When you’re feeling anxious, it’s hard to focus on anything else. Your mind and heart might be racing, your palms could be sweating, and you could feel an impending sense of doom. To help you manage these symptoms and get back to feeling your best, we’ve compiled 9 tips for anxiety relief. Learning about anxietyBefore we discuss some of the tools you can use to manage anxious feelings, let’s talk about anxiety itself. First, it’s important to understand just how common it is. In fact, one in 13 people around the world (or about 7.3% of the global population) are affected by it. It’s particularly interesting to note the prevalence of clinical anxiety varies from country to country. For example, about 10% of the population of North America, Western Europe, and Australia/New Zealand report symptoms of clinical anxiety. In the Middle East, that number drops to 8%. And in Asia, it’s reported as 6%. For more on worldwide statistics and other information about anxiety, take a look at this fact sheet from the Anxiety and Depression Association of America. While these statistics refer to clinical anxiety, it’s important to consider how many of us experience generalized anxiety on a daily basis. Sometimes it’s brought on by a cause, perhaps a tight deadline or being stuck in traffic. Other times, it seems to take on a life of its own and shows up out of nowhere. 9 tips for anxiety reliefWhen you’ve got these tips in your back pocket, you can help yourself manage the symptoms of anxiety and get back to feeling and functioning at your best.
One of the most crucial first steps in overcoming anxiety is accepting your feelings about it. When you accept and recognize these feelings for what they are, you can begin to reframe the way you view your anxiety. Over time, this can change your relationship with your anxiety. Remind yourself the feeling of anxiety is neither good, nor bad—it simply is. Next time you start to feel your heart racing, or your stomach turning, take a second to consider your anxious feelings. What are they telling you? Maybe that anxious feeling in your gut is really just your subconscious telling you you’re excited about something. Instead of telling yourself you’re anxious, reframe your situation to say you’re motivated to attack whatever is making you anxious. You can also use your anxiety as a powerful motivator to help you balance different aspects of your life. For instance, instead of succumbing to crippling feelings of anxiety, use these feelings as fuel to accomplish a task. Further, pay attention to what brings on your feelings of anxiety. If it’s the same issue reoccurring, maybe it’s your subconscious telling you that you need to reprioritize and rebalance certain aspects of your life. If work is making you consistently anxious, consider speaking to your boss about what can be done. As long as you’re aware of and accepting of your anxiety, you can begin to manage the symptoms you’re experiencing. 2. Ground yourself If you find yourself in the midst of an anxious episode—a high heart rate and quick breathing—consider this technique for grounding yourself in the present moment, known as The Five Senses Method: Focus on finding five things that fall under each of your senses—sight, smell, hearing, touch, and taste. Five things each that you can see, smell, hear, touch, and taste. By focusing on the present, your body is freed up from stressing about the anxious feelings. The purpose for grounding is to allow an anxious individual to step away from their anxious thoughts. Instead, they can focus on the present moment and often experience instant anxiety relief. 3. Become aware of and in control of the moment Connected closely to the first two tips, awareness and control are important in overcoming anxiety. When feelings of anxiety come along, it’s easy for your brain to trick you into thinking something worse is happening. Next time you’re feeling anxious and your heart begins to race, try this: Take a second to pay attention to the present moment. Remind yourself this is just a passing emotion, and feelings of anxiety will fade in time. 4. Evaluate your thoughts It’s also important to question and evaluate your thoughts to help you find anxiety relief. When you’re anxious, your brain goes into overdrive. It presents you with all sorts of thoughts that can continue to fuel your anxiety. Remember to question your thoughts and evaluate them with a logical frame of mind. In the middle of an anxious episode, it’s common for your brain to tell you that “everything” is going wrong or catastrophe is looming . When your brain presents you with these thoughts, question them! Don’t accept these lies and worsen the situation. It’s always beneficial to remain in control of the moment by questioning the often-outlandish and anxiety-inducing thoughts that pop into your brain. 5. Pay attention to your breathing There are many breathing techniques out there meant to help with anxiety. After all, breathing in deeply is connected to the sympathetic nervous system. This system is what controls the fight-or-flight response. Exhaling (breathing out) is connected to the parasympathetic nervous system, or what influences our body to relax. If you’re feeling anxious, one of the easiest techniques to try to elevate some of the symptoms is to lengthen your exhale, which encourages your body naturally to relax. If you have trouble relaxing, grab your headphones and listen to your favorite song. The Xen by Neuvana Headphones are a great way to calm your mind to let you focus on breathing. While you take nice deep breaths, the headphones also stimulate your vagus nerve. This can send messages to the brain creating calming sensations throughout your body and easing your mind. Want to learn more about the vagus nerve and why it’s often considered the key to well-being? We cover all that and more in this post. Another technique is to simply be mindful of your breathing. Evaluate your body as you breathe in. What are you feeling? Tension? Relaxation? Becoming aware of what your body is experiencing is crucial to reducing anxiety symptoms. 6. Use relaxation aids In addition to Xen by Neuvana technology, there are plenty of aids out there to help support and encourage relaxation and provide anxiety relief. One of the most popular is lavender oil. Lavender oil has many healing properties and promotes a calming feeling, as well as more restful sleep. Rubbing lavender oil on your skin, or putting some in an oil diffuser is a great start to encouraging relaxation. 7. Do something for your body Exercising is one of the fastest ways to produce endorphins, or chemicals that act as painkillers in the brain. Plus, it’s an added bonus that you’ll feel accomplished afterward! Studies show that regular exercise can play a role in reducing anxiety and depression symptoms in individuals. For those who need a push to workout, listening to music during or after a workout can help make it fun. This helps boost your mood and reduces feelings of stress or anxiety. Pairing your post-workout cooldown with the Xen headphones and your favorite playlist can help you recover faster from the workout by combining vagus nerve stimulation with your music for added stress relieving benefits. . 8. Do something for your mind By doing something for your mind, you are encouraging feelings other than stress, panic, and anxiety to be felt. During an anxiety attack, try to refocus your attention onto doing something meaningful. An activity to accomplish can distract your mind while also giving you something to focus on. Here are some ideas to get you started:
These activities will help your mind shift to something more positive. 9. Do something for your heart When you’re suffering from anxiety, consider focusing on something that makes your heart happy. A great example is spending time with animals or consider adopting a pet. Studies have shown that time with animals has a significant impact on reducing anxiety symptoms. In fact, 74% of pet owners reported improved mental health from pet ownership! Finding tools for anxiety relief that work for youAs you navigate through anxious episodes, you’ll find certain techniques are more effective than others. What gives one person anxiety relief might not work for the next person. But don’t give up! There are so many tools and techniques for anxiety relief that can help you calm your mind and feel your best. If you’re looking for a unique and effective way to experience the many benefits of VNS, we encourage you to give the Xen by Neuvana Headphones a try. It’s well accepted that stress, including anxiety, has negative health effects on the body. Research suggests the type of stimulation Xen provides may improve sleep, reduce stress, boost your mood, provide anxiety relief, and enhance focus to support overall wellness. Individual results may vary. Learn more about this revolutionary product here. from https://neuvanalife.com/9-tips-for-anxiety-relief-to-help-you-feel-your-best/
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The vagus nerve is responsible for an immense amount of bodily functions, including but not limited to, regulating your appetite, digesting food, and carrying a plethora of signals between the brain and the rest of your body. Also known as the body’s “communication superhighway,” it’s no wonder that the vagus nerve can become irritated if not cared for properly, sending potentially negative chain reactions throughout the body. This article delves into several tips and tricks on how to identify irritation, and how to hack your own vagus nerve in order to keep things running smoothly and calmly using tools such as the Xen by Neuvana headphones. A Vagus Nerve RecapOne of the main functions of the vagus nerve is to ensure that our bodies stay healthy. This includes calming organs after experiencing a fight or flight response, regulating blood glucose levels, your heart rate in order to help the body relax, your “gut feeling”, and more – no wonder it can become fatigued over time. In fact, vagus nerve function can be broken down into four categories:
As you can see, the vagus nerve has a lot of essential functions to regulate that help keep you feeling alive and well. But what happens when your vagus nerve isn’t functioning as it should? When this nerve becomes fatigued or overstimulated, it can lead to several reactions in the body, such as:
Now here’s where knowing how to hack your vagus nerve comes in. When this nerve becomes too stimulated by certain stressors, the chain reaction throughout the body isn’t always positive. However, there’s hope. Hacking The Vagus Nerve“Hacking” the vagus nerve doesn’t necessarily mean that this particular nerve is feeling fatigued; it can also mean that you’re feeling overly anxious or stressed, or even overly stimulated in a certain environment, including, but again not limited to:
If you’ve ever felt as if you can’t get your heart rate under control in an anxiety-inducing situation, there’s good news: hacking the vagus nerve is something that can be improved upon over time and using tools such as the Xen by Neuvana headphones may assist in the process. Hacking your vagus nerve can be achieved in three simple steps:
Tips For Hacking Your Vagus NerveWhen the vagus nerve is regulated, the body in turn has an improved, high vagal tone, meaning that the function of the various body systems mediated by the vagus are able to perform at a higher standard. Think: things such as blood vessels, your digestive tract, blood pressure, heart rate, and more.) In addition to deep breathing exercises, there are plenty of other ways to go about stimulating the vagus nerve in order to keep your body functioning properly. Here are some additional strategies to incorporate:
Understanding Vagus ActivityNow that you understand more about your vagus nerve, its functions, and what it can accomplish, practicing hacking it when you realize you’ve become overstimulated can ultimately lead to a healthier gut and better emotional and mental health. When your nerves, and specifically the vagus nerve, are regulated and well, your risk for depression, obesity, and other serious mood disorders is dramatically lowered. Research shows that there are plenty of ways that you can hack this nerve in order to manipulate it in a way that benefits other bodily functions and systems. Using the Xen by Neuvana headphones is a great option. No matter which way you choose, the ultimate decision lies with you when it comes to finding the best way to hack your vagus nerve. Stay cognizant and connected, and everything (at least, as it pertains to your vagal nerve) will fall into place. from https://neuvanalife.com/how-to-hack-your-own-vagus-nerve/ Biohacking is usually a term used to describe using a simple shortcut method to enhance the performance of the mind and body. There are certain companies creating very innovative products for biohacking. Biohacking 101Let’s talk about simplicity and the nervous system. These are two terms that don’t seem to go together. But, what if they could? Is it possible to hack the nervous system? Let’s take a look. The nervous system is complex. It connects the mind and body. Unfortunately, our world includes living under a lot of stress. And this stress wreaks havoc on the nervous system. Many people find it difficult to balance the nervous system once it has gone out of whack. Traditional healthcare might offer a pill. But, what if we can find a more natural shortcut? This shortcut is what we could call biohacking, or hacking the nervous system. Biohacking may be a term you haven’t heard of, but certainly you’ve seen it without even knowing it. Biohacking is a term used to describe a simple shortcut method to enhance the performance of the mind and body. This is a broad definition since the subject of biohacking is constantly evolving. There are natural ways to hack the nervous system, and there are clever gadgets made by technology that can do the trick. Some companies are creating very innovative products for biohacking. One example would be Xen by Neuvana. Let’s take a look at some of these shortcuts, but first, let’s talk about the vagus nerve. The Vagus Nerve: Hack Your Nervous SystemFirst, let’s talk about the vagus nerve. Knowing about the vagus nerve can be a hack in itself. Instead of getting lost with the complexity of the