Vagus Nerve Quotes

Some 80 percent of the fibers of the vagus nerve (which connects the brain with many internal organs) are afferent; that is, they run from the body into the brain.6 This means that we can directly train our arousal system by the way we breathe, chant, and move, a principle that has been utilized since time immemorial in places like China and India, and in every religious practice that I know of, but that is suspiciously eyed as “alternative” in mainstream culture.

refers to the many branches of the vagus nerve—Darwin’s “pneumogastric nerve”—which connects numerous organs, including the brain, lungs, heart, stomach, and intestines.) The Polyvagal Theory provided us with a more sophisticated understanding of the biology of safety and danger, one based on the subtle interplay between the visceral experiences of our own bodies and the voices and faces of the people around us. It explained why a kind face or a soothing tone of voice can dramatically alter the way we feel. It clarified why knowing that we are seen and heard by the important people in our lives can make us feel calm and safe, and why being ignored or dismissed can precipitate rage reactions or mental collapse. It helped us understand why focused attunement with another person can shift us out of disorganized and fearful states.

Whenever you inhale, you turn on the sympathetic nervous system slightly, minutely speeding up your heart. And when you exhale, the parasympathetic half turns on, activating your vagus nerve in order to slow things down (this is why many forms of meditation are built around extended exhalations).

We start by establishing inner “islands of safety” within the body.22 This means helping patients identify parts of the body, postures, or movements where they can ground themselves whenever they feel stuck, terrified, or enraged. These parts usually lie outside the reach of the vagus nerve, which carries the messages of panic to the chest, abdomen, and throat, and they can serve as allies in integrating the trauma. I might ask a patient if her hands feel okay, and if she says yes, I’ll ask her to move them, exploring their lightness and warmth and flexibility.

For now, the Simple Daily Practice means doing ONE thing every day. Try any one of these things each day: A) Sleep eight hours. B) Eat two meals instead of three. C) No TV. D) No junk food. E) No complaining for one whole day. F) No gossip. G) Return an e-mail from five years ago. H) Express thanks to a friend. I) Watch a funny movie or a stand-up comic. J) Write down a list of ideas. The ideas can be about anything. K) Read a spiritual text. Any one that is inspirational to you. The Bible, The Tao te Ching, anything you want. L) Say to yourself when you wake up, “I’m going to save a life today.” Keep an eye out for that life you can save. M) Take up a hobby. Don’t say you don’t have time. Learn the piano. Take chess lessons. Do stand-up comedy. Write a novel. Do something that takes you out of your current rhythm. N) Write down your entire schedule. The schedule you do every day. Cross out one item and don’t do that anymore. O) Surprise someone. P) Think of ten people you are grateful for. Q) Forgive someone. You don’t have to tell them. Just write it down on a piece of paper and burn the paper. It turns out this has the same effect in terms of releasing oxytocin in the brain as actually forgiving them in person. R) Take the stairs instead of the elevator. S) I’m going to steal this next one from the 1970s pop psychology book Don’t Say Yes When You Want to Say No: when you find yourself thinking of that special someone who is causing you grief, think very quietly, “No.” If you think of him and (or?) her again, think loudly, “No!” Again? Whisper, “No!” Again, say it. Louder. Yell it. Louder. And so on. T) Tell someone every day that you love them. U) Don’t have sex with someone you don’t love. V) Shower. Scrub. Clean the toxins off your body. W) Read a chapter in a biography about someone who is an inspiration to you. X) Make plans to spend time with a friend. Y) If you think, “Everything would be better off if I were dead,” then think, “That’s really cool. Now I can do anything I want and I can postpone this thought for a while, maybe even a few months.” Because what does it matter now? The planet might not even be around in a few months. Who knows what could happen with all these solar flares. You know the ones I’m talking about. Z) Deep breathing. When the vagus nerve is inflamed, your breathing becomes shallower. Your breath becomes quick. It’s fight-or-flight time! You are panicking. Stop it! Breathe deep. Let me tell you something: most people think “yoga” is all those exercises where people are standing upside down and doing weird things. In the Yoga Sutras, written in 300 B.C., there are 196 lines divided into four chapters. In all those lines, ONLY THREE OF THEM refer to physical exercise. It basically reads, “Be able to sit up straight.” That’s it. That’s the only reference in the Yoga Sutras to physical exercise. Claudia always tells me that yogis measure their lives in breaths, not years. Deep breathing is what keeps those breaths going.

Literally right this second, there are over five hundred million nerves in your intestines sending feedback to your brain through the vagus nerve. That’s five times more nerves than you’ll find in your spinal cord. That is a lot of information!

How can the mind and the brain contribute to reflux? It happens by means of the vagus nerve, which is responsible for the tone of the muscles of the lower esophageal sphincter. In turn, the activity of the vagus is influenced by the hypothalamus

The vibrations from om have been shown to stimulate the vagus nerve, which decreases inflammation. Vagus nerve stimulation is also used as a treatment for depression, and researchers are looking at whether chanting om may have a direct effect on mood. (It’s already

An important first step is to cultivate humility. We know from various studies that attitudes of superiority prevent us from reacting to others’ sadness—and even to our own. “Your vagus nerve won’t fire when you see a child who’s starving,” says Keltner, “if you think you’re better than other people.” Amazingly, high-ranking people (including those artificially given high status, in a lab setting) are more likely to ignore pedestrians and to cut off other drivers, and are less helpful to their colleagues and to others in need.

The little brain in the gut develops from the same embryonic tissue as the brain in the head, and the two are connected via the massive vagus nerve. Most intriguingly, there is a nine-to-one rate of data transfer from the gut to the brain, as opposed to the brain to the gut.

Finally, the stressor is over, the lion pursues some other pedestrian, you can return to your dinner plans. The various hormones of the stress-response turn off, your parasympathetic nervous system begins to slow down your heart via something called the vagus nerve, and your body calms down.

