Chronic anxiety is a sign that your nervous system needs love! 

I hear clients (almost every day) discuss how anxiety can negatively impact their goals, life, sleep, and more.

It can affect our lives in many ways.

These anxiety solutions below are tools for your anxiety toolbox. You may not use them all the time, and you may only need one, or you may need them all! 

I encourage my clients to experiment, try a method for size, and remove it if it doesn't light them up or give them some relief.

It's important to check in with yourself before you do the practice to rate your anxiousness, then rate it afterward—if you see a bump of even "a little better," keep at it. It may take you trying a technique a few times before you can tell if it's right for you, and this is OKAY!

Did you know that 80% of your vagal nerve fibers communicate from the body to the brain?—this is why I tell my clients to pay attention to their bodies and notice the sensations.

Pick one strategy below, try it, and NOTICE what happens.

• When I say notice, I mean, did you like it?

• Was it easy?

• Did it seem odd?

• Did you feel tingly or any other sensations?

• Did you feel sick to your stomach?

I want you to notice ALL OF IT.

What you notice is all the data points for your growth. This also empowers you to decide what you like and what doesn't work for you! (think of the Runaway Bride scene and her trying all the eggs to see which ones she likes)

I do want to mention here that some anxiety is good. It may convey a message, motivating us to change or adjust as needed. We can typically check in with our soul or intuition at this point and ask what the anxiety is trying to tell us.

One way we help control our anxiety is by activating the Vagus Nerve.
The vagus nerve runs on your body's left and right sides. This nerve bundle consists of the longest nerves in your body and travels from the base of your brain down your body and into your abdomen, attaching to almost every major organ, including the heart, along the way.

The Vagus Nerve also holds onto stress.

The vagus nerve activates your gut and brain, and it needs to be toned or stimulated to regulate your nervous system and provide you with a sense of calm. 
Stimulating the vagus nerve helps induce relaxation and produce feelings of calm, aids in digestion, decreases stress, + improves your mental well-being.  When you activate your vagus nerve, you turn on your relaxation response, which helps you feel calmer + in control.

Here are 3 ways you can tone the Vagus Nerve: 

1. Chanting + Singing—Your vocal cords are connected to your vagus nerve, so using them helps to stimulate it. 

Some of the best ways to increase vagal tone with your voice are singing, humming, or chanting. Give it a try, and you’ll instantly feel uplifted when you sing.
Singing, humming, and chanting are also known to release the stress hormone cortisol in your body. Voo chanting is from the well-known trauma therapist Peter Levine. When you exhale, begin chanting the "voooo" sound and direct your breath into your belly.

• Try VOO chanting to help stimulate your vagus nerve or sing as loud as you can in the shower. (link below)

2. Focus on the Exhale with Deep + Slow Breathing. Deep  + slow breathing has been shown to reduce anxiety and activate the nervous system part that helps us digest + rest.

Try breathing deeply from your diaphragm. When you breathe like this, your stomach should expand outward. Your exhale should be long and slow.

Breathing deep and low increases the supply of oxygen to your brain and stimulates the vagus nerve, promoting calmness. It also grounds you in your body and brings you to the present moment. We are tricking our body into thinking it is calm.

•  The 4-7-8 breath is an example of this type of breath. Another breath you may want to try is the Power Breath.

3. Move Your Body!
A conscious exercise routine has been shown to stimulate the vagus nerve. Exercise is good for mental health and gut flow because it activates the vagus nerve.  

*Reminder to Take it easy; too much exercise can stress your body more and release cortisol. 

Try them all and practice your favorites regularly so your nervous system can support you when you need it most.
Let me know what solution you tried and any thoughts about it. 

I'd love to hear your thoughts on this post and any topics that may support you further...Drop your comments below 👇

xheidi