#vagal tone

[holisticalameda]

It's been quite awhile since we posted a Dropbox meditation or shared one of any kind! But here's one at last - and worth your while. It's a Vagus Nerve Meditation, meant to help tone this nerve, also known as the Tenth Cranial Nerve. Also known as "the wandering nerve', this nerve is the longest in our bodies and being able to tone it, as it affects so many organs, is key to mastering optimal health. More information about anatomy and effects in this 12 minute meditation created by Barbara, a Holistic Alameda contributor and a regular meditator. This is a shorter version and of less sonic quality (to be able to fit on Tumblr) than the one we've got in Dropbox which also includes extra soundbath. You can hear the higher quality and longer version at: https://www.dropbox.com/scl/fi/0kawl86seh7kuzhzr1bi2/VAGUS-NERVE-MEDITATION.mp3?rlkey=hknazj9pefbko5heyxc14g60c&st=hezxn5bk&dl=0

[yogaindepth]

patajali yoga sutras to achieve balance of mind

THE OBSTACLES IN GETTING TO A EQUINIMOUS BALANCED MIND -

THE FIVE OBSTACLES विक्षेपों DISTRACTION

THE OBSTACLES TO BE REMOVED WITH PRACTICE

चित्त-प्रसादनम् WE get a purified or happy mind .

The mind becomes purified by cultivation of feelings of friendship, mercy, gladness and indifference respectively towards happy, unhappy, good and evil creatures

video 1

Video 2

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[covid-safer-hotties]

An interesting perspective article about Long Covid

Should we be fighting gene damage instead of individual symptoms?

The pathogenesis of long COVID (LC) still presents many areas of uncertainty. This leads to difficulties in finding an effective specific therapy. We hypothesize that the key to LC pathogenesis lies in the presence of chronic functional damage to the main anti-inflammatory mechanisms of our body: the three reflexes mediated by the vagus nerve, the hypothalamic-pituitary-adrenal (HPA) hormonal axis, and the mitochondrial redox status. We will illustrate that this neuro-endocrine-metabolic axis is closely interconnected and how the SARS-CoV-2 can damage it at all stages through direct, immune-inflammatory, epigenetic damage mechanisms, as well as through the reactivation of neurotropic viruses. According to our theory, the direct mitochondrial damage carried out by the virus, which replicates within these organelles, and the cellular oxidative imbalance, cannot be countered in patients who develop LC. This is because their anti-inflammatory mechanisms are inconsistent due to reduced vagal tone and direct damage to the endocrine glands of the HPA axis. We will illustrate how acetylcholine (ACh) and cortisol, with its cytoplasmatic and cellular receptors respectively, are fundamental players in the LC process. Both Ach and cortisol play multifaceted and synergistic roles in reducing inflammation. They achieve this by modulating the activity of innate and cell-mediated immunity, attenuating endothelial and platelet activation, and modulating mitochondrial function, which is crucial for cellular energy production and anti-inflammatory mechanisms. In our opinion, it is essential to study the sensitivity of the glucocorticoids receptor in people who develop LC and whether SARS-CoV-2 can cause long-term epigenetic variations in its expression and function.

[heartlaboratory]

Toghether with friends she's exploring a cave they found while trekking on a mountain nearby the city where they live. After a couple of turns she gets separated from the group, nothing too concerning, she's an experienced mountaineer and she'll be able to find the way back easily. The only problem are the wild animals that, especially in this period, can be find quite often here and there and a cave can be a perfect place for these encounters. "Well, I must be very unlucky to find a predator right now. We also made a lot of noise... they'd be all hidden deeper or escaped." She thinks to herself trying to calm down. After a couple of minutes, still walking down the cave, right after a corner, some meters ahead of her, something capture her attention: a couple of sparks shine in the dim light, close enough to be the eyes of a medium sized mammalian. A cascade of events as old as life itself is triggered inside her body. Recognised even by Charles Darwin and precisely defined by Walter Bradford Cannon 200 years ago, it's a physiological very complex reaction activated in the presence of a threat, an attack or generically when survival is put at risk. It is known as the Fight or Flight Response.

What can be the shape (or something that can remind) a mountain lion, a wolf or a bear travels as light through her eyes and as a nervous impulse it reaches her visual cortex, in the posterior part of her brain. Here the impulse is processed through a very complex network of connections between her neurons and sent to other areas of the brain to make her aware and conscious of what's going on and to plan a reaction. Studies showed that Fight or Flight Response is the sum of different components activated simoultaneously: a somatomotor component (skeletal muscles are involved), a visceromotor component (autonomic nervous system and internal organs are involved) and a pain modulation component.

Somatomotor component: direct projections that start from her amigdala and her limbic forebrain, ivolved in the first part of the impulse processing, contact an area called periaqueductal grey (LPAG) where basic, stereotypical motor patterns like running or fighting are "loaded" (if she had been a different animal rather than human they could have been treading or digging or flying or growling or howling). Her LPAG contacts her pons and her medulla (still in her brain) which then activate motor networks in her spinal cord and her brain stem. These basic patterns can be also modulated by her cerebellum.

Visceromotor component: in her dorsal hypothalamus some autonomic centers activation causes a generalized sympathetic response that includes stimulation of her heart (increased heart rate and cardiac output) and increased vascular resistance in the internal organs, which increases the perfusion pressure of tissues, especially in her muscles, heart, and brain. The adrenal medulla (that gland that lies on top of her two kidneys) is triggered too which causes the release of circulating catecholamines (like epinephrine) amplifying the overall sympathetic response with "more beats and more breath". Sympathetic connections to the gut inhibit routine digestive functions. The same hypothalamic regions in her brain also increase respiration to facilitate gas exchange through the lungs, in parallel to the increased perfusion of active tissues. As her cardiac sympathetic tone is increased her vagal cardiac parasympathetic tone is reduced. This process seems mediated primarily by her efferent [from the brain to the body] vagal fibers that originate from her nucleus ambiguous and that fire in synchrony with the respiratory cycle.