One last bit of bad news. We’ve been focusing on the stress-related consequences of activating the cardiovascular system too often. What about turning it off at the end of each psychological stressor? As noted earlier, your heart slows down as a result of activation of the vagus nerve by the parasympathetic nervous system. Back to the autonomic nervous system never letting you put your foot on the gas and brake at the same time—by definition, if you are turning on the sympathetic nervous system all the time, you’re chronically shutting off the parasympathetic. And this makes it harder to slow things down, even during those rare moments when you’re not feeling stressed about something. How can you diagnose a vagus nerve that’s not doing its part to calm down the cardiovascular system at the end of a stressor? A clinician could put someone through a stressor, say, run the person on a treadmill, and then monitor the speed of recovery afterward. It turns out that there is a subtler but easier way of detecting a problem. Whenever you inhale, you turn on the sympathetic nervous system slightly, minutely speeding up your heart. And when you exhale, the parasympathetic half turns on, activating your vagus nerve in order to slow things down (this is why many forms of meditation are built around extended exhalations). Therefore, the length of time between heartbeats tends to be shorter when you’re inhaling than exhaling. But what if chronic stress has blunted the ability of your parasympathetic nervous system to kick the vagus nerve into action? When you exhale, your heart won’t slow down, won’t increase the time intervals between beats. Cardiologists use sensitive monitors to measure interbeat intervals. Large amounts of variability (that is to say, short interbeat intervals during inhalation, long during exhalation) mean you have strong parasympathetic tone counteracting your sympathetic tone, a good thing. Minimal variability means a parasympathetic component that has trouble putting its foot on the brake. This is the marker of someone who not only turns on the cardiovascular stress-response too often but, by now, has trouble turning it off.

The team also worked out how the microbes were affecting the brain. Their main suspect was the vagus nerve. It's a long branching nerve that carries signals between the brain and visceral organs like the gut-a physical embodiment of the gut-brain axis. The team severed it, and found that the mind-altering JB-1 lost all its influence.

It doesn’t matter how much you drive around, you will never get to where you want to go if you don’t have the right map.

Deep belly breathing is one of the most commonly recommended on-the-spot practices to calm your nervous system and, thus, anxiety. The reason for this is that when you breathe deeply, pushing your belly out all the way like a balloon, your vagus nerve is activated in such a way that it calms your amygdala, the emotional response center deep within your brain.

Of the three primary instinctual defense systems, the immobility state is controlled by the most primitive of the physiological subsystems. This neural system (mediated by the unmyelinated portion of the vagus nerve) controls energy conservation and is triggered only when a person perceives that death is imminent—whether from outside, in the form of a mortal threat, or when the threat originates internally, as from illness or serious injury. Both of these challenges require that one hold still and conserve one’s vital energy. When this most archaic system dominates, one does not move; one barely breathes; one’s voice is choked off; and one is too scared to cry. One remains motionless in preparation for either death or cellular restitution.

People “play dead,” too, because we share the same mechanisms in the primitive part of our brain stem. We call it fainting. Our tendency to faint is controlled by the vagal system, specifically how sensitive we are to perceived danger. Some people are so anxious and oversensitive that their vagus nerves will cause them to faint at the smallest things, like seeing a spider, hearing bad news, or looking at blood.

But Keltner also found the compassionate instinct in the more instinctive and evolutionarily ancient parts of our nervous system: in the mammalian region known as the periaqueductal gray, which is located in the center of the brain, and causes mothers to nurture their young; and in an even older, deeper, and more fundamental part of the nervous system known as the vagus nerve, which connects the brain stem to the neck and torso, and is the largest and one of our most important bundles of nerves. It’s long been known that the vagus nerve is connected to digestion, sex, and breathing—to the mechanics of being alive. But in several replicated studies, Keltner discovered another of its purposes: When we witness suffering, our vagus nerve makes us care. If you see a photo of a man wincing in pain, or a child weeping for her dying grandmother, your vagus nerve will fire.

As we are aware, the effect of the vagus nerve is to slow the level of inflammation and keep it in check. If we are sending repeated messages of inflammation over a long time, we are essentially training the vagus nerve to stop having its positive anti-inflammatory effect. This is why it is most common for people to begin experiencing and receiving diagnoses of these autoimmune conditions in their 30s and 40s. After 30+ years of inflammatory signals, the vagus nerve has been trained to stop functioning as an anti-inflammatory intervention. Between the ages of 35 and 40, the vagus tone has decreased significantly and the anti-inflammatory signals stop being sent out. These conditions often arise following the stress of pregnancy, having children, and lacking sleep during the first years of a child’s life—all of which are stressors that decrease vagus nerve function.

While your gut and brain are housed in different parts of your body, they maintain more than just a historical connection. They remain physically connected too. The vagus nerve, also known as the “wanderer nerve,” originates in the brain stem and travels all the way to the gut, connecting the gut to the central nervous system. When it reaches the gut, it untangles itself to form little threads that wrap the entire gut in an unruly covering that looks like an intricately knitted sweater. Because the vagus nerve penetrates the gut wall, it plays an essential role in the digestion of food, but its key function is to ensure that nerve signals can travel back

The Polyvagal Theory is particularly useful to help us understand the Connection Survival Style. When there is early trauma, the older dorsal vagal defensive strategies of immobilization dominate, leading to freeze, collapse, and ultimately to dissociation. As a result, the ventral vagus fails to adequately develop and social development is impaired. Consequently, traumatized infants favor freeze and withdrawal over social engagement as a way of managing states of arousal. This pattern has lifelong implications. On the physiological level, since the vagus nerve innervates the larynx, pharynx, heart, lungs, and the enteric nervous system (gut), the impact of early trauma on these organ systems leads to a variety of physical symptoms. On the psychological and behavioral level, the capacity for social engagement is severely compromised, leading to self-isolation and withdrawal from contact with others, as well as to the many psychological symptoms

Take a deep breath in through your nose for five to seven seconds, allowing only your belly to rise (feeling only your left hand rising). 5. Hold that breath for two to three seconds. 6. Exhale through your mouth for six to eight seconds, allowing your belly to fall (feeling only your left hand falling). 7. Hold your breath, without any air entering your lungs, for two to three seconds. 8. Repeat steps 4 through 7 as many times as you feel comfortable or for a set period of time.

