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“自下而上”的生理干预措施来快速改变您的精神状态。当在演讲前感到高风险焦虑、发现倦怠的早期迹象（“羽毛”）或当您陷入重复、焦虑的思维循环时，可以应用此方法。 来源：samarv/shanon。