SYTAR-Vagus Voyage June 2019 · internationally bestselling book The Roll Model: A Step by Step...

©Tune Up Fitness, Worldwide, Inc. 2019 www.tuneupfitness.com [email protected]

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Vagus Voyage: An Embodied Tour of the Vagus Nerve and its Influence

by Jill Miller C-IAYT, ERYT, YACEP author of The Roll Model

assisted by Laurie Streff C-IAYT, E-RYT, YACEP [email protected] Dawn Adams E-RYT, YACEP [email protected]

Holli Rabishaw C-IAYT [email protected] Gwen Yeager C-IAYT, E-RYT 500 [email protected]

SYTAR Conference Fri/Sat 4:15-6pm June 13-16, 2019

Neural flexibility. Neural resilience. Neuroscience. If these terms seem heady, this workshop will help you embody your brain’s neural playground….your body. The vagus nerve is beloved by yogis for being our chief parasympathetic (relaxation response) nerve. But new science around the influence of the vagus has shifted our understanding of parasympathetic responses. This workshop teaches you how to access the three anatomical zones innervated by the vagus nerve, and how each zone affects our state of perception and quality of being. The workshop includes novel breath-based exercises coupled with soft-tissue self-massage and positional release in order to feel the fascinating interplay of stimulating sympathetic and parasympathetic modes of being. Learn to distinguish between the myelinated and unmyelinated vagus doorways and become familiar with Polyvagal Theory. Ultimately it will help you to be more aware of our own state and help you foster a safe environment for your students.

Props: Mat, block, Coregeous® Ball, Yoga Tune Up® Balls

R E S P I R A T OR Y M U S C L E S A N A TO M Y L OC A T OR

Clavicular: High Stress Response Scalenes, sternocleidomastoid, trapezius, pec minor, subclavius, levator scapula

Thoracic: Stress Response Diaphragm, intercostals, serratus anterior, levatores costarum, pectoralis minor

Abdominal: Relaxation Response Diaphragm, transversus abdominis, respiratory diaphragm, int/ext obliques, psoas major, quadratus lumborum


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THE ROLL OF RECOVERY FOR VAGAL RESILIENCE: The 5 P’s for Practice1 1) Place: Safe 2) Perspective: Mindset/Sankalpa 3) Position: Reclined/Inverted 4) Pace of Breath: Elongated Exhalations 5) Palpation: Roll Model Balls MINDSET/SANKALPA in Constructive Rest

1. I am listening. 2. I am a student of my breath. 3. I embody my body.

CHECK-INS

1. Abdominal Thoracic Breath 2. Diaphragm Vacuum* (all exercises with * are pictured) 3. Shoulder ROM* – Overhead

ABDOMINAL ZONE: SUBDIAPHRAGMATIC: PVT- PARASYMPATHETIC REST/DIGEST/REGENERATE/OR PARALYZE-FREEZE Coregeous Ball in Waist*

1. Contract/Relax 2. Oblique activations 3. Spinal Twist

RE-CHECKS

1. Abdominal Thoracic Breath 2. Diaphragm Vacuum 3. Shoulder ROM – Overhead

THORACIC ZONE: SUPRADIAPHRAGMATIC: PVT- SYMPATHETIC FIGHT OR FLIGHT Rib Rollief*: Coregeous Ball on side ribs

1. Contract/Relax (focus on rib external rotation/rib internal rotation) 2. Oblique activations (diaphragm dome shaping) 3. Supported spinal twist 4. Coregeous on sternum – prone 5. Pec, Pec, Pec- release and mobilization of pec major/pec minor

CLAVICULAR ZONE: SUPRACLAVICULAR: PVT- SOCIAL ENGAGEMENT SYSTEM

1. Check-In Neck Rom and Jaw ROM 2. Neck Anew* with Coregeous Ball 3. Anterior Neck Stability with Coregeous Ball (supine) 4. Neck Gnar* with YTU Ball 5. Re-Check Neck Rom and Jaw ROM

RE-CHECKS

1. Abdominal Thoracic Breath 2. Diaphragm Vacuum 3. Shoulder ROM – Overhead

1 Miller, Jill. The Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobility and Live Better in Your Body. Victory Belt Pub. 2014.


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“DESSERT”: Upper Back UnGlue*

1. Yoga Tune Up® Balls along spine with humming.

SAVASANA/SANKALPA

1. I am a student of my breath. 2. I embody my body. 3. I am listening.

SOCIAL ENGAGEMENT: Ventral Vagal

Pass the pulse.

Shoulder ROM Overhead

Diaphragm Vacuum

Coregeous Ball in Waist

Rib Rollief


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Neck Gnar

Neck Anew

Upper Back UnGlue


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Vagus Nerve: Cranial nerve X and its Zones of Influence The Great Wanderer- Vagrant

- A Conduit – Dr. Stephen Porges - Internal Transatlantic Cable – Dr. Kevin Tracey - Inner Surveyor/Census taker - Bi-Directional Highway

Regulation of internal organ functions: digestion, heart rate, and respiratory rate, as well as vasomotor activity, and certain reflex actions, such as coughing, sneezing, swallowing, and vomiting.

