Vagus Nerve Stimulation – 3 Tricks to Stop Anxiety Fast

YOGABODY
10 Jun 202214:43
EducationalLearning
32 Likes 10 Comments

TLDRIn this informative video, yoga instructor Lucas introduces viewers to the vagus nerve, a key component of our parasympathetic nervous system responsible for our rest and digest response. He explains how modern life's constant stress can disrupt this system, leading to a state of perpetual fight-or-flight and difficulty self-soothing. To counteract this, Lucas shares three ancient yoga techniques: Bhramari humming, triangle breathing with a chin lock, and an ear massage, designed to stimulate the vagus nerve and promote relaxation and balance. He also provides simple tests to assess one's vagal tone and encourages seeking professional advice for those with serious mental health conditions. The video is a valuable resource for anyone looking to manage stress and improve mental well-being through yoga practices.

Takeaways
  • 🧘 The speaker, Lucas, a yoga teacher, introduces a technique called vagal nerve stimulation, inspired by calming his anxious dog by scratching its belly.
  • 🌟 The vagus nerve, the tenth cranial nerve, plays a crucial role in the body's parasympathetic nervous system response, which is associated with rest, digestion, and calmness.
  • πŸ” Lucas explains the importance of balancing the autonomic nervous system, which includes both the sympathetic (fight or flight) and parasympathetic (rest and digest) responses.
  • πŸ€” Modern life often leads to a dysregulation of the autonomic nervous system, causing many people to remain in a constant state of fight or flight, leading to stress and anxiety.
  • πŸ“‰ High vagal tone indicates a good ability to self-soothe and recover from stress, while low vagal tone means difficulty in calming down and letting go of negative emotions.
  • πŸ‘ƒ The nasal cycle test is introduced as a way to check which nostril is dominant, with the right indicating a sympathetic state and the left indicating a parasympathetic state.
  • πŸ‘… Another test involves using a selfie video to observe the uvula's position, which can indicate vagal nerve dysregulation if it appears deviated.
  • πŸ§˜β€β™‚οΈ Interoception, or checking in with one's internal state, is suggested as a simple method to gauge one's ability to self-soothe and maintain balance.
  • 🐝 Bhramari, a humming bee yoga technique, is presented as a method to stimulate the vagus nerve by vibrating the back of the throat.
  • πŸ”„ Triangle breathing, a pranayama practice involving a chin lock and diaphragmatic breathing, is recommended to massage the vagus nerve and promote relaxation.
  • πŸ‘‚ An ear massage technique, using the fingers and thumb to gently massage inside the ears, is shared as a discreet way to stimulate the vagus nerve and reduce stress.
Q & A
  • What is the main purpose of the video presented by Lucas?

    -The main purpose of the video is to teach viewers ancient yoga techniques for stimulating the vagus nerve to calm down, de-stress, and find more peace and balance in life.

  • What is the vagus nerve and what role does it play in our body?

    -The vagus nerve is the tenth cranial nerve that wanders throughout the thoracic cavity and nervous system, controlling vital functions like breathing, heart rate, blood pressure, and orgasm. It plays a significant role in the parasympathetic nervous system response, which is associated with rest, digestion, and a calm state of mind.

  • What is the difference between the sympathetic and parasympathetic nervous system responses?

    -The sympathetic nervous system response is associated with the fight-or-flight mechanism, useful for activities like exercise and work. In contrast, the parasympathetic nervous system response is linked to rest and digest, promoting peace, calmness, and cognitive functions.

  • How does modern life affect the autonomic nervous system and its balance?

    -Modern life, with its constant stressors such as work, family responsibilities, and environmental factors, can dysregulate the autonomic nervous system, often causing individuals to remain in a fight-or-flight response and struggle with self-soothing.

  • What is vagal nerve tone and how does it relate to stress and self-soothing?

    -Vagal nerve tone refers to the ability of the vagus nerve to facilitate the rest and digest response. High vagal tone indicates a strong ability to self-soothe and recover from stress, whereas low vagal tone suggests difficulty in self-soothing and a tendency to remain in a stressed state.

  • What is the nasal cycle test and how can it be used to check vagal tone?

    -The nasal cycle test involves exhaling through the nose three times and identifying which nostril has more dominant airflow. The right nostril indicates a sympathetic nervous system state (fight-or-flight), while the left nostril suggests a parasympathetic state (rest and digest), providing insight into one's current vagal tone.

  • What is the uvula test and how can it indicate vagal nerve dysregulation?

