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\nHow to Use Your Nerves To Calm Yourself\n

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\nVagal stimulation maneuvers work best for anxiety you feel physically, like heart racing, body sweating or feeling light-headed. But you don’t have to be in the throes of a panic attack to do it. You can do it if you’re feeling tense and...\nVagal stimulation maneuvers work best for anxiety you feel physically, like heart racing, body sweating or feeling light-headed. But you don’t have to be in the throes of a panic attack to do it. You can do it if you’re feeling tense and want to do a reset. Here are 5 things you can do to stimulate your vagus nerve.

1.Deep Breathing
A good target to aim for is anywhere from 6 to 10 breaths per minute. To breathe 6 breaths a minute, you breathe in and out counting to 5 on both the inhale and exhale.

2. Humming. This works because as your vagus nerve passes by your vocal cords as it leaves your head and passes through your neck.

3. Splashing cold water on your face or taking a cold shower. The sudden change in skin temperature triggers a parasympathetic response and therefore a relaxation response.

4. Blowing into your nose. You have to be cautious about using this if you have a heart problem or other serious medical illness like increased pressure inside your head. If that’s the case, check with your doctor before using this maneuver.

5. Holding your breath.\n
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Resource Details

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Educator Rating
Not yet Rated
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Media Length
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7:19
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Grade
Higher Ed
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Subjects
Career & Technical Education
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Media Type
Instructional Videos
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Source:
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\nDr. Tracey Marks\n\n
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Date
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2021
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Language
English
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Audiences
For Teacher Use
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Fine Print: Educational Use
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Concepts

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heart rate, nerves, breathing, sound, anxiety
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mental health channel, mental health education, dr tracey marks, vagus nerve, vagal maneuvers, vagal breathing, anxiety relief, anxiety help, vocal cords, sympathetic response, opposite reaction, sympathetic system, relaxation response, cold water, internal organs, parasympathetic response, valsalva maneuver, maneuver, increases, control, chest, back, override, breaths, hiccups, people, stimulate, brain, move, head, abdomen, works
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