Vagus Nerve Stimulation - Exercises To Release Anxiety Stress and Trauma

The Vagus Nerve plays a major role in helping to keep us balanced and manage stress, tension, and anxiety. The Vagus Nerve Reset is designed to help you move from being stuck in stress, anxiety (flight or fight / sympathetic parasympathetic) and back into harmony and social engagement.
In this video I share a technique from Dr. Stephen Porges, as described in his book, "The Polyvagal Theory" as well as a proven and effective breathing exercise from yoga to help improve vagal tone. I'll also share a few quick techniques you can use when your in a jam and only have a few seconds to reset.

[@jayshko]

More of this podcast format please!

[@yogawithtim]

Oh cool thanks! I’m glad you like this style. It’s been a joy putting these together.

[@lauraluvscoffee]

Yes please!!

[@mmoloni3221]

Thanks

[@Nortonius_]

Timcast!

[@writerjulesheartly5328]

Perfect timing! Managing anxiety at the moment this was published. Your voice invites peace in. The techniques are essential and proven to work. So thankful for the work you continue to do. Loves the format as well. Best wishes for even more wonderful career in the world of yoga and wellness.😘

[@yogawithtim]

Thanks for the nice words Jules. Wishing you best always.

[@Simon1985_]

I don’t care if the first exercise was even just placebo, it worked! This could be a game changer for me. I’ve suffered for years with anxiety breathing problems and this definitely helped.

[@yogawithtim]

So good to hear it. Thanks!

[@natashahodkinson142]

Hi Tim. A request from me would be some short mobility routine for neck, shoulder tension that can cause headaches Something I could do before bed and maybe not wake up with neck tightness and headache. Thank you 🙌

[@yogawithtim]

Great idea. Type in the KZbin search, “yoga Tim neck shoulders” ;)

[@natashahodkinson142]

I am in the CMC so I will have a look. Thank you :)

[@candicemurray6392]

Wow I REALLY felt a release when we did the first occipital bone releases. My whole body went limp. Thank you!!!

[@yogawithtim]

Awesome. Thanks Candice

[@anubhavmotilal8363]

The first exercise is so powerful!

[@marciemoss]

Hello Tim, I have been healing and managing CPTSD for many years and was familiar with most of the breathing techniques, but I have been putting off working more intentionally with the vagus nerve for a while now. Well, doing the first exercise unexpectedly made me cry and it felt like a release I didn't even know I needed. And the last exercise made me smell a comforting smell that makes me feel safe (campfire out in nature). Thank you.

[@yogawithtim]

You're welcome. It's not uncommon for students to experience deep seated emotions as a result of vagus nerve stimulations 😉

[@aimeeworksout]

Really enjoying these podcast format videos. Thank you!

[@yogawithtim]

Glad you're liking. Thanks Aimee

[@ericabriscoe]

Feeling all zen now ! Thank you Tim, as always amazing explanation 😊🙏🏻

[@yogawithtim]

Awesome. Thanks Erica

[@karendavidson6178]

Great video, thanks Tim. Would love to have these techniques incorporated into your classes 🙏

[@yogawithtim]

I have 2 videos that incorporate the vagus nerve on my membership site, “the CMC” already ;) One I posted just 2 days ago in the weekly section. Check it out. here’s the link to join so you can try: www.timsenesiyoga.com/consciousmovement

[@Vanessapfistermesavage]

Thank you Tim for this great new video. I recently heard that there are ongoing promising clinical studies to explore the role of stimulating the vagal nerve for reducing inflammation. We are only now discovering the potential of this nerve!

[@yogawithtim]

Awesome. Thanks Vanessa

[@TheDeepening718]

Tim, you're supposed to get older as you get older. What's wrong with you?

[@yogawithtim]

Haha, thanks. All that yoga I guess?

[@szaldom]

Just did this during my break. Perfect💫 Thank You🙏

[@yogawithtim]

You're welcome. Thanks Ann

[@patriciamasterson4721]

Thank you for help. Feelings in unfamiliar aging process frightens me. It does manifest in vagus system intensely now since in 80’s. Many thanks for occipital exercises.

[@yogawithtim]

You got it. Thanks Patricia

[@LuisMolfino]

Rad technical tutorial Tim. Thanks for the yoga vibes and weekly inspiration. All the best from South America 🙏

[@yogawithtim]

Thank you Lucho

[@edinlugic6619]

this is GREAT. i always feel tension there espacially on the left side where I had a brain surgery so this really helped me! thank you tim :*

[@yogawithtim]

You're welcome and good to hear you liked it.

[@HimanshuSharma-oy9ss]

You can do ASMR Tim ! Namaste.

[@kseniagosawska5103]

🎉great idea 🥰

[@yogawithtim]

Never thought about that 🤔

[@sylvie4477]

Un sujet intéressant et bien expliqué la méthode de respiration a été facile pour moi,la première plus difficile de ressentir ressentir les sensations merci Tim 🙏🐾 Sylvie 😊

[@yogawithtim]

Merci Sylvie. Je suis content que tu aies aimé la respiration

[@ingridziegler8596]

Very exciting. Will try that! Thanks Tim, for that very interesting post!

[@yogawithtim]

You got it. Thanks Ingrid

[@Moveonlessons]

Thanks Tim, While I did the first exercise , I felt tension while pulling the skin and it felt like I was a bit out of breath, and then relieved while letting go the skin. I even sneezed on the second round 😅 Will try to practise it often, my HRV has been very low for 1.5 years and I want to commit to this practise to improve my stress response

[@yogawithtim]

Try adding regular yoga practice and pranayama as well. I find that very helpful :)

[@Moveonlessons]

Thank you. I completed your 2023 30 day challenge a few days ago, I managed to practise about 3 times a week, would love to do yoga every single day. And pranayama. For our western mind pranayama is always something that we want to skip as less important as if ‘if you don’t sweat enough you don’t gain enough’. It took me so many years to realize how wrong that is…. Thanks for your supportive message 🙏

[@mimimcgeeable]

Hi Tim, where is the link for the 30 Day event you mention? Thanks

[@yogawithtim]

It’s the box that I point to at the end of the video :)

[@natashahodkinson142]

Thank you so much. Perfect timing as I have just crawled out of bed after a day long full body migraine attack. Very very grateful for this. 🙏🙏

[@yogawithtim]

Hope it helps. Thanks Natasha

[@natashahodkinson142]

@@yogawithtim it sure did. Thank you again. 🙌

[@snowyowl6892]

IT MADE ME BURP when I held it … ✅✅

[@danphillips7572]

Thanks Tim, you are a really gifted teacher, you explain techniques so calmly and clearly. Thankyou 🙏

[@62Sketch]

I didn't feel a darn thing

[@yogawithtim]

Hmmmm 🤔

[@venkataswamyparagati9548]

Show the back of your head where you are massaging clearly.

[@yogawithtim]

Check out the image that pops up when I'm showing where to massage.

[@behnazrabiee5657]

I didn't feel a thing with that vegus nerve reset technique. I didn't understand what you meant by feeling more tension in one direction of skin pulling. Could you explain more? Do you mean physical tension in under the finger or stress and emotional tension?

[@yogawithtim]

Try watching the full video for a better explanation : )

[@behnazrabiee5657]

@@yogawithtim I watched the video fully. I will try to watch again.

[@Yogamomds]

I am truly grateful for this information. Thank you.

[@yogawithtim]

You're welcome Dawn

[@thejillykilly]

Love the science behind this.

[@yogawithtim]

Cool. Thanks

[@rosebladepat]

I appreciate your talk and exercises! Super simple techniques to release. I'm working through adrenal fatigue/disregulation or HPA-axis issues, right now. And anything to calm my stress response is literally saving my sanity.

[@yogawithtim]

You're so welcome! Thanks Rose

[@alihickerson6903]

Great video but I’m super weirded out by your chapter titles… one says “the truth about camel toe”,“all the men I’ve ever dated”, “my favorite wallpaper”…what’s up with that??

[@yogawithtim]

Thanks Ali. Glad you liked the video. The titles?... just an attempt at levity 😊

[@Divine777Love]

Hi, I have a question. I just found out I am high sensitive person. Would this help with the overwhelming stimulation? I would appreciate it any suggestions please. Thank you 🙏🏼

[@yogawithtim]

I’d recommend reading the book to learn as much as you can about yourself and the Vagus nerve :)

[@jo_asia]

Hey Tim, thank you for emphasising the role of the vagus nerve regarding stress and anxiety. I didn't know that first technique, instant yawning technique :)

[@yogawithtim]

Cool. Thanks

[@cosmiclovetravelagency]

This has helped me immensely. I’ve been struggling with an increased anxiety couple of weeks, since a big life transition & having to manage a lot. Been harder to sleep, rest or even getting things done sometimes. I might be able to take a nap after this video. Thanks you for your techniques & your calming voice ❤

[@yogawithtim]

You're welcome. Let me know how it goes for you

[@hannahhigham9326]

Wonderful video! Thank you. One question, are you placing your fingers on the midline of the base of the occipital bone or are your fingers slightly to the right or the left of midline? Thanks!

[@yogawithtim]

Thanks. Good question. The base

[@sabineb.9884]

Thank you so much, I was looking for content about the Vagus nerve and regulating the nervous system. And here I am, wonderfully explained and truly effective exercises that you show. Can't wait to teach it to friends and family. (Which mic do you use?) Have a wonderful day and I'll watch your other videos as well, such great content and teaching 🙏✨🌟

[@yogawithtim]

Hey Sabine. Welcome to the channel. To answer your question, I use a wireless Lav mic

[@eleonoreconstant]

Do you find this more effective than meditation? I naturally massage those points down my neck when i have too much tension in my neck, it helps a lot but havent tried doing it when feeling anxious to see if it calms me down. Thanks so much for sharing, super interesting!!! :) Have a great day Tim!

[@yogawithtim]

Thanks Eleonore. I think you would benefit by working with me on the CMC (Conscious Movement Community). I can keep up with you and help guide you and answer your questions through the chat on the CMC. You can become a member here: www.timsenesiyoga.com/consciousmovement

[@ElijahNoahAckerman]

Hey I just tried this and I immediately felt really relaxed and also involuntarily started laughing or feeling of happiness. Is that a normal response?

