Latest / Neuro-Performance / Hyperarousal: Was tun, wenn dein Nervensystem überdreht?
Transcript
- Nina Schwarting: We jump right in and today we're straight into the 2 meter pool or rather into the 5 meter pool and we'll the part for non-swimmers and let the whole thing go for the moment. We'll back But if like so many of my clients, currently in the situation that you're just... a very strong inner activation because the pressure from above and is so extremely high, your shoulders and you like everyone wants to be especially when you're responsible for a big team that for safety. Then you might be currently in a situation that drives you around stress with hyperarousal, even if you wouldn't call This very well by the described inner activation, which very strong, also in Partly by heart attack, especially by inner unrest. feels like only the work in head is next. And it's an alarm state. It all very extreme. It can sound less extreme, but it's a state that many of us know. Where the nervous system is such a over-excitement and it's always good to the nervous system down little bit. More in the direction of peace. and the parasympathetic, which is for the body to slowly regulate, to relax to digestion again, because that's the first thing that has when we in an activation state that being because the body is preparing for survival. That's enough theory. We'll do a really cool theory deep dive But now about the handwork stuff, so you can back into the ability to And I have you I three exercises that like to in my sessions with participants that immediately help. Maybe you're now, or you an ego part in you, hey, old falter, it doesn't to everything is easy, chilled, then first of all, congratulations, really, really good. The reality is that a process sneaky and we suddenly ourselves in this process again. That's it's good to preventatively and just try these things out and see what actually for me. And if you leader, should know what you well in your team. So just do it. The danger is that it percent better and your nervous system will Three exercises. Maybe you able to You just what works you. We'll through and then can them out for yourself. Let's go! So the first exercise. Super effective. Comes from stress research. All you have is either sit or just stand still. So please don't write emails in write team messages or whatever you're doing now. Focus for moment and in through your nose. Breathe slowly through your nose. And breathe shortly afterwards. So second small breath. can't really do now, but it's a quick breath while inhaling because you inhale and then a short breath after. A small breath that you take in and then you exhale slowly through your mouth again. And you that three to six times. So I'll it again and then you it right away so that your system starts to learn how to do exercises. You inhale slowly through your nose. and then take a short breath after each And only then you slowly through your mouth. Three times, maximum six times is enough. This exercise is super easy, can everywhere, can a team meeting or if you a board meeting and you slow breath again because the midzy is off You can this breathing and that's the important thing. Your nervous system is always looking for danger, you safe. And if you proactively your body, hey, everything fine, I'm I'm in control, then can your nervous system and thus have more of this inner balance. The grips are bit a calendar, but in the end... effect is that you peace into your system. With peace in your system can rationally again, your thinking apparatus opens up and you can much better strategic decisions. Exercise number one. Exercise number two is an exercise that I also like and very often. It's very easy, you can anywhere, no matter if you a new room physically or in the next Teams meeting. Just down straight. Take one or two minutes before you next activity and drive for the moment. And what you do is you put both feet on the floor, also that gigantic, so like some people on the chair without noticing how they swing etc. is already really remarkable. For this exercise, simply the feet flat on the floor into the feet and then really get to the seat and look in the room. You can for 1-2 minutes, by simply in the room and to your nervous system, hey, chill, everything fine, we are safe here. Your ego will jump and say, hello, I sit in this room 1 million times a year, I know the room, I know where the spider webs are, I know where this is, the pineapple is. Yes, but it's not about the mind, it's about your nervous system. And through this exercise you nervous system orientation and your nervous system that everything fine, breathe, you there, are safe. And with this state can into your next meeting, into your next activity, go on stage and your progress, whatever is next. So a really cool exercise for dangerous situations, which of course are not dangerous situations but which feel for your body, the system down again. And last exercise, one of my absolute favorite exercises is the shaking exercise or shaking exercise. Honestly, it doesn't matter what it's but it's about shaking and It comes from the trauma therapist, who to way And stress energy is nothing else than energy in the body that you want in these moments. And you can just, if you're big stress situation, your body by using this energy. And all you have is to your four letters or stand up and just your hands. It's really the smallest exercise ever. Just your hands. You can your shoulders. Just shake And imagine if it's hard to just your hands. That you your hands and you don't a towel and just to your hands. That's it. Great little exercise. Maximum one minute, then it might be too hard in the hands again. You just how long you to and then you find a noticeable discharge in your body. So here too, super super easy. You don't an object for You don't even a tracking app. You don't a pill that you into your body or anything else. Just these three little exercises. over the day and then check briefly in the body and consciously perceive how the body feels That's it. Have fun trying it out. See you soon in the next episode with the next exercise.