Mutta mitä erityistä juuri uloshengityksessä voi olla?

Kokeile.

2. Aktivoi vagushermoasi rentouttamalla kasvot ja leuat

Istu alas ja anna itsellesi kuusi minuuttia aikaa.

Kiertäjähermo hermottaa kasvojen ja nielun alueen lihaksia.

Niiden rentouttaminen yhdessä uloshengityksen kanssa saa kehosi keskeisen viestinviejän välittämään tietoa aivoille: "ei ole hätää".

Millaiseksi tunnet itsesi tämän jälkeen?

1 Erittäin stressaantuneeksi.

2 Melko stressaantuneeksi.

3 Melko rentoutuneeksi.

4 Erittäin rentoutuneeksi.

Psyykkinen trauma voi aiheuttaa hermostollisen epätasapainotilan

Hermostosi keinulauta on tavallisesti melko tasapainossa. Välillä paiskitaan hommia kuormittavissa olosuhteissa. Sitten taas palaudutaan.

Joillakin työ tai elämäntilanne aiheuttaa pitkäkestoista stressiä, josta ei ehdi palautua.

Joillakin voi olla taustalla psyykkistä traumaa. Stressitila saattaa jäädä päälle, eikä vagushermon jarru enää toimi.

Koko autonominen hermosto saattaa ajautua epätasapainoon.

Koska tämä yksi keskeinen aivohermo vaikuttaa meihin niin kokonaisvaltaisesti, voi stressillä pitkittyessään olla ikäviä seurauksia kehon ja mielen terveyden kannalta.

Miten tämä keskeinen superhermo meihin sitten oikein vaikuttaa?

Kiertäjähermo on kehosi tärkein viestinviejä aina suolistosta ylös aivorunkoon asti.

Vagushermoa kutsutaan kehon ihmeelliseksi suojelijaksi

Se on pisin hermoistasi ja sen lonkerot yltävät oikeastaan kaikkiin keskeisiin elinjärjestelmiisi.

Hermosto, hormonitoiminta ja immuunipuolustusjärjestelmä. – Ällistyttävää kyllä, tämä yksi ainoa aivohermo pitää yllä kaikkien näiden tasapainoa.

Eikä tässä vielä kaikki.

Suolistossasi vagushermo

Välittää aistimuksia suolesta keskushermostoon.

Se myös parantaa ruoansulatusta lisäämällä ruoansulatusentsyymien eritystä.

Tutkimusnäyttö puuttuu, mutta tästä syystä on pohdittu, voisiko sen stimulaatiosta olla apua ärtyvän suolen oireyhtymästä kärsiville.

Sisäelimissäsi vagushermo

Säätelee muun muassa insuliinin eritystä sekä glukoositasapainoa.

Siksi siihen kohdistuu suuria odotuksia juuri kakkostyypin diabeteksen hoidon suhteen.

 

Sydämessäsi vagushermo

Laskee sykettä ja verenpainetta ja nostaa sydämen lyöntivälien vaihtelua eli sykevälin vaihtelua.

Myös sydän- ja verisuonitautien kohdalla vagushermostimulaation mahdollisuutta ollaan tutkimassa.

Keuhkoissasi ja palleassasi vagushermo

 

Alkaa toimia pallean liikkeen myötä.

3. Aktivoi vagushermoasi uloshengityksen jälkeisellä lepotauolla

Kokeile hengittää niin, että vatsakin elää hengityksen tahdissa.

Laita kädet vatsan päälle aistimaan liikettä.

Nyt sait todennäköisesti myös palleasi elämään.

Jos tunne on vieras, hengität kenties tavallisesti liian pinnallisesti rintakehän alueella.

Kun annat uloshengityksen jälkeen syntyä pienen lepohetken, pallea rentoutuu kuin itsestään.

Kun pallea liikkuu rauhallisesti, kiertäjähermosi herää.

Kokeile.

 

Tuntuuko jo paremmalta?

Kuinka stressaantuneeksi koet itsesi nyt?

1 Erittäin stressaantuneeksi.

2 Melko stressaantuneeksi.

3 Melko rentoutuneeksi.

4 Erittäin rentoutuneeksi.

 

Suusi alueella vagushermo

Osallistuu puheen tuottamiseen ja nielemiseen.

Kehon ja mielen tila kuuluu äänensävyssä juuri kiertäjähermon vuoksi.

