De Nervus Vagus, anti-aging zenuw?

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Ik ga eerst het boek lezen en dan ga ik het ook eens proberen.Een jaar geleden ongeveer heb ik de oefeningen een paar keer gedaan, maar nooit echt serieus mee bezig geweest. Ben benieuwd, leuk om zulke dingen te testen.

Quote:
Ben daarom begonnen te lezen in het boek: de tijger ontwaakt en daar ging er een wereld voor me open! echt een aanrader


Mooi, dan wordt dat waarschijnlijk het volgende boek dat ik ga lezen :D

 
Ja die kan ik je echt aanraden! en de oefeningen allemaal achter elkaar doen zoals beschreven dan krijg je zeker te weten resultaat..voor mij werkt het erg positief..probeer het nu nog wat vaker te gaan doen.

 
L-lady,

Ik heb het boek inmiddels aangeschaft en ben ongeveer op de helft nu. Echt een geweldig boek! Bedankt voor de tip!

 
Graag gedaan! ik heb hem ookal 2-maal gelezen..inmiddels ook uitgeleend maar merk dat niet iedereen het snapt.

 
De rol van de vagus nervus bij auto-immuunziekten:
Quote:
Dr. Denise Nagel Become a fan

Psychiatrist, Distinguished Fellow of the American Psychiatric Association

A New Way of Thinking About Autoimmune Disease

Posted: 06/04/2014 4:15 pm EDT Updated: 06/04/2014 4:59 pm EDT

Having long struggled with an autoimmune illness, recently I found a key to understanding why I got sick and how I got well in the New York Times Magazine. I think it will be a game-changer for people suffering from inflammatory diseases that affect every organ system in the body.

In 1998, Dr. Kevin Tracy, a neurosurgeon at the Feinstein Institute for Medical Research, convincingly demonstrated that the vagus nerve directly affects immune cells through a game-changing experiment that went against all known medical thinking at the time. The vagus nerve travels from the brainstem through the body, connecting to most of the major organs and exerting a calming influence on them. Dr. Tracy injected a toxin known to trigger the production of tumor necrosis factor (TNF) that leads to inflammation. He then stimulated the vagus nerve and blocked the production of TNF by 75 percent. Further studies involving incision of the vagus nerve concluded that the nerve was the route of information transfer from the brain to the body.

Nine years ago, after a viral illness, I developed a severe and incapacitating autoimmune disease that defied diagnosis. At the same time, a marker for multiple myeloma appeared in my blood and progressed to smoldering myeloma over the next three years. Using both conventional and alternative therapies, I am now essentially in remission from both diseases, and have reduced my medication to one quarter of the initial dosage. Dr. Tracy's work has finally helped me understand how this happened. I hope this insight may help you if you suffer from rheumatoid arthritis or another inflammatory disease. Many diseases are now thought to have an inflammatory cause at their root.

When I first became ill, the muscular pain was so severe that I was unable to even turn my head. Any muscle contracture was excruciating. It took three months before high dose prednisone calmed the inflammation but caused me to gain 70 pounds and lose bone density. It took another year before Enbrel, an anti-TNF drug, was found effective through trial and error. This allowed me to slowly wean off the prednisone, lose the weight, and begin my exploration of alternative therapies. I remain grateful for the efficacy of the prednisone and the injectable biologic. Without them I may have remained in intolerable pain and had the impact of ongoing inflammation. Once quelled, however, it made sense to try to find something with a lower risk profile.

Qigong, tai chi, yoga, heart rate variability biofeedback, and high dose EPA fish oil were just a few of my investigations. As a physician and scientist, I never really liked the term "alternative" and didn't feel that much better about "complementary." To me, if a treatment works, it is just medicine for which we don't yet have the scientific basis.

The vagus nerve, it turns out, is what I was learning to impact through my heart rate variability biofeedback and also the qigong and tai chi that I have been doing for eight years. One of my teachers, Dr. Ming Wu, a third generation Chinese herbalist and tai chi master, has been talking about affecting the body's bioelectric system through these simple ancient treatments since I have known him. These "alternative therapies" as it turns out are most likely working by stimulating the vagal nerve and thereby reducing TNF. Enbrel reduces TNF through directly binding it.

Stress leads to over activity of the adrenal fight-flight reaction. The vagus nerve leads to the relaxation response. Now it all makes sense. The viral load, my stress level, and undoubtedly my genetics interacted to create a profound inflammatory disease that released too much TNF. Enbrel, prednisone, acupuncture, qigong and tai chi all lowered the circulating TNF either by directly binding it or through the now scientifically recognized bioelectric system. We don't have to choose Eastern or Western -- just what is effective. Now we have a demonstrated scientific underpinning linking the two.

http://www.huffingtonpost.com/denise-nagel-md/post_7745_b_5429315.html

 
?t=123
How to stimulate your Vagus Nerve to Improve Health, Your Sanity

Hoe je de vagus nervus o.a. stimuleert: vanaf 2 minuten zegt ze hoe.
Bijv. adem in (niet te diep) dan adem vasthouden, dan drukken alsof je een druk eruit moet persen. Ongeveer zoiets hetzelfde als dat je een ballon opblaast, maar dan niet blazen, maar je voelt hetzelfde persgevoel dan op je middenrif. Er zijn meer artsen die dit mensen aanraadden om de middenrifspier te helpen.
Andere dingen zijn juist meer ontspannende dingen te doen vertelt ze.
 
