Ejercicios para darle tono al nervio vago y bajar la ansiedad

Ejercicios para darle tono al nervio vago y bajar la ansiedad

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Hello friends of Desanity to see it very much pleasure to greet you today and as always I hope that you very well today I come to talk to you about a super super interesting topic that is convenient for all of us to know and that will help you a lot to lower the levels of stress and anxiety and it is about your vagus nerve. I am going to talk to you in this video what the vagus nerve is, how can we realize that we need to give it tone what is this of giving the vagus nerve a turn and some exercises so that you can give it a This stimulation that is having anxiety stress will surely do you a lot of good I am Fabiola Cuevas I am a psychologist and I am the founder of Holiness and as you know I am passionate about everything that can help us to live the best balance and feel better and I invite you To also know the page that is desansiety.com and all the ways we have to help you live a life with greater freedom and health and today I want to talk to you about the vagus nerve because it is one of the The most important components of your body in relation to stress, as
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in other talk videos, we have a nervous system that, as it says, are nerves that pass from our head to the rest of our body and are in charge of sending and receiving information between our brain. our thought-processing box and our body then what happens in your body reaches the brain and the signals that are sent from the brain reach your body and this is done through 12 cranial nerves so it is called because they are like branches of two nerves that go all over our neck in our spine towards our body and it and modest nerves is the vagus nerve and the vagus nerve turns out to carry out approximately 70 percent of the functions that will help us relax or It is the nerve that will send the signal for example to your heart to stop beating so fast that it will help your breathing to calm down that your system dig summer is regulated will also help to improve
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the sensations of your throat, your tongue, palate and the ear, that is why the middle vagus is really the most important of the cranial nerves when we talk about anxiety stress and as well as the muscles that when they have a good muscle tone we say that the muscle is healthy in the same way we say that the vagus nerve when it has a good tone is healthy and as it has a better tone then we will be able to relax easier because the vagus nerve is the one that makes us relax in the body so that is why these exercises that I want to share with you which are going to help us tone it and so it is said it is not so much about overstimulating but that my vagus nerve has a good tone but before sharing the exercises I want to tell you how you can realize that the vagus nerve needs an improvement in its tone and that basically we are going to see for example when we have strange sensations in the ear that may be that it adds or
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bothers you strange sensations on the tongue and on the palate in the throat in your facial expressions and even the vagus nerve is said to be the nerve of socialization because because it will be the one that will help the segregation of oxytocin which is the hormone that makes us feel connected to others so when I am talking to you I am making certain facial expressions and I am making a certain tone in my throat in my voice and that is how you can say I can tell you I am very happy but my facial expressions show otherwise I can't tell you so I'm super sad I accept myself a lot and I'm smiling then when there's no congruence or that you can see how a person feels through their facial expressions it's thanks to the nerve lazy and in the same way when you talk to someone and listen to their voice and you realize that they feel sad or not it is thanks to the vagus nerve that is going to give us that tone or
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vibration ón in our throat so that's why also when you feel very stressed or when we bring a certain history of post-traumatic stress it is difficult for us to speak and you feel that perhaps when you are very angry you also cannot speak or that you cannot control your facial expressions all that has to do with it. the vagus nerve and that is why it is the nerve that has to do with socialization so if it is also difficult for you to connect or socialize with other people, let's say that around the vagus nerve will help you in other ways that we realize that the The vagus nerve needs this help to give it a lathe because it will do if I have a very fast or uneven heart rate and my breathing is very high and especially if my digestive system or colon are in need of help, something interesting where we can also find out is with strange sensations on the skin that sometimes we can also feel with stress and anxiety and so there are many things because it turns out that it is called Vagus nerve because it roams the
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body is the longest nerve of all the cranial nerves so the eba will go from your ear practically to your anus so also when we are stressed we affect ourselves and we cannot go well to the bathroom and the stimulation of the vagus nerve It will help to really practically your whole body to restore its functions especially if you have been having a lot of anxiety stress so now as we are going to tone our vagus nerve there are many, many ways but I want to share some Let's say the easiest that you can do at home and so that you can see the complete article on the vagus nerve, I invite you to click on the link that you find here below. I leave it where I already give you the list of possible ways to stimulate it and I also recommend you listen to an interview I did with someone and see how the vagus nerve will help us to improve stress and anxiety. A very famous first exercise is Bringing fresh water to your face as
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you know is almost instinctive and if you are looking for videos of people trying to calm down from stress and anxiety they are usually pouring fresh water then the important thing here is not to do it as with this chip I start to feel bad I run to Take a bath to throw my ice water or put ice on the back of my neck, which as you have seen many times, is recommended, my recommendation is that if you try this habit of bathing with fresh water upton throw yourself fresh water especially after a moment that you felt a lot of stress And it can be on the forehead and on the back of the neck with which you wash your hands and make it so that it refreshes you it is a little while it will help your nervous system to say ok, I can no longer begin to relax and but as I tell you the important thing is How to avoid this attitude of I am going to bathe them to see if they stimulate the vagus nerve because then also overstimulation is not very good if we are going through times of a lot of anxiety stress that speaking only On this ice, perhaps you have already seen
