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.

使用「由下而上」的生理幹預措施來快速改變您的精神狀態。當在演講前感到高風險焦慮、發現倦怠的早期跡象（「羽毛」）或當您陷入重複、焦慮的思維循環時，可以應用此方法。 來源：samarv/shanon。