Are you experiencing any kind of blood pressure dysregulation, heart palpitations, bradycardia, slow heartbeat tachycardia, or faster heart rate that may be associated with your autonomic nervous system?
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Sternal Release Exercise Precaution
Before we jump into the anatomy, I want to make sure that if you have any concerns about this particular exercise, please check with your doctor or health practitioner to see if it is appropriate for you.
Vagus Nerve Anatomy
With that said, let’s start with the anatomy of the vagus nerve, recognizing that this aspect of the vagus nerve is how we are going to influence it via the vagus nerve exercise.
The vagus nerve exits the brainstem and we have branches into the ear, throat, and then the area that we’re focusing on today is the influence of how the vagus nerve innervates the SA node of the heart. It passes through the lung tissue, and the diaphragm although not innervating it, and then it moves into the entire GI tract. We can influence the vagus nerve it through the SA node of the heart, as well as a pressure change. We can target the baroreceptors that are lying within the carotid artery and the aorta. Because of this pressure change, we can influence the vagus nerve response and create the relaxation response.
How to Do Sternal Release + Reminders
Before performing any vagus nerve exercise, you always want to make sure that you are in a safe environment. Again, you should consult with a healthcare provider if this is necessary and appropriate for you. For example, if you’re experiencing extreme blood pressure dysregulation, this may not be suitable for you at this time. However, you do want to ensure that you’re safe, you feel confident in the exercise, and you approach it with gentle curiosity rather than aggression. If you’re starting this particular exercise for the first time, ensure that you begin with just a little bit and gradually increase your duration over time.
To perform this exercise, grab a medium-sized soft ball and lie over the ball, with the ball directly underneath your sternum. Allow yourself to settle in, taking some nice slow diaphragmatic breaths. Then, when you’re ready, take a breath in through your nose, pretend to cough, but don’t actually cough. Do this as if you’re holding your breath. Then exhale slowly, and repeat this exercise for anywhere from 10 to 20 minutes. However, we recommend starting with a very small volume of it might be very beneficial for you.
If this was helpful, please give it a like, give it a share, and, of course, subscribe to our YouTube channel, the Movement Paradigm, for weekly tips on mindset, nutrition, and movement. Our goal is to help you live your best life, heal, transform, and, more importantly, thrive.
If you need help more individually, please reach out for a discovery session. We would love the opportunity to help you in any of these areas. And in addition to that, you can feel free to join our app, the Movement Paradigm. We have monthly challenges, live Q&As, and an amazing community, all geared toward whole-body health. So hope to see you there!
Are you experiencing anxiety or chronic stress? Maybe you feel like it’s daunting to try to practice deep diaphragmatic breathing. Well, if that’s the case, I’m hoping that this technique will be very effective for you, bringing you from a state of fight or flight or even freeze to a state of social engagement where you can be calm, grounded, mindful, and connected.
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Why consider the 4-minute facelift?
If you’re feeling like you are experiencing this chronic stress and anxiety where it just feels really hard to connect and move inward, then I would recommend this reset. It is a version of Stanley Rosenberg’s work but is a bit more expansive to bring you to a state of social engagement.
Our vagus nerve is 80% of our parasympathetic nervous system. However, we also want to consider our facial nerve, trigeminal nerve, and glossopharyngeal nerve, which are all involved in the expressions of our faces.
How to perform this exercise
We’re going to start by using either hand on either side of your face. Begin by placing one hand on each side of your face, just outside the nose. Press gently on the first layer of skin, feeling the tissue. Move the hands up and down, assessing resistance. Be gentle with your skin and tissue. Identify the area with more resistance and hold that position until you experience a sigh, swallow, yawn, or a combination, indicating relaxation of the nervous system.
Move to the inside of the eye, applying a little pressure. Move the hands up and down, finding resistance. Hold the position where resistance is felt until you experience a sigh, swallow, or yawn. Return to the starting position, going a bit deeper into the tissue. Move in a circular motion, identifying resistance and holding until the tissue softens or shows signs of relaxation.
Focus on one side of the face to observe the path and increased blood flow. Use the tongue on the roof of the mouth, moving through the alphabet to activate the glossopharyngeal nerve and enhance awareness in the tongue area.
Following that, perform an ear release by gently pulling back and down on the side of your ear. Feel the gentle pull towards the outside shoulder and await any signs of relaxation, like a sigh or yawn.
Combine all these steps on both sides of your face. Lastly, do the cheek lift for about 30 seconds. Bring your tongue to your nose, lift your cheeks, and turn your head. Hold for 30 seconds, and then bring it back to the center. This should create a relaxing yet invigorating feeling, a sense of presence.
