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Thursday, June 20, 2024

Unlocking the Energy of Your Vagus Nerve


The vagus nerve is concerned in almost each physiological motion within the human physique and harnessing its energy can have a direct and dramatic impression in your well-being.

Metaphors abound for the vagus nerve: 

  •  The superhighway of your physique, transporting very important info between your mind and the remainder of your inside organs; 
  •  A symphony conductor, directing how briskly or sluggish, loud or quiet your nervous system will probably be at any given time; 
  • Air site visitors management, monitoring a mess of transferring components to verify the entire physiological airplanes fly safely and effectively to their vacation spot. 

In a time after we all communicate the common language of hyperbole, it will be straightforward to dismiss this vagus discuss as simply one other passing pattern from a wellness tradition that promotes and discards the subsequent! massive! factor! for sport. (Actually.) 

However, right here’s the deal. Physicians way back to the Roman Empire1 have been grappling with how the vagus nerve impacts bodily operate. We’ve now discovered that easy motion and breath workout routines may be executed at house to manually stimulate the vagus nerve in occasions of stress to set off the physique’s pure leisure response. And for sufferers with circumstances starting from epilepsy to rheumatoid arthritis to Crohn’s illness, digital vagus nerve stimulation is providing hope and displaying long-term outcomes. The facility of the vagus nerve lies in its skill to impression bodily and emotional circumstances which have confirmed to be troublesome to deal with with conventional drug and medical interventions. When individuals run out of choices—for medical problems or stress administration— they discover their option to the vagus, and notice the facility this one a part of our anatomy has over the complete system.

The hype is now consensus; the way forward for medication and self-care will probably be interwoven with our understanding of the vagus nerve and the way it works. 

However First, What’s the Vagus Nerve?

The vagus is the tenth cranial nerve, originating within the mind stem and touring by the face, neck, lungs, coronary heart, diaphragm and stomach, together with the abdomen, spleen, intestines, colon, liver, and kidneys.2 Vagus is Latin for “wanderer,” an acceptable title for the longest cranial nerve within the physique. The vagus nerve is intricately linked to temper, immune response, digestion, and coronary heart charge.3

illustration of vagus nerve through body illustration of vagus nerve through body
The Vagus Nerve and its Branches

Why is everybody speaking in regards to the vagus nerve proper now?

Perhaps you already know a little bit bit in regards to the vagus already, or maybe you’re studying about it for the primary time. Now that it’s in your radar, you’ll begin to discover it in every single place, from podcasts to Fb teams to mainstream information articles. Marriage and Household Therapist Justin Sunseri launched The Polyvagal Podcast, a present about all issues vagus nerve, in February of 2019 and rapidly constructed an viewers of hundreds every month alongside his co-host Mercedes Corona. “I felt a compulsion to do it,” says Sunseri. “I actually awakened one night time at 4 within the morning and the phrases Polyvagal Podcast have been pounding in my head. I knew the knowledge can be actually good, however I had no concept what the larger image can be.”

Lisa Elliott is an aerial acrobat in Seattle who found the vagus nerve after a near-death expertise from an aortic dissection. She began the Vagus Nerve Examine Group in her lounge with six mates in 2015, and it’s morphed right into a thriving Fb group with virtually 9 thousand members finding out the vagus collectively. “Once I first began finding out it, I used to be within the vagus nerve as a discrete anatomical construction,” says Elliott. “What is that this factor that may make an enormous distinction in continual sicknesses? However through the years, I got here to see it as an anatomical map that may lead us to a brand new mind-set about our our bodies and beings, our feelings, and our interplay with the atmosphere.”

Illustrations of Vagus Nerve contributors: Dr. Kevin Tracey, Deb Dana, Stanley Rosenberg, Dr. Stephen PorgesIllustrations of Vagus Nerve contributors: Dr. Kevin Tracey, Deb Dana, Stanley Rosenberg, Dr. Stephen Porges

Digital Vagus Nerve Stimulation (VNS)

