Game Changing Vagus Nerve Exercise (Parasympathetic Shift)
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- Опубликовано: 29 сен 2024
- The vagus nerve is one of the longest nerves in the human body, running from the brainstem all the way down to the abdomen. It plays a crucial role in regulating various bodily functions such as heart rate, digestion, and immune response. However, due to modern lifestyle factors such as stress, poor diet, and lack of physical activity, the vagus nerve can become overworked and damaged, leading to a variety of health issues.
Fortunately, there are several natural ways to heal and strengthen the vagus nerve, one of which is through breath work and exercise.
Breath work, also known as pranayama, is the practice of controlling the breath in order to promote physical and mental well-being. One of the most effective breath work techniques for healing the vagus nerve is diaphragmatic breathing. This involves breathing deeply into the diaphragm, rather than shallowly into the chest, which can help activate the parasympathetic nervous system and stimulate the vagus nerve.
Another breath work technique that can help heal the vagus nerve is alternate nostril breathing. This practice involves alternating the breath between the left and right nostrils, which can help balance the nervous system and reduce stress levels.
This Hand Pressing Breath Exercise is a technique I must credit to my mentor and teacher, Dr Chadha. If you are currently working with me, or you are attending one of my courses, chances are I have asked you to use this technique.
CHECK OUT MY VAGUS NERVE BLOG on cold watwe- www.justincaff...
Exercise is another powerful tool for healing the vagus nerve. Regular physical activity has been shown to increase vagal tone, which is the measure of the vagus nerve's activity in the body. Aerobic exercise, such as running or cycling, is especially effective for increasing vagal tone as it requires the body to work harder to get oxygen to the muscles.
Yoga and tai chi are also great exercise options for healing the vagus nerve as they incorporate both breath work and physical movement. These practices can help increase flexibility, reduce stress, and promote relaxation, all of which can help heal the vagus nerve.
It's important to note that healing the vagus nerve takes time and consistency. Incorporating breath work and exercise into your daily routine can help you achieve optimal vagal tone over time. Additionally, it's important to address other lifestyle factors that may be contributing to vagus nerve dysfunction such as poor diet, lack of sleep, and chronic stress.
In conclusion, the vagus nerve plays a vital role in maintaining overall health and well-being. However, due to modern lifestyle factors, it can become overworked and damaged. Incorporating breath work and exercise into your daily routine can help heal and strengthen the vagus nerve. Remember to be consistent and address other lifestyle factors that may be contributing to the dysfunction of the nerve.
By incorporating these practices, you can improve your overall well-being and reduce the risk of vagus nerve-related health issues.
As someone who recovered from the severe trauma of losing my son, I know the importance of finding some ease within the body. I witnessed Joshua's last breaths and this image aroused PTSD and severe anxiety and depression.
Accessing the Vagus Nerve and Polyvagal Theory were critical in my recovery. It allowed me the capacity to find a little ease whilst in tandem I built a meditation practice and sought therapy.
This video is recorded life with a group who are participating in my online course (www.remotetribe.co.uk) where we dive deep into the neuroscience of stress, mindfulness and recovery.
Remember to seek help, speak to friends and find a therapist or coach that is right for you.
Hope & Love, Justin.
MEDICAL DISCLAIMER: This content (the video, description, links, and comments) cannot and does not contain medical/health advice. The medical/health information is provided for general informational and educational purposes only and is not a substitute for professional advice. Accordingly, before taking any actions based upon such information, we encourage you to consult with the appropriate professionals. We do not provide any kind of medical/health advice. THE USE OR RELIANCE OF ANY INFORMATION CONTAINED IN THIS CONTENT IS SOLELY AT YOUR OWN RISK. Read our full RUclips Disclaimer at: www.justincaffrey.com
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I’m a retired Paramedic Firefighter. My sympathetic nervous system is messed up after 30 years of fight or flight cortisol releases. I was looking for ways to calm it down and reset it. This has helped me so much along with your 5-2-8 breathing method. I haven’t had an anxiety attack since doing these exercises. Thank you!
Wonderful to hear. Thanks for your service as a paramedic firefighter and I am glad my videos can offer you some relief. Regards, Justin
Thanks for the work you did keeping us all safe as a firefighter/ paramedic. 😊
Good book of Michael Lam Adrenal Fatigue
Healthcare workers and First reap have been through an enormous amount of stress.
Not a fire fighter, but I was anxious since a child and I thought it was just the way I was.. I fine a lot of partying, which made me worse so I’d party again 🙄 cut a long one short , your circumstances with the cortisol same here.. the breathing into the diaphragm helped.. and diff meditations, and studying loads of stuff., Good for you hun 💜💜💜
hey, I love this exercise, simple and effective! only one thing - did I miss something? Why do you press the hands together?
He didn't explain the mechanism of why we press the hands together. My take on it is that as we increase the pressure with the pushing and held breath, that pressure physically pushes on our vagus nerve which is at the base of your skull. Stimulating the vagus nerve tones it and helps vagal tone with those benefits.
