{"id":152205,"date":"2024-03-03T14:48:49","date_gmt":"2024-03-03T19:48:49","guid":{"rendered":"https:\/\/effectsofanxiety.net\/archives\/152205"},"modified":"2024-03-03T14:48:49","modified_gmt":"2024-03-03T19:48:49","slug":"parasympathetic-response-train-your-nervous-system-to-turn-off-stress-anxiety-skills-11","status":"publish","type":"post","link":"https:\/\/effectsofanxiety.net\/archives\/152205","title":{"rendered":"Parasympathetic Response: Train Your Nervous System to Turn off Stress: Anxiety Skills #11"},"content":{"rendered":"
https:\/\/www.youtube.com\/watch?v=8FpKpW0EhYo<\/div>In this episode we’re going\u00a0 to talk about your vagal tone.00:00:02<\/a> So in a previous episode we talked about\u00a0 four self-regulatory techniques that\u00a0\u00a0 help trigger the parasympathetic\u00a0 response in our nervous system.00:00:17<\/a> That’s the calming reaction that our nervous\u00a0 system has to balance out the sympathetic response which is the alerting fight flight\u00a0 or freeze response. In this episode we’re going to talk about a few more\u00a0 things that we can do to calm our brain. One of the first things that comes\u00a0 to mind is meditative breathing so long deep intentional breathing now This helps trigger that calming\u00a0 reaction and people have been\u00a0\u00a0 doing it for thousands of\u00a0 years for that very reason.00:00:45<\/a> When you breathe out with a\u00a0 long exhale you may notice an\u00a0\u00a0 increased production of Saliva in your mouth. Now That’s a parasympathetic response. A lot more\u00a0 people are familiar with the sympathetic response Which is a dry mouth. So meditative\u00a0 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\u00a0 in upcoming episodes. Laughter\u00a0\u00a0 is another technique that helps\u00a0 trigger the parasympathetic response So try and find a way to laugh every day even\u00a0 if it’s watching dumb cat videos on YouTube. I’m going to put a link to my favorite\u00a0 down in the description so check that out. Another way to foster your vagal tone Which is the strength of your vagus\u00a0 nerve is to listen to your biorhythms.\u00a0\u00a0 So that means going to sleep when you’re tired, Waking up when you’re refreshed,\u00a0 eating when you’re hungry,\u00a0\u00a0 stopping when you’re full.\u00a0 These sort of biorhythms naturally help the body\u00a0 restore its nervous system and function at its optimal level. We\u00a0 all know how crappy we feel when\u00a0\u00a0 we don’t have enough sleep and how it affects our emotional reactions.00:01:50<\/a> Multitasking is something our brains\u00a0 are not very well developed to do So mono-tasking is a way that\u00a0 helps calm the brain. Doing one Task at a time and doing it slowly so\u00a0 doing one slow thing a day something that’s calming and slow and peaceful. For\u00a0 example sitting down and petting a dog or or taking a slow walk, looking at the sunset or\u00a0 doing some knitting or crocheting whatever it Is that you like to do.00:02:17<\/a> But just do it slowly without rush. That helps\u00a0\u00a0 trigger that vagal response. Social\u00a0 connection also helps trigger that parasympathetic response so hugging someone, interacting in a positive way,\u00a0\u00a0 reaching out and connecting. That all\u00a0 helps soothe the mind and foster calmness. Anything we can do to take care\u00a0 of our body also helps relieve\u00a0\u00a0 that sympathetic stressed-out,\u00a0 stored up, pent-up energy, so stretching like just stretching\u00a0 out your muscles is a Helpful way to release that tension\u00a0 and trigger that calming reaction as\u00a0\u00a0 well as getting a massage or\u00a0 any kind of physical activity really can be very helpful. Another weird thing\u00a0 that triggers the parasympathetic response is Standing on your head Now this puts extra pressure on\u00a0 the heart which causes the heart\u00a0\u00a0 to reacts differently and long story\u00a0 short it triggers that vagal nerve.00:03:08<\/a> Messaging to the body to slow\u00a0 down and calm down so you can\u00a0\u00a0 give that a try go try standing on your head.00:03:15<\/a> It’s important to remember that\u00a0 none of these techniques are\u00a0\u00a0 going to solve your problems. The\u00a0 purpose behind these techniques is Calming you down So that you can solve your problems if we use\u00a0 these anxiety reducing techniques as a distraction from our problems or from our anxiety,\u00a0\u00a0 in the long run our anxiety is going to stay.\u00a0 So it’s really important to find out the Function behind your emotions\u00a0 what they’re trying to tell you\u00a0\u00a0 and then meet their needs. We’ll talk\u00a0 more about this in upcoming videos. Make sure you’re not using these techniques as an\u00a0\u00a0 attempt to control or force\u00a0 your emotions to change as That can often make things worse what we’re\u00a0\u00a0 really trying to do is foster the\u00a0 calm part of your nervous system That’s already there. Hope this was\u00a0 helpful. Thanks for watching and take care
Source : Youtube<\/a><\/div><\/div>","protected":false},"excerpt":{"rendered":"

https:\/\/www.youtube.com\/watch?v=8FpKpW0EhYoIn this episode we’re going\u00a0 to talk about your vagal tone.00:00:02 So in a previous episode we talked about\u00a0 four self-regulatory techniques that\u00a0\u00a0 help trigger the parasympathetic\u00a0 response in our nervous system.00:00:17 That’s the calming reaction that our nervous\u00a0 system has to balance out the sympathetic response which is the alerting fight flight\u00a0 or freeze … Continue reading Parasympathetic Response: Train Your Nervous System to Turn off Stress: Anxiety Skills #11<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":152206,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[96],"tags":[],"class_list":["post-152205","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tech"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/effectsofanxiety.net\/wp-content\/uploads\/2024\/03\/1709495329-maxresdefault.jpg","_links":{"self":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/152205","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/comments?post=152205"}],"version-history":[{"count":0,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/152205\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media\/152206"}],"wp:attachment":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media?parent=152205"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/categories?post=152205"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/tags?post=152205"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}