My New Favorite Vagus Nerve Exercise for Anxiety or Trauma Recovery - The Voo Breath or Foghorn

Therapy in a Nutshell

Therapy in a Nutshell -Emma McAdam

Mental Health, Education, Health & Fitness:mental Health, Self-improvement, Health & Fitness

4.8 • 658 Ratings

🗓️ 8 April 2024

⏱️ 5 minutes

🔗️ Recording | iTunes | RSS

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Summary

Break the Anxiety Cycle in 30 Days - Online Course: https://courses.therapyinanutshell.com/anxietyskills I’d like to share with you my new favorite vagus nerve exercise for turning on the parasympathetic response. This is an exercise Peter Levine teaches to help people who are struggling with Chronic Overwhelm, burnout, or high levels of stress. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Transcript

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0:00.0	Hi and welcome to the Therapy in a Nutschell podcast. I'm Emma McAdam, a licensed marriage and family
0:04.9	therapist, and it's my mission to create easy to understand educational content about therapeutic
0:10.2	skills and topics that anyone can use in their daily life. Stay tuned until the end of the video
0:15.4	to learn more about my mental health courses, discounts, and other news related to therapy in a nutshell. I hope you enjoy
0:22.2	the episode. Each podcast episode comes from a corresponding video you can find on the Therapy in
0:28.4	a Nutshell YouTube channel. Also, these podcasts are educational and don't replace the advice or
0:34.1	direction you may be receiving from a therapist or other health professional. All right, let's jump in. Hi there, I'd like to share with you my new
0:42.2	favorite vagal nerve exercise for turning on the parasympathetic response. And
0:47.9	this is an exercise Peter Levine teaches to help people who are struggling with
0:52.2	chronic overwhelm or burnout or high levels of stress.
0:57.0	And he tells the story of working with a nurse who was kind of working in the trenches at the beginning of the pandemic.
1:03.0	And she was interacting with the very ill and with their families during, you know, that beginning period where there was so much fear.
1:12.6	And after using this technique, the nurse came back to him and said,
1:17.6	I am teaching this to all the other nurses. Our work is still hard, but it's not so heavy anymore.
1:24.4	So this is an exercise that helps your body turn on that parasympathetic response.
1:29.3	So let's talk about the science before I teach you the exercise.
1:33.3	People have been using humming, chanting, or singing for thousands of years to work through emotions and to soothe themselves.
1:42.3	And science now confirms that when we hum,
1:46.0	the vibrations of our vocal cords stimulate the vagus nerve, which can help regulate the heart rate and reduce stress and promote relaxation.
1:57.0	And the vagus nerve is connected to many different organs in the body, including the heart, lungs, and digestive system.
2:05.6	When it's stimulated by humming, for example, it can help to slow down the heart rate and promote relaxation throughout the body.
2:13.6	And studies have shown that humming can increase the production of nitric oxide in the body,
	...

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