"Our physiological state, the way our body feels, influences how we interact with the world. So when our body is calm we are much more accessible, more accepting, flexible, compassionate...and when our body shifts into a state of defense we are reactive, defensive, critical and often we are upset with ourselves. So, if we if have this system that is literally wired into us to be accessible and safe, why don't we use it?"
- Dr. Stephen Porges, on his Polyvagal Theory and understanding the nervous system.
Training with the Danaher Method means training the nervous system, both by stressing the system (high intensity exercise), calming the system (breathwork and self-myofascial release) and managing the transition between each state, Sympathetic, or fight/flight, and Parasympathetic state, or rest/digest.
Myofascial release, soft tissue therapy that focuses on releasing tension and restriction in the connection tissue, can support nervous system regulation as can other techniques like breathing and humming.
Below are a few foundational TDM exercises to support nervous system regulation. You can practice these strategies on your own, in a 1:1 session, in an online classes or in one of our Brooklyn group classes .
1. Self-Myofascial Release - for your Head, Neck & Jaw...
Self-myofascial Release (SMR) is a form of tool assisted, self-massage that is used to release muscle tension, improve flexibility and boost movement efficiency. SMR can be done with a variety of tools such as foam rollers, gua sha stones, tennis and trigger point balls.
Thinking about SMR for the nervous system, one of the best places to start is the head, neck and jaw. The vagus nerve originates in the brain stem and travels through the face, neck, lungs, heart, diaphragm and abdomen, including the stomach, spleen, intestines, colon, liver, and kidneys (1). The vagus nerve is intricately connected to mood, immune response, digestion, and heart rate (2). This pathway thru the face and jaw makes SMR in this area effective at stimulating the vagus nerve.
On top of this, in New York, dentists have reported that 70-80% of their patients are teeth grinders compared to 10% nationally3. So if you're in a large city or constantly surrounded by stimuli like loud cars, public transportation or construction you may hold more tension in the head, neck and jaw.
How to release tension here? 90 seconds with a fascia ball at the masseter muscle is a good start. Do this lying down or with the ball on a table and your cheek resting on top. One of the most popular classes in the library is the Headache Relief class and for good reason. Check out the class to release tension thru the jaw, neck and shoulders.
Hum
Humming is a simple activity with major health benefits. A study by the National Library of Medicine 4 found that humming can help enhance the parasympathetic nervous system and slow down sympathetic activation. Exercise and sleep also do this but since humming generates the least amount of stress on the body it’s particularly effective at stress busting. At TDM you’ll often find us humming, sighing and practicing "lion's breaths" in which, on exhale, you open your mouth, stick out your tongue and make a big sigh. All of these strategies enhance the parasympathetic response. Because your vagus nerve runs through both the larynx and pharynx in your throat, humming creates a vibration that stimulates your vagus nerve and can help you move out of "flight or flight" response.
Routine Exercise
Consistency is more important than how much or how long. Pick a form of exercise you can stick to and commit be consistency for 2 week. It can be a specific online class that you’ll repeat or commit to run outside a few times a week. For me, it's the 12 Min Challenging Core class in the digital class library (no props needed) and running 2x week. Stick to what you know you'll actually do to bring routine and consistency into your week.
Resources:
Class bookings open 2 weeks in advance
**check the latest schedule for holiday week updates**
Sources:
Vince, Gaia. “Hacking the Nervous System to Heal the Body.” Discover Magazine, May 2015
Breit, Sigrid, et al. ‘Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders’, Frontiers in Psychiatry, 13 March 2018.
The Cut: 'How My Dentist Taught Me that I am a New Yorker' https://www.thecut.com/2015/12/grinding-your-teeth.html
National Library of Medicine: 'Music and Autonomic Nervous System' https://pmc.ncbi.nlm.nih.gov/articles/PMC3011183/
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