How to Turn on The Parasympathetic Response to Calm Anxiety - 22/30
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Published 2024-02-22
The good news is that there are practical things you can do to turn on and strengthen your parasympathetic response. In this video you’ll learn how to activate the parasympathetic response, and how to strengthen your vagal tone- which is your body’s overall ability to regulate your nervous system and return to a sense of calm.
Your nervous system has three responses - the Sympathetic response- which is activating, alerting, it’s been called the FFF response, it’s meant to prepare you to respond to danger. The Dorsal vagal response- which is the shutdown response, it’s meant to conserve energy and numb you, protect you from hurt. And the ventral vagal response- the parasympathetic response, the internal sense of safety, where you feel secure, that you can connect with others, heal, rest and digest, love and be loved, relax and restore. But each of these responses, imagine them as being like a muscle, the response that you use the most gets stronger, so if you’re anxious a lot, you’re constantly strengthening your activating response. And if you exercise your parasympathetic response a lot, it gets a lot stronger.
OK, so let's break it down: The vagus nerve is a long nerve that runs from your brain through your neck and into your abdomen. It's one of the most important nerves in your body, controlling many functions, including heart rate and digestion.
Vagal tone is like muscle tone, your vagal tone is the activity level of the vagus nerve. Higher vagal tone means that the vagus nerve is more active. It's generally associated with better health and well-being. For instance, high vagal tone is linked with better mood, lower stress, and a more efficient heart. And low vagal tone is often found in people with depression, anxiety, and other stress-related disorders.
You can actually measure the strength of your vagal tone with HRV (Heart Rate Variability): In essence, both vagal tone and HRV are measures of how well your body responds to stress and recovers from it. High vagal tone and high HRV are generally seen as signs of good health and resilience.
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In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
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All Comments (21)
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You know what, lady? You've really found the purpose for your being! I'm glad you were born and thank you for your service to humanity.
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Psychedelics are just an exceptional mental health breakthrough. It's quite fascinating how effective they are against depression and anxiety. Saved my life.
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I've watched a lot of "mental health professional licensed in the US" videos here on YouTube, but after watching many of yours, you are a leap beyond the rest. Please keep doing what you're doing.
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To all the people struggling with health issues: you are not alone, believe in yourselves, keep taking care of your health and don t give up, you are doing great, no one can imagine the courage it takes, you are safe and soon you will see the light, search help from professionals and on the right channels, like this. Keep going, you are loved❤
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Here they are. Thank you so much for these tips! 1. Laughter 2. Breathing (or fake big yawn) 3. Humming, singing, chanting, gargling 4. Chewing gum (anything that makes you salivate) 5. Shake it off 6. Any kind of movement 7. Tense and relax 8. Crying 9. Connection (human contact, deep long hugs, eye contact) 10. Sharing a meal with friends And at 15:05 a few more.
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I’m from Ukraine so our reality is more than just stressful now. And your information and recommendations really work. Thanks for your course, I truly appreciate it💙💛
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You are doing a great service for people who have little energy to fight to survive anymore.
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I’ve plowed through five therapists in under four years. Your videos are more helpful than anything I’ve found.
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Cant thank You enough... You have no idea how much your lessons have changed my life! THANK YOU!
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"Go through an "event" instead of avoiding and immobilizing" this is big. Thank you! You are so helpful!
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Thank you for offering your valuable and powerful information to us. I'll be utilizing these techniques a lot today while I file my taxes online. Your teaching has helped me come out of a dark place when my son passed away and I will forever be grateful.
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I have chronic inflammation from spinal stenosis and some nerve impingement, in the last 10 years I’ve lost both parents and husband , been through terrible menopause when I thought I was losing my mind and Gp prescribed antidepressants…as waiting list for talking therapy is endless, after several attempts with awful side effects I’ve now come to the conclusion that I have to help myself get back to the me of my best life, pre life traumas and the degenerative health issues I now have. Your videos are a godsend.
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I'm saving this video to watch over and over again ... My Parasympathetic Nerve is activated even when I eat. Years of being in mom hurry panic mode, 2 kids with health issues, Dr appointments, schools etc, I still eat so fast, I must get it done quickly and to the next task. I've had to set a timer to slow down my eating... Try very hard to set my fork down between bites. Relax... I've noticed a difference on the scales and my clothes. I think that fight flight mode and cortisol flood into my system kept the weight on. I have to say a montra before meals. "Slow down and enjoy"...🤗... My kids are now grown...I can slow down now...😁
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Im amazed I received this video in my feed and have been praying about how finiancial hardship or having more than enough effects my health. I have multiple sclerosis and stress exacerbates my condition. The fixes you recommend do work but I can tell you Jesus is the answer to helping you when you are in the midst of fear, trauma, anxiety, worry etc! He strengthes me, gives me courage and brings His peace! I can testify to this through yeara of experience. I pray for those who need His mighty delierence and daily help to call out to Him and ask for His love to heal, restore and keep you now and forever eternity.
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I'm struggling a lot with psychosomatic illness from chronic anxiety and your videos are helping me a lot. Thanks for making these. :)
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Honest to God this girl is a real natural healer.
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My husband used to get super nervous going into a BJJ tournament and eventually started dancing as he waited mat-side. Now he has the kids team having a little dance party before they start to "shake the sillies out" and it seems to really help with their pre-tournament nerves.
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I’ve been making this journey on my own for about 5 years. This is the first video that combines everything I’ve learned so far. I’m so grateful to feel so validated not just by her information but also the very personal positive responses to the different techniques. Thank you 🙏
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Bloody hell, I absolutely needed this today. I cannot tell you how much your videos have come just when I need them most. Thank you for making your content free and so accessible xxx
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This is the video that I’ve been looking for my entire entire life