This is wonderful thank you
The right side of my neck going to my shoulder is swollen and hard, sometimes it gets very painful. I have had this for years.
Hi Justine thanks a ton for this effective breathing method . I have a question, 1. First we breath deeply THROUGH NOSE.
2. 2nd stage While breath out do we EXALE through NOSE or MOUTH. ?
3 . After holding breath with hand positioned for some time, WHAT IS THE CORRECT WAY TO BREATH IN IMMIDIATELY? IS IT THROUGH MOUTH OR NOSE? I FELT TO BREATHE IN THROUGH MOUTH AND BREATHE OUT IMMIDIATELY THROUGH MOUTH.
IS THIS CORRECT? OR AFTER Holding we need to breath in through Nose ?
Could you PLEASE explain 2nd and third stage.
Thanks for the questions.
1. Deep Breathe in through the nose. If that’s a problem the mouth is fine too.
2. Breathe out very very slowly through the mouth.
3. Hold the breath, whilst pushing the hands together.
4. Repeat another two times.
5. Break for 2-3 minutes and repeat another three times.
I wiggle my leg constantly due the low level anxiety going on in the background and immediately after doing this exercise it stopped. I suppose it will ramp back up again, so I am wondering if this a retraining exercise that retrains the vagus nerve overtime or just an immediate way to relax? Thank you Dr. Caffrey.
My hands began to tingle and itch inside. The same thing haapens when I practice Qigong. No one can tell me why...
It is just your blood flow. It should only last a few seconds.
Can these exercises help with c.p.t.s,d. ?
It is very much dependent on you and your own body. I suffered with extreme PTSD after the death of my son and this technique worked well for me. However, it is best to also be working with a therapist in terms of your longterm development needs. I wish you well Pat.
What this breathing exercise does is activate your pineal gland for DMT release. There are several types of breathwork & meditation techniques for this, all of which include a long breath hold on empty. This appears to trick your mind into believing you may be about to die, which causes it to release DMT (for your protection). This is the state that produces the blissful feeling & heals the trauma that's dormant in your nervous system - particularly your cranial nerves (including your Vagus nerve). In this state, you can manifest things quite effectively using visualization. I'm not sure what pressing the hands together is all about but I suspect it has something to do with merging the processes in your left and right brain hemispheres.
Very interesting! Thank you for sharing this. I took the pressing of the hands together as a representation of “tension”. Having all that tension while holding the breath gives the feeling of being in conflict then having that last breath to finally breathe in releases the tension in the body to signal to the brain that it’s over. We’re safe and present.
That's how we pray every day in India! God !! everything we practice in India is having some spiritual or medical reason behind that! Modern science is revealing that one by one every day!
This method is from my teacher, who is Indian. Although, I have never seen anyone hold their breath on the exhale in prayer in India?
@@JustinCaffrey Thank you for letting us know! You are right we intentionally don't hold the breath while praying but it happens automatically when we close our eyes , press the palms and pray deeply , we forget everything around us that moment.. This happens every time when we are at a temple.. 🙏🏼♥️
@@bobanmolly9460 beautiful. That’s a meditative state and a connection to the higher power. Thank you for sharing this. 🙏
@@JustinCaffrey you are welcome..😊🙏🏼
@@JustinCaffrey That part is lost in the timelines.. There is another way of holding breath , which is called Pranayama ..
Hey guys doing this exercise for the last week everyday about 3 times a day stopped panic attacks severe anxiety and constant brain fog, now I understand my vagus nerve was working very poorly and here I was in about 3 months of depression don’t knowing what to do trying every single thing thank god i found you Justin, not to say I am cured but at least now I am living not just surviving much love and appreciation for sharing this ❤️
Just a note this exercise was not the only thing that got me felling better but when i look back since I started this exercise I am felling better everyday
It lifts me up to read your message. It is important to look at all areas of your life too. Little improvements across everything will start to really present change. This video covers many other areas that may also help. ruclips.net/video/A1tLkrjwXRc/видео.html -- sending your best wishes and love. JC
Woow thats awesome this did feel powerful albeit I couldn't hold out n press as long as OP
🙏🙏🙏
The fact that it worked for you gives me so much hope. Thanks for sharing!
If you dont mind me asking, what other things helped?
Thank you for the disclaimer but frankly my “medical professional” knows little to nothing about anything except standard operating procedures and is the last person I would contact for accurate information.
Polyvagal Theory and the Vagus Nerve are very new areas of neuroscience and medical research. I am sure you can understand I must make such a disclaimer.
There's a reason they are called general practitioners...they are just practicing.
Years ago I went to see my doctor as I was having difficulty sleeping. The nurse escorted me to an exam room and I waited for there for the doc. Several minutes later he came in the room and laid open my file on the small table and we began to discuss the reason for my visit. A moment later the nurse knocked on the door and asked the doc if he could come quickly to room 7 to see a patient who was in need. The doc excused himself and said he would be right back. After he left the room I looked over at my open file and it listed all the reasons I had come to see this doc over the years. Low back pain, sore shoulder, thinning hair and other things. As I read the list I realized I STILL had all those issues! At that very instant I fired my doctor, walked out of the room and haven't been to a doctor since. Best day of my life!