nervous system, focus on this one pathway. The vagus nerve connects it all together. The vagus nerve wanders from the brain and into the organs of the neck, chest, and abdomen. It is the longest nerve in the body. It works as the body’s information superhighway. The vagus nerve sends signals from the brain to all other organs in the body. It is in constant communication with the heart, the lungs, and the gut. This nerve is responsible for regulating the body’s stress response. The vagus nerve carries a tone, or vibration. This is considered the vagal tone. A lower vagal tone possibly indicates higher levels of anxiety and depression. A higher vagal tone signifies higher levels of dopamine and serotonin. A higher tone is the goal. A mother passes her vagal tone to her child. A mother who is stressed out will have a lower vagal tone, and a mother who is calm will have a higher vagal tone. Here’s the fascinating part. The vagus nerve has the ability to be tuned. Meaning, its tone is not fixed. The vagal tone can change, even for those who tend to carry a high stress burden.. Toning the Vagus NerveThe vagus nerve can be toned through breathing, humming, singing, exercise, cold showers, and laughter. There are also certain products designed to tone the vagus nerve. Xen by Neuvana, is a new piece of technology specifically designed for this purpose. The benefits of this include better mood, improved sleep, reduced stress, and enhanced focus. The Xen headphones are simply a set of earbuds that send a calming electrical signal to the branch of the vagus nerve connected to the ear. Neurofeedback is another form of biohacking that may help the vagus nerve. This involves being hooked up to a machine that measures your brainwaves. It is designed to create new neuropathways in the brain to reduce stress and anxiety. This is a more costly method to have at home. Most people do this by appointment with a specialist. Common Biohacking Methods1. BreatheA lot of us forget to breathe. At least, we forget to breathe deeply. Remembering to take deep breaths whenever you can will hack the nervous system. This will create results quicker than you think! 2. Track your sleepSleep is underrated! Most people need eight to nine hours of sleep per night. Are you getting enough sleep? There are certain apps you can download to track your sleep. These products test the quality of your sleep. They help you monitor whether or not you’re getting enough. 3. MeditationMeditation is extremely powerful for the nervous system. Meditation can involve counting breaths, yoga, slow walks outdoors, or just simply sitting still. They say that all we need is fifteen minutes of meditation per day to make a difference! 4. Change Your DietCertain diets work better for the nervous system than others. The Keto diet is extremely popular. It’s designed to create quick results. Using probiotics in your diet is a great hack as well. Probiotics quickly begin to repopulate the gut. They say the gut is our second brain. Any diet focusing on gut health can be a great hack for the mind and body. 5. ExerciseDon’t forget about this one! Our nervous system needs us to move. Do whatever it takes. Make it fun. Try something new. Mix it up. Don’t let this one slip. Why Gadgets Come in HandyThe thing about natural biohacking methods is that they call for consistency. There is nothing wrong with consistency, but say your schedule makes it difficult to do yoga every day. This is where some of these gadgets come in handy. The Xen headphones, for example, would be great to integrate into some daily activities, such as time at the office, commuting to work, or watching TV. A device like this one could even be more powerful if paired along with one of the natural biohacking methods, such as jogging, meditation, or breath work. Neurofeedback would be great to have along with a gadget that tracks your sleep. Try tracking your sleep and doing neurofeedback once a week to track your brainwaves. Try some different combinations and see what works for you. Explore and try on what feels enjoyable. No matter where we are at in life, we can always benefit from trying on new things for the mind and body. from https://neuvanalife.com/biohacking-101-hack-your-nervous-system/ Take a moment and close your eyes. Imagine a long ribbon wrapped around your head with two threads hanging down. The threads flank down your neck on the right and left side. One thread twists down touching your throat, past the heart, and stops at your belly button. The other thread wanders down the neck and connects to the stomach. That ribbon is called your vagus nerve, the largest, and some experts say, the most important nerve in your body. The vagus nerve is an intricate network of ganglia that begins in the brainstem. Literally, the nerve comes right out of the brain stem and travels through the esophagus, into the chest, the heart, and stomach organs then back up the chest, through the throat and into the brainstem. Has anyone ever told you to “trust your gut?” What they’re actually telling you to do is “trust the vagus nerve.” It’s the main source of communication between your brain and your stomach, sending and receiving important parasympathetic information for the autonomic nervous system. Cranial nerves are pathways that extend from the central nervous system (CNS), connecting the brain to the major systems governing our bodies. The vagus nerve is the 10th cranial nerve out of 12. The name comes from the Latin word, “vagor,” it means, “to wander.” It was given this name because of the great mystery behind the massive nerve. It is nearly impossible to completely track, branching and splintering throughout the human torso. There is very little information we know about the vagus nerve, but the information we do have may be the key to well being and improved health. Clinical research shows that stimulation to the vagus nerve has positive effects to medical conditions affected by stress, such as:
What is the Vagus Nerve?The medulla oblongata is centered in the brainstem, which uses the vagus nerve to supply a vast network of organs in the head, neck, chest, and abdomen. The medulla is the respiratory control center, it sends signals to the diaphragm, larynx, and pharynx which are the muscles for respiration. Breathe deep, and exhale. The sense of calm and composure is your parasympathetic nervous system (PNS) at work. The PNS is one half of the Autonomic Nervous System (ANS), the other half is the Sympathetic Nervous System (SNS). They work in opposition. In moments of severe sudden stress, the SNS kicks in stimulating adrenal glands to release hormones, this is the “fight-or-flight” mechanism. This increases the rate of your heartbeat, breathing, and blood pressure; which is great if you are in a sticky situation. The PNS works in the opposite way. It is known more as the “chill-out” mechanism, which releases hormones like cortisol that slow the heart rate, control respiratory rates, and cause a feeling of calm and tranquility. That’s why when you’re upset you should breathe. Take deep breaths. Stimulate the vagus nerve to release those good feelings. What Does the Vagus Nerve Control?