1) Supraclavicular: a. Ventral vagus and the special visceral efferents2

a. Share source nuclei along with V-trigeminal, VII- facial, IX- glossopharyngeal, XI- accessory

b. Innervate striated muscles of face, neck, head c. “Social engagement system” d. Facial expressivity, vocalization, suck, swallow, breathe

b. Myelinated neural relationship that links our heart and respiratory function to our face-to-face communication and perception of safety. “We wear our heart on our face” Dr. Stephen Porges.

2) Supradiaphragmatic:

a. Ventral Vagus b. Myelinated – heart (sino-atrial node ie: cardiac pacemaker) c. Mixed: within lungs & trachea, 90% unmyelinated, 10% myelinated3 d. Diaphragm:

i. Afferent fibers found within diaphragmatic fascia at central tendon at Esophageal hiatus in “phrenesophageal ligaments”4

3) Subdiaphragmatic: a. Dorsal Vagus

i. Enteric nervous system (ENS) ii. More neurons than spinal cord

iii. Produces 30 neurotransmiters iv. “Second Brain” – Dr. Michael Gershon

b. Unmyelinated i. 80%-90% afferent (sensory)5

1. Organs of digestion (microbiome) 2. Stomach, liver, pancreas, small intestine, large intestine, spleen6

ii. 10%-20% efferent (motor) 1. Organs of digestion

POLYVAGAL THEORY: Dr. Stephen Porges7

1) Neuroception- a term coined by Dr. Stephen Porges: describes how neural circuits distinguish.

2 http://terpconnect.umd.edu/~sporges/polyvag/polyvag2.htm 3 Stuart B. Mazzone et al. Vagal Afferent Innervation of the Airways in Health and Disease. Physiol Rev. 2016 Jul. 4 Young, RL. Et al. Sensory and Motor Innervation of the Crural Diaphragm by the Vagus Nerves. Gastroenterolgy Mar 2010 5 Sigried Breit. Et al. Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders. Frontiers on Psychiatry Mar 2018. 6 https://www.dana.org/QA/Targeting_Inflammatory_Diseases_With_Electrical_Signals/ 7 Porges, Stephen, The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation. Norton


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whether situations or people are safe, dangerous, or life threatening. Neuroception explains why a baby coos at a caregiver, but cries at a stranger, or why a toddler enjoys a parent’s embrace but views a hug from a stranger as an assault.

a. Not cognitive. Our physiology informs our psychology and behavior. b. “My body thinks in feels.” Implicit feelings, we have them and they inform our

physiology but we don't always know the trigger. Why you feel safe around certain people and don't around others.

2) POLYVAGAL THEORY: a. Evolution from amphibians-mammals necessitated autonomic changes that helped us

develop pro-social features. Many of these show up in the vagus’ supra-diaphragmatic connections.

3) Hierarchy: Ladder 8 a. Ventral-vagal (connection, safe/social) (VV) b. Sympathetic nervous system (mobilization, fight or flight) (SNS) c. Dorsal-vagal (shut-down, collapse, conservation, disassociation, disconnection) (DV)

4) Blended States

a. VV+SNS = safe mobilization: dance, play, artistic expression, yoga, tai chi b. VV+DV = safe immobilization: sexual intimacy, breastfeeding9

5) Co-Regulation: biological imperative to be safely connected to another human.

8 Dana, Deb. Porges, Stephen. The Polyvagal Theory in Therapy. Engaging the Rhythm of Regulation. Norton, 2018. 9 Marlysa B. Sullivan, et al. Yoga Therapy and Polyvagal Theory: The Convergence of Traditional Wisdom and Contemporary Neuroscience for Self-Regulation and Resilience. Frontiers in Human Neuroscience. Feb 2018


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B I O G R A P H Y Jill Miller, C-IAYT, ERYT is the co-founder of Tune Up Fitness Worldwide and creator of the self-care fitness formats Yoga Tune Up® and The Roll Model® Method. With more than 30 years of study in anatomy and movement, she is a pioneer in forging relevant links between the worlds of fitness, yoga, massage, athletics and pain management. She has trained thousands of movement educators, clinicians, and manual therapists to incorporate her paradigm shifting self-care fitness programming into athletic and medical facility programs internationally. She has crafted original programs for 24 Hour Fitness, Equinox, YogaWorks, and numerous professional sports teams. She and her team of 500+ trainers help you to live better in your body with an emphasis on proprioception, mobility, breath mechanics and recovery. She has presented case studies at the Fascia Research Congress and International Association of Yoga Therapy conferences. She has the rare ability to translate complex physiological and biomechanical information into accessible, relevant moves that help her students transform pain, dysfunction and injury into robust fitness. Jill is the anatomy columnist for Yoga Journal Magazine and has been featured in Shape, Men’s Journal, Good Housekeeping, Women’s Health, Yoga Journal, Self, and on the Today Show and Good Morning America. Jill is regularly featured on the Oprah Winfrey Network. She is the creator of dozens of DVD’s including Treat While You Train with Kelly Starrett DPT. She’s the author of the internationally bestselling book The Roll Model: A Step by Step Guide to Erase Pain, Improve Mobility and Live Better in your Body published in 4 languages. Based in Los Angeles, CA, she is a wife and mother of two small children and is currently writing her second book: Body by Breath.

SYTAR-Vagus Voyage June 2019 · internationally bestselling book The Roll Model: A Step by Step...

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Transcript of SYTAR-Vagus Voyage June 2019 · internationally bestselling book The Roll Model: A Step by Step...