Vagus Nerve Reset - Quickly Stop Stress & Anxiety
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- Опубліковано 13 тра 2024
- PDF exercise chart here: www.yogabody.com/vagus-nerve-...
Do you suffer from stress and anxiety? Can one negative event sometimes spin you out for the whole day? Maybe someone cuts you up in traffic, you get a negative comment on a social media post, or someone from your past sends you a text message and suddenly you're ruminating and worrying, and you just can't snap out of it? If this sounds familiar, you might be suffering from what's referred to as low vagal tone and resetting your vagus nerve could help.
In this video we'll talk about vagal tone and some vagus nerve reset exercises that you can use at home to help you find more emotional balance.
VIDEO CONTENTS
00:00 Stress and Anxiety
00:42 Safety Disclaimer
00:57 Vagal Tone and the Autonomic Nervous System
02:52 How to Achieve High Vagal Tone
03:21 Vagus Nerve Resetting Exercises
03:27 Cold Therapy
05:38 Modified Valsalva Maneuver
07:55 Balloon Breathing
DISCLAIMER - Some of these exercises deliberately change your blood pressure. So, if you have hypertension, heart disease, or glaucoma, please check with your doctor first. Please do not use this video to diagnose or treat an illness or injury. Always check with a trusted healthcare provider before starting any self-care routine.
ANATOMY
Your autonomic nervous system has two main branches - your sympathetic nervous system (fight-or-flight), and parasympathetic nervous system (rest and digest). Your vagus nerve - your body’s 10th cranial nerve, which travels from your brain throughout your thoracic cavity - is largely responsible for your parasympathetic nervous system response.
Anxious people often struggle to activate their parasympathetic nervous system response in difficult situations. This is known as having low vagal tone. Someone with high vagal tone also feels the initial stress, but they are able to self-soothe and get on with their day, unlike someone with low vagal tone who may ruminate over a difficult event or situation for much longer. We can't bulletproof ourselves against negative stimuli, but we can balance our nervous systems so that we respond rather than react when faced with them.
Good sleep, health, and exercise are all beneficial for promoting high vagal tone, but there are also some medically backed tricks that can be really effective for resetting yours in the short term.
COMMON SIGNS OF LOW VAGAL TONE
1) Feeling anxious and stressed
2) Feeling overwhelmed with worry
3) Feeling wired but tired
3 EXERCISES WE'LL LEARN
1) Cold Therapy
2) Modified Valsalva Maneuver
3) Balloon Breathing
WANT MORE?
* Breath Coach Training www.yogabody.com/breath-coach/
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Lucas' podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com
RESEARCH REFERENCED
www.ncbi.nlm.nih.gov/pmc/arti...
www.thelancet.com/journals/la...
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Got a question? Please post down below.
#VagusNerve #VagusNerveExercises #VagalTone - Спорт
Let me know if these exercises are helpful for you! PDF is in the description. Thanks for watching! - Lucas @ YOGABODY
Hi Lucas! @yogabody Thank you for this amazing video, I have already started implementing these exercises. For the cold therapy, I was a bit confused on the protocol...do you suggest 15second hold with the ice pack per side for just one round or is it better to do it for multiple rounds per side?
Maybe this would be helpful if the video was designed just a bit less stressful? Just sayin...
Are you familiar with Datis Kharrazian and his use of gargling and coffee enemas to increase vagal tone? He suggests their use to improve digestion and eliminate constipation. Would the exercises in your video serve the same purpose? Do you have any other suggestions? I'm trying to avoid doing enemas which he claims are necessary.
Hey p[lease research vitamin B1 and vagal tone EOnutrition on YT! Allithiamine is king for the vagus nerve.
Ever heard of a medical degree? Maybe you should get one before spewing bullshit on the internet
For autistics, aspergers, vagus nerve exercises are very helpful, I do them daily .:)
why do you think that is?