Nielun alueen rentoutus saa kiertäjähermon heräämään.

 

Kasvojen alueella vagushermo

Osallistuu ilmeisiin ja mikroilmeisiin.

Kehon ja mielen tila näkyy kasvoilla juuri kiertäjähermon vuoksi.

Kasvolihasten rentoutus saa kiertäjähermon heräämään.

 

Aivoissasi vagushermo

Välittää kehon viestejä aivoille ja säätää hermoston tasapainoa.

Parantaa tunnesäätelystä vastaavan etuotsalohkon toimintaa.

On mukana tasapainottamassa kivulle herkistyneiden alueiden toimintaa.

Tämä kehon läpi kulkeva hermo saa jo suolistossa aikaan mielihyvähormoni serotoniinin tuotannon, ja välittää tätä aivoihin.

Serotoniinin vajaus voi ilmetä masennuksena ja kroonisena väsymyksenä ja sen puute voi aiheuttaa äkkipikaista käytöstä.

Tämä on yksi niistä syistä, jonka takia vagushermostimulaation toivotaan tuovan apua mielenterveyden ongelmiin.

Kaiken lisäksi kiertäjähermo säätelee immuunipuolustusta ja laskee tulehdusta

Kehosi ihmeellinen suojelija saa aikaan hermovälittäjäaine asetyylikoliinin erittymisen, jonka ansiosta tulehdustilasi vaimenee.

Tämä ihmehermo suojaa tulehdukselta lisäksi typpioksidin vapautumisen kautta.

Typpioksidi toimii immuunipuolustuksessa antibakteeristen, antiviraalisten sekä antimikrobisten ominaisuuksiensa avulla.

Se voi saada aikaan myös syöpäsolujen solukuoleman eli apoptoosin käynnistymisen.

On melko uskomatonta, miten yhden hermon rooli voikin olla niin keskeinen.

Ei olekaan ihme, että odotukset ovat suuret.

Lopulta tämä kehon ihmeellinen suojelija on pelkkä viestinviejä kehon ja mielen eri järjestelmien välillä. Vagushermon aktivointi ei siis tuo ihmeparannusta.

Mutta kiistatonta on näyttö siitä, että hengitys- ja rentoutusharjoitukset saavat autonomisen hermoston tasapainottumaan.

Haittaa ne eivät tee kellekään.

4. Aktivoi vagushermoasi selinmakuulla tehtävällä kiertoliikkeellä

Ota mukava makuuasento ja varaa viisi minuuttia aikaa.

Kiertäjähermo saa kiertoliikkeessä herättelevää venytystä.

Kierto myös puristaa ja hellittää esimerkiksi sisäelimiä ja palleaa, joita vagus hermottaa.

Onko kaiken tämän jälkeen yhtään rennompi olo?

Millaiseksi koet olotilasi nyt?

1 Erittäin stressaantuneeksi.

2 Melko stressaantuneeksi.

3 Melko rentoutuneeksi.

4 Erittäin rentoutuneeksi.

 

https://scitechdaily.com/new-findings-upend-traditional-views-on-exercise-scientists-uncover-the-vagus-nerves-hidden-influence/

" New Findings Upend Traditional Views on Exercise: Scientists Uncover the Vagus Nerve’s Hidden Influence

TOPICS:ExercisePhysiology

By University of Auckland November 25, 2023

Recent research challenges conventional exercise science by revealing the significant role of the ‘rest and digest’ vagus nerve in physical activity. This study, utilizing advanced electrical recording techniques in sheep, demonstrates that vagal nerve activity increases during exercise, aiding the heart in pumping more blood. It focuses on the mediator vasoactive intestinal peptide (VIP), which facilitates coronary vessel dilation. These findings have potential applications in treating heart diseases, particularly in improving exercise tolerance in heart failure patients. The study also touches upon the possible benefits of enhanced vagal tone through regular exercise.

A recent study revolutionizes existing views on exercise by revealing a significant role of the vagus nerve, famed for helping us ‘rest and digest’, in physical activity.

The vagus nerve, traditionally associated with the ‘rest and digest’ function, has been newly discovered to play a significant role in exercise by aiding the heart in pumping blood, thereby facilitating oxygen distribution throughout the body.

