Sojourn Soundly Massage in Cairns, Queensland, Australia | Massage therapist

Sojourn Soundly Massage

Locality: Cairns, Queensland, Australia

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11.05.2022 #BlossomingHeart #AromaticKinesiology #Calm #ADeeperCare #HeartAlignment #LoveEssentialOils When we experience stillness we can move into the momentum of infin...ite potential...The silence of the heart, creating calm and shifting into a quiet place inside is enhanced by activating our olfactory channel. In TCM the heart Shen governs all the senses and so when we emanate love, it is a beautiful gift to yourself as well as others. Love is not just a feeling it's a vibration that moves through everything in the universe. The energy of the heart is influenced by what we smell and the more we are in a state of coherence the more calm you will be. And, your 6th sense will be activated more easily. Do you have a favourite essential oil that raises the vibration of your heart? I particularly enjoy...Jasmine, Cistus & Patchouli. I blend just a few drops together in a base creme and find it soothing and settling to massage over my heart. Very nice just before bed... www.robbizeck.com

27.04.2022 Group Sound Sessions starting in July at Dragonfly Zen Cairns City

21.01.2022 Whats a better Christmas present than having Marina back in Augusta for a few weeks over summer?! Appointments are now open for remedial massage from the 27th of December. Limited spaces so book early to avoid disappointment Xx

20.01.2022 Join us in celebrating the Palm Cove Peace Day, Sunday 23rd September 2018, from 9am - 4pm along Williams Esplanade, Palm Cove. For enquiries about the day contact Renee Cashman-McAlpine 0n 0428 846 799.

18.01.2022 Marina will be back on the west coast for a brief visit in October! Appointments are now available for early October in Augusta. Call Salon Scarlet on 9758 1803 to secure your spots. See you in the spring!

17.01.2022 Expressions of interest for Cairns 2020 now open

17.01.2022 Fabulous Sound Relaxation Session to wrap up a successful @ Living Well in WA Expo. Thanks to everyone for joining us and visiting us at our stall! We look forward to seeing you again soon! Conscious Living

10.01.2022 Marina is back in Augusta for remedial massage next week! Appointments available from the 28th for a couple of weeks only. Contact 9758 1803 or pm for a booking

