Vagus Nerve: Relieve Bloating & Constipation Naturally | 10-Minute Daily Routine

Hello Earth Citizens, my name is Brittany and you're watching Brain Education TV. Today I'm going to guide you through a 10 minute routine on bloating, digestion and constipation. There are many reasons on why we can experience this. One of the reasons being of us overthinking, overeating or actually not even knowing what we should consume in our bodies. So follow along with me for this 10 minute routine. So for today's practice we're going to be lying down on the floor. So grab a mat, a towel or a blanket and we're going to start by bringing our knees into our chest and just rocking side to side, massaging your lower back and gradually bringing your knees closer and closer to your chest, tucking your tailbone. At the same time you want to drop your shoulders, open your chest and push your shoulders towards the ground, breathing in through your nose and exhaling, bringing your legs closer and closer to your chest. One more time, inhale and exhale. Now holding on to your right knee and extending your left leg, squeezing your knee into your chest, dropping your shoulders. Totally relaxing your extended leg and the knee that's into your chest and rocking that knee side to side. You may start to hear sounds from your abdomen or you may start to release some gas. This is all good signs. Continue to breathe in and breathe out. You could start to also feel opening of the insides of your hips. Great, let's bring both knees into the chest and switch legs, pulling your knee closer and closer in while totally relaxing your ankle on both your left and your right foot. And moving the knee right to left, very small, subtle movement. And see left side, right side, which is holding more tension. Breathe out and release. Good, and now bring both knees back into the chest and squeeze, lift your head, bring your forehead to your knees. Hold for five, four, round your spine, three, two, one, and release. Bring your feet back down to the ground. Enhance the sides of the body. Next, we're going to go into a figure four. So take one of your legs, your ankles to your knee and just wiggle out your ankle here. Rotate to the right and rotate to the left. And now going inside of this figure four, we're going to grab behind the knee and then pull that knee into the chest gradually. With the foot and the ankle that's on top of your leg, you're going to extend and kick the heel away from your body. And we'll hold for ten, nine, keep pulling into your chest, eight, seven, six, five, four, three, two, one, and rock side to side here. We are creating space in your small intestine and large intestine, allowing gas to move through the body. And slowly release your arms and then your legs. And winch your wipe side to side, releasing any tension that may have created in your lower back and the opposite side, ankle to knee, going in between the legs, grabbing behind the knee and then bringing your knee closer and closer to your chest. You may also feel some pulling in this area in your piriformis. Kick the heel away from the body as you bring your knee into your chest and now rocking Releasing your hands, bringing your feet down to the ground. And now this time you're going to cross one leg over the other and kind of make your hands like a cactus above your head and dropping both of your knees over to one side. Whichever way that you drop your knees, you're going to turn your head the opposite side for a side body twist. Imagine twisting your internal organs here, your ascending and descending colon, releasing any tension from your abdomen. And as you inhale, try to expand your abdomen, push your belly out. And as you exhale, allow your abdomen to deflate. One more time. Inhale, push your abdomen out. And exhale, let your abdomen deflate. Great. Come back to center. Let's do the opposite side. First cross and then let your legs fall over. Your legs actually don't need to touch the ground. Just let gravity take its course and naturally, as time progresses, your legs will become lower and lower closer to the ground. Breathe in. And exhale, relax your hips, relax your knees, relax your ankles. You should also feel slight opening in your shoulders, upper back, and the middle back. And coming back to center, uncrossing your legs, just go ahead and tap your feet, bottoms of your feet, onto the ground for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Now bringing the heels of the feet as close as you can to your bottom, lifting your hips, tucking your tailbone, and bringing your hips back down to the ground. Feel any arch in your back being removed. Now bring in your hands to grab the blade side, pinky side of your feet for happy baby posture. This is also a nice little massage for your back. Upper back, middle back, lower back, but also a really amazing way to release any gas that's stuck in your abdomen. We'll be here for just another 10 seconds. And as you sway side to side, as you exhale, let's make a ha sound. Ready? Ha. And you can release your hands from your feet, cross your ankles, and bring your legs down open like a book with hands on your lower abdomen. Relax your whole body. When you're ready, you can slowly make your way up to a seated posture. I hope today's 10 minute routine helped you with bloating, digestion, and also constipation. For more videos just like this, consider subscribing to our YouTube channel and hitting the bell icon to get notified every time we upload a new video. And if you'd like to take your practice a little bit deeper, in the description below you can sign up for our email list where we'll share different workshops, online programs and workshops, and also where you can work one-on-one with one of our brain education instructors. Until next time.