Have you heard of Vagal Nerve Training?
I knew a little bit but then I stumbled on this video and the information below and now I have decided to add these two training methods to my weekly practice.
I can’t wait to teach my clients this amazing technique.
When I started researching the best way to decrease stress I found that breathwork plays an important part.
As I read through several different descriptions of just how to do Vagal Breathing I found the best one so I quoted it below.
This breathwork is said to help increase the feeling of peace and calm.
Latest research shows that Vagal stimulation has a positive response with Rheumatoid Arthritis, all digestive disorders including Crohn’s , IBS, and diverticulitis, autoimmune disorders including M.S., fibromyalgia, Lupus, Chronic Fatigue, PTSD, Epilepsy, Alzheimers, Parkinsons, anxiety attacks and heart arrhythmia.
Vagal Breathing enhances vagal tone, just 5 minutes a day can make a huge difference. 11 mins a day will balance the endocrine system.25 mins a day will balance blood pressure.
Sit comfortably in a warm room or cover yourself with a blanket.
Pick a hand position that feels right
Close your eyes and observe your natural breath.
Allow your lower belly to expand on the inhale and let your lower belly sink back towards your spine on the exhale. (Continue with this step until it feels easy and natural)
Gently and lightly inhaling through the nose, belly expanding, exhaling through the mouth belly relaxing.
As you inhale through the nose create ujjayi breath or ocean breath by drawing the breath to the back of the sinus cavity.
Exhaling through the mouth with a soft “haaa” sound like you are misting your glasses to clean them.
Creating sound stimulates the Vagal system as does listening to the sound you are making.
Keep the length of the inhale the same and allow the exhale to become longer than the inhale. (this is the key and the short version that can be done during other activities)
At the top of the gentle inhale pause your inhalation for about three seconds. (Breath retention stimulates the Vagal system)
then slowly exhale the breath out through the mouth allowing the exhalation to lengthen as you relax. When you get to the bottom of the exhale coast for a few seconds or as long as what is comfortable. (This time will increase as you relax)
Gently open your eyes 1/10th and focus on a point in front of you on the floor. Try to keep the eyes still.
Continue with the breath pattern.
Close your eyes and return to natural breathing. (This allows the vagal system to reset)
Wait a few minutes before opening your eyes. Notice any changes internally and externally.
With regular Vagal Breathing practice people report being calmer, more focused, healthier, happier, lighter and pain free. This technique can also be done reclining, or propped up on pillows. Reclining version will help people to fall asleep and is particularly effective to fall back asleep after waking during the night.https://bodymindcentre.com/news-2/vagal-breathing-technique/
Which method are you going to try?
The exercises, the wave watching, or the breathwork?
They all will work to help you feel happier and calmer. Give it a try now.