@@CTX50 I hope you took Your file with you 😉
Exactly
I’m a flight attendant and my nerves are shot especially from the events of the last 2yrs. Im presently off on stress leave due to a severe panic attack I had at work. My girlfriend sent me this video and I’m hoping your method will help me to calm my nervous system down so I’m able to return to work without issues. Thank you so much in advance. 🙏🏿
me too, I was a flight attendant an I had to quit my job because of anxiety. I'm now going back and slowly trying to find ways to manage my anxiety.
How did it go?
You’ll do it!!
When I've been very anxious, I've often tried really hard to slow my mind, it works for a few minutes, then anxiety comes pounding in real hard. You're right, trying to meditate when you're very anxious can make things worse.
Start with these exercises for a few weeks and then try my vagus nerve meditation.
For those who want to go through the steps:
3:42 part 1 Take a deep breath
3:45 part 2 Breath Out Slowly
3:52 part 3 Hold your breath while lungs are empty
3:57 part 4 Pressing hands firmly together/ prayer-like shape
7:10 demonstration
Do it 3-6 times a day in sections of 3
Be consistent for min 10-14 days to feel a shift
Thank you 🙏
Thanks much for the recap!
MVP
Push left hand into right, you're pushing to the right side.
You might like this video where I guide you through a visualisation. ruclips.net/video/hzePx04OoXs/видео.html
Brilliant presentation. I have read about this in bits and pieces, but this one has helped connect a lot of dots like none other. For instance, the point about the anxiety over trivial issues during childhood and the way we used to recover from it with a sense of relief. This was right on spot. The breathing exercise suggested here brought out the exact sense of relief for me that I realize I haven't experienced in years. Clearly my sympathetic nervous system has been overactive causing a lot of anxiety symptoms like pounding heart. But the parasympathetic nervous system fails to kick in the right way. I am feeling so much relief in just one session of 10 repetitions. I feel like having decoded a decade long mystery. Thanks for being a saviour!
Thanks so much.
My vagus nerve is SHOT, lol...I had panic attacks for years, docs, no help, had to do my own research. Finally got over the panic attacks, then later learned I had apnea, from having had open abdominal gall bladder surgery, so that resulted in Afib. People say, you are so strong, and determined, how did you do it? I say, LIFE did it! lol
Doing this exercise always makes me cry. It’s so weird but I think it points to me having a lot of stress bottles up in my nervous system. Thank you for this.
Hi Tim, that’s a real positive. As you move from flight-flight to rest-digest your nervous system relaxes. This can trigger pent up emotions. Crying is the release. 🙌🙏
You are such a sweetheart for sharing these tips! I never knew why box breathing was beneficial and it made me feel anxious holding my breath, but now I understand why it's worth it! I've been practicing icing my vagus nerve, massaging my vagus nerve, doing yoga, chewing gum, box breathing, humming and singing ☺️ I was diagnosed with PTSD, OCD, MDD, and an autoimmune disorder a year ago. I've been doing trauma therapy, EMDR, and now starting ERP for OCD, but I still crave just feeling safe in my own body and not feeling on edge, so I'm excited to lean into the vagus nerve side of things!
I am glad it helped. You should try some of the meditations on my channel. Start with the Vagus Nerve Meditation video. 😃🙏
Hi. Hope you are doing well now.
Jesus helped me in every way!
@@msegura6372 the ultimate healer
@@Breeandfree Yes! Call upon the name of the Lord, He knows what we need and how to heal and help us in everyway. Fasting and prayer is so powerful. Thanks for these tips and all the forms of healing happening..
Very relaxing. Thank you.
And you're so right about how meditation can be ineffective for people struggling with anxiety. I wish I'd known about things like this when I was trying to treat my anxiety and depression with meditation in my twenties.
I tried for so long to treat my severe anxiety with meditation and it literally made me dissociate and have even worse panic attacks
I thought I was the only one. 😐
@@applepie9576 So did I!
Science has recently shown that consistent meditation practice (at least 15 minutes a day) change the brain in several ways and contribute to reduce anxiety. However, it isn't enough, and not the best thing to do when one is very anxious..
Meditation should be a practice of mindfulness, so that we can easily be mindful in daily life - and hence start to watch thoughts and sensations passing through in consciousness with acceptance and curiosity, realizing that they aren't facts. This is a great treatment for anxiety in the long run. Mindfulness is about accepting what is, but it doesn't make you calmer (you eventually start to become less reactive and then calmer), while these breathing techniques immediately and effectively calm the nervous system. Both practices have their purposes. Meditation is a gym of the mind, mindfulness a way of noticing new things and be present, and these breathing techniques are SOS measures for resetting the nervous system.
