Avoiding the Fight or Flight Response: The Salamander Exercise.
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- เผยแพร่เมื่อ 29 ส.ค. 2024
- Avoiding the fight or flight response with the Salamander Exercise shows how to lessen patterns of tightness, excessive protection and defensiveness in mind and body. The fight or flight response is nested in our lizard brain and can be out of our control at times. Luckily there's the Salamander Exercise. Do both sides! I forgot to say that in the video :) Learn more at greentreemind.... or schedule a free consult at greentreemind....
credit to Stanley Rosenberg, "Accessing the Healing Power of the Vagus Nerve"
#wellnesstips #anxietyrelief #tension #tensionrelief #painrelief
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Dr. Renee Ostertag is an Award-Winning Speaker, Teacher and Presenter in the Health and Wellness Field. She is both a PT and Psychotherapist who focuses on Mind-Body Relationship Therapy. Dr. Renee believes that nervous system regulation is the key to freeing yourself from negative effects of trauma, lessening physical pain, and satiating the curious mind. Her focus is on eliminating pain without drugs, surgery or expensive procedures that keep you dependent on others to fix you!
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Learn more at greentreemind.... or schedule a free consult at greentreemind....
I thought 3 o'clock was to the right. That's how I did it from your other video (Vegas Nerve Reset) and it worked. I started to yawn and sigh, and my stress washed off of my body. Combined with an amazing gesture that I received, it's the best I've felt in a long while. Thank you very much! Blessings.
U can both sides. At least 30sec each side if u want. U may only swallow on the first side though
Holy shit this works, I have never smiled so lightly after it triggered the deep breath, thank you thank you so much 😭😭😭
Yeaaaassss! Way to go! 🥳🤩
I felt a burning sensation in my abdomen. Then I swallowed. Thank you for your generosity.
It is with pleasure. Thank you for watching and commenting.. I appreciate you appreciating my generosity 😊☺️🥰
Left is 9 o clock right is 3.... Thanks for this
Oh my goodness. I needed this. I think I'm often in dorsal shutdown and just haven't recognized it. Today has been sooooo uncomfortable, withdrawing from people, feelings of shame and numbness, lack of focus, etc etc etc....within 20 seconds on each side I yawned but then started sobbing and sweating. I'm an EFT practitioner so I've had that experience before...so I just tapped on my chest and let my body release the energy. Afterwards my vision was so much clearer and I found myself drawn to the mirror where I naturally mirrored my emotions, spoke with love to myself and made sure to give my body the sensation of hugs and loving touch. I'm going to make this my 1st thing in the morning practice before getting out of bed. Thank you so so much for sharing this!
Wow, Tina, what a powerful recognition and I'm so thankful you shared about your healing experience with this exercise. Many thanks for your vulnerability and courage to do so. I appreciate it, and it matters. Blessings and gratitude to you!
Hello Tina. Interesting comment. How would you perform the EFT tapping on your chest and for how long and which finger and position etc. Thank you for your comments.
dorsal shutdown... lol
Your work/YTC/business could easily be called "Complex Simplicity/Simplistic Complexity", written within a yin/yang business emblem. Thank you so much for doing what ya do. These 3 min vids have helped me immeasurably.
Your words are received, cherished, and deeply appreciated. Thank you, Healing On All Levels 🙏🏼❤️🌱
It made my heart pound a bit when I was done.
Thank you. I feel more relaxed. I will continue to do this every day same with the vagus nerve reset☺️
Love this! Thanks for sharing!
Oh my goodness!! This exercise is so convenient and easy and it's benefits are so profound. My breathing no longer feels restricted, my mind is quiet (wow!), a nagging spot in my back is quelled, I feel like I have had an excellent Reiki massage! That you so, so much for sharing this with us! I will never forget this. Appreciate you so much! 🤗
Thank you so much for sharing your experience! Hoping this exercise continues to bring you peace 💜
The quite mind is AMAZING after doing with. I'm loving it.