This is a great way, as many of the other vagus nerve exercises are, to be able to use this sensory information to provide input to the brain, to be able to regulate our nervous system, and to bring us to a state of safety and connection.
Hopefully, you enjoy it as much as I did. And if this is not the right one for you, that’s okay too. There are so many options. Still please explore them and see your response, how you feel, and how you might be able to integrate that into your day.
If you found this information helpful, please be sure to give it a like, share it with others, leave a comment below, and, of course, subscribe to our YouTube channel, The Movement Paradigm®, for weekly tips on mindset, nutrition, and movement.
If you’re looking for personalized guidance on your journey and feel that you need an individualized approach, please don’t hesitate to reach out to us. We would welcome the opportunity to assist you.
If you’re interested in accessing a wide range of programs, including those on nutrition, somatics, and vagus nerve exercises, as well as movement programs to help you optimize your overall wellness, consider checking out our app, The Movement Paradigm, available on both Apple and Google platforms.
Are you experiencing some kind of dysregulation in your nervous system? Perhaps you’re feeling dizziness, blood pressure fluctuations, or even heart rate fluctuations like bradycardia, where your heart rate is low, or tachycardia, where your heart rate is high. You might even be experiencing other unexplained digestive symptoms.
Let’s dive into three simple vagus nerve exercises that can help shift you from a dysregulated nervous system state to a state of social engagement, where you are grounded, connected, mindful, and in a state of safety and connection.
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The oculocardiac reflex
For the purpose of today’s blog, we are going to jump right into the vagus nerve exercises. You can check out all of my other blogs on somatic exercises and vagus nerve exercises to help you regulate.
Today, we’re going to focus on the oculocardiac reflex. This reflex is essentially influenced through the eyes and has an impact on our state of social engagement. It’s also connected to other cranial nerves, such as the trigeminal nerve and the vagus nerve, and it specifically influences our heart rate and autonomic functions.
Vagus nerve exercise 1
The first technique we’re going to discuss was initially described in 1908. When applying pressure to the extraocular muscles, it can lead to a potential 20% decrease in heart rate.
When performing this exercise, please ensure you apply very gentle pressure. Use a completely flat hand and gently cover your eyes, avoiding any poking or excessive force. Apply gentle pressure and hold it until you observe a sign of relaxation, which could manifest as a sigh, a swallow, a yawn, a deep breath, or a general state of relaxation.
Vagus nerve exercise 2
The second exercise is a convergence exercise. To perform this, you can use either your finger or a pen. Begin by having your eyes fixated on the tip of your chosen object. Slowly bring the object closer to your eyes while maintaining your focus. Continue observing until you reach a point where the object appears as one instead of double vision. You can repeat this exercise until you experience a relaxation response.
Vagus nerve exercise 3
Moving on to the third exercise, which is the cheek lift, this integrates everything we’ve discussed so far. When we consider the cranial nerves associated with the state of social engagement, it involves multiple cranial nerves, with facial expressions playing a significant role. Our facial expressions influence how we regulate our nervous system and co-regulate with others when we interact in social settings.
Start by bringing your tongue all the way to the tip of your nose. Next, focus on lifting your cheeks as high as possible. You’ll simultaneously raise your tongue and your cheeks. Lastly, turn your head to the final position and try to hold it there for at least 30 seconds or more. Begin with the tongue, then the cheeks, and finally, the head turn. After approximately 30 seconds, return to the center and repeat the exercise on the other side.
Key takeaway
I recommend doing all three of these exercises. Begin with the first one and pay attention to how you feel. Check if you experience that sign of relaxation or a drop in heart rate, which you can measure. As mentioned, the heart rate can decrease by up to 20%, so ensure you feel comfortable and safe. Proceed to the second exercise and reassess to make sure everything still feels good. If you’re still feeling great, move on to the third exercise to integrate everything together.
To incorporate these exercises into your daily life, consider your facial expressions in your day-to-day interactions. Aim to smile and minimize significant frowns and expressions throughout the day. Softening your facial expressions can have a significant impact on your nervous system, influencing your own emotions as well as how you affect those around you. This, in turn, can positively impact various aspects we discussed earlier, such as regulating heart rate and blood pressure, optimizing immune function, and promoting digestive health.
If you found this information helpful, please be sure to give it a like, share it with others, leave a comment below, and, of course, subscribe to our YouTube channel, The Movement Paradigm®, for weekly tips on mindset, nutrition, and movement.