Can you please direct me to some link, I cannot find info on How much and How often we can do these excercises (not only in this video, but also other..belly pressing,breathing, etc). I have minor heart problem (palpitation and tachicardia) so I wanna be safe I'm not overdoing them.
also great for people who have ADHD too :)
@@tnt01Relaxing the nervous system. It should also help people with epilepsy.
@@tnt01Relaxing the nervous system. It should also help people with epilepsy.
As a 25 year old with PTSD; this helps me get through my mornings thank you!
That's the age I was diagnosed. Keep your head up.
@@jeffreydwightryanriley8308 Thanks man:)
@@akramhassen5798 thank you and that's the second time someone has informed me of this book. I will look into it forsure, thank you and take care 🙏
Vitamin B1 supports the vagus nerve ..allithiamine is the best!
_hypnotherapy, with a well qualified physician, my friend_
Wow, the cold pack trick is insane. The ONLY thing that has ever helped me during a panic attack has been to wash my face, neck and chest with very cold water! I've been doing it intuitively without understanding why or if it actually helps. Now I know. Thank you!
happy it helped!
I used to do that without even knowing that the science of it. Its nice to hear it validated in this video. I guess my body just kinda knew what it needed lol.
said similar, intuitive
Take it a step further and have cold showers
@@woahblackbetty7691 He said not to do that it stimulates the body too much.
I have SVT “supraventricular tachycardia” for 20 years and I eventually listened to by body to discover these techniques on my own. (There was no UA-cam and back then my doctors laughed when I suggested maneuvers to restart the heart) But I am so happy to see you make these videos and I also share these powerful techniques. They seem silly but are actually harnessing deep responses. ❤️
Really? I am also looking for a self-supporting way to stop my SVT'S.
I belief I can although my doctor is not. I would love to hear which from these examples is succesfull to you, the breathing, the icepack or else?
What is that and how does one know they have it?
Same, had the surgery and it came back. These exercises are recommended for the condition to stop episodes
@@samalaura7304 I had an SVT episode last year that sent me to the hospital via ambulance. HR was 170 bpm for over an hour and half, heart pounding so hard it was causing my entire torso to visibly move side to side with each beat. It was exhausting and frightening and scared my poor daughter half to death. The ER dr was fortunately hip to alternative ways to stop it (the conventional way is a drug that causes your heart to stop and literally makes you feel that you're dying). He had me perform a valsalva maneuver that didn't work the first time but worked wonderfully on the second try. They reclined the bed way back and I think had me pull my knees into my chest. I took a deep breath, held it, and as they raised the bed I was to bear down as if giving birth. On the second try my heart rate normalized and after an hour or so of observation they released me with instructions to follow up with my regular dr. I looked up ways to stop it (reset my heart) naturally on UA-cam and Google and found various methods such as the ones explained here. I don't ever want to experience an SVT episode again but hopefully now I'll have the knowledge I need to stop it in its tracks quickly and without a trip to the ER.
@@sl4983 in a nutshell, the electrical firing in the heart goes haywire and causes the heart to beat too fast, in my case 2.5x the normal rate. It can happen at any age, even little kids. The heart has to be "reset" using either drugs or certain techniques as described here. My first episode was at age 49 when I was diagnosed, see my previous response for details. You'll know it's happening because your heart feels like it's going to beat out of your chest, as if you've been sprinting. I haven't had one since (it happened 3/2021) but I have palpitations frequently, sometimes it feels like a fish flopping in my chest. I cut out caffeine, avoid stress, do breathing and meditation techniques, and try to get enough sleep to try to avoid having it happen again. I've had heart palpitations/fluttering since my late teens and have always been sensitive to stimulants and avoided too much caffeine because it induced heart palpitations and jitteriness. I suspect I've had it for years but hadn't had a severe prolonged episode until last year, I think due to mismanaged stress, pent up anger, and a little too much caffeine use (which in my case is 1 small homemade espresso drink per day that I abruptly stopped after my episode). I was either born with it and it got worse over the years or I developed it in my teens and it's worsened, I don't know, but it's not fun and I don't recommend it.
