Building a Healthy Parasympathetic Response
The Vagus nerve runs from the brain to the stomach and branches out to all major organs. It is instrumental in activating the Sympathetic Response system (Fight, Flight or Freeze) and the Parasympathetic Response system, the body’s calming system.
The Parasympathetic Response is the process that creates calm in the body and helps with emotional dysregulation, anxiety, depression and muscle tension. Research shows that the ability to have a calm body improves immune system functioning and general health.
Diaphragmatic breathing (Belly Breathing) and Muscle Relaxation are the building blocks of a healthy Parasympathetic Response System.
LEARN HOW TO DEVELOP A HEALTHY PARASYMPATHETIC RESPONSE SYSTEM:
1. Belly breathing Daily practice for at least 30 seconds at a time, several times per day!
Blog explanation on my website including tutorial: https://www.connectscounseling.com/blog/belly-breathing-or-diaphragmatic-breathing
Video explanation of belly breathing: https://www.youtube.com/watch?v=ysYO69Oxdhc
2. Yoga Nidra or Non Sleep Deep Relaxation Protocol (NSDR) or Progressive Muscle Relaxation.
Minimum 10 minutes daily
Huberman NSDR 10 min: https://www.youtube.com/watch?v=AKGrmY8OSHM
RosalieYoga Nidra 10 minutes:https://www.youtube.com/watch?v=35u6yOAUjnM
Insight Timer App: free, many different ones, search for Nidra: https://insighttimer.com
Progressive Muscle Relaxation, blog and video on my website: https://www.connectscounseling.com/blog/reminder-to-practice
The Vagus nerve runs from the brain to the stomach and branches out to all major organs. It is instrumental in activating the Sympathetic Response system (Fight, Flight or Freeze) and the Parasympathetic Response system, the body’s calming system.
The Parasympathetic Response is the process that creates calm in the body and helps with emotional dysregulation, anxiety, depression and muscle tension. Research shows that the ability to have a calm body improves immune system functioning and general health.
Diaphragmatic breathing (Belly Breathing) and Muscle Relaxation are the building blocks of a healthy Parasympathetic Response System.
LEARN HOW TO DEVELOP A HEALTHY PARASYMPATHETIC RESPONSE SYSTEM:
- Read an article on Vagus nerve: https://www.healthline.com/human-body-maps/vagus-nerve
- See the video below for a demonstration of the Vagus Nerve
1. Belly breathing Daily practice for at least 30 seconds at a time, several times per day!
Blog explanation on my website including tutorial: https://www.connectscounseling.com/blog/belly-breathing-or-diaphragmatic-breathing
Video explanation of belly breathing: https://www.youtube.com/watch?v=ysYO69Oxdhc
2. Yoga Nidra or Non Sleep Deep Relaxation Protocol (NSDR) or Progressive Muscle Relaxation.
Minimum 10 minutes daily
Huberman NSDR 10 min: https://www.youtube.com/watch?v=AKGrmY8OSHM
RosalieYoga Nidra 10 minutes:https://www.youtube.com/watch?v=35u6yOAUjnM
Insight Timer App: free, many different ones, search for Nidra: https://insighttimer.com
Progressive Muscle Relaxation, blog and video on my website: https://www.connectscounseling.com/blog/reminder-to-practice
Demonstration of the Vagus Nerve
4 Square Breathing:
Alternate Nostril Breathing:
Great video to describe what happens when you FLIP YOUR LID!
This very short video by The Gottman Institute describes 4 behaviors that can destroy a marriage and gives you advice on what to do instead!
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Progressive Relaxation Video (Muscle Tensing and Releasing for Anxiety Reduction)
Meditation 101: A short animated video
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The Attachment Project Quiz and Report: https://quiz.attachmentproject.com
Videos on attachment styles by Thais Gibson, Counselor:
The Five Major Strengths of Each Style:
Anxious Preoccupied Style: youtu.be/47YtvPtofHg
Dismissive Avoidant Style: https://youtu.be/5R7B-nHuUlA
Videos by Nu Mindframe.
What's Your Attachment Style:
https://www.youtube.com/watch?v=d8yhFBqipk0&list=PLE1RYmou-GlGKraD4ekJ_05Z3BZwfYSl4
Anxious Preoccupied Attachment Style (In Depth) https://youtu.be/HF08nTFR954
From Clingy to Confident *Healing Anxious Preoccupied Attachment Style https://www.youtube.com/watch?v=f6iTlX2IR6U&list=PLE1RYmou-GlGKraD4ekJ_05Z3BZwfYSl4&index=3
Dismissive Avoidant Attachment Style
https://www.youtube.com/watch?v=cDZEsw81twg&index=4&list=PLE1RYmou-GlGKraD4ekJ_05Z3BZwfYSl4
How to Open Up: Healing the Dismissive Avoidant Style
https://www.youtube.com/watch?v=LwX7OdznhVQ&list=PLE1RYmou-GlGKraD4ekJ_05Z3BZwfYSl4&index=5
Choose Love Over Fear ❤ Healing Fearful Avoidant Attachment Style
https://www.youtube.com/watch?v=jaosM6Hi2JQ&index=6&list=PLE1RYmou-GlGKraD4ekJ_05Z3BZwfYSl4
The Five Major Strengths of Each Style:
Anxious Preoccupied Style: youtu.be/47YtvPtofHg
Dismissive Avoidant Style: https://youtu.be/5R7B-nHuUlA
Videos by Nu Mindframe.
What's Your Attachment Style:
https://www.youtube.com/watch?v=d8yhFBqipk0&list=PLE1RYmou-GlGKraD4ekJ_05Z3BZwfYSl4
Anxious Preoccupied Attachment Style (In Depth) https://youtu.be/HF08nTFR954
From Clingy to Confident *Healing Anxious Preoccupied Attachment Style https://www.youtube.com/watch?v=f6iTlX2IR6U&list=PLE1RYmou-GlGKraD4ekJ_05Z3BZwfYSl4&index=3
Dismissive Avoidant Attachment Style
https://www.youtube.com/watch?v=cDZEsw81twg&index=4&list=PLE1RYmou-GlGKraD4ekJ_05Z3BZwfYSl4
How to Open Up: Healing the Dismissive Avoidant Style
https://www.youtube.com/watch?v=LwX7OdznhVQ&list=PLE1RYmou-GlGKraD4ekJ_05Z3BZwfYSl4&index=5
Choose Love Over Fear ❤ Healing Fearful Avoidant Attachment Style
https://www.youtube.com/watch?v=jaosM6Hi2JQ&index=6&list=PLE1RYmou-GlGKraD4ekJ_05Z3BZwfYSl4
