How to Turn on The Parasympathetic Response to Calm Anxiety - 22/30
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- เผยแพร่เมื่อ 13 พ.ค. 2024
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The good news is that there are practical things you can do to turn on and strengthen your parasympathetic response. In this video you’ll learn how to activate the parasympathetic response, and how to strengthen your vagal tone- which is your body’s overall ability to regulate your nervous system and return to a sense of calm.
Your nervous system has three responses - the Sympathetic response- which is activating, alerting, it’s been called the FFF response, it’s meant to prepare you to respond to danger. The Dorsal vagal response- which is the shutdown response, it’s meant to conserve energy and numb you, protect you from hurt. And the ventral vagal response- the parasympathetic response, the internal sense of safety, where you feel secure, that you can connect with others, heal, rest and digest, love and be loved, relax and restore. But each of these responses, imagine them as being like a muscle, the response that you use the most gets stronger, so if you’re anxious a lot, you’re constantly strengthening your activating response. And if you exercise your parasympathetic response a lot, it gets a lot stronger.
OK, so let's break it down: The vagus nerve is a long nerve that runs from your brain through your neck and into your abdomen. It's one of the most important nerves in your body, controlling many functions, including heart rate and digestion.
Vagal tone is like muscle tone, your vagal tone is the activity level of the vagus nerve. Higher vagal tone means that the vagus nerve is more active. It's generally associated with better health and well-being. For instance, high vagal tone is linked with better mood, lower stress, and a more efficient heart. And low vagal tone is often found in people with depression, anxiety, and other stress-related disorders.
You can actually measure the strength of your vagal tone with HRV (Heart Rate Variability): In essence, both vagal tone and HRV are measures of how well your body responds to stress and recovers from it. High vagal tone and high HRV are generally seen as signs of good health and resilience.
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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
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You know what, lady? You've really found the purpose for your being! I'm glad you were born and thank you for your service to humanity.
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for real she is the best , i love you btw and appreciate all what you do !!
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To all the people struggling with health issues: you are not alone, believe in yourselves, keep taking care of your health and don t give up, you are doing great, no one can imagine the courage it takes, you are safe and soon you will see the light, search help from professionals and on the right channels, like this. Keep going, you are loved❤
Thank u for ur advice.
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I’ve plowed through five therapists in under four years. Your videos are more helpful than anything I’ve found.
I'm saving this video to watch over and over again ... My Parasympathetic Nerve is activated even when I eat. Years of being in mom hurry panic mode, 2 kids with health issues, Dr appointments, schools etc, I still eat so fast, I must get it done quickly and to the next task. I've had to set a timer to slow down my eating... Try very hard to set my fork down between bites. Relax... I've noticed a difference on the scales and my clothes. I think that fight flight mode and cortisol flood into my system kept the weight on. I have to say a montra before meals. "Slow down and enjoy"...🤗... My kids are now grown...I can slow down now...😁
I really need to do that
Cant thank You enough... You have no idea how much your lessons have changed my life! THANK YOU!
Same here!
Same!
Thank you for offering your valuable and powerful information to us. I'll be utilizing these techniques a lot today while I file my taxes online.
Your teaching has helped me come out of a dark place when my son passed away and I will forever be grateful.
I have chronic inflammation from spinal stenosis and some nerve impingement, in the last 10 years I’ve lost both parents and husband , been through terrible menopause when I thought I was losing my mind and Gp prescribed antidepressants…as waiting list for talking therapy is endless, after several attempts with awful side effects I’ve now come to the conclusion that I have to help myself get back to the me of my best life, pre life traumas and the degenerative health issues I now have. Your videos are a godsend.
If you are in great pain from the spinal stenosis please consider surgery if you can. I had mine in January and the change is miraculous. Good luck..
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My husband used to get super nervous going into a BJJ tournament and eventually started dancing as he waited mat-side. Now he has the kids team having a little dance party before they start to "shake the sillies out" and it seems to really help with their pre-tournament nerves.
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I’ve been making this journey on my own for about 5 years. This is the first video that combines everything I’ve learned so far. I’m so grateful to feel so validated not just by her information but also the very personal positive responses to the different techniques. Thank you 🙏
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Here they are. Thank you so much for these tips!
1. Laughter
2. Breathing (or fake big yawn)
3. Humming, singing, chanting, gargling
4. Chewing gum (anything that makes you salivate)
5. Shake it off
6. Any kind of movement
7. Tense and relax
8. Crying
9. Connection (human contact, deep long hugs, eye contact)
10. Sharing a meal with friends
And at 15:05 a few more.
Thank you for putting this priceless information out there free of charge! I learnt a lot....much appreciated 💖
Emma - I absolutely love how you communicate clearly and with your beautiful smile.