The technique at 5:44 is gold for people who have chronic fast heart rates due to anxiety. My resting heart rate is always in the 80s and sometimes upper 90s due to stress. Sometimes it affects sleep so that technique was really helpful. Saw a big difference after the 3rd time in a row.
Glad to hear!
Just an fyi, a resting heart rate of 80 and even 90 is absolutely normal. Anything between 60-100 is within the normal range, 60 being on the lower end of normal and 90 being on the higher end.
Only 90??
@@VileStail Right, I understand but I still know my heart rate is faster due to stress and even though 80-90 is still in a normal range, it's not optimal for sleeping.
Most people's heart rate slows down a lot during sleep. 70s and lower is ideal. Mine doesn't, slow as much which is due to prolonged anxiety. I could be lying there for 2-3 hours and it's still in the upper 80s. Heart checked out fine so it's stress.
@@quickpstuts412 I know exactly what you mean, I have 1st hand experience with that.
I would suggest you check out a book called "The divided mind" by John Sarno. It could give you an idea as to what's going on behind the scenes, so you can deal with the problem better.
It sounds like you're in one of those negative loops, where you're anxious and being anxious makes you more anxious.
Knowledge and understanding of the core reason it's happening is pretty much the cure.
I asked the universe for this kind of help and here I am watching you, thank you for the info!
I just tried the air holding thing while using my fitband to monitor things. Stress went from high to rest in about 2 minutes. I don't think I have ever seen "rest" on my bracelet while being awake. Usually it's just "low". I will definitely try this out whenever I am stressed or anxious for no reason. Thanks for the exercise!
These are terrific exercises so clearly explained. Love the simplicity and graphics of the video. Thank you.
I lost my mom during the lockdowns in nursing homes, back in Aug 2020 (NewYork). I was diagnosed at a younger age with SDD from previous traumas. This video has been a saving grace for me, as I thought I had a major physical issue with my heart. Had multiple visits to ER/GP/Cardiac for events that started in late May. I want to truly, from the bottom of my heart, thank you so very much for this insight on how to keep my panic attacks under control. I appreciate seeing the comments for other whom this has helped, and will look forward to your content for years to come. Thank you again, truly, thank you.
Thank you!
I also found a video to take a deep breath and hum long long long through vibrating lips … until lungs emptied and then push more with stomach ..it really helps me with the anxiety of going through cancer appointments and surgeries prep… I used to do this sitting at traffic lights going to Medical appointments to try and calm the want to run away from them.
Thank you! I just tried this and it was helpful.
Very very helpful. Thanks for sharing 🙏🏼☺️
Thank you for presenting this in a scientific manner. You stick to simple things that work and don't jump off into energies and chakras. Yoga has so many health benefits it should be a part of school from grade 1 on. One class of Yoga or a western version teaching kids to pay attention to their bodies.
Agreed!
Thanks man, never heard of these. Can’t wait to try next anxiety attack! Just knowing I can try something already is helping!
I love this and as a former EMT we have done that maneuver a few times. We also do isometric and orthostats to see where someone's blood pressure is. I love that you know human physiology and how it works. Keep up the great work!
Thank you for your service to humankind. 🙏💛
thanks so much for this video, I will keep it in my Watch Later list and try to do these exercises when I get a bit agitated.
Have watched many vagus nerve videos and this is by far the best. No extraneous chatter; it gets right to the three techniques with concise explanations. Timer showing heart rate was a bonus. Recently diagnosed with Complex PTSD; suffered over 60 years. Trauma from physical/emotional childhood abuse and years of domestic partner violence. Diagnosis from trauma professional helped explain what have endured but needed something beyond CBT, EFT and EMDR for the neurological symptoms from flashbacks and moments of dysregulation. This helps to reset. Thank you so much.
