Unlock Inner Calm: 8 Easy Vagus Nerve Exercises

Calm with Kyle

1 Sept 202319:04

EducationalLearning

32 Likes 10 Comments

TLDRThis script explores the significance of the vagus nerve in managing anxiety and stress, highlighting everyday activities that stimulate its rest-and-digest response. From laughter and deep breathing to humming, gargling, and singing, the video offers practical ways to engage the vagus nerve for a calmer state. It also delves into the benefits of pet connection and mindful eating, illustrating how these practices can enhance mental well-being. The video is educational, providing insights into the vagus nerve's role in digestion, immune response, and emotional regulation, and it encourages viewers to practice these techniques for improved mental health.

Takeaways

🏅 Apollo Anton Ohno, the most decorated American Winter Olympic athlete, used yawning as part of his pre-race routine, which may have been linked to activating the vagus nerve.
😌 Laughter, even fake laughter, can trigger a vagal nerve response, which helps in engaging the parasympathetic nervous system and increasing a sense of calm.
🧘 Deep breathing with a focus on longer exhales can stimulate the vagus nerve, promoting relaxation and stress reduction.
🎶 Humming, especially with a low pitch, can activate the vagus nerve due to the vibration felt in the body, particularly around the stomach region.
💧 gargling activates the vocal cords and stimulates the vagus nerve, which can be helpful before situations that cause anxiety.
🎤 Singing, similar to gargling, can activate the vagus nerve and help in managing anxiety and promoting a sense of calm.
🐾 Pet connection can stimulate the vagus nerve, as the interaction with pets can create a feeling of safety and connection, reducing anxiety.
🤔 Yawning, even when forced, can help with focus and attention, potentially enhancing performance in activities such as sports.
🍽 Mindful eating, being fully present and focused while eating, can activate the vagus nerve and promote optimal digestion and a sense of fullness.
🔍 The vagus nerve plays a crucial role in various bodily functions, including digestion, immune response, stress management, and social engagement.
🌟 Incorporating these activities into daily life can help in activating the vagus nerve regularly, leading to increased calmness and well-being.

Q & A

What unusual warm-up behavior did Apollo Anton include in his routine before his races?
-Apollo Anton included yawning as part of his warm-up routine before his races.
Why is yawning considered beneficial according to the video?
-Yawning is believed to help with focus and attention, which can tune into the calming system of the body, although yawning does not actually increase oxygen intake.
What is the vagus nerve and what role does it play in the body?
-The vagus nerve is a key component of the parasympathetic nervous system, which helps regulate rest and digest functions. It connects the brainstem to various organs, including the heart, lungs, and digestive tract, and plays a role in digestion, immune response, stress and emotional management, and social engagement.
How can laughter affect the vagus nerve?
-Laughter, even fake laughter, can trigger a vagal nerve response by engaging the diaphragm, which activates the parasympathetic nervous system and promotes a sense of calm.
What breathing technique is suggested to stimulate the vagus nerve?
-The 4-7-8 breathing technique is suggested, which involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This technique engages the diaphragm and promotes relaxation.
How does humming stimulate the vagus nerve?
-Humming, especially with a low pitch, activates the vagus nerve through vibrations in the diaphragm area, promoting a calming effect.
Why is gargling recommended for stimulating the vagus nerve?
-Gargling activates the vocal cords and stimulates the vagus nerve through the vibrations in the larynx area, which can help calm the nervous system.
What is the benefit of singing in relation to the vagus nerve?
-Singing activates the vagus nerve through vocal cord engagement, which can slow down heart rate and breathing, promoting relaxation and reducing anxiety.
How can pet connection help with vagus nerve activation?
-Interacting with pets can stimulate the vagus nerve through the release of oxytocin, which promotes a sense of calm and connection, helping to manage stress and anxiety.
What is mindful eating and how does it benefit the vagus nerve?
-Mindful eating involves being fully present and focused on the act of eating, which can help regulate digestion and prevent overeating. This promotes optimal digestive function and reduces stress on the nervous system, thereby benefiting the vagus nerve.

