My New Favorite Vagus Nerve Exercise for Anxiety or Trauma Recovery - The Voo Breath or Foghorn

Summary

This video script introduces a parasympathetic response exercise taught by Peter Levine to combat chronic stress and burnout. The technique involves humming or chanting to stimulate the vagus nerve, which can regulate heart rate and reduce stress. The script explains the science behind humming's benefits, such as improving blood flow and reducing inflammation. It guides viewers through the 'voo breath' or 'fog-horn breath' exercise to achieve relaxation and emotional release, encouraging them to notice their thoughts and feelings afterward.

Takeaways

• 🌟 The script introduces a vagal nerve exercise to activate the parasympathetic response, which can help with chronic stress and burnout.
• 👩‍⚕️ Peter Levine's technique was shared with a nurse working during the early pandemic, who then taught it to others, making their work less burdensome.
• 🧘 The exercise is based on the practice of humming, chanting, or singing, which has been used for centuries to soothe emotions and promote relaxation.
• 🔬 Scientific evidence supports that humming stimulates the vagus nerve, aiding in heart rate regulation, stress reduction, and relaxation.
• 💡 The vagus nerve connects to various organs, including the heart, lungs, and digestive system, and can be positively influenced by humming.
• 🚀 Humming can increase nitric oxide production, improving blood flow and reducing inflammation.
• 🌬️ The 'voo breath' or 'fog-horn breath' is a specific technique where one inhales and exhales making a 'voo' sound from deep within the gut.
• 🎶 The sound should be like a fog horn, aiming for a vibration that originates from the belly.
• 💦 This exercise may bring up long-stored emotions and sensations, which should be acknowledged and allowed to surface.
• 🧘‍♂️ After practicing the 'voo breath', one should rest and observe any thoughts, feelings, images, or sensations without judgment.
• 🤲 Placing a hand over the area where sensations are felt can be beneficial during the rest period after the exercise.

Q & A

What is the main purpose of the vagal nerve exercise discussed in the script?

The main purpose of the vagal nerve exercise is to activate the parasympathetic response, which helps in reducing stress, promoting relaxation, and regulating the heart rate.

Who teaches the specific vagal nerve exercise mentioned in the script?

Peter Levine teaches the specific vagal nerve exercise to help people struggling with chronic overwhelm, burnout, or high levels of stress.

What was the context in which the nurse used the vagal nerve exercise?

The nurse used the vagal nerve exercise while working in the trenches during the beginning of the pandemic, interacting with very ill patients and their families amidst a lot of fear.

How did the nurse find the exercise beneficial in her work?

The nurse found the exercise beneficial as it made her work less heavy, even though it was still hard, by helping to manage the stress and emotional burden of the challenging work environment.

What is the scientific basis behind using humming, chanting, or singing for emotional regulation?

The scientific basis is that the vibrations of our vocal cords stimulate the vagus nerve when humming, chanting, or singing, which can help regulate the heart rate, reduce stress, and promote relaxation.

What role does the vagus nerve play in the body?

The vagus nerve is connected to many different organs in the body, including the heart, lungs, and digestive system, and plays a role in regulating various bodily functions.

How does humming stimulate the vagus nerve according to the script?

Humming stimulates the vagus nerve by creating vibrations that can slow down the heart rate and promote relaxation throughout the body.

What is the term used for the specific type of breathing exercise described in the script?

The specific type of breathing exercise described is referred to as 'voo breath' or the 'fog-horn breath'.

What should one do during the voo breath exercise?

During the voo breath exercise, one should inhale easily, then exhale while making the 'voo' sound from deep in the gut, aiming for a fog-horn-like sound, and seek vibration from the belly.

What are some potential emotional effects of practicing the voo breath exercise?

Practicing the voo breath exercise can bring up emotions and sensations that have been suppressed or stored for a long time, allowing for emotional release and processing.

What is the suggested follow-up action after completing the voo breath exercise?

After completing the voo breath exercise, one should rest and notice any thoughts, feelings, images, or sensations, making space for them, and possibly placing a hand over any area of particular sensation.

Outlines

00:00

🌟 Vagal Nerve Exercise for Stress Relief

The video introduces a vagal nerve exercise called the 'voo breath' or 'fog-horn breath', which is taught by Peter Levine to activate the parasympathetic response and alleviate chronic stress, burnout, and overwhelm. The exercise is illustrated with a story of a nurse during the pandemic who found relief from its practice. The summary explains the scientific basis for using humming and chanting to stimulate the vagus nerve, which regulates heart rate, reduces stress, and promotes relaxation. It also mentions the connection of the vagus nerve to various organs and the benefits of humming for increasing nitric oxide production, improving blood flow, and reducing inflammation.

Keywords

💡Vagal Nerve Exercise

The term 'vagal nerve exercise' refers to a specific type of activity designed to stimulate the vagus nerve, which is a cranial nerve that plays a key role in the parasympathetic response. In the video, this exercise is presented as a method to help individuals cope with chronic stress and burnout, with the example of a nurse using it during the pandemic to alleviate the emotional weight of her work.

💡Parasympathetic Response

The 'parasympathetic response' is an aspect of the autonomic nervous system that promotes a state of calm and relaxation, as opposed to the 'sympathetic response' which prepares the body for action. The video discusses how the exercise can activate this response, helping to reduce stress and promote a sense of well-being.

💡Peter Levine

Peter Levine is mentioned in the script as the person who teaches the vagal nerve exercise. He is known for his work in trauma therapy and has developed techniques to help individuals process and recover from traumatic experiences. The script references his story of working with a nurse, illustrating the practical application of his teachings.