If you’re looking for personalized guidance on your journey and feel that you need an individualized approach, please don’t hesitate to reach out to us. We would welcome the opportunity to assist you.
If you’re interested in accessing a wide range of programs, including those on nutrition, somatics, and vagus nerve exercises, as well as movement programs to help you optimize your overall wellness, consider checking out our app, The Movement Paradigm, available on both Apple and Google platforms.
Have you ever felt stressed or anxious but didn’t have the time or space to go for a walk or do a full meditation? Well, you’re not alone! Many of us face this challenge in our busy lives. The good news is that there are simple vagus nerve hacks that you can do at your desk to quickly regulate your nervous system, no matter the situation.
In today’s blog post, we will share five easy techniques that you can try right now to activate your vagus nerve and promote relaxation. While these techniques are not a replacement for physical activity, they can be a quick and effective way to calm your mind and body in a pinch.
So, grab a seat, take a deep breath, and let’s dive into these five simple vagus nerve hacks that you can start incorporating into your daily routine today. And don’t forget to check out our other resources on vagus nerve exercises and understanding this fascinating aspect of our nervous system!
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5 vagus nerve hacks to do at your desk
1. The Salamander
One of my all-time favorite exercises for improving neck mobility, reducing pain and stiffness, and regulating the nervous system is called the Salamander. It’s a combination of Stanley Rosenberg’s Salamander exercise and some modifications I’ve found to be effective for many of my patients and clients.
To do the Salamander, interlace your fingers and place your hands at the back of your head on the occipital area. Next, side bend your upper body while looking in the opposite direction with your eyes. If this causes discomfort, such as headaches, eye pain, or dizziness, adjust your vision to a soft gaze. Hold this position for about 30 seconds before returning to the center and switching to the other side.
During the exercise, you may notice a yawn or a swallow, which is a sign of nervous system relaxation. After completing the Salamander, test your neck’s range of motion, and you’ll see an immediate improvement.
The Salamander works by providing neurological input from our eyes and hands to the brain stem, where the vagus nerve and the spinal accessory nerve are located. This stimulation increases blood flow to the area, which helps relax the neck and nervous system.
I highly recommend giving the Salamander a try if you’re experiencing neck discomfort or nervous system dysregulation. It’s a simple yet effective exercise that can make a big difference in how you feel.
2. Salivating
This is one of my favorite exercises because it can be quite effective, and no one knows what you’re doing. It’s a self-limiting vagus nerve exercise, meaning it can only have a positive effect, and nothing can necessarily go wrong.
Generating a copious amount of saliva is, in fact, a parasympathetic response. If you have trouble generating saliva, it can indicate that you might be in a fight-or-flight state. However, with a little effort, you can proceed with the exercise.
First, place your tongue at the roof of your mouth and press against it through your mouth. Keep pressing against the teeth, and you’ll start to generate some saliva. You can also think about something appealing, like a juicy lemon or orange, to stimulate saliva production.
Once you’re able to produce saliva, let your tongue bathe in it for a while before ultimately swallowing it. Swallowing is a sign of nervous system relaxation. The pharyngeal branch of the vagus nerve innervates the back of the throat, and this exercise stimulates it. It’s typically a self-limiting exercise, making it easy and beneficial to do.
In this technique, I will be discussing a basic breathing method that involves a short inhale and an extended exhale. While there are many different breathing techniques, such as 4-7-8 breathing and box breathing, it’s important to choose the right one for your specific needs and situation.
If you’re feeling a bit anxious at work due to having multiple tasks to complete and want to calm your system down, this method is great for you. On the other hand, if you need to be alert and focused for an upcoming meeting, box breathing might be more suitable.
For this technique, imagine taking a small inhale and exhaling for about double the length of the inhale. There’s no exact time that you need to follow, but the extended exhalation will stimulate the vagus nerve, which releases a neurotransmitter called acetylcholine, resulting in a relaxation response. The vagus nerve passes through the diaphragm, so practicing this extended exhale is an effective way to quickly calm your nervous system.
However, some people may feel a sense of air hunger when attempting this technique. This happens when your body struggles to maintain the proper amount of carbon dioxide in your bloodstream. If you experience this, simply return to normal breathing for at least a minute before trying again. Even doing three breaths in this manner can be a powerful way to calm your system. Feel free to check out my videos on breathing for more techniques to suit your needs.
Hand reflexology is one of my favorite techniques, and it has its roots in Eastern medicine. There are specific reflexology points all over the body, including one on the hand and another on the bottom of the foot, that are related to the vagus nerve.