Outlines

00:00

😌 The Power of the Vagus Nerve and Apollo Anton's Yawning Technique

This paragraph introduces the concept of the vagus nerve, which is a key component of our parasympathetic nervous system responsible for our 'rest and digest' functions. It highlights the importance of the vagus nerve in managing stress, digestion, and social engagement. The speaker also discusses Apollo Anton Ohno's unusual pre-race warm-up of yawning, suggesting a connection between this behavior and the activation of the vagus nerve. The paragraph emphasizes the potential benefits of everyday activities that stimulate the vagus nerve, such as laughter, which can help reduce anxiety and promote a sense of calm.

05:02

🤔 Breathing and Humming: Engaging the Vagus Nerve for Calmness

The second paragraph delves into specific techniques to stimulate the vagus nerve through deep breathing exercises, such as the 'four seven eight' method, which involves inhaling for four seconds, holding the breath for seven seconds, and exhaling for eight seconds. This practice is said to activate the diaphragm and engage the parasympathetic nervous system. Additionally, humming is introduced as another activity that can stimulate the vagus nerve, with a focus on low-pitched humming to activate the nerve effectively. The speaker invites the audience to try humming along to experience the effects on the body.

10:03

🎤 Singing, gargling, and Pet Connection: Unconventional Ways to Stimulate the Vagus Nerve

This paragraph explores additional activities that can stimulate the vagus nerve, such as gargling and singing. Both activities are said to activate the nerve through the use of the vocal cords and can help in reducing anxiety and promoting relaxation. The speaker also introduces the concept of pet connection, explaining how interacting with pets can create a sense of safety and connection, which in turn activates the vagus nerve and releases oxytocin, often referred to as the 'love hormone.' The benefits of mindful interactions with animals, including horses, are discussed as a means to enhance well-being.

15:04

🥱 Yawning and Mindful Eating: New Insights on Vagus Nerve Stimulation

The final paragraph discusses the act of yawning, which, despite common misconceptions, is encouraged by neuroscientists as a way to improve focus and attention, potentially benefiting the parasympathetic nervous system. The speaker also introduces mindful eating as a new activity to consider for vagus nerve stimulation. Mindful eating involves being fully present and focused on the experience of eating, which can slow down the eating process, prevent overeating, and allow the digestive system to function optimally. The benefits of this practice are illustrated through a client's experience with mindfully eating a Big Mac, which led to a change in his eating habits. The paragraph concludes by emphasizing the importance of practice and consistency in incorporating these activities into daily life to enhance vagal tone and overall well-being.

Mindmap

Keywords

💡Vagus Nerve

The vagus nerve is a critical component of the parasympathetic nervous system, which is responsible for the 'rest and digest' response. It originates in the brain stem and extends to various organs, playing a crucial role in digestion, immune response, stress management, and social engagement. The video emphasizes its importance in mental health and its potential to alleviate anxiety and stress through various activities that stimulate this nerve.

💡Rumination

Rumination refers to the act of excessive thinking or dwelling on thoughts, often leading to anxiety, stress, and sleep issues. In the context of the video, it is one of the mental health challenges that the suggested activities aim to address by stimulating the vagus nerve and promoting a sense of calm and presence.

💡Parasympathetic Nervous System

The parasympathetic nervous system is a division of the autonomic nervous system that conserves energy and promotes relaxation. It is associated with the body's rest and digest functions, which are essential for maintaining overall health and well-being. The video discusses how activating the vagus nerve, a key part of this system, can lead to a calmer state of mind.

💡Laughter

Laughter is highlighted in the video as a natural way to stimulate the vagus nerve. It is described as a form of medicine that can trigger a vagal nerve response, promoting a sense of calm. The script mentions that even fake laughter can be beneficial, suggesting that finding humor in daily life can have positive effects on mental health.