Christopher Bergland
The Athlete's Way
The Neurobiology of Grace Under Pressure
8 habits that stimulate your vagus nerve and keep you calm, cool, and collected.

Posted Feb 02, 2013

When was the last time that you had to perform gracefully in a high-pressure situation? How did you handle it? Did you choke or did you have grace under pressure? Researchers continue to confirm that daily habits of mindset and behavior can create a positive snowball effect through a feedback loop linked to stimulating your vagus nerve. In this entry I will show you 8 habits that stimulate healthy ‘vagal tone’ and allow you to harness the power of your vagus nerve to help you stay calm, cool, and collected in any storm.

Healthy vagal tone is indicated by a slight increase of heart rate when you inhale, and a decrease of heart rate when you exhale. Deep diaphragmatic breathing—with a long, slow exhale—is key to stimulating the vagus nerve and slowing heart rate and blood pressure, especially in times of performance anxiety. A higher vagal tone index is linked to physical and psychological well-being. A low vagal tone index is linked to inflammation, negative moods, loneliness, and heart attacks.

Heart disease is the number one killer in America. One way to improve your heart health is to focus on the vagus-friendy lifestyle habits I explore below. Well conditioned athletes have higher vagal tone because aerobic breathing creates healthy vagal tone, which results in a lower resting heart rate. Healthy cardiac function is directly linked to stimulating the vagus nerve.

In 1921, a German physiologist named Otto Loewi discovered that stimulating the vagus nerve caused a reduction in heart rate by triggering the release of a substance he coined Vagusstoff (German: “Vagus Substance”). The “vagus substance” was later identified as acetylcholine and became the first neurotransmitter identified by scientists.

Vagusstuff is literally a tranquilizer that you can self-administer simply by taking a few deep breaths with long exhales. You can consciously tap the power of your vagus nerve to create inner-calm on demand. This knowledge alone should be enough to reduce the fear-of-fear-itself and give you grace under pressure next time you need it.

What exactly is the vagus nerve?

The word vagus means "wandering" in Latin. The words vagabond, vague, and vagrant come from the same root. The vagus nerve is known as the wandering nerve because it has multiple branches that diverge from two thick stems rooted in the cerebellum and brainstem that wander to the lowest viscera of your abdomen touching your heart and most major organs along the way.

The vagus nerve is constantly sending sensory information about the state of the body's organs "upstream" to your brain. In fact, 80-90% of the nerve fibers in the vagus nerve are dedicated to communicating the state of your viscera up to your brain. When people say “trust your gut” they are in many ways saying, “trust your vagus nerve.” Visceral feelings and gut-instincts are literally emotional intuitions transferred up to your brain via the vagus nerve.

As with any mind-body feedback loop, messages also travel "downstream" from your conscious mind through the vagus nerve signaling your organs to create an inner-calm so you can “rest-and-digest” during times of safety or to prepare your body for “fight-or-flight” in dangerous situations.

Your vagus nerve is the commander-in-chief when it comes to having grace under pressure
. The autonomic nervous system is comprised of two polar opposite systems that create a complementary tug-of-war which allows your body to maintain homeostasis (inner-stability).

The sympathetic nervous system is geared to rev you up like the gas pedal in an automobile – it thrives on adrenaline and cortisol and is part of the fight-or-flight response. The parasympathetic nervous system is the polar opposite. The vagus nerve is command central for the function of your parasympathetic nervous system. It is geared to slow you down like the brakes on your car and uses neurotransmitters like acetylcholine and GABA to literally lower heart rate, blood pressure, and help your heart and organs slow down.

Unfortunately, the vagus nerve’s reflexive responses can backfire and turn it from comrade into saboteur. Anytime you psyche yourself out before an important event, feel intimidated, or insecure your vagus nerve interprets that you are in real danger which exacerbates these negative responses.

All of the physical symptoms of performance anxiety—racing heart, sweaty palms, dry mouth, upset stomach, shakiness—are the result of your vagus nerve disengaging. Luckily, you have the power to harness your vagus nerve and keep it engaged to create grace under pressure. By understanding the incredible power of your vagus nerve you can begin practicing ways to flex its inhibitory strength to keep you mellow in times of distress.
8 habits that will stimulate your vagus nerve and give you grace under pressure.


Early anatomical drawing of the vagus nerve.

1. Visualize the Vagus Nerve.
Visualizing the vagus nerve as a wellspring of neurobiological ingredients that create mental and physical calmness will create a self-fulfilling prophecy. This is not just the placebo effect in action. Remember, anytime you take a deep breath and exhale you are triggering a biological release of vagusstuff that will lower heart rate and blood pressure.