If you’re sitting at your desk, it’s really easy to try this technique out – I’ve even done it while in the car, using the same hand. To begin, locate the reflexology point on the inside of your pinky finger. You can work on either side, so choose the one that feels more comfortable for you. Starting from this position, you can begin by making slow circles or rubbing back and forth. Then, you can apply more pressure to go deeper or just use a feather-light touch.
You don’t have to use all of these techniques – you can try one, two, or all three of them, depending on what works best for you. If you don’t have time to use both hands, you can just use your thumb to apply pressure.
It’s important to keep in mind that not everyone will have the same response to this technique. If you don’t feel anything right away, don’t worry – it might just mean that your nervous system isn’t responding at the moment. Give it time and be patient. The key is to try it out for yourself and see if it works for you.
The ear pull is an incredibly powerful technique that is both a vagus nerve exercise and a craniosacral exercise. To perform the ear pull, grab the earlobe and gently pull it back and out while holding that position. You will likely have a response almost immediately, and you can hold that position until you feel satisfied. If you prefer, you can hold the position for about a minute or two.
Another technique that you can try is massaging inside the ear. This technique is particularly powerful because the vagus nerve has branches in the ear, making it one of the direct ways to stimulate it. By pulling the ear, it influences fluids in your brain and affects the membranes as a craniosacral technique.
My patients have experienced a lot of positive responses with these techniques, and I hope they can be helpful to you as well. Don’t forget to check out all of my vagus nerve exercises and videos for more techniques to try.
I hope that you will give these a shot, and just remember that this is a way for you to begin to learn about your own nervous system—how to regulate and control your state.
If this was helpful, please give it a like and a share. Make sure to subscribe to our YouTube channel, The Movement Paradigm, for weekly tips on mindset, nutrition, and movement. And don’t forget to subscribe to our channel. Thank you!
Did you know that mechanical issues at the level of your cervical spine can influence the proper function of your vagus nerve? This can ultimately affect your blood pressure, heart rate, gut issues, anxiety, depression, and more. Essentially, this is yet another potential underlying cause that you may want to explore as the root of your vagal nerve dysfunction.
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Anatomy
As we know from our vagus nerve anatomy, the vagus nerve exits the brainstem. As it comes forward through this jugular foramen, it branches into the ear and throat. Then it comes actually down right through the front of the neck before it enters the heart, lungs, and digestive track.
What happens when there is a restriction in mobility?
Any restriction in mobility can create mechanical pressure and, therefore, neuroinflammation of the vagus nerve. For example, forward head posture can create compression of the vagus nerve. If you are sitting at a desk all day, have an airway dysfunction such as a deviated septum, small nasal valves, enlarged turbinates, tonsil and adenoid issues, could influence forward head posture.
We also want to think about forward head posture as a result of the nervous system. If we are stressed, anxious, and depressed, that will also lend itself to a forward head posture, potentially a rounded posture.
Breathing and posture are interdependent on each other. If there’s a breathing issue, there’s a posture issue; if there’s a posture issue, there’s a breathing issue.
What can you do if you have posture issues
1. Body awareness
We can become aware of how we hold our bodies throughout the course of the day. We can become in tune with our postures and our positions, how long we’re there, and be able to simply just check-in.
2. Addressing the issue
The second thing is addressing or exploring what airway issues may be present for you. If you are suspicious of this, seek out a professional to evaluate you.
At the minimum, try Mutes, a nasal dilator at night, to open the airway up to 38 percent, along with Xlear. It is important to reinforce nasal breathing.
3. Try these vagus nerve hacks
There are many ways to stimulate the vagus nerve, and I’ve done several blogs and videos on different exercises that can be very helpful.
When your lymph is congested, this can cause inflammation of the vagus nerve.
With your hand moving in a diagonal direction under your jawline towards your ear, traction the tissue up very gently. Move the skin over the tissue.
Hold that position until you have some release. This may come in the form of a sigh, swallow, yawn, or a feeling of just a sense of relaxation. It will immediately bring your neck into a better position and could potentially relieve not only mechanical pressure on the vagus nerve but the other cranial nerves and even spinal nerves as well.
● Salamander exercise
This is a version of Stanley Rosenberg’s exercise that I found to be extremely helpful. You’re stimulating the vagus nerve while also relaxing the spinal accessory nerves.
To do this exercise, interlace your fingers and bring them behind the back of your head. From this position, side-bend your upper body, and look with your eyes in the opposite direction. Hold that position for 30 seconds, and then you’ll come back to the center and repeat on the other side.
