Two Powerful Techniques for Relaxing the Nervous System & Toning the Vagus Nerve
By Melanie Yukov
Transcript
Hi, I’m here today to show you two really powerful techniques for relaxing the nervous system and getting your vagus nerve toned. So, I am Melanie from Root2Rise Wellness, and I empower women with digestive issues to heal themselves using natural and holistic tools.
I use Ayurvedic wisdom. I also use supplement nutrition, and herbalism education as well as mind body work, such as parts work and emotional freedom tapping. So it’s really a holistic way of looking at the body. And this is my signature gut revive program.
So what I’ve realized the root cause of people’s health issues really is broad scheme is nervous system dysfunction, especially people with gut related issues, which has led me to become an expert on the vagus nerve, because I realize how important it is for us to get into that relaxed state.
So without further ado, the first exercise we’re going to do is a three step breath.
So what I've realized the root cause of people's health issues really is broad scheme, is nervous system dysfunction, especially people with gut related issues, which has led me to become an expert on the vagus nerve, because I realize how important it is for us to get into that relaxed state.
Loma Pranayama Breathing Technique #1
It’s called the Loma Pranayama, in the world of yoga, and I like to use mantras while doing this exercise. And you can use the one you can use this one “I have room to breathe.” We’re going to use that mantra.
And I just wanted to first explain breath. So we have three zones of respiration. We have the abdominal, the lower thoracic and the upper thoracic. And what we’re going to do is we’re going to inhale a third and then another third, and then another third, and then that will naturally induce a sigh reflex. And it’s that sigh reflex that gets you into the relaxed state.
Also really great in between rounds to basically not take a breath in until your body makes you to that also gets you into that relaxed state. I will guide you through it and do it with you.
And just to mention that, it’s good to do each breath for two to three seconds. And I would say three to 10 minutes or six to 20 rounds would be helpful, particularly doing this before a meal or anytime that you’re feeling like you need it. So this is a nice tool to have in your toolkit.
Okay, ready, take a breath in only a third. Breathe in another third. And breathe and another third. And then next, suspend until your body makes you to breathe again. But for the sake of us doing it together, let’s do it now together.
Breathe in another third, another third. Let out. And we’re going to do it together again, breathe in a third, another third, another third. And let it out. I’m going a little bit quickly for the recording. But you would do two to three seconds for each one. And you would also repeat the mantra “I have room to breathe.”
So let’s keep doing it. Ready. Breathe in a third, another third. Another third. “I have room to breathe.”
And you want to keep doing that, as I said for three to 10 minutes. Great to do that seated. Also great to do it in a bridge pose. When you’re lying on your back. That naturally gets you into a relaxed state as well just being on your back.
But again, you can do this at the office just being in your seat. Your boss is pissing you off, do this.
Loma Pranayama Breathing Technique #2
Okay, so now we’re going to do the reverse of that.
So before we were breathing in three, a third, a third, third, now we’re going to breathe out and that just naturally gets you into a relaxed state because I had just mentioned the exhale helps you to get into a relaxed state. So with this one, we will use the mantra. “I have the power to pause.” So we’re going to keep repeating “I have the power to pause” as we do this.
Ready, inhale exhale, a third, another third, another third. And then you would pause that suspension or vacation between breaths before your body makes you to breathe again.
Ready and breathe in. Exhale a third. Another third, another third, “I have the power to pause.”
Let’s do one more together. And before we do that, just to remind you it is the same amount. So it’s three to 10 minutes or six to 20 rounds. But honestly, anything is better than nothing right? So don’t be hard on yourself even if you did it once. That’s an improvement right for your nervous system.
Okay, ready, we then exhale, third, another third, another third. Okay, so again, two to three seconds between each one I’m going slightly fast because you know, this is a recording.
So that is the Loma Pranayama and we did the inhale version and the exhale version which was the reverse reversal of that.
And I am Melanie from Root2Rise Wellness, high vibe whole body wellness is my slogan. I love to help people, especially women with digestive issues. And if you’d like to book a consult with me see the link. Have a great day. I hope this has helped you. But bye
In addition to being a Certified Integrative Nutrition Health Coach, Melanie is also a Community Herbalist. She has been a practicing Pediatric Speech and Language Pathologist for 20 years with a degree from Columbia University. She integrates her passion for teaching children in her mommy and me Herbalicious Exploration Classes where she connects people of all ages to their roots, nature, and healthy practices through conscious community. What she has learned from her journey has led to her Core Beliefs which you can read about along with her many trainings and certifications here: https://root2risewellness.org/about.
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