On the medical entrance, Dr. Kevin Tracey is a neurosurgeon who has executed groundbreaking work within the area of bioelectrics, the place a small digital system is implanted beneath the pores and skin of a affected person’s chest to ship electrical impulses to the vagus. He printed a research in 20024 about mice with strokes, revealing that vagus nerve stimulation turned off the physique’s manufacturing of tumor necrosis issue (TNF), a molecule produced by the immune system throughout an inflammatory response that, when regulated, is nice for the physique, however in extra can injury organs, trigger blood strain to drop, and result in septic shock.5 This prompted a scientific trial utilizing VNS on rheumatoid arthritis sufferers6 with excessive ranges of TNF that precipitated debilitating ache. On the finish of the forty-two day research, the TNF ranges of research contributors have been almost the identical as non-arthritic sufferers. Their ache was virtually gone, joint swelling was decreased, and mobility had returned. Dr. Tracey has additionally had success with Crohn’s illness sufferers, and sees a future when illnesses like Alzheimer’s, most cancers, diabetes, and hypertension may be handled with bioelectronics. VNS has been authorised by the FDA to deal with epilepsy since 1997, and melancholy since 2005, however all the things else proper now’s within the scientific trial phases. Along with Dr. Tracey’s work, there are research being executed on the impression of VNS on diabetes, stroke restoration, glucose metabolism, and lots of others around the globe.

Whereas researchers and the medical institution wade by prolonged scientific trials and FDA approval processes, the excellent news is that it doesn’t require a surgical implant to impression your vagus nerve. 

Guide Stimulation of the Vagus Nerve

Bodily therapist and purposeful guide therapist Gregg Johnson makes use of his arms to do guide work on the vagus, and trains different practitioners to do the identical at his Institute of Bodily Artwork in Colorado. He’s been a bodily therapist for 50 years, however stumbled into an curiosity within the vagus nerve 5 years in the past when he had a pupil who had hypertension and an elevated coronary heart charge, and was in search of a option to keep away from happening long-term remedy. Johnson palpated (examined together with his arms) the neck, and will really feel that the vagus nerve was in pressure. “This was the primary time I had selectively, consciously palpated the vagus nerve,” says Johnson. “All the sudden, as all the things began enhancing in mobility, his coronary heart charge normalized and he began feeling like he hadn’t for months. And that night time when he examined his blood strain it had returned to regular.” Since then, Johnson has used guide vagus nerve stimulation to assist sufferers with irritable bowel syndrome, kidney issues, and fertility points, simply to call just a few.

JARGON ALERT

Palpate: to look at part of the physique by contact for medical functions

 

This myofascial self therapeutic massage exhibits each guide hand and soft-tool palpation.

There are a selection of issues you are able to do with breath and motion by yourself at house to manually stimulate the vagus nerve. However to grasp how, first it helps to grasp a little bit bit extra in regards to the anatomy and performance of the vagus nerve itself.

Zones of the Vagus Nerve: Supraclavicular, Supradiaphragmatic, Subdiaphragmatic Zones of the Vagus Nerve: Supraclavicular, Supradiaphragmatic, Subdiaphragmatic

Vagus Nerve Operate

The vagus nerve is a part of the autonomic nervous system, the physique’s unconscious management system that helps regulate our inside organs to optimize well being, progress, and restoration, an idea often called homeostasis.7 The autonomic nervous system is split into two branches— the sympathetic department, which mobilizes you for motion (the “on” change); and the parasympathetic department, sometimes called the rest-and-digest state (the “off” change). The vagus nerve resides within the parasympathetic department of the autonomic nervous system. A lot of our understanding of how the vagus capabilities inside the parasympathetic department, and our skill to impression it by breath and motion, may be traced to Dr. Stephen Porges and the introduction of his Polyvagal Principle in 1994. 

JARGON ALERT

Autonomic Nervous System: the a part of the nervous system that unconsciously controls bodily operate, together with issues like coronary heart charge, respiration, and digestion. There are two branches of the Autonomic Nervous System:

  1. Sympathetic: your physique’s ON change, supporting mobilization for motion
  2. Parasympathetic: your physique’s OFF change, supporting leisure

 

The Dorsal Complicated and Shutdown

Dr. Porges recognized two pathways of the vagus nerve. The primary pathway, the dorsal advanced, is left over from our pre-mammalian, historical vertebrate ancestors. It’s typically known as the sub-diaphragmatic department of the vagus, as a result of it originates within the mind stem and provides nerves to the visceral organs beneath the diaphragm, together with the abdomen, liver, spleen, kidneys, gallbladder, urinary bladder, small gut, pancreas, and ascending and transverse components of the colon.8 It’s unmyelinated, which implies it lacks a myelin (fatty) sheath, and consequently transmits info slower than a nerve that’s myelinated. When people or different mammals sense they’re in grave hazard, a surge in dorsal exercise can lead to system shutdown, together with a drop in blood strain, with a possible for fainting or state of shock.9 The dorsal vagal response is referred to in shorthand as shutdown

