Your heart is racing. Your palms feel sweaty. In another 10 minutes, that presentation has to be made and your head isn’t concentrating correctly. You are at the work place and complete yoga practice is not really an option at this moment.
What would you say if we told you there is a little secret switch in your body that almost instantly soothes anxiety–and you can switch it without even leaving your chair?
Welcome to the world of vagus nerve stimulation yoga, an effective way of controlling the nervous system and the most effective way to fit it into your tight work schedule. At Himalayan yoga association, we do not think that wellness is something that should be waiting for the right moment. These five basic exercises can transform your nervous system so that it will be in the peace mode instead of panic mode in a few minutes.
5 Vagus Nerve Exercises details
Exercise 1: The Humming Breath (2 Minutes)
This could be the least complicated and the most effective method of vagus nerve stimulation yoga.
How to do it: Sitting in your chair with your back more or less straight. You may shut your eyes, should you wish. Now sniff deeply in through your nose. as you breathe out hum as a bee-mmmm-as long as you breathe. Feel the aching in your throat, chest and head. Do the same five to ten times.
Why it works: The humming produces vibrations that directly excite your vagus nerve in passing through your throat. Such vibrations transmit instant signals in your nervous system to put you into a relaxing state. Scientific studies indicate that humming is able to reduce heart rate, and blood pressure in a few minutes.
You will experience a loosening of your jaw, falling shoulders and a relaxing mind. The charm of this exercise is that it creates an impression that one is sitting with the eyes closed and this is best in a busy working environment.
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Exercise 2: The Cold Splash (30 Seconds)
Cold exposure is your best friend when you are in a panic and you need a quick fix.
How to do it: It can be accomplished by visiting the restroom or break room. Wet your wrists by pouring a little cold water over them in 30 seconds and ensure that the water flows inside your wrists where you can feel a pulse. Or pour cold water on your face, especially all about the eyes and the temples. Suppose that you could, pour as much cold water as you can hold on your hands, and smear it over your eyes, closed.
Why it works: This happens when you cold stimulate a body part, especially the face, which causes what is known as the dive reflex. This evolutionary action decreases your heart speed instantly and turns on your vagus nerve. Your body believes that it is entering into cold water, so it changes to a relaxed, focused position to save oxygen automatically.
This method is so rapid that it is applied by therapists in assisting clients who are in panic attacks. The cold helps break the loop of anxiety and provides your nervous system with control mechanisms an opportunity to start working.
Exercise 3: Desk-side Gargling (1 Minute)
This one could have a couple of eyebrows raised but it works quite well.
How to do it: Go to an un-crowded area, such as a bathroom or an empty conference room that would be an ideal place. Sip some water and gargle rudely for 30 seconds. The gargling must be hard so that you find the muscles of the back of your throat working. Swallow the water, wait a little, and repeat again.
Why it works: The vagus nerve will pass directly through the muscles of the back of your throat. You are pushing these muscles and firing the nerve when you gargle with intensity. You are basically exercising your vagus nerve.
Exercise 4: The Long Breath with Exhalation (3 Minutes)
This method of breathing is so unobtrusive, that it can be done during a meeting as necessary.
How to do it: Seat yourself in your chair, with your feet on the floor. Place one hand on your belly. Inhale using your nose four times, as you feel your belly stretch. And now count slowly through your nose or mouth by twenties or dozens–six or eight–whichever you think.–but continue to make your breath out as long as your breath in.
Repeat 10 times or more. The point here is that you must remember to breathe in rather than to breathe out.
The reasoning behind it: You are literally stimulating your parasympathetic nervous system by making your exhale longer. This causes activation of your vagus nerve that releases relaxing neurotransmitters in your body. Your heart slows down, the pressure is reduced and your mind is made clear.
Exercise 5: The Neck and Shoulder Release (2 Minutes)
Neck and shoulder tension turns out to be able to paralyse the gladness of the vagus nerve. It is better to release it in order to get the balance back.
How it should be done: Sit at the side of your chair. Bring your right ear towards your right shoulder, but carefully, and you will experience a bracing on the left side of your neck. Hold for three deep breaths. Repeat on the left then on the right side.
Then roll your shoulders backwards 5 times and roll them forward 5 times. Lastly, interlace your fingers behind your head and push your head against your hands as much as you can and also resist using your hands. Hold this mild resistance of five seconds and relax.
Why it works: The vagus nerve is located in your neck and in case of chronic stress in the area, this may limit the functioning of your vagus nerve. You are allowing muscular tightness to go by, thus making more room in the nerve communication process. Mild stimulation of the nerves is achieved by the gentle resistance exercise performed at the end as it activates the surrounding muscles.
Your Nervous System Needs some Support
At Himalayan Yoga Association, we believe that yoga does not lie in the practice of perfect poses, but in knowing how to relate to the natural wisdom your body holds. Your vagus nerve is your one of the strongest allies in dealing with stress and anxiety, and it is right at your disposal, at all moments, at all days.
These five exercises are easy, supported with scientific evidence, and instantly effective. They are the utilitarian part of the nervous system control–the instruments you can employ when life gets too much and you need some relief immediately.
Your desk need not be a place where you develop anxiety. It is possible to make it a place where you learn to be calm, build your resilience, and reclaim control of your nervous system, breath by breath using these techniques.
