Notes from Neuro Resilience

Source Blinkist Guide by Sebastian Purps-Pardigol 📖 [[Leben mit Hirn - Sebastian Purps-Pardigol]] (Blinkist Version)

Importance breathing

Nose breathing

• filtering
• warms up air
• adds special incredients that work against inflammation

Breathing techniques to calm down our emotional brain (amygdala)

• navy seals box breathing - breath in … hold … breath out .. hold, e.g. each part for 4 seconds. Repeat for several minutes
• 4..6..7 - breathe in … hold … breathe out
• optimal breathing is based on a 5.5 seconds interval .. breathe in for 5.5 seconds and out for 5.5 seconds
• extreme breathing approaches Tummo and Wim-Hof-Methode (?? learn more about that)
• Kapalabhati Pranayama
• 📖 [[Breath - Atem - James Nestor]] (Blinkist Version)

Importance of Relatedness

• connection/relatedness with others is super important. Hormone Oxytocin is produced. This calms down, reduces stress and also supports healing. Experiment ape that was stressed by a dog. This stress disappeared when a 2nd ape was present.
  • higher empathy
  • missing connection is like physical pain
  • oxytocin calms down amygdala
• nice model to remember brain structure
  • flat hand , thumb in the middle is amygdala (emotions), fingers are the neo-kortex (impulse control, rational, empathy, creativity)

Importance of Sleep

• importance of enough sleep
  • 8h are optimal
  • work with a journal in the evening and show gratitude and what you are thankful for
  • ASMR sounds to calm down
  • get enough sun light, cold bedroom, open window, enable sun light
  • 📖 [[Das große Buch vom Schlaf - Prof Dr med Matthew Walker]] (Blinkist Version)

Single Tasking

• Single Tasking
  • nice exercise
    • count 1..10
    • name letters a..h
    • count + name like a1,b2,c3,… - this is so much slower
• Week 1 - Course Notes
• 📖 [[Konzentriert arbeiten - Cal Newport]] (Blinkist Version)

Metta Meditation

• to increase happiness and increase relatedness
• be thankful to 5 persons:
  • your relatives (that you love without restrictions)
  • yourself
  • a good friend (and a special situation)
  • someone neutral
  • someone your are currently in trouble with
• increases resilience in situations with emotional stress
• decreases physical pain and calms down
• extract on Metta by Sebastian
• Metta mediation online (and my drive)

Linking

• MOC - Learning How to Learn
• Resilienz erlernte Hilflosigkeit, Thoughts on Resilience
• [[Notes from Strengthen resilience and adaptability]]
• [[Session 10 - Resilienz durch Veränderung]]

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