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Chronic stress and trauma contribute majorly to physical, mental and emotional diseases. The reason for that is because both stress and trauma lead to dysregulation of the autonomic nervous system and correlate with poor Vagus nerve tone (think of the Vagus nerve as the CEO of the autonomic nervous system).

Importantly, trauma is a somatic experience, not an event. In other words, it’s not about what happens to us, it’s about how we experience it (i.e. how we “embody” it). Thus, the same event can prove very traumatic for one person, while someone else might be totally fine with it. The experience itself is recorded (embodied) as a physiological response (with or without a corresponding psychological imprint) and can have a long-term dysregulating effect on our autonomic nervous system. Interestingly enough, traumatic experiences can be passed down through several generations, so we can be dealing with a nervous system dysregulation as a result of someone in our lineage having experienced trauma.

Similarly, chronic stress also leads to nervous system dysregulation and poor Vagal tone. We experience chronic stress when we constantly worry (about paying the bills, losing a close one, getting sick, not being loved, not being fulfilled in our personal life or career, etc.). Again, it’s not about the situation we are in, it’s about how we see and embody it. Thus, the same situation can be considered a stressful experience by one person and a beneficial opportunity by another. Consequently, these two people will have very different autonomic nervous system responses (the first one going towards disease and the second one staying healthy and resilient).

On the face of it, it’s important for all of us to “tone” the Vagus nerve as that not only helps release trauma and stress already stored in the body but it also improves our autonomic nervous system resilience (so we can deal with future stress in a more empowered way). Subjectively, improved Vagal tone correlates with release of neck and back pain, better digestion, improved mood and sleep, inner peace and calm, weight loss, and much more.

Now, before we get to the actual exercises that help tone the Vagus nerve, let’s look at the Vagus itself and understand how it works. The Vagus nerve has three main functions: the parasympathetic – rest, digest, connect and socialize; the sympathetic – mobilize, fight or flee; and the dorsal – freeze, paralyze, depress (called dorsal because the corresponding branch of the Vagus nerve goes to the back).The parasympathetic mode is the relaxed state. The other two are states of stress with the sympathetic being the healthier one of the two since we are at least able to do something about our stress, i.e. we are mobilized and able to take action. Admittedly though, the sympathetic is the also the state in which we gain the most weight (because of cortisol and insulin elevation). Lastly, the “freeze” mode can be very dangerous as it paralyzes us and we get depressed, despondent, disconnected, disengaged, withdrawn and unable to do much. Back pain and neck stiffness as well as mood disorders often (though not always) correlate with this freeze mode.

Of course all three states of the autonomic nervous system are needed and each one can be beneficial depending on the circumstances. The important thing is that we flow from one state into another in a flexible way. Resilience is all about being able to move through those states as needed (instead of staying stuck in any one of them), and that’s precisely what the exercises for Vagal tone aim at.

Crucially, the Vagus connects the brain and the gut and this communication is bi-directional with only 20% of the information going from the brain to the gut and the other 80% of information flowing from the gut to the brain. Hence, we can appreciate the importance of maintaining optimal gut health for the autonomic nervous system functioning but equally we can understand how autonomic nervous system dysregulation can disrupt digestive functions.

With that said here are some simple techniques to tone the Vagus nerve which can help you release stress, trauma and pain and amplify your flexibility and resilience in the face of future stress. Use these simple exercises instead of abusing alcohol, food, drugs or caffeine to cope.

  1. The 5-2-8 breathing: breathe in for 5, hold for 2, and exhale to the count of 8.
  2. Eye movement: keep your head straight and move your eyes to the right for 30 seconds; then bring the eyes briefly to the center and move them to the left for another 30 seconds.
  3. Massage and stretch your ears as well as behind the ears.
  4. Splash cold water on your face.
  5. Take a cold shower.
  6. Gargle, sing and hum.
  7. Laugh, stretch, meditate, and listen to calming music.
  8. Eat right for your gut and never go to bed on a full stomach.

