah. Yeah. Yeah. You can share it with my with my audience. Yeah. I'm sure they would love to see an example of what that looks like. If it helps. Great. If you're that person's like, I don't have time to journal. This is what I do. Here's an example. Absolutely.
Nicki Mercede (30:02)
word every day. Yeah. That takes you 10 seconds. Yeah. If you want, I can also like create like a blank template and show you exactly how I do it. That would be amazing. Yeah. Yeah. Yeah. Yeah. You can share it with my with my audience. Yeah. I'm sure they would love to see an example of what that looks like. Yeah. If it helps if if you're that person's like, I don't have time to journal. This is what I do. Here's an example. Absolutely. Yeah. I think so.
Rachel La Costa (30:30)
I think so often it's so difficult to start any sort of new practice or make a change. And having an example of what if you try this, I think sometimes takes the overwhelm associated with starting something new away to make it easier to just start, right? You just had that February, you just started by writing one word a day and
Nicki Mercede (30:31)
So often it's so difficult to start any sort of new practice or make a change and having an example of what if you try this? I think sometimes takes the, the overwhelm associated with starting something new away to make it easier to just start, right? You just have that February, you just started by writing one word a day and
Rachel La Costa (31:00)
Now you have probably years of that data, right? I do. That's so powerful.
Nicki Mercede (31:00)
Now you have probably years of that data, right? I do. I do. I actually... So powerful.
Rachel La Costa (31:07)
I recently got an alert on my Apple watch that said that my resting heart rate, my average resting heart rate was higher than previous. And I was very surprised to get that alert because I hadn't changed anything about my physical activity or my diet or anything. And I realized that my resting, the only thing that had changed in my resting heart to affect my resting heart rate,
Nicki Mercede (31:07)
I recently got an alert on my Apple watch that said that my resting heart rate, my average resting heart rate was higher than previous. And I was very surprised to get that alert because I hadn't changed anything about my physical activity or my diet or anything. And I realized that my resting, the only thing that had changed in my resting heart, to affect my resting heart rate,
Rachel La Costa (31:35)
was that my anxiety had been more intense over the past several months. And that gave me actual physical data to prove that my anxiety had been more intense. That I was literally, my physiology was showing me that I was feeling anxiety more than I had been the previous several months, which I just thought was so interesting. So these trends, it's good to...
Nicki Mercede (31:35)
was that my anxiety had been more intense over the past several months. And that gave me actual physical data to prove that my anxiety had been more intense. Literally my physiology was showing me that I was feeling anxiety more than I had been the previous several months, which I just thought was so interesting. So these trends, it's good to...
Rachel La Costa (32:05)
to follow those trends and see where can I make a change? Where can I try something new to try to do something different? Yeah, yeah. I mean, we were talking about this earlier, right? Like if you don't, your body gives you these signals, right? Like for example, your heart rate is spiking a little bit, right? And if we don't listen to that.
Nicki Mercede (32:05)
to follow those trends and see where can I make a change? Where can I try something new to try to do something different? Yeah, yeah. I mean, we were talking about this earlier, right? Like if you don't, your body gives you these signals, right? Like for example, your heart rate is spiking a little bit, right? And if we don't listen to that.
Rachel La Costa (32:29)
What happens? You're going to get yourself sick. Exactly. Absolutely. Absolutely. Your body is going to start breaking down. It's literally going to say, you're not stopping. So I'm going to stop. Stop you. Yes. Yes.
Nicki Mercede (32:29)
What happens? You're going to get yourself sick. Exactly. Absolutely. Absolutely. Your body is going to start breaking down. It's what I'm going to say. You're not stopping. So I'm going to stop for you. Yes. Yes.
Rachel La Costa (32:43)
Nikki, I'm wondering.
Nicki Mercede (32:43)
Nikki, I'm wondering.
