bottom-up-nervous-system-regulation

In stressful situations, your body sends four times more information to your brain than your brain sends to your body. Instead of trying to "think" your way out of anxiety (top-down), use "bottom-up" physiological levers—specifically breath and somatic awareness—to change your state first. When you change the state of the body, the "story" the mind tells itself follows.

Use these specific breathing and somatic protocols to shift your nervous system based on the immediate need.

The Downshift (For Anxiety and Stress) Use this to activate the parasympathetic nervous system when you feel flustered or over-stimulated.

Usa interventi fisiologici "dal basso verso l'alto" per cambiare rapidamente il tuo stato d'animo. Applicalo quando provi ansia ad alto rischio prima di una presentazione, rilevi i primi segni di esaurimento (la "piuma") o quando sei bloccato in un ciclo di pensieri ripetitivi e ansiosi. Fonte: samarv/shanon.