We're thrilled our techniques have been beneficial for you in managing your symptoms. Take care!
- YOGABODY Team
Brilliant video, I knew about the dive reflex and use it to manage my PTSD but the other techniques are new and can’t wait to put them into practice. Thank you!
This is really interesting! I’d love some techniques like this but for moments when you’re out and about and can’t just lie down somewhere or use an ice pack. Please do more videos like this! 💛
Thank you!
I am at work and sitting at my desk. I just did the second exercise and.........WOW!! IT WORKS!!! AMAZING!!
Thank you so much.
I suffer for long time.
You are SO gifted, Kind and your intention is truly beautiful! I appreciate all your contributions to help me and all of us as we grow!
Love the live "experiment" with the heart rate tracking! Would love to see more content like that :) Thanks as always
agree - this stuff convinces people (whether it should or not is a different question ha)
This is exactly what I've been searching for. I really been in need of this video. Thanks for sharing the info with us.
I have Gastroparesis and the i formation is so much help! Thank you!
Outstanding explanation…. Your conversational tone is welcoming, relaxing which makes listening your YT effective. Ty
Thanks Sue!
Great tips! The dive reflex is actually triggered by holding your breath, bending forward face down, and have cold compression around your under eye-around the nose (area of the trigeminal nerve), we teaches it in DBT
Exactly! I've been taught DBT too and the ice face diving help me so much when I'm in crisis. Wish you best of luck ☀️
Enjoyed and learned plenty. Thank you for this video 🎉❤❤❤
Thank you! You are an excellent teacher!
Thank you for your generosity in sharing your very helpful videos. I especially appreciate your relaxed pace and your conversational tone of voice which make understanding/recalling your instructions and information easier.
I agree
Copy that :)
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What helps me out is inhaling through my nose (normal depth) and exhale through my mouth alternating for about 10 min. You just become very calm.
Very happy to come across your videos and learn helpful tips from you. Thank you for sharing.
Just listed to the first 10 minutes and subscribed !!!! Wow that is amazing
Currently suffering from neurological symptoms due to covid, anxiety through the roof in a way I’ve never felt before - feeling completely different. This video was recommended to me while I go through my mental recovery and I must say it really helps making me feel like my old mental self. Holding my breath and pushing through the stomach has helped the most!
You aren’t alone. I’m experiencing this too after covid for the first time. Hope you find relief too!
@@valerie963 hey friend, I’ve been negative for just over a week now and the neuro symptoms seem to have rapidly disappeared after the first couple of days of recovery. I hope the same for you too!
@@CallMeRB that’s awesome! Did you do anything specific you can recommend?
@@valerie963 got out of the house and went to see friends and socialise how we’d usually socialise, so that seemed to be a turning point from feeling disconnected/surreal anxiety/derealisation. Not suggesting someone forces themselves out of the house when they are raw from post covid, but only when you feel better physically.
The depression, apathy and hopelessness seemed to be first to disappear around day 9ish after coming on at day 4, then day 10/11 (negative test) I felt so much better within days. Hang in there, don’t doom scroll Reddit and google and see your friends when you’re able to
@@CallMeRB thanks for the advice. Def no doom scrolling!
Again, fabulous! You really have the gift of explaining it in such a clear & understandable way, Lucas. And then there’s your soothing voice to finish it off…. I love it! ❤
Thank you, Sharon!
Ya! Soothing, practical voice..Awesome
get her number, Lucas! 😉
Best treatment that many in comment section would need is Dildo-jig
That was incredibly helpful and thank you for citing your sources! The context is also helpful and I appreciate the respect for us, your audience/students. Thanks again!
Loved this explanation and visuals about vagus nerve. now I see why cold water helps me.
