Copyright©2020byDorothyBohntinsky.Allrightsreserved. 1

HowtoActivateYourVagusNerveDirectlyAnytimetoLessenFearsandWorries

ByDorothyBohntinsky,CCC-SLP,D.Min.Thankyouforyourinterestinactivatingyourvagusnervenaturallybyusingyournonverballanguage(postures,gestures,facialexpressions,andvocalizations).ThesesevenpagesofferyoumoreinformationaboutthetheoryofNonverbalLanguageIntegration(NvLI),endingwithwaystoexerciseyourvagusnervedirectly.Page4hasascriptcoveringthebasicsofthetheory.PagefivehastheProgressiveVagusNerveExercisefortoningthevagusnerve.Page7hasanillustrationofthepartsofthebodythatthevagusnerveserves.However,IhopeyouwillreadthesefirstthreepagesaboutNvLIbeforebeginning.NvLIisnotjustatheoryregardinghowcertainnonverballanguagebehaviorsactivatethevagusnervenaturallytolessenlevelsofstresssoourbodiesandmindscanbemoreatease.Italsoprovidesthe“how”byincludingmanyofthesestress-reducingmaneuverstoexercise.Mysuccessfulcareerasaspeech-languagepathologistsince1976andmylifeexperiencesarewhatprovidedmewiththeknowledge,skills,expertise,andcuriositytodevelopthistheoryandthemotivationandabilitytoshareitwithyou.MYCREDENTIALSIholdaCertificateofClinicalCompetence(CCC)inspeech-languagepathologybytheAmericanSpeechLanguageandHearingAssociation(ASHA).IhaveaCAlicenseinspeech-languagepathologyandaCAspecializedcredentialforspeechandhearingtherapy.Duetoourlossofateenagechildin2000,Iwenttoapost-graduateschoolandearnedadoctorateofministry(D.Min.)in2006.Myemphasiswasonuniversalprincipalsofgrieving,recovery,creativity,andresilience.WhileIamaspeech-languagepathologistprovidingtherapyservicesinCalifornia,NvLIismyeducationalplatformforteachingpractitionersandthegeneralpublic(childrenandadults)worldwide.Ioftenprovidethistrainingasamentoringservicetopractitionersandasapublicservice.ThisishowIcan“giveback”tomyprofession:helpingthetherapistsandinformingthepublicaboutspeech-languagepathology.Thatmeansthiswebsiteisintendedforall.Therearenorequestsforpurchasesordonationsonthiswebsite.However,youcanclickonEmailMetosignuptoshareideasaboutapplicationandresearchandstayinformed.DISCLAIMERMydisclaimeristhatIamnotofferingprofessionalwellnessadvice.TheideasandapproachesencompassedwithinNvLIdonotsubstituteforconsultingaphysicianonallmattersofphysicalormentalhealth.Iamtheauthorofthebook,NonverbalLanguageIntegrationforExercisingVagusNervePathways:IntroducingtheTheoryandPracticeofEnhancingRapportNaturallythroughPragmatics.Whilethisbookisintendedforpractitioners,Iamintheprocessofwritingaversionforthegeneralpublic.IamalsotheauthorofotherbooksaswellonAmazon.com.(FromLosstoInspirationandDiscoveryhasalinktomyauthorpage).TheillustrationsthatIuseforthiswebsitearemyownpaintingsorphotography.(SeeGalleryandLocation).

