Parasympathetic Response: Train Your Nervous System to Turn off Stress: Anxiety Skills #11

https://www.youtube.com/watch?v=8FpKpW0EhYo
In this episode we’re going  to talk about your vagal tone.
00:00:02
So in a previous episode we talked about  four self-regulatory techniques that   help trigger the parasympathetic  response in our nervous system.
00:00:17
That’s the calming reaction that our nervous  system has to balance out the sympathetic response which is the alerting fight flight  or freeze response. In this episode we’re going to talk about a few more  things that we can do to calm our brain. One of the first things that comes  to mind is meditative breathing so long deep intentional breathing now This helps trigger that calming  reaction and people have been   doing it for thousands of  years for that very reason.
00:00:45
When you breathe out with a  long exhale you may notice an   increased production of Saliva in your mouth. Now That’s a parasympathetic response. A lot more  people are familiar with the sympathetic response Which is a dry mouth. So meditative  breathing long slow out-breath. Now on that note Mindfulness and meditation is also very helpful in triggering the parasympathetic nervous system And we’ll talk more about that  in upcoming episodes. Laughter   is another technique that helps  trigger the parasympathetic response So try and find a way to laugh every day even  if it’s watching dumb cat videos on YouTube. I’m going to put a link to my favorite  down in the description so check that out. Another way to foster your vagal tone Which is the strength of your vagus  nerve is to listen to your biorhythms.   So that means going to sleep when you’re tired, Waking up when you’re refreshed,  eating when you’re hungry,   stopping when you’re full.  These sort of biorhythms naturally help the body  restore its nervous system and function at its optimal level. We  all know how crappy we feel when   we don’t have enough sleep and how it affects our emotional reactions.
00:01:50
Multitasking is something our brains  are not very well developed to do So mono-tasking is a way that  helps calm the brain. Doing one Task at a time and doing it slowly so  doing one slow thing a day something that’s calming and slow and peaceful. For  example sitting down and petting a dog or or taking a slow walk, looking at the sunset or  doing some knitting or crocheting whatever it Is that you like to do.
00:02:17
But just do it slowly without rush. That helps   trigger that vagal response. Social  connection also helps trigger that parasympathetic response so hugging someone, interacting in a positive way,   reaching out and connecting. That all  helps soothe the mind and foster calmness. Anything we can do to take care  of our body also helps relieve   that sympathetic stressed-out,  stored up, pent-up energy, so stretching like just stretching  out your muscles is a Helpful way to release that tension  and trigger that calming reaction as   well as getting a massage or  any kind of physical activity really can be very helpful. Another weird thing  that triggers the parasympathetic response is Standing on your head Now this puts extra pressure on  the heart which causes the heart   to reacts differently and long story  short it triggers that vagal nerve.
00:03:08
Messaging to the body to slow  down and calm down so you can   give that a try go try standing on your head.
00:03:15
It’s important to remember that  none of these techniques are   going to solve your problems. The  purpose behind these techniques is Calming you down So that you can solve your problems if we use  these anxiety reducing techniques as a distraction from our problems or from our anxiety,   in the long run our anxiety is going to stay.  So it’s really important to find out the Function behind your emotions  what they’re trying to tell you   and then meet their needs. We’ll talk  more about this in upcoming videos. Make sure you’re not using these techniques as an   attempt to control or force  your emotions to change as That can often make things worse what we’re   really trying to do is foster the  calm part of your nervous system That’s already there. Hope this was  helpful. Thanks for watching and take care
Source : Youtube

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Leaman Ralph

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