Try any one of these things each day: A) Sleep eight hours. B) Eat two meals instead of three. C) No TV. D) No junk food. E) No complaining for one whole day. F) No gossip. G) Return an e-mail from five years ago. H) Express thanks to a friend. I) Watch a funny movie or a stand-up comic. J) Write down a list of ideas. The ideas can be about anything. K) Read a spiritual text. Any one that is inspirational to you. The Bible, The Tao te Ching, anything you want. L) Say to yourself when you wake up, “I’m going to save a life today.” Keep an eye out for that life you can save. M) Take up a hobby. Don’t say you don’t have time. Learn the piano. Take chess lessons. Do stand-up comedy. Write a novel. Do something that takes you out of your current rhythm. N) Write down your entire schedule. The schedule you do every day. Cross out one item and don’t do that anymore. O) Surprise someone. P) Think of ten people you are grateful for. Q) Forgive someone. You don’t have to tell them. Just write it down on a piece of paper and burn the paper. It turns out this has the same effect in terms of releasing oxytocin in the brain as actually forgiving them in person. R) Take the stairs instead of the elevator. S) I’m going to steal this next one from the 1970s pop psychology book Don’t Say Yes When You Want to Say No: when you find yourself thinking of that special someone who is causing you grief, think very quietly, “No.” If you think of him and (or?) her again, think loudly, “No!” Again? Whisper, “No!” Again, say it. Louder. Yell it. Louder. And so on. T) Tell someone every day that you love them. U) Don’t have sex with someone you don’t love. V) Shower. Scrub. Clean the toxins off your body. W) Read a chapter in a biography about someone who is an inspiration to you. X) Make plans to spend time with a friend. Y) If you think, “Everything would be better off if I were dead,” then think, “That’s really cool. Now I can do anything I want and I can postpone this thought for a while, maybe even a few months.” Because what does it matter now? The planet might not even be around in a few months. Who knows what could happen with all these solar flares. You know the ones I’m talking about. Z) Deep breathing. When the vagus nerve is inflamed, your breathing becomes shallower. Your breath becomes quick. It’s fight-or-flight time! You are panicking. Stop it! Breathe deep. Let me tell you something: most people think “yoga” is all those exercises where people are standing upside down and doing weird things. In the Yoga Sutras, written in 300 B.C., there are 196 lines divided into four chapters. In all those lines, ONLY THREE OF THEM refer to physical exercise. It basically reads, “Be able to sit up straight.” That’s it. That’s the only reference in the Yoga Sutras to physical exercise. Claudia always tells me that yogis measure their lives in breaths, not years. Deep breathing is what keeps those breaths going.

Waking up begins with saying am and now. That which has awoken then lies for a while staring up at the ceiling and down into itself until it has recognized I, and therefore deduced I am, I am now. Here comes next, and is at least negatively reassuring; because here, this morning, is where it has expected to find itself: what’s called at home. But now isn't simply now. Now is also a cold reminder: one whole day later than yesterday, one year later than last year. Every now is labeled with its date, rendering all past nows obsolete, until--later or sooner-- perhaps--no, not perhaps--quite certainly: it will come. Fear tweaks the vagus nerve. A sickish shrinking from what waits, somewhere out there, dead ahead. But meanwhile the cortex, that grim disciplinarian, has taken its place at the central controls and has been testing them, one after another: the legs stretch, the lower back is arched, the fingers clench and relax. And now, over the entire intercommunication system, is issued the first general order of the day: UP. Obediently the body levers itself out of bed--wincing from twinges in the arthritic thumbs and the left knee, mildly nauseated by the pylorus in a state of spasm--and shambles naked into the bathroom, where its bladder is emptied and it is weighed: still a bit over 150 pounds, in spite of all that toiling at the gym! Then to the mirror. What it sees there isn’t much a face as the expression of a predicament. Here’s what it has done to itself, here’s the mess it has somehow managed to get itself into the during its fifty-eight years; expressed in terms of a dull, harassed stare, a coarsened nose, a mouth dragged down by the corners into a grimace as if at the sourness of its own toxins, cheeks sagging from their anchors of muscle, a throat hanging limp in tiny wrinkled folds. The harassed look is that of a desperately tired swimmer or runner; yet there is no question of stopping. The creature we are watching will struggle on and on until it drops. Not because it is heroic. It can imagine no alternative. Staring and staring into the mirror, it sees many faces within its face—the face of the child, the boy, the young man, the not-so-young man—all present still, preserved like fossils on superimposed layers, and, like fossils, dead. Their message to this live dying creature is: Look at us—we have died—what is there to be afraid of? It answers them: But that happened so gradually, so easily. I’m afraid of being rushed. It stares and stares. Its lips part. It struggles to breathe through its mouth. Until the cortex orders it impatiently to wash, to shave, to brush its hair. Its nakedness has to be covered. It must be dressed up in the clothes because it is going outside, into the world of the other people; and these others must be able to identify it. Its behavior must be acceptable to them. Obediently, it washes, shaves, brushes its hair, for it accepts its responsibilities to the others. It is even glad that it has its place among them. It knows what is expected of it. It knows its name. It is called George.

The ability to calmly speak with one’s spouse as to the whereabouts of the espresso tamper means asking the autonomic nervous system to perform two contradictory goals at the same time—and the key to that, says Porges, is the vagal brake. The vagus nerve links up all the tools we need to respond to an existential threat, and so the vagal brake is a signal sent through the system for everything to stand down and engage—at ease. And it turns out there is a simple measure

Our nervous systems extended throughout our entire bodies, including the ancient brain in our gut that was connected to our heads via the vagus nerve. When we said something was the result of gut thinking, it was truer than most people imagined.

Physical or emotional stress Microbiome experiences stress Via the enteric nervous system (the nervous system in your gut) and/or the vagus nerve, the gut alerts your brain, specifically, your hypothalamus, a gland that regulates your body’s hormonal system. Your hypothalamus initiates the stress response (also known as the “fight or flight” response) by alerting your pituitary gland. Your pituitary passes the message on to your adrenal glands (located above your kidneys). Your adrenals release a complex cascade of stress hormones, including cortisol.