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that there are even therapies or special places where if you try to get into tubs with ice or very low temperatures, my recommendation is that all these practices are once you are more balanced in your system nervous other very good exercises that you can do from now on at home is singing or gargling or vibrating in your throat because as I said, the vagus nerve is in charge of giving tone and vibration to our voice so that is also why many people They begin to sing or a process of learning to sing and it turns out that they also begin to feel better and change their life in many aspects, why because singing, speaking, vibrating, for example, what is practiced in the East within yoga that is home is action of or you can also bring your palate to your tongue to your palate and do or as I said gargle with water that later if you have a lot of discomfort in the throat maybe you feel weird because You kind of feel like the water is running out
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but if you don't have problems with gargling you can gargle or my recommendation is also that you look for songs that you like that you put out with lyrics and you sit down to sing even if you feel that you are sad or you are very stressed that you do these vocalizations and these vibrations so that you also help all the uncomfortable sensations of the jaw and the ear so singing gargling or vibrations there is something that is home that is different from om home is hmm and it's like I am also going to make this sensation home that will help us a lot to give it around our vagus nerve and activate relaxation in our body so until now and feel it for yourself as I said, the vagus nerve runs from our base of our skull towards practically all of our body and it has been discovered that if I improve my posture at that precise moment my vagus
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nerve will say ah like it feels comfortable and you can start to function better and it will even help our adrenal glands to relax is this one of the benefits that has been seen in the practices of yoga and conscious movement that help a lot to improve our levels of stress and anxiety then at the moment that you feel a little stressed improve your posture open your chest a little align your head with your neck with your body with your spine and that right there you will help your vagus nerve to begin to relax another of the great ones, say me I think one of the best things we can do to give our vagus nerve is laughter and if you can laugh with socialization much better now I know that if you are going through a moment of anxiety this can be difficult because you feel like disconnected from others or you may be afraid of socialization
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but try to look even with yourself in front of the mirror or watching videos of being buts or something that makes you laugh to generate like that laugh a and that feeling of social connection that is what is going to help us a lot and what the most recent research has shown that even prevents many things that worry us about the future and even if you have a friend, a friend seeks as often as possible, look for a way to spend time together where you can get to laugh and that way too, maybe it is not so immediate that you can do it right now but it will help you a lot to give around your vagus nerve and there are other exercises that are more like the facial world as you I said the vagus nerve controls our facial expressions and the law then there is an exercise that is practiced a lot also in conscious movement which is to pass your tongue over your teeth and over your cheeks so you can do it at this moment pass your
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tongue through your glasses through your cheeks and for your teeth you can circle to the right and then go back and circle to the left as if you wanted to know how each of your teeth feels giving you the time to do it gently and now we move our tongue a little more towards the cheek in this way by moving our tongue and having this contact perhaps you even feel a little pain or discomfort and that is precisely because of the attention that we are accumulating there There are muscles, so the more you do these exercises, do it gently, do it with awareness of how it feels and you will see that that will also help you there is another exercise that I like a lot which is to bring your left hand towards your spine at the base of your head there on the back of your neck and your right hand on your forehead you will relax your stomach breathe deeply and feel your hands there while you do this you can even
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do home [Music] pause breathe deeply because deep breathing will also give you around our vagus nerve and you stay there for a little while maybe doing these exercises you could already feel a little like rest or relaxation in your body I hope so but there is a lot There are other exercises that you can do including also a very special part that has to do with your diet, which is the increase in probiotics because everything you do in order to improve your body will reach your brain and the connection is super proven between brain and stomach then if you consume probiotics and help improve your digestion you are going to help give it around your vagus nerve and also relax your mind and your thoughts so that is why I invite you to see the link that I leave here with the full article and if you need more support more help with the issue of stress and anxiety we are here to support you we have a team of psychologists who can help you online with
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therapy we also have an online program that you can start right now where I also include you many movement exercises that will help you to continue relaxing your body and then just talk about how you felt with these exercises if you want to investigate more about the vagus nerve. I recommend it listen to the podcast with Ashley and in the meantime I send you a hug and we are in contact if you want to know how to transform freedom anxiety visit our website there you will find free ebooks online therapy online courses and specialized treatment for anxiety visit us at www point of that anxiety dotcom

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