In the realm of exercise science, it has been commonly accepted that during physical activity, the ‘fight or flight’ sympathetic nervous system is engaged to increase heart rate and strength, while the ‘rest and digest’ parasympathetic nervous system is reduced or inactive.

However, University of Auckland physiology Associate Professor Rohit Ramchandra says that this current understanding is based on indirect estimates and a number of assumptions their new study has proven to be wrong.

New Insights into Vagal Nerve Activity

“Our study finds the activity in these ‘rest and digest’ vagal nerves actually increases during exercise,” Dr Ramchandra says.

“Our group has used ‘tour de force’ electrical recording techniques to directly monitor vagal nerve activity in exercising sheep and has found the activity in these vagal nerves going to the heart increases during exercise. For the heart to sustain a high level of pumping, it needs a greater blood flow during exercise to fuel the increased work it is doing: our data indicate that the increase in vagal activity does just this.”

'Associate Prof Rohit Ramchandra. Credit: University of Auckland

During exercise, there is a four to five-fold increase in the amount of blood pumped out by the heart per minute. This requires the heart to beat faster and to contract more forcefully. The heart’s ability to pump blood is modulated by nerves that travel from the brain, called ‘autonomic’ since they work automatically and do not require conscious thought.

These nerves include the ‘fight or flight’ or ‘sympathetic’ nerves and the ‘rest and digest’ vagal nerves, which are termed ‘parasympathetic’. The vagal nerve connects the brain to the heart, and other internal organs including the gut, regulating the ‘rest and digest’ parasympathetic nervous system responses.

Synergy of Nervous Systems in Exercise

The new research finds the parasympathetic and sympathetic nervous systems work together in exercise to help the heart pump harder and faster. The researchers also investigated the role of mediators released by the cardiac vagal nerve.

“The cardiac vagus nerve releases multiple mediators, and previous research has focused on a neurotransmitter, acetylcholine, which has no impact on our ability to exercise,” says Dr Ramchandra.

VIP: A Dual-Role Mediator

“Our study focused on a different mediator, vasoactive intestinal peptide (VIP) and it shows that the vagus nerve releases this peptide during exercise, which helps the coronary vessels dilate allowing more blood to pump through the heart.”

The first and co-corresponding author Dr Julia Shanks says, “Vasoactive intestinal peptide was first found in the gut and it does help in digestion, but what we now know is that it is also important in exercise.”

Implications for Heart Disease and Exercise Tolerance

The trial was conducted in sheep, because of their similarity to humans in many important respects including cardiac anatomy and physiology. They are also well-established as an animal model to assist with finding ways to combat heart disease that translate to humans.

These fundamental findings could have applications in diseases, including heart failure, where people cannot tolerate exercise.

“This inability to carry out simple tasks involving exertion means that quality of life is severely compromised in these patients,” Dr Ramchandra says.

“One potential reason why exercise tolerance is reduced is that the diseased heart simply does not receive enough blood. Our follow-up study will try to see whether we can use this important role of cardiac vagal nerves to improve exercise tolerance in heart failure.”

There is a lot of interest in trying to ‘hack’ or improve vagal tone as a means to reduce anxiety. Investigating this was outside the scope of the current study.

Dr Ramchandra says we do know that the vagus mediates the slowing down of heart rate and if we have high vagal activity, then our hearts should beat slower.

“Whether this is the same as relaxation, I am not sure, but we can say that regular exercise can improve vagal activity and has beneficial effects.”

Reference: “Cardiac Vagal Nerve Activity Increases During Exercise to Enhance Coronary Blood Flow” by Julia Shanks, Mridula Pachen, Joshua W-H. Chang, Bindu George and Rohit Ramchandra, 29 August 2023, Circulation Research.

DOI: 10.1161/CIRCRESAHA.123.32301 "

 

***

http://encyclopedia2.thefreedictionary.com/Pavlov%2C+Ivan+Petrovich

" Pavlov, Ivan Petrovich

Born Sept. 14 (26), 1849, in Riazan’; died Feb.27,1936, in Leningrad. Soviet physio- logist. Author of the materialist theory of higher nervous activity and modern ideas on digestion; founder of the major Soviet school of physiology; innovator of methods in experimental physiology that were based on original surgical techniques and that permitted long-term experiments on intact and apparently healthy animals, that is, under conditions as close to nature as possible. Academician of the Academy of Sciences of the USSR (1907; corresponding member, 1901).

