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"A practical guide to the vagus nerve and polyvagal theory, emphasizing exercises and self-help techniques for healing anxiety, depression, chronic pain, trauma, autism spectrum disorders, and more"--

The best-selling book on the topic now in 11 languages.

This practical guide to understanding the cranial nerves as the key to our psychological and physical well-being builds on Stephen Porges&;s Polyvagal Theory&;one of the most important recent developments in human neurobiology. Drawing on more than thirty years of experience as a craniosacral therapist and Rolfer, Stanley Rosenberg explores the crucial role that the vagus nerve plays in determining our psychological and emotional states and explains that a myriad of common psychological and physical symptoms&;from anxiety and depression to migraines and back pain&;indicates a lack of proper functioning in the vagus nerve.

Through a series of easy self-help exercises, the book illustrates the simple ways we can regulate the vagus nerve in order to initiate deep relaxation, improve sleep, and recover from injury and trauma. Additionally, by exploring the link between a well-regulated vagus nerve and social functioning, Rosenberg&;s findings and methods offer new hope that by improving social behavior it is possible to alleviate some of the symptoms at the core of many cases of autism spectrum disorders. Useful for psychotherapists, doctors, bodyworkers, and caregivers, as well as anyone who experiences the symptoms of chronic stress and depression, this book shows how we can optimize autonomic functioning in ourselves and others, and bring the body into the state of safety that activates its innate capacity to heal.

 

Table of Contents

Foreword xi / Stephen Porges / Foreword xv / Benjamin Shield / Acknowledgments xvii / Preface xix / Introduction: the Autonomic Nervous System xxv / PART ONE Anatomical Facts Old and New: the Polyvagal Theory / 1 (184) / Overcoming Health Challenges: Are You Fighting the Heads of the Hydra? / 1 (2) / The Heads of the Hydra: Common Problems Related to Cranial-Nerve Dysfunction / 3 (4) / Chapter 1 Get to Know Your Autonomic Nervous System / 7 (22) / The Twelve Cranial Nerves / 7 (6) / Cranial Nerve Dysfunction and Social Engagement / 13 (8) / Treating the Cranial Nerves / 21 (1) / The Spinal Nerves / 22 (4) / The Enteric Nervous System / 26 (3) / Chapter 2 The Polyvagal Theory / 29 (28) / The Three Circuits of the Autonomic Nervous System / 29 (1) / Goldilocks and the Three ANS States / 30 (3) / The Five States of the Autonomic Nervous System / 33 (3) / The Vagus Nerve / 36 (3) / Two Branches of the Nerve Called "Vagus" / 39 (10) / Stress and the Sympathetic Nervous System / 49 (8) / Chapter 3 Neuroception and Faulty Neuroception / 57 (8) / Faulty Neuroception and Survival / 57 (4) / Other Causes of Faulty Neuroception / 61 (1) / The Story of Antaeus / 62 (3) / Chapter 4 Testing the Ventral Branch of the Vagus Nerve / 65 (22) / Simple Evaluation from Facial Observation / 65 (4) / Objectively Evaluating Vagal Function through Heart Rate Variability (HRV) / 69 (2) / Testing for Vagal Function: Early Experiences / 71 (2) / Discovering the Polyvagal Theory / 73 (5) / Testing for Vagal Function: Cottingham, Porges, and Lyon / 78 (3) / A Simple Test of the Pharyngeal Vagus Branch / 81 (1) / How to Test for Pharyngeal Ventral Branch Function / 82 (2) / Therapists can Test for Vagal Function without Touching / 84 (3) / Chapter 5 The Polyvagal Theory---A New Paradigm for Health Care? / 87 (44) / A Polyvagal Approach for Psychological and Physical Conditions / 88 (3) / The Healing Power of the Polyvagal Theory / 91 (1) / Relieving COPD and Hiatal Hernia / 91 (7) / Treating a Hiatal Hernia / 98 (3) / Diaphragmatic Breathing / 101 (1) / Shoulder, Neck, and Head Pain: CN XI, Trapezius, and SCM / 102 (2) / The Levator Scapulae Muscle / 104 (11) / The "Trap Squeeze Test" for Shoulder and Neck Problems / 115 (2) / Health Problems Related to Forward Head Posture / 117 (6) / Relieving Migraine Headaches / 123 (8) / Chapter 6 Somatopsychological Problems / 131 (32) / Anxiety and Panic Attacks / 135 (6) / Phobias / 141 (2) / Antisocial Behavior and Domestic Violence / 143 (8) / Post-Traumatic Stress Disorder (PTSD) / 151 (5) / Depression and the Autonomic Nervous System / 156 (1) / Bipolar Disorder / 157 (4) / ADHD and Hyperactivity / 161 (2) / Chapter 7 Autism Spectrum Disorders / 163 (22) / Hope for Autism: the Listening Project Protocol / 166 (5) / The Role of Hearing in Autism Spectrum Disorders / 171 (6) / Treating Autism / 177 (1) / Technique for Rounding a Flat Back of the Head / 178 (5) / Concluding Remarks / 183 (2) / PART TWO Exercises to Restore Social Engagement / 185 (36) / The Basic Exercise / 186 (9) / Neuro-Fascial Release Technique for Social Engagement / 195 (4) / The Salamander Exercises / 199 (5) / Massage for Migraines / 204 (2) / SCM Exercise for a Stiff Neck / 206 (2) / Twist and Turn Exercise for the Trapezius / 208 (4) / A Four-Minute Natural Facelift, Part 1 / 212 (5) / A Four-Minute Natural Facelift, Part 2 / 217 (2) / Severing all the Heads of the Hydra / 219 (2) / Notes 221 (12) / Index 233 (6) / About the Author 239 (6) / Appendix 245