    -The uvula test involves recording a video of oneself making a 'ha' sound and observing the uvula's position in the back of the throat. If the uvula is deviated to one side, it may indicate vagal nerve dysregulation, as the vagus nerve innervates the soft palate.

  • What is interoception and why is it important in managing stress?

    -Interoception is the ability to sense and understand what's happening inside one's body. It is important in managing stress because it allows individuals to check in with their internal state, identify feelings of anxiety or rumination, and potentially self-soothe.

  • Can you explain the yoga technique called Bhramari and its benefits?

    -Bhramari, also known as the humming bee technique, involves making a low resonant humming sound that vibrates the back of the throat. This can massage the vagus nerve and stimulate it, helping to induce relaxation. Additionally, it releases nitric oxide, which is beneficial for cardiovascular health.

  • What is triangle breathing and how does it stimulate the vagus nerve?

    -Triangle breathing is a pranayama practice that involves a specific breathing pattern and the use of a chin lock (jalandhara bandha). The chin lock puts pressure on the carotid sheath where the vagus nerve is located, massaging it. Exaggerated diaphragmatic breathing also massages the vagus nerve as it passes through the diaphragm, promoting relaxation.

  • What is the ear massage technique and how can it be used to stimulate the vagus nerve?

    -The ear massage technique involves placing the index finger inside the ear and making small, gentle, circular motions. This can stimulate the auricular branch of the vagus nerve, which runs near the ears. The technique can be discreetly done in various settings to help manage stress.

  • Who are Stephen Porges, Deb Dana, and Stanley Rosenberg, and what is their contribution to understanding the vagus nerve?

    -Stephen Porges is known for his work on the Polyvagal Theory, which explains the role of the autonomic nervous system in social behavior and emotions. Deb Dana is a clinician, researcher, and teacher who also focuses on Polyvagal Theory and its applications. Stanley Rosenberg is an author and researcher whose work on the vagus nerve provides insights into its role in health and well-being.

Outlines
00:00
🧘 Introduction to Vagus Nerve Stimulation

In the first paragraph, Lucas, a yoga teacher, introduces the concept of stress and anxiety and relates it to his childhood dog, Zack, who would calm down when having his belly scratched. Lucas then draws a parallel to a human technique called vagal nerve stimulation, which he aims to teach in the video. He provides a brief overview of the vagus nerve's role in the body, explaining its connection to the parasympathetic nervous system response, which is responsible for rest and digestion, as opposed to the sympathetic nervous system's fight-or-flight response. He also touches on the modern challenges of maintaining a balanced autonomic nervous system due to constant stressors and the importance of the vagus nerve in self-soothing.

05:02
πŸ” Techniques for Assessing Vagal Tone

The second paragraph delves into methods for assessing one's vagal tone, which is indicative of the ability to self-soothe. Lucas introduces the nasal cycle test, where the dominant nostril during exhalation can suggest whether an individual is in a sympathetic (fight-or-flight) or parasympathetic (rest-and-digest) state. He also describes a unique test involving a selfie video to observe the uvula's position, which can indicate vagal nerve dysregulation. Lastly, he suggests cultivating interoception through a simple check-in with one's feelings and thoughts to gauge self-soothing capabilities.

10:04
🌟 Unconventional Techniques for Vagus Nerve Stimulation

In the final paragraph, Lucas presents three unusual yet effective techniques for stimulating the vagus nerve. The first is the yoga technique Bhramari, which involves a humming sound to massage the vagus nerve located near the carotid sheath in the throat. The second technique is a pranayama practice called triangle breathing, which combines diaphragmatic breathing with a chin lock (jalandhara bandha) to apply pressure on the vagus nerve. The third technique is an ear massage, which targets the auricular branch of the vagus nerve near the ears. Lucas emphasizes the benefits of these practices in managing stress and encourages viewers to explore the work of Stephen Porges, Deb Dana, and Stanley Rosenberg for further understanding of the vagus nerve.

