How to Use Your Nerves To Calm Yourself

Vagal stimulation maneuvers work best for anxiety you feel in your body, like heart racing, body sweating, or feeling light-headed. But you don’t have to be in the throes of a panic attack to do it. You can do it if you’re feeling tense and want to do a reset. Watch the video for 5 things you can do to stimulate your vagus nerve.

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References for the video
Lin IM, Tai LY, Fan SY. Breathing at a rate of 5.5 breaths per minute with equal inhalation-to-exhalation ratio increases heart rate variability. Int J Psychophysiol. 2014 Mar;91(3):206-11.

Russo MA, Santarelli DM, O'Rourke D. The physiological effects of slow breathing in the healthy human. Breathe (Sheff). 2017;13(4):298-309.

Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.

[TwistedOnyx]

This woman is intelligent, yet humorous on a subtle level. I love it.

[emilyfarfadet]

The humming is an interesting wrinkle.
As a child I used to do that compulsively when a panic attack hit. Then adults told me to cut it out.
Shows what they know.

[farzankhan]

1-deep breathing (6-8 per/min)
2-humming
3-splashing cold water /cold compressed
4-valsava maneuveur
5-hold your breathe(for few sec)

[bellaevans]

When I read the comments, it made me feel that I'm not alone, nobody can really know about these things, until they experience it them selves, , thank you so much for this video, I so much needed this

[skinnypete]

I can no longer afford therapy so I can’t tell you how grateful I am for your channel. Thank you for helping ❤️

[anythinggoes]

Hi Dr Marks. I just wanted to let you know that you've calmed down a significant amount of my anxiety attacks over the last year or so. You have a calming ambiance to you which is perfect for your career in psychiatry.

[harvelle]

I would like to see a video on “Passive Aggressive Behavior”, and how to respond to such behavior. Thank you Doc!!!

[TTKak]

Have panick attacks everyday and feel like I’m dying. This 1 video has helped me more than years of many different councilors. To anyone suffering. You’re not alone. Heart racing. Feeing out of body. Etc. you’re not crazy. Stay strong. Let’s overcome this. 💚

[stephanies.]

I need this so much this morning!!! Thank you Dr. for always helping and educating us!!

[nicolestewart]

This is perfect right now. Have depression and I've been highly anxious for 4 days. Not sleeping or eating well. Thanks doctor I'm trying this from my bed

[GarySwaby]

I have sickle cell anemia and have years of built up trauma. I suffer with anxiety and depression regularly as I get older. Just wanted to say that this channel has helped me more than any therapist has before. Thank you, Doctor!

[Imtrying_girl]

Can you talk about people who forget to breathe? And tips on how to remember to breathe? I have a lot of anxiety and I find myself holding my breath a lot and I don't realize it. Which obviously in turn makes my anxiety worse and sometimes turns into a panic attack.

[BuzzKillington]

I’ve become disillusioned with taking meds on a daily basis for my anxiety over the last few years due to all the side-effects. It’s nice to have some natural ways to calm down quickly.

[paulm]

I got recently diagnosed with bi polar type 1, I swear your videos have helped me so much Dr God bless you from the United kingdom .

[sade]

Maybe this explains why singing seems to calm my anxiety. I've also hummed when anxious, and in hindsight that was actually effective--in the moment it was just a thing that I just happened to do.

[killerpussy]

😳 I just did the blowing my nose thing and then the humming with an expression similar to yours and instantly the hair on my entire body stood up. I usually get such intense responses only from acupuncture. That's amazing! Thank you so much for all your hard work that you do to help the world - you ARE helping the world. 🥰

[Cats_Cradle_]

I find myself taking a deep breath, and humming on the exhale whenever I'm having intrusive thoughts

[lucidthomas]

Not an expert but anxious person whose used a lot of breathing techniques and has a few tips if it doesn't seem to be working right away: focus on the transition from in breath to out breath. Sometimes you're tensing up around this part without realizing, so making a point to have smooth transitions is very helpful. And my second tip is that forcing yourself into deep breaths instantly isn't always what you need, sometimes I've found I need to let my body naturally hyperventilate for a few breaths and then it will steady out into longer breaths. Focusing on your breath but letting it naturally occur might be hard if you haven't practiced, but it's helped me a lot.

[wendio]

Deep breathing really helps me with anxiety. Especially when I also feel nauseous. Cold showers also are brilliant if migraine is brought on by anxiety. There's some really good advice advice here Dr T. Thanks so much ☺

[elizabethharbison]

As a mom with young children this is so crucial for me to learn!!