Vagus nerve exercises

[Figbar]

Does anyone have a good site for vagus nerve exercises?

Thank you

[CDreamer]

I like the breathing exercises from James Nesbit’s book Breath described here as they have collaborated youtu.be/CdPpV32cM0I(Not working as expected?)

Best exercises I’ve found -

Meditation exercises

Yoga

Humming, chanting or singing (SingsaLot may respond as they are the expert & has posted on vagus nerve breath work I believe)

Cold water immersion - I use 19 sec cold shower at the end of my shower these days

Daily practice of Mindfulness.

EFT or Tapping - plenty all over the internet.

I’m sure others will also respond.

[Figbar in reply to CDreamer]

Thank you so much!

[manabouttown in reply to CDreamer]

A cold handheld shower immediately after your warm shower does help.Start with your legs ,then your arms ,go on to your chest and back and finally your face and head.

[Figbar in reply to manabouttown]

Several have posted about finishing with a cold shower. I am fascinated by that … and a bit scared! I love a warm shower BUT I hate a- fib more so I will be doing this too!I hope it’s ok to start with not “ice cube” cold first! Yikes!!

[manabouttown in reply to Figbar]

Just start with your feet and progress slowly over the next few days to a full cold shower.It really does stimulate the vagus nerve.

[Figbar in reply to manabouttown]

Thanks for the advice!

[Moonriver in reply to manabouttown]

Have you used the cold water to stop an abfib? I read somewhere that drinking iced water started an attack!

[Padayn01 in reply to CDreamer]

Is 19sec the recommended amount or is that how long you can only stay in a cold shower would it make it easier if you had the cold shower at the start?

[CDreamer in reply to Padayn01]

That was typo 10 sec is enough but always after not before warm or alternate 20secs -warm 10 sec cold. Doesn’t have to be ice cold just cold enough to give your body that slight brrrr…..shock.

I now avoid hot showers completely, Luke warm yes & found my hair & skin are much better condition. I also avoid shower products as much as possible as they also dry skin and am very picky about what I use.

[Izzle]

About 3 months ago I started 'exercise snacking' as promoted by Michael Mosley. Just 9 minutes twice daily. I'm a very regular AF sufferer, like every few weeks and lasting an average of 5.1/2 days. Since starting these exercises my recovery time now averages 3.1/2 days. Whoopee.

I'm not sure if the benefits are from improved fitness or putting in some work on the stomach area. Probably a bit of both.

[Figbar in reply to Izzle]

I must look into this.So happy for your improvement!

Thank you

[Izzle in reply to Figbar]

Here's a link, copy and paste it.

bath.ac.uk/publications/exe...

When in PAF I'm able to do between 80-90% of what I achieve when in NSR.

[manabouttown in reply to Izzle]

What's exercise snacking?

[CDreamer in reply to manabouttown]

When instead of going all out and exercising for 30-60 mins all out, you break it down into small sections so that you get good rest and recovery intervals. The simile comes from instead of having a large meal your have 2-3 snacks with intervals in between instead.

Both exercise and food snacking protocols work really well when you have AF.

[Ducky2003 in reply to Izzle]

Snacking as exercise....... I'm in 😁.

[Izzle in reply to Ducky2003]

I've put a link on Figbar's reply above.

[Ducky2003 in reply to Izzle]

Thank you but I was hoping it was actual snacking 😁.

[CDreamer in reply to Ducky2003]

😂😂😂🤚

[Izzle in reply to Ducky2003]

Sorry. This is where you work off some of that chocolate, naughty girl .

[Ducky2003 in reply to Izzle]

Thankfully, I don't have a penchant for the brown stuff but happy to try bench pressing a Gregg's sausage roll.😁.

[Izzle in reply to Ducky2003]

I knew were a naughty girl, but I would do a SR and the choc.

[Ducky2003 in reply to Izzle]

😁

[seasicksurf]

...might be a bit over the top for most, but you may check out Wim Hof (youtube) and his VERY intense breathing exercises and cold exposure methods (not for everyone that's for sure). He's quite the cult hero. I had PAF for years and during a 6-month span a few years ago where I did his breathing exercises and cold shower therapy daily--I didn't have any episodes. Coincidence? I don't know.

[CDreamer in reply to seasicksurf]

James Nesbit experimented with his methods for his book - Breath. Bit too intense for me at my age, I prefer the Patrick McKeown methods.

[Izzle in reply to seasicksurf]

Just tried one of his Youtube vids. I might try and build it into my yoga routine. Being an retired engineer I just had to monitor my %O2 and was surprised how low it went and thought I'd only do a one minute breath hold. Thanks for the tip.

[DutchCloud in reply to seasicksurf]

Hi, yes his methods works! Wim Hof (Dutch) was just last evening on television to tell that he starts a BBC serie about his method. But always be careful to adopt his method especially in case of the heart; he worked years to realize this method. The easiest way to adjust to cold showers or swimming start with just get used to colder temperatures like for instance wearing shorts/t-shirts in the winter; it’s called cold therapy and a Dutch university did some research; good for lowering BP etc..

[Figbar in reply to DutchCloud]

Do you feel his methods are not suitable for those of us with A- fib?My son has used his methods to increase lung capacity for sports. My son was uncertain if I use utilize it.

Thanks

[DutchCloud]

Hi , can’t tell, his methods are more for another way of breathing. A lot of therapists are using some kind of breath methods to relax; mindfulness, stressmanagement, anxiety/panic courses etc. For increasing lung capacity it’s useful but in general it’s more healthy to slowdown breath. In casu Afib it’s useful to learn more deeply breathing but not necessary Wim Hof method…good luck!

[Figbar in reply to DutchCloud]

Thank you!