You want to check your range of motion in your neck before and after, and there should be an immediate improvement.
This provides neurological input from your eyes and your hands to the back of your head. It brings blood flow to the brain stem, where the vagus nerve and other cranial nerves exit. This creates a relaxation response as well as stimulates the spinal accessory nerve to create relaxation in the Sternocleidomastoid muscle and the upper trap muscle.
The mechanical influence of how your neck is positioned, joint mobility, soft tissue elasticity, lymphatic congestion, and airway dysfunction can all influence your vagus nerve.
Make sure to subscribe to our YouTube channel, The Movement Paradigm, for weekly tips on mindset, nutrition, and movement, and if you’d like to reach out to us for a consultation, please do so we would love to help.
Biohacking is all the rage right now. But what’s it really about? Essentially, biohackers are people who are interested in the best ways to live healthier, happier, and more productive and purposeful lives.
Here are ten of my favorite biohacks that you should consider using for the new year 2023 to help you gain greater health, vitality, longevity, and well-being.
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If you’ve watched my videos, you know that these are some of my favorite things, but not only are they my favorites, these are things that are evidence-based and proven over and over again to be effective for your overall mental, emotional, and physical health and longevity.
So yes, you may want to look better and feel better, but ultimately you want to be able to do the things in your life that you want to do, right? You don’t want to be held back, and therefore, we cannot take our health for granted. All of the things that I’m going to mention today are so easy to integrate that there’s really no excuse not to do them.
I’m not asking to spend hours a day, rather, focus on these simple strategies that you can easily integrate into your life and make huge improvements in your health.
10 biohacks you should try this 2023
1. Track your heart rate variability
Track your heart rate variability. Essentially, this you’re tracking your vagal tone. There are many options: Whoop, Oura, Fitbit, or an Apple Watch, just to name a few.
One of my favorites is the app Elite HRV, which I use along with a chest monitor. When you wake up in the morning, you can assess your heart rate variability, resting heart rate, and readiness for the day. This allows you to make very intentional changes in your life. Did I sleep well? Did I eat well? How much stress am I under? You can track the trends of your overall health and how it is affecting your resiliency day to day. This is one of the best objective measures that we can use to assess vagal tone, track your overall health, and be able to ultimately make changes accordingly.
2. Optimizing your sleep
Sleep should be a non-negotiable, but I’m going to give you my quick tips for optimizing your sleep.
Number one, get blue light blockers. You want to wear them after 7 PM because, realistically, you’re going to be using your phone or your TV, so get blue light blockers to eliminate the blue light at night. The blue light is ultimately stimulating the receptors in your eye to signal that it is morning.
Number two, when you wake up in the morning, you either want to get 20 minutes of natural sunlight within the first 20 minutes or if you can’t do that and that’s not realistic, get a SAD light that has at least 10,000 lux and set it up as you’re getting ready in the morning or brushing your teeth. You want to optimize your natural cortisol peak in the morning and, ultimately, your melatonin production that night.
This is really important for sleep optimization, and of course, there are many other sleep tips, but these are critical.
3. Vagus nerve stimulation
When it comes to vagus nerve stimulation, you can look at all of my different videos. I have over 50 different vagus nerve exercises, but I will perhaps come back to my favorite — the one and only diaphragmatic breathing.
When we are breathing diaphragmatically, we are stimulating the vagus nerve. The vagus nerve runs right through the diaphragm, and we release a neurotransmitter called acetylcholine, creating a relaxation response.
You can tap into breathing anywhere, anytime, and for most people, it is a very effective tool in regulating your nervous system. However, please check out all my other videos on vagus nerve exercises because there are countless exercises that you can do that are extremely effective. Nonetheless, you want to think about how you can regulate your nervous system in the New Year.
4. Lymphatic drainage
This is one of the easiest things you can do because you can basically do it anywhere, including in the shower. You can do it right before or after you get out of the shower. It’s such a gentle and quick technique.
You can check my other lymph blogs or videos for more specific details on how to do that.
5. Strength training
This is something that I will say repeatedly; strength training is the best aging-gracefully strategy you can do. We want to think about how our muscles are influencing our longevity because as we get older, we lose muscle mass; that’s called sarcopenia.
Strength training and optimal protein intake are what allows us to maintain that muscle mass, optimize bone density, and be able to generate force, and adapt to life’s demands without injury. It is one of the most important things that I suggest and doing so in a safe program that includes mobility, strength, and stability all wrapped up in one so it doesn’t take a lot of extra time.
