Daily Vagus Nerve Exercises For Self-Healing (2 in 1): Natural Techniques & Habits To Help With Anxiety, Overthinking, Depression, Stress-Relief, Brain Fog, Inflammation & More

By Tiegan Williams

Introducing 10+ Hours Of Vagus Nerve Exercises & Strategies For Overcoming Anxiety & Overthinking The Natural Way! (Including Daily Habits And Behaviors To Make Sure The Results Stick!)

• Language: English
• Publisher: Spent Pens Publications
• Release date: Nov 25, 2023
• ISBN: 9781998101580

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Daily Vagus Nerve Exercises For Self-Healing (2 in 1): Natural Techniques & Habits To Help With Anxiety, Overthinking, Depression, Stress-Relief, Brain Fog, Inflammation & More

By Tiegan Williams

Vagus Nerve Exercises To Rewire Your Brain: Stimulate Your Vagus Nerve With Natural Self-Healing Daily Exercises For Anxiety, Depression, Trauma & Overthinking

By Tiegan Williams

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Table of Contents

Introduction

Chapter 1: An Overview of the Autonomic Nervous System

The Twelve Nerves of the Cranial Base

The Five Essential Cranial Nerves

The Subdiaphragmatic (Dorsal) Vagus Branch

Chapter 2: Understanding Polyvagal Theory

Homeostasis and the Autonomic Nervous System

The Five Physiological States of the Autonomic Nervous System

Historical Recognition of the Vagus Nerve

The Two Different Branches of the Vagus Nerve

Effects of Activity in the Ventral Circuit

Effects of Activity in the Dorsal Vagus Circuit

The Fight-or-Flight Reaction of the Human Body

Distinguishing between Real and Interpreted Forms of Danger

Chapter 3: Using the Vagus Nerve in Treating Mental Health Conditions

Managing the Treatment of the Cranial Nerves

A New Understanding of Stress

A Polyvagal Approach to the Treatment of Psychological and Physical Conditions

A Fresh Look at Trauma and the Ways in Which We Currently Respond to It

Posttraumatic Stress Disorder and Dorsal Branch Activity

Restoring Function after a Traumatic Event

Stress and the Sympathetic Nervous System

Depression and the Autonomic Nervous System

Chapter 4: Understanding Mental Traps to Help with Overthinking

Persistence

Amplification

Fixation

Chapter 5: Exercises for Overthinking, Depression, Trauma, and Anxiety

Supine Exercises

Standing Exercises

Chapter 6: Meditations for Overthinking, Depression, Trauma, and Anxiety

Body Scan Sleep Relaxation

Relaxation Under Pressure

Get Rid of Your Thoughts and Your Anxiety

Meditation for Anxiety

Creating a Calm Place

Meditation for Depression

Meditation for Gratitude and Overcoming Depression

Overcoming Negative Thoughts

Meditation for Overthinking

Final Thoughts

Chapter 1

Tip #1. Two-Column Technique

Tip #2. Focus on What Went Right Instead of What Went Wrong

Tip #3. Count Your Blessings, Not Your Worries

Chapter 2

Tip #4. Cultivate Big-Picture Thinking

Tip #5. Self-Reflection for Negative Thoughts

Tip #6. Channelizing Negative Thoughts Into Productive Action

Chapter 3

Tip #7. Take on New Challenges

Tip #8. Eat and Sleep Well to Feel Well

Tip #9. Seek Mental Clarity

Chapter 4

Tip #10. Swap a New Habit for an Old One

Tip #11. Eliminate the All-or-Nothing Mindset

Tip #12. Give Yourself a Break

Chapter 5

Tip #13. Clarifying Your Life Priorities

Tip #14. Letting Go of People/Thoughts That Cause Anxiety

Tip #15. Journaling for Decluttered Thoughts

Chapter 6

Tip #16. Meditation

Tip #17. Change of Surroundings

Tip #18. Engage in Self-Talk

Chapter 7

Tip #19. Increase Your Physical Activity

Tip #20. Engage in Small Acts of Kindness

Tip #21. Take Care of Yourself

Chapter 8

Tip #22. Manifest Positivity

Tip #23. See Every Day as a New Opportunity to Start Over

Tip #24. Learn the Language of Kindness

Chapter 9

Tip #25. Seek Behavioral Therapy

Tip #26. Cognitive Reframing Strategy

Tip #27. Learn to Manage Stress

Chapter 10

Tip #28. Focus on Watering the Grass on Your Side

Tip #29. Do What Makes You Happy

Tip #30. Say Yes to Adventure

Meditations

Basic Mindfulness Meditation

Relaxation for Healing

Positivity Meditation

Awakening to Transition

Self-Esteem Relaxation

Sun Meditation for Healing

Meditation for Self-Healing

Meditation for Happiness

Introduction

Many people in the modern world suffer from mental health issues such as depression, anxiety, trauma, and excessive thinking, particularly in more recent times. However, many people resort to over-the-counter medication or other types of treatment that do not target the true problem, which is a dysfunction in your autonomic nervous system. This is because these treatments do not target the actual cause of the problem.

