REset & REstore: improving vagal tone

In this blog I want to share some simple tools to improve health, growth and restoration via nervous system regulation and improving vagal tone. 

In a prior blog I talked about the autonomic nervous system, and each blog since has built on the next.  In my last post, I shared some breathing variations to tap into relaxation and vagus nerve activation.

If you are not sure what the vagus nerve is, I think this article gives a good review of its function.

Exercises to promote vagal tone

• If you want to have a deeper understanding of your Vagus nerve and autonomic nervous system, but don't want to sift through the boring science, Stanley Rosenberg has written a great book "Accessing the Healing Power of the Vagus Nerve: Self Help Exercises for Anxiety, Depression, Trauma and Autism".  The video below demonstrates the basic exercise to activate the vagus nerve.

• Jill Miller has many videos on youtube exploring the vagus.  Here are a couple that I like:

• If you want to optimize your health and wellness, check out the website of Restorative Breathing.  A few years ago I took a course from Lois Laynee and it was the beginning of my journey into healing my nervous system.  Back in July she posted this on her Facebook page: "Do you know the easiest, natural way to balance the autonomic nervous system? Breathing through your nose all night long [as well as during the day]! If you can't breathe through your nose all night long, the brainstem cannot regulate the autonomic nervous system."  Something clicked for me, and I got back on the protocol that I learned from her training years ago.  In order to keep my mouth closed, every night I tape my mouth shut so my brainstem can settle.  Just in these last 3 weeks of taping, I have almost eliminated a constant twitch in under my left eye, I am waking up more rested and  I have less stiffness in my feet when I get out of bed.

• Irene Lyon describes herself as a nervous system specialist.  She has one of the first online programs for healing the Nervous System: "Tune Up your Nervous System and Rev Up Your Life". 
• Connect to the environment using your senses: orienting to bring yourself back into the present, and into your body.

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Healing the nervous system is a process.  We have many layers to support and unfold.  These five tools above can get you started.  I look forward to support you on your healing journey.

Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT.  Helpful tips and other self care strategies can be found at www.alignforhealth.com.