Pain abolition: in the worst case scenario, if an attack occurs and that dangerous predator will be able to hit her soft body with his claws and fangs, lacerating it and inflicting devastating wounds, for her to escape it will be vital to block a level of pain that otherwise would be paralising. Here a non-opioid analgesia mechanism would be started by her LPAG that thorough projections to her spinal chord would simply block all the pain signals that starting from her severed body will try to reach her brain.

Fortunately this is not the case. By giving a better look what once seemed to be a dangerous carnivore turns out to be nothing more than a shiny rock (maybe pyrite). The whole events started by her body to prepare her for the battle leave her now with shaky limbs, shortness of breath and a hammering heart in her chest that will take some time to recover its former rhythm. She decides to turn back and reunite with the others.

[stevishabitat]

@primaltrust_official

MY NERVOUS SYSTEM Self-Regulation Chart

1. I AM FEELING: Hopeless, Depressed, Numb Exhausted, Disassociated

I AM IN Dorsal Vagal (parasympathetic shutdown)

I CAN HELP MYSELF BY: Mobilizing some energy

- Visualize movement, Move in VERY small ways, Gentle breathwork, Connect with a friend/pet/partner, Voo breathing for vagus nerve toning

2. I AM FEELING: Anxious, Scared, Irritated, Frustrated, Angry, Worried

I AM IN Fight / Flight (sympathetic activation)

I CAN HELP MYSELF BY: Releasing stress

Somatic practice of shaking to release energy, Journal, speak aloud or voice record all my feelings, Emotional Freedom Technique (tapping)

3. I AM FEELING: "Wired but tired", Burnt Out, Stunned, Chronically Fatigued

I AM IN Freeze (sympathetic/ parasympathetic immobilization)

I CAN HELP MYSELF BY: Signaling safety

Sit or lie with a weighted blanket, Apply warmth, Listen to music or sounds that are relaxing: piano, birdsong, sound bath, Havening Technique

NOTE: IT IS POSSIBLE TO EXPERIENCE BLENDED STATES. THE GOAL IS NOT TO "FIX" THE STATE, BUT TO ALLOW YOUR NERVOUS SYSTEM TO FLOW AND RELEASE AS NEEDED.

[theclockwitch]

Vagus nerve ramblings

So I made some comment somewhere about how I, personally, think that Astartes/Primaris must have THE MOST FUCKED vagus nerves in the history of ever and I realized that holy shit I have a Tumblr. What a great place to blabber about fandom related stuff with minimal requirement to sound like a normal person?

SO. The vagus nerve is the 10th cranial nerve and it's one of the ones that is most affected by stress. It connects the brain to the gut. Some people call it the 'second brain' because it's that important for how we processes incoming stimuli. For most people, their vagus nerve is seriously out of tone, like imagine it's basically cramping, it's so tight.

If you're up for an experiment, let's experience the vagus nerve. If you already know Camel Pose from yoga, that's what we're talking about. And it's one of those IYKYK and you probably know.

If you don't know, get on your knees and keep your body upright. So, your shin to foot is on the ground, and your thighs are at 90degrees to that. That's your starting position.

Put your hands on your back like you're wearing jeans and you're putting your hands in your back pockets. This allows your arms to become your 'buttresses' if you feel you have a weak back.

Start arching the chest forward. In yoga, we mistakenly call poses like this backbends--really, they're front openers. Think about making the line from your hip to your shoulder in the front as loooooong as possible, by pushing your heart forward, as you do a slight lean back. (This is where your hands are helping support you). See if you can tip back so that you're looking at where the ceiling and the wall connect. You don't need to go much further than that, esp if you're starting. Really think about heart-forward, and start doing a few deep breaths.

You might notice almost immediately that this feels really...awful. You can't quite describe it but it's just absolutely terrible, and you may even feel a bit like you're dying.

(One word for fainting is 'vasovagal syncope' meaning the vagus nerve (the vagal part) is activated and yes, it really does feel like death is starting to hover over you. I experienced it while having an endometrial biopsy years ago and it is legit godawful and we can talk about how women's pain in pelvic healthcare is effed up...another time).

When you have achieved a level of 'oh I do not like this', feel free to sit back on your heels. With a few breaths in the kneeling position, the discomfort should start to fade.

What you've experienced is you stretching your very tight vagus nerve.

The good news is, you can actually get it 'in tone' by repeatedly stretching it.

The vagus nerve tends to react to stress and trauma. Now, most of us have, ya know, stress and trauma in our lives. But we don't have, ya know, Adeptus Astartes levels of stress and trauma in our lives.

We're also, (and I think this is key) able to breathe freely. See, the Astartes/Primaris have a fused ribcage. Whatever idiot in GW thought this was a great idea needs a slap, but it's canon so OH WELL.

See, another way we can tone the vagus nerve is by long slow deep breathing, the kind that utilizes our intercostal muscles. With a frozen ribcage, Astartes can only breathe by pushing the diaphragm, and 'belly breathing' which sounds good, but it's not. (Probably why they need a third lung lol) The vagus nerve controls the on switch for the parasympathetic nervous system (the 'rest and digest' stuff). Without the ability to do long slow deep intercostal breathing, we can't activate the baroreceptors in the blood vessels--the things that tell the heart it's ok to calm down.

The opposite of the parasympathetic NS is the sympathetic NS, which isn't about sympathy at all, it is about *cocaine*. Okay, joking, but not really. The sympathetic nervous system is fueled by adrenaline, and is the 'go go go fight fight fight' side.

Ideally, we have access to both--we can run and punch people when it's necessary, but we can also turn it off, so we can rest and heal.

With their physiology, Astartes are all sympathetically over activated (running on adrenaline) and unable to wind down. On top of all the stress and trauma.