Thank you for helping others ❤️
May God give you all the happiness and wellness
That is kind of you to say. I appreciate and receive your wishes! Blessings to you 🙏🏼🌳✨🤍
Great video! It works! Thank you so much 🙏🏻 Unconditional love to all ❤️♾️🌌
Love this energy here! Thank you so much🥰
Felt instant change. I'm impressed with this trick. Thanks!
Such a powerful exercise!
Cervical spine had been locked up for years right traps after trying this exercise i finally found the answer to releasing that area just doing this exercise. I spent so much money on treatments for years could have been saved fml
I enjoy the provocative ! Bring it.
Yes! Hooray for provocation... especially to old patterns that are no longer beneficial or necessary ;) Thanks for commenting, CaptainRScott!
Loving these videos! Just to be sure - you say to look to 3 o clock, but also say eyes to the left. But I would think 3 o clock is eyes to the right
Could you clarify which it is? Should my eyes be pointing in the direction of my right shoulder or left shoulder?
She means the clock positions as you see it. So it's eye to the left, which for you is 9 O' Clock.
Thank you so much. I felt relief immediately. My body liked this tool. 🦋
This is new for me. I tried the vagus nerve exercise from your other video earlier. I like it. I need this.
Thank you Renee- that changed my state of desperation x
You got this, Aidan! We don't know what you are going through, but the fact that you are actively working through the messiness of life shows so much courage 💚
Wow! I started laughing uncontrollably. It was a great release. Thank you 🙏
That is AwEsOmE!! 🤩
You are a lifesaver, thank you Renee!
You are so welcome!
your channel is brilliant! thanks for all the suggestions/solutions.
Thank you so much! I'm smiling ear to ear as I receive your words ... I appreciate that you took the time to write - thank you :)
Very helpful Renee. I have been doing a variation of this, where I look the opposite side with my eyes, so looking up.
Perfect!
Thanks Renee. Big sighs happening over here with this exercise.
That’s awesome! Thanks for sharing Jill, and congratulations for restoring and regaining a sense of control within your nervous system :)
Just tried one side, within very short time, like 20 seconds the most, I kept yawning nonstop. Does it mean my body is full of junk and need deep releasing? Very grateful! What a great way to do the deep breathing/yawning.
LotusPrayer2 , love it! It could mean whatever you want, another way to interpret it could that that it means your body is a willing participant to release activation/arousal energy that it doesn’t need anymore, and easily moves towards peaceful circuitry that promotes health and restoration :).
🙌🏼💜🙌🏼💜🙏🏻 deep breath and yawning almost instantly! Thank you so much
Way to go, Jennifer! I'm so glad to hear it and very happy to help :)
Thank you for sharing Renee.
You're welcome, Frank! I'm happy you received it :)
Thank you, I have been suffering from what I think a panic disorder and your videos have helped me a lot to calm mi mind and body, feeling more relaxed and focused.
Wait, so when you say eyes to 3 o'clock you mean eyes to the left, not right? I'm confused. 3 o'clock traditionally means "to the right" as in you are facing the clock and 3 is on the right side as you are looking at it. To the left would be 9 o'clock. Behind or below would be 6, etc.
Btw, the exercise really works as you have demonstrated it here! ☺ I had a somewhat stressful morning, where I got pretty wound up, but this exercise definitely helped me to bring back the sense of "measured peace" into my consciousness, which allowed for a meditative state to flow in. I might benefit from a nap now. 😂🙃 I want to express my gratitude for you making these videos, for I have just found them and found them to be very helpful. 🙏 Thank you so much! ❤
Thanks for the wonderful explanation! Why it's called a salamander exercise? I want to introduce your videos to my husband. He is 74. His breathing is shallow and rapid. He breathes by mouse at night. I think that something happened with his diaphragm after some stressful event in the past. Also, his neck bent since he was young. In the morning he has chest discomfort and elevated BP because of severe oxidative stress at night. If he could release his tension in the neck area doing this exercise that would be awesome!