In addition to visualizing my vagus nerve I literally talk to it in the third person like it is a separate entity. You can try this too the next time you have the butterflies or are shaky before a big presentation or challenge. I will literally say to my vagus nerve things like, "I thought we were in this together. I need you to work with me here. Come on! Don't let me down." Somehow this helps take my ego out of the situation, puts me at ease, and makes me feel like I have a loyal comrade on deck. Try this trick the next time you need grace under pressure and see if it works for you.

I include this narrow anatomical drawing to help you visualize what the vagus nerve actually looks like in your body and to illustrate how long it is from top to bottom.

2. Practice, Practice, Practice. In a Psychology Today blog entry called No. 1 Reason Practice Makes Perfect, I wrote about the power of your cerebellum to store muscle memory and allow you to perform gracefully under pressure. Without extensive practice we are forced to rely too much on the ‘executive function’ of our prefrontal cortex. Anytime you 'over-think' your performance you are more likely to choke, fumble and drop the ball. Arthur Ashe called this “paralysis by analysis." Once the cerebellum is running the show your vagus nerve engages which helps create fluidity in your thoughts and actions.

3. Create Flow by balancing skill and challenge. The key to being in the ‘zone’ or creating a state of ‘flow’ is to find the sweet spot where your skill level perfectly matches the challenge. Get in the habit of continually nudging against your limits. By increasing the challenge gradually you become more skilled and comfortable with more difficult tasks.

Seek challenges that keep you nestled between anxiety and boredom. The key to peak performance is to have a heightened state of arousal but an inner sense of calm reflected in a perfect dynamic tension within the yin-yang of your autonomic nervous system. Although it is tempting to bite-off-more-than you can chew, your vagus nerve can betray you if it feels you're in uncharted territory. By consistently increasing your skills you will feel at ease as you take on bigger challenges. That said, if you ever do have the opportunity to leap frog to a high-stakes challenge, use other techniques here to harness the vagus nerve and use it as an ally to get you through.

4. Reframe Priorites and Values. I strongly believe that friends, family, good health, and generosity of spirit matter more than any achievements that requires grace under pressure. In 2006, Geoffrey Cohen, a professor at the Stanford University School of Education, conducted a series of experiments designed to reduce test-taking pressures. In the experiment he asked students to write a paragraph about a topic unrelated to the exam such as: “relationships with friends and family,” “religious values,” “athletic ability,” and “being good at art” before being tested. This brief writing assignment significantly improved the grades of students.

Before you face any challenge or test that fills you with performance anxiety get in the habit of reframing the importance of the event by putting it in a broader perspective of other things that you're good at and what matters most to you. Even when the stakes are high, remember that every hurdle is an opportunity to learn. Mastery is a process. Overblown performance anxiety jacks up cortisol and andrenaline levels and makes you less likely to succeed.

5. Use neuroplasticity to re-wire habits of positive thinking. By generating positive emotions and a learned optimism you will ‘fire-and-wire’ together neural networks associated with a mindset that will give you grace under pressure. The vagus nerve picks up on signals coming from the 'top-down' and from the 'bottom-up' and uses these signals to re-wire your mind through neuroplasticity.

On January 28, 2013 researchers at the University of Glasgow in Scotland announced that they are hoping to help victims of stroke to overcome physical disabilities by helping their brains to 'rewire' themselves using a Vagal Nerve Stimulator (VNS). Lead researcher Dr Jesse Dawson, a stroke consultant and clinical senior lecturer in medicine, described the vagus nerve by saying, "That nerve is one of the major nerves that goes to the brain. By stimulating the nerves, you can cause upstream changes in the brain without having to go into the brain."

It is hoped that the device will stimulate release of the brain's own chemicals and help the brain form new neural connections which might improve participants' arm mobility. In 2005, the FDA approved the use of VNS for treatment-resistant depression, although it’s use remains controversial... VNS is also used to treat epilepsy and tinnitus.

Dr Dawson added: "Evidence from animal studies suggests that vagus nerve stimulation could cause the release of neurotransmitters which help facilitate neural plasticity and help people re-learn how to use their arms after stroke, particularly if stimulation is paired with specific tasks.” The link between vagus nerve stimulation and neuroplasticity is strong. By focusing on creating healthy vagal tone you can trigger similar neuroplastic changes from the bottom-up. Creating a mindset of grace under pressure can be reinforced through the powerful mind-body connection of the vagus nerve.

6. Seek Daily Physicality. Cardio-respiratory activity, strength training and yoga stimulate vagal tone and harmonize hormones and neurotransmitters linked to grace under pressure. Aerobic activity stimulates healthy vagal tone due to the inherent diaphragmatic breathing of rhythmic cardio-respiratory exercise. Strength training with an emphasis on a robust exhale as you push the weight will stimulate vagal tone.