And of course, the four hours of sleep they are allowed in canon? Yeah, nothing like keeping someone overtired to keep them running on adrenaline. Not that they can sleep really well anyway with their vagus nerve probably twisted into a bow.

[madamlaydebug]

Have you heard of the vagus nerve?

It is part of the parasympathetic nervous system – the system that controls digestion, heart rate, and the immune system.

​​Increasing your vagal tone helps you relax after periods of stress. Try:

- Humming

- Cold showers

- Laughing

- Meditation

- Singing

- Gargling

- Deep, slow breathing

- Massage

Certain probiotic strains and omega-3 fatty acids also help with vagal tone.

Stimulating the vagus nerve leads to long-term resilience and well-being.

[boatemlag]

i feel like people really don't take sleep apnea seriously. like yeah it's real funny that i have low oxygen and or suffocate as low as 15 times an hour every time i fall asleep. definitely makes me feel well rested and not sick when i wake up. i can sleep 15 hours or more and wake up feeling sleep deprived. i often have to use my inhaler or nebulizer after waking up because my asthma gets triggered. which by the way! was not something i thought was possible. but apparently increased vagal tone stimulates the muscarinic receptors located in the central airways leading to bronchoconstriction. which is wild. because normally i just have viral asthma or asthma related to weather changes. and PEM. like im sleeping and i wake up feeling like ive run a marathon. it's not conducive to my mental or physical health. when i got home from the hospital after major surgery i was waking up in the middle of the night with what i thought were panic attacks because the anesthetic was still wearing off and my lung capacity was reduced from the effects of being under. it felt like i was dying. but yeah no haha sure. snoring is so annoying and cpap machine funny.

[mcatmemoranda]

The initial management of the patient with Mobitz type II second-degree AV block depends on the presence and severity of any signs and symptoms related to the ventricular rate. Unstable patients require immediate pharmacologic therapy and, in most instances, should also receive temporary pacing to increase heart rate and cardiac output. Once the patient is hemodynamically stable, assessment and treatment for any potentially reversible causes should occur, followed by placement of a permanent pacemaker for patients without an identifiable reversible etiology.

Unstable patients — Patients with Mobitz type II second-degree AV block who are hemodynamically unstable should be urgently treated with a beta-adrenergic agonist (eg, isoproterenol, dopamine, dobutamine, or epinephrine) if myocardial ischemia is unlikely [13] and, in most instances, with temporary cardiac pacing (either with transcutaneous or, if immediately available, transvenous pacing). Atropine is generally avoided in patients with Mobitz type II second-degree AV block, as the block is generally infranodal. Rarely, atropine or other agents can worsen infranodal block by increasing sinus rate without improving conduction.

Signs and symptoms of hemodynamic instability include hypotension, altered mental status, signs of shock, ongoing ischemic chest pain, and evidence of acute pulmonary edema. Dopamine may be administered in hypotensive patients, while dobutamine is an option for patients with heart failure symptoms. This approach is similar to the patient who presents with unstable third degree (complete) AV block. (See "Advanced cardiac life support (ACLS) in adults", section on 'Bradycardia' and "Third-degree (complete) atrioventricular block", section on 'Unstable patients'.)

Stable patients — Patients with Mobitz type II second-degree AV block who are hemodynamically stable do not require urgent therapy with atropine or temporary cardiac pacing. However, Mobitz type II second-degree AV block is by nature unstable and frequently progresses to third degree (complete) AV block, so patients should be continuously monitored with transcutaneous pacing pads in place in the event of clinical deterioration. In addition, most stable patients continue to have symptoms related to the bradycardia and will require identification and treatment of any reversible causes or permanent therapy with an implantable pacemaker.

Once unstable patients have been stabilized, and while stable patients are being monitored, reversible causes of Mobitz type II second-degree AV block such as myocardial ischemia, increased vagal tone, hypothyroidism, hyperkalemia, and drugs that depress conduction, should be excluded in patients prior to implantation of a permanent pacemaker.

●Patients with Mobitz type II second-degree AV block in the setting of an acute myocardial infarction should be treated with temporary pacing and revascularization; following revascularization, most conduction abnormalities will improve or resolve and will not require permanent pacing. (See "Conduction abnormalities after myocardial infarction", section on 'Summary and recommendations'.)

●Patients with Mobitz type II second-degree AV block felt to be medication-induced should be observed while the offending agent or agents are withdrawn; such patients will often have improvement or resolution of AV block following removal of the medication.

●Patients with Mobitz type II second-degree AV block in the setting of hyperkalemia should receive therapy to reduce serum potassium levels; similarly, patients with hypothyroidism should receive thyroid replacement therapy. If Mobitz type II second-degree AV block subsequently resolves, a permanent pacemaker is not usually needed. (See "Treatment and prevention of hyperkalemia in adults" and "Treatment of primary hypothyroidism in adults".)

●Patients with Lyme carditis and associated heart block frequently do not require permanent cardiac pacing. Mobitz type II second-degree AV block typically improves to lesser degrees of AV block within one week, and more minor conduction disturbances usually resolve within six weeks. As such, while these patients may initially require temporary cardiac pacing, permanent cardiac pacing should be reserved for patients with persistent high grade AV block following an adequate course of therapy for Lyme disease. (See "Lyme carditis".)

If no reversible causes are present, definitive treatment of Mobitz type II second-degree AV block involves permanent pacemaker placement in most patients [13,17]. Dual-chamber (ie, atrioventricular) pacing to maintain AV synchrony is preferred (rather than single chamber right ventricular pacing) in most patients due to the favorable hemodynamic benefits of AV synchrony (algorithm 1). Unlike asymptomatic patients with Mobitz type I second-degree AV block who do not require any specific therapy, patients with Mobitz type II second-degree AV block have a high likelihood of progressing to symptomatic Mobitz type II second-degree AV block or complete heart block and should be considered candidates for pacemaker insertion on initial presentation

[allthingsvetmed]

WEEK FOUR

This week, I am going to be breaking down the ECG shown above from our patient from week three.