Vyara Bridgeman is an Advanced Certified BodyTalk practitioner who works with patients from all over the world suffering a variety of physical, mental and emotional conditions. To find out more about Vyara’s BodyTalk practice, what her clients say about her, and how she can help you achieve a balanced body-mind, visit: http://www.BodyTalk4Life.com

Article Source: https://EzineArticles.com/expert/Vyara_Bridgeman/978988

Article Source: http://EzineArticles.com/10542003

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EUROPEAN MOBILITY AWARENESS WEEK – 16th – 22rd  September – is the European Commission’s flagship awareness-raising campaign on sustainable urban mobility. It encourages behavioural change in favour of active mobility, public transport and other clean, intelligent transport solutions. The annual theme for 2022 is ‘Better connections. Find out more about this year’s theme, here

With more towns and cities joining each year, the campaign continues to drive Europe, and beyond, toward sustainable urban mobility. Explore past campaigns, mobility actions and news via our website and learn how your community can participate!

EUROPEANMOBILITYWEEK is the European Commission’s annual flagship awareness-raising campaign on sustainable urban mobility. It promotes behavioural change in favour of active mobility, public transport, and other clean, intelligent transport solutions.

The event culminates in the popular Car-Free Day. Local authorities are encouraged to use the main week to try out innovative planning measures, promote new infrastructure and technologies, measure air quality, and get feedback from the public.

With more towns and cities joining every year, and with its huge media appeal, the campaign is widely recognised as a driving force towards sustainable urban mobility in Europe and beyond.

The EUROPEANMOBILITYWEEK 2022 annual theme ‘Better connections’ seeks to highlight and foster synergies between people and places that are offering their expertise, creativity and dedication to raising awareness about sustainable mobility and promoting behavioural change in favour of active mobility, in addition to reaching out and making connections between existing groups and new audiences. 

The five pillars of ‘Better connections’ are:

  • People
  • Places
  • Packages
  • Planning & Policy

Source: Eltis Mobility Week Back Pain Blog UK

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Chocolate with CBD in it sounds like a match made in heaven to me I don’t know about you?

I researched it and found out that according, to the website Cheerful Buddha, CBD infused with dark chocolate has a high content of antioxidants in the form of flavanols and polyphenols both of which have been linked to heart health and increasing blood flow to the brain.

It wasn’t long before I found lots of information about how chocolate with CBD in it can definitely help with pain. “THC is the main psychoactive cannabinoid found in cannabis, and that is what causes the feeling or sensation of getting “high. However, unlike THC, CBD is NOT psychoactive.” This feature makes CBD a very attractive option for those looking for a pain reliever, or other symptoms without having the mind-altering effects of marijuana or other pharmaceutical drugs. Not only is CBD a pain reliever, but it can also reduce anxiety and depression, alleviate cancer-related symptoms, may reduce acne, and as mentioned before is good for the heart and many other potential benefits, writes Maui Chocolate & Coffee.

It is also known for its potent antioxidants, anti-inflammatory, and neuroprotective effects.

The effects of a CBD chocolate bar are very similar to any other consumption method. Of course, these will vary from person to person. Most CBD users say that chocolate edibles help them to feel relaxed and calm, and allow them to unwind from daily stress, writes Premium Jane and they can also explain how you can make it yourself.

CBD coffee is also another find which seems to be on most websites that advertise CBD chocolate. Cheerful Buddha sell it ground, beans, decaffeinated, and they offer 10% off if you sign up to their newsletter, but most offer that for your first purchase.

All of the above information has made me want to give it a try as I am a chocaholic through and through. I found such a variation on the prices from £2.90 to over £20.

Some of the sites that caught my eye were Themptation who have quite an array of CBD Chocolate including CBD Mint Chocolate (one of my favourites) 40g bar for £3.55 melt in the mouth 74% Organic dark chocolate infused with our raw CBD oil. The 40g bars are also wrapped in a 100% home compostable film wrapper.

If you are not into dark chocolate then Radek’s Chocolate have a milk chocolate bar at £2.90 for 32g. Radek’s Chocolate have combined forces with Bristol CBD to offer this delicious, (and surprisingly vegan!) velvet smooth, Cashew Milk CBD Chocolate Bar. For an extra rich and satisfying experience, we’ve blended our carefully crafted cashew cream taste with the many benefits of CBD oil in this organic, vegan chocolate bar. Each 84g Cashew Milk CBD Chocolate Bar contains 42mg of Bristol CBD’s legendary 5% whole plant CBD oil made from organically grown hemp extract. Each 32g bar contains 16mg CBD. THey also sell CBD Brownies and CBD Coffee.

The funny thing was that I was actually going online to look for some CBD Tea when a chocolate bar popped it’s head up…..

Source: Cheeful Buddha, Maui Chocolate & Coffee Premium Jane Themptation Radek’s Chocolate