Vagal Nerve RESET for Anxiety 🌿 Stress Relief & Better Sleep with Tai Chi SelfHealing — Transcript

Full transcript

1. 0:00Hi everyone. Welcome to this gentle
2. 0:02self-healing routine for anxiety,
3. 0:04stress, and a calm nervous system.
4. 0:07One, scissor fingers ear rub.
5. 0:11Use index and middle fingers like
6. 0:13scissors to rub the [music] ear up and
7. 0:15down.
8. 0:23Gently warms the ears and helps calm
9. 0:26anxiety.
10. 0:31Stimulates ear nerve endings that may
11. 0:34support vagal tone. [music]
12. 0:40Releases [music] tension in the head and
13. 0:43face.
14. 0:47Prepares the body for deeper relaxation
15. 0:51and better sleep.
16. 1:03Great start. [music] Now go a little
17. 1:05deeper into the ear.
18. 1:10>> [music]
19. 1:15>> Two, cymba conchae massage. Place a
20. 1:19finger inside the upper ear bowl and rub
21. 1:22in slow circles.
22. 1:24A mild sore feeling [music] is normal.
23. 1:37Directly [music] stimulates the vagus
24. 1:40nerve ear branch.
25. 1:45May help reduce anxiety and emotional
26. 1:48tension.
27. 1:54Supports a calmer heart rate and [music]
28. 1:57breathing.
29. 2:02Helps you feel grounded and relaxed.
30. 2:17Now pull the ear and add a low hum.
31. 2:22>> [music]
32. 2:28>> Three, ear pull with low hum.
33. 2:32Pull the ear tip rim [music]
34. 2:34and lobe while exhaling with a low
35. 2:36humming sound.
36. 2:51Combines nerve and meridian stimulation.
37. 2:59Low humming may activate the vagus
38. 3:01[music]
39. 3:02nerve.
40. 3:08Helps release stress and [music] tight
41. 3:10emotions.
42. 3:15Supports better mood and deeper sleep.
43. 3:35Now relax [music] the whole head with
44. 3:37gentle tapping.
45. 3:41>> [music]
46. 3:47>> Four, [music] gentle head tapping.
47. 3:51Use fingertips to gently tap the whole
48. 3:54head from front to back.
49. 4:10Relax is the scalp and head meridians.
50. 4:18May help reduce mental tension and
51. 4:21overthinking. [music]
52. 4:27Improve circulation in the head.
53. 4:35Calms the mind and prepares [music] for
54. 4:37deep rest.
55. 4:52Now tap your chest [music] and hum for
56. 4:55vagal resonance.
57. 5:05Five, tap dance home and humming.
58. 5:09Take a deep [music] breath, gently tap
59. 5:11the center of your chest and hum on the
60. 5:13exhale.
61. 5:28Humming creates vibration that may
62. 5:31activate the vagus [music] nerve.
63. 5:36Helps release chest [music] tightness
64. 5:39and anxiety.
65. 5:45Supports calmer breathing and heart
66. 5:48rhythm.
67. 5:53Helps you feel emotionally safe [music]
68. 5:55and relaxed.
69. 6:10Now give yourself a comforting hug.
70. 6:21Six, [music] cross arms self hug and
71. 6:25breath.
72. 6:27Cross your arms, hands under the
73. 6:29opposite armpits, hug yourself, breathe
74. 6:32deeply, [music] and press gently.
75. 6:45Creates a sense of safety and comfort.
76. 6:48[music]
77. 6:53May help calm panic and emotional
78. 6:56stress.
79. 7:02Slows breathing and relaxes [music] the
80. 7:04nervous system.
81. 7:09Supports self soothing [music]
82. 7:11and better sleep.
83. 7:27Finally, release the face [music] and
84. 7:29jaw with a tongue stretch.
85. 7:39Seven, tongue out release.
86. 7:42Stick your tongue out gently. Exhale if
87. 7:45comfortable, [music] then relax.
88. 7:55May help activate the vagus nerve
89. 7:58through the face and jaw.
90. 8:02Releases [music] tension in the jaw,
91. 8:04tongue, and throat.
92. 8:07Helps let go of emotional holding.
93. 8:14Ends the routine with a light, relaxed
94. 8:17feeling.
95. 8:27Great job. You [music] finished the full
96. 8:30self-healing routine.
97. 8:33Your nervous system is calmer now.
98. 8:38Take one more slow breath, [music] relax
99. 8:40your shoulders, and practice daily or
100. 8:43before bed.
101. 8:45Small daily calm creates big inner
102. 8:48peace.
103. 8:50See you next time.
104. 8:53>> [music]