I suffered from anxiety induced insomnia which just caused it to compound. I found info about the vagas nerve. Before bed. Take a shower and at the end slowly make it colder and colder to where you’re absolutely shivering for 3-4 minutes. After the shower your vagas nerve kicks in and you relax. It’s prevented me from getting into one of those cycles every time. I wish I discovered this 10 years ago!!
Happy to hear, Maria!
Have you also tried an adrenal support supplement with ashwagandha as well? That helped me with anxiety and the concomitant insomnia.
Thank you so much for the simple yet affective exercises, can you please make a video on Exercises for Tinnitus?! It would be extremely helpful 🙂
Thanks. 🤗✌️🤞
Yes, it could be nice to have another alternative, I have been 8 years with tinnitus
@@joseangelurribarri3773: Sorry to hear that, I recently developed it about 2 months ago. And try to find some permanent cure. I was told to do a Cervical MRI including the ear area aswell, yet to do that. How about you?! How was it caused?!
@@mohnisha1305 Hello, well it was an acummulation of stress, both work and familiar, i was working in a panama island, far from home. That cause me to have more gray hair jajaj and tinnitus. I read about magnetic estimulation treatment, it can be a possible solution, have you hear about it in your country?
Nice, I didn't realize this had the potential to help regulate or reset the vegas nerve but it makes sense. I do tumo on occasion. Where I do five very deep and rapid breaths. Then on the fifth I breathe in extra deep then create the internal pressure which skyrockets my bp and heart rate. then on the exhale i keep it tight and slowly let out the air, then sink into relaxation. I can get my heart rate down into the low 50s to mid 40s while sitting up. I'm stoked to try it laying down after and elevating my feet! Awesome video thanks for sharing! I hope it makes a difference and helps others!
Wow all these tips are incredible. Thank you so much!.
These yoga folks are really good at what they do
Beautiful pfp
@@duvipearson6251 you too my guy you too
If you Vagus Nerve issues I would also recommend taking a "B12" supplement as you most likely are lacking this in your body which can lead to extremely painful nerve damage. I am talking from experience and it healed my issue within 1 week of taking B12 daily. 🙃
I have excessive B 12 levels but still suffer with vagus nerve issues. Every. Body is different I guess. Worth a shot tho 👌🏼
@@jodyjackson5475 excessive is usually as bad as not enough. For instance too low iron is bad, but too high iron is equally bad specifically for the organs. Don't know about B12, but maybe worth to look into?
@@yaki-moon As someone with B12 malabsorption, the level of B12 in your blood doesn't really say much about the level in your tissues. You can have high levels (ex. because of B12 injections) and still be deficient. Also, as far as I know, even very high levels of B12 are not harmful to the human body.
Which B12? There are 2 types
@@yaki-moon It's different with B12. It doesn't matter if you have too much as anything that is not required will be removed by the body naturally so the statement above is incorrect.
Great education, love your voice….soooo helpful Thank you for science based yoga videos!!!
Thank you for this information....
Nice one, I’am a free diver and we always try to reduce our heart rate. We also use a ballon for some equalizing routines, but carefully if you inhale from a normal balloon, they’re some special powder inside that you don’t want into your lungs. If you like the Ballone technique use a special drugstore ballon from otovent or otobar. Also a really good routine to lower your heart rate is a special breathing technique, 5sec in 10 sec slowly out, after 1min your slowly relaxed, after 2-4 min your in the “come what will” mode.
Interesting! Yes, I don't inhale balloon air, meh!
I have to say that this modified valsalva maneuver has already changed my life in order to get out of the terrible trembles and racing heart rate I get from anxiety. I do not understand how no doctor or nurse has recommended it to me before but super glad I clicked this recommended video. Because it was exactly this fix I was looking for. I have asked for this kind of remedy for years. It removes the trembles and makes the heart rate return to its unnoticeable state again to get out of the anxiety loop.
Thanks for sharing your experiences, Gustaf!
Simple but wonderful thank you Babs xx
Thank you so much for this video. This is exactly what is going on with me. God bless you 👏🏼
Glad it relates to you!
