filmov
tv
Breathing Exercise for Vagus Nerve Stimulation
Показать описание
Your breath is intimately connected to the vagus nerve, a key player in the parasympathetic nervous system that helps regulate rest and relaxation responses in the body.
The connection between the breath and the vagus nerve is particularly interesting because the vagus nerve carries signals from the brain down to the body, as well as from the body up to the brain. This means that how you breathe can influence your brain and your thoughts, and vice versa.
When the vagus nerve is stimulated through deep breathing exercises, one of the ways you can tell is by checking for a phenomenon called respiratory sinus arrhythmia (RSA). RSA is a natural variation in heart rate that occurs with each breath you take. When you inhale, your heart rate speeds up slightly, and when you exhale, it slows down.
During deep breathing exercises, this pattern of heart rate variability becomes more pronounced. You may notice that your heart rate becomes slower and more regular as you breathe deeply and evenly. You may also notice that you feel more relaxed and calm, as your body enters a state of rest and recovery.
Most deep breathing exercise can stimulate the vagus nerve, but I came across 2 studies where they had the patients breathe in a pattern that produce measurable vagus nerve stimulation.
The breathing pattern they used in the studies is 4-4-6-2
- inhale 4 seconds
- hold 4 seconds
- exhale 6 seconds
- hold 2 seconds
I hadn't heard of this breathing pattern before, so I was excited to try it.
Try it out and let me know what you think!
References:
Vagal Mediation of Low-Frequency Heart Rate Variability During Slow Yogic Breathing
Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression
0:12:45
Breathing Exercises for Vagus Nerve Stimulation
0:20:00
Breathing Exercise for Vagus Nerve Stimulation
0:03:08
Breathing Exercise to stimulate the Parasympathetic Nervous System and help Anxiety #grounding
0:04:34
My New Favorite Vagus Nerve Exercise for Anxiety or Trauma Recovery - The Voo Breath or Foghorn
0:17:37
Breathing Exercise For Depression And To Help Regulate Emotions I Vagus Nerve Extended Exhales
0:06:45
Vagus Nerve: Breathing for Relaxation
0:08:45
Five Minute Vagus Nerve Breathing Technique
0:12:11
Vagus Nerve Activation | 10 Minute Daily Routines
0:27:37
Hack Your Nervous System for Lasting Success
0:03:13
How Stimulating the Vagus Nerve Can Reduce Inflammation
0:05:33
Breathing Reset to Calm the Vagus Nerve...
1:16:08
Vagus Nerve Hacks: Powerful Techniques to Enhance Health and Well-Being
0:09:42
5 Minute Vagus Nerve Reset | Stop Anxiety Fast
0:05:20
How to Reset Your Vagus Nerve...This Will Change Your Life! Dr. Mandell
0:11:59
Mindfulness Exercise: Vagus Nerve Reset
0:03:40
Exhale and Stop Stress: Breathe Out, Stimulate Vagus Nerve, and Calm Quickly
0:01:00
Vagus Nerve Exercise To Rewire Your Brain and Reduce Anxiety in 1-Minute (MSc)
0:20:43
15 Minute Parasympathetic Breathwork For Stress & Anxiety I Pranayama
0:11:59
Vagus Nerve & Breathing Exercises for Your Pelvic Floor | GAMECHANGER!
0:02:46
Humming for Vagus Nerve Stimulation and Nitric Oxide Production
0:09:52
Vagus Nerve Reset - Quickly Stop Stress & Anxiety
0:05:41
Vagus Nerve Reset To Release Trauma Stored In The Body (Polyvagal Exercises)
0:16:47
Vagus Nerve (NSDR) Guided Session To Rewire Your Brain
0:05:59
Vagus Nerve: 5 Minute Guided Non-Sleep Deep Rest (NSDR)
Комментарии