After graduating from a theological school in Riazan’ in 1864,Pavlov entered the Ria- zan’ Theological Seminary. In the next years he came into contact with the ideas of the Russian revolutionary democrats A.I.Herzen, N.G.Chernyshevskii,and N.A. Dob- roliubov.During this time he was also influenced by the books of D.I.Pisarev and I.M. Sechenov, especially the latter’s Reflexes of the Brain, which was published in 1863. Pavlov was admitted to the law faculty at the University of St.Petersburg in 1870 but soon switched to the natural sciences division of the physics and mathematics faculty, where he studied animal physiology under I.F. Tsion and F.V. Ovsiannikov.

Upon graduating in 1875, Pavlov was admitted as a third-year student to the Medical and Surgical Academy (the present-day Military Medical Academy). From 1876 to 1878, he also worked in the physiology laboratory of K.N.Ustimovich. After gradua- ting in 1879,he remained as head of the physiology laboratory in S.P. Botkin’s clinic.

Pavlov defended his doctoral dissertation, Efferent Nerves of the Heart, in 1883, and from 1884 to 1886 he traveled abroad on a fellowship to R. Heidenhain’s laboratory in Breslau (present-day Wroclaw) and K. Ludwig’s laboratory in Leipzig.

In 1890, Pavlov was appointed professor and head of the subdepartment of phar- macology at the Military Medical Academy, and in 1896 head of the department of physiology, which he directed until 1924. Beginning in 1890, he also headed the laboratory of physiology at the newly founded Institute for Experimental Medicine.

From 1925 until his death Pavlov directed the Institute of Physiology at the Aca-demy of Sciences of the USSR. In 1904 he won a Nobel Prize for his long-term studies on the mechanisms of digestion. In these experiments, which established the scientific basis for the study of digestive physiology, he used the artificially produced fistulas for which he is so well known, a technique that completely transformed this area of physiology.

Pavlov applied his scientific creativity to revolutionizing the prevailing views on blood circulation and especially digestion.His theory of conditioned reflexes was developed into a systematic, materialist approach to studying higher brain functions in animals and man.After completing his study of pathways of nerves that accelerate heartbeat, Pavlov studied the regulation of pancreatic digestion and suggested that the panc-reas is doubly innervated, that is, innervated by two types of fiber. From 1876 to 1878 he conducted research that uncovered the homeostatic mechanism of blood-pressure regulation, which is predicated on the antagonistic pressordepressor relationship between visceral and cutaneous blood vessels.

While working in the laboratory of Botkin’s clinic, Pavlov made a major discovery that later became the basis of his doctoral dissertation: cardiac activity is regulated by four efferent nerves, each of which either accelerates,decelerates, strengthens, or weakens the heartbeat. After this discovery, he focused on the neural regulation of digestion, thereby continuing his earlier research on the secretory nerves of the pancreas.

At this time,he also investigated innervation of the gastric glands, conducting experiments that employed sham feeding as well as esophagotomy and vagotomy, or transsection of the esophagus and vagus nerve. Pavlov’s brilliant successes in this field were due both to his formulation of the principles of aseptic experimental surgery and to his creative understanding of Sechenov’s and Botkin’s theory of nervism, which explains the nervous system’s role in the physiology and pathophysiology of the regulation of bodily functions.

http://fi.wikipedia.org/wiki/Kiert%C3%A4j%C3%A4hermo

Vagus nerve

Experiments with a surgically isolated section of the stomach,called a Pavlov pouch enabled Pavlov to discover the two phases of gastric secretion. These are the ce-phalic phase, which is completely regulated by reflexes that bring about the secre-tion of gastric juice before any food has been ingested,and the gastric stage, whose regulation is humoral. Pavlov studied the liver by producing permanent gall bladder fistulas, and the intestine by isolating a small loop from the rest of the intestine and maintaining normal innervation within that loop.The results of these researches were discussed in his Lectures on the Work of the Primary Digestive Glands, which appeared in 1897.