I did this a few times and my body was awash in anxiety. Why would that happen? Please help. I really want this to help me. I'm currently going through withdrawal symptoms from trying to wean down my Lexapro.
God bless you!
It is funny how Western science is delayed in so many fields. Yoga, chinese, and hindu medicines have known all this and practiced for thousands of years!
This is the first time I've watched your channel, & I have to say that - besides the helpful breathe exercise - I thoroughly enjoyed watching your super expressive big bushy eyebrows arching up high & dropping low. I don't think I've ever seen a man with such a big eyebrow arch (I'm an artist) - tee hee.
😂😂 - thanks. My eyebrows send their thanks too. 😉
I absolutely love reading these comments. Positive feedback and experiences, instead of negativity and trash. I just did 6 reps for the first time and am looking forward to the progress, no matter how minute, in the upcoming weeks. I can't stop yawning, so I'll take that as trapped anxiety being purged. Here's to everyone seeking a calmer life and lower blood pressure. lol. Cheers!
Thanks, Samhain. The yawning is an excellent sign. That means your parasympathetic nervous system has been activated. This is the opposite of the stress state. Yes, the comments are always superb on this channel, and for that, I am truly grateful. 🙏😃
yes goes to show: we have more in common than we want to admit- positive vibes and release stress. #zen
I just found you on u tube. Your videos have been so helpful!! I'm trying to cure my fibromyalgia. I know it's possible. I'm not giving up!
Even i started yawning . Amazing
Just popping by to say that this is still working like a charm. Still yawning up a storm!
I did it just one time along with the video, and it immediately regulated my breathing. I couldn't stop yawning and couldn't take a deep breath for hours until now. Thank you for this!🙏
praying this works
The yawning is the vagus nerve switching the nervous system to the parasympathetic state. At this point if you feel tired please sleep. The body often needs to catch up with much needed sleep after the shift. Continued practice for 3-6 weeks is important. Then move to a guided meditations practice. There are many on my channel. 🙏
I am going to do this exercise for 14 days as many times as I can. At the moment I can't hold my breath as long but almost there with you. Thank you. I seriously need to calm my nerves as they are shot to pieces for too many years now sick. Here goes !
Well done Mandy. Consistency is key. Keep going. 🙌🙌
Hey Justin!
Was just wondering, I have a sensation of neck grating and general instability right under the right side of the skull - where the Vagus Nerve starts. Do you think instability can cause nerve irritation which in turn leads to typical inflammatory and autonomic symptoms?
Would love to hear your gained wisdom.
I have exact same thing on left side!
How are you doing now.
I wish you healing grace.
Breathing diaphragm is very difficult for me.
We shall find peace!
Please email if you want to share would like to know !
I have just found you, and I'm so glad I have! I love this exercise already. Thank you so much!
Justin, I’ve been searching for a solution like this for quite sometime. Your solution is the secret sauce for me. Am forever grateful. May God bless you for being willing to share this.
Is this helpful in depersonalization
Our lives are far less stressful,without WEF & WHO
I am 53.. WHen I was 10, I was diagnosed with "Severe Anxiety Neurosis"!... I was already under some chronic stress response back when I was a kid. Fast forward and Now, during the pandemic and other stress I have gotten into severe pain and depression because My startle mechanism is so messed up. I just think of something and I feel my body tense up.
Thanks Caeli. I am sorry to hear you have had such troubles. You might like this video where I guide you through a visualisation. ruclips.net/video/hzePx04OoXs/видео.html
so how did you get on with this method?
I tried it! Its great. I can only hold my breath to count of 3 :( that's discouraging. But practicing will help and I can tell it will be good for me
You will get better with practice. 🙏
Oh God, the cry that came out of me in the first set. Thank you for sharing this knowledge.
Great exercise, felt better from first one! Imagine after a week of practice. Thank you 💜
Keep up the practice. 🙏
Hello Justin thank you for sharing this I’m going to stick with it minimum 14 days and see how I do. I’m really struggling to hold my breath as long as you do is it still beneficial if we are holding to what feels like our maximum or does it not work unless we hold as long as you are? Thank you 🙏🏻
OH MY GOSH you hit the nail on the head when you said that this feeling will remind you of your childhood. I’ve been experiencing an insane amount of anxiety for the last week, I did this exercise in bed 1 time and I immediately got this rush of relaxation that I only ever remember experiencing as a child 😳
I have PTSD w/DID due to childhood TBMC/SRA. Yes it exists and is more rampant then anyone thinks. I am now 65yo and fighting to stay in control my whole life. Today I finally ran accross information on Vagus Nerve excercises...one led to another and now I am on this one...
Sleep was taking a nose dive so now I have hope again.
That is great to hear. There are many other videos on these topics on my channel. Along with exercises and meditations. 🙌❤️
Prayers for you brave warrior. Much love
how are you doing? how is your sleep?
@@daniellopez46 how are you?