06.01.2022 ACTIVATING VAGUS NERVE VITALITY & THE HEALING PROMISE OF SUDARSHAN KRIYA Frank Huguenard, Staff Writer in "Waking Times" December 21, 2014 said, "At the center ...of our bodies resides a long, sinewy nerve that extends all the way from our medullas down through our chests to beyond our stomachs. This nerve, known as the Vagus Nerve, happens to be at a most fascinating intersection, not only between our two physical nervous systems (our central and autonomic nervous systems) but also between our conscious minds and subconscious minds. As such, it also acts as a bridge between our gross bodies and our subtle bodies. And it's a nerve probably 99% of the population have never heard of nor even have a clue where it's located. And yet the Vagus Nerve (ironically pronounced the exact same way as sin city itself, Las Vegas) may be the single most relevant organ in our body relative to our peace of mind and happiness. "Research indicates that a healthy vagus nerve is vital in experiencing empathy and fostering social bonding, and it is crucial to our ability to observe, perceive, and make complex decisions. Tests have revealed that people with impaired vagal activity have also been diagnosed with depression, panic disorders, Post Traumatic Stress Disorder (PTSD), irritable bowel syndrome, anxiety, panic disorders, violent mood swings, fibromyalgia, early Alzheimer's and obesity. Given the state of society today and the vast array of dis-eases associated with unhealthy Vagus Nerves, it doesn't take a medical doctor to conclude that by healing our collective Vagus Nerves, we can heal a lot of society's woes. "Scientists have discovered that artificial Vagus Nerve Stimulation (VNS), through electrical impulses via a surgically implanted pacemaker like device, shows promising results in reducing depression, anxieties and even conditions such as epilepsy and obesity. VNS has also shown positive effects in promoting weight-loss as the signals to the brain of 'fullness' are more easily transmitted. But what if there were a less intrusive and more natural way to stimulate and heal the Vagus Nerve? AUTOMATED HABIT FORMATION "Human Beings have an Autonomic Nervous System (ANS) that is the body's automatic regulatory system of nerves and controls that do all the background tasks that keep the body operating. The ANS is comprised of 3 separate subsystems, the Parasympathetic Nervous System (PNS), the Sympathetic Nervous System (SNS) and the Enteric Nervous System (ENS). "The Parasympathetic Nervous System is responsible for many of our resting functions such as lowering heart rate, increasing digestive and gland activity and sexual arousal, the Sympathetic Nervous System is mainly associated with modulation of hormones and neurotransmitters relating to 'flight or fight' responses. "The Enteric Nervous System is generally considered by scientists to be involved predominantly with food digestion, waste elimination and sending full/hungry signals to the brain. However, that doesn’t explain why 90% of the nerve fibers of the ENS run one way, from the stomach area, through the vagus nerve and up into the brain. "Furthermore, 95% of the body's serotonin is produced in the gut, not in the brain as most people would assume, making it even more likely that the total functionality of the ENS is far greater than managing our gastrointestinal needs. When you stop to consider that 90-95% of our thoughts occur in our subconscious minds, and also the idea that the Enteric Nervous System is also the organ of the subconscious mind, is it any surprise that most of the nerve fibers between the two systems originate in the ENS or that most of the serotonin is also produced in the ENS? "The cerebrospinal system is the organ of the conscious mind and is the channel through which we receive conscious perception from the physical senses, and exercise control over the movements of the body. While the cerebrospinal or central nervous system (CNS) has the brain as its control center, the ENS has a ganglionic mass in the belly known as the Solar Plexus, often referred to as our 2nd brain*, as its central processing unit and it is in this coprocessor that most of our everyday tasks get executed from. When things in our life become '2nd nature,' they are effectively processed through our ENS rather than our CNS. "It is our Vagus nerve that provides the gateway between the two systems, acting as a bioinformational data bus that routes the impulses going through in both directions. Since the Vagus Nerve acts as the central switchboard between our two nervous systems, it should not come as a surprise that impaired functioning of this one nerve can lead to so many different conditions and problems. "Our consciousness's natural tendency is to compartmentalize tedious tasks so that the brain can focus on higher priority activities. As we go through life and learn to do things, such as tying our shoes, it would take far too much of our brain's capacity to have to focus on every small aspect of life so once most things are learned with our conscious awareness, they then get handed over to our automatic background systems. Over time more and more repetitive tasks go from originating in our conscious minds to happening in our subconscious minds. "When an athlete is said to be 'in the