A Vagus Nerve myofascial self-massage for downregulation
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- Опубліковано 17 лис 2024
- Take a Vagus Voyage with Jill Miller as she demonstrates three zones to stimulate the vagus nerve and access areas of the body to aid in increased downregulation through breath and myofascial self-massage.
Wouldn't it be great to get chill without having to take a pill?
I'm going to take you on a Vagus Voyage. The vagus nerve is your chief parasympathetic nerve. It's a nerve that, when stimulated, helps you to relax, feel calm, balanced, and centered. And it innervates three primary zones of your body.
Zone 1, Supraclavicular Zone
The first zone is above the collarbone, it's the supraclavicular zone. You can use a Coregeous Ball - place it against [the side] of your throat with light pressure and then you'll twist the ball as you rotate your head in the opposite direction. As you cross across your throat lighten the pressure a bit, but those are the tissues, tubes and hyoid - those are the structures that can actually move. With each pass you get a little deeper as your comfort level increases and after several of those passes you'll remove the ball and you should feel there is a considerable difference in a sense of tone and the muscles deep to the face, your neck, and even the quality of your voice may change because all of these areas are innervated by the vagus.
Zone 2, Thoracic Zone
Then, we'll go into Zone 2, which is thoracic region, or the ribcage region, it's the stuff above your diaphragm, your big breathing muscle. You'll lay down on your side (you can lay down directly on your chest) and bring your hand on top of your rib. You'll breathe into the ball, which is supporting your ribs, and into your hand which is on top. Take a big breath in [Jill deeply inhales], hold your breath, contract your muscles within your rib cage - and then exhale all of the air out. You'll do that for about 8 - 10 rounds on one side and then switch to the other side.
So this ribcage region is innervated by the vagus. There are sprays of it that link into your diaphragm, there are also different sprays of it that sense the movement of your actual lungs. So when you get these areas moving with breath, it helps to flip that switch and relax you.
Also, the vagus nerve innervates the heart - it's actually the component that slows down your heartbeat. So if you tend to find yourself racing, and full of anxiety this is a great place to go.
The 3rd Zone is below the diaphragm, this is the subdiaphragmatic region on our voyage. You bring the ball anywhere in your gut area, and if you're a little sensitive to that pressure you can be up a little higher - or depending on your comfort level you can go lower. We can make it more comfortable by breathing. So, you'll breathe into the ball, hold your breath. Contract the muscles of the core. And then exhale and release [the abdominal muscles]. Repeat that again and again and increase the compliance, the receptivity of your core. The reason we're in this gut area is that all of your organs are innervated by the vagus. It's a surveyer, it tells the body about the balance in your organs, so when we massage our organs we also help to stimulate that nerve and induce a sense of calm in our body. I hope you'll set sail on this voyage frequently and let it be a mechanical way of inducing the relaxation response rather than reaching for the bottle . . . or the pill.
Interested in learning more about anatomy and physiology of stress-relief and new science of the vagus nerve?
Explore your primary breathing muscle, the diaphragm, and learn new breathing practices to implement downregulation techniques for yourself and your clients during our Body by Breath immersion. Learn more here: tuneup.fit/23bPna
Try this Breathe exercise from Jill Miller’s Body by Breath with or without a Coregeous ball.
Buy your Coregeous Ball: tuneup.fit/oK2bcU
Find the full Body By Breath Online Video Library: tuneup.fit/SamqKh
Find this exercise in Jill Miller’s bestselling book Body By Breath: tuneup.fit/dJGltZ
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Thank you so much for this insightful video! The "Vagus Voyage" is such a fascinating concept, and Jill's detailed explanations make these techniques feel so accessible and practical. I love the idea of using breath and myofascial self-massage to stimulate the vagus nerve and promote relaxation. I especially appreciate the breakdown of the three zones-each one offers a new way to connect with and calm the body without relying on external aids. This is definitely a voyage I'll be setting sail on frequently!
Wow!! Zone 2 chest region .. WTHeck?? Almost a year of heart palpitations. Gone! This 3 minute relaxing message did more than meds,diet, readjusting workouts, Dr appointments, I could go on and on.
Thank you for posting this video!
We're so happy this helped, Lance!
Thank you so much for this wonderful video. This is exactly what my problem is and no doctor ever told me 😏. God bless!
Oh my goodness! Thank you so much for your channel!!
Thanku soo much.
Thanks
Thank you Jill, a really interesting and useful video, I'm going to get one of those balls and definitely have a go at this.
Great articulation in how we should calm that vagus nerve! I experienced tachycardia driving to work while doing my breathing exercises and at the same time driving under stressful traffic conditions. My hands and feet became profusely sweaty, heartrate likely up to 200 plus BPM, and I about blacked out!