I have this for 9 years every night just before sleeping. Not while sleeping but just when i almost fall asleep that i have to gasp for air and feels really scary.Sometimes up to 6 times is that normal? When in was a Child i always was in stressmode. Never felt safe. Greetings from Belgium. 💗
This sounds like central sleep apnea but let me tell you, anxiety has the ability to mimic a lot of these medical illnesses (even having a physical aspect to it). Learning about the vagus nerve is a blessing.
That sounds like something you should have checked with a professional. It could be a panic attack or sleep apnea, but you should seek medical support locally. Both of these can be triggered by prolonged stress. Thanks for your message and for supporting my channel. JC
The main problem of the Vagus Nerve is located in the middle of the outside of peoples neck. The nerve there is mostly blocked by trigger points. Unblocking these trigger points and the Vagus Nerve will become in a relaxed state. This is the most important thing to treat the Vagus Nerve. Once you have done that, than you are going to feel that both on a physically and mentally way. You will feel as if you are reborned. It will change your life forever.
Thanks, Barto. Studies over the last twenty years by Dr Ross Hauser have shown us that the structural damage to the vagus nerve from impact trauma is often similar to the nerve damage experienced by people with prolonged mental health issues. The damage to the ganglion is (as you state) repairable. It does require making changes to your life, but the outcome can be astounding. I can personally attest to that. Thanks for your input. 😃🙏
Hey, can you elabodate on unblocking those trigger points? Link ? Thank you.
yes ans Mindaugas says, could you pls share how to !! :)
@@mindaugasivaskevicius1764 it is not that straight forward. It requires constant work and usually accompanied with therapy. You will find more videos on my channel. This is a longer talk where I dig into the nature of autoimmune disease and the vagus nerve. You can follow the link to the video - m.ruclips.net/video/A1tLkrjwXRc/видео.html
@@VB-wl3zn it is not that straight forward. It requires constant work and usually accompanied with therapy. You will find more videos on my channel. This is a longer talk where I dig into the nature of autoimmune disease and the vagus nerve. You can follow the link to the video - m.ruclips.net/video/A1tLkrjwXRc/видео.html
👍👍👍 you' ve heard me!! Thank you so, so much!!! I' ve tried it just now, & it really works!! & it's like using very cold water! Thank you for your kindness & intention to help other people!!! Have a great day!
Thank you. It is an interesting feeling and yes, not dissimilar to cold water. Regular practice on a daily basis helps rebalance the nervous system. Obviously being mindful of any pre-existing medical conditions and your own body. 🙏🙂
@@JustinCaffrey 🌷🙏
@@JustinCaffrey Thank you so much!
What is the difference betwee our time?
Just did a series for the first time, and I definitely can feel a difference even after that first series. Wow!
Well done Amy. 👏👏
🙏🏼 first few rounds I felt a lump in my throat and tension in my belly, by round 8 it had softened. I repeated a mantra also which helped me relax. I did 9 rounds and feel at peace , will add this to my daily habits . Thank you Justin , liked and subscribed.
Thank you. 🙏
I always have lump throat feeling 24/7 stomach esophagus tension 24/7 help
@@jackmeovf4010 Are you sure you don’t have laryngopharyngeal reflux syndrome? That also produces a lump feeling in the throat. That’s what happened to me and I went on an alkaline diet and the lump feeling went away and my digestion calmed down.
@@suehamblin9652 i ahve that too yea and the stress and anxiety get my muscle tension make it worse
@@jackmeovf4010 Try taking 400 mg daily of Magnesium Glycinate. Magnesium plays an important role in regulating the body’s response to stress. Also try eating smaller meals more often during the day to avoid a bloated stomach which will put pressure on the esophageal sphincter. Try this breathing exercise: place one hand on your abdomen and the other hand on your chest. When you breath in, push the hand on your abdomen up but not the hand on your chest. Breath in and out like this several times a day and it will help calm your stress. I did these things plus changing to a more alkaline diet by avoiding acidic foods and all my symptoms went away.
Hi Justin. Just watched your video and you have caught my interest. Even watching it was relaxing. I think we are all looking for something to help us slow down and relax in this increasingly crazy world... I am looking forward to watching a few of your videos and making them part of my daily home therapy time.. wishing you well.
Thanks my friend. 🙏 - You might like this video where I guide you through a visualisation. ruclips.net/video/hzePx04OoXs/видео.html
Day 1: Feeling a lot better than before. It really is game changing exercise.
Any up dates?
@@yorkshireplumbing I am completely healed. Do what he says.
This exercise helped me more than any other I tried! Thank you.
Does this help with heart palpitations?
Skipped beats, sudden racing, extra beats, etc.?
Seriously thankful that I ended up here. This was instantly helpful so much so that I would be insane not to do this in a sequence like you recommended consistently for 14 days. I can’t thank you enough. Do you have any insight as to why it makes me cry just following along twice?
