Day 3- Touch
VIDEO 2- PRACTICAL
Today we will explore how physical touch can reset our nervous system.
Different types of touch activate different pathways within the body which will either have a calming or a stimulating effect.
Your brain communicates with the body through the sensory organs and the information they relay through the nervous system. When your body interprets calming signals from the body, back to the brain it responds by slowing down. This will in turn help the busy mind and stressful thoughts to calm. The opposite is also true- by calming the mind we can create relaxation in the muscles and tissues of our body.
There are also specific locations in the body that the vagus nerve is in charge of. If we know how and where to activate them this will initiate the calming response.
What is the Vagus Nerve?
Part of Parasympathetic Nervous System, the calming ‘rest, digest, reproduce’ mode.
Set of 2 Cranial Nerves- supply from neck all the way down to distal 1/3 of colon.
Longest cranial nerve.
80% of the messages it carries are sensory information back to the brain.
20% of messages are from brain to body (mostly organs).
Directly connects to the heart (influencing contractility, force, heart rate).
There are two main types of Vagus settings- the Dorsal Vagus (oldest system, ‘freeze response’) and the Ventral Vagus (linked with social engagement, facial expression and tone of voice). This is what is meant by ‘Polyvagal Theory’ if you’ve heard that term before.
Today’s Activity:
Deep Pressure Massage
SOLO VERSION
It’s foot massage time! You may like to use some essential oils or massage oils but it is not necessary. If you’re someone who doesn’t like their feet touched then you may like to massage your legs or even give yourself a scalp massage.
It’s the deep pressure that really drives into the calming part of our nervous system so get into the arches, in between the toes and really give yourself some love.
WITH YOUR KIDS
Deep pressure massage is fantastic for children. I wouldn’t fuss with oils and they can keep their clothing on as well. If you are giving nice broad hand squeezes along the arms and legs that will nicely calm their nervous system down. This is a great one to do after evening baths and before bed time.
🤸🏽♀️Helping Kids Thrive 🧸
Best Nervous System Resets for Kids
BONUS NEURO-Vagus Activations
Watch the video on Vagus Activations
Activating the Vagus Nerve:
Background:
The vagus nerve has specific neuroanatomy that can be accessed through various activities, targeting different areas to activate it effectively.
The Routine:
1. Prepare Sensory Stimulation:
Start with something to stimulate taste—like lemon essential oil. You can also use a heat pack or vibration on the stomach.
2. Thumbs Up Exercise:
Hold your thumb out in front of you. Focus on your thumbnail as you move your head fully to one side and then back to the centre. Repeat this 5 times on each side.
3. Breathing and Relaxation:
Take a deep breath, and as you exhale, imagine your facial muscles relaxing and your shoulders melting down. Exhale with a hum, keeping your tongue between your teeth. Repeat 3 times.
4. Swallow:
At the end of each breath, swallow. This activates the glossopharyngeal nerve, which works alongside the vagus nerve.
5. Facial Muscle Activation:
Smile and wink on one side of your face, contracting the muscles. Repeat 5 times on each side.
6. Taste:
Reintroduce taste stimulation.
Additional Tips:
- If you feel strange and start laughing, that’s great—it’s part of the effect!
- Don’t forget about the cymba concha, the small patch of skin just outside the ear entrance. Use vibration, an electric toothbrush, or acupuncture beads on this area for powerful vagus nerve activation. Balance the sides if you don’t know your ‘weak side.’
- Vibration to the face also activates the trigeminal nerve, boosting blood flow into the brainstem through multiple pathways.
This routine is a super hack to reset the stress system. It is very powerful neurologically.
For more insights, check out the Longevity Formula Podcast episode
Bonus Tips…
Other ways to stimulate the Vagus Nerve
Gargling- Gargling activates the sensation and muscles at the back of the throat which stimulates the vagus nerve, contributing to the calming and regulating parasympathetic response. Similarly, chanting or singing will have the same effect!
Ear Stimulation- Use your fingers, a soft electric toothbrush or acupressure seeds to stimulate the area of the ear just outside the entrance to your inner ear. This area is called the cymba concha. Stimulate for about 30 seconds. The vagus nerve regulates sensation to many organs and areas of the body but the only area that is exclusively stimulates the vagus nerve is in this little area!
Chin to the Roof- Stretch your chin high up towards the ceiling. This stretches the Vagus nerve, activating the calming response. Similar to the instinct to shout ‘why me!?’ to the heavens in frustration, this is an inbuilt response we can activate intentionally.
Abdomen Heat/Vibration- Use a heat pack on your stomach or a gentle massage gun. This stimulates the vagus nerve and is especially good for balancing digestion.