Rachel La Costa (32:45)
What do people get wrong about massage therapy and get wrong when they're looking for a massage therapist or when they're talking to their massage therapist? And what would you recommend when someone is looking for a massage therapist or how to communicate with their therapist? Yes, absolutely. I love this question. So multiple things. I'm not about the no pain, no gain mentality.
Nicki Mercede (32:45)
What do people get wrong about massage therapy and get wrong when they're looking for a massage therapist or when they're talking to their massage therapist? And what would you recommend when someone is looking for a massage therapist or how to communicate with their therapist? Yes, absolutely. I love this question. So multiple things. I am not about the no pain, no gain. I am not about the no pain, no gain mentality.
Rachel La Costa (33:14)
as we mentioned earlier, right? I work with the body and work with the pain signals. So the therapists that are, they see you struggling and they're like, just keep breathing through it, just keep breathing through it. That's a hard note for me. That's not the way to go. That's not the way to go. Also, there's also massage therapists out there
Nicki Mercede (33:14)
as we mentioned earlier, right? I work with the body and work with the pair of pain signals. So the therapists that are, they see you struggling and they're like, just keep breathing through it, just keep breathing through it. That's a hard note for me. That's not the way to go. That's not the way to go. Also, there's also massage therapists out there
Rachel La Costa (33:38)
Be aware of the ones that don't actually have your goals at heart, right?
Nicki Mercede (33:38)
Be aware of the ones that don't actually have your goals at heart. You want to, you want to make sure the massage therapist that you are working with is actually listening to you and your needs.
Rachel La Costa (33:45)
want to you want to make sure the massage therapist that you were working with is actually listening to you and your needs Mm -hmm, and sometimes even a massage therapist where they the client says hey, this is what I need But you can pick up actually you might be needing something else whether it's You come in extremely stressed out, but you just want to work on Like more physical stuff and just give me all the deep pressure right right now you're you're
Nicki Mercede (33:51)
And sometimes even a massage therapist where they, the client says, Hey, this is what I need, but you can pick up. Actually, you might be needing something else, whether it's you come in extremely stressed out, but you just want to work on like more physical stuff and just give me all the deep pressure. Right? Right. No, your, your, your body's already so on edge that that's the last thing you need. So maybe you need some craniosacral to bring you down. Yes.
Rachel La Costa (34:09)
your body's already so on edge that that's the last thing you need. So maybe you need some craniosacral to bring you down. Yes.
Nicki Mercede (34:16)
Or the ones that just say, or you say, hey, my shoulder hurts, just rub here. And they go, okay. And they don't even try to find the root cause of your pain. And that a lot of the neuromuscular work that I do is I really try to find the root cause of where that's coming from. So what you feel like is carpal tunnel might actually be coming from your neck because your scalenes are impinging your radial plexus, same to go with your pecs. Your pec minor is a big...
Rachel La Costa (34:17)
Or the ones that just say, or you say, hey, my shoulder hurts, just rub here. And they go, okay. And they don't even try to find the root cause of your pain. And a lot of the neuromuscular work that I do is I really find, I really try to find the root cause of where that's coming from. So what could be, what you feel like is carpal tunnel might actually be coming from your neck because your scalenes are impinging your brachial plexus, same to go with your pecs. Your pec minor is a bit one that can impinge your brachial plexus.
Nicki Mercede (34:44)
in one that can hinge your brachial plexus, subclavius. So just overall in short, a therapist that really is looking for what's best for you in that moment. And we'll listen to you and listen to what you need because the only way that you can know what I need is if I communicate that to you also. Right. Yeah. Yeah.
Rachel La Costa (34:47)
Yeah, so just overall, in short, a therapist that really is looking for what's best for you. And will listen to you and listen to what you need. Because the only way that you can know what I need is if I communicate that to you also, right? Yeah.
And you're using your expertise to recommend the best treatment, right? For that particular, that particular pain point. Yeah. I mean, I've had so many people come up to me being like, my God, I had the best massage ever.
Nicki Mercede (35:07)
And you're using your expertise to recommend the best treatment, right? For that particular, that particular pain point. Yeah. I've had so many people come up to me being like, my God, I had the best massage ever.
