James Donaldson Therapy

24/08/2023

Really feeling this one today...

24/08/2023

A message to young people getting their GCSE results today.

24/08/2023

Vagus Nerve

Vagus, which is Latin for wanderer or traveller, is our 10th Cranial Nerve and the longest nerve in the body. There are actually 2, one on each side of the body but usually referred to as singular. It travels from the brain stem through the neck and connects with the cardiovascular system, digestive system and even the reproductive system. It basically takes readings from all the systems and organs and relays information to and from the brain, like a neural super-highway.

Simplified, the Vagus Nerve interfaces with the Parasympathetic Nervous System (PNS) or -rest and digest, part of our Autonomic Nervous System. Why is this important? Because when we are under stress (physical OR psychological/emotional) our Sympathetic Nervous System (SNS) is stimulated - that’s our “fight or flight” response, and although this response is essential for survival, we are not meant to remain in this state for long periods. The PNS is the “braking system” for the SNS, and brings us out of that fight or flight response, into a calmer more balanced state, or homeostasis, and it is the Vagus Nerve that activates our PNS.

Vagal tone refers to how efficient our Vagus Nerve is functioning. High Vagal tone is associated with better blood glucose regulation, lower risk of diabetes, stroke and cardiovascular disease, decreased inflammation, improved immune function, better sleep and mood. Mayo Clinic, among others use an implanted device to stimulate vagus Nerve as a treatment for depression.

So what can we do to improve our Vagal tone? There are several things, but the most effective is Meditation, especially when combined with deep breathing, (with longer exhalation) yogic breathing, or with chanting/ humming. The auditory vibration of humming or rhythmic chanting is a long proven method to stimulate the vagus nerve.(singing, gargling and laughing will also do it)

Cold water is another method to stimulate Vagal nerve. Cold water therapy or cold plunges (check out Wim Hof) or putting you face in ice cold water for 30-60 seconds, or at the end of your shower, switch to cold water for 30 seconds, and work up to a minute or two.

Exercise or mindful movement like yoga, physical touch, like a good long hug or a massage, laughter, intermittent fasting, adding probiotics and healthy fats to our diet and acupuncture are also great ways to engage our vagus nerve, improve our vagal tone and regulate our nervous system.
💛

10/08/2023

Interesting!

A fragrance wafting around older adults for two hours every night for six months caused memories to skyrocket 226% compared to control group.

09/07/2023

The Anatomy of Peace (formerly titled "How to Live With My Body")

Updated: Jun 5

my brain and heart divorced

a decade ago

over who was to blame about how big of a mess I have become

eventually, they couldn't be in the same room with each other

now my head and heart share custody of me

I stay with my brain during the week

and my heart gets me on weekends

they never speak to one another

- instead, they give me the same note to pass to each other every week

and their notes they send to one another always says the same thing:

"This is all your fault"

on Sundays my heart complains about how my head has let me down in the past

and on Wednesdays my head lists all of the times my heart has screwed things up for me in the future

they blame each other for the state of my life

there's been a lot of yelling - and crying

so,

lately, I've been spending a lot of time with my gut

who serves as my unofficial therapist

most nights, I sneak out of the window in my ribcage

and slide down my spine and collapse on my gut's plush leather chair that's always open for me

~ and I just sit sit sit sit until the sun comes up

last evening, my gut asked me if I was having a hard time being caught between my heart and my head

I nodded

I said I didn't know if I could live with either of them anymore

"my heart is always sad about something that happened yesterday while my head is always worried about something that may happen tomorrow," I lamented

my gut squeezed my hand

"I just can't live with my mistakes of the past or my anxiety about the future," I sighed

my gut smiled and said:

"in that case, you should go stay with your lungs for a while,"

I was confused - the look on my face gave it away

"if you are exhausted about your heart's obsession with the fixed past and your mind's focus on the uncertain future

your lungs are the perfect place for you

there is no yesterday in your lungs there is no tomorrow there either

there is only now there is only inhale there is only exhale there is only this moment

there is only breath

and in that breath you can rest while your heart and head work their relationship out."

this morning, while my brain was busy reading tea leaves

and while my heart was staring at old photographs

I packed a little bag and walked to the door of my lungs

before I could even knock she opened the door with a smile and as a gust of air embraced me she said

"what took you so long?"

~ john roedel (johnroedel.com)

28/06/2023

19/05/2023

Nicely done! 🙏🙂

Watch the "How does therapy work?" video at BBC Ideas. Explore other related content via our curated "Health and wellbeing" playlist.

13/04/2023

Episode 2 tonight at 8pm and 'yes', I am in this one 🤣

10/04/2023

You can find me here 🙏

James Donaldson Therapy, Psychotherapist, Llandudno, LL30, 01492 554991, Thanks for checking out my profile. Having delivered therapy to the Armed Forces community and NHS over the past 20 years I have had the privilege of supporting a broad range of people and their difficulties. Whether struggling...

05/04/2023

One day to go! Tune in to Reunion Hotel tomorrow on BBC1 Wales or BBC2 at 8pm tomorrow 🙏❤️

28/03/2023

Getting excited now! 😁🙏🖥🚀

If you could reunite with one person from your past, who would it be?

22/03/2023

Had a wonderful time being part of the team on . Here's an article about the programme 🙂🙏

Alex Jones returned to Iscoyd Park for the premiere of Reunion Hotel.