6. Walking
Walking always gets overlooked. It is one of the best forms of exercise that we can do. It is a low-intensity exercise that is great for fat loss, aerobic capacity, and emotional regulation because of its rhythmical nature. It’s what we’re designed to do from a movement perspective.
Work towards a movement mindset. Figure out how many steps you’re taking a day right now. Get your baseline and try to work towards getting 8,000–10,000 steps a day.
If you’re working out of the gym in between sets, take a few laps. If you are parking at the grocery store, park farther away. There are many ways to increase your steps, movement, and overall activity and stimulate your fascial tissue.
There are so many amazing things about walking. It’s often overlooked, but it is one of the most beneficial things you can do for your body.
7. Xlear
This is one of the best things that you can have in your toolbox, especially if you’ve suffered from more immune issues this year. This is such a great preventative and treatment that you could use.
I recommend the Daily Rinse, which you would do twice daily. If you are exposed to someone that’s sick, you’re in larger crowds, or if there’s some for a particular reason why you may need a little bit more of a boost — you’re at an airplane or you get sick, then you want to use the Rescue. Saline alone can actually dry out the nasal cavity so where the xylitol helps to kill bacteria and moisten the nasal passages.
Mutes
I also recommend Mutes. They are fantastic for opening the airway; they can open the airway up to 38 percent to improve nasal breathing, which of course, we know is so important for everything in your body: your core function, nervous system, and your sleep. You can get a trial pack to determine the best size for you.
8. Naboso
Naboso is a specific technology designed to stimulate the small nerves in your hands and feet. It helps to improve balance, gait, and movement efficiency. We need sensory information to create optimal movement.
You can use the ball, the splay, recovery socks, or the mats. I highly recommend this, so please make sure you incorporate this into your life so that you can enjoy improved movement.
9. Protein
I talk about this all the time, but it is so important to have the optimal amount of protein per day, to increase muscle mass, prevent sarcopenia, help with bone density, and help with lean body composition.
We want lean muscle versus increased fat tissue because fat tissue is actually inflammatory. Almost every patient I’ve ever worked with is undereating protein.
We want to think about getting that protein from ethically sourced animal sources that contain all of your essential amino acids. To calculate your protein goal on your own, you would use your ideal body weight.
For women, the ideal body weight is a hundred pounds for the first five feet and five pounds per every inch after that. So if you were 5’3”, it would be 115 pounds. (115 g Protein/day)
For men, it’s 106 pounds for the first five feet and six pounds per inch after that. So, if you were 5’10” as a male, your ideal body weight would be 166. (166 g Protein/day)
This will vary among people depending on their goals and their activity, but this is a really good start.
10. 1st Phorm Micro Factor
Most often, of course, people need supplementation because we’re not getting the nutrients from our food as we once did. Additionally, most people aren’t consuming all the nutrients they need on a regular basis.
So Micro Factor has been awesome for me and for my patients. Essentially, it has a multivitamin, antioxidant, CoQ10, fruits and vegetables, essential fatty acids, and probiotics, and it comes in a handy little packet. It makes it easy to travel and to be able to grab everything you need without having tons of bottles of supplements.
This can be a great addition to your routine. If this is appropriate, sometimes I have people take the probiotic out if they’re having certain gut issues, and they might have to use a specific probiotic strain, but if you’re just looking for general wellness and health, this is a great pick. You can check it out here.
I hope you found at least one tip that you can apply in the New Year.
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Have you been trying all of these different vagus nerve hacks, and they just don’t seem to be doing the trick? You’ve tried breathing, meditation, humming and cold showers, but you still feel like you’re dysregulated?
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How vagus nerve issues present
As many of you know, vagus nerve issues can present very differently for each person.
For one person, it may present as heart rate and blood pressure dysregulation. Another person may experience dizziness, headaches, or digestive issues, even something such as gastroparesis. Some may have increased anxiety or depression.
Even if you’ve tested your vagus nerve, such as the uvula or gag reflex test, and it’s shown that there has been some dysfunction of the vagus nerve, it is important to ask why there is vagus nerve dysfunction.
Why you may be having vagus nerve issues and how to address them
Although vagus nerve dysfunction may cause a whole host of different symptoms for each person, it is really imperative to figure out why that is happening. I know that many of you have heard, “getting to the root of the issue.” Many times, there is more than one underlying cause.
You may have had a predisposition in addition to a triggering event such as an infection, toxin exposure, vaccine, or even a stressful event.
And we also have some kind of, you know, triggering event or perpetuating factors that might be contributing to this ongoing process. So it’s really important to look at all of those.