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AHUMBLETHEORYWhileNonverbalLanguageIntegrationmayseemtoworklikemagic,itisnotmagicalatall.NonverbalLanguageIntegration(NvLI)isahumbletheoryforexercisingthevagusnervebecausewecanusewhatourbodiesdonaturallyasexercisesforbecomingcalmerandmoreattentive.Simplyput,certainnaturalbehaviorsactivatethevagusnerveandreturnustofeelingsaferafteranimmediateperceivedthreatpasses.Thisprocessbywhichfears,worries,andsadnesssubsideinvolvestheparasympatheticnervoussystem.Thevagusnerveoverseestheparasympatheticnervoussystem.(ReadmoreunderBuildingUponthePolyvagalTheory).Vagusmeans“wandering”inGreek.Thevagusnervegoesfromthebrainstemtotheearand“wanders”downtothereproductiveorgans.Itdoesnotinvolvethespinalcolumn.(Seetheillustrationonpage7).THEVAGUSBRAKEMorespecifically,thetheoryofNvLIdiscoveredaninterrelationshipbetweentheomohyoidmuscle,specificnonverballanguagebehaviors,andthevagusnerve.AsexplainedwithinthePolyvagalTheorybyStephenPorges,Ph.D.,thevagusnerveservesasabraketolowerthesympatheticnervoussystem’sadrenalinproductionforfightingorfleeingwhenthereisnolongerimmediatepersonaldanger.Heartrategoesbacktonormalanddigestionincreases.ThetheoryofNvLIidentifiesthenatural“pedal”ofthisbraketobespecificnonverballanguagebehaviorsthatinvolveomohyoidmuscleinnervation.Insomemanner,thesestress-reducingmaneuversmayactivatetheproductionofnitricoxide,whichthentriggersthevagusbrake.AccordingtothePolyvagalTheory,thevagusnerveputsabrakeonstressfulreactionssothattheautonomicnervoussystemgoesbacktotheusualstateofrest,digest,andsocialengagement.Thisistheparasympatheticnervoussystem,whichisimportantforhomeostasisorequilibrium.NvLIidentifiesthisstateasrapport;aharmoniousrelationshipwithinthebody,withothers,andwithoneself.TONINGTHEVAGUSNERVEHealthybodiesareinthisbalancedstatenaturallysothatwecanbeinrapportwithothers(babies,children,peers,theelderly,andevenpets)orwithourselves.However,prolongedstress(sympatheticnervoussystemactivation)cancausethevagusnervetoloseitstone.Thiscancauseoursystemstobecomeoveractive.Bloodpressuremayriseunnecessarily(suchaswhitecoatanxiety)orremainhigh(hypertension).Oursystemsmaybeoveractiveingeneral.Ouroverallhealth,wellness,andabilitytorelatetoothersandlearncanbecomejeopardized.ThegoodnewsisthetheoryofNvLIexplainshowitisthatthevagusnervecanbeexercisedandstrengtheneddirectlyandsimply.Nospecialtrainingisneededtomastercomplexconceptsorcomplicatedexercises.Thisisbecausetheexercisesinvolvedoingvoluntarilywhatourbodiesalreadydonaturally.Anditdoesnotrequireanyphysicalendurance;evenbabiesdoitnaturally.ThetheoryofNvLIandtheexercisesareapplicableandaccessibletoallbecauseourbodiesalreadyactivatethevagusnervemanytimesduringthedaytoreducelevelsofstress.ThismeansthatNvLIisagatewayforhopeforbeingabletolessenourworriesandfearsbecausewecanexercisethevagusnervevoluntarilythoughspecificnonverballanguagebehaviorstoimprovethetoneoftheparasympatheticnervoussystem.Wecandothisanywhereandanytimetolowerthelevelsofourstressandreturntofeelingsafer.Continuedexercisehelpstomaintaingreaterlevelsofcalmnessandpositivityduringuncertainty.

