Accessing the Healing Power of the Vagus Nerve: Self-Help Exercises for Anxiety, Depression, Trauma, and Autism
Stanley Rosenberg
Jul 2018 · Penguin Random House Audio · Narrated by Derek Botten
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8 hr 53 min
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About this audiobook
Simple vagus nerve exercises rooted in Polyvagal Theory to calm the nervous system and ease anxiety, depression, trauma, migraines, and chronic neck pain
The bestselling guide
Dr. Stanley Rosenberg, PhD, offers an easy-to-understand overview of the vagus nerve—and helps you regulate your body’s innate capacity to heal from stress, trauma, anxiety, and injury.
A sigh, a yawn, a swallow: these small reflexes show that the nervous system has shifted out of defense and into safety. Dr. Rosenberg's exercises are designed to bring about that shift in a minute or two.
Building on Stephen Porges’s Polyvagal Theory, Rosenberg shows how the vagus nerve and four other cranial nerves govern breathing, digestion, heart rate, and our ability to connect with others. When these nerves aren’t working well, the body can stay locked in fight-or-flight or sink into shutdown. Rosenberg links those patterns to anxiety, depression, trauma, migraines, and chronic neck and back pain. Most meaningfully, instead of chasing each symptom, he works with the source. Drawing on more than thirty years as a Rolfer and craniosacral therapist, he offers:
With a foreword by Stephen Porges, this is a hands-on guide for readers who want to work through the body, not just the mind, to calm the nervous system and support emotional and physical health. Grounded in neurobiology research, clinical stories, and easy-to-follow exercises, this book gives you the tools to bring your body back into a state of safety, balance, and optimal functioning.
The bestselling guide
Dr. Stanley Rosenberg, PhD, offers an easy-to-understand overview of the vagus nerve—and helps you regulate your body’s innate capacity to heal from stress, trauma, anxiety, and injury.
A sigh, a yawn, a swallow: these small reflexes show that the nervous system has shifted out of defense and into safety. Dr. Rosenberg's exercises are designed to bring about that shift in a minute or two.
Building on Stephen Porges’s Polyvagal Theory, Rosenberg shows how the vagus nerve and four other cranial nerves govern breathing, digestion, heart rate, and our ability to connect with others. When these nerves aren’t working well, the body can stay locked in fight-or-flight or sink into shutdown. Rosenberg links those patterns to anxiety, depression, trauma, migraines, and chronic neck and back pain. Most meaningfully, instead of chasing each symptom, he works with the source. Drawing on more than thirty years as a Rolfer and craniosacral therapist, he offers:
- The Basic Exercise, a simple eye-movement technique that takes less than two minutes
- A quick self-check of vagal function by looking at the soft palate
- The Salamander exercises and stretches for stiff necks, tight shoulders, and forward head posture
- Self-massage for migraine trigger points, plus a four-minute natural facelift
- A clear map of the five states of the nervous system
- Insight into autism, sound sensitivity, and the middle ear
With a foreword by Stephen Porges, this is a hands-on guide for readers who want to work through the body, not just the mind, to calm the nervous system and support emotional and physical health. Grounded in neurobiology research, clinical stories, and easy-to-follow exercises, this book gives you the tools to bring your body back into a state of safety, balance, and optimal functioning.
Simple vagus nerve exercises rooted in Polyvagal Theory to calm the nervous system and ease anxiety, depression, trauma, migraines, and chronic neck pain
The bestselling guide
Dr. Stanley Rosenberg, PhD, offers an easy-to-understand overview of the vagus nerve—and helps you regulate your body’s...
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About the author
STANLEY ROSENBERG is an American-born author and body therapist. A Rolfer since 1983 and a practicing craniosacral therapist since 1987, he studied biomechanical craniosacral therapy for many years under Alain Gehin, trained in craniosacral therapy at the Upledger Institute and in biodynamic craniosacral courses with Giorgia Milne, studied applications for treating children with Benjamin Shield, and took courses in osteopathy with Jean-Pierre Barral.
For many years he led a school in Denmark, teaching structural integration, myofascial release, release of scar tissue, biomechanical craniosacral therapy, visceral massage, and biotensegrity. He is the author of four books, published in Denmark: Nevermore Pain in the Back, Nevermore Stiff Neck, Pain Relief with Osteomassage, and Hwa Yu Tai Chi. In addition to his work as a body therapist, he has worked in theater— training actors in yoga, acrobatics, and voice—at various institutions, including Yale University, Brandeis University, Swarthmore College, and the National Theatre Schools of Denmark and Iceland. More information about the techniques presented in this book can be found on his website: www.stanleyrosenberg.com.
Derek Botten is a Canadian with a lifelong love of reading. Despite coming from a musical family, the only musical ability Derek had was talking about music. So, after a 35-year career in broadcasting, he continues to enjoy talking and reading as a full time voice artist.
For many years he led a school in Denmark, teaching structural integration, myofascial release, release of scar tissue, biomechanical craniosacral therapy, visceral massage, and biotensegrity. He is the author of four books, published in Denmark: Nevermore Pain in the Back, Nevermore Stiff Neck, Pain Relief with Osteomassage, and Hwa Yu Tai Chi. In addition to his work as a body therapist, he has worked in theater— training actors in yoga, acrobatics, and voice—at various institutions, including Yale University, Brandeis University, Swarthmore College, and the National Theatre Schools of Denmark and Iceland. More information about the techniques presented in this book can be found on his website: www.stanleyrosenberg.com.
Derek Botten is a Canadian with a lifelong love of reading. Despite coming from a musical family, the only musical ability Derek had was talking about music. So, after a 35-year career in broadcasting, he continues to enjoy talking and reading as a full time voice artist.
STANLEY ROSENBERG is an American-born author and body therapist. A Rolfer since 1983 and a practicing craniosacral therapist since 1987, he studied biomechanical craniosacral therapy for many years under Alain Gehin, trained in craniosacral therapy at the Upledger Institute and in biodynamic cran...
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