To jog your memory, we have a young small breed dog with no prior medical history presenting for a bilateral deciduous canine removal, as well as a bilateral maxillary third incisor removal. 

This patient was pre-medicated with Buprenorphine at a 0.02mg/kg IM dose, Dexmedetomidine 5mcg/kg IM and Meloxicam 0.95mg SQ. After we placed the intravenous catheter, she was induced with 4mg/kg of Propofol and maintained under general anesthesia at 1.5% Isoflurane inhalant. 

The deciduous canines were extracted with no issues, but once we began working on extracting the maxillary incisors we noticed that she was developing a heart block. 

A heart block, otherwise known as an “AV Block”, means that the impulse normally generated from the atria to the ventricles is being disrupted somehow. There can be many cause of AV block from ischemia to mitral valve insufficiency, excessive vagal tone, and drugs with parasympathomimetic effects. 

There are many different kinds of heart block, all requiring different methods of treatment. First degree AV block is seen by prolonged p-r intervals with a normal QRS complex. There are many things that are associated with first degree av block. Normally, we do not always have to treat first degree av block, it is best to find the underlying cause of the block to appropriately treat the issue. 

There are two types of second degree AV block. First is, 2nd degree AV block Mobitz type 1. This is classified on an ECG by progressive prolongation of P to QRS waves, then a dropped QRS complex. Some causes of 2nd degree av block mobitz type 1 is AV node disorders or increased vagal tone. Treatment of mobitz type 1 would be done only if the patient is hemodynamically unstable (decreased blood pressure and heart rate). The increased vagal tone is possibly caused by general anesthesia, so it may be helpful to lower the patient’s anesthetic depth if you are seeing this dysrhythmia. 

For second degree AV block mobitz type two, you will see many P waves with no corresponding QRS complexes. This can be a more serious dysthymia, because it has the possibility of becoming third degree AV block. The cause of this dysthymia is an abnormality within the bundle of HIS. Treatment is warranted, especially is the QRS complexes are becoming wider. We would treat with anticholinergics, isoproterenol, or a pacemaker. Sometimes this can also be due to increased vagal tone, which can be arising from many different issues.  

Finally for third degree AV block, on the ECG we would see P waves with escape QRS beats from ectopic foci. All the P and QRS waves are uncoordinated and random. This can be caused by a congenital deformity within the heart, an abnormality within the heart itself or an electrolyte imbalance. This rhythm should be treated as soon as possible with either isoproterenol, a pacemaker, or epinephrine if cardiac arrest is impending. 

In our patient, we took into account that we were in the middle of extracting her maxillary incisors and that she was under general anesthesia. We deemed that the patient was showing signs of seconds degree AV block mobitz type 1. After finding this block, we took into account that her blood pressure, mucous membranes and capillary refill time and heart rate were stable and that this block was most likely due to increased vagal tone. The vagal tone may have been increased from the increased ocular pressure that was occurring from the doctor while the maxillary teeth were being extracted. 

The vagus nerve is cranial nerve 10 and it originates in the medulla. It innervates many parts of the body and is mostly apart of the parasympathetic nervous system. The parasympathetic nervous system is the part of the autonomic nervous system which tells the body to “rest and digest”.  It innervates the heart, lungs, stomach, spleen, kidneys, small and large intestines. When the vagus nerve is stimulated, this induces the parasympathetic nervous system to kick on and bradycardia, increased gut motility, miosis, decreased blood pressure, increased secretions and more can be seen.

After identifying this arrhythmia, we chose to monitor for any decline in her hemodynamics. The procedure was smooth from here on out and her blocks resolved when the teeth were extracted. 

[neuromedical]

Ended the week with a complicated carotid-carotid crossover bypass. I just...

This week has lasted for two months. At least. Yesterday after work I missed a bus, it left right before my eyes and it was enough to make me cry. Today we had to unexpectedly admit that complicated bypass to the ICU and when the head consultant asked me "how did you maintain anaesthesia when we have to admit them?" I just... I had to try very hard not to cry there and then, hah. Apparently it was just a joke. But the tone wa serious and I just... yeah... It's been a lot. This week has been very overwhelming.

We had two carotid surgeries today. Both triggered the vagal reflex and we fell to 20 pulses. The first one wasn't too complicated, but at one point there was a literal shower of blood and we spent the next half an hour cleaning the anaesthesia machine. Vascular surgery is fun, what can I say.

[fantasychica37]

Vagal tone exercises

[protected-and-loved-by-castiel]

𝗛𝗼𝘄 𝘁𝗼 𝗛𝗲𝗮𝗹 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗯𝘆 𝘂𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗡𝗲𝗿𝘃𝗼𝘂𝘀 𝗦𝘆𝘀𝘁𝗲𝗺: Did you know that your nervous system is the key to your healing process? Your nervous system is responsible for how you perceive and react to the world around you. It also influences your thoughts, emotions, and behaviours.

𝗬𝗼𝘂𝗿 𝗡𝗲𝗿𝘃𝗼𝘂𝘀 𝗦𝘆𝘀𝘁𝗲𝗺 𝗵𝗮𝘀 𝘁𝗵𝗿𝗲𝗲 𝗺𝗮𝗶𝗻 𝗯𝗿𝗮𝗻𝗰𝗵𝗲𝘀: the ventral vagal, the sympathetic, and the dorsal vagal. Each of these branches has a different function and effect on your body and mind. By learning how to recognise and regulate these branches, you can improve your well-being and heal from trauma, stress, and anxiety.