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RAPPORTANDWELLBEINGRemainingcalmandpositiveinvolvesrapport,whichisnotonlyimportantforhealthandwellnessbutforproblemsolvingandlearning.Inthisrespect,atonedvagusnervebuildsresilience.WhileIcannotsayitimproveshealth,mywhitecoatanxietyresolvedafterexercisingmyvagusnervethiswayforeightmonths.Ipassedmybloodpressuretestatamedicalofficeforthefirsttimeinmanyyears.Ihavealsobecomelessreactiveingeneralandamabletoconcentrateforlongerperiodsoftime.Othershavereportedsimilarresults.SHARINGDUETOCOVID-19DuetotheseunprecedentedtimescausedbyCOVID-19andtheaccompanyingstressandanxiety,IhavedecidedtosharethebasicprincipalsNvLIandsomesimpleexerciseswithyouthroughthiswebsite.Thescriptandexercisesonpages4and5areintendedforall:thegeneralpublic,clinicalpractitioners,andeducators.Myonlyrequestisthatyoutrythemforyourselffirst.Thenpassontheinformationandyourfindingstoyourfamilyandfriends.Iwouldalsoappreciatehearingfromyou.Youcanclickon“EmailMe,”tostayconnected.ALITTLEBACKGROUNDButfirst,I’dliketosharealittlebackgroundinformation.In2018,Idiscoveredhowcertainpostures,gestures,facialexpressions,andvocalizationsactivatethevagusnerveinallhumans.Myinspirationcamefromtheinventionofasportscollarthatispreventingconcussionincontactsports.Itgentlycompressesthejugularveinintheneck.(GotoInspiredbyaSportsCollarformoreinformationandalinktoitswebsite).Itisbasedonthewoodpeckerandhead-buttingsheep.Researcherssaidthatthesportscollar(QCollar)mimickedthefunctionoftheomohyoidmuscleandthemovementsliketheyawn.Ialreadyknewtheomohyoidmusclewasnecessaryforvoiceandtheswallowandthattheyawnactivatedtheprecuneusinthebrainforattention,imageryformotorplanning,andmemory.Therefore,Imademyowncollar.Iimmediatelyfeltanimprovedsenseofmood,andIconcentratedlongerwhenreading.ThistriggeredmycuriosityandIsetouttosolvethemysteryofwhattheomohyoidmuscle,yawn,jugularveincompression,andimprovedmoodhadincommon.Myresearchofthescientificliteratureandpersonalexperimentationledmetotheorizethatitisthevagusnerve.Ithendiscoveredthatspecificnonverbalbehaviorsrequiringomohyoidmusclemovementactivatethevagusnerve.IdevelopedthetheoryofNvLIafterexploringitsactivationwithmygrandchildren(ages4,6,and8atthebeginning),family,friends,colleagues,andaftersharingitwithpatients.(GotoHowNonverbalLanguageIntegrationWorkstolearnmoreaboutthetheoryandtryoutavoluntaryyawn.)InDecember2019,duetomygrandchildren’sinsistence,Ipublishedmyexperiments,literaturereviews,findings,andthetheoryofNvLI,includingexercisesformanyspecificbehaviorsthatactivatethevagusnerve.ThisbookiscalledNonverbalLanguageIntegrationforExercisingVagusNervePathways:IntroducingtheTheoryandPracticeofEnhancingRapportNaturallythroughPragmatics.AsImentioneditisintendedforpractitioners.ItisavailableatAmazon.com.However,theCOVID-19pandemicisconstantlyonthenews.Ithasaffectedthelives,health,education,occupations,businesses,activitiesofdaily,socialization,andrecreationalofpeopleworldwide.Weareallexperiencinggreaterlevelsoffearandworrywithouttraditionaloutletsforrest,relaxation,andsocializationduetosocialdistancing.Whenstressgoesonforlongperiodswithoutreliefinsight,ourhealthandoverallstateofwellnessbecomethreatened.

