体育投注网址

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体育投注网址,” I explain many of the resources we have within us to build up our resilience. While the book outlines several resilience tools — including those aimed at improving emotional, relational, and reflective intelligence — building somatic intelligence is key to all of these. Without it, it’s difficult to engage in any of the other practices available to you.

To better support our natural somatic intelligence, we need to soothe our nervous system through body-based practices that steady our brain’s perceptions of and responses to danger and help us retain a sense of safety. Once we master some of these techniques, we’re prepared for more resilient coping, learning, and growth.

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We can intentionally use this rhythm of gently breathing in and out to reliably regulate the revving up and shutting down of our nervous system.

Simply pause for a moment and focus your attention on your breathing. Notice where it’s easiest to sense the sensations of your breath flowing in and out — your nostrils, your throat, in the rise and fall of your chest or belly. Take a moment to experience some gratitude for the breath that sustains your life, every moment of your life.

2. Deep sigh

A deep sigh is your body-brain’s natural way to release tension and reset your nervous system. Simply breathe in fully, then breathe out fully, longer on the exhale. have shown that a deep sigh returns the autonomic nervous system from an overactivated sympathetic state to a more balanced parasympathetic state.

into a relieved and more relaxed state, thereby enhancing your chances of seeing clearly and choosing to respond wisely to what’s happening.

3. Touch

To soothe the nervous system and restore a sense of safety and trust in the moment, it helps to use the power of touch. Warm, safe touch the release of oxytocin — the “tend and befriend” hormone that creates pleasant feelings in the body and is the brain’s direct and immediate antidote to the stress hormone cortisol.

Oxytocin is one of a cascade of neurochemicals that are part of the brain-body social engagement system. Because being in the presence of other people is so critical to our well-being and safety, nature has provided this system to encourage us to reach out to others and connect. That’s why touch, along with physical proximity and , evokes a viscerally felt sense of reassurance that “everything is OK; you’re fine.”

has shown that placing your hand over your heart and gently breathing can soothe your mind and your body. And experiencing the sensations of touch with another safe human being, even recalling memories of those moments, the release of oxytocin, which evokes a feeling of safety and trust.

your physiology, which, in turn, shifts the activity of your autonomic nervous system. Therefore, you can use movement to shift your emotions and your mood.

For example, if you are feeling scared or nervous, has shown that taking a pose that expresses the opposite of that — putting your hands on your hips, your chest out, and your head held high — will make you feel more confident. Yoga poses 体育投注网址 your confidence, too — perhaps even more so than poses associated with social dominance.

So, if you are experiencing any state of fear, anger, sadness, or disgust, try shifting your posture. Let your body move into a posture that expresses the emotional state you want to develop in yourself to counteract what you’re feeling.

体育投注网址I’ve found that working with my clients on this technique can sometimes really shift something for them, as they discover that they actually have the means inside of themselves to deal with these difficult emotions.

There are many more practices outlined in my book that you can use to cultivate more calm in the body, restore your natural physiological equilibrium, and access a deeper sense of safety and well-being that primes your brain for more resilient learning and coping.

, the online magazine of the  at UC Berkeley. 


Linda Graham, MFT, is the author of the new book . Learn more about her work on her .

Written by Linda Graham for Greater Good Updated on August 7, 2019