- YOGABODY Team
Very informative, thank you, Lucas! I especially like the cold therapy option
Thank you for your guidance and time
I am totally going to give these a try, thanks so much. I really think this is what might be going on with me. While I’ve long been prone to mental anxiety, and when I would think of myself as being anxious it was always in the mental rumination sense with just a little bit of the physical effects, a couple weeks ago I had an anxious event where my body response just went over the top my entire body was vibrating with the anxiety I could feel my heartbeat it was really awful. While it has calm down somewhat I’m not back to normal, truly it’s like I felt something snap and my body would not stop freaking out. I’m really hoping this helps, along with some adaptogen herbal supplements, meditation, which I’ve been doing for a long time anyway, because I really don’t want to take any medication for the symptoms. Nowadays my mental anxiety is mostly about how bad it is for my body to be in this constantly aroused state.
Update: I did these techniques and it helped TREMENDOUSLY!!!!
OMG, thank you 🙏🏻 so much!!!
So happy to hear, keep going!
Excellent thanks for the video very helpful. I have experienced extreme anxiety issues since I was young too much violence follow by me perpetuating the cycle unfortunately until I understood better. Now I am doing much better but still suffer from time to time. Thank you again for being down to earth and explaining things best regards
Thanks Bob!
Thank you for this and your other videos about the Vagus Nerve. I have had heart rhythm episodes in the past and during one an EMT showed me what they called the vagal maneuver. It looks like they showed me the balloon exercise using my thumb. It really does help. I am going to get a balloon and do it to increase tone not just as an intervention. Thank you!
i have been taking a cold shower every day for about 2 years now and you definitely feel more relaxed and balanced afterwards. I recently added ice baths as well. You will thank your self for it
No need to warm up...
Wim Hof's breathing exercises help too. Seems this gets me about half as much benefit in 60 seconds as 10 minutes (or 600 seconds) of the breathing exercise. Half the results in one tenth the time is a good bargain.
Thank you. I always thougt ice baths are so good but I get so anxious during the day and I feel physically ill. This is awesome locally use cold to your neck
Wow you are such a wonderful teacher!!! I enjoy all of your videos, they are so helpful!! ♥️♥️
Thank you, Kandice!
Omg,you are a Godsend 🙏 I was diagnosed with PTSD in 2014, I've now been suffering with POTS after having a "virus", Dr's keep misdiagnosing it as anxiety, Nope! My Nervous System is dysfunctional, my heart raced after standing, Its POTS and im determined to manage it by Vagus Nerve Therapy. Thank You
Exactly the same
@@roostertheguy I hope you continue to find ways to get relief 🙏
If you had the jab, it’s likely from that, and not the virus itself. A LOT of people are having this adverse reaction. It’s happening due to damage to the Vagus nerve. It would be interesting to see if vagal exercises would help heal it though. ? Worth trying.
@@sistaofthemoon ive not had the jab just the virus in 2020 and still suffer
@@sistaofthemoon hell no! I will never accept the jab.
“if that’s the worst part of your day, then it’s going pretty good.” is my life motto.
You’re amazing! Thank you ❤
This is really good content and practical knowledge. Thank you. Simple, comfortable and easily applied. ⭐🔥💚
Hi, Lucas ! Thanks for the very informative video. As a 73 year old, I've had GREAT difficulty going to and staying asleep for the last 50 years because my brain just won't shut off. I'm going to keep an ice pack on my night stand, try the cold therapy for 15 seconds on each side and see if it helps. Wish me luck!
Keep going, Joe!
Wonderful, thank you!
This was very helpful. Thank you!
wow. I just did the nose holding one and I haven't been this chill all day. I wish I found you a few hours ago. I have Long Covid and these anxiety "episodes" happen from time to time. No doctor has been able to help me and sometimes they even challenge that they are real. Thank you so much! This will help a lot. I'm going to get a balloon somewhere tomorrow.