Vagus Nerve StimulationDr. Gerard Rogler of the University Hospital Zurich claims, “vagus nerve stimulation is a medical treatment that is routinely used in the treatment of epilepsy and other neurological conditions.” He speaks of an open study conducted by Dr. Harold Sakheim from the New York State Psychiatric Institute testing the application of VNS on participants who show clinical depressive disorder. As a prerequisite subjects display aversions to medications and traditional treatments. Of the 60 participants, 37% displayed significant improvement. As of today the FDA has approved Vagus stimulation as a treatment for severe depression. Rogler goes on to say, “VNS studies are not just clinically, but also scientifically, informative regarding the role of the vagus nerve in health and disease.” Besides invasive surgeries to implant electrodes, there are several ways to induce the biochemical and bioelectrical responses that are otherwise controlled by the vagus nerve.
Recent studies have shown that stimulating vagal activity can improve mood, sleep, digestive health, and strengthen the immune system. In the early days of VNS testing there was only one way of delivering the electronic stimulus to the vagus nerve. An invasive procedure placing a surgically implanted electronic device under the skin. A thin wire was then threaded from the device and connected to the left vagus nerve. When the device is triggered it sends a signal along the nerve to the brainstem, which then sends signals to specific areas of the brain. Recently, there have been advances in VNS by attaching clips to the ear and delivering electronic impulses. A new product released in 2020 uses the technology of sending electric impulses to the vagus nerve while relaxing, and listening to music. Xen by Nuevana is a wellness product that can elevate your mood, improve sleep, enhance focus, and reduce stress by gently stimulating your vagus nerve. Xen’s headphones attach to Xen, a compact device that connects with smartphones and tablets to deliver a soothing signal to your vagus nerve as you listen to your favorite music. Xen connects with all major music streaming services like Apple Music, Spotify, and Pandora. As knowledge of the human body grows alongside the advancement of technology, humans have additional resources now more than ever to take control of their physiology. Never before have we known so much, yet still have more to find. The more information discovered about the vagus nerve can mean finding ways to help manage pains, inflammation, and sadness, and hold the key to well being. from https://neuvanalife.com/vagus-nerve-what-is-it-and-why-is-it-the-key-to-well-being/ The comfort zone. The intangible, psychological boundaries you develop as you go through life. As long as you function within the confined comfort zone, life is good and dandy. All of your experiences will continue to be safe and comfortable, causing little to no worry. But, when you’re pushed outside of your comfort zone, it can generate a lot of stress and uncomfortableness. Take making your daily cup of coffee in the morning for example. Imagine the steps you take to complete your morning cup of joe. Now think about getting a call to be the lead in a play. Really mentally put yourself out of your comfort zone and imagine having to go through with the lead role and what that experience would look like to you. Feeling a little uncomfortable? According to The National Institute of Mental Health, public speaking anxiety affects 73% of the U.S. population. And depending on whether you regularly act in plays in front of an audience full of people, it would probably be uncomfortable for most of us. Whereas making your daily cup of coffee makes you feel safe. It’s something you’ve done daily and have been comfortable doing for quite some time now. But- is this type of stress that pushes you outside of your comfort zone a bad thing? What is Eustress?Did you know that there are forms of negative stress and positive stress? Eustress is positive stress. And we’ve all experienced it – these stressors can include pushing yourself out of your comfort zone, new experiences, or motivating you to reach certain goals. Healthline describes eustress as positively affecting you in these 3 ways:
Benefits Of Pushing Yourself Out of Your Comfort ZoneMost of us have experienced being pushed out of our comfort zone. From asking our first crush out on a date to asking for a raise or even giving a big presentation. It can feel stressful and there’s no way around it. However, if you stay in your comfort zone, nothing changes, you don’t make room for self-growth, and you won’t be pushed to challenge yourself. Pushing yourself out of your comfort zone is an opportunity that all of us have and few of us take. Here’s a look at some benefits we’ve found to be true of pushing yourself out of your comfort zone:
How Xen Can Help Push You Outside of Your Comfort ZoneWe’ve established that being pushed out of your comfort zone can cause stress, anxiety, maybe even sleepless nights. While it may be difficult to do, pushing yourself out of your comfort zone is vital to self-growth. Xen by Neuvana is here to help you through it. Xen by Neuvana works by sending gentle electrical signals via patented earbuds to a targeted branch of the vagus nerve in the ear. As a response, our body, brain, and nervous system work together, using neuroscience to literally “calm your nerves.” Research shows that Vagus Nerve Stimulation (VNS) may improve sleep, reduce stress, boost mood, and even enhance your focus. By using Xen to stimulate your vagus nerve, you may make it easier physically, mentally, and emotionally to push yourself out of your comfort zone. Other related Neuvana blogs:–https://neuvanalife.com/dealing-with-the-stress-of-uncertainty/ from https://neuvanalife.com/challenging-your-comfort-zone/ With this month marking the 71st Mental Health Month in the United States, we’re looking forward to discussing some ways to improve your mental health you might never have considered. One of these methods is vagus nerve stimulation. Today, we’re going to share how to stimulate your vagus nerve from home. Before we get to that, we also want to share some of the statistics Mental Health America shares surrounding mental health in the United States:
These statistics highlight the importance of mental health care and doing whatever we can to care for our mental well-being. And one of the increasingly common ways to promote better mental health in adults is with vagus nerve stimulation. What is the vagus nerve?The vagus is the 10th cranial nerve and it’s also called “CN X.” Vagus is the Latin term for “wandering,” and the vagus nerve wanders its way throughout most of the body’s major systems. It’s also the longest nerve in the autonomic system, and it extends from your brainstem to your digestive system. It helps share information and feedback within your body to help regulate bodily functions like sweating, blood pressure, digestion, and speaking. The management and processing of emotions also happens via the vagus nerve between the heart, gut and brain. This explains why we have a strong gut reaction to intense mental and emotional states. It also explains why the vagus nerve and vagal tone are so closely associated with mental health. In fact, researchers are discovering that the vagus nerve has a significant impact on the symptoms of a variety of disorders. Evidence shows that stimulating and strengthening the vagus nerve, a process called vagus nerve stimulation (VNS), can reduce the symptoms associated with depression and the effects of anxiety. What is vagal tone?Vagal tone refers to the strength and activity of your vagus nerve. Generally speaking, the more active and more “toned” your vagus nerve is, the better. Research shows that when stimulated, the vagus nerve can help with, among other things, mood, calmness, digestion, and sexual arousal. According to Dr. Mladen Golubic, MD, the Medical Director of the Cleveland Clinic: “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.” As you increase your vagal tone, you help activate your parasympathetic nervous system which has a profound impact on your body’s ability to relax and recover from stress. And for those who are looking for ways to improve their mental health, this is critical. A balanced nervous system is an important component of your overall well-being. In this blog, we discuss the sympathetic and parasympathetic nervous systems. We also share some tips to help keep your autonomic nervous system in check. Measuring your vagal toneSoon we’re going to discuss how to stimulate your vagus nerve. But first, let’s discuss how you can measure your vagal tone to begin with. It turns out, there are a few different ways of doing this. Most of them involve heart rate variability or HRV. Heart rate variabilityHeart rate variability refers to the variability of time between each heart beat. Because your autonomic nervous system controls this biological factor, it links closely with vagal activity. A healthy human heart doesn’t beat on an exact pattern. The time between each beat should be different, and the more variation there is, the better. Plenty of studies have been done about HRV, and the research shows that a higher HRV is associated with a lower risk of sudden cardiac death, as well as improved psychological well-being and emotion regulation. When you increase vagal activity, you also increase heart rate variability. But how can this be done? Even more importantly, how can this be done from home? Vagus nerve stimulation at homeThere’s an accessible and effective way to increase overall wellness, calmness, balance, and rejuvenation through vagus nerve stimulation from home. Meet Xen by Neuvana! This is a form of auricular (ear-based) vagus nerve stimulation that is shown to be a safe and effective method of neurostimulation. Auricular VNS falls under the transcutaneous VNS (tVNS) category. It delivers electrical stimulation to the auricular branch of the vagus nerve (ABVN). The ABVN is the only peripheral branch of the vagus nerve which makes for an easily accessible target within the human ear. That’s right—there’s no need for invasive methods used to stimulate the vagus nerve. It’s done through your ears with this technology! Xen by Neuvana Headphones connect to a handheld device that generates a mild electrical current to stimulate the vagus nerve. The vagus nerve is stimulated just by placing the headphones in your ears and controlling the technology from an app on your phone. The stimulation sends messages to the brain to generate calming sensations in the body. Xen by NeuvanaXen headphones allow you to experience the benefits of vagus nerve stimulation in an attainable, non-invasive way. The headphones can help you manage anxious feelings, allow your body to recover quicker from stress, and help you get a better night’s sleep—each of which is important for improving your overall mental health. This compact, portable, and rechargeable technology can be used just about anywhere. Using Xen by Neuvana HeadphonesReady to start experiencing the benefits of vagus nerve stimulation for yourself? We suggest starting with 15-minute sessions twice a day. Then, as you become more accustomed to the product, you may gradually increase the time up to 25 minutes per session. Remember, Xen can create a state of deep relaxation for users. That means you shouldn’t engage in any activity that can put you or others at risk of injury while using Xen and for thirty minutes after use. This includes driving a car and operating heavy machinery. Do you have other questions about Xen by Neuvana or vagus nerve stimulation? Be sure to have a look at our FAQ page where we cover what it feels like to use Xen headphones, when to use Xen by Neuvana, and more useful information. If you’re ready to see what vagus nerve stimulation can do for you, shop the Xen by Neuvana collection here. Did you enjoy this post? You won’t want to miss these either: People Who Can Benefit from Wearing Neuvana Stress-Reducing Earbuds Stress Relieving Benefits of Xen Establishing a Mindful Morning Routine from https://neuvanalife.com/how-to-stimulate-your-vagus-nerve-for-improved-mental-health/ Anxiety affects 40 million U.S. adults annually. That makes up about 18% of the population. All of whom may benefit from a strengthened vagal tone. During a 2015 study, half of the participants were assigned to an experimental group that exposed them to meditation. The meditation practice was expected to generate positive emotions. The other half of the participants were assigned to a wait-list control group. Researchers concluded that the increase in positive emotions strengthened the vagal tone of that group of participants. “Results suggest that positive emotions, positive social connections, and physical health influence one another in a self-sustaining upward-spiral dynamic.” (McLaughlin, Rith-Najarian, Dirks, and Sheridan, 2015). What is a Vagal Tone?Vagal tone refers to how strong your vagus nerve is. The vagus nerve consists of a pair of cranial nerves that are responsible for your parasympathetic (involuntary) functioning. The vagus nerve is the longest nerve in the human body stemming from the brain to the abdomen. The vagus nerve helps control and regulate many functions in your body, including your immune system, digestion, and heart rate. High vs. Low Vagal ToneMany people think high stress equals a high vagal tone. However, this is not correct in how vagal tone is measured. Typically, a high vagal tone is associated with happiness, contentment, bodily homeostasis, and overall psychological balance. Whereas a low vagal tone is associated with stress, feelings of depression, and difficulty focusing. Low vagal tone has also been found to express poor emotional and attentional regulation. Since your vagus nerve is responsible for breathing and heart rate, your vagal tone is measured by taking your heart rate with an electrocardiogram and measuring your breathing