Yoga increases vagal tone, too. In a 2012 article published in Medical Hypotheses, researchers from Boston University School of Medicine (BUSM), New York Medical College (NYMC), and the Columbia College of Physicians and Surgeons (CCPS) presented evidence that yoga may be effective in treating patients with stress-related psychological and medical conditions such as depression, anxiety, high blood pressure and cardiac disease.

The researchers hypothesize that stress causes an imbalance in the autonomic nervous system (parasympathetic under-activity and sympathetic over-activity) as well as under-activity of the inhibitory neurotransmitter GABA. According to the researchers, low GABA activity occurs in anxiety disorders, post-traumatic stress disorder, depression, epilepsy, and chronic pain. The hypothesis advanced in this paper could explain why vagal nerve stimulation (VNS) works to decrease both seizure frequency and the symptoms of depression.

"Western and Eastern medicine complement one another. Yoga is known to improve stress-related nervous system imbalances," said Chris Streeter, MD, associate professor of psychiatry at BUSM and Boston Medical Center, who is the study's lead author. Streeter believes that "This paper provides a theory, based on neurophysiology and neuroanatomy, to understand how yoga helps patients feel better by relieving symptoms in many common disorders."

7. Anxiety is contagious: Avoid anxious people. As a neurosurgeon, my father needed to have grace under pressure. He understood how delicate the sensors of his own vagus nerve were and would ask anyone in the operating room to leave if he or she was emitting an uptight vibe.

I’ve learned to do the same in life—especially before an important event. Because anxiety is catching, I will remove myself from the vicinity of anyone who is negative, cynical or doubtful of my ability to hit-it-out-of-the-park in a high stakes situation. The vagus nerve picks up on people’s vibe. Of course, none of us like to be around high strung people, but it is particularly important when you need to have grace under pressure.

If you are unable to remove yourself from anxious or nervous people (like in a waiting room for an audition or near the starting line of a race) I recommend using headphones with music that creates an appropriate mood and blocks the ability of others' anxiety to affect your vagal tone. You can also close your eyes and do mindfulness or meditation maneuvers to distance your vagal nerve from picking up the nervous vibe of people in your vicinity. Obviously, people who emit easy-going, warm, upbeat emotions are much better for your health, longevity, and ability to perform with grace under pressure. Seek these people out!

8. Foster Loving & Kindness. In order to maintain healthy vagal tone it’s important to foster diverse and rewarding social connections. In a 2010 study published in Psychological Science, Barbara Frederickson and Bethany Kok of the University of North Carolina at Chapel Hill focused their attention on the vagus nerve.

Their article was titled: How Positive Emotions Build Physical Health: Perceived Positive Social Connections Account for the Upward Spiral Between Positive Emotions and Vagal Tone.They discovered that a high vagal tone index was part of a feedback loop between positive emotions, physical health and positive social connections.

Their research results suggests that positive emotions, positive social connections, and physical health influence one another in a self-sustaining upward spiral dynamic that scientists are just beginning to understand. Kok states that: “We propose here that people’s ability to translate their own positive emotions into positive social connections with others may hold one of the keys to solving this mystery.”

In the experiment Frederickson and Kok used a Loving-Kindness Meditation technique to help participants become better at self-generating positive emotions. However, they also found that simply reflecting on positive social connections and working to improve them also caused improvements in vagal tone.

Conclusion: The Vagus Nerve and Ferocious Equanimity

Equanimity (link is external) is a core tenet of many ancient philosophies and religions. Equanimity is defined as “Mental calmness, composure and evenness of temper, especially in a difficult situation.” Equanimity has its biological roots in the vagus nerve and is synonymous with grace under pressure.

Equanimity is not synonymous with passivity. As you strive to push yourself ever higher—and take on bigger challenges—do so with what I call “Ferocious Equanimity”. Use your vagus nerve to stay balanced and calm when the stakes are high. As you push against your limits remember that your vagus nerve is always there to keep you imperturbable and steady on the high-wire act of living your life to its fullest and maximizing your potential.

Hopefully the advice herein will give you some tools to utilize the incredible power of your vagus nerve and give you grace under pressure the next time you need it. https://www.psychologytoday.com/blog/the-athletes-way/201302/the-neurobiology-grace-under-pressure
 
The Neurobiology of Grace Under Pressure
8 habits that stimulate your vagus nerve and keep you calm, cool, and collected.

Posted Feb 02, 2013

When was the last time that you had to perform gracefully in a high-pressure situation? How did you handle it? Did you choke or did you have grace under pressure? Researchers continue to confirm that daily habits of mindset and behavior can create a positive snowball effect through a feedback loop linked to stimulating your vagus nerve. In this entry I will show you 8 habits that stimulate healthy ‘vagal tone’ and allow you to harness the power of your vagus nerve to help you stay calm, cool, and collected in any storm.

Healthy vagal tone is indicated by a slight increase of heart rate when you inhale, and a decrease of heart rate when you exhale. Deep diaphragmatic breathing—with a long, slow exhale—is key to stimulating the vagus nerve and slowing heart rate and blood pressure, especially in times of performance anxiety. A higher vagal tone index is linked to physical and psychological well-being. A low vagal tone index is linked to inflammation, negative moods, loneliness, and heart attacks.

