Module 3 Summary

Disclaimer

• No medical advice or treatment provided.
• Information is for self-development purposes only, applied at your own risk.
• Consult healthcare professionals for any medical or psychiatric treatment.

Module 3 Overview

• Focuses on Vagal Toning and related practices.
• Includes 6 lessons, total watch time of 1 hour, 20 minutes.
• Practices involve breathwork, eye yoga, and exercises to enhance nervous system regulation.

Key Lessons and Practices

Lesson 3: Vagal Toning Breathwork

• Breath Techniques:
  • Voo Breath: Use to calm the nervous system; inhale deeply, exhale with a low tone.
  • Heart-Brain Coherence: Equal breaths while visualizing gratitude; promotes heart-centered emotions.
  • Mantra Breath: Use mantra "I AM HERE NOW IN THIS" to stay present.

Lesson 4: Core 4 Eye Yoga

• Engages brain and regulates limbic responses through eye movements.
• Exercises target visual-vestibular communication and cranial nerve function.
  • Eye Gaze Stabilization: Fix gaze on a target while moving head.
  • Smooth Pursuit: Follow finger tracing a figure-8.
  • Near/Far Gaze: Alternate focus between near and distant points.
  • Panoramic Focus: Relaxed observation of surroundings to reduce tension.

Lesson 5: Additional Vagal Toning

• Stomach and Belly Button Pumping:
  • Method A: Dynamic abdominal pumping.
  • Method B: Manual pressure on the belly button to enhance digestion and energy flow.

Lesson 7: Suggested Daily Routine

• Morning: Breathwork & Eye Yoga.
• Before Meals: Stomach Pumping.
• Throughout The Day: Follow additional exercises as desired.

Journaling Prompts

• Reflect on emotional responses related to vagal toning practices.
• Assess willingness to engage with feelings as part of the process.

Summary

• Engage with these practices for improved vagal tone and overall well-being.
• Suggested homework emphasizes consistency in exercises and journaling for reflection.