zone' and performing at near perfect levels, it is because they are practically and literally almost unconscious and functioning entirely through their ENS. And when someone has an intuition, or in other words they have a 'gut' feeling, that information is coming to them through the Solar Plexus and when we say that someone has learned to play a song 'by heart,' in reality, it would probably be more accurate to say they learned how to play 'by solar plexus'! LAUGHTER IS LIFE & BEST MEDICINE "Humans have two natural albeit involuntary methods of VNS that have been long considered to be therapeutic, both laughter and weeping. There is ample scientific evidence suggesting that both laughing and sobbing are extremely beneficial for our health and in the context of Vagus nerve research, it is obvious how these two acts can promote healing and wellness through the increase in vagal stimulation. "However, there is also powerful breathing technique to manually and naturally stimulate the vagus nerve, called the Sudarshan Kriya. Scientists have found that SK&P (Sudarshan Kriya and related Practices, of yogic asanas, pranayams (including Nadi Shodana and meditation) can be extremely effective at opening up this vital channel of energy. "In the ancient Sanskrit language, Sudarshan translates to 'Right Vision' and Kriya mean purification process. The Sudarshan Kriya is rhythmic breathing method that has been known to create profound transformations in the people who practice it. The Sudarshan Kriya has been scientifically proven to help cure symptoms associated with Post Traumatic Stress Disorder, provide relief for people suffering from addictions of many forms, helps reduce cortisol (the human 'stress' hormone), cut down on cholesterol, improve sleep patterns and in general, create a better sense of peace of mind and well being. Basically, the same list of symptoms associated with impaired Vagal activity are all conditions known to be significantly improved through SK&P. SCIENTIFIC RESEARCH ON SUDARSHAN KRIYA "Scientists in the west have been studying the effect of various forms of breathing exercises on our mental and physical health for many years and Yogis from India have been emphasizing a variety of techniques featuring the breath for thousands of years so this is nothing new, but what is new about the Sudarshan Kriya is just how it works. "Of all the various functions of our autonomic nervous systems, from heart beat, perspiration, hormonal release, gastrointestinal operation, neurotransmitter secretion, etc., the breath stands alone as the only subsystem the conscious mind can put into 'manual override' and so it is through manipulation of the breath that we can recalibrate the entire system. "Dr. Richard Brown M.D., Associate Clinical Professor of Psychiatry at Columbia University, is one of the first clinicians to successfully correlate impaired Vagal activity with so many different diseases. He has theorized that SK&P contributes to a state of alert calmness by its effect on the Vagus Nerve, which is vital in transmitting data between our two nervous systems. Dr Brown also suggested that other mechanisms by which SK&P works are by relaxing of stress response systems, neuroendocrine release of hormones, nitric oxide neurotransmission, fear conditioning circuits (prefrontal cortex and limbic system), and thalamic generators. "There are many environmental factors that have been associated with impaired Vagal Activity including stress, excessive adrenaline and hormone secretion, over stimulation from television/film/video games, diet and lack of exercise. Interestingly, brain wave rhythms measured during and after SK&P are similar to those of babies. "One of the foremost research experts on the effects of Vagal nerve stimulation through SK&P is Stephen Porges, PhD. Dr. Porges postulates that the different rhythms of breath in SK&P may stimulate different diameter fibers of the vagus nerve. This makes SK&P unique and likely to have a much wider range of applications and effects than the currently available electronic vagus nerve stimulator. SK&P PROMOTES CHANGES AT MOLECULAR LEVEL "Probably the most exciting scientific findings regarding the benefits of Sudarshan Kriya come from Dr. Fahri Saatcioglu PhD. of Oslo, Norway. In his most recently published findings, Dr. Saatcioglu has provided evidence for how SK&P actually enhances gene expression and alteration which leads to a plausible explanation for how practicing Sudarshan Kriya regularly promotes anti-aging in the body by encouraging DNA strands to repair themselves. Dr. Saatcioglu said, 'During Sudarshan Kriya, yoga and related practices, changes in the way our immune cells use the genetic information in their DNA are increased. This may then result in processes in these cells which may contribute to their function and may also affect the functioning of tissues and organs which then can affect the whole physiology. These data suggest that previously reported therapeutic effects of yoga practices have an integral physiological component at the molecular level.' EFFECT ON DEPRESSION "SK&P has been shown to have a 68%73% success rate in the treatment of depression, regardless of severity. Relief from depression, determined by psychiatric evaluation and standard psychiatric measures (Beck Depression