Rachel La Costa (35:23)
but it left me sore for like three days and now like I'm gonna have to go back to them because he did such a good job. Like I don't know about that. Should you be more sore afterwards? Probably not. First of all, yeah, what is, you want to be sore, you want to be in more pain. That doesn't really make sense to me. And you feel like you need to go back. Right, right, right. That tells me that person did too much too soon. Right. But I feel like the no pain, no gain mentality, of course, we live in such a wholesome culture.
Nicki Mercede (35:23)
but it left me sore for like three days and now like I'm gonna have to go back to them because he did such a good job. Like I don't know about that because - Should you be more sore afterwards? Probably not. First of all, yeah. What is, you want to be sore? You want to be in more pain? That doesn't really make sense to me. And you feel like you need to go back. I don't know. Right. Right. That tells me that person did too much too soon. Right. But I feel like the no pain, no gain mentality, like we're, we live in such a hostile culture.
Rachel La Costa (35:53)
Yes. And not only do we take that mentally, but we also take that physically, right? So true. We take that physically, whether in terms of massage therapy and just really dig in there and just rub out those knots. Right. It's like actually your body will benefit more if you let the body actually release the knot on its own. I'm just simply the middle man guiding nudging the body in the right direction.
Nicki Mercede (35:53)
Yes. And not only do we take that mentally, but we also take that physically, right? So true. We take that physically, whether in terms of massage therapy and just really dig in there and just rub out those knots. Right. When it's like, actually your body will benefit more if you let the body actually release the knot on its own. I'm just simply the middle man guiding, nudging the body in the right
Rachel La Costa (36:15)
That makes sense. Yes. Listening to the body and finding someone you trust that will listen to you and deliver a customized approach based upon your unique needs. And I like to say too, that the best way
Nicki Mercede (36:15)
That makes sense. Yes. Listening to the body and finding someone you trust that will listen to you and deliver a customized approach based upon your unique needs. Yeah. And I'd like to say too, that the best way
Rachel La Costa (36:30)
especially for people that, you know, kind of live more in their head and feel like I can't listen to my body. My brain is just an overdrive right now. Like that is all I hear, right? I can't listen to my body. The best way to do this and in that way, this answers the vagus nerve question as well, how to stimulate it is simply through breath as well. breath. Yeah. And that sounds like a cliche thing, but when you look at the anatomy in your lungs, right?
Nicki Mercede (36:30)
especially for people that, you know, kind of live more in their head and feel like I can't listen to my body. My brain is just an overdrive right now. Like that is all I hear, right? I can't listen to my body. The best way to do this and in that way, this answers the vagus nerve question as well, how to stimulate it is simply through breath as well. And that sounds like a cliche thing, but when you look at the anatomy in your lungs, right?
Rachel La Costa (36:55)
the vagus nerve is connected to the diaphragm, right? Yes. So when you look at the anatomy of the lungs, the lower lobes talk to your parasympathetic system and in your upper lobes speak to your sympathetic nervous system. So that's why when people are hyperventilating,
Nicki Mercede (36:55)
the vagus nerve is connected to the diaphragm, right? Yes. So when you look at the anatomy of the lungs, right? The lower lobes talk to your parasympathetic system and in your upper lobes speak to your sympathetic nervous system. So that's why when people are hyperventilating,
Rachel La Costa (37:16)
It's worse because they're not breathing fully through their diaphragm to their belly. They're only breathing in their chest. And then that's going to just even if you were to do it now, if you were to just start like, like do short, like light breaths, you're going to spike your anxiety a bit. This is so powerful, Nikki, because what you're saying is that when you are taking rapid shallow breaths, that is feeding into your sympathetic nervous system versus if you
Nicki Mercede (37:16)
It's worse because they're not breathing fully through their diaphragm to their belly. They're only breathing in their chest. And then that's going to just even if you were to do it now, if you were to just start like, like do short, like light breaths, you're going to spike your anxiety a bit. This is so powerful, Nikki, because what you're saying is that when you are taking rapid shallow breaths, that is feeding into your sympathetic nervous system. Versus if you
Rachel La Costa (37:47)
are more intentional about taking more slow controlled deep breaths, that's helping to aerate the bases of the lungs. And that's going to get you into that parasympathetic nervous system and activate that vagal tone to trigger you into a state of parasympathetic stimulation rather than sympathetic. Exactly. So one of my favorite books is called Breath by James Nestor. It's on my list.