Thank you, Emma, for being here! Great info❤
Your joyful countenance is therapeutic!
You and Dr. K have changed my life. I would be suffering immensely as I was for a long time, or I would be dead if not for you. Thank you for saving us.
So many people are suffering mentaly and emotionally. What is wrong with us? There must be something we all together are doing very wrong.
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You are very great to watch .Thank you for helping me through my panic attacks.
After many years of reading and watching videos, this was the most helpful I have seen on this subject. You are awesome, thank you
Yawning is stunning 🤩 i've learnt that technique from one of Emma's earlier courses, and that helped me a lot to come over my panic attacks ❤
I watch you when I can't get into therapy immediately. I have had some life changes so this helps me practice.
Thanks for your no-nonsense, straightforward explanation presentation with lighthearted humor and ease.❤
Literally opened youtube this morning with a need to find a video (from a professional) on how to engage the parasympathetic system, to help myself calm down. THANK YOU
I had a panic attack once. A double whammie: fear of drowning paired with fear of heights at once. It was awful. I survived. But now when I become over anxious I am better at re-regulating. Difficult to describe how, but I recognize I am stronger and also why I’m more resilient.
Oh my goodness, thank you for doing this.
I’ve recently gone back to school to follow my heart in music performance. Unfortunately my performance anxiety is so off the charts ive almost passed out several times, and barely function. It’s embarrassing and infuriating, but I guess that’s what happens when you have ptsd from growing up in a violent & unstable home. But I’m sick and tired of being bullied by it ,and i want it gone! I need calm control. So thank you for sharing all this!!
Thank you endlessly Emma
Thankyou so much for all of this on anxiety
This is unbelievably helpful! Thank you forever
I ❤ you for the gifts you give to your audience. Thank you!!!!
Loved this! Thank you for creating such wonderful content 🥰
Thank you so much. You are helping me and so many others. ❤
As an anxious person I have to say that I love your videos. If you ever decide to do a video or series on hyper-independence, I would be very interested!! Keep it up 👏
I've never heard that term before. Maybe what you call hyper independence is avoidant attachment?
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After what may have been a more stressful day than most, your video came onto my TH-cam site. I thank you and the causative factors which led me to watch this tonight. Very helpful. May you and yours..Be In Good Health.
Thank you for making your expertise accessible to us on youtube. You've had a huge, positive impact on my ability to regulate my emotions (particularly anxiety). I always walk away with a new tool or piece of wisdom after watching your videos. I can't thank you enough for what you do
This is the absolute most helpful video I’ve seen on this subject. You provided objective, observable qualities we can look at for evidence of parasympathetic response. You provide many examples, and a good dynamic range of examples I certainly would have not known otherwise! I can use that as a learning model, for example, knowing the overall felt sense I experience when doing vocal exercises with music in the car, and then going about my life like normal, and notice whenever I feel a similar felt sense. In retrospect, I can identify what I did, what happened, and what I experienced that led to parasympathetic response. I already learned that a sense of awe, when receiving science news about something really sci-fi level is a valid parasympathetic response. I would have not known that at all before this! 🎉
So much information in this video! I cannot wait to try some of these suggestions. This particular video was the perfect length for me as I get ready for the day. I’ve saved this video on TH-cam as I know I will be returning to it over and over again to remind me of these practices you suggest. Thank you so much for the information you share!!! You are very much appreciated. 🙏 🙏
You have been a great help , Emma .❤
Your videos are so easy to understand and follow . They put us at ease.
Really appreciate your incredible efforts , Emma.
You are amazing please keep blessing others. Thank you so much for sharing
Thank you for this timely video for all who have anxiety! It was so appreciated this day!
I love how accessible you make this information. Thank you. Thank you. Thank you!! Wish I would've know this 20 years ago. But it's never too late.
Your content is life changing! Thank you for making these resources free and accessible!!
Loved this episode! Really excited to incorporate all of your tips into my day to day life.
You’re an angel for explaining this so well. Thank you !
Excellent advice. You are a lifesaver. 🙏
These videos and my therapy appointments have changed my life. Thank you so much ❤️
INCREDIBLY helpful!!!! THANK YOU ❤😊❤
Thank-you, Amanda, you are literally a life saviour.🤗🇨🇦
Much love Emma❤
God bless you more and your family. Take care.
Sooo many valuable tips in here! Thank you sooo much for sharing this information in a concise manner!!
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The timing is from the Lord ❤️🙏🏼❤️
Thank you ! This is a super fine helping - very good explanation ❤🎉
Thank you Emma for sharing your knowledge and expertise which is amazing. So much content in such a nutshell. Wishing you all the best for your generosity and wisdom.
your way of explaining is mesmerizing.