rate as well. Depending on those measurements, you either have a high or low vagal tone, which can provide doctors and researchers with a lot of information on your overall health. Why Does the Vagal Tone Need to Be Strengthened?Now you know, the stronger your vagal tone, the higher your vagal tone measurements will be. That’s why mastering the art of strengthening your vagal tone is so important. When you work on strengthening your vagal tone, you are working on the key to your overall wellness and well-being. And it takes practice, dedication, and effort to strengthen your vagal tone. How You Can Strengthen Your Vagal ToneFocus On Your BreathingYour vagus nerve regulates the connection between your breathing and heart rates. When your heart rate is high, your body becomes stressed and reacts by quickening your breathing and making your mind and body believe there is a potential threat. Focusing on taking slow, deep breaths can help force your body into relaxation and slow your breathing and heart rates. Eat HealthyOf the many functions of your vagus nerve, the nerve connects your gut and brain health, along with the regulation of digestion in the body. Additionally, your vagus nerve is extremely important to your overall gut makeup, including microbiota and neurotransmitters that live within. Feeding your body and brain healthy foods can help strengthen your vagal tone by smoothing out digestion and giving your body necessary healthy energy. Exposure to ColdStudies have shown that being exposed to cold temperatures can help increase your vagal tone by activating the vagus nerve. Because the cold slows your sympathetic nervous system, it can relieve stress in the mind and body. Lowering your “fight or flight” stress response can lead to a slower breathing and heart rate. Cold showers or a cold compress are ways you can incorporate exposure to cold in your every day. Vagus Nerve Stimulation with Xen by NeuvanaThe most effective way to strengthen your vagal tone is to stimulate your vagus nerve. Xen by Neuvana is an electronic wellness device that sends a gentle, calming electrical signal via patented earbuds, targeting a branch of the vagus nerve in the ear. This revolutionary product uses vagus nerve stimulation to leverage how the brain, body, and nervous system work together to strengthen your vagal tone and improve your overall wellness. Vagus nerve stimulation has been studied for decades and researchers have found that a number of health benefits can result from it, including better sleep, less stress, more tranquility, a brighter mood, enhanced focus, and reduced negative cravings. Sources: https://www.ncbi.nlm.nih.gov/pubmed/24156380 Other Neuvana related blogs: –https://neuvanalife.com/stress-relieving-benefits-of-xen/ from https://neuvanalife.com/mastering-the-art-of-strengthening-your-vagal-tone/ Today we’re sharing with you our favorite tips to biohack your life and eliminate unwanted stress. And they couldn’t come at a better time! During these days of unprecedented events, lots of people are experiencing not only more stress, but new kinds of stress every day. Mental Health MonthThis month also marks the 71st Mental Health Month, as observed by Mental Health America. We all face challenges that can impact our mental health, and 1 in 5 of us will experience a mental illness during our lifetime. The events of the last couple of months have shined a particularly bright light on the importance of taking care of our mental health. During a time when our physical health is at the forefront of our minds, our mental health needs to be treated with the same care. In fact, many of us are feeling like our mental performance and health is suffering due to stress. Before we discuss what we can do to manage our stress levels, we’ll explore exactly what stress is. Understanding StressWhen you hear the term stress, you might associate it with something like how you feel being under a tight deadline or when you’re stuck in traffic. This is known as acute stress which we’ll discuss, but we’ll also share the other types of stress and how they can affect you. Acute stressThe most common form of stress is acute stress. Reactive thinking to a perceived threat (including a specific phobia like spiders or clowns) usually causes it. This perceived threat can be either physical, emotional, or psychological. Acute stress can be associated with varying forms of emotional and physical distress. These include physical symptoms like stomach problems, headaches, and an increased heart rate. Episodic acute stressPeople who experience frequent bouts of acute stress could be diagnosed with episodic acute stress disorder. The extended frequent over-arousal or extended hyper-arousal of your nervous system can lead to ongoing physical and emotional anguish. Episodic acute stress is also associated with more obvious or serious physical and mental symptoms. These include extreme emotional distress, high blood pressure, irritable bowel syndrome (IBS), and even immune system compromise. Chronic stressChronic stress is the type of stress that lasts over time, and it can lead to irreversible physical and mental damage if left untreated. This can include impaired cognitive performance, heart disease, and many other serious side effects. Things like negative childhood experiences or a traumatic event later in life could cause chronic stress. A certain level of stress is inevitable in life. But if left unmanaged, it can have dangerous side effects on not only our mental health, but our physical health, as well. While we shared that 1 in 5 people will experience a mental illness during their lifetime, the American Psychological Association shares another startling statistic: “more than three-quarters of adults report physical or emotional symptoms of stress, such as headache, feeling tired or changes in sleeping habits.” Many people are experiencing more stress than usual as they struggle to cope during this global pandemic. For tips on navigating emotional hardship, have a look at this blog post. Meet BiohackingHow can you counteract the effects of stress, improve sleep quality, boost your mood, and improve your overall health? Many people turn to biohacking. You might also hear of biohacking as DIY biology. These terms refer to the ways you can “manipulate” your brain and body to perform at its best. It’s important to remember that effective biohacking is different for everyone. What works for one person won’t necessarily work for the next. Though it requires some level of self-experimentation and patience, it’s worth the effort. There are also some virtually effortless ways to biohack your life and reduce unwanted stress. We’ll get to those in a bit. Our Top Tips to Biohack Your Life & Eliminate Unwanted StressIn addition to eliminating unwanted stress, many of these biohacks have additional health and wellness benefits. Blue light blockingYou may have noticed your sleep quality decreases as your stress levels increase. It can also become increasingly difficult to get