Look on u-tube for Upper Cervical Specialist that might be helpful…
How is he doing now?
Amazing technique! Thank you so much for sharing!
You're welcome, Doris!
Gee, actially feel better. Thanks. Glad I found your channel.
Thank you ❤
You're welcome 😊
Very powerful; thanks
Glad you enjoyed it... may its' benefits continue to positively infuse your world and life, Martin :)
OMG
THANK YOU!
Awww you are welcome. It is a pleasure to be able to add value to your world😍
interesting, when I added the eyes in the movement was very much more restricted and it gave me an instant headache...
Be very careful with eye movements. I tried some of those, similar to the ones on this video and created an eye twitch that lasted for a few weeks. I may have other muscles, chemical imbalances, or diabetes related issues but one never knows our exact physiological makeup. Try the eye movements in small increments to see how you do.
So simple and useful, thank you!
Tim Clark, I am delighted this is helpful for you. Thanks for taking the time to comment!
Instant subscriber. Thank you so much.
@Life is Real - yay! that's so great, thank you :)
wow just amazing. thanks a lot. u are my favorite now. every day i watc yours video🥰
This works and helps SO much. Thank you!!!! I am looking for something to use in upcominf court trial. Because i know i will go in this mode, or in freeze mode or dissociate. And i cannot do much if i am in public. This could work
Yay, I’m so glad to r read this! Sounds like you have great clarity and critical thinking to strategically apply this tool. Way to go!
Such a great exercise 👍😊 thank you
You're so welcome!
Thank you!
You're welcome! ☺️
Wow. Thank you.
Thank you so much. 💛
Thanks ! This was helpful
You're welcome! Thank you for sharing your experience 🤗
Love this, but probably best to give credit to the author Stanley Rosenberg from his book 'Accessing the Healing Power of the Vagus Nerve' He's the one who first developed the Salamander exercise
Dr. Diane Strachowski - I agree with you, which is why credit is provided in the description below the video. I realized that mistake after the video was posted, so I gave (appropriate and deserved) credit to Stanley Rosenberg in the written description. If you have further suggestions that are helpful I am open to hearing them. Thank you for watching and taking the time to comment.
Thank you so much!
crazy yawn abilities unlocked!
Aryan Rashidi.. way to go, that's awesome! thanks for sharing! :-D
Another great one. Much 🙏
WORKS awesome thank u so much
thank you. some good effects felt
very helpful renee. Love from Pakistan
Thank you, Syed! So happy to hear from you, love from Pakistan received.. and sending it your way in return as well 😊
@@nervoussystemninja Pleasure :) count me as your fan and active follower. More power to you you are doing great work.
I need this.
Thank you! Amazing
Thank you
Love your videos so much. Thankyou.
You're so welcome :) It's a pleasure.
I don't under why I don't have reactions to these exercises. It's frustrating. I have a TBI and was hoping these would help me.
Have you looked into an Upper Cervical specialist? They check the atlas c1 and axis c2 for subluxation or misalignment some symptoms may be related to.
Luv this
Hi. Thanks for this. Do you do it to both sides or just one side? If just one side how do you decide which one? Thank you.
Hi Renee, thank you for this! Does it matter the size/intensity of the breath/sigh/yawn/? Sometimes I’m questioning being in relaxation because I had a little sigh only. Maybe sit in it longer? Also, in your experience, what has been the longest time it could take to activate relaxation? Could it take someone up to 5 or 10 minutes? Thank you again!
This is very effective and I started to notice my motions getting slower and less anxious. I also noticed myself taking a deep breath! Could you also do a video about the "Neuro Fascial release" exercise mentioned in the book of Stanley Rosenberg? After reading it several times I still don't quite get it well. Thank you!
Great exercise! Do you recommend doing both sides in one sitting?
I’m coming late into this video but I just have a quick question. Are your eyes going the direction that you’re bending your neck over?
