How to Turn on The Parasympathetic Response to Calm Anxiety - 22/30
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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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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.
Right now these videos make a difference I am on like 4 different wait-list for professional mental health care and it's crazy I hope I survive
you will, honey.@@brendajones2240 you're brave.
❤
I'm struggling with long covid 😢
You are doing a great service for people who have little energy to fight to survive anymore.
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Yes, dr.sporessss I have the same experience with anxiety, depression, PTSD and addiction and Mushrooms definitely made a huge huge difference to why am clean today.
I wish they were readily available in my place. Microdosing was my next plan of care for my husband. He is 59 & has so many mental health issues plus probable CTE & a TBI that left him in a coma 8 days. It's too late now I had to get a TPO as he's 6'6 300+ pound homicidal maniac. He's constantly talking about killing someone. He's violent. Anyone reading this Familiar w/ BPD know if it is common for an obsession with violence.
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Yes he is. dr.sporessss
I’m from Ukraine so our reality is more than just stressful now. And your information and recommendations really work. Thanks for your course, I truly appreciate it💙💛
Sending you prayers 🙏
🇷🇺
🙏💜🙏
Gosh, so true. I’m here for the same reason
The same from the russian side as a person, feeling myself responsible for all that happend
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.
I’ve plowed through five therapists in under four years. Your videos are more helpful than anything I’ve found.
Cant thank You enough... You have no idea how much your lessons have changed my life! THANK YOU!
Same here!
Same!
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..
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
What might be helpful is counting the chewing. When you chew min. 20x before swallowing you can slow down the pace + it's beneficial for your health.
Honest to God this girl is a real natural healer.
"Go through an "event" instead of avoiding and immobilizing" this is big. Thank you! You are so helpful!
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.
This is the video that I’ve been looking for my entire entire life
I'm struggling a lot with psychosomatic illness from chronic anxiety and your videos are helping me a lot. Thanks for making these. :)
Me too.. ur not alone ❤
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 🙏
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.
Bloody hell, I absolutely needed this today. I cannot tell you how much your videos have come just when I need them most. Thank you for making your content free and so accessible xxx
Im amazed I received this video in my feed and have been praying about how finiancial hardship or having more than enough effects my health. I have multiple sclerosis and stress exacerbates my condition. The fixes you recommend do work but I can tell you Jesus is the answer to helping you when you are in the midst of fear, trauma, anxiety, worry etc! He strengthes me, gives me courage and brings His peace! I can testify to this through yeara of experience. I pray for those who need His mighty delierence and daily help to call out to Him and ask for His love to heal, restore and keep you now and forever eternity.
Amen!
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.
@@charlesmartel6103It's called unregulated capitalism, the government's complicit in it, no one wants to stand up to abusive people (fascists, narcissists, psychopaths), boomers raising us with ego-force and leaving the children to die of their parents' actions.
@@charlesmartel6103 IMO we are suppressing and changing our nature to fit with modern times when we are better just being as we are
@@charlesmartel6103 Poisoned in many ways.
This is great homework. I might be losing insurance soon. But this is giving me more understanding than my actual therapy. Thank you!
Thank you, Emma, for being here! Great info❤
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.
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 ❤
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
HALT ✋ that’s a good one! No decisions if you are: Hungry Angry Lonely or Tired
I'm taking this with me too! 😊
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.
I watch you when I can't get into therapy immediately. I have had some life changes so this helps me practice.
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!!
I like laying on green grass in the sunshine. warm body and hugs by earth and sun, that is my favorite way of relaxing and calming down
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
Your videos are so amazingly wonderful. Every time I watch one I feel like I can conquer anything. I am so deeply appreciative of you! ❤
I have neverrrrrrr had it all explained like this, this is amazing and so so helpful.
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.
After what may have been a more stressful day than most, your video came onto my KZhead 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.
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! 🎉
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
These videos and my therapy appointments have changed my life. Thank you so much ❤️
Your content is life changing! Thank you for making these resources free and accessible!!
You’re an angel for explaining this so well. Thank you !
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.
Thanks for your no-nonsense, straightforward explanation presentation with lighthearted humor and ease.❤
You are such a gift.. thank you! ❤❤❤❤❤❤❤
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.
I ❤ you for the gifts you give to your audience. Thank you!!!!
Thankyou so much for all of this on anxiety
Thank you endlessly Emma
Thank you 🙏 for all your wonderful wisdom! You are a blessing to be sure!! ☺️✨
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 KZhead 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. 🙏 🙏
Thank you so much. You are helping me and so many others. ❤
Loved this episode! Really excited to incorporate all of your tips into my day to day life.
Thank-you, Amanda, you are literally a life saviour.🤗🇨🇦
Thanks so much for sharing your hugely valuable expertise with us in such a warm and easy to understand way 💗
This is unbelievably helpful! Thank you forever
your way of explaining is mesmerizing.
This is very comprehensive and practical information. Thank you for sharing!
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.
Loved this! Thank you for creating such wonderful content 🥰
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
So grateful for you!!!! I’ve got to sign up for your online course!!! My father in law was just put on hospice today. This video is an absolute blessing!!! The timing is from the Lord ❤️🙏🏼❤️
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.
Much love Emma❤ God bless you more and your family. Take care.
You are amazing please keep blessing others. Thank you so much for sharing
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
thank you so much from the bottom of my heart, you are incredible🙏
This is the best information i have heard for helping with anxiety ..it so make sense ..thank you 💞💚
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?
Sooo many valuable tips in here! Thank you sooo much for sharing this information in a concise manner!!
You are amazing! Thank you so much!❤
Thank you ! This is a super fine helping - very good explanation ❤🎉
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 KZhead 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
Yes spent my whole life trying to learn not to be anxious. Hypnosis helps.
I tried the yawn and scared the living daylights out of my cat!!!!
😂😂😂😂😂
You might have activated the fight or flight mode in your cat. Lol
@@brianlittrell797 It looked more like the fright mode!!
@@rhiannonwilliams2521 Did she/he run? I'm looking at her video right now on the man that healed himself of severe panic attacks after 30 years. Very interesting.
That made me 😂laugh. Thank you 😅
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
You're amazing. Thank you so much for all you do.
Excellent advice. You are a lifesaver. 🙏
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
INCREDIBLY helpful!!!! THANK YOU ❤😊❤
We already love you, the Rick Steves Italy on the shelf makes us love you more. ❤
Thank you so much!!! I can’t thank you enough❤
Thank you…this was helpful for me today 💕
Thank you for such wonderful methods of help for my crippling panic disorder!!
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.
This is a WONDERFUL video- thank you!!!!
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
Thank you ! Your channel is really helpful . Thank you for sharing your knowledge and experiences ❤
you just cured me with this one video
Thanks so much for sharing this content 🌹
Wonderful ! I just practiced that today.
Thank you for these!
Thank you for sharing
You are helping me so much !!! ❤
Very informative and helpful video! Thank you Emma!
This video was helpful to me Emma Mcadam Thank you for this video Emma Mcadam.