Connect Physical Therapy: It's time to Own Your Body
  • Home
  • About
    • Michelle Dela Rosa, PT, DPT, PRPC
    • Karen A. Bruno, PT, DPT, PCES
    • Bryn Zolty, PT, DPT, PRPC, BCB-PMD, PCES
    • Katelyn (Kate) R. Sheehan, PT, DPT, ATC, PCES
    • Jennifer Watt, PT, DPT
    • Shraddha Wagh PT, DPT
    • Rosalind Cox-Larrieux, PT, MPT, PRPC
    • Giselle Oriendo, PT, CLT
    • Becca Ironside, PT, MSPT
    • Marzena Bard, PTA, CYT, PCES
    • Donna Zamost, PTA, PCES
  • Services
  • New Patients
  • Existing patients
    • Patient Cheat Sheet
    • Pelvic Floor Relaxation
    • Core Strengthening
    • Hip Strengthening
    • Pelvic Correctives
  • Videos
    • Female pelvic pain
    • Male pelvic health
    • Meditation
    • Back pain
    • Pregnancy & postpartum
    • Yoga
  • Ask us
  • Blog
  • Location

BLOG

Read about insights and research updates in
​orthopedic and pelvic physical therapy.

Vagus nerve support for digestion

5/10/2023

 
Vagus nerve support for digestion Karen Bruno
By Karen Bruno, PT

Support for your digestion, known as the microbiome, is assisted by the vagus nerve. The enteric nervous system,  often referred to as the second brain,  controls activity of the gastrointestinal tract which includes the stomach and intestines. (1) It has extensive nerve connections and communication between the central nervous system ( your brain and spinal cord) and the digestive system. The vagus nerve runs from the brain down to your organs, such as, the small and large intestines, regulating movement in the digestive tract. Signals are sent brain to gut and gut to brain.
This gentle exercise uses gateways, or touch points,  to talk to the vagus nerve and to your gut health. Take one hand,  cross it over your throat, and tuck it in the hollow space behind your ear (acupressure point Triple Warmer 17). Take the middle finger of the other hand and place it in your navel. Your touch pressure in both areas is very light. This hooks up the gut to the vagus nerve. Breathe in through the nose and out through the back of your throat to support the vagus nerve and digestive health. Take about 3-5 breathes; feel free to do it more if you have the time. Then switch your hands so that you connect the back of the ear on the opposite side and the belly button.  
Karen vagus nerve
You can do this anytime during the day, for example, before or after a meal, before bed, first thing in the morning or whenever it is convenient. You can do this sitting, standing or laying down. This supports good vagus nerve connection from the brain to the gut and the gut back to the brain. (2)

(1) John B. Furness (2007) Enteric nervous system. Scholarpedia, 2(10):4064., revision #91225
(2) https://wellwithin.net/energy-medicine-for-gut-health/

Shock and trauma relief

11/16/2022

 
By Karen Bruno, PT
Shock is a condition that occurs when the body is not getting enough blood flow, oxygen, or nutrients to function properly. (1) Shock can be triggered by an intense physical and/or emotional response to trauma, an accident, violence, grief or upsetting news. (2) For proper function, the cells of the body need energy, oxygen, and glucose, so when a disruption occurs, many organs and systems in the body can be affected in a detrimental way. Many of the people who come to physical therapy have experienced shock and trauma at some time in their life. They may have managed to “move on” from the initial experience, their physical wounds may be healed, but their system may still be struggling with effects of the trauma, often unconsciously. Working with certain points in the body to restore balance can be a step in turning around this process.
Here are a few steps you can take to on your own to work with your shock points.
  1. Press your thumbs into the ball of your foot for about 1 minute (K1 in acupoint).
  2. Hold your fingers over your toes and comfortably squeeze the sides of your feet.
  3. Press your thumbs into the “Shock point” in the middle of the heel. Hold this for 30-60 seconds.
  4. Do these steps on each foot.
  5. Place your hands on your heart and take 3-5 slow, conscious breaths, inhaling for a count of 4; exhaling for a count of 8.
  6. Trace figure 8's around your eyes.
This is a basic self-help protocol to get you started. There is a more in-depth process that we can do as part of your physical therapy rehabilitation plan in our private Meditation Program.  Speak to primary physical therapist to schedule a session in the Meditation Program Series if you feel you would benefit this.