Heart disease is the number one killer in America. One way to improve your heart health is to focus on the vagus-friendy lifestyle habits I explore below. Well conditioned athletes have higher vagal tone because aerobic breathing creates healthy vagal tone, which results in a lower resting heart rate. Healthy cardiac function is directly linked to stimulating the vagus nerve.

In 1921, a German physiologist named Otto Loewi discovered that stimulating the vagus nerve caused a reduction in heart rate by triggering the release of a substance he coined Vagusstoff (German: “Vagus Substance”). The “vagus substance” was later identified as acetylcholine and became the first neurotransmitter identified by scientists.

Vagusstuff is literally a tranquilizer that you can self-administer simply by taking a few deep breaths with long exhales. You can consciously tap the power of your vagus nerve to create inner-calm on demand. This knowledge alone should be enough to reduce the fear-of-fear-itself and give you grace under pressure next time you need it.

What exactly is the vagus nerve?

The word vagus means "wandering" in Latin. The words vagabond, vague, and vagrant come from the same root. The vagus nerve is known as the wandering nerve because it has multiple branches that diverge from two thick stems rooted in the cerebellum and brainstem that wander to the lowest viscera of your abdomen touching your heart and most major organs along the way.

The vagus nerve is constantly sending sensory information about the state of the body's organs "upstream" to your brain. In fact, 80-90% of the nerve fibers in the vagus nerve are dedicated to communicating the state of your viscera up to your brain. When people say “trust your gut” they are in many ways saying, “trust your vagus nerve.” Visceral feelings and gut-instincts are literally emotional intuitions transferred up to your brain via the vagus nerve.

As with any mind-body feedback loop, messages also travel "downstream" from your conscious mind through the vagus nerve signaling your organs to create an inner-calm so you can “rest-and-digest” during times of safety or to prepare your body for “fight-or-flight” in dangerous situations.

Your vagus nerve is the commander-in-chief when it comes to having grace under pressure. The autonomic nervous system is comprised of two polar opposite systems that create a complementary tug-of-war which allows your body to maintain homeostasis (inner-stability).

The sympathetic nervous system is geared to rev you up like the gas pedal in an automobile – it thrives on adrenaline and cortisol and is part of the fight-or-flight response. The parasympathetic nervous system is the polar opposite. The vagus nerve is command central for the function of your parasympathetic nervous system. It is geared to slow you down like the brakes on your car and uses neurotransmitters like acetylcholine and GABA to literally lower heart rate, blood pressure, and help your heart and organs slow down.

Unfortunately, the vagus nerve’s reflexive responses can backfire and turn it from comrade into saboteur. Anytime you psyche yourself out before an important event, feel intimidated, or insecure your vagus nerve interprets that you are in real danger which exacerbates these negative responses.

All of the physical symptoms of performance anxiety—racing heart, sweaty palms, dry mouth, upset stomach, shakiness—are the result of your vagus nerve disengaging. Luckily, you have the power to harness your vagus nerve and keep it engaged to create grace under pressure. By understanding the incredible power of your vagus nerve you can begin practicing ways to flex its inhibitory strength to keep you mellow in times of distress.

8 habits that will stimulate your vagus nerve and give you grace under pressure.


Early anatomical drawing of the vagus nerve.

1. Visualize the Vagus Nerve.
Visualizing the vagus nerve as a wellspring of neurobiological ingredients that create mental and physical calmness will create a self-fulfilling prophecy. This is not just the placebo effect in action. Remember, anytime you take a deep breath and exhale you are triggering a biological release of vagusstuff that will lower heart rate and blood pressure.

In addition to visualizing my vagus nerve I literally talk to it in the third person like it is a separate entity. You can try this too the next time you have the butterflies or are shaky before a big presentation or challenge. I will literally say to my vagus nerve things like, "I thought we were in this together. I need you to work with me here. Come on! Don't let me down." Somehow this helps take my ego out of the situation, puts me at ease, and makes me feel like I have a loyal comrade on deck. Try this trick the next time you need grace under pressure and see if it works for you.

I include this narrow anatomical drawing to help you visualize what the vagus nerve actually looks like in your body and to illustrate how long it is from top to bottom.

2. Practice, Practice, Practice. In a Psychology Today blog entry called No. 1 Reason Practice Makes Perfect, I wrote about the power of your cerebellum to store muscle memory and allow you to perform gracefully under pressure. Without extensive practice we are forced to rely too much on the ‘executive function’ of our prefrontal cortex. Anytime you 'over-think' your performance you are more likely to choke, fumble and drop the ball. Arthur Ashe called this “paralysis by analysis." Once the cerebellum is running the show your vagus nerve engages which helps create fluidity in your thoughts and actions.