Melodic, pleasant vocalization, such as humming, chanting the sound of om, or the ujjayi and brahmari pranayamas help to tone the vagus nerve. At least one study, done at the Nepal Medical College in Kathmandu in 2010 has shown that five minutes of practicing brahmari pranayama is effective in lowering heart rate, systolic blood pressure, and most significantly, diastolic blood pressure, which is the measure of pressure in the arteries as the heart rests between beats.7 This is when the heart fills with blood and gets oxygen.

Prayers tear the atmosphere & reach all dimensions with force The subtlety of meditation Transcends dimensions connects with the beyond Right from the source Choose one or both But don't forget to engage The vagus nerve and The epiglottis of the throat Manifestations maximized... Miracles #Mickeymized!

ST-9 This point is a bilateral point that is found on both sides of the neck and is located about 1.5 inches to the outside of the edge of the Adam’s apple of the throat. The fact that the point lays directly over the carotid artery allows strikes to have an immediate reaction to the flow of blood to the brain and head in general. It has a cryptic name in Chinese, Ren Ying,9 which means “Man’s Prognosis” and provides no clues to its location or use from a martial standpoint. Its proximity to the carotid artery allows this point to be one of the weakest points on the human body and regardless of the size and muscular strength of an opponent it is extremely sensitive. The superior thyroid artery, the anterior jugular vein, the internal jugular vein, the carotid artery, the cutaneous cervical nerve, the cervical branch of the facial nerve, the sympathetic trunk, and the ascending branch of the hypoglossal and vagus nerves are all present. Just the structurally aspects of all these sensitive and vital nerves, arteries and veins should place it high on the list of potential targets. I personally consider it as one of the most important Vital Points because of this alone. Additionally, ST-9 is an intersection point for the Stomach Meridian, Gall Bladder Meridian and the Yin Heel Vessel. Strikes to this point can kill due to the overall structural weakness of the area. Strikes should be aimed toward the center of the spine on a 90-degree angle. A variety of empty hand weapons can be employed in striking this point. Forearms, edge of hand strikes, punches, kicks, and elbow strikes are all effective. The same defensive tactics outlined under the SI-16 should be employed against attacks to this extremely vital point. CV-22 This is one of the two most important acupuncture points to the martial arts that is concerned with the hostile actions of life-or-death combatives. It sets in the horseshoe notch located at the extreme upper part of the chest structure and at the centerline of the front of the neck. Resting under it is the trachea, or commonly known as the “windpipe,” and a hard and vicious strike to this point can cause the surrounding tissue to swell, which can shut off the body’s ability to pull oxygen into the lungs. A hard strike to this point can be deadly. Attacking this point should only be done in the most extreme life-or-death situations. Energetically, the Conception Vessel and the Yin Linking Vessel intersect at this point. The implications of that, from a Traditional Chinese Medicine perspective, is included in this book. Additionally, the structure of the suprasternal notch is an excellent “touch point” for situations when sight is reduced and you find yourself at extremely close range with your opponent. This allows for utilization of this point in a self-defense situation that is not as extreme as full force strikes, as only a finger or two are inserted and rolled to the backside of the notch causing pain for the opponent.

The Stress-Busting Effects of Exercise The anti-inflammatory effect is one way that exercise protects us from depression, but exercise does something else to protect us, and it comes back to how we react to everyday stressors. Remember the sixth sense, the vagus nerve? Well, the vagus nerve does more than give us a gut instinct. It’s also part of the parasympathetic nervous system (PNS) that determines our reactivity to stressors. Although 80 percent of the messages from the vagus nerve go from the body to the brain, giving rise to the sixth sense, the other 20 percent go from the brain to the body to neutralize stress. It’s the yin to the sympathetic yang. The sympathetic nervous system (SNS) dominates during stress; it’s always anxious to speed things up and insists you have one of two options: fight or flight. But the PNS knows how to slow things down (rest, digest), and it is especially good at bringing the body back to its homeostatic happy place after a stressful event.

ST-9 This point is a bilateral point that is found on both sides of the neck and is located about 1.5 inches to the outside of the edge of the Adam’s apple of the throat. The fact that the point lays directly over the carotid artery allows strikes to have an immediate reaction to the flow of blood to the brain and head in general. It has a cryptic name in Chinese, Ren Ying,9 which means “Man’s Prognosis” and provides no clues to its location or use from a martial standpoint. Its proximity to the carotid artery allows this point to be one of the weakest points on the human body and regardless of the size and muscular strength of an opponent it is extremely sensitive. The superior thyroid artery, the anterior jugular vein, the internal jugular vein, the carotid artery, the cutaneous cervical nerve, the cervical branch of the facial nerve, the sympathetic trunk, and the ascending branch of the hypoglossal and vagus nerves are all present. Just the structurally aspects of all these sensitive and vital nerves, arteries and veins should place it high on the list of potential targets. I personally consider it as one of the most important Vital Points because of this alone. Additionally, ST-9 is an intersection point for the Stomach Meridian, Gall Bladder Meridian and the Yin Heel Vessel. Strikes to this point can kill due to the overall structural weakness of the area. Strikes should be aimed toward the center of the spine on a 90-degree angle. A variety of empty hand weapons can be employed in striking this point. Forearms, edge of hand strikes, punches, kicks, and elbow strikes are all effective. The same defensive tactics outlined under the SI-16 should be employed against attacks to this extremely vital point.

Whenever you inhale, the sympathetic nervous system is activated slightly, creating a slight increase in heart rate. Exhaling does just the opposite: turning on the parasympathetic nervous system and activating your vagus nerve slows the heart as you exhale. This is why many breathing techniques practiced in yoga are built around extending exhalations. The breathing technique in which one gradually makes the out breath longer works by progressively slowing the heart and thus aiding relaxation.