💡Chronic Overwhelm

'Chronic overwhelm' describes a state of continuous stress or feeling overwhelmed that can lead to burnout. The video script suggests that the vagal nerve exercise can be beneficial for individuals experiencing this condition, as it helps to activate the parasympathetic nervous system and reduce stress levels.

💡Burnout

In the context of the video, 'burnout' refers to a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. The script implies that the vagal nerve exercise can be a tool for managing and potentially preventing burnout, especially in high-stress professions like nursing.

💡Humming

Humming is a vocalization technique that involves the production of sound through the vocal cords without specific words. The script explains that humming can stimulate the vagus nerve, which in turn can help regulate heart rate and reduce stress. It is presented as a simple yet effective method for achieving relaxation.

💡Vibrations

The 'vibrations' of the vocal cords are highlighted in the script as a key element of the humming technique. These vibrations are said to stimulate the vagus nerve, contributing to the relaxation response. The script encourages the viewer to seek this vibration, particularly from the belly, to maximize the exercise's benefits.

💡Voo Breath

The 'voo breath', also referred to as the 'fog-horn breath', is the specific humming exercise detailed in the script. It involves making a 'voo' sound from deep within the belly as one exhales, aiming to create a resonant vibration. This technique is part of the larger theme of using sound to influence physiological responses.

💡Nitric Oxide

Nitric oxide is a molecule that plays a role in various biological processes, including blood flow regulation and inflammation reduction. The script mentions that humming can increase nitric oxide production, which may contribute to the exercise's stress-relieving effects by improving blood flow and reducing inflammation.

💡Emotions and Sensations

The script notes that practicing the vagal nerve exercise can bring up 'emotions and sensations' that have been suppressed or unnoticed. This suggests that the exercise not only has a physical effect but also a psychological one, allowing individuals to process and become aware of their emotional state.

💡Rest and Awareness

After performing the 'voo breath' exercise, the script advises the viewer to rest and become aware of any thoughts, feelings, images, or sensations that arise. This step emphasizes the importance of introspection and self-awareness as part of the exercise's overall benefit, allowing for a deeper relaxation and understanding of one's emotional landscape.

Highlights

Introduction of a new vagal nerve exercise to activate the parasympathetic response.

Exercise taught by Peter Levine for managing chronic overwhelm, burnout, or high stress levels.

Story of a nurse using the technique during the early pandemic to alleviate stress.

The nurse reported reduced heaviness in her work after using the technique.

Explanation of the scientific basis for humming, chanting, or singing to soothe emotions.

Vibrations from humming stimulate the vagus nerve, aiding heart rate regulation and stress reduction.

The vagus nerve's connection to various organs, including the heart, lungs, and digestive system.

Humming's ability to slow the heart rate and promote relaxation throughout the body.

Studies showing humming increases nitric oxide production, improving blood flow and reducing inflammation.

Introduction of the 'voo breath' or 'fog-horn breath' exercise.

Instructions on how to perform the voo breath, making the sound from deep in the gut.

Emphasis on seeking vibration from the belly during the voo breath exercise.

Mention of the exercise potentially bringing up long-held emotions and sensations.

Guidance on continuing the voo breath and resting afterward to notice thoughts and feelings.

Suggestion to place a hand over any area of noticeable sensation during the rest.

Closing remarks expressing hope that the exercise was helpful and well wishes for the listener.

Transcripts

[Music] Hi there. I'd like to share with you my  new favorite vagal nerve exercise for turning on  

the parasympathetic response. And this is an  exercise Peter Levine teaches to help people  

who are struggling with chronic overwhelm or  burnout or high levels of stress. And he tells  

the story of working with a nurse who was kind of  working in the trenches at the beginning of the  

pandemic. And she was interacting with the very  ill and with their families during, you know,  

that beginning period where there was so much  fear. And after using this technique, the nurse  

came back to him and said, "I am teaching this  to all the other nurses. Our work is still hard,  

but it's not so heavy anymore." So this is  an exercise that helps your body turn on that  

parasympathetic response. So let's talk about  the science before I teach you the exercise.  

People have been using humming, chanting, or  singing for thousands of years to work through  

emotions and to soothe themselves. And Science  Now confirms that when we hum, the vibrations of  

our vocal cords stimulate the vagus nerve, which  can help regulate the heart rate and reduce stress  

and promote relaxation. And the vagus nerve is  connected to many different organs in the body,  

including the heart, lungs, and digestive  system. When it's stimulated by humming,  

for example, it can help to slow down the heart  rate and promote relaxation throughout the  

body. And studies have shown that humming can  increase the production of nitric oxide in the  

body. So that can improve blood flow and reduce  inflammation. So let's try out the voo breath,  

or the fog-horn breath. So take an easy  breath in, and then as you release it,  

make the sound "voo" from deep in your gut,  from the viscera, as he calls it. So um  

you might think of this as trying to make the  sound of a fog horn. So let's give this a try.

Voooooo. Voooooo. Voooooo.

And then as you allow a new breath to  come in, let it fill your belly and your chest.  

And you want to seek for vibration. You want  to get vibration from the belly. sometimes  

Vooooo.

Sometimes when you do this, this can bring up emotions and  sensations that have been there for a long time.  

So let that breath come in and then the sound come  all the way out. Vooooo.

Vooooo. Get it as deep as you can down in the belly.

Vooooo.

Now, you can keep doing this. You can  do this a few times or for a few minutes.  

And then afterwards, just rest and notice like  any thoughts, feelings, images, or sensations,  

and just make space for them. It can also  be helpful to place a hand over any area  

that you may be noticing. I hope you found this  exercise helpful. Thanks for being here, and take

care. [Music]