𝑺𝒕𝒓𝒆𝒔𝒔 𝒕𝒓𝒊𝒈𝒈𝒆𝒓𝒔 a physiological and psychological reaction known as 𝒔𝒖𝒓𝒗𝒊𝒗𝒂𝒍 𝒎𝒐𝒅𝒆 (fight-flight-freeze).

This mode is characterised by the release of stress hormones and the activation of our stress-response systems. Our minds and bodies become preoccupied with avoiding danger. Survival mode originally evolved to help us handle threats.

When the threat has passed, it should transition smoothly from fight-flight to rest and homeostasis. Unfortunately, in today's environment, anything can cause toxic stress, and studies say that beyond the age of 30, most of us spend 70% of our time in survival mode.

Also, someone with a history of trauma may have an autoimmune nervous system that is easily triggered and can remain in this state for days. That is why it is critical to distinguish these moods and self-regulate by stimulating the vagus nerve.

Even those who have a history of trauma can retrain their brains to stop reacting so fast and easily when faced with stress. You can regain your health with time and practise.

Let’s take a closer look at each of these branches and how they affect you.

There are 3 systems within the nervous system that we use to respond to the world around us:

• Ventral vagal (parasympathetic)

• Sympathetic (fight or flight)

• Dorsal vagal (freeze/shutdown)

༄༄༄༄༄༄༄༄༄༄

𝗧𝗵𝗲 𝗩𝗲𝗻𝘁𝗿𝗮𝗹 𝗩𝗲𝗴𝗮𝗹 𝗦𝘆𝘀𝘁𝗲𝗺: 𝖳𝗁𝖾 𝖲𝗒𝗌𝗍𝖾𝗆 𝗈𝖿 𝖼𝗈𝗇𝗇𝖾𝖼𝗍𝗂𝗈𝗇 𝖺𝗇𝖽 𝗌𝖺𝖿𝖾𝗍𝗒.

The ventral vagal system is the most evolved branch of your nervous system. It is activated when you feel safe, calm, and connected to yourself and others. It allows you to engage in social interactions, express yourself, and enjoy life.

𝗪𝗵𝗲𝗻 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗶𝗻 𝘁𝗵𝗲 𝗩𝗲𝗻𝘁𝗿𝗮𝗹 𝗩𝗮𝗴𝗮𝗹 𝘀𝘆𝘀𝘁𝗲𝗺, 𝘆𝗼𝘂 𝗳𝗲𝗲𝗹:

• Safe

• Calm

• Connected

• Playful

• In control

• Open hearted

𝗬𝗼𝘂 𝗮𝗹𝘀𝗼 𝘀𝗵𝗼𝘄 𝘁𝗵𝗲𝘀𝗲 𝘀𝗶𝗴𝗻 𝗲𝘅𝘁𝗲𝗿𝗻𝗮𝗹𝗹𝘆:

• Vocal prosody (range and tone of voice)

• Soft eye gaze

• Relaxed posture

• Calm thoughts

• Presence

• Laughter and smiling

𝗬𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗮𝗹𝘀𝗼 𝘂𝗻𝗱𝗲𝗿𝗴𝗼𝗲𝘀 𝘁𝗵𝗲𝘀𝗲 𝗣𝗵𝘆𝘀𝗶𝗼𝗹𝗼𝗴𝗶𝗰𝗮𝗹 𝗰𝗵𝗮𝗻𝗴𝗲𝘀:

• Reduced heart rate

• Relaxed muscles

• Steadier breathing

• Relaxed digestion

• Reduction in stress hormones

The ventral vagal system is the optimal state for your health and happiness. It helps you to cope with challenges, learn new things, and form meaningful relationships.

༄༄༄༄༄༄༄༄༄

𝗧𝗵𝗲 𝗦𝘆𝗺𝗽𝗮𝘁𝗵𝗲𝘁𝗶𝗰 𝗦𝘆𝘀𝘁𝗲𝗺: 𝖳𝗁𝖾 𝗌𝗒𝗌𝗍𝖾𝗆 𝗈𝖿 𝖥𝗂𝗀𝗁𝗍 𝗈𝗋 𝖥𝗅𝗂𝗀𝗁𝗍

The sympathetic system is the oldest branch of your nervous system. It is activated when you perceive a threat or danger in your environment. It prepares you to fight or flee from the situation by mobilising your energy and resources.

𝗪𝗵𝗲𝗻 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗶𝗻 𝘁𝗵𝗲 𝗦𝘆𝗺𝗽𝗮𝘁𝗵𝗲𝘁𝗶𝗰 𝘀𝘆𝘀𝘁𝗲𝗺, 𝘆𝗼𝘂 𝗳𝗲𝗲𝗹:

• Tense

• Agitated

• Hot

• Unsettled

• Angry

• On edge

• Restless

𝗬𝗼𝘂 𝗮𝗹𝘀𝗼 𝘀𝗵𝗼𝘄 𝘁𝗵𝗲𝘀𝗲 𝘀𝗶𝗴𝗻 𝗲𝘅𝘁𝗲𝗿𝗻𝗮𝗹𝗹𝘆:

• Vocalisation (raised voice, agitated tone)

• Combative behaviours

• Big movements

• Muscle tension

• Avoidance

• Darting eyes

• Restless tics (tapping foot, etc.)

𝗬𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗮𝗹𝘀𝗼 𝘂𝗻𝗱𝗲𝗿𝗴𝗼𝗲𝘀 𝘁𝗵𝗲𝘀𝗲 𝗣𝗵𝘆𝘀𝗶𝗼𝗹𝗼𝗴𝗶𝗰𝗮𝗹 𝗰𝗵𝗮𝗻𝗴𝗲𝘀:

• Increased heart rate

• Muscle tension

• Clenched jaw

• Fast breathing tempo

• Hot flushes

• Improved eyesight

• Sharper hearing

• Butterflies in stomach

• Increased blood flow to big muscle groups

𝗧𝗵𝗲 𝗦𝘆𝗺𝗽𝗮𝘁𝗵𝗲𝘁𝗶𝗰 𝗦𝘆𝘀𝘁𝗲𝗺 is useful for your survival and protection. It helps you to respond quickly and effectively to a threat or challenge. However, if you stay in this system for too long, it can cause chronic stress, anxiety, autoimmune diseases, exhaustion, and lower your immune system.