Mindmap
Keywords
πŸ’‘Stress
Stress is a natural physical and mental response to challenging or demanding circumstances. In the video, stress is depicted as a common issue that can lead to anxiety and the inability to relax, which is a central theme. The speaker uses his own experiences and the analogy of his anxious dog, Zack, to illustrate how stress can manifest in both humans and animals.
πŸ’‘Vagus Nerve
The vagus nerve is the tenth cranial nerve that plays a critical role in the body's parasympathetic nervous system, which is responsible for the 'rest and digest' response. The video emphasizes the importance of the vagus nerve in managing stress and achieving a balanced state of calm. Techniques for stimulating the vagus nerve are presented as solutions to the problem of stress and anxiety.
πŸ’‘Anxiety
Anxiety is an emotional state characterized by feelings of worry, fear, or unease. The video discusses anxiety as a common problem exacerbated by overthinking and inability to control certain aspects of life. The speaker's personal story and the dog's behavior serve as examples of anxiety, and the video aims to provide techniques to alleviate this feeling.
πŸ’‘Yoga
Yoga is a physical, mental, and spiritual practice that originated in ancient India, which aims to transform body and mind. In the video, yoga is presented as a source of techniques for vagal nerve stimulation and stress relief. The speaker, a yoga teacher, demonstrates specific yoga practices that can help viewers achieve a sense of calm and balance.
πŸ’‘Parasympathetic Nervous System
The parasympathetic nervous system is a part of the autonomic nervous system responsible for the body's restorative functions, such as digestion and relaxation. The video focuses on the parasympathetic system's role in counteracting the stress response and describes it as a state of 'peace and love, deep cognition,' which is contrasted with the fight-or-flight response of the sympathetic nervous system.
πŸ’‘Autonomic Nervous System
The autonomic nervous system controls involuntary bodily functions, such as heart rate and digestion. The video explains that this system has two main branches: the sympathetic (fight-or-flight) and the parasympathetic (rest-and-digest). The speaker discusses how modern life can dysregulate this system, leading to chronic stress.
πŸ’‘Vagal Tone
Vagal tone refers to the functionality of the vagus nerve in relation to the body's rest-and-digest response. High vagal tone indicates a strong ability to self-soothe and recover from stress, while low vagal tone suggests difficulty in managing stress and emotional responses. The video provides techniques to improve vagal tone and thus enhance the body's capacity to handle stress.
πŸ’‘Bhramari
Bhramari is a yoga technique that involves making a humming sound, likened to the buzzing of a bee. In the video, Bhramari is introduced as a method to stimulate the vagus nerve by vibrating the back of the throat, which can help in achieving relaxation and reducing stress.
πŸ’‘Pranayama
Pranayama refers to breathing exercises in yoga that are used to control the breath and induce a state of relaxation. The video presents a specific pranayama practice called 'triangle breathing' that includes a chin lock (jalandhara bandha) to stimulate the vagus nerve and promote a sense of calm.
πŸ’‘Interoception
Interoception is the sense of the internal state of the body, which can be cultivated through practices like yoga and mindfulness. The video suggests using interoception as a technique to check in with one's body and emotions, helping to identify signs of stress and imbalance, and to practice self-soothing.
πŸ’‘Ear Massage
Ear massage is an unconventional technique mentioned in the video for stimulating the vagus nerve. By massaging the area near the ears, which is served by the auricular branch of the vagus nerve, viewers are encouraged to practice this discreet method to potentially reduce stress and promote relaxation in various settings.
Highlights

Introduction to a technique called vagal nerve stimulation for managing stress and anxiety.

Personal anecdote about calming a dog named Zack by scratching its belly, as a metaphor for self-soothing techniques.

Introduction of the speaker, Lucas, a yoga teacher with over two decades of experience.

Explanation of the vagus nerve as the tenth cranial nerve that plays a key role in the body's functions.

Description of the autonomic nervous system and its two branches: sympathetic and parasympathetic nervous systems.

Importance of the vagus nerve in the parasympathetic nervous system response for rest and self-soothing.

Modern life's impact on the autonomic nervous system leading to a constant fight-or-flight response.

Concept of vagal tone and its significance in self-soothing abilities.

The nasal cycle test as a method to check which nostril is dominant and its relation to nervous system states.

Using a selfie video to observe the uvula for signs of vagal nerve dysregulation.

Technique of cultivating interoception to check in with one's internal state as an indicator of vagal tone.

Introduction of three techniques to stimulate the vagus nerve: Bhramari, triangle breathing, and ear massage.

Bhramari technique explained as a humming bee sound to massage the vagus nerve.

Triangle breathing technique using jalandhara bandha (chin lock) to stimulate the vagus nerve.

Ear massage technique to stimulate the auricular branch of the vagus nerve for on-the-go relaxation.

Recommendation to learn more about the vagus nerve from experts like Stephen Porges, Deb Dana, and Stanley Rosenberg.

Encouragement for viewers to subscribe for more science-based yoga videos and to engage with the content.

Transcripts
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