- entangled weekly
- Posts
- entangled weekly 4
Hello fellow Entanglers!
Welcome to the fourth issue of this science based newsletter, that will shed a light on how your brain works and how to be friends with your brain, so that you achieve comfortable and productive states of mind.
You may have noticed that there was no issue last week - unfortunately my family situation did not allow me to spend my time on this. I strongly believe that taking a brake when needed is better than forcing an output that will not achieve the desired quality.
In this week, we will look at the topic of relaxing. You will learn how to create space for relaxation, what methods of relaxing provide the best value for your brain, some relaxing rituals and much more.
Table of Contents
Brain relaxation
Relaxation: The Science Qubit
The Brain on Relax:
When we relax, our brain shifts from the sympathetic (fight or flight) to the parasympathetic (rest and digest) nervous system. This change triggers a decrease in heart rate, blood pressure, and stress levels, promoting a state of calmness. This change can be mediated by practicing Tai-Chi.
Relaxation can be measured in your brain - when relaxing, your Alpha and Theta waves are increased. This is important step in brain relaxation, as research suggests that meditation can help you achieve increase in these brain waves.
Neurotransmitters at Play:
Neurotransmitters like serotonin (5-HT), dopamine, and GABA are crucial roles in mood and relaxation.
Serotonin modulates circuits involved in mood, cognition, and autonomic function.
Dopamine, both an excitatory and inhibitory neurotransmitter, influences movements, emotions, and cognitive functions.
GABA, the primary inhibitory neurotransmitter, promotes relaxation and reduces neuronal excitability across the nervous system
courtesy of Natural Neurofeedback
Techniques for Brain Relaxation
Mindfulness and Meditation: The idea behind meditation is to reduce your reactions to your surroundings to minimum - acknowledging the surrounding exists, but voluntarily deciding not to let the surroundings take hold of our mind - simply trying to think of nothing, to cease thinking and focusing just on being - for example by focusing on your breath. For more info, check out this research.
Deep Breathing Exercises: Controlled breathing can slow the brain's stress response, promoting a state of calm by increasing the influence of the parasympathetic nervous system. Check this breathing pattern as an example of many more you can adapt to promote relaxation.
Binaural Beats: Listening to binaural beats can help mediate the shift of sympathetic to parasympathetic nervous system and increase in theta brain waves.
Yoga and Stretching: These activities release physical tension, improve flexibility, and enhance mental well-being by promoting the release of mood-regulating neurotransmitters.
Aromatherapy and Essential Oils:It has been found that lavender, cedarwood and vetiver are great for putting your brain to relax, as they decrease cortisol levels.
The Role of Nutrition: Foods and drinks that support relaxation and stress reduction include those rich in magnesium, omega-3 fatty acids, and certain herbal teas known for their calming effects.
Tech for Relaxation
Apps That Aid Relaxation: There are numerous apps for relaxation I adore Balance and Headspace. Check out also stoic for more holistic approach to wellbeing tech.
Virtual Reality Environments: I did not personally try any VR reality meditation, but check out this blog post where Maybelle Morgan shares her experience.
Nootropic qubit: L-theanine
L-theanine is a molecule found in tea leaves with a great potential for brain relaxation. It works wonders, as it can cross the blood-brain barrier:
L-theanine is shown to increase alpha waves - those are associated with “awake relaxation”.
It enhances attention, focus and memory.
It increases levels of GABA, that has relaxation-promoting properties.
Tech pick
Some of you already know that i adore binaural beats. They help you achieving desired brain state almost instantly. for this, you need a pair of good headphones . I personally reccomend new WH-1000M5 by Sony. They are ultra comfortable and the sound is amazing.
Recommendations
Read more about this topic here:
