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.