To say the least, I thought I was about to die, but thanks be to God my heart rate returned to normal, "reset" itself! The moral of the story.....don't do any breathing exercises, especially alternate nostril breathing, while driving!!! I mistakenly thought that by doing breathing exercises I could relax my vagus nerve, etc.....but I guess you should be in a relaxed environment to do this?
Maybe practice a certain type of breathing before driving because breathing thru the anxiety of being in intense traffic actually helps me.
She is laying down so yea, if you have to lay down to do it , you're not driving
Thanks to give a such a very useful information about vagus vein .. and how we stimulate by doing this exercise very good I want to share one information all the medicine for nervous Disorder use pharmacology action by vagus Nerve if Some one wana quit Medicine Than do.. regular Basic Good Breathing Exercise and Meditation ,Pranayma For All over Health
This is the video I've been needing desperately!!! Can you please tell me where I can get a ball like that? It looks like it's about 8-10".
Loving this! 😜
I've been a big proponent of your products for about a year but only recently acquired a Coregeous Ball and I love the effects it has on my anxiety. So question...I have all the therapy balls available..what is your thought on my using the Alpha ball on my front neck for self massage. Only because it would be easier for me to carry it around town.
Totally fine as long as you use light pressure!
Thank you very much. Very helpfull
Hello my divine star!
I do not understand!
I need google translate.
How find an e-mail?
My vagus nerve not balance.
Thank you very much.
God bless you.
❤
I ate the roast beef sandwich and got the fm am radio
Thank you 💐👏
where can we buy the balls? thank you
So interesting
What king of ball is that? Does anyone know where can I purchase this? thanks
It's our Coregeous Ball, available on our website here: www.tuneupfitness.com/coregeous-ball
I have been trying this, but I feel a lot of tightness in my shoulders when I do it, oddly enough, to the point where I feel nauseous. The nausea is not directly because of the pressure of the ball in my abdomen, but like it creates something in my shoulders. I'm going to try to do it gently for a few minutes daily and see if I can tolerate more.
Try lying on your side instead of directly on your abdomen. Also, deflate your ball a bit. We typically recommend around 80% full to start, and then decrease as you go. You could even start with about 60% for this rollout specifically, and then keep trying til you get it just right. Gentle pressure (and doing what feels best for YOU) is the name of the game.
@@TuneUpFitness Thank you! Great timing, as I was just trying some Coregeous breathing again today. I will do this and see hownit goes.
would boat pose in yoga stimulate the lower pathway of the vagus nerve?
what kind of ball is that? what size and where to get it? also where is your propieception exercise video, I can't find it - just the intro one
This is our Coregeous therapy ball. You can learn more about it here: www.tuneupfitness.com/coregeous-ball
Proprioception will occur naturally as the therapy balls "wake up" body blindspots. Due to the stimulation you may feel parts of your body that haven't been sensed in awhile. Let us know if you would like us to make a special video on proprioception! Always taking in requests! - Team TUF
@@TuneUpFitness thank you so much! This reply is very useful as is the video
yoir pretty awesome
Where can you get one of these balls?
Hi Jill. Can I use the ball for my abdomen if I do have a rectus diastasis? Thank you
It's best practices to keep the ball off of the midline and the diastasis unless you're supervised by a clinician or Roll Model Practitioner. My suggestion would be to do side-lying practice with the ball.
@@jilljem1 thank you!
What if I don’t have the ball at this time. Are there any alternatives?
You can use the palm of your hand and create pleasant traction with the exact same action.
Will this work for tinnitus perhaps. I have Hearing ok but suffered a lot of stress with a parent with dementia , 2 children with mental health issues and my beautiful gentle niece was murdered by her partner of 9 months, also I was threatened by 3 of my siblings because mum made me power of attorney and I am the youngest but have been living in next street to her for the last 30 years. All the stress caused my anxiety to go through the roof and my tinnitus go so loud . It is unbearable. I get 3 hours sleep till 3am each night.
Any help would be appreciated . My doctor said a lot of people suicide which put it even higher.
Your doctor should not have said that. While I don’t think anyone can truely understand what you are going through, it might help to find a hobby where you can just lose yourself in the activity as this can help you relax. I think you’ll find that if you forget about the tinitus, it will cease to exist.
Vagus nerve massage helps greatly. Do try it.
Poor you Doreen, whilst I don't have your particular problems I can truly sympathise having 20 years of horrific stress caused by loved ones and neighbours, losing home, daughter ill etc, I really don't think "getting a hobby" is the answer but like you I think what Jill is promoting here is well worth a try, I have heard that deep relaxation works wonders on Tinnitus. Good luck Doreen, take care x
Heart failure hemodialysis patient
Tasty feet.