The component of the human nervous system that is responsible for monitoring and regulating the activity of the visceral organs is called the autonomic nervous system. Visceral organs consist of the genitalia, the heart, the lungs, the liver, the gallbladder, the stomach, the intestines, the kidneys, and the gallbladder. Almost always, a problem with your autonomic nervous system is the root cause of any anxieties or aches that are associated with any of your visceral organs.

The autonomic nervous system is composed of two distinct divisions, and these divisions frequently behave in a manner that is contradictory to one another. The sympathetic division and the parasympathetic division are the two categories that concern the span of this book. The sympathetic nervous system helps the body prepare for imminent action, which can be either the fight or flight reaction. However, this preparation comes at the expense of the body's regulatory functions, such as digestion.

When we humans are dealing with a stressful situation, our muscles automatically respond by tightening up because they have been trained to do so. Because of this tensing movement, we are able to move more quickly and/or summon more strength to the areas where strength is needed. The process of calling upon the power of your muscles is lengthy and difficult, not to mention unique. Because of this, the visceral organs require as much assistance as they can receive, and the cranial nerves are there to lend a helping hand in achieving the relaxation response.

Only in two situations can the relaxation response be activated: one, if we have prevailed in the conflict and eliminated the risk, and two, when we have disengaged ourselves from the situation to the point that we are no longer in danger. In either situation, the body will fall into a state of relaxation, signaling to the individual that they are safe for the time being, at least until the next potential danger presents itself.

The rest and digest or feed and breed state of the autonomic nervous system was once assumed to be synonymous with the state of relaxation. Our autonomic nervous system seemed to cycle between states of tension and relaxation. This story only goes true if we are to believe the conventional theory that is accepted by the majority of people.

Having said that, this interpretation does not take into account one factor. Problems develop when we continue to be in a state of stress even after we have successfully avoided the threat or danger, which may be due to the fact that our line of work or way of life is inherently stressful.

Because of this, long-term stress has been recognized as a problem in people's health for several decades, and great quantities of scientific research have been concentrated on gaining an understanding of the potentially harmful effects of stress that is endured over an extended period of time.

Knowledge of the autonomic and central nervous systems is the first step toward having a better understanding of how we deal with stress. The former nervous system is comprised of sensory, motor, and gland-stimulating components, whereas the latter nervous system, is predominantly comprised of the brain and spinal cord as its primary organs of operation.

The control of the muscles that do not require conscious action (otherwise known as nonvoluntary muscles) is carried out by the autonomic nervous system. The peripheral nervous system is responsible for the same thing, but it is incapable of controlling the heart, glands, or organs that contain smooth muscles like the intestines.

Different neurotransmitters with diametrically opposed effects are utilized by each of the two branches. The neurotransmitters that we need to focus on are norepinephrine or noradrenaline, which is used for the sympathetic branch, and acetylcholine, which is used for the parasympathetic branch.

If you are having trouble seeing the two neurotransmitters opposing one another, consider the fact that norepinephrine quickens the rate at which your heart beats, whilst acetylcholine decreases the rate at which it beats. In addition, it is known that norepinephrine can widen the pupils and the airways in the lungs, reduce the activity of the digestive system, and slow bladder contractions as well as blood flow to the genital area.

