Bottom-Up & Outside-In Ways to Change Your Polyvagal State / ep17 Show Notes

Updated: Mar 27


Mercedes & I discuss how we personally use different bottom-up and outside-in techniques to climb the polyvagal ladder and reach a more safe & social state - music, dance, play, breathing and more.  We also discuss what it means to "allow" the process to happen in simple day to day application.


Polyvagal Breakdown of Gloria Estefan's "Con Los Anos Que Me Quedan"


Remember that 80% of the fibers in the vagus are going to the brain. That suggests that we can change our state from the bottom-up and outside-in.

BOTTOM-UP & OUTSIDE-IN TECHNIQUES TO CLIMB THE LADDER


Breath

  • Controlled exhale extends the parasympathetic activation

  • Noticing how your body naturally wants to breathe

Touch

  • Massages, holding hands, hugs, petting your pets!

Play/Dance

  • Noticing what forms of play work best for your body

  • What types of movements to music feel right?

Allowing yourself to feel whatever it is and not stop the process

  • If your body wants to move a certain way, allow it to happen combined with mindfulness

  • Noticing the thoughts that stop the process of climbing the ladder from happening

  • Not psychological, it’s physiological

Music

  • Why do you listen to the music you listen to?

  • Does your preferred music match your state?

  • Do you actually notice how your body feels listening to music?

  • You can use music to climb the ladder by bringing mindfulness to the experience of listening and noticing how it affects your body, combined with extended exhales




Music & Sounds by Benjo Beats - https://soundcloud.com/benjobeats

Mug
$11.00Price
Nervous System Needs and Coffee Mug
$16.00Price

BUILDING SAFETY ANCHORS

  • Instagram

If you are experiencing an emergency, please call 911 or:

 

National Suicide Prevention Hotline

  • 1 (800) 273-8255

National Domestic Violence Hotline

  • 1 (800) 799-7233

LGBT Trevor Project Lifeline

  • 1 (866) 488-7386

National Sexual Assault Hotline

  • 1 (800) 656-4673

Crisis Text Line

  • Text “HOME” to 741741