༄༄༄༄༄༄༄༄༄

𝗧𝗵𝗲 𝗗𝗼𝗿𝘀𝗮𝗹 𝗩𝗮𝗴𝗮𝗹 𝗦𝘆𝘀𝘁𝗲𝗺: 𝖳𝗁𝖾 𝖲𝗒𝗌𝗍𝖾𝗆 𝗈𝖿 𝖥𝗋𝖾𝖾𝗓𝖾 𝗈𝗋 𝖲𝗁𝗎𝗍𝖽𝗈𝗐𝗇

The dorsal vagal system is the second oldest branch of your nervous system. It is activated when you perceive a threat or danger that is too overwhelming or inescapable. It shuts down your energy and resources to conserve them for later.

𝗪𝗵𝗲𝗻 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗶𝗻 𝘁𝗵𝗲 𝗗𝗼𝗿𝘀𝗮𝗹 𝗩𝗮𝗴𝗮𝗹 𝘀𝘆𝘀𝘁𝗲𝗺, 𝘆𝗼𝘂 𝗳𝗲𝗲𝗹:

• Disconnected

• Stuck

• Zoned out

• Like you’re in a dream or watching a movie

• Dissociation

• Heavy

• Cold

𝗬𝗼𝘂 𝗮𝗹𝘀𝗼 𝘀𝗵𝗼𝘄 𝘁𝗵𝗲𝘀𝗲 𝘀𝗶𝗴𝗻 𝗲𝘅𝘁𝗲𝗿𝗻𝗮𝗹𝗹𝘆:

• Heaviness

• Lack of movement

• Difficulty thinking clearly

• Hopelessness

• Depression

• Numbness

• Dissociation

𝗬𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗮𝗹𝘀𝗼 𝘂𝗻𝗱𝗲𝗿𝗴𝗼𝗲𝘀 𝘁𝗵𝗲𝘀𝗲 𝗣𝗵𝘆𝘀𝗶𝗼𝗹𝗼𝗴𝗶𝗰𝗮𝗹 𝗰𝗵𝗮𝗻𝗴𝗲𝘀:

• Decreased breathing rate

• Slower heart rate

• Numb

• Increased pain threshold

• Lowered blood pressure

• Lower temperature

• Lack of muscle tone

• Decreased vocal range and intonation

• Decreased awareness of human voice

Dr. Levine studied stress on the animal nervous system and discovered that trauma has to do with the third survival response to perceived life threat, which is freeze. When fight and flight are not options, we freeze and immobilize, like “playing dead.” This makes us less of a target. However, this reaction is time-sensitive, in other words, it needs to run its course, and the massive energy that was prepared for fight or flight gets discharged, through shakes and trembling. If the immobility phase doesn’t complete, then that charge stays trapped, and, from the body’s perspective, it is still under threat. The Somatic Experiencing method works to release this stored energy, and turn off this threat alarm that causes severe dysregulation and dissociation.

𝗧𝗵𝗲 𝗗𝗼𝗿𝘀𝗮𝗹 𝗩𝗮𝗴𝗮𝗹 𝗦𝘆𝘀𝘁𝗲𝗺 is a last resort for your survival and protection. It helps you to endure a traumatic or painful situation by numbing you out and disconnecting you from reality.

However, if you stay in this system for too long, it can cause depression, isolation, and detachment.

𝗛𝗼𝘄 𝘁𝗼 𝗥𝗲𝘁𝘂𝗿𝗻 𝘁𝗼 𝗯𝗲 𝗩𝗲𝗻𝘁𝗿𝗮𝗹 𝗩𝗮𝗴𝗮𝗹 𝘀𝘆𝘀𝘁𝗲𝗺 𝗯𝘆 𝘀𝘁𝗶𝗺𝘂𝗹𝗮𝘁𝗶𝗻𝗴 𝘁𝗵𝗲 𝗩𝗮𝗴𝘂𝘀 𝗡𝗲𝗿𝘃𝗲: As you can see, the ventral vagal system is the most desirable state for your healing and well-being. However, sometimes you may find yourself stuck in the sympathetic or dorsal vagal system due to various triggers or stressors.

The parasympathetic nervous system (PNS) is a part of the autonomic nervous system that helps regulate bodily functions when the body is at rest or in a non-stressful situation. It is often called the “rest and digest” system, as it balances the sympathetic nervous system’s “fight or flight” response. The PNS is responsible for conserving energy, relaxing muscles, and enhancing processes like digestion, salivation, and urination. It is activated when the body is in a relaxed state and helps the body recover and maintain equilibrium after stress or physical activity.

The PNS has two main branches: the cranial and sacral outflow. The cranial outflow includes the ventral vagal branch, which regulates the heart, lungs, and digestive system. The sacral outflow includes the dorsal vagal branch, which regulates the lower digestive tract, and the pelvic splanchnic nerves, which regulate the bladder and reproductive organs.

𝑻𝒉𝒆 𝑷𝒂𝒓𝒂𝒔𝒚𝒎𝒑𝒂𝒕𝒉𝒆𝒕𝒊𝒄 𝑵𝒆𝒓𝒗𝒐𝒖𝒔 𝑺𝒚𝒔𝒕𝒆𝒎. The parasympathetic nervous system works to 𝒔𝒍𝒐𝒘 𝒅𝒐𝒘𝒏 certain 𝒓𝒆𝒔𝒑𝒐𝒏𝒔𝒆𝒔 and bring about a state of 𝒉𝒐𝒎𝒆𝒐𝒔𝒕𝒂𝒔𝒊𝒔 to the 𝒃𝒐𝒅𝒚, allowing it to 𝒓𝒆𝒔𝒕, 𝒓𝒆𝒍𝒂𝒙, and 𝒓𝒆𝒑𝒂𝒊𝒓 itself. Parasympathetic responses include an increase of digestive enzymes, decreased heart rate, constriction of bronchial tubes in the lungs, and more relaxed muscles. It is this system that helps us to rest, relax, and 𝒅𝒊𝒈𝒆𝒔𝒕.