The Ventral Complicated and Security

The second pathway of the vagus nerve is the ventral advanced. It fashioned as we developed from historical reptiles to mammals, and originates within the mind stem within the nucleus ambiguus, a gaggle of motor neurons linked to the muscle tissues integral to speech and swallowing, such because the taste bud, pharynx, and larynx.10 The ventral vagus is the first regulator of the guts charge, and muscle tissues within the face and head. This newer ventral vagal path is myelinated and transmits info a lot sooner than the dorsal vagal path. It’s what’s generally known as our protected and social state, and developed to offer a social engagement system, which was crucial to ensure that mammals to coexist, work in group, and reproduce. Folks in a ventral vagal state are typically engaged on this planet, and open to connecting and cooperating with others. 

Between the event of the dorsal vagal path and ventral vagal path, the sympathetic department of the nervous system fashioned, permitting for mobilization in occasions of stress. That is most sometimes called the fight-or-flight response. 

JARGON ALERT

Dorsal Vagus: The oldest a part of the vagal advanced, left over from our pre-mammalian historical vertebrate ancestors. A dominant dorsal vagus leads to a shutdown state.
Ventral Vagus: The most recent a part of the vagal advanced, developed throughout our evolution from reptiles to mammals. A dominant ventral vagus presents as a sense of security and social engagement. 
Sympathetic: This a part of the nervous system developed between the Dorsal and Ventral vagal complexes; helps mobilization by rising blood stream all through the physique.

 

Polyvagal Principle

Polyvagal Principle identifies how these three neural (of or regarding nerves or the nervous system) circuits— the dorsal vagal, sympathetic, and ventral vagal— are concerned in evaluating the environment and reacting to cues of security or menace. There are three organizing rules of the polyvagal concept11:

  1. Hierarchy

    The autonomic nervous system responds to cues within the atmosphere in a specified and predictable manner. Both so as from the oldest to latest neural circuits (dorsal, sympathetic, ventral), or the latest to oldest (ventral, sympathetic, dorsal). 

  2. Neuroception

    This can be a idea coined by Dr. Porges, and describes how our autonomic nervous system subconsciously evaluates and responds to cues of security or hazard in the environment. “Detection with out consciousness,” Dr. Porges says. The vagus has greater than 100,000 nerve fibers, and communicates bidirectionally between the mind and the physique, with 80% of the fibers speaking from the physique to the mind, and the opposite 20% speaking from the mind to the physique.12  So, that “intestine feeling” you’ve felt earlier than— that’s neuroception. It’s your physique having what quantities to a “sixth sense” second, and speaking that info to your mind. 

    Vagus Nerve Information Superhighway: Gut to Brain ConnectionVagus Nerve Information Superhighway: Gut to Brain Connection

  3. Co-regulation

    That is the mutual regulation of physiological state between people.13 One instance Dr. Porges makes use of for co-regulation is the connection between a mom and her child. If a mom is calming her little one and the kid responds by enjoyable and vocalizing sounds of contentment, this has a reciprocal impact of calming the mom. If the toddler continues to be upset and doesn’t reply to the mom’s try to settle her, the mom may also get upset. Dr. Porges calls this our “organic want to attach.”

The Polyvagal Ladder

Deb Dana, writer of the ebook The Polyvagal Principle in Remedy, created the idea of the polyvagal ladder as a visible metaphor for a way we expertise physiological change as we transfer by the three neural circuits of the autonomic nervous system. 

Polyvagal Ladder illustration via Deb Dana. Ventral: Safe and Social, Feeling secure and connected to people around you. Sympathetic: Mobilized for flight or fight, Feeling stressed and agitated. Dorsal: Shutdown, Feeling disconnected or numb Polyvagal Ladder illustration via Deb Dana. Ventral: Safe and Social, Feeling secure and connected to people around you. Sympathetic: Mobilized for flight or fight, Feeling stressed and agitated. Dorsal: Shutdown, Feeling disconnected or numb

Ventral Vagus 

On the high of the ladder is the ventral vagus, the place the emotions are more likely to be security, consolation, and engagement on this planet round you. You’re typically feeling content material, typically missing in acute fear about something. 