Nicki Mercede (37:47)
are more intentional about taking more slow controlled deep breaths that's helping to aerate the bases of the lungs. And that's going to get you into that parasympathetic nervous system and activate that vagal tone to trigger you into a state of parasympathetic stimulation rather than sympathetic. Exactly, exactly. So one of my favorite books is called Breath by James Nestor and he does a deep
a deep dive into that and reading that really opened up my eyes. I bet. I bet. Yeah. Highly, highly recommend to anybody.
Rachel La Costa (38:14)
and deep dive into that and reading that really opened up. I bet. I bet. Highly, highly recommend to anybody.
Okay, Nikki, I want to know from you, what do you like to do? What fills your cup?
Nicki Mercede (38:22)
Nikki, I want to know from you, what do you like to do? What fills your cup? boy, what do I like to do? you know, you know, as an entrepreneur, right, like that your job becomes your life. And this is also where work life balance comes into play, which is always it's always a practice. Always a practice.
Rachel La Costa (38:29)
do? you know, you know, as an entrepreneur, right, like that your job becomes your life. And this is also where work life balance comes. Yes, it's always it's always a practice. Always a practice. what do I like to do? Alright, so I've been crocheting, technically been crocheting since I was in fifth grade. But I'll start and then I go through long pauses. I'm not doing it. I just recently picked it back up again. And I literally it's like,
Nicki Mercede (38:41)
What do I like to do? Alright, so I've been crocheting, technically I've been crocheting since I was in fifth grade, but I'll start and then I go through long pauses of not doing it. I just recently picked it back up again and I literally, it's like, I'm so excited to go home to sit on my couch and crochet. I love that! I love it. Have you made anything fun or anything you'd like to share? I'm working on a big blanket right now and my roommate is probably more excited than I am about it.
Rachel La Costa (38:54)
I'm so excited to go home to send on my couch and crochet. I love that. I love it. Have you made anything fun or anything you'd like to share? I'm working on a big blanket right now and my roommate is probably more excited than I am about it. those repetitive tasks I think are sometimes so good for anxiety and for your brain to really have time to focus so intently on something.
Nicki Mercede (39:07)
those repetitive tasks I think are sometimes so good for anxiety and for your brain to really have time to focus so intently on something and process a lot of things moving around in your brain. Yeah. Well for years I've always used crocheting as well whenever, whenever I pick it back up.
Rachel La Costa (39:17)
and process a lot of things moving around in your brain. Yeah. Well, for years, I've always used crocheting as, well, whenever I pick it back up, I use it when I'm watching TV. So at least I'm not just mind numbing watching TV, but at least I'm doing something. But now I've been taking conscious effort of actually not turning on the TV and using it as a meditative practice.
Nicki Mercede (39:28)
I use it like when I'm watching TV. So it's at least I'm not just mind numbing watching TV. Like at least I'm doing something. But now I've been taking conscious effort of actually not turning on the TV and using it as a meditative practice. that's so beautiful. I literally really like that. Yeah. Like I'm focusing, like I'm trying and it's a practice, right? Like I catch myself all the time thinking about other things and I go awake, take a breath and just count your stitches.
Rachel La Costa (39:42)
that's so beautiful. I really like that. Yeah, like I'm focusing, I'm trying and it's a practice, right? Like I catch myself all the time thinking about other things and I go wait, take a breath and just count your stitches. Count the chains I'm doing.