3. Create Flow by balancing skill and challenge. The key to being in the ‘zone’ or creating a state of ‘flow’ is to find the sweet spot where your skill level perfectly matches the challenge. Get in the habit of continually nudging against your limits. By increasing the challenge gradually you become more skilled and comfortable with more difficult tasks.

Seek challenges that keep you nestled between anxiety and boredom. The key to peak performance is to have a heightened state of arousal but an inner sense of calm reflected in a perfect dynamic tension within the yin-yang of your autonomic nervous system. Although it is tempting to bite-off-more-than you can chew, your vagus nerve can betray you if it feels you're in uncharted territory. By consistently increasing your skills you will feel at ease as you take on bigger challenges. That said, if you ever do have the opportunity to leap frog to a high-stakes challenge, use other techniques here to harness the vagus nerve and use it as an ally to get you through.

4. Reframe Priorites and Values. I strongly believe that friends, family, good health, and generosity of spirit matter more than any achievements that requires grace under pressure. In 2006, Geoffrey Cohen, a professor at the Stanford University School of Education, conducted a series of experiments designed to reduce test-taking pressures. In the experiment he asked students to write a paragraph about a topic unrelated to the exam such as: “relationships with friends and family,” “religious values,” “athletic ability,” and “being good at art” before being tested. This brief writing assignment significantly improved the grades of students.

Before you face any challenge or test that fills you with performance anxiety get in the habit of reframing the importance of the event by putting it in a broader perspective of other things that you're good at and what matters most to you. Even when the stakes are high, remember that every hurdle is an opportunity to learn. Mastery is a process. Overblown performance anxiety jacks up cortisol and andrenaline levels and makes you less likely to succeed.

5. Use neuroplasticity to re-wire habits of positive thinking. By generating positive emotions and a learned optimism you will ‘fire-and-wire’ together neural networks associated with a mindset that will give you grace under pressure. The vagus nerve picks up on signals coming from the 'top-down' and from the 'bottom-up' and uses these signals to re-wire your mind through neuroplasticity.

On January 28, 2013 researchers at the University of Glasgow in Scotland announced that they are hoping to help victims of stroke to overcome physical disabilities by helping their brains to 'rewire' themselves using a Vagal Nerve Stimulator (VNS). Lead researcher Dr Jesse Dawson, a stroke consultant and clinical senior lecturer in medicine, described the vagus nerve by saying, "That nerve is one of the major nerves that goes to the brain. By stimulating the nerves, you can cause upstream changes in the brain without having to go into the brain."

It is hoped that the device will stimulate release of the brain's own chemicals and help the brain form new neural connections which might improve participants' arm mobility. In 2005, the FDA approved the use of VNS for treatment-resistant depression, although it’s use remains controversial... VNS is also used to treat epilepsy and tinnitus.

Dr Dawson added: "Evidence from animal studies suggests that vagus nerve stimulation could cause the release of neurotransmitters which help facilitate neural plasticity and help people re-learn how to use their arms after stroke, particularly if stimulation is paired with specific tasks.” The link between vagus nerve stimulation and neuroplasticity is strong. By focusing on creating healthy vagal tone you can trigger similar neuroplastic changes from the bottom-up. Creating a mindset of grace under pressure can be reinforced through the powerful mind-body connection of the vagus nerve.

6. Seek Daily Physicality. Cardio-respiratory activity, strength training and yoga stimulate vagal tone and harmonize hormones and neurotransmitters linked to grace under pressure. Aerobic activity stimulates healthy vagal tone due to the inherent diaphragmatic breathing of rhythmic cardio-respiratory exercise. Strength training with an emphasis on a robust exhale as you push the weight will stimulate vagal tone.

Yoga increases vagal tone, too. In a 2012 article published in Medical Hypotheses, researchers from Boston University School of Medicine (BUSM), New York Medical College (NYMC), and the Columbia College of Physicians and Surgeons (CCPS) presented evidence that yoga may be effective in treating patients with stress-related psychological and medical conditions such as depression, anxiety, high blood pressure and cardiac disease.

The researchers hypothesize that stress causes an imbalance in the autonomic nervous system (parasympathetic under-activity and sympathetic over-activity) as well as under-activity of the inhibitory neurotransmitter GABA. According to the researchers, low GABA activity occurs in anxiety disorders, post-traumatic stress disorder, depression, epilepsy, and chronic pain. The hypothesis advanced in this paper could explain why vagal nerve stimulation (VNS) works to decrease both seizure frequency and the symptoms of depression.

"Western and Eastern medicine complement one another. Yoga is known to improve stress-related nervous system imbalances," said Chris Streeter, MD, associate professor of psychiatry at BUSM and Boston Medical Center, who is the study's lead author. Streeter believes that "This paper provides a theory, based on neurophysiology and neuroanatomy, to understand how yoga helps patients feel better by relieving symptoms in many common disorders."

7. Anxiety is contagious: Avoid anxious people. As a neurosurgeon, my father needed to have grace under pressure. He understood how delicate the sensors of his own vagus nerve were and would ask anyone in the operating room to leave if he or she was emitting an uptight vibe.