Sympathetic

 Slightly below the ventral vagus on the ladder is the sympathetic state, the place you progress to for mobilization for those who detect threat. This could possibly be one thing comparatively small, like receiving a imprecise electronic mail request for a gathering out of your boss that causes you to marvel for those who’ve executed one thing incorrect, or one thing as scary as listening to a window break in your own home in the course of the night time and worrying that you’re about to change into a sufferer of a house invasion. In each instances, your coronary heart might begin beating sooner, your palms would possibly sweat, and your thoughts might race as you are concerned about what might occur subsequent. 

Dorsal Vagus

On the backside of the ladder is the dorsal vagus, the place shutdown happens. Within the instance of the e-mail out of your boss, if it seems you have been known as into the workplace and fired, you’d possible transfer down the ladder from sympathetic to dorsal state, and shutdown would possibly appear like excessive unhappiness or a bout of melancholy. Within the damaged window instance, if it grew to become clear rapidly that you’re about to be a sufferer of a house invasion, shutdown might contain fainting or going into shock as a manner on your physique to guard you from a probably catastrophic bodily confrontation. 

In each cases, it’s attainable to maneuver up the polyvagal ladder as an alternative of down, relying on the circumstance. Within the instance of the e-mail, for those who went to the assembly together with your boss in a sympathetic state, coronary heart racing and palms sweating, and it seems it was a minor request a couple of undertaking, you can rapidly transfer again up the ladder into the protected and social ventral state, relieved that your fears about being fired have been misplaced. And the identical is true within the damaged window instance. If you happen to uncover it wasn’t a damaged window in spite of everything, however as an alternative a tv that was left on with the amount up very loud, you’ll possible bounce rapidly up the ladder to ventral vagus, relieved that you simply and your loved ones aren’t in peril in spite of everything. 

Hybrid States of the Polyvagal Ladder

There are situations the place two of the three neural states are mixed. Stanley Rosenberg, writer of Accessing the Therapeutic Energy of the Vagus Nerve, calls these “hybrid states.”14 The fourth state combines the ventral vagal (protected and social) and sympathetic (mobilization) to create mobilization with out concern. Examples of this is likely to be going to a zumba class, taking part in tag together with your youngsters, or partaking in a pleasant competitors on the basketball courtroom with mates. The fifth state combines the ventral vagal (protected and social) with dorsal vagal (shutdown) to create immobilization with out concern. This creates a sense of calm and security, and examples might embrace mendacity nonetheless with a trusted associate after intimacy, or cuddling together with your sleepy little one earlier than bedtime. 

If you happen to’re caught in a dorsal state and really feel such as you don’t have any get-up-and-go, breath can assist.

How To Transfer Between States With Breath

Except you’re in a hybrid state just like the examples talked about above, which incorporates the protected and social emotions of the ventral vagus advanced, being caught in a sympathetic (fight-or-flight) or dorsal (shutdown) state may be draining to take care of— mentally, emotionally, and bodily. If you happen to’re locked in a sympathetic state, you would possibly really feel such as you’re always pressured, at all times ready for one more metaphorical shoe to drop. If you happen to’re locked in a dorsal state, chances are you’ll end up in a perpetual malaise, unable to meaningfully interact with the individuals in your life the world round you. 

Fortunately, there’s a available option to transfer your self up the polyvagal ladder to incorporate the protected and social emotions of the ventral state, and it begins together with your breath. “The only vagal stimulation you can recruit is having the ability to exhale slowly,” says Dr. Stephen Porges. Stimulating the vagus nerve with sluggish exhales slows down the guts charge and provides your physique cues of security. “Within the mind stem there’s really form of like a change,” continues Porges. “It’s like a scorching water/chilly water choice on the identical knob. If you exhale, the vagal influences to your coronary heart’s pacemaker get optimized. If you inhale, your coronary heart charge goes up. And once you exhale, your coronary heart charge goes down. If you happen to spend extra of your time exhaling, you calm your physique down. If you happen to shift rations in order that more often than not you’re inhaling, you’re hyperventilating. You’re huffing and puffing. If you see anxious individuals, they’re inhaling on nearly each sentence or each phrase. They’re huffing and puffing.”