@@julianjdogg wtf is wrong with you troll
I didn’t believe long covid until I and my toddler son got it. We both have a cough since getting Covid 6months ago. I got anxiety for the first time in my life that very weekend and it is lasting until today. It’s gotten better but by no means is it gone
@@LeMatt87n how do you know it’s not just your natural anxiety response after getting Covid?
@@LeMatt87n and @Maria Tamburro- I am going through the exact thing. It's not in our heads-it wakes me up at odd times in the night and won't stop sometimes for hours. It can last all day too. It gets better as the days go by, but it is part of Covid and I am praying it will completely go away. I'm still trying to find ways to ease the heart pounding part, and since it is the virus attacking the nervous system, a lot of techniques that would usually work for panic disorder or generalized anxiety do not work as well. (I had a positive test 2 1/2 weeks ago after about 4 days of progressing symptoms. I have other family members who describe it the same way too.) I'm going to try some of his ideas.
@@pkstiever Covid has shown a major increase in POTS (postural orthostatic tachycardia syndrome) it is often misdiagnosed with anxiety. What sucks is its extremely hard to get diagnosed as doctors are ill-educated and misinformed on the subject. I was finally diagnosed after 18 doctors of me begging to be tested.
I got my first panik attack 4 month ago it was a nightmare...not only that but those last month my head felt like I wasn't really there like it was a dream! Now I'm realizing...for 3 years I've been using silicone plugs on my ears when I was at home both of them when I was outside 1 only...and now I'm realizing maybe that's why I started feeling like I was in a dream maybe 3 years of ear plugs did something to me? I don't know why I just realized this watching this video
Anxiety can make you feel like you are "in a dream"
Panic attacks are Demonic
This works really good. Thanks alot
Oh good god thank you! Just had a mild SVT episode in the night and can't get to sleep. Obviously not asleep yet but my pulse is down and I feel better
What would be greatly appreciated is help when you are out in public and can not lie down or have ice packs ready to use. Most anxiety issue show up when you are under pressure out in the world.
You can try conscious breathing like the 4 7 8 technique. In fact you don't even need any technique, just focusing on controlling your breath is a great practice to reconnect with your body and is the foundation of meditation. But the more important thing is, your anxiety is a symptom of your thoughts; doing a thought discovery and addressing them will help anxiety at its root.
I am amazed at how fast your heart rate came down. I am also surprised at how high it was in the first place. Were you practicing bellows breathing before this video? I love learning from your videos and sharing your page with others. Can you please speak of contraindications here, especially with modified valsalva maneuver and balloon breathing? Both of which increase intra abdominal pressure which then puts undue pressure on the pelvic floor and abdomen; so if there is any pelvic floor dysfunction, prolapse, incontinence or hernia and for the abdomen diastasis recti, or hernia; this pressure in these regions and could make the situation worse. Should you brace yourself before adding pressure or skip these exercises altogether if you have one of the aforementioned issues?
thanks for what you do
Love these exercises. I know they work for me. I'm a very nervous hyper person by nature. I use these and your other breathing techniques as my go to medicine.
Thanks for watching!
Thank you. This was presented in a really understandable way.
Thanks Tonya!
Seems like a lot of vegus nerve tonality is also closely correlated with the diaphragm and pelvic floor muscles.
When I had a full blown panic attack, I just ran it off until I depleted my adrenaline supply. Boy the come down was the reward response when it happened. Amazing how well you can run your balls off when your running from an invisible monster 👾.
Hi...saw your comment about your anxiety attacks. Please read my comment on Vagus Nerve Reset Yoga body video...& I would highly recommend "Rescue Remedy" drops or spray by Bach...flower extracts that just calm you down quickly, goes under your tongue...I always carry them. I think it will really help! Any health food store sells the line and Amazon too. They have gum also!