Inventory, Hamilton Rating Scale for Depression, and others), was experienced within 3 weeks. At the 3-month follow-ups, patients remained stable and in remission. Published studies further suggest that SK&P normalizes patients' brain-wave patterns, increases serum prolactin (a 'well-being' hormone), and has been proven to be as effective as standard anti-depressant drug regimens. "Dr Stephen Larsen, Ph.D., has researched the neurophysiological responses before, during and after SK&P. He conducted experiments measuring EEG (recorded at 19 cortical sites), EKG, heart rate, galvanic skin response, hand skin temperature, pulse plethysmography and blood pressure. He found that SK&P produced significant changes in every physiological measurement. Significant increases in beta activity were observed in the left frontal, occipital, and midline regions of the brain in the SK&P practitioners, as compared to controls (p<0.05). These results are interpreted by neurologists as indicative of increased mental focus/heightened awareness in SK&P practitioners. It is striking to note that SK&P practitioners displayed significantly greater mental alertness (beta activity) than the control group of physicians and medical researchers, whose profession requires development and daily use of these very skills. "Blood lactate is another biochemical measure of stress. Participants in police training constitute a highly stressed group. They undergo intense physical and emotional training daily. Blood lactate was measured in 10 such individuals, both before learning SK&P and after the first session. There was a significant fall in lactate levels after SK&P, suggesting that it induces a state of relaxation. "Dr. Larsen's results indicate that over a period of time, the practitioner's health becomes more robust, flexible and able to deal with the challenges of stress. This research further reinforces the theory that through the Vagal Nerve stimulation that the Sudarshan Kriya provides, the many conditions associated with impaired Vagal activity can all be addressed. ANTIOXIDANT RESPONSE TO SK&P "The body is constantly exposed to environmental toxins, and its cells continuously produce normal metabolic by-products. Both of these factors can result in the formation of free radicals. These react with oxygen and cause oxidant damage, contributing to many diseases, including cancer and such cardiovascular diseases as heart disease and stroke. To counteract these free radicals, the human body has a defense system in the form of antioxidant enzymes. A study was conducted to assess the effect of SK&P on antioxidant enzymes. Levels of three major antioxidant enzymessuperoxide dismutase (SOD), catalase, and glutathionewere all found to be significantly higher in SK&P practitioners than in the matched control group. These data suggest that people who practice SK&P have an improved antioxidant status and an enhanced defense against oxidative stress on the body. EFFECT ON CORTISOL (STRESS HORMONE) "Several studies have demonstrated SK&P leads to a significant reduction in cortisol levels. In one study, blood cortisol, known as the 'stress hormone,' was measured in 21 individuals, 3550 years of age. Regular SK&P practitioners (Group 1) were compared with beginning practitioners (Group 2) during their SK&P sessions. The beginning practitioners were also measured before learning SK&P, while listening to classical music (Group 3). Among beginners, the fall in cortisol levels was significantly greater during SK&P than when listening to classical music, suggesting that SK&P produces a better relaxation response. Regular SK&P practitioners had significantly lower blood cortisol levels at baseline than beginning practitioners, indicating that they experienced less physiological stress under the demands of daily living. The significant further fall in serum cortisol levels, during and following SK&P, among beginning and regular practitioners, suggests that regular practice of SK&P progressively develops greater levels of both relaxation and resilience to stress. THE MIND-BODY RELATIONSHIP "In the human body, the vagus nerve acts as the pathway between the brain and gut. The nerve is the body's largest and most extensive nerve, translating and carrying messages between the gastrointestinal tract and the brain. If the gut is operating optimally, the brain is cued to respond more positively. Food and proper supplementation are important factors. "Scientific and anecdotal evidence suggests a poor diet can cause those protective, cautionary signals to get out of whack, leading to altered mood and behavior. For example, Rinaman said, 'A high-fat diet can promote a low-grade inflammatory response in the GI tract, changing vagal signals and possibly exacerbating symptoms of anxiety, depression or other disturbed mental states. The types of bacteria within your gut are shaped by your diet, and those bacteria can affect your emotional and cognitive state.' "The emotional significance of the vagus nerve is discussed further: "Research indicates that a healthy vagus nerve is vital in experiencing empathy and fostering social bonding, and it is crucial to our ability to observe, perceive, and make complex decisions. Tests have revealed that people with impaired vagal activity have also been diagnosed