How to stimulate your vagus nerve for better 🧠 mental health (5 TIPS)
7.2 هزار بار بازدید -
3 سال پیش
-
How to stimulate your vagus
How to stimulate your vagus nerve for better mental health.
Timestamps
Vagal Tone – 0:00 – 0:49
Cold Therapy – 0:50 – 1:44
Breath Work – 1:45 - 3:02
Vibration – 3:03 – 3:25
Meditation – 3:26 – 3:42
Posture – 3:43 – 4:08
What Is Vagal Tone?
Your vagal tone is located in your primitive brain, i.e., brainstem, and controls anything that is unconscious behaviour. It also helps carry sensory information about pain, touch, and heat and receives information from essential systems like the heart and digestive organs. Furthermore, the vagal nerve allows for actions such as speaking and swallowing – two fundamental behaviours for survival. For hundreds of years, vagal stimulation has been used to reduce stress. Here is a few examples:
1. Cold Exposure/Therapy
Exposing your body to acute cold conditions increases stimulation of the vagus nerve as suggested by studies. This happens through a decrease in the fight-or-flight response and an increase in the rest-and-digest system. One easy way to implement cold therapy into your routine is by taking a cold shower every morning for anywhere in between 1-3 minutes. You may also take a dip in a cold pool. Alternatively, if you live in a cold climate, learning to control your breath in the cold weather is another great way to stimulate your vagus nerve for better mental health.
2. Deep & Slow Breathing
Breathwork is another method, and multiple breathing techniques exist. One example entails breathing deeply, with a slow and steady inhalation to exhalation ratio, signaling our parasympathetic nervous system to calm the body down. Here is how to achieve this: Inhale for 2 seconds and exhale for 2 seconds; repeat this for 30 seconds; and at last, exhale, hold your breath and perform physical activity (squats, push-up). If you reach a point where you need to catch a breath, take a deep inhale and hold your breath again. Continue to perform the activity until you can no longer take it anymore.
In essence, this type of breathing exercise creates deep and rhythmic breathing, which helps manage our stress responses, decrease anxiety, fear, racing thoughts, a rapid heartbeat, and shallow chest breathing. In simpler words, it’s an excellent way to regulate your autonomic nervous system!
3. Singing, Humming, Chanting, and Gargling
The third method is vibration through humming, singing, chanting, or gargling. This works because the vagus nerve is connected to the muscles of your throat and your vocal cords.
4. Meditation
The fourth method is meditation. Several studies have shown that individuals who practice mediation had better brain connectivity and vagal tone than their non-meditating peers.
5. An Aligned Posture
wqw
Discord Community: Discord: discord
The fifth method is an aligned posture. By improving your posture, you can reduce inflammation in the body, decrease stress, and promote a healthier vagal tone.
Got pain? We can help: https://bit.ly/online-consult
Discord Community: Discord: discord
💻 Education Online: https://bit.ly/2ToXenZ
🛒 Shop Insoles👣: https://bit.ly/shop-posturepro
Therapeutic Insoles: https://bit.ly/2NzD2lM
Lower Back Support: https://bit.ly/3ugllZt
Upper Back Strength: https://bit.ly/3cL4qYe
Foot Activation: https://bit.ly/foot-activation
💬 Send a Message to our team: https://m.me/Posturepro
📕 Download our FREE EBOOK: https://bit.ly/rounded-shoulders-ebook
Social:
Instagram - Instagram: posturepro
Twitter - Twitter: posture_pro
Facebook - Facebook: posturepro
About Annette Verpillot: https://bit.ly/PostureproTEDx
Annette’s Bio:
Annette Verpillot is the founder of Posturepro, a health company specialized in restoring the brain-body connection through some of the world’s most advanced rehabilitation and injury prevention techniques. She is the creator of the Posturepro Method, which has gained global recognition for eliminating chronic pain, increasing strength and coordination, reducing the risk of injuries, improving energy availability, and boosting athletic proficiency.
Annette’s methods have been taught to health professionals in various fields including osteopathy, physiotherapy, medical, dentistry, and sports training. With years of clinical experience on her side, Annette has achieved exceptional results with clients of different ages and backgrounds (e.g., children, adults, professional athletes, trainers, law enforcement officers, veterans, etc.).
Annette aims to spread awareness about the benefits of proper posture to a greater public. To achieve this goal, she actively participates in research, collaborates with experts in healthcare, and shares her knowledge as a speaker on various platforms.