I also feel the urge to cry.....I think we probably need to release pent up sadness and grief
@@allisonhowington6854 I believe you’re right. I haven’t felt the same emotional release since that first “session” however I’m here to say it halted a panic episode like magic. Also, thank you for sharing by responding to my comment.
This is, nothing new, it's called PRANAYAMA in yoga, more oxygen is pumped to brain.
I manage my 2.30am stress by going out in the garden and doing this for as long as I feel like it.
9 times out of 10 it sorts me out and I return to sleep.
I must get up rather than lay there in a pickle.
Well done.
This really works! I can feel the stress leave out the top of my head
Great to hear Tyra. You might like this video where I guide you through a visualisation. ruclips.net/video/hzePx04OoXs/видео.html
I can’t hold my breath very long. Daily anxiety in the morning it’s very strong. My husband died nearly 7months ago after a long illness, I am recognising there is a problem with my nervous system. Really hope these exercises help. I don’t want to live like this. 😢
I get really tired after a bowel movement, for hours afterwards and it is really life disrupting . All the research I have done points a Vagus nerve issue. Do you think this exercise will help? thank you !!
Good morning this is the first time I come across your podcast, I suffer from anxiety take medication for the past three years, I also have vestibular disorder, where I get light headed every day which triggers my anxiety even more, I have been through pyscial therapy for six month for vestibular and it did not work. I will try the excerise and know that it will work. I just did with you just once and it carme me down right away so that makes me feel its going to work. Thank you
Tell uss update ?
Hi justin thanks so much for your videos. I am 27 and have ptsd, house bound from adrenal exhaustion and in sympathetic dominance. i cant meditate because i am scared in quiet/stillness...this exercise is one of the few i can actually do thank you. can you do more than 3 sessions at once? im guessing its safe to do so...thanks for your great videos
Truly appreciate your videos and the education you share that informs us to be able to create a happier healthier life! I am a coach and mentor and share them with my clients because I know that they will get real results from including these exercises daily. Thanks so much!
Thanks so much for your message Kathleen. I am so pleased they are being shared. My aim is to share these ideas so people can find some ease within their own body and mind. 😃🙏🙌 - your approach to coaching sounds superb!
Is this similar to sidling wim hof breathing, at the end hold the breath while doing push up.
Is the hand pressing while holding breath is dangerous for people who have high blood pressure?
Hi there Y Scott. Anyone with high blood pressure needs to be careful of any change in their health regime. There is no need to push very hard as the aim is to reduce stress. The WHM is aimed at increasing physical performance, my approach is about helping your nervous system slow down and reset.
I've been a Wim Hoffer for over 2 yrs. I use it to deepen my meditation and also helps with stress. This technique is also very cool.
Plz can u explain the steps... I did not understand what exactly u did sir.. Thanks in advance..
I want to start doing this but im just a little confused about the sets and reps.
How many repetitions and how many set should i be doing per session?
Thank you very much.
“Caught with matches”, that’s me, followed by belt treatment on my naked bum
I have been suffering with constant low grade anxiety and neuropathic pain for over a year now and have recently been feeling helpless not knowing what it is why it's there and what to do. Medication doesn't cure it. After trying this method for two days I can sense a shift in myself and my anxiety. I would like to know if you do a long term healing program? I would be interested as it does seem this has helped
Thank you sir. I'm deep into meditation since being estranged from my whole family. Black sheep love yup. This is a huge help .
It is so deep, that family connection pain. You can be going along in life, feeling pretty good, in general, and you run into, or get a call from a family member who you rarely see, and it acts like a small firecracker, SENDING sparks that sort of rattle the progress you have made, right? LOL...we should give that pain a name. Cow Dung could work. How dare that person screw up our progress. LOL Well, we have to deal with it. Getting upset makes it worse. I never thought of using the vagus nerve to fix emotional pain, because mine related to breathing issues. I asked a doctor years back, when I was researching my issues. I asked, Do you think that my problem could be connected to the vagus nerve. HE thought, about a few seconds, and said, no. That caused a big gap in my recovery from ANGST! So, I was in limbo, then another mini crisis, and it set me on the right path.My breathing issues ended up causing apnea, and it stemmed from open abdominal gall bladder surgery, which can cause respiratory issues. So, the Vagus nerve is a big deal. It is worth studying.
Sounds horrible i hope your doing alright
Thanks my friend. You might like this video where I guide you through a visualisation. ruclips.net/video/hzePx04OoXs/видео.html
I'm black sheep of family too.