ST-12 Chinese Point name: Que Pen;7 English translation: “Empty Basin;” Special Attributes: It is an intersection point of the Stomach Meridian and the Yin Heel Vessel. It is bilateral and is one of the 36 Vital Points listed in the Bubishi; Location: At the midpoint of the collarbone, which is about four inches lateral from the centerline of the body; and bilateral. Western Anatomy: The transverse cervical artery, intermediate supraclavicular nerve and the supraclavicular portion of the brachial plexus are present; Comments: This point is an excellent target when your opponent is at close range. By gripping the collarbone you can dig your fingers down behind the natural curve of the bone and towards the centerline of the body. It is most active when your opponent has their arms raised, given the structural weakness of the body at this location, will drop the majority of attackers. A sharp thrust down into this point will cause your opponents knees to bend. ST-9 Chinese Point name: Ren Ying;8 English translation: “Man’s Prognosis;” Special Attributes: ST-9 is an intersection point for the Stomach Meridian, Gall Bladder Meridian and the Yin Heel Vessel. It is a bilateral point that sets over the carotid artery. It is one of the 36 Vital Points listed in the Bubishi; Location: About 1.5 inches to the outside of the Adam’s apple on the throat; Western Anatomy: The superior thyroid artery, the anterior jugular vein, the internal jugular vein, the carotid artery, the cutaneous cervical nerve, the cervical branch of the facial nerve, the sympathetic trunk, and the ascending branch of the hypoglossal and vagus nerves are all present; Comments: This is one of the weakest points on the human body and regardless of the size and muscular strength of an opponent it is extremely sensitive. Strikes to this point can kill due to the structural weakness of the area. Strikes should be aimed toward the center of the spine on a 90-degree angle. A variety of empty hand weapons can be employed in striking this point. Forearms, edge of hand strikes, punches, kicks, and elbow strikes are all effective. BL-1 Chinese Point name: Jing Ming;9 English translation: “Bright Eyes;” Special Attributes: It is an intersection point of the Small Intestine Meridian, Bladder Meridian, Stomach Meridian, Yin Heel Vessel and the Yang Heel Vessel. It is also bilateral; Location: About .25 of an inch from the inner corner of the eye; Western Anatomy: The angular artery and vein and branches of the oculomotor and ophthalmic nerve are present; Comments: Strike this point slightly upward and towards the centerline of the head. This point is fairly difficult to strike in a combative situation due to the location. Forceful strikes to the eye socket area can activate this point, as well as traumatize the eye and possible breaking the bone structure in the general area.

A common favorite playtime activity that engages the vagus nerve is singing. Singing feels pleasurable for many of us. We may have been conditioned to keep our voices to ourselves when others said we couldn’t carry a tune.

As you may remember, the vagus nerve connects to many muscles in the face and throat, including the larynx and vocal cords. When we are in a place of safety and security, our voices sound different and we hear a wider range of tones, especially in human voices. We can help create that sense of calmness via the muscles in our mouth and neck when we sing.

When we are in a state of homeostasis, the vagus nerve acts as a “neutral break,” keeping us calm and open, helping us be our most social selves.

When the vagus nerve is activated and it enters its defensive system, fight-or-flight responses can manifest themselves almost immediately.

Learning how to harness the power of the vagus nerve was the most impactful and empowering discovery of my early healing journey, and I hope the tools that follow help you to do the same.

As you may remember, the vagus nerve is a bidirectional communication pathway that carries information from your body to your brain and from your brain to your body.

A full-body stress reaction would follow: my vagus nerve would activate my nervous system stress response, sending fight/flight/freeze messages to my body. Physiologically, I’d react as though a bear had just jumped on me in the woods, thrashing around to “save” myself from the attack of the dirty dishes.

Your gut is deeply connected to your mind. There’s a physiological connection between your gastrointestinal system and serotonin production in your brain. Your vagus nerve runs from your gut to your head, acting as a communication device to help your system regulate.6 Your stomach and your mind are inherently connected, which is why people allude to just knowing something “deep down” or explain that when they’re upset, they’re “sick to their stomach” or had a “gut reaction” to something.

The soul nerve is the unifying organ of the entire nervous system. Health and mental health professionals call it the vagus nerve or wandering nerve, but I call it the soul nerve—a much stickier and more descriptive term.62

As noted earlier, your heart slows down as a result of activation of the vagus nerve by the parasympathetic nervous system.

And when you exhale, the parasympathetic half turns on, activating your vagus nerve in order to slow things down (this is why many forms of meditation are built around extended exhalations).

A bit like a bouncer in front of a nightclub, who controls how many people enter the club depending on its capacity, our vagus nerve controls how we react to stress and helps up- or down-regulate the nervous system accordingly. When there is too much activity within the club, as in too many people (too much stress), the vagus nerve restricts new people from entering (sympathetic fight or flight response). Once things get a bit quieter inside and more people have left the club (coming back up the ladder), the vagus nerve allows for new people to enter (ventral vagal social engagement response).

proprioception (sense of position)

Releasing emotions can feel intense or scary if you’re unsure what to expect or how to release them fully. If you suspect your body is trying to release trapped emotion during a somatic exercise, you can try the MY MOVE technique. It stands for: • Mindfulness: Practice being mindful of the emotion, acknowledging it fully. • Yield: Let the emotion exist in that moment. Don’t resist it, yield to it. • Move: Use your body to move, shake, rock, wiggle, dance, or deep breathing to release. • Open: Keep your body language open to communicate safety and openness. • Voice: Don’t be afraid to make noises, cry, or laugh if it feels releasing. • Engage: Once the emotion has subsided, engage with your thoughts.

However, strong blows, inflicted in specific areas on the body, can cause a knockout. The most sensitive areas of the body include; lower jaw (l), lateral surface of the neck (carotid area - 2), upper abdomen (near the solar plexus - 3). ). A strong blow, set in the lower jaw, causes the shock of otoliths - the auditory debris in the vestibular apparatus of the ear; this leads to irritation of the vagus nerve and to changes in the cardiovascular system. A boxer who has received such a blow usually falls into a state of inertia for a short time. When the blow is applied to the side of the neck, the cervical sinus irritates. In response to this irritation, cardiac function decreases, blood pressure decreases, breathing becomes slower. With a blow to the upper abdomen (solar plexus), there is a reflex-inhibition of the heart. The main concern of each boxer in a fight should be to protect the most sensitive areas of the body.

wilderness and Solomon’s temple were mere patterns of the true temple that we are.