Nicki Mercede (39:57)
count the chains I'm the end of the day, it feels really, it's like, it's refreshing because it's a new type of new type of meditative practice. Yes. huh. A different way to
Rachel La Costa (39:58)
But at the end of the day, it feels really, it's like, it's refreshing because it's a new type of meditative practice. Yes, yes. A different way to embody meditation almost, right? Because your hands are active and try to clear your mind.
Nicki Mercede (40:10)
and embody meditation almost right because your your hands are active. Yeah, because there's a clear your mind.
Rachel La Costa (40:20)
Walking can even be a meditation. Walking. Go on the beach and literally just taking each step at a time and focusing on the little grains of sand at the bottom of your feet. That alone is a meditation. Yes.
Nicki Mercede (40:20)
walking could even be a meditation. If you go on the beach and literally just taking each step at a time and focusing on the little grains of sand at the bottom of your feet, that alone is a meditation. Yes. that's so powerful. Aren't we so lucky to live in San Diego? I know. I know. I apologize for those who don't live near a beach. It's just the best. Nikki, how do you prioritize yourself?
Rachel La Costa (40:33)
that's so powerful. Aren't we so lucky to live in San Diego? I know, I know. I apologize for those of us near beach. It's just the best. Nikki, how do you prioritize yourself in your career and your personal life? You know, you mentioned how it is so difficult as an entrepreneur to set those boundaries with yourself and your business.
Nicki Mercede (40:46)
in your career and your personal life. You know, you mentioned how it is so difficult as an entrepreneur to set those boundaries with yourself and your business.
Rachel La Costa (40:56)
I feel like this goes back into the embodiment question, right? Like, honestly, I'm going to be real. This happened to me just literally last week. I was feeling really anxious about things and, you know, I was very zoomed in on what's in my head. I just felt like everything was out of control. I felt like I couldn't grasp my reality in different aspects of my life. And just being able to take a step back.
Nicki Mercede (40:56)
I feel like this goes back into the embodiment question, right? Like, honestly, I'm going to be real. This happened to me just literally last week. I was feeling really anxious about things and, you know, I was very zoomed in on what's in my head. I just felt like everything was out of control. I felt like I couldn't grasp my reality in different aspects of my life. And just being able to take a step back.
Rachel La Costa (41:25)
take the deep breaths, you know, back through the lower lobes in our lungs. And that allowed me to zoom out a bit to really ask what do I need right now? What does my body need? Yes.
Nicki Mercede (41:25)
take the deep breaths, you know, back, we were talking with the lower lobes in our lungs. And that allowed me to zoom out a bit to really ask what do I need right now? What does my body need? What does my body need? And
Rachel La Costa (41:41)
Leverage our own bodies and the knowledge and wisdom that our bodies have. And I think also cultivating a practice of self -trust because every time that you listen to your body and give your body what it needs, that's proving to yourself that you can trust yourself to take care of yourself. And when you build that self -trust muscle, this is something that I'm working on myself.
Nicki Mercede (41:41)
Leverage our own bodies and the knowledge and wisdom that our bodies have. And I think also cultivating a practice of self trust because every time that you listen to your body and give your body what it needs, that's proving to yourself that you can trust yourself to take care of yourself. And when you build that self trust muscle, this is something that I'm working on myself.
Rachel La Costa (42:07)
you build that self -trust muscle, then it starts coming more naturally to lean into those cues that your body is giving you instead of fighting against it. And I think so often burnout and anxiety and overwhelm and over committing and overworking, I think all of these so often we're ignoring our bodies.
Nicki Mercede (42:07)
you build that self -trust muscle, then it starts coming more naturally to lean into those cues that your body is giving you instead of fighting against it. And I think, I think so often burnout and anxiety and overwhelm and over committing and overworking. I think all of these, these so often we're ignoring our bodies.
Rachel La Costa (42:35)
language and we're ignoring our body's cues in order to push our bodies more than they need to be pushed.