Tune Up Health founder Jill Miller designed a complete immersion program, Breath & Bliss, across the polyvagal concept, utilizing breath work, place, motion, group, and a mushy, air-filled sponge ball to manually stimulate the vagus nerve, and provides college students instruments to maneuver out of a fight-or-flight or shutdown state. “I need individuals to really feel like they’ve as many choices as attainable to have the ability to modulate their very own state,” says Miller. “And to grasp the ‘why’ actually helps with the expertise of it. My bias is that I imagine as soon as you already know you can shift your physiology and also you practice your self to witness your physiological shifts, it turns into a richer expertise and also you don’t really feel so victimized by your moods or response to issues. I need empowered restoration to be in everybody’s toolkit.”

Breath & Bliss is  a motion and breath-based method that leans into Porges’s concept of how we reply to the environment, and makes use of that information for steering on getting ourselves to a state the place we will really feel protected with ourselves and within the firm of others. “One attribute of being a human being is that our physique reacts to menace,” says Porges. “But it surely doesn’t simply react to menace, it transforms how we work together with different individuals. So we now have to grasp that our physique is shifting states to attempt to take excellent care of us, however in doing that, it distorts how we see the world. We all know that our our bodies change states and promote sure attributes to guard us. The problem is, can we create the construction and context for our our bodies to really feel welcoming sufficient to carry different individuals into our world? Can we quit our continual have to be defensive, to take an opportunity to be accessible and dwell with our personal vulnerability?” 

Senior Tune Up Health® Teacher Lisa Hebert leads the Breath & Bliss Immersion internationally and has seen it remodel college students as they discover ways to transfer between states. “I believe the great thing about the polyvagal concept is that it brings us again to fundamentals,” says Hebert. “Social interplay, human contact, human connection, a caring voice. All of these items we all know so innately when we now have a child in our arms, however we develop up and push all that away so we will get powerful and do all the things ourselves. So we might lose it quickly, but it surely’s this innate information that we now have in our intestine someplace.” 

Hebert has additionally executed Breath & Bliss work with first responders and former army members with PTSD. Jason Burd was a firefighter in Canada who virtually died when a roof collapsed in throughout a rescue operation in 2006. After the accident he went again to work, however suffered a again damage in 2010, adopted by a lung damage in 2011. He ended his profession as a firefighter due to bodily ache, PTSD, and suicidal ideas. He did Breath & Bliss with Hebert, the place he discovered respiration workout routines and rolling methods to stimulate the vagus nerve with the Coregeous ball. “There have been so many lightbulb moments,” says Hurd. “I spotted that my restoration is in my arms. Once I got here house after the primary day of the course I advised my spouse that I felt like the within of my neck was larger. My skill to breathe felt utterly totally different. Now I exploit the Coregeous ball a minimal of as soon as a day, normally twice.”

Hurd’s expertise is an instance of how tuning in to breath, and manually stimulating your personal vagus nerve, can lead to a robust shift from continual ache and fight-or-flight anxiousness, to empowered restoration.

“That’s what I name embodiment,” says Miller. “It’s when somebody feels their manner by their physique, partaking in a aware dialogue of their senses, emotions, urges, and wishes. Be keen to reply and guardian your self with curiosity and help.”

Based on Dr. Porges, understanding polyvagal concept can assist us negotiate with our our bodies to optimize our experiences. “Amazingly, once you change into extra conscious of what your physique’s attempting to do, the physique tries to work with you. We’ve handled our physique as if it was one thing that we needed to include or management. However the message is that we dwell in our physique. Deal with your physique with honor and respect, and your physique will serve you effectively.” 

Jill Miller Vagus Nerve Quote: "This is a way to be in conscious dialogue with your senses; the feelings, the urges, and the needs of your body. Be willing to respond and parent yourself with curiosity and support." Jill Miller Vagus Nerve Quote: "This is a way to be in conscious dialogue with your senses; the feelings, the urges, and the needs of your body. Be willing to respond and parent yourself with curiosity and support."
Of all the excellent news science is telling us in regards to the vagus, maybe a very powerful is that we now have the power to befriend this wandering nerve proper this very minute. Whereas researchers all around the world proceed to discover methods trendy medication can use the vagus nerve to heal continual illness, you can begin respiration now. You can begin listening to the cues your physique is supplying you with now. You’ll be able to start taking your restoration into your personal arms now.  For extra on the vagus and constructing resilience, see Jill Miller’s new ebook
Physique by Breath.