If, for example, you have a gut issue like Small Intestine Bacterial Overgrowth (SIBO), leaky gut, candida, or even a parasite, this will largely impact your gut-brain connection. Your gut and brain are connected via the vagus nerve.
Eighty percent of the information from the vagus nerve goes to the brain from the viscera. Conversely, if there is any type of structural pathology, such as airway dysfunction (deviated septums, small nasal valves, enlarged turbinates, jaw issues, tongue tie, etc.), these will influence the vagus nerve, as the vagus nerve passes through the diaphragm.
If we are breathing from our neck and shoulders 25,000 times a day, that will affect how that nerve functions.
The last is a lymphatic issue. Our nerves are bathed in our lymph system. If there’s any congestion from systemic inflammation, perhaps stemming from the gut originally, or myofascial restrictions, these will impact the vagus nerve. Our vagus nerve passes right through the left supraclavicular region, where we have the majority of our lymph draining here. If it’s congested, it will affect the rest of the system.
I hope you can appreciate that there are many reasons to delve into to be able to understand why you have vagus nerve dysregulation.
We offer integrative vagus nerve therapy to be able to help you, through this journey to be able to identify what these causes are and really help you take the next step forward, It’s important to continue to do all of the suggested vagus nerve hacks, all while determining the underlying causes of why you have it in the first place, emotionally and physically.
If it was helpful, give it a like, give it a share, and of course, make sure to subscribe to our YouTube channel, The Movement Paradigm, for weekly tips on mindset nutrition and movement thank you as always.
You know I love to hack the nervous system, and here is another way to explore your vagus nerve.
The gag reflex is innervated by cranial nerves, cranial nerve IV, the glossopharyngeal nerve, as well as cranial nerve X, the vagus nerve. Here is another way to assess your vagal nerve function, amongst other things.
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What you should expect from physical therapy
1. Thorough evaluation
You deserve a thorough evaluation, no matter what you are reaching out to physical therapists for, whether that’s movement issues, chronic pain, acute pain, vestibular, balance issues, post-surgery, pre-surgery, or any other reason.
That means not only a physical therapist should be looking at your current symptom (s), but they are looking to figure out why they happened in the first place, even during post-surgical cases. A thorough evaluation includes looking at a detailed movement assessment, where your compensation patterns lie, what might be driving some of the issues you’ve had, and all of your modifiable lifestyle factors. How is your sleep? Your nutrition? How are your relationships? How is your stress management? If your therapist is missing these details, they are missing a huge element of helping you heal.
2. Practicing what they preach
You deserve a physical therapist who practices what they preach, whether that’s movement, balance, or exercise. They should be a health leader, educator, and movement specialist, and because of that, they have an obligation to be able to do the things that they are recommending that you should do.
3. 1-on-1 care
It is hard to find 1-on-1 care in today’s healthcare environment. I worked in the outpatient practice for eight years, so I understand a busy outpatient setting, and unfortunately, the demands of insurance companies are dictating this. However, you deserve to be able to be the only person in the room, to be listened to, and to have your therapist understand your diagnosis, prognosis, underlying causes, current concerns, goals, and plan of care without being pulled in a million directions. One-on-one care is extremely important, whether that’s 30-minute sessions or 60-minute sessions.
4. Someone who will look at you as a whole person
You should expect someone who listens to your story and understands that you are not a “shoulder problem,” you are not a “hip injury,” and that you are a person; you are human with a story and emotions and thoughts and all the things that make you wonderful. So, make sure that someone is looking at you as a human with a beautiful story, not just an injury.
5. Mindful and intentional movement
You should expect a therapist to help you perform mindful, intentional movement to help guide you to move with interoception, internal awareness of self, and to be able to understand movement quality, as opposed to high-volume exercises with poor form. As movement educators, one of the greatest gifts we can share with you is to help you move your body the way it was intended to so that you can continue to do the things you love.
What you shouldn’t expect from physical therapy
What are some of the things that you should not expect from physical therapy? This is equally as important.
1. You should not be on things that will not help you get well
You should not be on hot packs, cold packs, electrical stimulation, ultrasounds, or other modalities that aren’t helping you get well. They are sometimes time-savers for the therapist, but they are not actually creating better movement in your body. They’re not getting to the root of your issue. They are not moving you forward, and you want to be able to maximize your time spent in physical therapy.
2. You shouldn’t be warming up on machines
You don’t want to get to physical therapy and go on the treadmill or bike to warm up for 10 or 15 minutes—you want to learn how to move your body. Every minute counts!
