0:00 - 2:52 - Intro
- Quick review of Last Week’s Podcast
- Main thing We are loking at in this Podcast
2:53 - 4:53 - Review of PSNS Innervation
- Predominantly targetting th Vagus Nerve
- ~ 80% of Parasympathetic Nervous System (PSNS); 70% of what comes in is Sensory
- The Vagus Nerve is both Motor & Sensory
- The Motor Nerves innervate Your Throat, Diaphrag, Gut, Heart, Vasculature.
- The Sensory Nerves innervate Your Organs, Viscera and Deep Muscles.
- The Entry Points to VVC
4:54 - 8:08 - Entry Points to train VVC and why Your Fascia is Top Dog
- 70% f what is coming into Yur Vagus Nerve is coming from the Fascia
- Traditional ways to train Vagal Tone; Throat, Diaphragm (Breathwork), Gut (Fasting), Heart & Vasculature (Cryo, Sauna, Hot/Cold, etc.)
- What most people haven’t heard of in order to train Vagal Tone.
- Rich Movement comes from a healthy sense of Touch
- Some of the greatest sensory dense anatomical regions of the Body are the hands and Feet.
8:09 - 10:03 - Explanation Why Fascia is the bigest Entry Point to train VVC
- You have a lot of a lot of Interoceptive Fibers;
If You had 1 million nerve fiber in the Fascia;
1 million x 80% = 800,000 —> 800,000 x 90% = 720,000 nerves are Interoceptive
- Interoceptive Nerves communicate Yur Internal State of Balance.
- Balance translates to the phrase “I am Safe.”
10:04 - 12:51 - Training VVC
- The Basic Formula for Vagal Tone Training; Stress + Finding Your Body = Improved Vagal Tone
- Calm + Stressdul States
- Why find Your Body?
- External Environment VS. Your Body VS. Internal Reality
- Disrupted Sensory Awareness = ANS Dysregulation; reverse engineer —> Increase Sensory Awareness drops Your Stress state.
- You state of stress is subjective.
12:52 - 16:12 - Practical Techniques to find Your Body
- Smile; How it works, naturally disarming.
- Voluntarily contract a Muscle; how it works.
- Touch via Internal or external sensation; how it works.
- Touch different textures with Your hands (and feet); how it works.
- Proprioception; find You balance and play within it.
- All-seeing Eyes; how it works, the Master Switch.
16:13 - 19:45 - How to Induce Stress, 3-4 levels
- To induce stress, create an environment that threatens Your Survival; Extreme Cold or Heat, Lack of Food, Oxygen Deprivation.
- The Key for Vagal Tone, review of finding Your Body with examples.
- Add Breath to help find Your Body, Basic Innate Breathing rhtyhm review.
- Cold Plunge Example
19:46 - 25:06 - Level 2 and Level 3 of Vagal Tone Training
- Combine Stressors
- Nieks AM example; Fasted, Cold, Hold Breath underwater.
- Other Examples; Sauna Forewarning
- Level 3; deprive senses and make Breathing more difficult.
- Ben Greenfield examples
- Niek’s examples; triggering the Tri-geminal nerve to increase CO2
- Niek uses Switching, (an EMDR Technique), for Level 3 Vagal Tone Training.
- Vagal Tone Training Review
25:07 - 32:11- Dual -Tasking with Excessive Load
- What is Dual-Tasking; Complex subconscius tasks in parallel with Executive Function
- Examples of Disrupted Dual-Tasking in the Elderly
- Training with Dual-Tasking; Excessive Load or Extreme Exhaustion.
- It;s a level-up because You will consciously recognize You will not acheive the Goal You set to acheive.
- How to do Dual-Tasking with Excessive Load; the weight has to beat You.
- Summary of Dual-Tasking with Excessive Load
32:11 - 34:51 - Dual -Tasking with Excessive Load and aClose Out
- Example of Dual-tasking using Endurance Training
- The confusion in the Endurance sthlete community
- Why Dual Tasking is Level 4
- Summary of Dual-Tasking.
RESOURCES
ANS Podcast (lastweek)
Ben Greenfield Kokoro Training Camp Article
Functional Patterns - Find a Coach
Unity Line Podcast
Sidenote CCR is great for this
