Strengthening the nervous system:

When the nervous system is balanced, the gut is balanced, the inflammation is reduced, and essential there is harmony and balance in the system.

One of the key focuses in Amavi practices is in balancing the Central nervous system, this is because I grew up with a lot of insults to mine, and know the incredibly detrimental effect it has to have one that is not resilient and healthy. There isn’t anything that it doesn’t lead to or effect. But there are thousands of ways we can work at re building a resilient and strong CNS and in this months practice, we work through some of the regulating practices and allow you to begin to be more aware of the health of your CNS.

The vagus nerve is the longest nerve in your body.

It connects your brain to many important organs throughout the body, including the gut (intestines, stomach), heart and lungs.

In fact, the word "vagus" means “wanderer” in Latin, which accurately represents how the nerve wanders all over the body and reaches various organs.

The vagus nerve is also a key part of your parasympathetic “rest and digest” nervous system. It influences your breathing, digestive function and heart rate, all of which can have a huge impact on your mental health.

But what you really need to pay special attention to is the "tone" of your vagus nerve. Vagal tone is an internal biological process that represents the activity of the vagus nerve.

Increasing your vagal tone activates the parasympathetic nervous system, and having higher vagal tone means that your body can relax faster after stress.

In 2010, researchers discovered a positive feedback loop between high vagal tone, positive emotions, and good physical health. In other words, the more you increase your vagal tone, the more your physical and mental health will improve, and vice versa.

“The vagal response reduces stress. It reduces our heart rate and blood pressure. It changes the function of certain parts of the brain, stimulates digestion, all those things that happen when we are relaxed.” — Dr. Mladen Golubic, MD, Medical Director of the Cleveland Clinic

What’s interesting is that studies have even shown that vagal tone is passed on from mother to child. Mothers who are depressed, anxious and angry during their pregnancy have lower vagal activity. And once they give birth to their child, the newborn also has low vagal activity and low dopamine and serotonin levels.

Your vagal tone can be measured by tracking certain biological processes such as your heart rate, your breathing rate, and your heart rate variability (HRV).

When your heart rate variability (HRV) is high, your vagal tone is also high. They are correlated with each other.

If you’re vagal tone is low, don’t worry - you can take steps to increase it by stimulating your vagus nerve. This will allow you to more effectively respond to the emotional and physiological symptoms of your brain and mental illness.

For people with treatment-resistant depression, the FDA has even approved a surgically implanted device that periodically stimulates the vagus nerve.

You can enjoy the benefits of vagus nerve stimulation naturally by following these steps.

Ways to stimulate the Vagus Nerve:

Humming

Singing

Chanting

Ujjayi Breath/Deep breathing cold exposure

Omega 3 fatty acids

exercise

Target area Massage

Laughing

Gargling

Ways to stimulate the Vagus Nerve:

1. Cold Exposure

Acute cold exposure has been shown to activate the vagus nerve and activate cholinergic neuron through vagus nerve pathways.

Researchers have also found that exposing yourself to cold on a regular basis can lower your sympathetic “fight or flight” response and increase parasympathetic activity through the vagus nerve.

Try finishing your next shower with at least 30 seconds of cold water and see how you feel. Then work your way up to longer periods of time. You can also ease yourself into it by simply sticking your face in ice-cold water.

2. Deep and Slow Breathing

Deep and slow breathing is another way to stimulate your vagus nerve.

It’s been shown to reduce anxiety and increase the parasympathetic system by activating the vagus nerve.

Most people take about 10 to 14 breaths each minute. Taking about 6 breaths over the course of a minute is a great way to relieve stress. You should breathe in deeply from your diaphragm. When you do this, your stomach should expand outward. Your exhale should be long and slow. This is key to stimulating the vagus nerve and reaching a state of relaxation.

3. Singing, Humming, Chanting and Gargling

The vagus nerve is connected to your vocal cords and the muscles at the back of your throat.Singing, humming, chanting and gargling can activate these muscles and stimulate your vagus nerve.And this has been shown to increase heart-rate variability and vagal tone. 

4. Meditation

Meditation is my favourite relaxation technique and it can stimulate the vagus nerve and increase vagal tone. Research shows that meditation increases vagal tone and positive emotions and promotes feelings of goodwill towards yourself. Another study found that meditation reduces sympathetic “fight or flight” activity and increases vagal modulation

6. Omega 3 Fatty Acids

Omega 3 datty acids are essential fats that your body cannot produce
itself. They are necessary for the normal electrical functioning of your brain and nervous system.
They are critical for brain and mental health and have been shown to overcome addiction, repair “leaky brain” and even reverse cognitive decline.
Research also shows that fatty acids increase vagal tone and vagal activity. Studies show that they reduce heart rate and increase heart rate variability, which means they are likely to stimulate the vagus nerve.

7. Exercise

Exercise increases your brains growth hormone and supports your brains mitochondria, helping to reverse cognitive decline. It has also been shown to stimulate the vagus nerve which may explain its brain and mental health effects.

8. Massage

Research shows that massages can stimulate the vagus nerve, and increase vagal activity and vagal  tone
The vagus nerve can also be stimulated by massaging several specific areas of the body. Foot massages (reflexology) have been shown to increase vagal modulation and heart rate variability, and decrease the “flight” or “fight” sympathetic response.
Massaging the carotid sinus, an area located near the right side of your throat, can also stimulate the vagus nerve to reduce seizures.

9. Socialising and Laughing

Socialising and laughing can reduce your body main stress hormone.  Researches have discovered that reflecting on positive social connections  improves vagal one and increases positive emotions.  Laughter has been shown to increase heart-rate variability and improve mood. And vagus nerve stimulation often leads to laughter as a side effect, suggesting that they are connected and influenced by one another.

Effective ways to reduce pain and inflammation:

I have experienced as a young person chronic pain to such a degree, doctors and hospitals would offer me any drug or medication at all, there is no pain medication that worked for me, the pain was too strong, all of these natural remedies have had a profound effect for me and the development of my pain free physical state.  Its an on going process but these tools have been instrumental in my quality of life.

-Epson salt baths
-Turmeric
-Magnesium
-Vitamin C

-Sound / Binaural Beats
-Meditation / The pain pendulum technique
-Self Touch 
-Gentle movement / Yoga
- EFT
- Community

Don't wait until later to feel trust and feel love for the universe, feel it now, right now with me supporting you, rooting for you, guiding you, loving you, inspiring you. Can you feel it?

It is so important to have fun, to enjoy the ridiculousness of life, to laugh at a volume that seems inappropriate, and basically, live.