I’ve learned to do the same in life—especially before an important event. Because anxiety is catching, I will remove myself from the vicinity of anyone who is negative, cynical or doubtful of my ability to hit-it-out-of-the-park in a high stakes situation. The vagus nerve picks up on people’s vibe. Of course, none of us like to be around high strung people, but it is particularly important when you need to have grace under pressure.

If you are unable to remove yourself from anxious or nervous people (like in a waiting room for an audition or near the starting line of a race) I recommend using headphones with music that creates an appropriate mood and blocks the ability of others' anxiety to affect your vagal tone. You can also close your eyes and do mindfulness or meditation maneuvers to distance your vagal nerve from picking up the nervous vibe of people in your vicinity. Obviously, people who emit easy-going, warm, upbeat emotions are much better for your health, longevity, and ability to perform with grace under pressure. Seek these people out!

8. Foster Loving & Kindness. In order to maintain healthy vagal tone it’s important to foster diverse and rewarding social connections. In a 2010 study published in Psychological Science, Barbara Frederickson and Bethany Kok of the University of North Carolina at Chapel Hill focused their attention on the vagus nerve.

Their article was titled: How Positive Emotions Build Physical Health: Perceived Positive Social Connections Account for the Upward Spiral Between Positive Emotions and Vagal Tone.They discovered that a high vagal tone index was part of a feedback loop between positive emotions, physical health and positive social connections.

Their research results suggests that positive emotions, positive social connections, and physical health influence one another in a self-sustaining upward spiral dynamic that scientists are just beginning to understand. Kok states that: “We propose here that people’s ability to translate their own positive emotions into positive social connections with others may hold one of the keys to solving this mystery.”

In the experiment Frederickson and Kok used a Loving-Kindness Meditation technique to help participants become better at self-generating positive emotions. However, they also found that simply reflecting on positive social connections and working to improve them also caused improvements in vagal tone.

Conclusion: The Vagus Nerve and Ferocious Equanimity

Equanimity (link is external) is a core tenet of many ancient philosophies and religions. Equanimity is defined as “Mental calmness, composure and evenness of temper, especially in a difficult situation.” Equanimity has its biological roots in the vagus nerve and is synonymous with grace under pressure.

Equanimity is not synonymous with passivity. As you strive to push yourself ever higher—and take on bigger challenges—do so with what I call “Ferocious Equanimity”. Use your vagus nerve to stay balanced and calm when the stakes are high. As you push against your limits remember that your vagus nerve is always there to keep you imperturbable and steady on the high-wire act of living your life to its fullest and maximizing your potential.

Hopefully the advice herein will give you some tools to utilize the incredible power of your vagus nerve and give you grace under pressure the next time you need it. http://tinyurl.com/p2oec5c


 
[...] stimulation of the vagus nerve can be an effective treatment for chronic depression that has failed to respond to other treatments (The British Journal of Psychiatry, vol 189, p 282 http://neurosciencestuff.tumblr.com/post/38271759345/gut-instincts-the-secrets-of-your-second-brain
 
Having an understanding of the dual nervous systems, the relationship between unhealthy vagal activity and a myriad of diseases, the knowledge of how the health of our nervous systems directly corresponds do our mental health, it makes sense that healing the Vagus Nerve can provide profound benefits.
Research indicates that a healthy vagus nerve is vital in experiencing empathy and fostering social bonding, and it is crucial to our ability to observe, perceive, and make complex decisions. Tests have revealed that people with impaired vagal activity have also been diagnosed with depression, panic disorders, Post Traumatic Stress Disorder (PTSD), irritable bowel syndrome, anxiety, panic disorders, violent mood swings, fibromyalgia, early Alzheimer’s and obesity. Given the state of society today and the vast array of dis-eases associated with unhealthy Vagus Nerves, it doesn’t take a medical doctor to conclude that by healing our collective Vagus Nerves, we can heal a lot of societies woes. There is ample scientific evidence suggesting that both laughing and sobbing are extremely beneficial for our health and in the context of Vagus nerve research, it is obvious how these two acts can promote healing and wellness through the increase in vagal stimulation. http://tinyurl.com/nlz6ge7
 

Stephen Porges "The Polyvagal Theory"
Published on May 15, 2013

William Stranger interview Dr. Stephen Porges.

Dr. Stephen Porges - Neuroscientist at the University of North Carolina - Department of Psychiatry. (UNC Chapel Hill)

The Polyvagal Theory introduced a new perspective relating autonomic function to behavior that included an appreciation of autonomic nervous system as a "system," the identification of neural circuits involved in the regulation of autonomic state, and an interpretation of autonomic reactivity as adaptive within the context of the phylogeny of the vertebrate autonomic nervous system.
 