Thank You
i am a very broken person
i have been subconsciously doing these, but not quite how you show
the techniques you demonstrate are the rest of the story
Thank You again
Deeply appreciated
@YOGABODY: Once we have elevated our legs and relaxed and begin to breath in and out, do we we breath in through the nose and out through the mouth or both through the nose??
Just in and out the nose, I’m pretty sure
I was driving home from the coast and could not stay awake. So I pulled over to the side of the road by a creek and jumped in. It reset me.
Wow. Excellent information. I will try these. Thank you for sharing them. Subscribed.👍🙂
Thank you will give this a go 😃
It's cool that Volodymyr Zelenskyy can take time out of battle to give these handy stress release tips
😂😂😂
😂 😂 😂 what a hero
😅😅😅
lol
😀😀😀
I work as an osteopath. I find that a lot of people with anxiety only breath through their lower ribs and diaphragm. Everyone has sympathetic and parasympathetic nervous systems. The “rest and digest” and “fight or flight”. The sympathetic (fight or flight) nerve bundles are located right next to where the ribs attach to the spine. When someone says “take a few deeps breaths and calm down” there’s a reason it works. When you breathe, the ribs and spine move. Those nerve bundles that are right there actually turn off. Decreasing the sympathetic tone, and activating the parasympathetics (rest and digest). So if those upper ribs and spine aren’t moving you’ll have a harder time relaxing. The end result can be a higher lever of anxiety.
Doesnt the litterature specifically say that diaphragmatic breathing stimulates parasympathetic activity, and breathing with your chest is a response triggered by stimulation of the sympathetic nervous system? You got it the wrong way around here.
You’ve got it backwards Robert. The sympathetic ganglia is located along our thoracic vertebrae. The Parasympathetic is in the brain stem (tenth cranial nerve) and distribution is throughout the body (minus the muscular system). Breathing high in the chest stimulates the sympathetic NS, and breathing low (belly) stimulates the Parasympathetic NS.
I know, they don’t teach this in med schools. Hopefully they’ll catch on, and you’ll know better now too. 😉🌬
the way you described it in both of your comments seems contradicting... which of the two kinds of breathing help anxiety go down?
@@mamatila123 Diaphragmatic breathing. Breathe with your belly.
Great information. Thank you X
This is going to be interesting when I try this at my next board meeting.
Another way to stimulate vagal tone and relax is pranayama style of breathing. Based on it, it's the 4-7-8 breathing technique. Take a deep breath for 4 seconds, hold it for 7, release it for 8.
Funny thing is I do these without even know there is a technique to it. I just listen to my body and do what I think it needs. It takes time, but works out in the end.
My favorite technique for stress and anxiety is huffing the gas out of a half an empty 2 liter of cola
Really good 👍🏼 thank you very much
Thanks. Good demo!
Respect our time. It took you 6:30 seconds to get yo the simple technique u you advertised. If you want to talk to people, show us your example first and talk after.
Thanks,
Ok Greg.
My sympathetic nervous system doesn't seem to sympathize with me at all
Ha ha ha ☺️
Thanks! Will apply!
Woah. I didn't expect such good advice from someone named yoga body. Well done. 🙂
Hi Michael - name is Lucas;)
This video was very helpful, thanks a bunch Lucas!
Thanks for watching, Jesse!
This is interesting, I haven't heard of any of these. Thank you.
Thank you from Vancouver Canada 🇨🇦
THANKYOU FOR THIS SIMPLE EXERCISE AND IS HELPING ME IN MY STABILITY WHICH I LOST AFTER MY BRAIN SURGERY AND STROKE.
Hope it helps, Sujit!
The valsalva maneuver has helped me so much with my anxiety and palpations. Thank you from the bottom of my heart, honestly.
We're glad to hear that it helped you!
- YOGABODY Team
Very pleasant and mellow.
fascinating, thank you so much for sharing this.
Flipped quickly by this video in my feed and could have sworn this dude was putting on a ball gag. 😂