Are you experiencing gas, bloating, indigestion, bowel irregularities, or feelings of anxiety, depression, or irritability? The side-lying visceral release technique is a powerful vagus nerve hack that can provide relief from gastrointestinal symptoms and nervous system regulation by stimulating the viscera and sending sensory information from the vagus nerve to the brain.
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What is the Side-Lying Visceral Release?
This technique is beneficial for addressing issues related to nervous system dysregulation and gut health. It’s particularly effective when done before bedtime, as it helps down-regulate your nervous system, promoting relaxation. Begin on your left side and then switch to your right to support the natural digestion process.
How to Perform the Side-Lying Visceral Release Technique
To perform this exercise, you’ll need a small ball—such as a Coregeous Ball, RAD Ball, or even a rolled-up towel or pillow. Follow these steps:
- Lie on your left side: Take a few deep breaths to settle in.
- Position the ball: Place it between your pelvis and rib cage. Adjust it according to your anatomy, allowing the tissue to gently drape over the ball.
- Relax: Focus on letting your skin, fascia, and organs completely relax over the ball. For best results, use your hand to maintain direct contact with the skin of your abdomen.
- Interoception: Spend one to two minutes in this position, tuning into the sensations in your body. Pay attention to the relaxation of the tissues and your overall physical sensations.
Eighty percent of the sensory information from the viscera is transmitted to the brain via the vagus nerve. By practicing this technique, you may activate a relaxation response and potentially release acetylcholine, a neurotransmitter that promotes calmness. After completing the exercise, lie on your back with your knees bent, and take a moment to reflect on your physical sensations, emotions, and thoughts.
Share Your Experience
Give this technique a try and let us know how it goes! We’d love to hear your comments and experiences. If this was helpful, please give it a like, share it, and 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.
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