a good sleep if you’re experiencing frequent or extreme stress. Luckily, there are biohacks meant to improve your quality of sleep. At the same time, they help to ensure you’re well-equipped to manage stress. One such biohack that can improve sleep quality AND stress levels is called blue light blocking. Blue light blocking glasses filter out the blue and green wavelength color spectrum from both artificial and natural light. They’re meant to be worn while looking at screens or under artificial light, particularly at night. In addition to protecting eye health, blue light blocking glasses may also improve your sleep quality and your circadian rhythm. Intermittent fastingIntermittent fasting isn’t a new concept, but it’s experiencing a recent surge in popularity. The benefits of intermittent fasting are said to be vast. They range from everything from fat and weight loss to increased energy and lower blood sugar levels. It can also promote mental clarity and cognitive function, both of which play powerful roles in reducing or managing stress levels. When our mind is free of clutter, we’re better able to concentrate, focus, and even cope with stressors. Specific plans vary, but intermittent fasting entails limiting the hours of the day (or the days of the week) that you consume food. The three common methods are known as alternate-day fasting, periodic fasting, and daily time-restricted feeding. Alternate-day fasting: Simply put, this type of intermittent fasting involves eating what you want one day, fasting the next, and so on. Periodic fasting: This type of fasting can mean not eating for one or two whole days, and eating normally the following days of the week. Daily time-restricted feeding: This fasting method is the most common in today’s world. A common example is what’s known as 16:8 fasting. It means fasting for 16 hours of the day and eating normally for the other eight. Another biohacking advantage of this type of fasting is that it’s said to leverage circadian rhythms. Bulletproof coffeeDave Asprey is the Father of Biohacking. On his blog, he shares how certain hacks, including mindfulness, breathwork, and light therapy can increase cognitive function, reduce stress, lose fat, and increase productivity. He’s also the creator of Bulletproof Coffee. This is a recipe he developed with a unique blend of coffee mixed with healthy butter and Medium Chain Triglycerides (MCT) oil. In addition to the energy-boost and other positive effects of caffeine, many people credit Bulletproof Coffee with increased mental clarity and alertness. According to Asprey, “The core definition (of biohacking) is changing the art and science of the environment around you and inside of you so that you have full control of your biology.” And when it comes to maximizing your own body’s ability to control and manage stress, stimulating the Vagus nerve can’t be overlooked. The Vagus nerveThe Vagus nerve is the longest nerve of the autonomic nervous system. The autonomic nervous system or ANS is the system that regulates a variety of body processes that take place without conscious effort. This nerve’s strength is called “vagal tone.” When vagal tone is low, it links to chronic health conditions, mood problems, inflammation, and even mental health issues. We know there’s a lot more to discuss about the nervous system and the Vagus nerve. Want to dive deeper on the topic? Have a look at this post. Benefits of Vagus nerve stimulation (VNS)Researchers are discovering the Vagus nerve has a powerful impact on improving the symptoms of a variety of disorders. In fact, evidence shows stimulating and strengthening the vagus nerve can reduce the symptoms associated with depression and the effects of anxiety. Remember how we mentioned there’s a virtually effortless biohacking method to reduce stress levels? Ear-based vagus nerve stimulation is a form of transcutaneous VNS (tVNS). It has been successfully studied in numerous individuals for a variety of purposes. These include improving mood, sleep, focus and cognition, and athletic performance recovery. That’s why stimulating the Vagus nerve is one of our top tips to biohack your life and reduce unwanted stress. In the past, effectively stimulating the Vagus nerve required more invasive measures. But today, it’s easier and more accessible than ever thanks to Xen by Neuvana technology. Interested in learning more about stimulating the Vagus nerve? Take a look at this video on vagus nerve stimulation. Xen by NeuvanaXen is a wellness technology designed to gently deliver electrical signals through specialized earbuds to your Vagus nerve. Vagus nerve stimulation sends a message to the brain to generate calming sensations in the body. This helps to promote a more relaxed state. This technology may also make stress more manageable. At the same time, it can help your body recover from stressful events. It could also make you feel less anxious and while helping your body cope with the effects of stress. An app on your phone controls a handheld device that connects to the Xen by Neuvana Headphones. The device then generates an electrical current to stimulate the vagus nerve. It’s “virtually effortless” because it can all be done while you’re listening to music or sounds and going about your day. Do you have more questions about biohacking vagus nerve stimulation and Xen by Neuvana technology? Visit our FAQ page where we cover what it feels like to use Xen headphones when to use this technology, and much more. Shop the entire Xen by Neuvana collection here. If you enjoyed this post, you won’t want to miss these either: People Who Can Benefit from Wearing Neuvana Stress-Reducing Earbuds Stress Relieving Benefits of Xen The Science of Growing New Brain Cells from https://neuvanalife.com/our-top-tips-to-biohack-your-life-eliminate-unwanted-stress/ With everything going on in the world right now, it’s hard not to be emotionally affected. Experiencing emotional hardship is expected during this historical pandemic. That being said, it’s becoming increasingly difficult to manage our emotions on the daily. “Staying positive” is proving to be much easier said than done. But, there is good news. We can learn to manage our emotions whenever we hit emotional turbulence. Keep reading to understand how the brain processes emotion and ways you can learn to navigate through your negative emotions. How Does the Brain Process Emotions?The first step in navigating emotional hardship is understanding how the brain processes emotion. The brain is so complex. It’s the central processor in the body, responsible for all human functioning. When you are exposed to information, the brain takes it in, and outputs a correct response based on the information received. Imagine loving the smell of bonfires. When you breathe in the bonfire smell, the information is sent to your brain. As your brain processes it, your brain deems the smell as pleasant to you, and you may experience enjoyment. Researchers are now finding that there are specific neurons in the brain