with depression, panic disorders, Post Traumatic Stress Disorder (PTSD), irritable bowel syndrome, anxiety, panic disorders, violent mood swings, fibromyalgia, early Alzheimer’s and obesity. Given the state of society today and the vast array of dis-eases associated with unhealthy Vagus Nerves, it doesn't take a medical doctor to conclude that by healing our collective Vagus Nerves, we can heal a lot of societies woes. "The interaction of the conscious and subconscious mind requires a congruent interaction between the corresponding systems of nerves, our Autonomic Nervous Systems and our Cerebrospinal Nervous Systems. Again, the interface between our two nervous systems is made by the vagus nerve, which passes out of the cerebral region as a portion of the voluntary system to the thorax, networking out to our hearts and lungs, and ultimately passing through the diaphragm it loses its outer coating and becomes merged with the nerves of the Solar Plexus, thus establishing a binding connection between the two and making humans the self aware beings that we are. "Having an understanding of the dual nervous systems, the relationship between unhealthy vagal activity and a myriad of diseases, the knowledge of how the health of our nervous systems directly corresponds do our mental health, it makes sense that healing the Vagus Nerve can provide profound benefits. "Practicing Sudarshan Kriya, in conjunction with a comprehensive set of yogic postures and pranayamas, assists in fine tuning the nervous systems and healing this most vital organ. While it seems obvious that the action of SK&P works through Vagus Nerve Stimulation, this is probably a gross over simplification of the overall beneficial biophysiological effects of the practice and scientists continue to analyze other ways SK&P functions on the nervous systems as well. SPORTS PERFORMANCE ENHANCEMENT "Although no specific empirical data has been scientifically gathered yet on enhancing athletic and sports performance through SK&P, it only stands to reason that a technique with the proven benefits of improved intuition, increased clarity of mind, quicker reaction times, greater composure and significantly more stamina and endurance would aid any competitor in any sport increase performance levels. SEEING & HEALING SELF DEFEATING MENTAL HABITS OR CONDITIONING "In conclusion, there is one more vital piece to this puzzle to ponder over. If you think about the automatic habit forming mechanism in place and how thought patterns (such as the act of tying a shoe) go from the conscious mind to the subconscious mind, it is important to understand that this same transference also happens in the case of mental habits as well. So many of us have self-defeating mental habits such as guilt, blame, victimness, complaining, the sense of lack, defensiveness, etc. and what's important to keep in mind is that many of these thought patterns have been committed to our subconscious thoughts. They’ve become as automatic as so many other habits and unless we actively bring these mental habits back up into our conscious awareness, they will continue to persist and bring misery and sorrow into our lives. "It is important to remember that once an impaired Vagus Nerve has been returned back to health, the harmful negative habits that have been accumulated over years of impaired Vagal Activity don't automatically disappear. It is vital therefore, to be mindful of these common mental patterns and bring them to your awareness, back into your conscious mind, so they can be disarmed and removed." *While the Enteric Nervous System (which includes the Solar Plexus) has also been called the 2nd brain over the past few decades, the Solar Plexus has been called the 2nd brain in the east for thousands of years. **Some portions reprinted with permission from the original author(s). About the Author: Frank Huguenard is an author, teacher and documentary film producer, specializing in films on Science and Spirituality. You can see all three of his films, Beyond Me, Beyond Belief and Beyond Reason at his website www.beyondmefilm.com. See His other articles for "Waking Times" at www.wakingtimes.com/?s=Frank+Huguenard. Source: www.wakingtimes.com//vagus-nerve-healing-promise-sudarshan. 13 WAYS TO STIMULATE THE VAGUS NERVE FOR MENTAL CLARITY & PURE AWARENESS "By developing an understanding of the workings of your vagus nerve, you may find it possible to work with your nervous system rather than feel trapped when it works against you. ~ Dr. Arielle Schwartz, Clinical Psychologist Jordan Fallis on January 21, 2017 said, "Stimulation of my vagus nerve has played a key role in the management of my anxiety and mental health over the years. What exactly is the vagus nerve? The vagus nerve is the longest cranial 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 (5). "Dr. Mladen Golubic, MD, Medical Director of the Cleaveland Clinic said, 'It's almost like yin and yang. 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.' "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 (1-3). 