The vagus nerve is the conductor of the human body symphony orchestra.

You should breathe through your mouth as often as you eat through your nose! * * * Consequences of chronic mouth breathing: - Face distortion because mouth breathing affects the facial profile. John Mew who pioneered the field of Orthotropics found that the face becomes long and teeth become bucky over time in habitual mouth breathers. - Dental crowding - Tooth decay: This is because mouth becomes very dry overnight from mouth breathing. After 3-4 hours of mouth breathing, the mouth pH becomes more acidic. When teeth are acidic (< pH 5.4 ) they start to deteriorate and tend towards decay. - Anxiety, because when breathing through the mouth, the sympathetic nervous system is activated. The vagus nerve connects the brain to the gut and regulates our stress response. Engaging in relaxation and nose-breathing can help with vagal toning and regulation of the parasympathetic and sympathetic nervous systems. - Gut dysbiosis because of the sympathetic activation making parasympathetic digestion less effective. - Brain fog - Learning difficulties - Night time bedwetting in children

In recent years, scientists have come to understand that consciously controlling your breath can have huge benefits on your overall system, primarily with regard to the regulation of your nervous system in relation to anxiety, depression, and restlessness. The vagal response is the stimulation of the vagus nerve, which runs down along the anterior portion of your spine from your brain to your internal organs. When the vagus nerve is stimulated, a signal is sent to the brain to reduce your blood pressure and calm your body and mind, reducing stress and helping to manage chronic illness, as healing can happen only in a more relaxed state of being. For example, if your amygdala, the nerve center at the lower-central part of your brain, is agitated, it triggers your sympathetic nervous system (SNS) and your fight-or-flight response. You may become anxious, fearful, reactive, or frozen. Once triggered, this response lasts at least 20 minutes, but you can often find yourself stuck in this state for much longer. According to Dr. Mladen Golubic, an internist at Cleveland Clinic’s Center for Integrative Medicine, when in this state, you take shallow chest breaths, sometimes halting the breath completely, extending the effects of your SNS response. By taking deeper and fuller breaths, especially by allowing the abdomen to relax and expand, the vagus nerve is stimulated, and calm can quickly be restored. This calming and stress-reducing response is called the parasympathetic nervous system (PNS) response, or vagal response. When your SNS is calmed, you have more access to the prefrontal cortex of your brain, boosting your ability to think clearly and rationalize. Dr. Golubic goes on to say, “The vagal response reduces stress. It reduces our heart rate and blood pressure.” This regulation of the nervous system is one of the primary benefits of a consistent pranayama practice.

OM CHANTING Various studies have shown that OM chanting deactivates the limbic part of the brain responsible for our basic emotions (fear, pleasure, anger) and our impulses (hunger, sex, dominance and care of offspring). Since the effectiveness of OM chanting is associated with the experience of vibrations around the ears, scientists have suggested that these sensations are transmitted through the auricular branch of the vagus nerve. As the vagus nerve branches off into the inner ear and larynx, controlling the opening and closing of the vocal cords and tone of the sound, it appears that this is stimulated during the vocalization of the O and M sounds. In addition, by performing chanting in exhalation, the vagus nerve is activated in its role as manager of the parasympathetic system. In addition, chanting, by facilitating the lengthening of the exhalation, further amplifies the effect on the parasympathetic system. This is why this practice helps to calm and relax the body and mind. -Find a quiet place to sit comfortably. -A good position is to sit with your legs crossed and your back straight. -Wear comfortable cotton clothes that do not tighten any part of your body. All body channels should be free and comfortable. Place the palm of your right hand (facing upwards) on the palm of your left hand at navel level. Close your eyes for a few minutes and relax your mind and body. Slowly feel the vibrations that occur in every part of your body. When the vibrations become more intense, start breathing deeply. Hold your breath for a second and then slowly exhale. Initially count to 7 as you exhale. This ought to be duplicated thrice. As you exhale the third time, sing "oooooooooo..." Feel the vibrations in your abdomen (and under your chest). After exhaling, relax for 2 seconds. Breathe in again (slow, deep breaths). As you exhale sing "ooooo..." and feel the vibrations in your chest and neck. After exhaling, relax for 2 seconds. Inhale again (long, deep breath). As you exhale, sing "mmmmmmmm...". Feel the vibrations in your head and neck. After exhaling, relax for 2 seconds. Inhale again and as you exhale say "oooommmm..." or "aaauuummm...". About 80% of the sound should be "aaauuu..." and 20% should be "mmmm...". Repeat the previous steps 3 times (you can do it up to 9 times). After the Om meditation, relax and concentrate on your regular breathing for about 5 minutes. TIPS -Wearing white clothes and being in a white environment will improve your experience. But the rule of white is not fundamental. -A good place could be a quiet room or a garden with shade. Your eyes, ears or other sensory organs should not be disturbed. -Do not consume alcohol for at least 8-10 hours before meditation. -It would be better not to eat or drink anything for at least 2 hours before meditation. The body's channels should not be blocked in order to achieve maximum results. This applies especially to the digestive system. -The best times for this meditation are early in the morning or late at night. -For beginners, singing "aum" can cause dizziness. It is recommended to proceed slowly and try to learn one step at a time. In this way you will prepare body and mind for the next step. -It is very important to open your eyes slowly when your breathing has stabilized. -If you cannot sit on the floor, you can try sitting on a bed or a chair. The most important thing is to keep your back straight. -Doing this kind of meditation in a group brings more peace and harmony to all members than doing it alone.