[@yogawithtim]

Absolutely

[@robertafierro5592]

My Accupuncturist told me that i need to gently massage this area of my neck to prevent a stroke! He described that atea as being "tight".

[@yogawithtim]

Good advice. Thanks Roberta

[@cjrecord]

...that last thirds-breath one is also, apparently, a good asthma (and probably any other lung inflammation) check, at least for my lungs.

[@yogawithtim]

Good to hear. Thanks

[@kirstentaylor7249]

Can you please have a graph to show where the muscle is. Please and thank you. I would like to start doing this.

[@yogawithtim]

Thanks Kirsten. If you're looking to find the vagus nerve just Goggle 'vagus nerve'

[@karesmith6961]

I love your voice tone this is what removes my stress and anxiety :) Thanks for all your knowledge and sharing ;) hopefully sometime I cam attend one of your classes. I discovered you by chance on youtube once.

[@yogawithtim]

Ok. Cool. Thanks Kare. I have the live video class every Sunday. If I have your email address you'll get the notifications. For in person classes all we're doing now are the week-long yoga retreats usually outside the US. If you're on the mail list you'll get the notifications for the next one.

[@urewf22]

2:50 so it’s behind the ears? I don’t get it, i feel the ball in the middle of my back skull, so i just go right from there? But it’s higher than your hand placement.. Maan i wish you were next to me so you could show me

[@yogawithtim]

Try watching them again to get a better idea :) i did my best to explain. You could also research on an internet search for more info

[@urewf22]

@@yogawithtim Update: i did them anyways many times and it eventually worked :D and i felt deep relief

[@magnanimous9805]

🙏

[@yogawithtim]

😉

[@ConstanzevRheinbaben]

Thank you Tim. You are my absolute fave online teacher! Recently apparently I have high intraocular pressure. I know not to do any inversions, which is a bit limiting. If you could gift us a class with no inversion that would be awesome. Many thanks. Blessings, Constanze

[@yogawithtim]

Thank you! I don’t think i have any classes with inversions posted on KZbin. Maybe only a couple.

[@ConstanzevRheinbaben]

@@yogawithtim well, I am told anything where the head is lower than the heart. So apparently even downword facing dog, or forward bend, even child's pose... frustratingly limiting...

[@lesbg7635]

Love your tone and calmness, so peaceful😊

[@yogawithtim]

Thank you 😉

[@ditisjerome]

it stimulates me that you now have an amazing sound quality :)

[@yogawithtim]

👍 new mic is 💥

[@youthehealer]

Great Info Tim, I also suggest reading info on Vagus nerve inflammation from Medical Medium (Anthony William)

[@yogawithtim]

I read his book and feel skeptical about the spirit he’s in communication with. Hopefully it’s all legit :)

[@youthehealer]

@@yogawithtim Yup, I was as well Tim. Truth is It saved my life together with yoga (mind) after 15 years of loosing my immune system, broken digestion and viral issues (body). His info was the one that made sense.

[@VictorLopez-ou6gp]

Question, is your CMC still active? I hope so. I have tried contacting you on the two listed emails. I get error messages as a reply

[@yogawithtim]

Yes. CMC is still active. You can try it free for two weeks... www.timsenesiyoga.com/consciousmovement

[@VictorLopez-ou6gp]

@@yogawithtim thanks, just signed up.

[@yogapilatesanywhere]

Thanks Tim im practicing ❤God Bless You

[@yogawithtim]

Thanks Maria!

[@alexandra3465]

tim i think we have the same color kitchen cabinets. carry on.

[@yogawithtim]

Nice! Thanks Alexandra

[@alanm3023]

This is amazing thanks Tim ❤

[@yogawithtim]

Glad you liked it. Thanks Alan

[@nicolletelangdon2694]

It would help if you had a haircut for us to see...

[@yogawithtim]

😂 good one

[@skfhdsjknldgfv]

What does it mean if we don't feel a release?

[@yogawithtim]

Might not have done it right

[@guadalupemarincastro2167]

Wonderful thank you Tim!

[@yogawithtim]

You're welcome

[@CarolinaK2023]

💟🙏🏻💜

[@yogawithtim]

😉

[@daffaalexander6300]

Tim this helps. Thankyou❤

[@yogawithtim]

Good to hear. Thanks

[@paulvc4608]

❤❤❤❤❤ loved the video, Tim! 😊

[@yogawithtim]

Glad you loved it. Thanks Paul

[@kirstymacfarlane1620]

Thank you Tim 🙏🏼

[@yogawithtim]

You're welcome Kirsty

[@archanakanade2529]

Love it Tim!

[@yogawithtim]

Thanks Archana

[@kenac64]

Thank you

[@yogawithtim]

You're welcome Ken

[@amberwright1269]

Dig!

[@yogawithtim]

Thanks Amber

[@nolwennledour6478]

Thank you very much always happy to learn something new!

[@yogawithtim]

Cool. Thanks Nolwenn