http://www.nobelprize.org/nobel_prizes/medicine/laureates/1904/pavlov-bio.html

Pavlov’s decision to take up the study of higher nervous activity proceeded both from the general trend of his research and from his ideas on the adaptive nature of the activity of the digestive glands. A conditioned reflex, according to Pavlov, is the highest and evolutionarily newest mechanism by which an organism adapts to its en-vironment.Whereas an unconditioned reflex is a comparatively stable,innate reaction that is shared by all members of a given species, a conditioned reflex must be acqui-red as a result of the organism’s individual experiences. One of Pavlov’s greatest contributions is reflected in his approach to the study of higher nervous activity: he consciously and systematically addressed the question of mental phenomena from the standpoint of a “pure” physiologist, that is, an adherent of materialism for whom the body and mind are not distinct entities. In 1903, Pavlov brilliantly defended his position in a lecture entitled “Experimental Psychology and Psychopathology in Ani-mals,” which he subsequently elaborated in 1910 in his article “Natural Science and the Brain.”

The range and volume of Pavlov’s scientific pursuits and discoveries were enor-mous.He studied the neural mechanism behind the temporary association that forms between an unconditioned reflex and any external or internal stimulus. He revealed patterns by which conditioned reflexes arise and are extinguished. He localized the phenomenon of inhibition - the opposite of excitation - in the cerebral cortex and designated two types of inhibition, external and internal. He discovered patterns by which the primary neural processes of inhibition and excitation spread, or irradiate, through the nervous system or become concentrated in a smaller group of nerves. Pavlov studied sleep from the point of view of a proposed mosaic arrangement of excited and inhibited points in the cerebral cortex. His confirmation of the cerebral phases of sleep contributed to an understanding of dreams and hypnosis. He also investigated pathological disturbances of sleep and the protective function of inhi-bition and pro-posed a theory that accounts for experimental neurosis in terms of a “clash” between excitation and inhibition.

Pavlov developed the doctrine of types of nervous systems, according to which nervous systems fall into distinct categories, depending on the balance, lability, and strength of inhibition and excitation. Thus, a system of four basic personality types was proposed, corresponding to the four temperaments that were recognized by the Greeks - choleric, phlegmatic, sanguine, and melancholic. In Pavlov’s system, a per- sonality can be strong, balanced, and excitable; strong, balanced, and unexcitable; strong, balanced, and labile; or weak. Thus, the empirical observations of many phy- sicians on temperaments, beginning with Hippocrates,were at last placed on the firm basis of experiment.

Pavlov’s theories on analyzers, localization of functions in the cerebral cortex, and functional systems of the cerebral hemispheres have since been experimentally sub- stantiated and interpreted. Pavlov’s last research was devoted to signal systems. He demonstrated that humans and animals possess a first-signal system, but that hu-mans also possess a second-signal system, which is the sum of audible, pronoun-ceable, and written verbal signals that enable humans to write and speak. According to Pavlov, the existence of two extreme types of mental activity in man - creative and reflective - can be accounted for by the dominance of one signal system over the other.

Pavlov’s scientific legacy is largely responsible for the nature of modern physiology and several allied branches of biology and medicine. It has also left a mark on psy- chology and pedagogy. His research has been especially important to the develop- ment of medicine, for he believed that physiology and medicine are ultimately inse-parable. His ideas gave rise to major schools of thought with respect to therapy, sur-gery,psychiatry,and neuropathology.All of Pavlov’s work was permeated with a warm love for his native land.“Whatever I do,” he wrote, “I am constantly aware that above all I am serving my country and Russian science to the best of my ability.This is both a powerful motivation and a source of deep satisfaction” . In a letter to young people, Pavlov wrote about a scintist’s high responsibility to the motherland.

Lenin greatly admired and valued Pavlov, as is clearly shown by a decree of the Council of People’s Commissars that he signed on Jan. 24, 1921. The decree cited the “exceptional scientific services of Academician I.P.Pavlov, which are of great im-portance to workers throughout the world.” In 1935 the 15th International Congress of Physiologists, of which Pavlov was president, acknowledged the great scientist as the world’s senior physiologist, not merely in age but also in prestige.

Pavlov was a member or an honorary member of many foreign academies, universi- ties, and societies. Many institutions are named after him,for example, the Institute of Physiology of the Academy of Sciences of the USSR, the First Leningrad Medical Institute, and the Riazan’ Medical Institute.In 1934 the Academy of Sciences of the USSR established the Pavlov Prize for the best scientific work in physiology, and in 1949 the Pavlov Gold Medal for research that elaborates on Pavlov’s teachings. "