What does the vagus nerve detect? Increases in inflammation, shifts in stress hormones, even microscopic changes in the diversity of gut microbiota. Vagus means wanderer, and this nerve literally wanders from the brainstem through the heart and lungs all the way down to the gut, collecting information along the way and notifying the brain of any unusual activity. The amygdala reacts first, inducing fear and launching a stress response. This makes the vagus nerve the ultimate mind-body connector.

When someone says, “Trust your gut!” they are referring to the vagus nerve’s keen ability to sense when something is off even before you consciously recognize the problem. This advice serves us well unless we are chronically unwell; then something is off all the time. This causes you to lose your intuitive edge. Instead of being in tune, you feel threatened, think negatively, and act defensively.

Vagal nerve stimulation can relieve depression as well as seizures in epilepsy, suppress tinnitus, and also treat tachyarrhythmias (fast abnormal heart rhythms). Cutting the vagus nerve, a surgical procedure known as a vagotomy, was

The social-engagement system depends on nerves that have their origin in the brain stem regulatory centers, primarily the vagus—also known as the tenth cranial nerve—together with adjoining nerves that activate the muscles of the face, throat, middle ear, and voice box or larynx.

The vibrations from om have been shown to stimulate the vagus nerve, which decreases inflammation.

*2 PRACTICE: Orienting Use the following basic exercise to return to a state of natural presence. Take a few minutes to look around where you are. Let your eyes explore with curiosity whatever you see. Is there anything new or different you notice? Let your head and neck move with your eyes as you look around. Notice the bare experience of seeing: shapes, color, light, lines. Where are your eyes naturally drawn? If there is anything of interest, allow your gaze to linger there. Continue to explore at your own pace. Notice how you feel after looking around. You may notice yourself taking a spontaneous, deep breath or exhaling as your body settles. Using the eyes, head, and neck in this manner activates the ventral vagus nerve and signals to our hardwired protection mechanisms that we’re safe from danger in our immediate physical surroundings. Try this orienting practice out anytime, looking around and noticing the effect on your mind and body.

It’s much more common, especially in the modern world, to never experience full-blown, life-threatening stress, but to never fully relax either. We’ll spend our days half-asleep and nights half-awake, lolling in a gray zone of half-anxiety. When we do, the vagus nerve stays half-stimulated.

The opposite is also true! When, instead of feeling threatened by others, we feel understood, and we cooperate with those around us, the vagus nerve, which forms part of the parasympathetic system, is activated.

When these ancient parts of your brain are active or rehearsing the next disaster using the DMN, they effortlessly hijack your attention. You try to meditate and repetitive negative thinking takes over. In the cage match between Caveman Brain and Bliss Brain, Caveman Brain always wins. Survival is a more important need than happiness or self-actualization. You can’t self-actualize if you’re dead. In 2015 the US National Institutes of Health estimated that less than 10% of the US population meditates. One of the primary reasons for this is that meditation is hard. Most people who start a meditation program drop out. GETTING THE BEST OF ALL WORLDS When writing my first best-selling book, The Genie in Your Genes, I experimented with many schools of stress reduction and meditation. Heart coherence. Mindfulness. EFT tapping. Neurofeedback. Hypnosis. One day I had a Big Idea: What happens when you combine them all? I began playing with a routine that did just that. Here’s what I came up with: First, you tap on acupressure points to relieve stress. Second, you close your eyes and relax your tongue on the floor of your mouth. This sends a signal to your vagus nerve, which wanders all over your body, connecting all the major organ systems. It’s the key signaling component of the parasympathetic nervous system, which governs relaxation. 4.8. The vagus nerve connects with all the major organ systems of your body. Third, you imagine the volume of space inside your body, particularly between your eyes. This automatically generates big alpha in your brain, moving you toward the Awakened Mind. Fourth, you slow your breathing down to 6 seconds per inbreath and 6 seconds per outbreath. This puts you into heart coherence. Fifth, you imagine your breath coming in and going out from your heart area, and you picture a sphere of energy in your heart. Sixth, you send a beam of heart energy to a person or place that makes you feel wonderful. This puts you into deep coherence. After enjoying the connection for a while, you send compassion to everyone and everything in the universe. Feeling universal compassion produces the major brain changes seen in fMRI scans of longtime meditators. As we’ll see in Chapters 6 and 8, compassion moves the needle like nothing else. At this point, most people drop into Bliss Brain automatically. They’re in a combination of alpha, heart coherence, and parasympathetic dominance. They haven’t been asked to still their minds, sit cross-legged, follow a guru, or believe in a deity. They’ve just followed a sequence of simple physical steps. After a few minutes of universal compassion, you again focus your beam on a single person or place. You then gently disengage and draw the energy beam back into your own heart. Seventh, you direct your beam of compassion to a part of your body that is suffering or in pain. You end the meditation by returning your attention to the here and now.

behaviors of prosodic vocalizations

Social mammals’ first response to extreme cold is piloerection, the bodily reaction underlying goose bumps. Piloerection causes the skin to bunch, rendering it less porous to the cold. Visible piloerection signals to others to huddle, initiating proximity and tactile contact, which in humans takes the form of supportive touch and even embrace. Proximity and tactile contact activate a neurochemistry of connection. This includes the release of oxytocin, a neurochemical that travels through the brain and body promoting openness to others, and activation of the vagus nerve. When our mammalian relatives encountered vast and perilous mysteries—numbing cold, roaring water, sudden gusts of wind, thunderous deluges, and lightning—they piloerected, and found warmth and strength in drawing closer to others.

Hugging stimulates the pressure receptors under the skin, which increases the activity of the vagus nerve, which in turn triggers an increase in oxytocin levels. Oxytocin can decrease heart rate and cause a drop in the stress hormones cortisol and norepinephrine. It can also improve immune function, promote faster healing from wounds and diseases. It also increases the levels of good hormones, like serotonin and dopamine, which in turn reduce anxiety and depression.

Deep and slow breathing is another exercise that has been proven to increase the parasympathetic system by stimulating the vagus nerve.

One of the most wonderful things about the human mind is its inability to process more than one thing at a time. This simply implies that if you focus your mind on one thing, you automatically are distracted from other things.