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NORIGHTORWRONGWAY.JUSTTRYIT.Feelingsafeistherightofall.Ihavevalidatedinmybookthatvoluntarilyexercisingnonverballanguagebehaviorsthatstimulatetheomohyoidmuscleandactivatethevagusnerveisanaturalwaythatthebodyreturnstohomeostasisandbuildsresilience.NvLIinvolvesusingthisnaturalprocessasatool.Everyonehasthistool,thereforeeveryonehastherighttolearnaboutandexplorethistheory.Sincethesestress-reducingmaneuversarewhatwedonaturallyalready,thereisnorightorwrongwaytodothesepostures,gestures,orfacialexpressions.Justtryit.Youcanusethefollowingscripttoincreaseyourunderstandingandsharethetheorywithfamily,yourfriends,co-workersoremployees.YoucandotheProgressiveVagusNerveActivationExercisealoneandleadothersinitaswell.Feelfreetopassiton.However,Iwouldlovetohearaboutyourfindingsandideasforapplicationorevenresearch.ContactmethroughEmailMe.GENERALNvLISCRIPTHaveyouheardofhowoursystemsgointofightorflight?Thishastodowiththeautonomicnervoussystem,whichisfunctioningallthetimewithoutourawareness.Whensomethingdisturbinghappens,oursympatheticnervoussystemisactivatedandourbodiesproduceadrenalin.Thatcausesustomoveintoahigherstateofstressinpreparationforpowerfulaction.Ifatruedangerexists,wewilleitherfightorrunaway.Ifthereisnoimmediatethreattooursafety,ournervoussystemisdesignedtomovebackintoastateofease.Thisistheparasympatheticnervoussystem.Atonetimeitwasbelievedwewouldonlybeinoneofthesetwostates,thatthestateswereantagonisticofeachother.Butthathaschanged.AccordingtothePolyvagalTheorybypsychologistStephenPorges,Ph.D.,thesympatheticnervoussystemdoesnotjustinvolvethefightorflightreactionstriggeredbyadrenalin.Italsoincludesthestateofimmobilizationtriggeredbythedorsalvagusnerve.Thisistheactionoffreezingorbeingmotionlesswhenthereisathreat.Itisthemostprimitivereactionandwhatoftenhappensfirst. Thethirdsystemistheparasympatheticnervoussystem,whichisregulatedbytheventralvagusnerve.Theventralvagusnervereturnsthebodyandmindtoastateofbalanceforoptimalrapportandsocialengagementbyputtingabrakeontheadrenalin.Insteadofoneortheother,thereneedstobeahealthybalancebetweenthesympatheticandparasympatheticnervoussystemsforsocialengagement,concentration,focus,healthyimagination,interpersonalcommunication,andlearning.Thisiscalledhomeostasisorequilibrium. However,whensomethingcontinuestohappentousoveraperiodoftime,oursystemcangetoutofbalance.Thebodyandmindmaybegintospendtoomuchtimeinthefightorflightstatesorintheimmobilizedstateduetothedorsalvagusnerve.Wemaybecomeoverreactive(fightingorfleeing)orunabletodomuchatall(immobilized).Theventralvagusnervecanloseitstonejustlikemusclesdowhentheyarenotused.Accordingtospeech-languagepathologistDorothyBohntinsky,D.Min,CCC-SLP,therearecertainnaturalbehaviorsthatactuallyactivatetheventralvagusnerve.ThisiscalledthetheoryofNonverbalLanguageIntegration.Thesebehaviorsinvolveournonverballanguagebehaviorsorbody

Copyright©2020byDorothyBohntinsky.Allrightsreserved. 5

language.Wemoveintocertainpostures,gesture,ormakevariousvocalizationswhenweexperiencesomethingchallengingbutnotimmediatelylifethreatening.Mostofthemaremisunderstood–liketheyawn. Neurosciencehasdiscoveredthatyawnhelpsustore-engage.Insteadofitbeingasignofboredom,theyawnisactuallyanaturalbehaviorthatstimulatestheprecuneus.Thisisareaofthebrainthatpromotesattention,focus,memory,motorplanning,andreasoning.Theyawnrequiresmovementoftheomohyoidmuscle,whichthenactivatesthevagusnerve.Thus,movementsthatstimulatetheomohyoidmuscleareactivatingthevagusnerve.Placing the fingertips on the neck is a natural gesture when we are disturbed but not directlythreatened.Theomohyoidmuscle’smovementcanbefeltjustaboveyourcollarbone.Practicefeelingitsmovementwhenyouyawn,grunt,orblowthroughpurseslips.Payattentiontohowyoufeel.PROGRESSIVEVAGUSNERVEACTIVATIONEXERCISEBeforedoingthisexerciseyoumaywantto“measure”yourcurrentsensationsofstressusinga0-10scale.The0representsnostressandacompletesenseofcalmnessandreadiness.Thenumber10represents themostextremesenseofstressand feelinghighlydisrupted.Thenratehowyoufeelafterdoingthisprogressiveexercise.Ifyouwereat0,doyoufindyoufeelevenbetter?There are many other natural nonverbal language behaviors that activate the vagus nerve. Thisexercisescombinestenofthem.Itgoesfromyourtoestothetopofyourhead.Thinkofhowyoufeelnow.Thencheckinwithyourselfafterdoingtheexercise. Ittakes lessthantwominutestoexerciseyourvagusnervethisway.Focusonyourtoesandbringthemtowardsyournose.Imagineyouarestandingontiptoe.Wemustbecalmtostretchandreachupforsomething.Holdthetoes-to-the-nosepositionforacountoften.Now,bringyourfocusupwardstoyourlowerbelly.Imaginethatyouarepreventingyourselffromurinating.Thisiscalledakegel.Wehavetobecalmwhenlookingforabathroom.Holdforacountoften.Bringyourfocustoyourdiaphragm.Takeadeepbreathandthensighoutthroughpursedlips.Keepthediaphragmstillforacountoffive.Weholdourbreathtopreparetofightorrun.WeletitoutandinhalemomentarilyaftereverythingisallclearNow,bringyourattentiontoyourheart.Imaginethatyoucanfeelthebeatofyourheart.Researchshowsthatpeoplewhoareawareofheartbeatshavelessstress.Imaginecountingtenheartbeats.Pretendoneslowlongyawnfollowedbyasigh.Theyawnactivatestheprecuneus.Focusonyournoseandwidenyournostrilswhileimaginingsmellinganinterestingaroma.Breatheinslowly.Thenosetrulydoes“know.”