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 (53-55). "You can increase your HRV by using the EmWave2 device. Some researchers actually use the EmWave2 to measure vagal tone in their studies. "If your 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. "Stimulating the vagus nerve and increasing vagal tone has been shown to help treat a wide variety of brain and mental health conditions, including: * Depression * Anxiety disorders * Alzheimer's disease * Migraines * Fibromyalgia * Tinnitus * Alcohol addiction * Autism * Bulimia nervosa * Personality disorders * Heroin seeking behavior * Poor memory * Mood disorders in the elderly * Multiple sclerosis * Obsessive compulsive disorder * Severe mental diseases * Traumatic brain injury * Chronic fatigue syndrome For people with treatment-resistant depression, the FDA has even approved a surgically-implanted device that periodically stimulates the vagus nerve. And it works (6-9), but you don't need to go down that route. "You can enjoy the benefits of vagus nerve stimulation naturally by following these 13 steps: 1. Cold Exposure "Acute cold exposure has been shown to activate the vagus nerve and activate cholinergic neurons through vagus nerve pathways. (10) 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. (11) I often take cold showers and go outside in cold temperatures with minimal clothing. "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. It's painful to do, but the lingering effects are worth it. 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. Deep breathing stimulates the vagus nerve. It's been shown to reduce anxiety and increase the parasympathetic system by activating the vagus nerve. (51-52) "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. "The best way to know if you're on the right track is by using the EmWave2 device. It's a biofeedback device that assists you in pacing your breathing. I previously wrote about the benefits of using the device here. You can get it through Amazon or the HeartMath website. 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. (12) "I often gargle water before swallowing it. This is discussed more in Dr. Datis Kharrazian's book, 'Why Isn't My Brain Working?' 4. Acupuncture Acupuncture is another alternative treatment that has been shown to stimulate the vagus nerve. (46) "Auricular acupuncture is very effective at stimulating the vagus nerve. I’m a really big fan of auricular acupuncture. Auricular acupuncture is when needles are inserted into ear. I'd recommend trying to find a health practitioner in your area who provides it, especially if you're weening off psychiatric medication. It really helped me the first time I came off antidepressants. I was surprised. "Research shows that ear acupuncture stimulates the vagus nerve, increases vagal activity and vagal tone, and can help treat 'neurodegenerative diseases via vagal regulation.' (45) "In my experience, ear acupuncture is more effective than regular acupuncture. I'm not sure why. I've just personally noticed more benefits from ear acupuncture. "At the end of each appointment, my practitioner would secure these small black seeds on my ear. I also use this acupuncture mat at home to relax before bed. 5. Yoga and Tai Chi "Yoga and tai chi are two 'mind-body' relaxation techniques that work by stimulating the vagus nerve and increasing the activity of your parasympathetic 'rest and digest' nervous system. Yoga and tai chi stimulate the vagus nerve and can improve your mental health. Studies have shown that yoga increases GABA, a calming neurotransmitter in your brain. Researchers believe it does this by 'stimulating vagal afferents,' which increase activity in the parasympathetic nervous system. (13-18) "Researchers have also found that yoga stimulates the vagus nerve and therefore should be practiced by people who struggle with depression and anxiety. (19) "Despite all the great research, I'm personally not a big fan of yoga. A lot of people swear by it but it's just not for me. I prefer tai chi. "Tai chi has also been shown to increase heart rate variability, and researchers think this means it can 'enhance vagal modulation.' (20) 6. Probiotics "It's becoming increasingly clear to researchers that gut bacteria improve brain function by affecting the vagus nerve. (27) Bacteria. Probiotic bacteria can stimulate your vagus nerve and improve your mental health. In one study, animals were given the probiotic Lactobacillus Rhamnosus, and researchers found positive changes to the GABA receptors in their brain, a reduction in stress hormones, and less depression and anxiety-like behavior. "The researchers also concluded that these beneficial changes between the gut and the brain were facilitated by the vagus nerve. When the vagus nerve was removed in other mice, the addition of Lactobacillus Rhamnosus to their digestive systems failed to reduce anxiety, stress, and improve mood. (25) "Another study found that the probiotic Bifidobacterium Longum normalized anxiety-like behavior in mice by acting through the vagus nerve. (26) "Both Lactobacillus Rhamnosus and Bifidobacterium Longum are included in the Optimal Biotics supplement. And here are 7 other probiotic strains that can help treat anxiety. 