Main description:

The vagus nerve is the most significant component of the 'rest and digest' parasympathetic nervous system and plays a key role in our health and wellbeing

In a world where our lives and daily rhythms are becoming increasingly demanding, being able to implement effective techniques to downregulate our own stress levels is essential to maintaining a healthy mind and body.

Derived from the Latin 'vagus nervus' - meaning 'wandering nerve' - the vagus nerve is an information superhighway transmitting information between the brain and the heart, the gut, the immune system and many organs. Backed up by the latest scientific research, this book will guide you through over 100 effective exercises that will naturally stimulate your vagus nerve and in turn help manage anxiety, depression, sleep and digestive disorders.

Better regulate your own stress response through vagus nerve stimulation and experience a greater zest for life!

These simple exercises work by improving the quality of stimulation the vagus nerve receives, enabling the brain to function with a greater level of predictability, safety and protection. It is this optimum level of sensory information-processing which provides a solid foundation for mental health, physical resilience and self-healing. Conversely, if this processing becomes disturbed it can lead to diminished physical, mental and emotional states that manifest in ways such as inflammation, digestive problems, anxiety, impaired immune response and sleep disturbances.

This is the first book to present the subject so comprehensively and in a way that is accessible to a general audience. Anyone can apply these powerful self-help techniques; explore a variety of balance, hearing, sight, breathing and touch exercises and experience for yourself the positive impact of vagal stimulation!

Contents:

1 The significance of neural healing; How the brain and nervous system interact; How the nervous system works; The vagus nerve - the main transmitter of information from inside the body; The insular cortex - the control centre for interoception; How to use this book; 2 Assessments - quick tests for lasting success; Test the effectiveness of your training; How to use the assessments; Assessment 1 - Flexibility; Assessment 2 - Pain level; Assessment 3 - Air hunger; Assessment 4 - Muscular contractions; Assessment 5 - Balance; 3 Mastering the basics; Stimulating the vagus nerve and preparing to train your interoceptive awareness; Stimulating the frontal lobe; The vestibular system - one system with several roles; Using smell and taste to improve integration; Preparing the vagus nerve; Synchronising the two halves of the body; 4 Breathing and the pelvic floor; The power of breathing; Improving the coordination of your respiratory muscles; Breathing techniques to prolong exhalation; Air hunger drills; The pelvic floor - an essential component of interoceptive awareness; 5 Tongue and throat; How the tongue affects the vagus nerve and our interoceptive awareness; Stimulating the vagus nerve in the throat area; 6 Enhancing interoceptive awareness - touch, hearing and sight; The importance of all five senses; How we perceive temperature differences; Pressure and deep tissue massage; Localising and differentiating sounds; Eye exercises to aid relaxation; 7 Body awareness and mindfulness; Using body awareness and mindfulness to activate key areas of the brain; The difference between mindfulness and body awareness; Jacobson's progressive muscle relaxation technique for body awareness; Mindfulness training; 8 Specific training plans to improve your health; The right combinations for maximum success; Category 1: Improving health, reducing stress and increasing fitness levels; Category 2: Chronic pain; Category 3: Regulating emotions; Category 4: Digestion problems; Category 5: Pelvic floor problems; Appendix