At-A-Look: How you can Stimulate Your Vagus Nerve to Flip ON Your OFF Swap

To assist your physique “activate” the vagus to enhance its operate, there are a number of social, physiological and bodily “tips” that your physique can make use of.

 

    • The simplest option to stimulate the vagus nerve is thru sluggish, deep, diaphragmatic respiration that emphasizes elongation of exhales.

 

 

    • Singing, buzzing, or taking part in a wind instrument additionally excite this downregulation nerve. (As demonstrated beneath.)

 

 

  • Massaging areas of the physique that are innervated by the vagus alters vagal tone and offers a leisure response. These embrace tolerable strain to:
    • Muscle tissue of face, facet and entrance of neck and head
    • Ribcage
    • Stomach

     

     

  • Positioning the physique in ways in which compress and decompress areas the place the vagus nerve innervates:
    • Rocking, which gently oscillates the top
    • Neck stretches
    • Belly and torso rotations that compress and decompress the viscera
    • Gently flexing and increasing the backbone to have an effect on strain and/or stretch within the visceral space

     

  • Chewing meals, sucking on meals/objects and gargling
  • Safely rubbing the within of your ear (the bowl formed bits, not your ear canal)
  • Optimistic social interactions
  • “Feeling protected within the arms of one other” or “Feeling protected within the arms of one other acceptable mammal, like a canine,” Dr. Stephen Porges
  • Meditation and Yoga

 

Discover ways to Flip ON Your OFF Swap!

Obtain our helpful information The 5 P’s of the Parasympathetic Nervous System.
The 5 P's of Activating Your Parasympathetic Response: Perspective, Place, Position, Pace and Palpation The 5 P's of Activating Your Parasympathetic Response: Perspective, Place, Position, Pace and Palpation

Endnotes

  1. Stanley Rosenberg, Accessing the Therapeutic Energy of the Vagus Nerve, (California: North Atlantic Books, 2017), 37.
  2. Vince, Gaia. “Hacking the Nervous System to Heal the Physique.” Uncover Journal, Might 2015
  3. Breit, Sigrid, et al. ‘Vagus Nerve as Modulator of the Mind-Intestine Axis in Psychiatric and Inflammatory Issues’, Frontiers in Psychiatry, 13 March 2018.
  4. Tracey, Kevin J., “The Inflammatory Reflex,” Nature, 19 December 2002.
  5. “How Electrical energy Might Exchange Your Medicines.” YouTube, uploaded by TEDMED, 26 Might 2016.
  6. Koopman, Frieda A., et al. ‘Vagus Nerve Stimulates Cytokine Manufacturing and Attenuates Illness Severity in Rheumatoid Arthritis’, Proceedings of the Nationwide Academy of Sciences of the US of America, 19 July 2016.
  7. Porges, Stephen, “The Pocket Information to the Polyvagal Principle,” (New York: W. W. Norton & Firm, Inc., 2017), 15.
  8. Stanley Rosenberg, Accessing the Therapeutic Energy of the Vagus Nerve, (California: North Atlantic Books, 2017), 19.
  9. Stanley Rosenberg, Accessing the Therapeutic Energy of the Vagus Nerve, (California: North Atlantic Books, 2017), 32.
  10. IMAIOS e-Anatomy on-line, 
  11. Dana, Deb, “The Polyvagal Principle in Remedy,” (New York: W.W. Norton & Firm, Inc., 2018), 4.
  12. Scudallari, Megan, “Scientists Uncover How Vagus Nerve Stimulation Treats Rheumatoid Arthritis,” IEEE Spectrum, 18 July 2016.
  13. Porges, Stephen, “The Pocket Information to the Polyvagal Principle,” (New York: W. W. Norton & Firm, Inc., 2017), 9.
  14. Stanley Rosenberg, Accessing the Therapeutic Energy of the Vagus Nerve, (California: North Atlantic Books, 2017), 33.

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