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
- nice exercise
- Week 1 - Course Notes > Procrastination, Memory and Sleep
- 📖 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)