On the other hand, excessive stimulation of the sympathetic nervous system as a result of prolonged exposure to high levels of stress is taxing on the body and has a strong propensity to be linked to heart disease as well as other stress-related persistent ailments.

In other words, it all comes down to stress—or rather, how your body copes with stress.

This is precisely why healthcare professionals sparked a widespread movement with their efforts to treat and manage chronic stress. As part of this movement, they have written (and are continuing to write) a large number of articles aimed at a general audience and published them in a variety of formats, including newspapers, magazines, books, and blogs. The pharmaceutical industry also started producing a wide variety of antistress medications, which have resulted in substantial financial gains for the companies producing them as the number of people taking these medicines has increased. However, in spite of all of these resources, there are still a great number of people who believe that they have not been assisted nearly enough. They continue to feel the effects of stress.

As a result of this, there is a widespread consensus that the level of stress in our society is rising at an exponential rate. Some people even argue that individuals are experiencing higher levels of stress as a direct consequence of being stressed.

Upon investigating dry cranium bones in an anatomy dissection lab, scientists observed that the sawtooth edges of adjacent cranial bones might fit together, but also that there was a possibility of modest movement between two nearby bones, even without the sawtooth edges.

It was a widely held notion at the time that if something occurred in nature, there had to be an explanation for why it did so. This was the birth of craniosacral therapy.

A Closer Look at Cranial Bone Movement

The bones of the skull are held together by a network of elastic membranes, which also permit some motion between the individual bones. Many of the medical conditions that originate in the neurological systems also restrict movement between the bones of the cranium. But releasing some of the tension from the neurological systems has been a longstanding method that provides some room for cranial bones to move. This makes treatment options available to patients struggling with a wide range of health problems. It gives new hope to people who have not been able to seek conventional treatments of medicine and surgery—and for patients whose past attempts at treatment have failed.

The craniosacral approach is a hands-on therapy method that has proven to be particularly effective in improving the function of the nervous system. This is in contrast to the typical practice of traditional medical doctors, who are more likely to prescribe medication for the treatment of stress and other medical conditions. The craniosacral method has the potential to lower chronic stress, release tensions in the muscular system, and put the hormonal (endocrine) system into a more balanced state. There are various therapeutic techniques for chronic stress, and they can be grouped under three different categories: (1) reducing the strain in the membranes, (2) relaxing the limits between the different cranial bones; and (3) enhancing the flow of cerebrospinal fluid.

The Blood–Brain Barrier

The brain and spinal cord are both encased in a physical structure called the epithelial sheath, which is made up of epithelial cells. The blood–brain barrier is formed by these cells, also known as endothelial cells.

There is no direct circulation of blood to the neurons in the brain and spinal cord, thus they do not receive blood directly. Instead, the tissues of these structures are surrounded by a colorless fluid called cerebrospinal fluid, which circulates in order to supply the brain and spinal cord cells with the required nutrients and to transport away waste products of cellular activity before returning to circulation. These functions take place before the cell enters the bloodstream.

It is true that cerebrospinal fluid is only present in trace levels in the blood throughout the body, but its consistency is noticeably different from that of the rest of the blood. It does not have any red or white blood cells, and it has a significantly lower level of contaminants than blood does.

The cerebrospinal fluid is created when blood is filtered in the brain, and it then travels around the cranium in the areas that surround the brain and spinal cord. Cerebrospinal fluid, after completing its circuit of the brain and spinal cord, travels back to the jugular veins, where it rejoins the blood that is traveling to the heart from the rest of the body. After that, it is pumped out of the heart and passed via the lungs and kidneys to be purified.

The flow of blood to the brainstem and the nerves that emerge from it is essential to the operation of the five cranial nerves, the operation of which is required for the condition of social engagement. This includes the ventral branch of the vagus nerve. In order to properly improve the function of the ventral branch of the vagus nerve and the other four cranial nerves that are crucial for social engagement, it is essential to remove any constraints that may be placed on the blood supply to these areas. The field of craniosacral osteopathy is home to some of the most effective strategies for accomplishing this goal.