Also, is it possible it may take a few tries to get it right or to feel a sense of relief or calm. I have secondary progressive, MS, and some other health issues. I feel immense amount of stress every day, never knowing what’s around the corner. I’m desperate for help Thank you so much for this video and your channel 💓🙏🏻🐾
Good video
Thanks for the visit!
I feel like a chameleon after doing these exercises with my eyes.
Your wonderful
Thank you, Diane! Received with gratitude, appreciation and a smile on my face and in my heart :)
Should we look a lean only to the left like you did, or to the right as well?
I feel dizzy when I’m doing one side but I’ve been dizzy since March 2020… but after I feel it’s been helping since I think my dizziness is coming from the neck
You may need to see a good chiropractor. Your neck may possibly be misaligned.
Would you consider doing a video on neuro-fascial release technique? I don't understand the instruction of the book.
you bet! I've got it on my list ... thank you for asking. :)
@@nervoussystemninja I highly appreciate it, do you mind sending the link when available?
Great to undo trauma
What if the yawn didn't come? But I do feel relaxed after doing this for a moment.
Isn't your left 9 'O clock, not 3' O clock? Are we also suppose to repeat on the other side?
How long to stay? Is it only to the left, or both sides? How long can it be doe- days, weeks/longer? Thanks!
Both sides…as Renee says in the video stay until your body responds with a yawn, sigh, swallow, etc. Also if noting is recognized within a minute or so, likely means the nervous system reaction was too subtle to notice. Know that it happened, but stay for about 1 minute. The time for a response may be different each time.
Only looking to the left side? Not the right?
Hello. Do you have any advice you can share ? I have dealt with health issues related to different injuries i have in my legs to the point where i feel i have been safegaurding and stuck in this fight or flight mode to the point where i cant walk right because my body is not allowing me to do what i want out of fear i think.
Thanks! Do this in both directions, or just to the left?
Hi Kathryn Dixon, you can do both, just the right, or just the left. I'd encourage you to follow your body's instinct and what direction(s) your mind feels curious about... and feel free to grab a free consult with me if you're at all curious to see what else we can create to make you feel even better :)
greentreemind.com/contact/#schedule-appt
Eyes to the left is 9 o'clock? 🤔
Was confused a bit 😅
How long do i have to hold it? I tried this and other similar vagus nerve resets, and i feel like i hold it for a very long time and nothing happens. I just feel significant psychological discomfort about moving my eyes to the side
Soften your gaze, my friend. It sounds like you’re trying too hard. Go easy and gentle, that creates some more safe environment for the body to let go.
Eyes left at 3o clock? Left is 9 right is 3
Me too yawing almost immediately once I have titled my head to the side....is this when you stop the exercise..once you have yawned/sighed or do you still hold for 30 secs? Thx!
You can stop once you've had the initial relaxation response, or you can continue to hold the position and see if the body wants to release any more in that particular session.
What if I don't feel any kind of release. And why does my head start to shake when I am doing it? Should I keep trying and eventually something g will happen? I also feel like I can't breath as easily. I know ow I have vagus nerve issues. Any thoughts much appreciated. Thank you.
Diane Petry… your head shaking is the release! As best you can, allow it and stay curious about what wants to happen next. Keep us posted and feel free to keep chatting it out here.
Who shouldn't do this, how many times on each side, eyes are very hard for me and neck, been locked up in jaw head and neck for 10 yrs and rest of body has followed, nervous system is not good, either am I, domino effect, any suggestjons
Renee Ostertag....do you have any videos of the rest of Stephen Porges vagus nerve reset exercises? ie- Neuro -fascial release technique?
Hi Lisa, great question! It's on my list of videos to make... thank you :)
Should this be done only to the left side? Or to the left AND right sides please? You showed doing the exercise to the left side but not the right.
Otterysteve, thanks for the awesome questions, I totally messed it up… Yes, do both sides, stay curious about what you notice before and after :-)
And I also have updated videos with progressions as well, those might be interesting for you to explore!