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Keepyourheadfacingforward.Moveyoureyestothefarrightandholdforacountoften.Now,moveyoureyestotheleftandholdforacountoften.Wemustremaincalmwhenmultitasking,suchaslookingforwardwhilealsoglancingtothesidetoseewhatishappening.Ideallyayawnfollows.Moveyourattentiontojustaboveyournoseandbetweenyoureyebrows.Holdaninquisitivefrownforacountoften.Wemustbecalmtoconcentrateonsomethingnewthatinterestsus.Andnow,pretendtosneeze.Noticehowyoubringyourtoestowardsyounose,doakegel,tightenyourdiaphragm,wrinkleyounose,andfurrowyourbrowduringthelong“ah”followedbyreleaseduringtheshort“chew.”Allowingyourfocustogotothetopofyourhead,gentlypatyourselfontheheadforhavingexercisedyourvagusnervepathways.Thisrelatestothedivereflex,whichprotectsthebrainbypreventingslosh.Nowhowdoyoufeel?Youdonothavetodoalloftheseexercisestoactivatethevagusnerve.Justonedoesitbecauseitistheactivationoftheomohyoidmusclethattriggerstheactivation.Therearemanymorebehaviors,andevenvocalizations,thattriggerthevagusnerveaswell.Theseareinmybook.However,theyarenotnecessarytoknowtoexerciseyourvagusnerve.Isuggestthatyoudotheprogressiveexerciseoneortwiceaday.Thenpickyourfavoriteone.Doitthroughouttheday.Touchyourneckandbegintofeeltheomohyoidmuscleactivate.Slowly,youwillbegintorecognizethatyourhavecertainhabitualactionsthatyoudowhenstartled,disappointedorangered.Youwillcometorealizethattheyactuallyhelpyoufeelcalmintimesofstressorwhenchallengedbecausetheyactuallyactivatetheomohyoidmuscle.Manyvocalizationsunderthecategoryofprofanityactivatetheomohyoidmuscle.Shruggingtheshoulders,bowingthehead,closingtheeyestight,twiddlingthethumb,clappingthehands,pinchingthebridgeofthenose,andsniffingarejustafew.Youwillbeabletoidentifymoreandmorebehaviorsthatactivatethevagusnervebybecomingawareofthemovementofyouromohyoidmuscle.Thenextpagehasapictureofthepartsofthebodythatthevagusnerveactivatesaspartoftheparasympatheticnervoussystem.

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VAGUSNERVEPATHWAYS

Artcopyrighted©byDorothyBohntinskyThe vagus nerve returns the organs of the body back to the state of rest, digest,socialization,reproductionandengagementinactivitiesofdailyliving.Itoriginatesinthebrain stem runs from the ears down to the reproductive organs (comingling with thepelvicnerves).Itis80%sensoryand20%motor.Itsmotorfunctionsinvolvethelarynxforvoiceandtheswallow.Thevagusnervedoesnottravelinthespinalcord.