💡Deep Breathing

Deep breathing is presented as a technique to engage the vagus nerve by focusing on longer exhales than inhales. The 'four-seven-eight' method is introduced as a specific practice that can help achieve this type of breathing, which is associated with relaxation and stress reduction.

💡Humming

Humming is mentioned as a simple yet effective activity that can stimulate the vagus nerve. It involves producing a low-pitched sound that vibrates and engages the diaphragm, contributing to the parasympathetic response. The video encourages incorporating humming into daily routines as a means to enhance mental well-being.

💡Gargling

Gargling is discussed as an activity that activates the vocal cords and stimulates the vagus nerve through the vibration in the throat area. The video suggests that gargling can be particularly useful before situations that cause anxiety, such as public speaking or asking for something important.

💡Singing

Singing is another activity that can activate the vagus nerve, as it involves the use of the vocal cords and can have a calming effect on the body. The video points out that singing can slow down heart rate and breathing, potentially reducing anxiety and promoting a sense of relaxation.

💡Pet Connection

Pet connection refers to the bond and interaction between humans and animals, which can have a positive impact on mental health by stimulating the vagus nerve. The video explains that the closeness and oxytocin release from snuggling with pets can create a sense of safety and connection, reducing anxiety and promoting calmness.

💡Yawning

Yawning is presented as an interesting behavior that, despite common misconceptions, may help with focus and attention. The video mentions Apollo Anton Ohno's pre-race routine of yawning, suggesting that it could be beneficial for mental clarity and preparation, although it is noted that excessive yawning should be checked by a doctor.

💡Mindful Eating

Mindful eating is the practice of being fully present and focused while eating, which can help regulate digestion and prevent overeating. The video explains that by slowing down and paying attention to the food's taste, texture, and smell, one can better connect with their body's signals of fullness, promoting a healthier relationship with food and potentially reducing stress on the nervous system.

Highlights

Apollo Anton Ohno, the most decorated American Winter Olympic athlete, used yawning as a warm-up behavior before his races.

Yawning is linked to the vagus nerve and may have benefits for athletes like Ohno.

The speaker is a registered psychologist but clarifies they are not the viewer's psychologist, emphasizing that the content is for educational purposes only.

The vagus nerve is part of the parasympathetic nervous system, aiding in digestion, immune response, stress management, and social engagement.

Laughter, even fake laughter, can trigger a vagal nerve response and promote a sense of calm.

Deep breathing, with a focus on longer exhales, activates the vagus nerve and engages the parasympathetic nervous system.

Humming, especially with a low pitch, stimulates the vagus nerve and can be practiced at various times during the day.

Gargling activates the vocal cords and stimulates the vagus nerve, potentially helping with anxiety in situations like public speaking.

Singing can slow down heart rate and breathing, promoting calmness and activating the vagus nerve.

Pet connection can create a strong bond that activates the vagus nerve, providing a sense of calm and connection.

Yawning, even forced, may help with focus and attention, potentially benefiting mental clarity.

Mindful eating, being present and focused while eating, can slow down eating speed and prevent overeating, which is beneficial for the vagus nerve.

Multitasking while eating can lead to overeating and digestive problems due to lack of attention to satiety signals.

A personal story illustrates how mindful eating can change eating habits and preferences, such as stopping eating Big Macs due to heightened awareness of taste and texture.

Incorporating these activities regularly can strengthen the vagus nerve and increase a sense of calmness and well-being.

The video concludes with a prompt to check out another video on a quick one-minute eye movement exercise to stimulate the vagus nerve.

Transcripts

Browse More Related Video

Vagus Nerve Stimulation – 3 Tricks to Stop Anxiety Fast

5 Easy Ways to STIMULATE THE VAGUS NERVE

Vagus Nerve Massage For Stress And Anxiety Relief

Vagus Nerve Reset - Quickly Stop Stress & Anxiety

Vagus Nerve Activation | 10 Minute Daily Routines

How to Turn on The Parasympathetic Response to Calm Anxiety - 22/30