Making peace with your nervous system

9/26/2022

 
​by Karen Bruno, PT
Sometimes we're looking for something easy and quick to help us regain balance during our busy day. Here is a quick vagus nerve-regulating exercise that can be done daily. It will help to:
  • Lower stress, heart rate and blood pressure
  • Decrease anxiety
  • Calm your nervous system
  • Support sleep issues
  • Reduce body pain.
  • It can be useful for fainting, POTS, seizures, and epilepsy. 
This exercise provides general access to the vagus nerve where it comes around the ear. Please refer to the pictures.
Instructions
  1. Tuck your middle fingers into the little hollow behind your earlobes.
  2. No pressure is used; just make gentle, light contact. 
  3. Bring your palms together so  they come together in front of your throat.
  4. This connects into the vagus nerve in a variety of different ways. 
Hand position
Hand position
Peacemaker
Peacemaker
Crossover peacemaker
Crossover peacemaker
Half peacemaker
Half peacemaker
Crossover half peacemaker
Crossover half peacemaker
You can add some other techniques, such as humming, singing,  toning, rocking or ujjayi breathing/dragon breath while you hold this position (see video).
For more information on the vagus nerve, please refer to these Connect PT blog articles:
  • Get out of fight or flight with the vagus nerve
  • Balancing the nervous system during times of big change

Get out of fight or flight with the vagus nerve

4/4/2022

 
By Karen Bruno, PT
Ever get queasy from a shot or the site of blood? Or experience something and feel like fainting? Sometimes, those feelings are due to the overstimulation of the vagus nerve. And on the other end, the vagus nerve can also initiate relaxation after stress. So it makes sense that when we’re in fight or flight mode, the vagus nerve comes into play.

Fun fact: the vagus nerve is responsible for our “gut feelings”.

So how can we use the vagus nerve to our benefit? Well, once we understand what it is, we can control it to breathe more easily, and control our heart rate when we’re in tense conversations or high-pressured situations at the office.

What is the Vagus Nerve?
The vagus nerve is part of our central nervous system, which is made up of our brain and spinal cord. The central nervous system communicates with the body and processes information. The vagus nerve, also known as the tenth cranial nerve, starts in the brainstem and travels into the neck, trunk and abdomen. Having extensive reach and influence, the vagus nerve is responsible for the functioning of our internal organs and processes such as:
  • digestion, 
  • elimination, 
  • heart rate, 
  • respiration,
  • immune health,
  • inflammation,
  • physical tension,
  • our response and adaptability to stress,
  • and social and emotional engagement.   
Picture
In short, our vagus nerve has a central role in every aspect of our lives. Our well-being is dependent upon our ability to adapt and on our nervous system’s capacity to function properly.  Vagus nerve exercises help us get out of the stress related fight, flight and freeze response and move us into a calmer state of rest, restore, relax and digest. So, whether you have pain, a bowel, bladder or sexual condition, an issue with digestion, anxiety, trauma, or any combination these, your vagus nerve could use a boost.  ​
Sample exercise
There are numerous ways to support optimal function of your vagus nerve.  Here is a simple, 2-step exercise you can perform. This technique comes from Stanley Rosenberg’s "Accessing the Power of the Vagus Nerve, Self-Help for Anxiety, Depression, Trauma and Autism."
Step 1 - Place both hands behind your head, right at the bump behind your head.
Picture
Picture
Step 2
  • Turn your eyes to the right and hold them there for 30 to 60 seconds OR until you take a deep breath, swallow, sigh, or yawn.
  • Then, turn your eyes to center.
  • And finally, turn your eyes to the left and do the same thing, holding them for 30 to 60 seconds OR until you take a deep breath, swallow, sigh, or yawn.
Picture
Picture