Thank you for giving my family and I insight into how to regulate ourselves in a healthy way. All females with high sensitivity and needing to strengthen parasympathetic(panic attacks to seizures). We are sending you love and gratitude. This info might save my girls from that cycle completing.
I was having one of those anxiety days, and was determined to not give in . I remembered some of the things you said we could do to help over come. I purposefully did not pick up my phone today. When things calmed down I headed toward TH-cam for you to help me out more. And boom, as soon as I opened my phone there you were. Fantastic information on this video. Please keep making these they are so helpful . You are an amazing doc!! Thank you
Thanks so much for sharing your hugely valuable expertise with us in such a warm and easy to understand way 💗
Thank you so much for your YT video . I am a 74 yr man, without much stress . But, I am passing this along to my adult daughters , wife , and other females , who often mention stress and anxiety.
You are a great person
You're amazing. Thank you so much for all you do.
When you said “ when we stop making eye contact your nervous nervous system interpret that as a threat” omfg that has hit home. Because I’m an introvert who is big on personal development, I would always feel nervous or awkward making eye contact so I would hurry and look away. But last year I did an experiment where I would just look at people as they walked by me because I had that same realization that not making eye contact leads to anxiety. It really did help me feel calm when I would talk to someone now.
This is a WONDERFUL video- thank you!!!!
You are such a gift.. thank you!
❤❤❤❤❤❤❤
thank you so much from the bottom of my heart, you are incredible🙏
I actually got on my phone to leave a like n subscribe.... thanks for being real, helpful n to the point in a pleasant way
Excellent video, and just looking at your manerisms, gesticulation and tone of voice helped me relax. Lately I'm noticing and appreciating people who feel safe. You made me feel safe, besides giving excellent information. I'm practising the fake yawn right now, as I need to digest and go to sleep. This video all around helped me calm down, thanks a million!
Thank you for putting this information in a easy to understand form free on youtube
This is the best information i have heard for helping with anxiety ..it so make sense ..thank you 💞💚
Thank you for these!
Very informative and helpful video! Thank you Emma!
Thank you ! Your channel is really helpful . Thank you for sharing your knowledge and experiences ❤
Wow! Loved how you explain that the sympathetic and parasympathetic states are like muscles, the more you exercise stronger they get.
Really good strategies yo get into relaxed state. Thank uoi
Wonderful ! I just practiced that today.
You are helping me so much !!! ❤
Thank you…this was helpful for me today 💕
Awesome video! I agree with everything you said. Also, another way you can strengthen your parasympathetic response is by blowing bubbles.
The process of blowing bubbles involves taking a deep breath in and then exhaling slowly and steadily to form the bubble. This type of breathing can activate the parasympathetic nervous system by stimulating the vagus nerve, which is a primary conduit of parasympathetic signals.
Also, slow, controlled exhalation is a key aspect of relaxation techniques and is necessary when blowing bubbles. This slow breathing can help trigger the body's relaxation response, signaling to the brain that it's time to rest and digest.
Concentrating on the act of blowing bubbles can also serve as a mindfulness practice, which has been shown to reduce stress and anxiety. Mindfulness can help shift the body away from the sympathetic 'fight or flight' state and towards the parasympathetic 'rest and digest' state.
The act of chewing gum, which is often associated with blowing bubbles, provides sensory stimulation that can be calming. The act of chewing itself can stimulate the vagus nerve, further promoting a parasympathetic response.
For individuals who may find certain breathing exercises triggering, especially those with a trauma history, blowing bubbles offers a non-threatening way to engage in deep breathing that is less likely to lead to dissociation. This can make it a safe and effective tool for engaging the parasympathetic nervous system.
This was so helpful!!! Thank you!!
Beautiful and helpful presentation. That last acronym that starts with ‘F’ is funny but memorable. Thank you!
Wow! That is so helpful! Going to try a lot of those ideas!
Thanks so much for sharing this content 🌹
We already love you, the Rick Steves Italy on the shelf makes us love you more. ❤
Such a good video, love the point about singing too. 🎶
Thank you for such wonderful methods of help for my crippling panic disorder!!
I really really appreciate these videos!!
10:01 I can't believe this ❤❤❤ for decades I have yawned in order to be able to take a proper breath. Never realized. Thank you for this too.
Thank you for this ❤
you just cured me with this one video
This was really helpful and informative. Thank you! Also, the FART acronym gave me the laugh I needed tonight so thanks for that too! 😂 💕
The facing your fear part is so true..like before I give a presentation I become a nervous wreck but then at some point in the process I realize that I am calm and this feeling follows me all the way to the end of the presentation
brilliant, thanks 🏵️🌻