『The accelerator stuck in traffic』のカバーアート

The accelerator stuck in traffic

The accelerator stuck in traffic

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10月19日まで。※適用条件あり
Eight hours at your desk. One meeting closes, the next one opens, Teams pings, emails land, and everything is urgent. No lunch away from the screen, no walk, just a coffee. By the end of the day you've been busy the whole time, and not much has actually moved.In this episode, consultant neurologist Dr Sui Wong explains why a day like that keeps your stress response pressed like an accelerator while you sit in traffic. You'll hear what the research on breathwork does and doesn't show, how slow breathing reaches your autonomic nervous system, and a 90-second practice you can do at your desk without anyone noticing.In this episode0:00 John, and eight hours of busy1:44 He came about his eyes; it was his nervous system2:06 The accelerator stuck in traffic3:49 Deep work versus fragmented attention4:52 What your body is doing at the desk5:52 "It's just life, isn't it?"6:58 What the breathwork research shows, and what it doesn't9:43 The 90-second practice: where you feel the breath11:46 A safety note, then breathe along12:44 Why the pauses matter13:11 How breathing reaches your autonomic nervous system14:46 Six breaths a minute and heart rate variability16:24 One honest limit16:54 Use the gaps you already have17:29 Quick-fire Q1: What if my mind won't stop?18:29 Quick-fire Q2: Is this the same as meditation?19:17 Quick-fire Q3: Isn't the Wim Hof Method better?20:35 One small thing: three slow breaths while the screen loads21:05 If breathwork isn't for you21:38 Before we close22:17 Next time: why a holiday doesn't fix itKey takeawaysThe problem isn't hard work. It's constant switching: every ping and every jump between tasks presses the stress accelerator while you go nowhere.Slow breathing has evidence behind it for lowering felt stress. The effects are small to moderate, not miraculous, and slowing the breath seems to matter more than the exact ratio of in-breath to out-breath.Try three slow cycles in a gap you already have: in for 4, hold for 2 to 3, out for 6 to 8, hold for 2 to 3. If you're pregnant, or have uncontrolled high blood pressure, a heart or lung condition, or a history of panic attacks, leave out the holds and simply breathe slowly.Fast, forceful breathing (such as Wim Hof style) activates the stress response, so it's not what you need at 4pm when you're already wired. If breathwork isn't for you, stand and stretch, look at something far away, or drink a glass of water slowly.Thursday TipsGet my free Thursday Tips: a short weekly newsletter of brain-performance tips, plus a form to send in questions for future episodes: https://brainhealth.fm/DisclaimersThis podcast is for educational purposes only, not medical advice. If something about your health is worrying you, please see your own doctor.Patient stories on Brain Health FM are not real individuals. Each is an amalgamation of the typical patterns Dr Sui Wong sees in clinic, shared in a storytelling way to illustrate what matters for your brain health.ReferencesMonsell S (2003). Task switching. Trends Cogn Sci. DOI: 10.1016/s1364-6613(03)00028-7 · PMID: 12639695Tsubota K, Nakamori K (1993). Dry eyes and video display terminals. N Engl J Med. DOI: 10.1056/NEJM199302253280817 · PMID: 8426634Lin F, et al. (2006). Effect of different sitting postures on lung capacity, expiratory flow, and lumbar lordosis. Arch Phys Med Rehabil. DOI: 10.1016/j.apmr.2005.11.031 · PMID: 16571389Fincham GW, et al. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep. DOI: 10.1038/s41598-022-27247-y · PMID: 36624160Balban MY, et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. DOI: 10.1016/j.xcrm.2022.100895 · PMID: 36630953Birdee G, et al. (2023). Slow breathing for reducing stress: The effect of extending exhale. Complement Ther Med. DOI: 10.1016/j.ctim.2023.102937 · PMID: 36871835Lehrer PM, Gevirtz R (2014). Heart rate variability biofeedback: how and why does it work? Front Psychol. DOI: 10.3389/fpsyg.2014.00756 · PMID: 25101026Hillebrand S, et al. (2013). Heart rate variability and first cardiovascular event in populations without known cardiovascular disease: meta-analysis and dose-response meta-regression. Europace. DOI: 10.1093/europace/eus341 · PMID: 23370966Lehrer P, et al. (2020). Heart Rate Variability Biofeedback Improves Emotional and Physical Health and Performance: A Systematic Review and Meta Analysis. Appl Psychophysiol Biofeedback. DOI: 10.1007/s10484-020-09466-z · PMID: 32385728Kox M, et al. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proc Natl Acad Sci U S A. DOI: 10.1073/pnas.1322174111 · PMID: 24799686Brain Health FM with neurologist Dr Sui Wong Energy, focus and performance: a neurologist's practical guide.New episodes every Tuesday.Free weekly brain-performance tips for consistent energy...
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