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00:00:00 so moving on to the pain management techniques um we're going to talk through is how to monitor improve your vagal tone so they're carrying on we're talking about lifestyle factors nutrition essential oils and then supporting treatments that you can have and medicinal options as well so there are various ways you can monitor your vagus nerve one of the sort of more up there new techniques it's not that new really but in recent years is monitoring your heart rate new techniques it's not that new really but in recent years is monitoring your heart rate variability so if you have like a garmin watch or an apple watch or quite a few of them in the ava bracelet quite a few of these modern watches are measuring your heart rate it's not just your
00:00:46 heart rate your heart rate is different from your heart rate variability your variability is what happens between each heartbeat so you can see in this little graph here you see the heartbeat is that spike up and then you can measure your heart rate and then you can measure your heart rate and then the time between each heartbeat is what is actually really important i have done a podcast and then the time between each heartbeat is what is actually really important i have done a podcast recording with dr jessica drummond who is um just an amazing endometriosis expert um and we talked all about heart rate monitoring heart rate variability and how to use um the likes of a garmin watch to actually understand how your vagus nerve is operating whether you are have a
00:01:29 dysfunction or not and then you can measure your heart rate and then you can measure your heart rate how to monitor improvements so that's quite nice is when you're putting into place changes how to monitor improvements so that's quite nice is when you're putting into place changes lifestyle nutritional breathing work all these things like this that you can then see improvements and then if something comes along and triggers you you might see a setback and then you start improving again so they are a really good way of monitoring your health so low heart rate variability um this is so you'll see in the graph here this is where you haven't got much variability between it so you can see that there's a lot of variability between it so you can see that there's
00:01:59 so it shows that you've got a dysregulated nervous system so you easily go into this so it shows that you've got a dysregulated nervous system so you easily go into this vital flight whereas if you've got high high heart rate variability um so there's lots of difference between so as you can see here with a low it's like one second one second one second it's the same between each whereas if you've got differences between the high heart differences between the heartbeat spaces then it shows that actually you recover very easily so your nervous system is able to deal with something and then move back again so it's able to respond and then system is able to deal with something and then move back again so it's able to respond and then
00:02:33 it's able to be calm again now there's other ways you can monitor your vagus nerve i've got a whole load of information related to mast cell activation syndrome which is kind of relate well it's related to the nervous system um and some of the things that you look at that can activate mast cells going um haywire is actually some of the physical obstructions to your vagus nerve so one of the ways that you can check is to look at your uvula obstructions to your vagus nerve so one of the ways that you can check is to look at your uvula so your uvula is the dangly little thing um in your the back of your throat so if you go you can then see this dangly little thing at the back of the throat and it's best to get a torch
00:03:20 and shine it in your mouth and literally do that go push your tongue forward and see and you want to make sure that your uvula is in the back of your throat and you want to make sure that your uvula is literally dangling and vibrating directly down if it's going off on an angle to uvula is literally dangling and vibrating directly down if it's going off on an angle to the right forward backwards in any way at all that is an indication you've actually got an obstruction to your vagus nerve and that's likely it could be due to whiplash if you've had a head injury so mine mine was very much like this um i've had a number of sort of whiplash injuries car crash wakeboarding
00:03:58 snowboarding various things like this and so it was very interesting to see that my uvula snowboarding various things like this and so it was very interesting to see that my uvula definitely was it was hanging off to the right um and that's where i found osteopathy cranial osteopathy to i'm not just since this i have always known that osteopathy for me i've always had to because my my neck bones have always had to click into place um because they've always been out and and when they've then aligned them and i've had a treatment my uvula is then actually dangled fine so it's very interesting and then when i've had a treatment i've had a treatment i'm much much calmer as well so that's quite interesting how you can have an impinged vagus
00:04:28 i'm much much calmer as well so that's quite interesting how you can have an impinged vagus nerve as well so how do you improve your vagal turn well there's lots of things and you can go into huge detail with this but some of the key things here and there are different levels that are kind of like higher levels and they're much deeper depending on how sensitive your nervous system is depending on how much pain you're in depending on how long you've been in that pain you've suffered trauma um some of the basic more basic things are um and easy things are deep