Modifications
  1. If you can't get both hands behind your head, just use one hand behind your head.
  2. You can also do the same exercise with your arms at your side.
  3. A third modification is taking your middle fingers and placing them gently behind your ear.
Picture
Picture
Picture
Here are some practical application suggestions to use the simple vagus nerve exercise. 
  • If you are feeling neck pain, back pain, or pain of any kind, use this exercise. 
  • Use it before doing an exercise routine. 
  • Use it whenever you want to calm and relax your body and mind. 
  • Use it to calm your body when you are experiencing urinary issues such as incontinence, urgency or frequency, or to relax your muscles when you are feeling constipated. 
  • Use it before or after eating a meal to boost your digestion.
  • Use it before you go to sleep to get to sleep easier.
  • If you are prone to lightheadedness when you change positions, use this prior to changing positions.
  • Use it frequently if you experience ringing in the ear (tinnitus).
  • Use it to calm your nerves before meeting a new person, or engaging in a new activity or if you are feeling anxious. 
  • Use it when you feel frustrated, irritated, angry, stressed, upset or sad. 
  • Use it if you feel a headache beginning.
  • Use it to shift out of an anxiety state. 
  • Vagus nerve exercises can be used for a rapid heart rate and for high blood pressure
  • If you get short of breath easily, use it before any activity such as walking up a flight of stairs.

Practice it daily and as often as needed throughout the day.

References:
  • Rosenberg, Stanley, Accessing the Power of the Vagus Nerve, Self-Help for Anxiety, Depression, Trauma and Autism (Berkeley, California: North Atlantic Books, 2017).
  • Front. Psychiatry, 13 March 2018 | https://doi.org/10.3389/fpsyt.2018.00044
  • Tap Into Your Vagus Nerve’s Healing Power to Rewire Your Nervous System for Optimal Health, Energy Medicine to Restore Your Physical, Mental and Emotional Wellbeing, with Dr. Melanie Smith/Theshiftnetwork.com ​
    Pelvic blog

    Categories

    All
    Case Study
    Coccydynia
    Constipation
    Diabetes
    Did You Know
    Equipment
    Events
    Hip And Abdominal Pain
    Incontinence
    Interstitial Cystitis
    Interviews
    Low Back Pain
    Meditation
    Men's Health
    Neck And Shoulder Pain
    Pelvic Pain
    Pregnancy
    Prolapse
    Prostate
    Pubic Pain
    Q&A
    Research
    Resources
    Smoking
    Urinary Frequency
    Vagus
    Visceral Manipulation
    Vitamin D
    Vulvodynia
    What's New
    Yoga

    Archives

    May 2023
    April 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    March 2020
    February 2020
    January 2020
    December 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    February 2017
    December 2016
    October 2016
    September 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    January 2016
    December 2015
    November 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    March 2015
    January 2015
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    November 2013
    August 2013
    June 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    February 2012
    December 2011
    November 2011
    October 2011
    September 2011
    August 2011
    July 2011

©2009-2023 Connect Physical Therapy and Connect Physical Therapy East | It's Time to Own Your Body
facebook.com/connectphysicaltherapy | admin@connectpt.org
Whitehorse Professional Building | 1675 Whitehorse-Mercerville Rd, Ste 101 | Hamilton, NJ 08619 | P: 609-584-4770 | F: 609-584-4880
Candlewood Commons Office Park | 201 Candlewood Commons | Howell, NJ 07731 | P: 732-994-7755 | F: 732-994-7757
  • Home
  • About
    • Michelle Dela Rosa, PT, DPT, PRPC
    • Karen A. Bruno, PT, DPT, PCES
    • Bryn Zolty, PT, DPT, PRPC, BCB-PMD, PCES
    • Katelyn (Kate) R. Sheehan, PT, DPT, ATC, PCES
    • Jennifer Watt, PT, DPT
    • Shraddha Wagh PT, DPT
    • Rosalind Cox-Larrieux, PT, MPT, PRPC
    • Giselle Oriendo, PT, CLT
    • Becca Ironside, PT, MSPT
    • Marzena Bard, PTA, CYT, PCES
    • Donna Zamost, PTA, PCES
  • Services
  • New Patients
  • Existing patients
    • Patient Cheat Sheet
    • Pelvic Floor Relaxation
    • Core Strengthening
    • Hip Strengthening
    • Pelvic Correctives
  • Videos
    • Female pelvic pain
    • Male pelvic health
    • Meditation
    • Back pain
    • Pregnancy & postpartum
    • Yoga
  • Ask us
  • Blog
  • Location