#yoga #stressrelief #health #healthtips #posture
Timestamps
Vagal Tone – 0:00 – 0:49
Cold Therapy – 0:50 – 1:44
Breath Work – 1:45 - 3:02
Vibration – 3:03 – 3:25
Meditation – 3:26 – 3:42
Posture – 3:43 – 4:08
What Is Vagal Tone?
Your vagal tone is located in your primitive brain, i.e., brainstem, and controls anything that is unconscious behaviour. It also helps carry sensory information about pain, touch, and heat and receives information from essential systems like the heart and digestive organs. Furthermore, the vagal nerve allows for actions such as speaking and swallowing – two fundamental behaviours for survival. For hundreds of years, vagal stimulation has been used to reduce stress. Here is a few examples:
1. Cold Exposure/Therapy
Exposing your body to acute cold conditions increases stimulation of the vagus nerve as suggested by studies. This happens through a decrease in the fight-or-flight response and an increase in the rest-and-digest system. One easy way to implement cold therapy into your routine is by taking a cold shower every morning for anywhere in between 1-3 minutes. You may also take a dip in a cold pool. Alternatively, if you live in a cold climate, learning to control your breath in the cold weather is another great way to stimulate your vagus nerve for better mental health.
2. Deep & Slow Breathing
Breathwork is another method, and multiple breathing techniques exist. One example entails breathing deeply, with a slow and steady inhalation to exhalation ratio, signaling our parasympathetic nervous system to calm the body down. Here is how to achieve this: Inhale for 2 seconds and exhale for 2 seconds; repeat this for 30 seconds; and at last, exhale, hold your breath and perform physical activity (squats, push-up). If you reach a point where you need to catch a breath, take a deep inhale and hold your breath again. Continue to perform the activity until you can no longer take it anymore.
In essence, this type of breathing exercise creates deep and rhythmic breathing, which helps manage our stress responses, decrease anxiety, fear, racing thoughts, a rapid heartbeat, and shallow chest breathing. In simpler words, it’s an excellent way to regulate your autonomic nervous system!
3. Singing, Humming, Chanting, and Gargling
The third method is vibration through humming, singing, chanting, or gargling. This works because the vagus nerve is connected to the muscles of your throat and your vocal cords.
4. Meditation
The fourth method is meditation. Several studies have shown that individuals who practice mediation had better brain connectivity and vagal tone than their non-meditating peers.
5. An Aligned Posture
wqw
Discord Community: Discord: discord
The fifth method is an aligned posture. By improving your posture, you can reduce inflammation in the body, decrease stress, and promote a healthier vagal tone.
Got pain? We can help: https://bit.ly/online-consult
Discord Community: Discord: discord
💻 Education Online: https://bit.ly/2ToXenZ
🛒 Shop Insoles👣: https://bit.ly/shop-posturepro
Therapeutic Insoles: https://bit.ly/2NzD2lM
Lower Back Support: https://bit.ly/3ugllZt
Upper Back Strength: https://bit.ly/3cL4qYe
Foot Activation: https://bit.ly/foot-activation
💬 Send a Message to our team: https://m.me/Posturepro
📕 Download our FREE EBOOK: https://bit.ly/rounded-shoulders-ebook
Social:
Instagram - Instagram: posturepro
Twitter - Twitter: posture_pro
Facebook - Facebook: posturepro
About Annette Verpillot: https://bit.ly/PostureproTEDx
Annette’s Bio:
Annette Verpillot is the founder of Posturepro, a health company specialized in restoring the brain-body connection through some of the world’s most advanced rehabilitation and injury prevention techniques. She is the creator of the Posturepro Method, which has gained global recognition for eliminating chronic pain, increasing strength and coordination, reducing the risk of injuries, improving energy availability, and boosting athletic proficiency.
Annette’s methods have been taught to health professionals in various fields including osteopathy, physiotherapy, medical, dentistry, and sports training. With years of clinical experience on her side, Annette has achieved exceptional results with clients of different ages and backgrounds (e.g., children, adults, professional athletes, trainers, law enforcement officers, veterans, etc.).
Annette aims to spread awareness about the benefits of proper posture to a greater public. To achieve this goal, she actively participates in research, collaborates with experts in healthcare, and shares her knowledge as a speaker on various platforms.
#yoga #stressrelief #health #healthtips #posture
3 سال پیش
در تاریخ 1400/09/03 منتشر شده
است.
7,225
بـار بازدید شده