@@juliasewillfarmer6073 Pat yourself on the back. If you have come this far without losing it completely, you are very strong and capable, and because you KNOW, how people can hurt you, I would guess you go out of your way to be kind. There are others who go to bitterness, but, thank GOD, most survive, and learn valuable lessons as well. I was not the different sheep. I was a target. The middle child. But...I turned out with more knowledge, more talent, more skills, more material needs, and more brains, because I had to learn to rise above that situation. I was my daddy's little girl, but my dad worked nights, and my mom had a bad temper. You learn to run, LOL. And I did not understand that she was an alcoholic until much later. Alcoholics are not always under the influeence. My sister, who was nine years older, beat the heck out of me, and when I was really young, she was walking with her friends, and had me in tow. I don't remember the particular time but she was dragging me because my shorter legs couldn't keep up, and a neighbor told my dad. I got the tail end of that. Once she and my cousin were babysitting, and I was there. I don't know what I did, or if I did anything, but they were both hitting me. I was thrown onto the floor, and I kept getting up and fighting back, and down I'd go. I guess I just became more tenacious. So, we learn things we may need someday. God must have known I would be living in a Biden administration. LOL I also developed a very good sense of humor. I guess we should be grateful we are alive. LOL
Does pranayama like bhastrika where you breathe faster than normal activate sympathetic nervous system and worsen my aniexty?
Breathing fast with anxiety is not helpful. The slow exhale relaxes the body, induces the parasympathetic response and helps you feel calmer.
@@JustinCaffrey Thank you so much 🙂
I’m so glad you asked that question. I wondered about that. Thank you!
An ongoing situation is causing me to have poor sleep and heart stress and general health issues - 7 months of severe stress has cause weight loss, and loss of collagen -- need to get my emotions calmed down and into a more hopeful state. right now feel hope less. NOTE i cannot remove the stressful situation , but I am hoping at least this Breath method will reduce the negative effects of the stress.?
Question Justin, does the vagal tone happen while your pressing or is it a bit like going to the gym where you build say a muscle you build up to a healthy vagal tone . The reason I ask is I’ve been noticing this week twitching in my leg or side which I assume is my body releasing the trauma ? Sometimes it can go on for a while. Eg tonight I was watching the tv quite relaxed and my left buttock started twitching at the top of my leg . So I just observed it and let it twitch away .
Can this exercise be given to people with lung disorders such as chronic obstructive pulmonary disease?
Thank you
So much wisdom here. Vagus Nerve Improvement Challenge accepted. ✅ Day 1 .. Thank you.
Thanks Sarah. You might like this video where I guide you through a visualisation. ruclips.net/video/hzePx04OoXs/видео.html
I wish the video showed at least all your hands' position on your chest.
It's hard for me to understand it clearly.
That was amazing, really works, thank you!
Thank you.
Can you use this for pseudo-seizures? It's a misfiring of the nervous system.
Great exercise -- you are an excellent teacher. NOSE BREATHE! Much healthier.
Glad you enjoyed it! JC
I burst into tears, is that normal? I didn't see anyone else with that reaction. I couldn't even help it so I cried like no other. I still feel like i want to cry as I type this. Thank you
Totally normal... you are releasing trauma (stored emotions)
Beautiful. So happy for you.
Thanks for your message Chiiq - Yes, it can happen and is usually a sign of withheld emotions and possibly past trauma. Crying is the bodies way to release emotional pain and it is an important exit valve. Did you keep the exercises going? JC
It shows you how much anxiety and stress your body has been holding for you. This will just show you how much you needed this.
It's normal and not always emotionally rooted but physically rooted from the area of nerve affected
Good idea on the hands together putting pressure while lungs empty..do not hold your breath for longer the 12 ..too long can cause you to faith and could cause seizure
When you say to incorporate 3 to 6 times a day are you counting each section of 3 as one time??
Ideally start with 6 hand pressings (2 groups of 3) and see how it feels after a few days.
I found Wim Hof breathing exercises exacerbated my tinnitus. Is this likely to do the same because of the breath holding?
Im a bit confused how many times to d a day. Is it 3 rounds of the exercise and that counts as one, then do that 3 times a day? Thank you
Such a simple technique that’s causing me to feel relaxed. I’ve been in dorsal for quite a while. 😢 I have done this twice and can feel relaxation in my mind. My life has been hell for about a year. I’ve been in disassociated state with dpdr and obsessive thinking. Feeling disconnected from my body living out of my head. This has been really helpful. 🥰
It’s time to slow down and make lifestyle changes. 🙏
So sorry for what you have gone through.
My journey 10 years.
I started using cold wet cloth back of neck when I awake.
Your a warrior! And you will see your greatness!
Could poor vagal tone cause a chronic cough which is triggered by just about anything? I have a chronic cough which I believe is a sensory neurogenic cough which I believe may be related to vagal tone. It is easily triggered by everything from talking, laughing, anxiety, or even just thinking about it. Do you think these exercises would be beneficial as I’m looking for alternatives to “dampening medications such as gabapentin” ?
Have you tried a few weeks of this technique? I would also visit a doctor.
Oh my god, Justin. You helped me so much a year ago and I had saved a video in a specific playlist with other meditations, but on the thumbnail there’s a woman so I thought I’d never find your channel again. But here you are! Happy new year! 🎉
Hey Justin just for me to clear up. Your rec is to do the exercise 3-6 times per day, six times in a row with a couple of minutes break between number 3 and 4?
