Vagal Nerve Stimulation through Kundalini Yoga Presented by Anne Ruitberg Taylor, Ph.D. annetaylor.com

Vagus Nerve: “the nerve bundle in the body devoted to trust and social connection […]” Dacher Keltner, PhD Cranial X “Nerve of Compassion” Keltner, Dacher. Born to Be Good: The Science of a Meaningful Life. New York: Norton, 2009. 198

Ik Tara: One Star Spirituality Vagus Nerve of Parasympathetic Nervous System Body as Divine instrument with strings Central “tuning string” of the body is the vagus nerve 72,000 vibratory strings or “surs” Source: Yogi Bhajan KRI Library of Teachings “The Mind Nerve”

How Is the Vagus Nerve Stimulated? Western Model Eastern Model Pranayama, Kriya, Sound/Mantra, Meditation Self-Mastery 2005 FDA approves VNS for depression. Device originally developed to treat epilepsy http://www.utdallas.edu/news/2011/1/13-8021_Findings-Show-Promise-in-Battle-Against-Tinnitus_article.html Vagus Nerve Stimulator (VNS) pioneered by Cyberonics, Inc.

Scientific Validation of Vagal Stimulation—Heart Rate Variation Heart Rate Variability (HRV) Inhalation inhibits the vagal nerve and heart rate increases Exhalation activates the vagal nerve & heart rate slows down. The vagal nerve is the primary “brake” on heart rate Heart rate variability is linked to vagal nerve activity Vagus nerve is “loaded up with oxytocin receptors” Oxytocin receptors: Keltner, Dacher. Born to be Good: The Science of a Meaningful Life. p 244.

Ujjayi Pranayama (Ocean Sounding Breath) Sinusoidal Heart Rate Variability Pattern Sym Balance Parasympathetic

High Parasympathetic Activity Coherent HRV Incoherent HRV with Induced High Parasympathetic Activity Sym Balance Parasympathetic High Sympathetic AND High Parasympathetic Activity

Technical Knowledge by Doing… One-Star Spirituality Image Courtesy of NASA As taught by Yogi Bhajan—Master of Kundalini Yoga Enough Talk…Let’s Do

Tuning In with the Adi Mantra: Ong Namo Guru Dev Namo Followed by the Mantra for Protection: Ad Guray Nameh, Jugad Guray Nameh, Sat Guray Namey, Siri Guru Devay Nameh

Ujjayi Pranayama (ocean sounding breath) Inhale deeply & slowly. Partially close glottis by constricting the back of the throat—gently. Exhale & inhale slowly making an “ocean sounding breath.” Vagus nerve travels through jaw area & is sensitive to vibrations

Left Nostril Breathing Coherent HRV Pattern 0.1 Hz Power Spectrum Simple & Highly Effective Technique

Left Nostril Breathing Inhale slowly through left nostril Exhale slowly through left nostril The Left is the “Moon” side of the body—Ida Nadi Slows, relaxes, & cools the body, mind, & spirit

Relaxation ≠ Coherence HUMAN COMPASSION, KINDNESS, & GRATITUDE FOSTERS A COHERENT STATE “In the Zone” 0.1 Hz is “In the Zone” of Autonomic Nervous System Balance

Exercising the Central Vagus Nerve Interlace fingers Inhale to raise both legs/ Exhale to lower both legs One cycle up/down approx 4 seconds Arms remain up

Stretch Arms Overhead: Leg Lifts

Scissor Legs 1’ Apart Exhale & Lower, Inhale & Raise Legs Together

Shoulder Stand, then Bend Knees

Sa-Ta-Na-Ma From Shoulder Stand, bring your legs alternately down to touch the floor behind your head. As one leg goes down, the other leg goes up. Chant Sa-Ta-Na-Ma with the movement.

“God and Me, Me and God are One”

Deep Relaxation With “Gong Bath”

Balancing Mind & Heart Unto Infinity “So Hung” “Infinity, I am Thou” Inhale Whistle Breath: “So” Exhale through Nose: “Hung”

Long Time Sun May the long time sun shine around you All love surround you And the pure light within you Guide your way on Sat Nam