that are responsible for the emotional associations you have. The neurons group situations directly into pleasant or unpleasant associations, then trigger you to react accordingly. Steps to Take When Navigating Emotional HardshipAwareness of Your Emotional HardshipA fluctuation in our emotions is a normal part of life. Learning to manage them by first becoming aware of them can be extremely helpful in the process. When you feel an emotion, stop and think about it logically. Think of this process as peeling back the layers of an onion. The first layer is the surface level of emotion. Maybe you react to a situation with anger. The second layer, ask yourself what emotion are you feeling and if it’s something deeper than the surface level emotion. Maybe that anger you reacted with is really sadness. The third layer of the onion is asking yourself why you’re feeling that way. This process can help you become better aware of your emotions and what is really going on. Practice Self-CompassionThe key to navigating emotional hardship is to allow your emotions to come up. Give yourself permission to feel however you want and accept them with self-compassion. It’s okay to be emotionally affected by the pandemic. Any emotion that comes up throughout the day, feel it, let it pass, and be accepting of it. After all, we are all human and our emotions feel very real. Focus On Your RelationshipsNurturing important relationships during this time of emotional hardship can not only help you improve the relationship overall, but get you out of your head. Human connection can be the best cure for a bad mood. Turning to family and friends for support can give you a sense of belonging and emotional connection. We are all in this together, don’t forget to reach out to family and friends if you need to talk or need a good laugh during the day. Additionally, don’t be afraid to distance yourself from relationships that take too much out of you emotionally right now. How Xen Uses Vagus Nerve Stimulation (VNS) to Navigate Emotional HardshipXen is a wellness resource that stimulates your vagus nerve, which may provide your mind and body with numerous health benefits. Xen may help you get better sleep, stress less, acquire more tranquility, enhance your focus, reduce negative cravings, and last but not least, Xen may promote a brighter mood. Xen by Neuvana may increase positive thinking to improve your mood and sense of well-being during this time. Many people who use Xen for just one week at 15 minutes twice a day have been seeing a difference in their overall wellness. With the Neuvana App, Xen users are able to customize their sessions, choose waveforms, and adjust the intensity to find what works best for them. Plus, Xen syncs to your music streaming apps to help the Xen user reach even deeper relaxation by listening to their favorite music or sounds. By leveraging how the brain, body, and nervous system work together, Xen by Neuvana can create happier, healthier, and more balanced lives. It Will PassRemember, it will pass. Your emotional hardship along with this pandemic will pass. Know that the emotional turbulence you’re experiencing will not be permanent and you will get through all of this. There is a lot of news information that can, understandably, bring you down and tank your outlook on these difficult situations. However, remember that there is only so much that we can control. Do what you can for yourself and your loved ones. We all know the CDC’s social distancing guidelines by now, so do your best to follow them and minimize your exposure to news and COVID-19 updates if you notice it bringing you down. Allowing yourself to be drawn into the endless news-loop can negatively affect your emotional and physical health. This will run its course and you’ll be stronger because of it. Try to focus on staying positive, healthy, and safe. Other Neuvana related blogs: –https://neuvanalife.com/10-hacks-for-anxiety-and-stress-relief/ from https://neuvanalife.com/navigating-emotional-hardship/ Have you ever gone to sleep when you were tired and got to sleep until your body naturally woke you up? No alarm clocks, no need to be up for this or that, just natural sleep on your biological clock. It feels completely different. When you wake up to blaring alarm clocks before the sun comes up, you sometimes wake up feeling groggy, exhausted, and wishing for more sleep. When you go to sleep and wake up naturally, you feel relaxed, refreshed, and happier because of it. Your body’s internal clock makes you sleepy at nighttime, awake in the morning, and it is what generates physical and mental behaviors that follow. Those behaviors are called your circadian rhythm. And unlike your alarm clock, you can’t “snooze” your circadian rhythm. How Does Your Body Comprehend Lightness?Every organism has a biological clock. Your biological clock is controlled by nerve cells in your hypothalamus that are connected to cells that can sense light and dark. Once the cells sense light, they produce cortisol and other chemicals that wake you up and kickstart your memory, alertness, and concentration. On the contrary, when it’s dark, your pineal gland produces melatonin, therefore making you feel tired and preparing your body and mind for sleep. What About Sleep Supplements?Circadian rhythms affect numerous functions in your body. They can affect your quality of sleep, sleep schedule, hormone production, eating habits, your immune system, and more. But what happens when you throw a sleep supplement into the mix? Some of the top sleep aid supplements include: MelatoninMelatonin is your body’s response to darkness. When it is dark, your brain produces melatonin, which lets the rest of your body know it’s time for sleep and gives you that tired feeling. Many people take a melatonin supplement to “naturally” increase the amount of the chemical in their brains. Lavender essential oilsAccording to Dr. Michael Breus, PhD, “Lavender interacts with the neurotransmitter GABA to help quiet the brain and nervous system activity, reducing agitation, anger, aggression, and restlessness.” MagnesiumLow magnesium may be a possible culprit in sleep issues. In fact, studies suggest that 75% of Americans are deficient in magnesium. While sleep supplements are popular and may be said to be natural, it doesn’t mean they’re safe! They are unregulated by the FDA and can be harmful for some people, as they can have many (sometimes unknown) side effects. It’s also important to remember that supplements will not help you optimize your circadian rhythm and improve sleep patterns naturally. They also cannot cure sleep problems you may be experiencing. Therefore, it’s better to turn to behaviors and actions you can take to improve your sleep patterns! 10 Ways to Improve Your Circadian Rhythm
Other related Neuvana blogs: –https://neuvanalife.com/importance-of-balance-in-the-nervous-system/ from https://neuvanalife.com/understanding-your-circadian-rhythm-for-better-sleep/ |
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