𝑻𝒉𝒆 𝑺𝒚𝒎𝒑𝒂𝒕𝒉𝒆𝒕𝒊𝒄 𝑵𝒆𝒓𝒗𝒐𝒖𝒔 𝑺𝒚𝒔𝒕𝒆𝒎. The sympathetic nervous system is known as our 𝒇𝒊𝒈𝒉𝒕 or 𝒇𝒍𝒊𝒈𝒉𝒕 response. When we are faced with a perceived 𝒕𝒉𝒓𝒆𝒂𝒕 of any kind, whether 𝒑𝒉𝒚𝒔𝒊𝒄𝒂𝒍 or 𝒆𝒎𝒐𝒕𝒊𝒐𝒏𝒂𝒍, our sympathetic nervous system kicks into gear and brings about automatic and involuntary responses, such as increased heart rate, elevated blood pressure, elevated respiratory rate, and more sweating. The sympathetic nervous syste also shuts down many

parasympathetic responses in order to utilize more energy for the 𝒇𝒊𝒈𝒉𝒕 or 𝒇𝒍𝒊𝒈𝒉𝒕 𝒓𝒆𝒔𝒑𝒐𝒏𝒔𝒆 (survival mode).

𝗛𝗼𝘄 𝗰𝗮𝗻 𝘆𝗼𝘂 𝗴𝗲𝘁 𝗯𝗮𝗰𝗸 𝘁𝗼 𝘁𝗵𝗲 𝗩𝗲𝗻𝘁𝗿𝗮𝗹 𝗩𝗮𝗴𝗮𝗹 𝘀𝘆𝘀𝘁𝗲𝗺?

What exactly is the Vagus Nerve? The vagus nerve, commonly known as the vagal nerves, is one of your parasympathetic nervous system's primary nerves. This system regulates certain body functions such as digestion, heart rate, and immunity.

The vagus nerve is the longest and most complex of the cranial nerves, which originates in the brain stem and runs down both sides of the neck into the chest and abdomen. It carries signals between the brain, heart, lungs, and digestive system, and plays a role in several body functions that control heart rate, speech, sweating, digestion, and the gag reflex. The vagus nerve is also a key part of the parasympathetic nervous system, which controls the body’s rest and digestion functions.

Stimulating the vagus nerve can help regulate many functions in the body, including mood, heart rate, digestion, and immune response.

Electrical impulses and other natural methods like breathing and meditating can help stimulate the vagus nerve. Vagus nerve stimulation has been linked to treating epilepsy, improving digestive conditions, reducing inflammation, and managing anxiety disorders.

The vagus nerve helps the body come back to homeostasis by returning to the ventral vagal state. The ventral vagal state is a state of safety and calmness, which is essential for the body to function properly. When the vagus nerve is stimulated, it activates the parasympathetic nervous system, which helps the body relax and return to the ventral vagal state.

Previous infection or inflammation, as well as physical or psychological stress, are the two most common causes of vagus nerve dysfunction.

Traumatic events can contribute to a hyperactive vagus nerve, resulting in anxiety, mood swings, nausea, and discomfort. Stress and worry can also stimulate the vagus nerve. It can induce symptoms such as vomiting, dizziness, and abdominal pain when overstimulated.

Trauma interferes with the function of the vagus nerve(s) and can cause malfunction in other sections of the body. If a person has a history of childhood trauma, it might lead to autoimmune diseases in adulthood caused by an overactive autoimmune nervous system. You can read more on this topic by researching ACEs study and Polyvagal theory.

What effects does trauma have on the autonomic nervous system?

Traumatic experiences strain the nervous system's ability to regulate itself. Some people's systems become stuck in the "on" position, leaving them overstimulated and unable to relax. Anxiety, rage, restlessness, panic, and hyperactivity can all occur.

Here are some ways to return to the ventral vagal system, depending on which system you are currently in:

𝗜𝗳 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗶𝗻 𝘁𝗵𝗲 𝗦𝘆𝗺𝗽𝗮𝘁𝗵𝗲𝘁𝗶𝗰 𝘀𝘆𝘀𝘁𝗲𝗺, you need to release the excess energy and calm down your body and mind. You can try these activities:

•Go for a run

• Dance or shake it out

• Have a cold shower

• Progressive muscle relaxation

• Jog on the spot

[romaholistichealth]