Osteopathic physicians were the only healthcare professionals allowed to receive craniosacral education for many years. In the past, they had a policy that only licensed osteopaths and students currently enrolled in osteopathic medical schools were allowed to participate in their classes. However, gradually, some of the hands-on disciplines were taught to students and physicians who were not trained in osteopathic medicine.

The Rationale Behind Our Participation in Social Activities

Spinal nerves, which have their beginnings in the brain, are a component of the spinal cord. They exit the spinal cord between vertebrae that are next to one another and then travel to numerous locations all throughout the body. A spinal nerve is a mixed neuron that carries motor, sensory, and autonomic messages between relevant parts of the body and the spinal cord.

Some of the spinal nerve fibers interweave with one another to form the sympathetic chain, which extends from vertebrae T1 all the way down to L2 and runs the whole length of the spine. (The first thoracic vertebra is referred to as T1, and the second lumbar vertebra is referred to as L2.) When a person is activated into a fight-or-flight response in response to the perception of a threat of danger, this chain provides support for the activity of the muscles and visceral organs.

The brainstem, which is located at the bottom of the brain, is where most of the cranial nerves get their start, with the exception of the cranial nerves I (olfactory) and II (optic). After there, they go to a variety of structures located within the cranium as well as the rest of the body. For example, certain cranial nerves supply the muscles that control facial expressions, while others travel to the heart, lungs, stomach, and other organs that are involved in digesting. Some of the cranial nerves connect to the muscles that control eye movement, while others link up to the cells in the nose that are responsible for our ability to smell.

According to Polyvagal Theory, a person is able to experience a physiological state that encourages behaviors of spontaneous social engagement when they are in a safe environment. So long as they do not feel threatened or in danger, and their body is healthy and operating effectively, the individual will continue to function as usual.

Neurologically speaking, social engagement is a state that is dependent on the activity of five different cranial nerves, specifically the ventral branch of the vagus nerve, which is cranial nerve X, as well as pathways within cranial nerves V, VII, IX, and XI. When functioning harmoniously together, the activity of these five nerves helps to maintain a condition that makes it possible to engage in social contact, communication, and the right actions for self-soothing. We are able to feel love and friendship toward others when we are actively participating in social activities. Additionally, the individual members of a group have a better chance of surviving if they are able to work together and collaborate with the other members of the group.

As a result of our interactions with one another, we form bonds, friendships, and intimate sexual relationships; we communicate, talk to one another, care for one another, work together, raise families, share stories, participate in sports, sing, and dance together, and provide entertainment for one another. Other inherent values result from our participation in social activities. We take pleasure in gathering around a table with those we care about and sharing a meal or a drink with them. Social engagement may occur when a parent is putting a child to sleep by lying close to the child and reading a book or telling a story until the child drifts off to sleep, or it may occur in the intimate moment experienced by two lovers lying close to each other after they have made love. Both of these scenarios are examples of situations in which social engagement may occur. These are some of the crucial occurrences that contribute to our humanity and make us who we are.

Social engagement is not reserved for our contact with other individuals. We have a lot of affection for our animals, and we take care of them by giving them food and taking our dogs on walks. We often have a lot of conversations with our animals, and we are certain that they can comprehend what it is that we are saying. When they show that they care for us in return by acts of affection, it makes us joyful. These are the types of actions, experiences, and qualities that emerge as a result of being socially engaged, and almost everyone is familiar with them. On the other hand, the outdated model of the autonomic nervous system does not well represent or explain the types of activities and interactions that we just discussed.

The autonomic nervous system contains a circuit that helps facilitate social engagement. However, having positive experiences with other people also helps us to regulate our autonomic nervous system. This is because both the social engagement circuit and positive experiences with other people are facilitated by the autonomic nervous system. When we are with other people who are active in society, it makes us feel better to be in their company. On the other hand, when we do not have enough pleasant social contacts with other people, we put ourselves at a higher risk of becoming anxious, depressed, asocial, and even antisocial.

