In this video I show you three vagus nerve exercises to rewire your brain from anxiety. I also share what anxiety actually is (and the surprising reason why it’s good for you) as well as what to do when anxiety hits.
Create a playlist that begins with music that matters / arttunes to your dorsal state. Then transition to music that matches with your sympathetic state, then transition to music that matches / attunes to your ventral state.
When activated check where you are on your autonomic ladder. Then listen to the playlist that matches your state. This can help us to feel attuned with, understood and connected.
If you are in dorsal see if you after some time can transition into some sympathetic music (lightly energised sympathetic) and then transition to ventral music
If you are in sympathetic start with that music and continue to ventral music
Curiously observe how your system shifts as you are supported to come up your autonomic ladder.
Trauma Healing Expert Dr. Peter A. Levine talks about ways how to treat Depression and Trauma with the bellicon® Mini trampoline. Its unique soft bounce can help patients to regain body awareness and new confidence. This new type of therapy allows for a joyful way to bring back normality after a shocks that has shaken one‘s life.
Your conncective tissue predisposes you to fight or flight/freeze responces. We are born with a tendency to more sympathetic or more parasympathetic tone.
Collagen fibres (collastionist) - makes your fibres dence, bouncy, tendencie to fight - you move faster, you've got more muscle tissue Elastin fibres (elastinist) - makes fibres stretchy, tendencie to flight/freeze - you move slower - you've got more fat in your tissue. In extreme cases you can have a tendencie to be hypermobile.
You can be in the middle with equal amount of collagen and elastin in your tissue..
Where are your ancestors from can also indicate wether you've got more collagen or elastin in your connective tissue:
Closer to the north/south poles - there's a tendencie for more elastic tissue. People how lives where there are more ice/cold/snow, often have more elastic tissue. (In the winther, they need to store more fat, to be able to keep themselves warm) - ex. Scandinavians, Skottish people ect. Closer to equator - theres a tendencie for more collastic connective tissue
People with more melanin in their skin can have more collastic connective tissue and people with less melanin in their skin can have more elastic connective tissue.
If you got more elastic tissue this means that your connective tissue is more stretchy, it is harder to feel boundaries, people woth more elastic connective tissue can be more empathetic, can sense pc electricity because pc electricity stores in elastic tissue, people often got a more round and soft face.
People leaning more sympathetic, with more collastic connetive tissue often got faces that has more distinct angles in their face, are more thizzle in their face.
But it can change through life. What is used strengthens and what is not used weakens.
If you already are more parasympathetic leaning, and you e.g. decide to become a yoga teacher, to become a vegatarian , got a dominating parent, where you can have a tendency to freeze/flee,/fawn/fitting in then you can stay parasympathetic.
If you on the other hand got more collastic tissue, tend to be a fighter and you become a triatlethe or do other kids of extreme sport, heavy lifting weigths ect. you can stay more sympathetic.
Therefore you shouldn't be too hard on yourself if you are having trouble activating your opposite fight, flight or freeze responces.
But trauma can dominate weather youve got more collagen or elastine in your connective tissue.
About gender differences: Also women in general have a tendencie to cry and men have a tendencie to get angry. Men have a tendencie to have more collastic tissue, and woman more elastic tissue.
Social nerveussystem under safety: Belonging, being who you really are, tolerate disagreements, that other people are different than yourself
Social nerveussystem under threat: Fawning or fitting in:
-Fawning: Being nice, being agreable, minimizing your needs,being polite, minimizing your individuality,
-Fitting in: Imposture syndrome, not wanting to standout, camoflageing,
Fight under safety: Power and drive, agency
Fight under threat: Frustration, irritation, anger, rage
Flight under safety Able to see many possibilities, multiple direction
Flight under threat Worry, fear, panic, terror
Under Safety: Rest, digest, spinter release,
Under threat Freeze, imoblilasation, helpnessless, confusion, desorientation, dessocciation, overwhelm, resegnation
Women are often feeling more overwhelmed than men. It's more allowed. Men are often feeling more angry
People leaning into flight, freeze responces with some elastin tissue and in a position of having less power, are often blamed for not speaking up, not standing their ground, for not fighting back in different situations. They simply don't have the same capacity in their nerveussystem and in their tissue for fight responces.
They are often blamed by people with more collagen tissue with more fight energy. They don't understand -they got more fight ressources themselves.
Women are often blamed for fawning/for trying to fit in. The heard is more important to women. The social nerveus system interaction is more important to women.
Most research about how we react to stress have been made on men. Fight was the most common stress responce. But they forgot to do the study on women. Women uses tend and befriend strategies due to stress or flee. - Shelly E. Taylor. Also it is more safe to keep a threat close, than far away. Most woman knows about fawning. They have tried fawning in their own lives in different situations.
Example: because of their physicality, because of problems with gender differencies in the sociaty, because of their tendencies towards giving nurture because of their estrogen and oxytocin and less testotoron, because they are the ones giving birth, they are the ones getting pelvic exams, they can get sexual assaults, they can get raped, they are more physical "weak" than men, they are less paid than men, when having sex they are the ones who gets penetrated and therefore can get hurt inside their virgina when having sex, because of the way they were reaised, the sociaty s expectations towards women, having respect for an elderly in the family, workplaces, ect.
You can activate your social engagement system by:
- Lisetning to music (music you like) - Reading books, listening to podcasts, using audible - Walking in Nature. If you dont have acces to nature irl you can watch nature programmes, listening to sounds of nature - birds, rain ect. You can also bye a plant or a flower to get nature into your home - You can start playing an instrument - something where you are using air (a flute, a 🎷 ect.) - You can use the ohm sound - You can bye a pet or visit a shelter. - You can smile and wave at strangers (often time they will wave back at you) - You can draw, knit, make pottery ect. - You can turn your webcam on and watch a movie "with" a webcam friend, cook with the webcam turned on ect. - you can use the kind eyes exercise
When you are getting nerveus or scared you will get a dry mouth. You can trick your brain by drinking water. IT helps you to produce salvia. When you produce salvia your system will think that you are safe ect.