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SIMPLE TECHNIQUES TO RELEASE STRESS, TRAUMA, ANXIETY, and PAIN…

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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MY POSITIVE COVID-19 TEST RESULT & NUMEROUS NEGATIVE RESULTS BEFORE IT…

So, basically, the only way we truly know if we have contracted Covid-19 is by doing a Rapid Antigen Test but how come you can start with the symptoms and yet not test positive for a few days?

I started feeling really rough 4 evenings ago. The muscle aches and pains seemed to zoom straight into my spine and all my muscles throughout my body. It was so bad that it kept me awake for most of the night and when my other half woke up the following morning I told him I MUST have Covid as I felt so awful.

I took the test which came up negative but I continued throughout the day to show all the usual symptoms of Covid-19. I carried on taking my painkillers which did not even touch the sides of the pain and slowly went downhill all day.

I went to bed early but the discomfort and cough woke me up yet again. I was sure the test the following morning had to be positive but yet again it was showing negative. I told my daughter that it had to be flu if it wasn’t Covid-19 as so many of the symptoms were similar and I just carried on taking my usual medications throughout the day.

By the evening of Day 3 I felt like I had just about everything on the symptom list for Covid-19 but tried to convince myself it had to be flu. I had a Covid-19 booster and Flu jab booked for the following day which I cancelled in case my next test came up positive.

I’d had yet another awful night on Day 3 and I was just beginning to wonder if I was imagining all this so I took another test on Day 4. This time it came up positive.

According to I NewsIt is believed people are at their most infectious one to two days before the onset of symptoms, and during the two to three days afterwards.

This means that whoever I was with one to two days before my symptoms started could pick up this virus from me as well as during the two to three days after the symptoms have started so the test I did would have made no difference whatsoever to whom I have mixed with over the last 7 days.

I now have to isolate for 5 days even though the most infectious days have well passed the sell-by date.

The NHS website now says that you should –

Try to stay at home and avoid contact with other people if you:

  • have any symptoms of COVID-19, and have a high temperature or you do not feel well enough to go to work or do your normal activities
  • have tested positive for COVID-19 – this means it’s very likely you have the virus

If you have COVID-19, you can pass on the virus to other people for up to 10 days from when your infection starts. Many people will no longer be infectious to others after 5 days.

You should:

  • try to stay at home and avoid contact with other people for 5 days
  • avoiding meeting people at higher risk from COVID-19 for 10 days, especially if their immune system means they’re at higher risk of serious illness from COVID-19, even if they’ve had a COVID-19 vaccine

This starts from the day after you did the test.

They also suggest that you follow the same procedure if you are feeling unwell but did not test positive or test negative for Covid-19.

Different websites state different ways to deal with Covid-19 if you test positive. The Imperial College of London noting that ‘While there is no longer a legal requirement to self-isolate if you test positive for COVID-19, many people still want to isolate until they are not infectious.’

The National Heart & Lung Institute writes “Based on our findings, we recommend that people with COVID-19 isolate for five days after symptoms begin, then use lateral flow tests to safely leave isolation.”Dr Seran Hakki National Heart & Lung Institute

Some people say that Rapid antigen tests have lower accuracy than PCR tests, and while they have been (and continue to be) a vital part of the response to the disease, they are prone to mistakes.

I will now have to wait another 28 days before I get my Covid-19 booster.

Source: I News, NHS Imperial Collect of London National Heart & Lung Institute Mirror

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How To Avoid Burnout: 5 Tips To Benefit Your Health + Well-Being

Burnout is a phrase that everyone in the 21st century is familiar with: the exposure to excessive stress which can lead to impaired cognitive …

How To Avoid Burnout: 5 Tips To Benefit Your Health + Well-Being