3 - 6 times a day. Do it is sets of 3. So 2 sets = 6 times.
Big stream of tingles and goosebumps 🙏🏼
Thank you very very much Jeffrey for this wonderful information, I have been suffering with anxiety on and off for many years and this certainly helped tremendously just in my first 6 reps. Now, I did encounter on day 2 something very odd and scary, I woke up with my hands being prickly like needles, perhaps the prayer like pressure to the hands pinched a nerve? Who knows, I woke up at 9am with it and at 1:50pm it barely started going away but is still there very lightly. I will continue to do more clenching fists to circulate blood, take B12 and b vitamins ( this deficiency can cause tingling and prickling) of course this caused anxiety (lol) so I soon resorted to a modified fist to fist press instead prayer position. Have you come across this before and anyone else on these posts encounter something similar? Thanks again for what you do!!
I have but I also have been working through chronic anxiety and depression and sleep issues that began a few months ago. My dr had me do extensive blood work and found I was deficient in vitamin D and had too much vitamin B6 which could be contributing.
Im so burnt... I’m gonna give this a shot.... I got nothing to lose.
I’ll report back in 14 days...
#JustJesus
You might like this video where I guide you through a visualisation. ruclips.net/video/hzePx04OoXs/видео.html
kinda like weight lifting. breathing, effort, release
I was told to never hold my breath on the exhale. Always hold it on the inhale. Why would that be?
Would pushing your hands together while holding your breath compress your vocal chords? I have vocal chord dysfunction and don't want to make it any worse
Do you use your vocal cords when breathing or holding your breath?
Wow! Awesome. Ten thousand thankyou's
& use yoga breath when inhaling...
Not all vagal nerve disorder is from emotion. There is also cervial instability that is horrible on the body system. This is certainly not emotionally rooted for those with injury or birth defects. I find this video helpful but lacking
Thanks for your message. There are much longer more detailed videos on the channel. What content would you like and I will aim to work it into my schedule? 🙏
Im a little confused. Should you do it 3x3 3-6 times a day?
Dear Justin, I Just tried this. But after 3rd try I had a great pain on my cervical spine. Like just below C7 point. Espacially after I move my head backwards.
Me too. any better?
Thanks for sharing. I'm just learning about the vagus nerve and I started daily exercises about 2 weeks ago which has been a game changer for anxiety, chronic neck pain, and stress. I will incorporate this exercise and let you know how it's going. 🙏
That is great to hear Jannette. Thank you, Justin.
Thank you for this video! Could someone maybe explain the (neuro)physiology of this technique? :)
Do we REALLY need a legal disclaimer for parasympathetic breathwork??? It's a sad commentary on the state of our culture.
Yep, I do agree. 😔
When you say do it in 3 s is that steps 123and 4 and immediately again
I only have one hand. Any suggestions? I lost my left arm at the elbow. Thanks
Great question, Paul. I have just used the inside of my left knee pushing against my right hand. It creates a similar response. Just enough pressure to push one against the other. You don’t need to push too hard as your arm may be stronger than your leg. Does that make sense? Thanks for being here. I have just watched your video and subscribed to your channel. Please keep going and record more. PTSD in the armed forces is a huge problem. Your help will be felt and needed. 🙏 Justin (check out Paul Swain on RUclips).
I love you. For 8 months I’ve been struggling with dizziness and brainfog and body spasms, this !!!! Little exercise has helped me so much doing it only once, I’m hoping it’s only going to improve from here ♥️🙏
Thanks Rhiannon. Remember to practice daily. 1. Deep breath in through the nose. 2. Breath out slowly through the nose until all the air has exited the lungs. 3. Hold breath. 4. Press hands together with enough force that it shakes. 5. Keep holding your breath until you need to take a big inhale. (Obviously, judge your situation and how this breathing technique feels to you based on your circumstances and medical health/history).
@@JustinCaffrey does inflamed vegus nerve cause neurological symptoms, vertigo like symptoms spasms, ect ?
Or I’m wondering if it’s a vaccine injury because the exercises help a lot but I’m worried it could trigger something else if I’m wrong.
But I also have he chronic stress isssues the past two years due to everything going on. So I’m just trying to rule out what is exactly happening.
@@rhiannonkarwata3883 it can. So can chronic stress.
@@JustinCaffrey trueeee, very interesting thank you Justin
Do you have anything else that would be beneficial due to these symptoms what to take or other exercises or something to help. Many thanks
Rhiannon I have many of your same symptoms, how are you feeling today? I hope all is well
I practice and teach mindfulness breathing meditation reflexology reiki. I practice yoga Tai chi massage and so much more. My vagal nerve issue is from damage to my neck. Still have issue regardless. Been working g on this for 40 years. I am a chilled out individual
Great work. 😃🙏❤️
Relaxing and reminds me of natural childbirth exercises! It works.
I tried but I hate the feeling g of feeling out of breathe
how strong to push? and how long to hold? i pushed with full force and started to twitch is that normal or too hard?:D