Box breathing for S.O.S. If you’re panicking or about to blow a gasket, try box breathing. Inhale for a count of four. Hold for a count of four. Exhale for a count of four. Wait for a count of four. Repeat until your hands are back on the controls.

vagus nerve

simple mindful meditation technique for beginners is described below: Find a quiet and well-aerated room to practice your meditation in. Sit comfortably on a chair, or you can sit on the floor. Ensure that your posture is relaxed and that your shoulder and neck muscles are not tense. Your head, neck, and spine should be aligned but not tense or stiff. Bring your mind to the present by pulling all your focus to the here and now. Concentrate on your breathing, feel the breath enter your body as you inhale, and feel the air exit your body as you exhale. Take deep breaths all the time, focusing on the sensation of the rising and falling of your diaphragm. To make it easier to focus on your breathing, you can place one hand on your upper chest and the other above your navel. This will aid you in engaging your diaphragm when breathing in and out. Breath in slowly through your nose, as you inhale, the hand on your navel area should feel your stomach rise gradually as the air enters your body. On the exhale, let the breath out through your mouth with your lips slight pursued. As you exhale, the hand on the navel area should feel the stomach relax and fall back into the starting position. As thoughts pop up in your mind, do not quash or try to suppress them; simply turn your attention back to your breathing and focus on the inhale and exhale motions of rising and falling. Stay in this state for at least 10 minutes, always pulling your focus back to the present and away from thoughts and emotions by simply focusing on your breathing. At the end of the 10 minutes, rise slowly from your position, and allow your mind to become gradually aware of your surroundings.

The vagus nerve plays a central role in ANS regulation because it connects your brain to your digestive system, heart, lungs, throat, and facial muscles. Dr. Stephen Porges introduced polyvagal theory, which proposes your nervous system reflects a developmental progression with three evolutionary stages:

However, a growing body of research by Kevin Tracey — neurosurgeon and president of the Feinstein Institute for Medical Research in Manhasset, N.Y. — is indicating that stimulation of the vagus nerve may be a powerful means of treating chronic inflammation and so-called incurable diseases (Pavlov and Tracey).

The vagus nerve controls the parasympathetic nervous system, counteracts the symptoms of an overactive sympathetic nervous system, namely stress, anxiety, and other fight-flight-freeze adrenal responses, including some forms of depression.

In 1994 Stephen Porges, who was a researcher at the University of Maryland at the time we started our investigation of HRV, and who is now at the University of North Carolina, introduced the Polyvagal theory, which built on Darwin’s observations and added another 140 years of scientific discoveries to those early insights. (Polyvagal refers to the many branches of the vagus nerve – Darwin’s “pneumogastric nerve” – which connects numerous organs, including the brain, lungs, heart, stomach, and intestines.) The Polyvagal Theory provided us with a more sophisticated understanding of the biology of safety and danger, one based on the subtle interplay between the visceral experiences of our own bodies and the voices and faces of the people around us. It explained why a kind face or a soothing tone of voice can dramatically alter the way we feel. It clarified why knowing that we are seen and heard by the important people in our lives can make us feel calm and safe, and why being ignored or dismissed can precipitate rage reactions or mental collapse. It helped us understand why focused attunement with another person can shift us out of disorganized and fearful states. In short, Porges’s theory made us look beyond the effects of fight or flight and put social relationships front and center in our understanding of trauma. It also suggested new approaches to healing that focus on strengthening the body’s system for regulating arousal.

Single pulse transcranial magnetic stimulation (sTMS) is FDA-approved for the acute treatment of migraine. Two pulses can be applied at the onset of an attack and this can be repeated. The use of sTMS is safe where there is no cranial metal implant, and offers an option to patients seeking non-pharmaceutical approaches to treatment. Similarly, a noninvasive vagus nerve stimulator (nVNS) is FDA-approved for the treatment of migraine attacks in adults. One to two 120-second doses may be applied for attack

Published findings indicate that meditation and various contemplative practices may improve immune response by stimulating the vagus nerve in such a way that inflammation is reduced.

The procedure is called vagus nerve stimulation, and it’s highly effective for patients suffering from anxiety, depression, and autoimmune diseases.

Cognitive function is impacted by all parts of the body, but one system in particular has a very direct effect on it: your gastrointestinal tract, otherwise known as your gut. Often referred to as the “second brain,” your gut is made from the same kind of tissue as your brain (when you develop as a fetus) and is connected to it via the vagus nerve, the long, acetylcholine-activating nerve we talked about earlier, which runs from your brain stem to your abdomen. The vagus nerve acts like a two-way street—a conduit between your gut and your brain. As a result, the two systems influence each other constantly.

In 1995, Stephen Porges put forth polyvagal theory, which suggested that the physical heart plays an essential role in social behaviors. The base theory focused on the vagus nerve as a source of “information” that guides social bonding behaviors by influencing heart rate variability (HRV). HRV refers to variations in the interval between beats, and a higher HRV has proved to have positive effects on well-being and social adaptability. Furthermore, the ability to regulate HRV positively influences the ability to judge the emotions of others more accurately as well as increasing sensitivity to social feedback. A study from 2022 takes it even further: “Mathematical modeling of physiological dynamics revealed that emotion processing is prompted by an initial modulation from ascending vagal inputs to the brain, followed by sustained bidirectional brain-heart interactions.

Dr. Aditi said that taking deep breaths has been scientifically proven to help lower your stress response. Breathing in fully, feeling the air expand your belly, stimulates the vagus nerve, which sends a

The vagus nerve is not just a pathway within your body—it’s the bridge to your inner peace, emotional resilience, and the harmony between mind and body

The heart doesn’t open in straight lines—it follows the winding path of the vagus nerve, syncs with the rhythm of breath, and is shaped by your compassion and forgiveness. Chakra 44 is not your weakness—it is the gateway where regulation becomes resilience.

You’re not broken—your nervous system is just out of sync.

Your body is not broken—it’s doing exactly what it was designed to do: protect you.

A sense of safety—both emotionally and physically—allows you to build healthy relationships and trust yourself and others.