In today's fast-paced world, stress and anxiety have become increasingly common challenges affecting our physical, emotional, and mental well-being. At Roma Holistic Health, we understand the profound impact these conditions can have on your daily life. The Harmonic Egg® offers a unique and powerful approach to finding relief and restoring balance. Understanding Stress and Anxiety in the Body Before exploring how the Harmonic Egg® helps, it's important to understand how stress and anxiety affect your body: - Elevated cortisol levels disrupt natural sleep patterns - Muscle tension creates physical discomfort - Disrupted nervous system function impacts digestion and immunity - Altered brainwave patterns affect focus and emotional regulation - Compromised immune system function increases susceptibility to illness The Harmonic Egg®'s Multi-Faceted Approach to Stress Relief What makes the Harmonic Egg® particularly effective for stress and anxiety is its comprehensive approach to healing: 1. Creating a Safe Haven - Complete isolation from external stimuli - A peaceful environment promoting deep relaxation - Sacred geometric space supporting natural healing - Protection from electromagnetic interference 2. Nervous System Regulation - Activation of the parasympathetic nervous system - Reduction of fight-or-flight responses - Support for vagal tone improvement - Promotion of homeostasis 3. Brainwave Optimization - Facilitation of alpha and theta brainwave states - Enhanced mental clarity and focus - Improved emotional processing - Better stress response management A Client's Journey to Peace Jennifer, a high-powered executive, came to us struggling with chronic anxiety and panic attacks. "I was skeptical at first," she shares, "but after my third session, I noticed a profound difference in how I handled stressful situations. The constant tension in my shoulders released, and for the first time in years, I felt like I could take a full breath. My sleep improved dramatically, and my team even commented on how much calmer I seemed in meetings." To protect client confidentiality, this case study is fictional but relevant. The Science of Stress Reduction in the Egg Sound Frequency Benefits The Harmonic Egg® uses specific sound frequencies known to reduce stress: - 396 Hz - Helps release fear and guilt patterns - 432 Hz - Promotes natural relaxation and harmony - 528 Hz - Supports emotional healing and stress release - 639 Hz - Enhances interpersonal connections and social anxiety relief Light Therapy Effects Therapeutic light combinations support stress reduction through: - Serotonin production optimization - Circadian rhythm regulation - Cortisol level normalization - Melatonin production support Measurable Benefits for Anxiety Relief Regular sessions in the Harmonic Egg® can lead to numerous improvements: - Reduced muscle tension and physical stress symptoms - Improved sleep quality and duration - Enhanced emotional resilience - Better concentration and mental clarity - Decreased frequency of panic attacks - Improved ability to handle stressful situations - Reduced dependency on stress-coping mechanisms Integrating Harmonic Egg® Sessions into Your Stress Management Plan For optimal results in managing stress and anxiety, we recommend: - Initial series of 4-6 weekly sessions - Monthly maintenance sessions - Combining sessions with other stress-reduction practices - Regular progress monitoring and adjustment of treatment plans Complementary Practices To enhance the benefits of your Harmonic Egg® sessions, consider: - Mindfulness meditation practices - Regular gentle exercise - Proper sleep hygiene - Nutritional support for nervous system health - Stress-management techniques for daily use Frequently Asked Questions About Stress Relief in the Harmonic Egg® How quickly can I expect to feel less anxious? Many clients report feeling more relaxed after their very first session. However, lasting changes typically develop over 3-6 sessions. Each person's response is unique, and we'll work with you to monitor your progress and adjust treatments accordingly. Can I continue my anxiety medication while using the Harmonic Egg®? Yes, the Harmonic Egg® is safe to use alongside anxiety medications. However, always consult with your healthcare provider about any changes to your treatment plan. Some clients find they need less medication over time, but this should only be adjusted under medical supervision. What if I feel anxious about being in the chamber? This is a common concern. The chamber has a comfortable, open design, and you can communicate with your practitioner at any time. We can start with shorter sessions and gradually increase the duration as you become more comfortable. Many clients with claustrophobia find the egg surprisingly peaceful. How long do the calming effects last? Initially, the effects might last a few days. With regular sessions, many clients report experiencing prolonged periods of calm lasting weeks or months. The cumulative effects often lead to better stress management skills and reduced anxiety overall. Can children use the Harmonic Egg® for anxiety? Yes, the Harmonic Egg® is safe for children experiencing anxiety. We modify session duration and frequency settings based on age and individual needs. Parent consultation and presence during sessions are required for minors. Your Path to Peace Begins Here Living with stress and anxiety doesn't have to be your normal. The Harmonic Egg® offers a natural, non-invasive way to find relief and restore balance to your life. Our experienced practitioners at Roma Holistic Health will work with you to create a personalized treatment plan that addresses your specific needs and concerns. Take the First Step Ready to experience deep relaxation and lasting peace? Contact Roma Holistic Health today to schedule your consultation. Let us help you discover how the Harmonic Egg® can support your journey to a calmer, more balanced life. Read the full article

[mindfullofyoga]

Online philosophy & Yoga Nidra sessions with Kamini Desai

Online introduction to Yoga Nidra & Kamini Desai

Are you considering joining the Yoga Nidra Immersion and/or Certification in May at Svaha Yoga? This online course is a wonderful way to meet Kamini and be introduced to I AM Yoga Nidra. Also for those who would like to re-connect with Kamini and her teachings and enjoy a Yoga Nidra session from the comfort of home, are very welcome to join these online sessions.

Part 1: Rejuvenating sleep

5 Feb 2025 | 19:45 - 21:00

Deep restorative rest is one of nature’s great gifts to us. It is one of the simplest ways we can give out body great health benefits. Yet stress, pain, worry and even ageing can affect the quality of our sleep.

Learn why sleep is so important for both our mental and physical health and how Yoga Nidra can improve the quality of your sleep, make up for sleep loss and to help you get to sleep.

Part 2: Power of thoughts

12 Feb 2025 | 19:45 - 21:00

Do you know that your bod is responding to everything you say? Learn how to get the power of thought working for you rather than against you using the power of intention.

Understand why intention and affirmations used only in the waking state may not be working for you.

Part 3: Resilience and Immunity

12 March 2025 | 19:45 - 21:00

Empower yourself to create calm in the chaos. Learn how to build your vagal tone. As stress grows, so do the symptoms of anxiety.

Includes experiential components.

Join all 3 online sessions: €50

Join 1 or 2 online sessions: €20 each

Via Zoom

Info & sign up: info@svahayoga.com

[spiderace]

Mine are good at:

-lowering my blood pressure

-making me feel loved and wanted

Not as good at:

-Practical suggestions for regaining vagal tone

-Teaching how to identify my emotions in order to have more choice about my reactions

-Identifying techniques for managing poor executive function

-Actually the opposite of helpful with that last one

Works every time