What vagus nerve exercise can help with constipation?
studio.th-cam.com/users/videomLPNX0D9CBY/comments Try that one.
Other breathing techniques that focus on the exhale will help, and I'd also recommend visualizing your pelvic floor muscles relaxing, releasing and opening up. Best wishes to you, that's definitely not a fun journey!
Does it help and is it ok to do this exercise on both sides? Or just the one side?
Both sides is great!
Can you advice on exercises for people who are prone to diarhhea when nervous?
I’m just looking for some clarity here...if I am looking at the 3 o’clock position, wouldn’t I be looking to my right?
Hi Joy To The World, thanks for reaching out! You can look to the right, or to the left, or both. The 3 o'clock position is dependent upon which perspective you are looking at things from. The most important thing is to stay curious and explore what / where / how your body wants to go, and which directions bring about the most helpful relaxation response within *your* body. Good luck! And please feel free to reach out and grab a free consult with me if that would be helpful for you: greentreemind.com/contact/#schedule-appt
My body is just fighting this all the way, i get dizzy and my eyes twitch and it's not relaxing at all it's actually increasing tension. Am I doing something wrong?
Please can you clarify -
Left side: left ear to shoulder, eyes to 9
Right side: right ear to shoulder, eyes to 3.
Is this correct?
Thanks so much. 😊🙏🏽🌈
@Sathy Jo..... you got it! And you can also switch / play with the eye positions, and see what the outcome is if you switch it. I have an updated Salamander series coming out soon - stay tuned for that. Thanks for the great question! :)
Do you do both sides?
What about feeling super sleepy during and hard to keep eyes open?
It's definitely an effective exercise for you! You may want to shake or move your body afterwards to wake your nervous system back up again, or perhaps do a little bit less so your nervous system doesn't go quite as deep into a relaxation response. Overall, that's a great response, Merry 50.
@@nervoussystemninja ok great, thanks so much!
Can I blink while I look to the one side? Thanks.
❤
Just to one side?
Both is 👍🏼
Thank you Renee, does it matter which side you take? And should you alternate? Or does it make no difference? Thank you for your answer.
Hi Sandra! I encourage folks to allow it to be an intuitive process - let curiosity guide you. Stay open and see what happens, then follow that and see what happens next...
for example:
how does your body want to start? Does it have a side preference? How far does it want to go? How does it want to breathe when you're there? How many times to that side, before switching to the other? Does it want to do 2-3 times to one side before switching, or does it want to alternate each time? Does it want symmetry in numbers of reps and distance it travels in each rep? Keep in mind, sometimes asymmetries in the body need asymmetrical application of movement to restore greater balance.
You can't do it wrong, really. If your body doesn't like something, it will let you know, and you can think of it as a learning experiment and you just collected some data :)
And lastly, pain does not always mean harm or injury. Sometimes we need a little pain, to heal pain. Sometimes pain is productive. A general rule of thumb is that if symptoms settle reasonably quickly (within 5-10 minutes), it's no harm or injury, but rather a potentially healthy and necessary provocation to tissues for healing.
Thank you for asking, Sandra! Please reach out if you have any other questions :)
@@nervoussystemninja Thank you, that makes sense
Sandra de Gelder glad to help! There is a progression of it.. stay tuned for more to come :)
I'm confused. Am I suppose to be staring (without blinking) and holding my breath during this time?
Interessting! To the lebt and the richtig side?
Heike Weihbrecht, exactly correct!
@@nervoussystemninja thank you 💜
Greetings from Uruguay
Question : would it be good to do the exercise when getting up or going to sleep ; maybe before or after a stressful task ?
@alvin1967 - absolutely! I love how you're thinking about this... that's a very strategic application. Way to Go, you! You're thinking like a real and true Nervous System Ninja :)
Greetings and Gratitude from Denver back to you in Uruguay!
How many times a day or if feel the need?