M3 : Lesson 5: Additional Vagal Toning Ideas & Somatic Stomach Pumping Tool
Please see the Module 3 Workbook for Lesson 5 materials.
Transcript
Module 3 lesson 5 additional bagel toning ideas. Here are some additional vagal toning exercises. 1st, safe and sound protocol by integrated listening systems. This is one of my top choices. You can find out more about this going to integrated listening system.com.
It was developed by Doctor Steven Porges, the founder of the Polyvago theory, and we even have a licensed practitioner on hand in the Primal Trust community. You can contact Nikki D Augustino for more information. Secondly, somatic stomach pumping. You’re probably wondering what that is. So I’m going to do a demo video up next after this slide.
Cold exposure and cold shower. Also, the Wim Hof method uses some of this technique, although his method is a little more advanced. So if you are really gradual or in a significant dorsal bagel shutdown. I recommend taking this carefully into starting with a cold shower. Meaning 30 seconds or so at a time of cold water to help improve your vagal tone.
Also, yoga, Taichi, meditation, massage, and acupuncture are all great ideas. Listening to music, humming and singing, I often would walk around humming and singing as much as I could, especially in the shower to really help to stimulate my bagel tone. Laughter yoga is an excellent choice. In fact, there’s a huge gathering in the brain retraining world all on getting together to do laughter yoga together, which you can find out about in our forum for more information on that. Exercise, play, movement, dance, and just spending time in nature are some of my favorite things that I do to help tone the vagus nerve.
Intermittent fasting has also been shown to be effective. Please ask your practitioner if that is right for your condition. Gargling and sunlight exposure regularly in the morning, noon, and evening. Next up, we’ll have a demonstration of how to do the somatic stomach pumping vagal toning exercise I just mentioned in the previous slide. I’ll be showing you 2 versions of this exercise.
1, of pumping your stomach using your abdominal muscles. And another of manually stimulating your stomach muscles through your belly button. I recommend performing this exercise up to 3 minutes at a time, a couple of times a day, on an empty stomach. The somatic stomach pumping exercise improves energy and vitality as this practice helps to move limp. Blood, food through the abdomen, and stimulates the neural connections between the gut and the brain.
These exercises were inspired Through ancient yoga energization exercises I learned through Paramahansa, yoga, Nanda, and Ariovitic and traditional Chinese medicine practices, of belly button healing and stimulation. Hi, friends. In this video, we are gonna go over somatic stomach pumping. Now, I first learned about this with an ancient yoga practice by a man named Paramahansai yoga Nanda, who includes this, in some of his exercises. So I just wanna give you reference to where they come from.
But I’ve also seen it in a lot of other places and a lot of other chewgong practice. And other things like that. And it’s a great exercise for vego toning, especially if you have any digestive issues or things like that. So How you do this. You’re just gonna stand and in a moment, we’re gonna inhale.
And as we exhale, we’re gonna bend over on the exhale. And then as we’re exhaling, we’re going to pump our stomach in and out using our muscles. Okay? So it’s kind of a funny exercise. So here we go.
Breathe in, exhale, bend over, and pump on the exhale just as long as you can while you’re still on the exhale up and down up and down. So I’m just bringing my stomach in and out. Until I run out of breath and need air and then I come up again. Exhale and pump. Say it again.
And exhale. Now, there’s some variations to this. You can attempt to try to pump just your lower belly and leave the upper belly still, which takes a little coordination. You can attempt to try to pump more of your left side or your right side. And you can kind of play with this and try to work on getting some coordination in your stomach muscles.
But initially, just moving your belly in and out What you’re doing is you are getting your stomach motility going. You’re stimulating your vagus nerve. So this is a great your size to do before meals, especially if you do have digestive issues. So that’s one practice. Another variation that I’ve seen on this is where people will literally actually push on their belly button with their hand or their thumb or even like a little tool gently where you’re kind of pumping your belly button in and out as you exhale and relax.
So it’s sort of like, and just pumping. So this is more of like a manual stimulation of your belly. Just to again move fluids through there. You can actually angle your hand and pump in different angles like down and in to the other side and in. So you could play with this and just see what you feel inspired to do.
But at the very least, just the bending over. Stomach in and out before meals on an empty stomach is a great vagal toning exercise that I personally gained a lot of benefit from. So that’s it. Thanks for listening. Next up is lesson 6.
6:22What can happen is you apply the tools of regulation and some testimonials from our Primal Trust graduates.