This is a free presentation of Stanley Rosenberg's Basic Exercise from his book Accessing the Healing Power of the Vagus Nerve. The Basic exercise is a powerful tool for untangling the misinterpreted stimuli and subconscious stress reflexes that contribute to the build up of a migraine cascade. It is also a tool that becomes more effective with repeated practice. It is Stanley Rosenberg's intention to share this self-care tool with others, so it is with gratitude to him, and faith in the inner wisdom already conserved within each of us, that I offer this video. All insights shared are credit to my teachers, and all mistakes my own. Speaking of... I noticed during the presentation I mispeak and make a reference to C1 and C2 as "cranial nerve one and two." In that context I am referring to cervical vertebrae one and two, atlas and axis respectively. I'll re-record soon and remove this note.
The Basic Exercise is not the only neuro-fitness tool we have available to us for dismantling the acquired stress that locks us into pain cycles or activates the migraine cascade. But it is a quick way to set the tone of the autonomic nervous system to a state of "social engagement," which empowers us to get current with ourselves with curiosity and compassion. It disengages entrained fear reflexes, many of which are no longer relevant.
This is a great tool to use before entering any situation or activity where you feel anxiety or avoidance.
Pay attention to the breath. Keep it low and slow in your diaphragm. Humming on the exhale (even inaudibly) makes this tool even more potent.
Once learned, the Basic Exercise takes about 3 minutes to compete. This video is 22 minutes because it includes a short slide show with info about the origin of migraine and some of the landscapes and structures involved*. Also a bit about how and why this exercise works. You don't need to understand it for the practice to be effective, but it can support updating your own body/mind software, so to speak. If you choose to skip the show, I recommend beginning at 11:48 to catch a few instructions about how to engage with the area we are addressing. In the slide with the pressure points, pressure points are indicted by "x"s, and the shaded regions show common patterns for migraines. Once you've been through the information, the practice starts at 15:05 if you want to pop in and follow along a few times until you feel confident on your own.
Sometimes this work feels a little disorienting- especially if we have a lot of tension in the muscles controlling the eyes. It is normal. Ground your feet. Cover your eyes. Take some diaphragmatic breath. It gets better with practice AND increases our window of tolerance. When we undertake an effort to disarm complex, entrained stress, we understand that discomfort accompanies healing and growth. And while we are willing to tolerate some mild, short-term discomfort in exchange for long-term relief and resilience- remember compassion and non-violence are fundamental to the work.
Returning flexibility to a nervous system takes some effort at first. It requires new skills and can feel awkward. But self-regulation becomes easier and more effective with practice. We become more skillful. Our default programs shift to available but unalarmed.
Chronic stress doesn't happen overnight, and it doesn't clean up overnight. But even short practices have cumulative positive impact with regular repetition.
It is possible to become and stay migraine free with neuro-fitness, but it is also like brushing your teeth. Regular maintenance. The work works when we do it, but once we stop, the gunk accumulates and creates other trouble.
So watch the video. Try the practice regularly for a couple of weeks. LMK what you notice, or if you have any questions!
* There are a few other key regions, landscapes and structures in the body/mind involved in migraine. They interact. Also lots of cool practices to reconnect to inner wisdom, re-educate out of chronic tension, update outdated habits and reclaim the ability to choicefully disengage. With a little consistent practice we can improve the flexibility of our nervous system and our window of tolerance, so we remember how to feel safe in ourselves.
I believe most people are able to re-set out of a migraine-prone state with 8-weeks of twice-weekly 60-minute practices. And then remain migraine-free by integrating favorite short practices into daily life. A weekly class is a great way to stay connected to your inner wisdom, perform vital neuro-maintenance and be in community.
Shameless plug: I have a new 8-week, twice weekly, Migraine Relief Trial series beginning in April 2025. Sessions meet twice weekly live-online, and are also recorded and available on-demand. $150 for 16-sessions, and we are a non-profit with limited scholarship available. Drop me your email if you would like details and a discount code. I ask that people only sign up if they are committed to two 60-minute classes weekly. The work works, but only if we do it. Live sessions include optional meeting time before and after for questions and clarifications. Recordings allow for practice any time. Participants are welcome to both. The first Migraine Relief Trial series concludes this week (!!). Those videos are available for rent if you want to get started right away.
Here is a quote from a participant, who is a physician and clinical therapist. And yes, I was a little intimidated when she first signed up. But I trust the science and the elegant design of the body/mind. I'm a mechanic, not a magician.
"I am glad I will be able to go back and repeat the series. I am doing several if the poses daily and have not had a migraine for some time. Thank you for all the work you have put into this venture."