Overall, this study highlights moderate general physiological activation, exercise-dependent rhythmic ANS modulation, and induction of a characteristic state of eutonic calmness as potential psychophysiological mechanisms underlying the health benefits of mind-body exercise. Significant associations between Qi-Gong-specific beliefs, age, cultural background, and experiential and physiological measures demonstrated the complexity of mind-body exercises as multicomponent interventions. Significant changes in subjective state, not on the physiological level, before and after the exercise were observed. Examination of the RR-interval trajectories revealed a rhythmic pattern of ANS activation and deactivation in sync with activating and relaxing segments of the exercise. A significant increase in overall RR-interval modulation and cardiac coherence during Qi Gong were indicative of a mechanism of active regulation. On the physiological level, a significant decrease of parasympathetic modulation and increase in heart rate indicated a pattern of moderate general physiological activation during Qi Gong. Following Qi Gong, all practitioners reported significantly increased subjective calmness and perceived body activation, attentional focus, and subjective vitality. Relaxation in supine position prior and after the exercise served as a control condition to Qi Gong and to assess changes before and after the exercise. Heart rate variability (HRV) and subjective state were assessed in 42 Qi Gong practitioners from China and Germany during a standard moving Qi Gong exercise (Baduanjin). To investigate the exact nature of this mechanism, we tracked acute changes in autonomic nervous system (ANS) activity and subjective state over a common form of mind-body exercise (Qi Gong). Theoretical frameworks highlight regulation as a characteristic and specific mechanism of mind-body exercise for which empirical evidence is scarce. However, the psychophysiological mechanism underlying these effects remains unclear. You can practice this technique anywhere and any time.Mind-body exercises such as Yoga or Qi Gong have demonstrated a wide range of health benefits and hold great promise for employment in clinical practice. With the growing level of ease in achieving heart-brain coherence, you’ll also discover your ability to sustain the connection between your heart and your brain for longer periods of time.įinding inner peace and balance will be something you can begin to cultivate at will, allowing you to be more resilient when conditions in your life become more challenging and stressful. And the more you consciously practice this 2-step meditation, the more natural the experience of achieving coherence begins to feel to you. Your ability to sustain the feeling is what maintains the optimal conversation between your heart and your brain.Īs with any skill, you’ll find, I think, that the more you practice creating coherence between your heart and your brain, the easier it becomes to do so and find that inner balance. The key in this step is to first create the feeling, to the best of your ability, and then to embrace the feeling, again to the best of your ability. The easiest way to do this is to think of a beautiful place you have been or to think of a very close friend or loved one. ![]() Make a sincere attempt to experience a regenerative feeling such as appreciation or care for someone or something in your life. Step 2: Activate a Positive FeelingĪctivate a Positive Feeling. This step is a powerful technique unto itself and can be used when you’re feeling overwhelmed by the day’s events or when you simply desire to be more connected with yourself.Īs you slow your breathing, you are sending a signal to your body in general, and your heart specifically, that you are in a place that is safe and it’s okay to turn your attention inward. ![]() ![]() Shift your focus into the area of your heart, and begin to breathe a little more slowly than usual, as if your breath is coming from your heart. Steps for Quick Coherence® Step 1: Heart Focus & Steady Breath Combined, the steps create an experience that takes us back to a natural inner harmony that existed in our bodies earlier in life, before we began to separate our heart-brain network through our conditioning. Independently, each of the following steps sends a signal to your body that a specific shift to peace and calm has been put into motion. The technique cultivates heart-brain coherence - what athletes call being in “the zone” - and is appropriately called the Quick Coherence® Technique and has been refined into two simple steps that you can do right now - wherever you are. ![]() This meditation is a powerful technique that will allow you to shift from stressed-out to instant inner peace and calm.
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