Vagus Nerve #4: Relieve Constipation & Improve Digestion | 10-Minute Daily Routine

hello Earth citizens My name is Britney and you're watching Brain Education TV Today I'm going to guide you through a 10-minute routine to help relieve constipation by activating your vag nerve Constipation is something many people experience It's frustrating and can often affect your day-to-day quality of life Most solutions focus on food fiber hydration and while those are important they don't actually address the deeper cause which is the connection between your brain and your gut The vagus nerve is the key part of that connection It runs from your brain stem to your digestive organs and it plays a major role in how your body digests and eliminates waste When your nervous system is under stress the vagus nerve doesn't send strong signals to your gut That's when your digestion can slow or stop leading to constipation Let's begin We're going to be seated and we're also going to lie down So please prepare your space And when you're ready you can straighten one leg long and bend the opposite leg I'm going to share with you today intestine exercise It's an exercise that helps massage the intestines in your gut and all the very important organs here as well as bring heat to this part of our body So you're going to make an upside down triangle and put that triangle on your lower abdomen Most important is naturally when we do this our shoulders want to rise which creates tension in our neck and our shoulders and in our chest which create blockages here So in order to prevent those blockages please continue to exhale and relax your shoulders So I'm going to push my abdomen out and then bring my abdomen in as much as I can Push my abdomen out out Bring it in in in as much as you can out and in Let's do three together One two and three Very good Rub your abdomen clockwise Throughout this practice you will feel many sensations in your body I want you to continue to feel and focus on your lower abdomen There's a difference between pain and discomfort Please always listen to your body but invite the feeling of discomfort in during this practice Let's begin Hands to your lower abdomen Relaxing your shoulders And go ahead and close your eyes 1 2 3 4 5 6 7 8 9 10 Moving faster here 1 2 3 4 5 6 7 8 9 20 1 2 3 4 5 6 7 8 9 30 1 2 3 4 5 6 7 8 9 40 Stop Release your hands Just breathe in and breathe out Let's do the other side 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 20 1 2 3 4 5 6 7 8 9 30 1 2 3 4 5 6 7 8 9 40 Relax your hands Breathe in and breathe out Now opening your legs as wide as you can and then bringing your body forward and bouncing towards the ground just five times One 2 3 four five Very good Remove any flesh from your sitbones and you can come to a straight posture Let's do 40 with open legs Ready 1 2 3 4 5 6 7 8 9 10 Relax your shoulders Yes 6 7 8 9 20 1 2 3 4 5 6 7 8 9 30 1 2 3 4 5 6 7 8 9 40 Release your hands Breathe in and breathe out Now we're going to come to lie on our back Once you're on your back you can bounce your knees By bouncing knees we are stimulating waterway creating more circulation in the body 10 times 1 2 3 4 5 6 7 8 9 10 Slowly stop Let your feet open like a book Breathe [Music] in Breathe out One more time Breathe [Music] in And exhale Drop your shoulders Drop your chest Breathe out Now bringing your hands to your lower abdomen And we're going to begin again intestine exercise but this time we're going to do 100 So being mindful of your shoulders relaxing shoulders relaxing elbows and let's begin 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 20 1 2 3 4 5 6 7 8 9 30 1 2 3 4 5 6 7 8 9 40 1 2 3 4 5 6 7 8 9 50 1 2 3 4 5 6 7 8 9 60 1 2 3 4 5 6 7 8 9 70 1 2 3 4 5 6 7 8 9 80 1 2 3 4 5 6 7 8 9 1 2 3 4 5 6 7 8 9 100 Slow Slowly stop Breathe [Music] in Drop your shoulders Drop your chest Breathe out Placing both of our feet onto the ground and having our knees bent From here you can either keep your hands on your lower abdomen or you can place them by the sides of your body palms facing down for support You're going to bring the heels of your feet as close as you can to your bottom And once you're here you're going to push your feet into the ground and lift your hips Now you're going to roll your shoulders up and then back So your shoulder blades are closer together supporting your upper back Your chin is slightly tucked into your chest And let's begin intestine exercise 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 20 1 2 3 4 5 6 7 8 9 30 1 2 3 4 5 6 7 8 9 40 1 2 3 4 5 6 7 8 9 50 1 2 3 4 5 6 7 8 9 60 1 2 3 4 5 6 7 8 9 70 1 2 3 4 5 6 7 8 9 80 1 2 3 4 5 6 7 8 9 1 2 3 4 5 6 7 8 9 100 Keep your hips up Relax your shoulders Relax your chest Breathe [Music] in and breathe out Two [Music] more Slowly bring your hips back down to the ground and the windshield wipe your legs side to side Letting go of anything you feel in your lower back Letting anything you feel go in your middle back Letting anything you feel go in your upper back your neck and your shoulders letting anything go you feel in your abdomen Letting go anything you feel in any part of your body And when you are ready you can slowly make your way to a seated posture Thank you for practicing with me today Keep listening to your body and trusting in its ability to release and heal If you enjoyed this video subscribe to our channel and hit the bell icon to get notified every time we upload a new practice And check out the description below to explore our online workshop options and taking your practice even deeper Until next time [Music]