Download the PDF here: [ Ссылка ]
Do you suffer from stress and anxiety? Do you get overwhelmed with worry, overthinking things that are out of your control?
In this video, I’ll show you how to use ancient yoga techniques to stimulate your parasympathetic nervous system response to help you calm down, relax, and find greater peace and balance in your life.
The key is to stimulate your vagus nerve - the nerve that runs down either side of your neck. It plays a key role in stimulating your body’s parasympathetic nervous system (rest and digest mode) which is involved in a host of important bodily functions, including stabilizing your mood, digestion and heart rate.
When your vagus nerve is operating optimally it’s referred to as high vagal tone. This doesn’t mean you’ll never feel anxious or upset, but it does mean that you’ll be able to respond rather than react in those moments. And you’ll be much more adept at self-soothing and calming yourself down when a situation arises.
VIDEO CONTENTS
00:00 Stress & anxiety
00:53 Safety disclaimer
01:07 What is the vagus nerve?
01:40 Parasympathetic nervous system
03:42 High vs. low vagal tone
04:55 Test vagal tone
07:52 Stimulate your vagus nerve
08:11 Bhramari practice
09:48 Triangle breathing
12:06 Ear massage
14:07 Further learning
DISCLAIMER – Please do not use this video to diagnose or treat an illness or injury. Check with a trusted healthcare provider before starting any self-care routine.
ANATOMY
What is the vagus nerve? The name vagus comes from Latin, meaning ‘to wander’, like a vagabond. This 10th cranial nerve wanders throughout your thoracic cavity. It innervates some of the most important muscles and is responsible for some vital functions such as: breathing, speaking, swallowing, blood pressure, heart rate, orgasm, taste, circulation, digestion, gut health, and more.
The nerve itself sits within a fascial tube, called the carotid sheath. The carotid sheath is an important landmark in head and neck anatomy and contains several vital neurovascular structures, including the carotid artery, jugular vein, vagus nerve, and sympathetic plexus.
Once you understand what the vagus nerve is and why it’s important, this video will offer you some simple ways to stimulate this nerve to self-soothe and calm yourself down when you need to.
COMMON SIGNS OF LOW VAGAL TONE
1) Feeling anxious and stressed
2) Feeling wired but tired
3) Feeling overwhelmed with worry
3 TRICKS WE'LL LEARN FOR HIGH VAGAL TONE
1) Bhramari (humming)
2) Triangle Breathing with Chin Lock
3) Ear Massage
PODCAST INTERVIEW REFERENCED
[ Ссылка ]
BOOK REFERENCED
Stanley Rosenberg's Book [ Ссылка ]
Stephen Porges & Deb Dana's Book
[ Ссылка ]
RESEARCH FOR REFERENCE
[ Ссылка ]
[ Ссылка ]
[ Ссылка ]
[ Ссылка ]
[ Ссылка ]
[ Ссылка ]
[ Ссылка ]
[ Ссылка ]
WANT MORE?
* Check out this article: [ Ссылка ]
* Breath Coach Training [ Ссылка ]
* Join our YOGABODY Daily at-home fitness program: [ Ссылка ]
* Lucas' podcast: [ Ссылка ]
* Main site: [ Ссылка ]
Like this video? Please subscribe for more [ Ссылка ]
Got a question? Please post down below.
#VagusNerve #VagalTone
