Vagus Nerve Reset - Quickly Stop Stress & Anxiety

Do you suffer from stress and anxiety? Can one negative event sometimes spin you out for the whole day? Maybe someone cuts you up in traffic, you get a negative comment on a social media post, or someone from your past sends you a text message and suddenly you're ruminating and worrying, and you just can't snap out of it? If this sounds familiar, you might be suffering from what's referred to as low vagal tone and resetting your vagus nerve could help.

In this video we'll talk about vagal tone and some vagus nerve reset exercises that you can use at home to help you find more emotional balance.

VIDEO CONTENTS
00:00 Stress and Anxiety
00:42 Safety Disclaimer
00:57 Vagal Tone and the Autonomic Nervous System
02:52 How to Achieve High Vagal Tone
03:21 Vagus Nerve Resetting Exercises
03:27 Cold Therapy
05:38 Modified Valsalva Maneuver
07:55 Balloon Breathing

DISCLAIMER – Some of these exercises deliberately change your blood pressure. So, if you have hypertension, heart disease, or glaucoma, please check with your doctor first. Please do not use this video to diagnose or treat an illness or injury. Always check with a trusted healthcare provider before starting any self-care routine.

ANATOMY
Your autonomic nervous system has two main branches – your sympathetic nervous system (fight-or-flight), and parasympathetic nervous system (rest and digest). Your vagus nerve – your body’s 10th cranial nerve, which travels from your brain throughout your thoracic cavity – is largely responsible for your parasympathetic nervous system response.

Anxious people often struggle to activate their parasympathetic nervous system response in difficult situations. This is known as having low vagal tone. Someone with high vagal tone also feels the initial stress, but they are able to self-soothe and get on with their day, unlike someone with low vagal tone who may ruminate over a difficult event or situation for much longer. We can't bulletproof ourselves against negative stimuli, but we can balance our nervous systems so that we respond rather than react when faced with them.

Good sleep, health, and exercise are all beneficial for promoting high vagal tone, but there are also some medically backed tricks that can be really effective for resetting yours in the short term.

COMMON SIGNS OF LOW VAGAL TONE
1) Feeling anxious and stressed
2) Feeling overwhelmed with worry
3) Feeling wired but tired

3 EXERCISES WE'LL LEARN
1) Cold Therapy
2) Modified Valsalva Maneuver
3) Balloon Breathing

WANT MORE?

RESEARCH REFERENCED


Got a question? Please post down below.

#VagusNerve #VagusNerveExercises #VagalTone

[YOGABODY.Official]

Let me know if these exercises are helpful for you! PDF is in the description. Thanks for watching! - Lucas @ YOGABODY

[m.thompson]

Have watched many vagus nerve videos and this is by far the best. No extraneous chatter; it gets right to the three techniques with concise explanations. Timer showing heart rate was a bonus. Recently diagnosed with Complex PTSD; suffered over 60 years. Trauma from physical/emotional childhood abuse and years of domestic partner violence. Diagnosis from trauma professional helped explain what have endured but needed something beyond CBT, EFT and EMDR for the neurological symptoms from flashbacks and moments of dysregulation. This helps to reset. Thank you so much.

[monikakrall]

For autistics, aspergers, vagus nerve exercises are very helpful, I do them daily .:)

[girlwithflowers]

Wow, the cold pack trick is insane. The ONLY thing that has ever helped me during a panic attack has been to wash my face, neck and chest with very cold water! I've been doing it intuitively without understanding why or if it actually helps. Now I know. Thank you!

[lisr]

I have SVT “supraventricular tachycardia” for 20 years and I eventually listened to by body to discover these techniques on my own. (There was no YouTube and back then my doctors laughed when I suggested maneuvers to restart the heart) But I am so happy to see you make these videos and I also share these powerful techniques. They seem silly but are actually harnessing deep responses. ❤️

[forisma]

5:55 Valsava maneuver
6:41 performing Valsava maneuver
8:11 balloon breathing 9:19 15 sec on 30 sec break 4 times
8:29 performing balloon breathing

[mackfly]

As a 25 year old with PTSD; this helps me get through my mornings thank you!

[quickpstuts]

The technique at 5:44 is gold for people who have chronic fast heart rates due to anxiety. My resting heart rate is always in the 80s and sometimes upper 90s due to stress. Sometimes it affects sleep so that technique was really helpful. Saw a big difference after the 3rd time in a row.

[vargasfam.]

I asked the universe for this kind of help and here I am watching you, thank you for the info!

[joannesmith]

I also found a video to take a deep breath and hum long long long through vibrating lips … until lungs emptied and then push more with stomach ..it really helps me with the anxiety of going through cancer appointments and surgeries prep… I used to do this sitting at traffic lights going to Medical appointments to try and calm the want to run away from them.

[bliss]

I lost my mom during the lockdowns in nursing homes, back in Aug 2020 (NewYork). I was diagnosed at a younger age with SDD from previous traumas. This video has been a saving grace for me, as I thought I had a major physical issue with my heart. Had multiple visits to ER/GP/Cardiac for events that started in late May. I want to truly, from the bottom of my heart, thank you so very much for this insight on how to keep my panic attacks under control. I appreciate seeing the comments for other whom this has helped, and will look forward to your content for years to come. Thank you again, truly, thank you.

[gudspellar]

Thank you for presenting this in a scientific manner. You stick to simple things that work and don't jump off into energies and chakras. Yoga has so many health benefits it should be a part of school from grade 1 on. One class of Yoga or a western version teaching kids to pay attention to their bodies.

[Corksy]

I just tried the air holding thing while using my fitband to monitor things. Stress went from high to rest in about 2 minutes. I don't think I have ever seen "rest" on my bracelet while being awake. Usually it's just "low". I will definitely try this out whenever I am stressed or anxious for no reason. Thanks for the exercise!

[silviaschellworth]

If you Vagus Nerve issues I would also recommend taking a "B12" supplement as you most likely are lacking this in your body which can lead to extremely painful nerve damage. I am talking from experience and it healed my issue within 1 week of taking B12 daily. 🙃

[Branman]

I love this and as a former EMT we have done that maneuver a few times. We also do isometric and orthostats to see where someone's blood pressure is. I love that you know human physiology and how it works. Keep up the great work!

[gustafandersson]

I have to say that this modified valsalva maneuver has already changed my life in order to get out of the terrible trembles and racing heart rate I get from anxiety. I do not understand how no doctor or nurse has recommended it to me before but super glad I clicked this recommended video. Because it was exactly this fix I was looking for. I have asked for this kind of remedy for years. It removes the trembles and makes the heart rate return to its unnoticeable state again to get out of the anxiety loop.

[forestgreen]

i have been writing my last will & testament for years -- THANK YOU FOR EXPLAINING WHY ! ! !

[DansBasement]

The valsalva maneuver has helped me so much with my anxiety and palpations. Thank you from the bottom of my heart, honestly.

[lizrichard]

I was so stressed and had major tension in most of the muscles in my occiput, (back of head) my whole neck, shoulders, down to my rib cage. Out of desperation went to you tube and found this video and did the Modified Valsava Maneuver lying down with my feet and legs propped up high, and after the 2nd one, wow ! I felt a total sense of relief and relaxation! Thanks a million! ❤

[CallMeRB]

Currently suffering from neurological symptoms due to covid, anxiety through the roof in a way I’ve never felt before - feeling completely different. This video was recommended to me while I go through my mental recovery and I must say it really helps making me feel like my old mental self. Holding my breath and pushing through the stomach has helped the most!