01/24/2023
๐ป๐๐ ๐ท๐๐๐๐๐๐๐๐๐๐๐๐๐๐ ๐ต๐๐๐๐๐๐ ๐บ๐๐๐๐๐. The parasympathetic nervous system works to ๐๐๐๐ ๐
๐๐๐ certain ๐๐๐๐๐๐๐๐๐ and bring about a state of ๐๐๐๐๐๐๐๐๐๐๐ to the ๐๐๐
๐, allowing it to ๐๐๐๐, ๐๐๐๐๐, and ๐๐๐๐๐๐ itself. Parasympathetic responses include an increase of digestive enzymes, decreased heart rate, constriction of bronchial tubes in the lungs, and more relaxed muscles. It is this system that helps us to rest, relax, and ๐
๐๐๐๐๐.
๐ป๐๐ ๐บ๐๐๐๐๐๐๐๐๐๐ ๐ต๐๐๐๐๐๐ ๐บ๐๐๐๐๐. The sympathetic nervous system is known as our ๐๐๐๐๐ or ๐๐๐๐๐๐ response. When we are faced with a perceived ๐๐๐๐๐๐ of any kind, whether ๐๐๐๐๐๐๐๐ or ๐๐๐๐๐๐๐๐๐, our sympathetic nervous system kicks into gear and brings about automatic and involuntary responses, such as increased heart rate, elevated blood pressure, elevated respiratory rate, and more sweating. The sympathetic nervous syste also shuts down many
parasympathetic responses in order to utilize more energy for the ๐๐๐๐๐ or ๐๐๐๐๐๐ ๐๐๐๐๐๐๐๐.
๐ฏ๐๐ ๐๐ ๐๐๐๐๐๐๐๐ ๐๐๐๐ ๐ต๐๐๐๐๐๐ ๐บ๐๐๐๐๐: Stimulate the Vagus Nerve
๐ต๐๐๐๐๐ ๐๐๐
๐บ๐๐๐๐๐๐๐
Forrest bathing and sunshine are medicine for the nervous system.
๐ป๐๐๐ ๐
๐๐๐ ๐๐๐ ๐๐๐๐๐๐
and unnecessary stimuli to activate the parasympathetic nervous system.
๐ฏ๐๐, ๐๐๐
๐
๐๐ ๐๐๐
๐๐๐๐๐๐๐
to elevate, and release endorphins and oxytocin. Co-regulation is very powerful if the other person is calm.
๐ฎ๐๐๐๐๐
Try a weighted blanket or walk barefoot, it helps relieve anxiety and ground. Meditation, breath-work or Yoga can also help. Disciplines like yoga increase vagus nerve activity to help keep you calm and are particularly effective for people suffering from anxiety or depression. Breathing slowly and deeply activates your vagus nerve to send messages to your brain that help lower your blood pressure and heart rate.
๐ด๐๐๐ ๐๐๐๐ ๐๐๐ ๐๐๐๐๐
to tend to your needs, and do activities that feed your soul.
๐บ๐๐๐๐ ๐๐ ๐๐๐
by physically moving your body to shake off built-up energy.
Exercise is good for your brain's cognitive faculties. your mental health and your gut flow, thanks to its ability.
๐ช๐๐๐
๐ท๐๐๐๐๐๐
Cold water plunges or ice baths alleviate inflammation + increase our repair mechanisms. Exposure to cold dampens the light or flight response and increases the rest and digest response, like taking a cold shower or drinking ice water.
๐ป๐๐๐ ๐
๐๐๐ ๐๐๐ ๐๐๐๐๐๐
Fats are essential to build nerve tissue (including brain + nerves)
and hormones. You can improve your mood simply by silently repeating positive phrases about your friends and family.
๐ฎ๐๐๐
๐๐๐๐๐
Set a personal goal of 8 hours to gain all the benefits of our body and mind in rest.
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Humming, chanting and singing are all exercises that increase heart rate variability (HRV).
Higher HRV is linked with reduced morbidity and mortality and improved psychological well-being and quality of life. Laughter is a natural immune booster which, like singing can increase HRV in a group setting. Gargling with water stimulates the muscles of the pallet and has been shown to improve working momory performance.
๐ฏ๐๐ ๐๐๐๐๐๐๐ ๐ซ๐๐๐๐๐๐๐๐ ๐บ๐๐๐๐:
Dr. Levine was inspired to study stress on the animal nervous system when he realized that animals are constantly under threat of death, yet show no symptoms of trauma. What he discovered was that trauma has to do with the third survival response to perceived life threat, which is freeze. When fight and flight are not options, we freeze and immobilize, like "playing dead." This makes us less of a target. However, this reaction is time-sensitive, in other words, it needs to run its course, and the massive energy that was prepared for fight or flight gets discharged, through shakes and trembling. If the immobility phase doesn't complete, then that charge stays trapped, and, from the body's perspective, it is still under threat. The Somatic Experiencingยฎ method works to release this stored energy, and turn off this threat alarm that causes severe ๐
๐๐๐๐๐๐๐๐๐๐๐๐ and ๐
๐๐๐๐๐๐๐๐๐๐๐.
๐พ๐๐๐ ๐๐ ๐๐๐๐ ๐๐๐๐ ๐ต๐๐๐๐๐๐ ๐บ๐๐๐๐๐:
โข ๏ปฟ๏ปฟhumming
โข ๏ปฟ๏ปฟlistening to calm music
โข ๏ปฟ๏ปฟdeep sigh
โข ๏ปฟ๏ปฟshacking
โข ๏ปฟ๏ปฟexercising
โข ๏ปฟ๏ปฟyoga
โข ๏ปฟ๏ปฟtouch therapy
โข ๏ปฟ๏ปฟgargling
โข ๏ปฟ๏ปฟcold shower
โข ๏ปฟ๏ปฟsinging
โข ๏ปฟ๏ปฟchanting
โข ๏ปฟ๏ปฟconnecting with nature
โข ๏ปฟ๏ปฟmassage
โข ๏ปฟ๏ปฟaromatherapy
โข ๏ปฟ๏ปฟdeep breathing
โข ๏ปฟ๏ปฟbutterfly hug
โข ๏ปฟ๏ปฟsqueezing a stress ball
โข ๏ปฟ๏ปฟpracticing mindfulness
โข ๏ปฟ๏ปฟdancing
โข ๏ปฟ๏ปฟbody scan
โข ๏ปฟ๏ปฟconnecting with loved ones
โข ๏ปฟ๏ปฟplacing your hand over your heart with deep breathing
โข ๏ปฟ๏ปฟpetting an animal
โข ๏ปฟ๏ปฟdoing art
โข ๏ปฟ๏ปฟgentle touch
โข ๏ปฟ๏ปฟregular self-care
โข ๏ปฟ๏ปฟlaughter
โข ๏ปฟ๏ปฟgentle tickling
โข body therapy
โข Suck ice-cubes/splash face with cold water
โข Run/walk/dance/sing
โข Journal
โข Guided meditation
โข Box breathing
โข 4-7-8 breathing
โข Tapping technique
โข Practising gratitude
โข Visualisation
๐๐๐ ๐๐๐ ๐๐๐๐๐ ๐๐๐๐ ๐๐ ๐ฝ๐๐๐๐ ๐ต๐๐๐๐ ๐๐๐๐ ๐๐๐ ๐๐๐๐ ๐๐๐๐๐:
https://m.facebook.com/story.php?story_fbid=561947862464754&id=100649571927921
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๐๐ ๐๐ ๐ท๐๐๐๐