Nicki Mercede (42:35)
language and we're ignoring our body's cues in order to push our bodies more than they're, than they need to be pushed.
Rachel La Costa (42:43)
Nikki, I have one final question for you and this is a question that I ask all of my guests and I want to know if you can tell me, what does a beautiful life mean to you?
Nicki Mercede (42:43)
Nikki, I have one final question for you and this is a question that I ask all of my guests and I want to know if you can tell me what does a beautiful life mean to you? A beautiful life, what does it mean to me? I think we can go back to the ups and downs that we were talking about earlier, right? And the ebbs and flows of life. A beautiful life is one that's constantly growing and changing. And if we're still, if we stay stagnant in a
Rachel La Costa (42:54)
What does it mean to me? I think we can go back to the the ups and downs that we were talking about earlier, right and the ebbs and flows of life a beautiful life is one that's constantly growing and changing and if we're still if we stay stagnant in a
in a space of being just because we're saying this is what my life is.
Nicki Mercede (43:10)
in a space of being just because we're saying this is what my life is.
Rachel La Costa (43:14)
Yeah, because even when we talked about, like, your body today is different from how it was last month and how it can support you in that. Yes. It's the same thing in our own lives overall, mentally, spiritually.
Nicki Mercede (43:14)
Yeah. Cause we're even when, when we talked about like your body today is different from how it was last month, last month and how it can support you in that. That's the same thing in our own lives overall, mentally, spiritually.
We are very different people, even like when you go through breakups, right? You are a very different person with that one person than you are with your current partner or in your single life.
Rachel La Costa (43:32)
We are very different people, even like when you go through breakups, right? You are a very different person with that one person. And you are with your current partner or in your single life.
I think that's so beautiful. I'm a firm believer that we live in just earth school. We're here to learn, we're here to grow. We're here to learn and grow. We're lifelong learners, right? Lifelong learners. Yes.
Nicki Mercede (43:42)
Yeah. It's so beautiful. Thank you. I'm a firm believer that we live in just birth school. here to learn. We're here to grow. We're here to learn and grow. We're lifelong learners, right? Lifelong learners. Yes.
Rachel La Costa (43:55)
Nikki. Where can my listeners find you? Tell me your social media handles. So I am on Instagram at balance bodywork dot SD.
Nicki Mercede (43:55)
where can my listeners find you? Tell me your social media. Yes. So I am on Instagram at balance bodywork dot s d.
My website is linked on my Instagram. Thank you, Nikki.
Rachel La Costa (44:05)
My website is linked on my Instagram. Thank you, Nikki.
Rachel La Costa (she/her) (44:11)
Thank you for listening to this episode. I linked in the show notes the deep dive for this episode, which includes those five tips for finding a great massage therapist and maximizing your massage experience and the research behind the six tips Nikki shared for shifting into that parasympathetic state. And you can get Nikki's bullet journal template all at the link in the show notes. I'm adding a new segment at the end of the show where I share some
kind words that a listener has left in a review on Apple podcasts or Spotify. This is my way of recognizing you and personally thanking you for listening and giving me feedback on the show. Maybe you're familiar with Adam Grant's work, but feedback is so important as you're establishing a competency and a skill. And for me, podcasting is a new skill. So this feedback is so helpful for me.
so I can continue to deliver you highly impactful content completely free every week to help you create your beautiful PA life. This week's review comes from Jules J8 and she rated the podcast five stars and said, I have been listening since the beginning and recently enjoyed episode nine actionable tips given great interviews and insight. I'm not a PA. I'm an experienced registered nurse.
but the burnout discussions regarding healthcare can also be useful for parents and those in other caregiving roles. Loyal listener. JulesJ8, thank you so much for your review. And if you love this episode, head on over to your podcast app and let me know. I love hearing from you. I create this show for you. And I'd love to hear your thoughts.
Until next time, remember, serve the patients you love without losing yourself. I believe you can create a beautiful PA life. Let's do this together. Have a beautiful week. Bye bye.