In light of Polyvagal Theory, this book was prepared with the intention of assisting people in overcoming the day-to-day problems they face as a result of mental health conditions. This theory provides an explanation of the operation of our nervous system by segmenting it into three segments and examining the responses of each segment to various stressful conditions. If you have a good understanding of Polyvagal Theory, you will have a good understanding of how it applies to psychological problems such as anxiety, overthinking, traumatic experiences, and depression, as was previously indicated. You will be able to embark on a path toward self-healing in the convenience of your own home if you take this step, of course, with the assistance of this book.

So, find a place to sit where you won't be disturbed, take something warm to drink, and prepare to make yourself as at ease and receptive to new information as you possibly can.

Chapter 1: An Overview of the Autonomic Nervous System

In order to understand the vagus nerve, it is necessary to initially understand the autonomic neuropathy, which is at the center of everything and starts with the autonomic nervous system and the cranial nerves.

Maintaining the continued existence of our physical bodies is the major objective of the neurological system of the human body. Therefore, let's begin with grasping the components that make up our neurological system. The brain, brainstem, cranial nerves, spinal cord, spinal nerves, and enteric nerves are all components of the nervous system. Other nerves include the vagus nerve and the optic nerve. Our emphasis is going to be focused on the autonomic nervous system, which is composed of parts of the brainstem, certain cranial nerves, and parts of some spinal nerves.

The Twelve Nerves of the Cranial Base

The twelve nerves located in the cranium are the starting point for everything else. They are intricate and cover a wide area. However, this is the case with each and every other nerve in your body. They are necessary for your survival, and they keep you on your toes. They couldn't be that dissimilar to one another, can they?

Let us be the first to tell you that they are, in point of fact, quite singular to themselves and their own kind. Cranial nerves can take on many forms, and each of these forms has a unique purpose. However, for the sake of clarity and simplicity, we are going to take things at a slower pace and start from the very beginning.

Cranial nerves are distinct from spinal nerves in their structure and function. Certain cranial nerves extend from the brain stem to link with the organs and muscles of the head, including the eyes, ears, nose, and tongue. The brain extends into what is known as the brain stem, which is located on the underside of the brain and serves as the starting point for the spinal cord.

The pharynx, face, neck, thorax, and belly can all be reached by other cranial nerves, which exit the skull through relatively small apertures. Every one of the twelve cranial nerves has its own unique pathway on either the right or the left side of the head.

The regulation of many of the visceral organs is the responsibility of one of the cranial nerves, which wanders across the body from the brainstem all the way down into the chest and belly. It provides innervation to the muscles of the throat (pharynx and larynx), as well as the organs of breathing (lungs), circulation (heart), digestion (stomach, liver, pancreas, duodenum, small intestine, and the ascending and transverse sections of the large intestine), and elimination (small intestine, large intestine, ascending section, and transverse section) (kidneys). The Latin word vagus, which means vagrant, wanderer, was used to name this nerve since it is so long and has so many branches.

The vagus nerve plays a role in the regulation of a wide variety of body functions, which is essential for preserving homeostasis. Several of the cranial nerves sustain nonstress conditions, in contrast to the sympathetic chain, which extends from the spinal nerves and helps maintain the state of stress as well as the mobilization for survival that it provides. Rest and restoration are two of the most important things that the cranial nerves are responsible for doing in the body. They also make it possible for the senses of sight, smell, taste, and hearing, in addition to the sensation of touch that can be experienced on the skin of the face. Several of the cranial nerves in mammalian species collaborate with one another to facilitate and encourage social behavior.

It is common practice to assign a Roman numeral to each cranial nerve; for instance, the olfactory nerve is also referred to as CN I, which stands for first cranial nerve. It is important to keep in mind that the phrase CN I actually refers to a pair of nerves, despite the fact that it is typically referred to in the singular form.

The numbers assigned to the cranial nerves reflect their relative positions within the skull. They originate from a semicircle on each side of the brain, and an early anatomist gave the number CN I to the nerve that is at the top of the semicircle, CN II to the nerve that is the next one down in the semicircle, and so on.

It is possible for a cranial nerve to serve more than one purpose, just as the fibers that make up a conduit frequently perform unique purposes. When we initially examine the functions of the numerous cranial nerves, it may appear that these functions are unconnected to one another. One of the nerves, for instance,