When your exhale is even a few counts longer than your inhale, the vagus nerve (running from the neck down through the diaphragm) sends a signal to your brain to turn up your parasympathetic nervous system and turn down your sympathetic nervous system.
Putting your body in a parasympathetic state is easy. Pick a count for your inhale and a count for your exhale that is a little longer. I like starting with 2 counts in, and 4 counts out, with a one count pause at the top of the inhale and a one count pause at the bottom of the exhale. http://www.mindbodygreen.com/0-4386/A-Simple-Breathing-Exercise-to-Calm-Your-Mind-Body.html
 
It is interesting to note that the heavy metal mercury blocks the action of acetylcholine, the neurotransmitter that passes the nerve impulse from the vagus nerve to the heart muscle. Both acetylcholine and the nerve receptors in the heart muscle contain thiol (sulfur/hydrogen) proteins. When mercury attaches to the thiol protein in the heart muscle receptors and in the acetylcholine, the heart muscle cannot receive the vagus nerve electrical impulse for contraction. Mercury accumulates in the heart muscle and heart valves, causing damage by attaching to thiol (SH-) proteins. This damage is indicated by EKG and confirmed by histologic study. http://drsircus.com/medicine/function-vagus-nerve

 
http://selfhacked.com/2015/07/30/28-ways-to-stimulate-your-vagus-nerve-and-all-you-need-to-know-about-it/
30 Ways to Stimulate Your Vagus Nerve (and All You Need to Know about It)
By Joseph M. Cohen on July 30, 2015 in Anxiety/Depression, Circadian Rhythm, Enhancement, Fatigue/Brain fog, Gut, Inflammation, Insulin Resistance, Migraines/Headaches, Must Read

Your vagus nerve is critical to optimal health, no matter what your issues are.
 
Maar in plaats van dure workshops bij Steve Rother te volgen om je nervus vagus te activeren, kun je het ook goedkoper doen door te mediteren of TRE (Trauma Release Exercises) te doen. TRE werkt met de psoas spier die ook verbonden is met de vagus zenuw en door de oefeningen ontspanning teweeg brengt (want bewust kunt je die spier niet aanspannen of ontspannen, het is onder controle van ons sympathisch zenuwstelsel). Door TRE te doen, ontspannen de spieren en signaleren het brein dat er geen ‘gevaar’ is en het laat dingen los die werden getriggered door langgeleden opgelopen trauma’s (waardoor je dus ook van PTSD af kunt geraken).

Gebruik NOOIT TRE voor iets complex, nooit. Het is niet gemaakt om te werken met complex trauma, kindertijd trauma, chirurgische trauma, chronisch misbruik. Daar dient het absoluut niet voor. Het is ontworpen om gebruikt te worden op het veld, ter plaatse, wanneer men juist een trauma heeft ervaren. Daarom is het ontdekt/ontworpen in oorlogsgebied. Deze oefeningen helpen de stress te uiten op ht moment door te ''shaken'´ Perfect in die omstandigheden. Met een autonoom zenuwsysteem dat onregeld is, gaat dit niet op. Wij hier hebben veeleer een ANS met beperkte capaciteit door verscheidene negatieve externe factoren (opvoeding, voeding, omgeving,...) waardoor onze mentale lichaamskaart het kunstmatig opwekken van die TRE niet kan navigeren en 2 dingen gebeuren : 1. de persoon zal de gevoelens afwijzen en in freeze mode gaan. Ze zullen de emoties wel ervaren van het shaken maar ze zullen ze niet verenigen/verwwerken ; of 2. ze voelen de intensiteit en ipv af te wijzen en freeze mode schieten ze in een piek de hoogte in en komen ze in teveel opwinding en het systeem kan alles niet inhouden wat ze voelen.
Het wordt echter voor alles en iedereeen gebruikt omdat het ´´gemakkelijk´´ is, maar vroeg trauma heeft helemaal niets te maken met dat ´´shaken´´. Iemand die vroege traumas, verwaarlozing ed heeft, die ´´shake´´ respons komt niet overeen met het trauma, het is ggen plotse gebeurtenis. Die traumas hebben meer te maken met het feit dat ze geen connectie voelen, de diepe schaamte, geen veiligheid, niemand is er voor mij gevoel, Het is eigenlijk schokkend hoeveel ´´specialisten´´ er zijn.
 
If you only knew how important the vagus nerve connection to a healthy gut flora was to your vitality …..

Ubiquitous broad spectrum Antibiotic use should be considered an egregious crime against humanity.

Lactobacillus fermented foods, local soil grown organic foods, and raw unpasteurized grass fed milk from responsible and clean farms, contain significant quantities of extremely beneficial bacteria that help prevent and fight disease - like you could only imagine.

Eliminating dysbiosis, repopulating with symbiotic microbes, and restoring vagus nerve function and thus communication to these beneficial bacteria is essential to resolution of disease, and peak vitality/performance.



Mike
 
Ik heb een heeeeele goede arts voor acupunctuur. De beste die er is. Helaas slechte verbinding zonder een fiets. Hij is geen type om aan huis te komen.
 
Romagi, heb je mijn waarschuwing in topic Ziekenhuis gelezen? Ik en vele anderen zijn dit soort berichten meer dan zat.

Mike
 

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