7. Meditation and Neurofeedback "Meditation is my favorite 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. (22, 23) "Another study found that meditation reduces sympathetic 'fight or flight' activity and increases vagal modulation. (21) 'OM' chanting, which is often done during meditation, has also been shown to stimulate the vagus nerve. (24) "I couldn't find any research demonstrating this, but in my experience, neurofeedback significantly increased my heart-rate variability and vagal tone as measured by my EmWave2. "Now that I've done neurofeedback, I use the Muse headband to meditate. Similar to neurofeedback, it gives you real-time feedback on your brainwaves. I previously wrote about it here, and you can get it through Amazon or the Muse website. 8. Omega-3 Fatty Acids "Omega-3 fatty 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've been shown to help people overcome addiction, repair a 'leaky brain,' and even help reverse cognitive decline. "Researchers have also discovered that omega-3 fatty acids increase vagal tone and vagal activity. (35-37, 40) Studies show that they reduce heart rate and increase heart rate variability, which means they likely stimulate the vagus nerve. (34, 38, 39) And 'enhanced vagal activity and parasympathetic predominance.' (35) 9. Exercise "I've already discussed how exercise increases your brain's growth hormone, supports your brain's mitochondria, and helps reverse cognitive decline. But it's also been shown to stimulate the vagus nerve, which may explain its beneficial brain and mental health effects. (28) "Many brain health experts recommend exercise as their number one piece of advice for optimal brain health. "This is my exercise routine: 1. Lift heavy weights 1-4 times per week. 2. High-intensity interval sprinting 1-2 times per week. 3. Walk as much as I can (ideally 30-60 minutes every day). "Walking, weightlifting and sprinting are the best forms of exercise, but you should choose a sport or exercise routine that you enjoy, so that you'll stick with it consistently. 10. Zinc Zinc is an essential mineral for mental health, especially if you struggle with chronic anxiety. One study shows that zinc increases vagus nerve stimulation in zinc-deficient rats. (41) "It's estimated that 2 billion people in the world are deficient in zinc, and 6 different studies show that subclinical deficiency of zinc impairs brain function in children and adults. (42-44) "Zinc has been shown to stimulate the vagus nerve. So, if you struggle with a brain or mental health disorder, it's quite possible that you're deficient. "Some of the best food sources of zinc include pumpkin seeds, cashews, mushrooms and spinach. However, I still recommend at least short-term supplementation to ensure you get enough. I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. 11. Massage "Research shows that massages can stimulate the vagus nerve, and increase vagal activity and vagal tone. (31-32) "Massages improve your mental health by stimulating the vagus nerve. 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 'fight or flight' sympathetic response. (29) "Massaging the carotid sinus, an area located near the right side of your throat, can also stimulate the vagus nerve to reduce seizures. (30) I personally get a massage from a registered massage therapist every couple of months. 12. Socializing and Laughing Socializing and laughing can reduce your body's main stress hormone. Laughter and socializing stimulates the vagus nerve.Researchers have discovered that reflecting on positive social connections improves vagal tone and increases positive emotions. (47, 48) Laughter has been shown to increase heart-rate variability and improve mood. (49) "And vagus nerve stimulation often leads to laughter as a side effect, suggesting that they are connected and influence one another. (50) "So my advice is to hang out and laugh with your friends as much as possible. Although I should probably be taking my own advice here, as I'm an introvert and often avoid socializing too much. 13. Intermittent Fasting "On most days, I don't eat breakfast at all, and then 'break my fast' by eating my first meal of the day around 2 or 3 pm. That means I eat all my food for the day within an 8-hour window. "Intermittent fasting stimulates the vagus nerve. There are many health benefits to doing this. Intermittent fasting can boost your brain’s growth hormone, improve mitochondrial function, and may help some people overcome brain fog and cognitive decline. "Research also shows that fasting and caloric restriction increase heart rate variability, which is an indicator that it increases parasympathetic activity and vagal tone. (33) "The best way to start fasting is simply by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day. That should give you about 12-14 hours of fasting time. Conclusion "You don't have to be controlled by your body and mind. You have the power to tell them what to do. By stimulating the vagus nerve, you can send a message to you body that it's time to relax and de-stress, which leads to long-term improvements in mood, wellbeing and resilience. Increasing my vagal tone has allowed me to overcome anxiety and depression, and better manage them when they arise. "Iimplement some of the above steps into your daily life, and they allow you to Live optimally and Blissfully." Source: www.optimallivingdynamics.com//how-to-stimulate-your-vagus.

04.01.2022 Group Sound Sessions starting in July at Dragonfly Zen Cairns City

02.01.2022 An availability has come up tomorrow at 11.30 for remedial massage! Call Salon Scarlet on 9758 1803 or PM to get it while its free!