3. You shouldn’t be on tons of band exercises
You should not be going through tons and tons of band exercises with poor form without guidance. Especially when you feel like you are going through the motions and you could do this at home.
If you feel like you could do that at home, that’s your first sign that this is not a good fit.
I want everyone to believe in physical therapy. We have an amazing opportunity to share with you the gift of movement.
In summary, when you think physical therapy is a waste of time, you’re put on machines and lots of modalities, and you feel like you are competing for your PT’s attention, you deserve better.
Please make sure to find a great physical therapist in your area who does one-on-one care, looks at you as the whole person, that addresses potential root causes of your injury or your pain or any other issue that you might be experiencing.
If you need help, please reach out to us, we do virtual and in-person care, and we perform holistic physical therapy. Schedule your evaluation here: https://p.bttr.to/3qHXz8i
If it was helpful, give it a like, share it, and subscribe to our YouTube channel, The Movement Paradigm, for weekly tips on mindset, nutrition, and movement.
Because of the anatomy of the vagus nerve, salivating can be an extremely effective technique for calming the nervous system.
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Anatomy
The vagus nerve exits the brainstem and as it exits, it branches into the ear and into the throat—the pharyngeal branch of the vagus nerve.
Why perform this exercise?
Ultimately, we are stimulating the pharyngeal branch of the vagus nerve. There are three types of salivary glands—the parotid, submandibular, and sublingual. When you are able to generate a copious amount of saliva, you are, in fact, stimulating the vagus nerve and in a parasympathetic state.
If you’re not able to do that, then that might be indicative that you are not in a parasympathetic state; perhaps you’re in a fight/flight or freeze state. Whether you are actually salivating or bathing your tongue in your saliva, you will ultimately bring yourself to a parasympathetic state.
How to perform the exercise
To perform this exercise, think of something that will stimulate saliva. For example, you can think of a juicy lemon. Then, you can begin to bathe your tongue in the saliva.
Once you do that, wait patiently until whatever response you may have—that could come in a swallow, which is a response of your nervous system of relaxation. You could also simply feel relaxed and calm.
Everyone may have a unique response, but this can be an effective technique to bring yourself to a parasympathetic response.
If this was helpful, make sure you give it a like, give it a share. Please check out all the other vagus nerve hacks that may be able to help you self-regulate so to be able to take control of your nervous system.
Do you suffer from acid reflux, and you’re trying to figure out how to manage your condition? Many factors go into this, but today’s focus is on a visceral release for your gastroesophageal junction that may, in fact, help relieve your symptoms.
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It’s important to remember that when we are in a stressed state, we have blood flow that’s moving away from the digestive tract. To be able to digest optimally, we have to be in a parasympathetic state, i.e., rest and digest.
Stimulating the vagus nerve via the digestive tract by performing visceral releases can be a great way to manage and treat your condition.
The gastroesophageal junction connects the esophagus to the stomach. The esophagus, stomach, and the rest of the digestive tract are innervated by the vagus nerve. This junction itself regulates the food and fluid that is moving from the esophagus to the stomach. This is a very important function because this is one of the things that can contribute to acid reflux. From an anatomical perspective, the esophagus passes right through the diaphragm. As you’re performing the exercise, diaphragmatic breathing is very important before, during, and after to be able to calm the nervous system down and optimize esophageal mobility. If the diaphragm is restricted, then that means it could compress the esophagus as well.
To perform this technique:
To find the location, move down the sternum and under the xiphoid process. Perform this exercise lying down and while you gently press into the tissue. You might already feel some tenderness, which is quite common and normal.
Once you’ve assessed the tissue, then traction the tissue down and to your left towards the stomach. Once you’re there, perform your diaphragmatic breathing. As you inhale, you’re creating resistance against the tissue. As you exhale, move down and out while tractioning the tissue more. Perform this until you feel a release or until the tissue begins to feel more relaxed. You might also have another response in your nervous system, such as a sigh, swallow, or yawn. However, you will feel the tissue relax and feel not as tender. Those are all positive signs that you’re performing the technique properly.
Perform this in-between meals. You don’t want to do it immediately before or after a meal. You can perform this exercise right before bed or in the morning.
Make sure you speak to a medical provider if you are dealing with a chronic condition to make sure this is an appropriate technique for you. Always be gentle and intentional, and never aggressive.
Please make sure to check out all of our other vagus nerve hacks that can help you optimize your health and longevity. Make sure to give this a share and subscribe to our YouTube channel, The Movement Paradigm for weekly tips on mindset, nutrition, and movement.
