Flow Of Costs Through A Job Order Costing System Formula How to Exercise your Nervous System

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How to Exercise your Nervous System

You exercise your cardio-vascular system with aerobics. You strengthen your muscular system with weight training. You watch your diet to avoid pollutants and supply nutrients. All these good things give health and vitality to your body. What is missing? your mind

You work your heart and muscles to improve their condition and tone. You want a low resting heart rate and slow, deep breathing all the time. Exercise certainly helps with all of this. Nothing is better than regular exercise for depression. But it is also very desirable to directly train the nervous system to operate efficiently and effectively. Anyone can become very sensible.

When I tell you to exercise your brain I don’t mean soduku and crossword puzzles. For almost everyone, stimulation is not a big issue. The problem is the insufficient ability of the nervous system to relax. I don’t mean physical exhaustion or the kind of relaxation you get after a few shots of tequila. I mean relaxation response training.

The methods I describe below have lasting benefits for a wide range of problems. Most of them include biological monitoring and biofeedback. Biofeedback is interactive training with a demonstration of your physiological responses. It’s like exercising with an inner body mirror.

These nervous system training tools quickly and reliably calm the brain, the most important part of your body. They guide you towards optimal flow and function of your nerves.

A cheap and easy tool for your mental gym is a digital thermometer. The biofeedback action is to increase the temperature of your finger or toe. It’s a mind-body exercise with trial and error learning. The opposite of the fight-flight response is rest and digest. Learning how to get blood flowing to your legs is a special form of relaxation that can be achieved with training and practice. Google: “stress thermometer” for a $20 item.

A lie detector monitors subtle physiological responses to detect stress. You can reduce stress by training with some of those monitors. The Journey to Wild Divine is a very cool computer game with dozens of biofeedback challenges. You have a mouse in one hand and biofeedback sensors in the other. As you follow the beautiful road on the monitor you are prompted to increase or decrease your nervous energy level to advance in the game.

What is happening here is that you are consciously paving the way between activation and relaxation. When you deliberately clear a path you are expanding the range and flexibility of your physical responses. This allows you greater freedom of response at all times. This means you can more easily calm yourself down when frustrated or maintain yourself in the optimal performance zone with greater flexibility.

Another set of devices gets your heart rate and breathing in sync. The idea here is based on the observation that our heart rate increases when we breathe. And when we exhale, our heart rate drops. Having a wide range of heart rates within a breath is an excellent indicator of overall health.

A free way to train for heart rate variability is to breathe at 6 breaths per minute: 5 seconds in, 5 seconds out. But using a watch is rarely a successful way to train. Counting your heart rate is a little better. But to seriously train heart rate variability, you need a computer program like HeartMath ($300) or a hand-held device made by StressEraser ($400). An alternative way to train the heart rhythm is to feel warm expressive positive emotions.

The king of biofeedback training methods is brain wave biofeedback. There is a large body of research spanning over 35 years on this type of training that shows substantial relief from a large number of mind and body problems. There is also strong evidence for peak performance training with students, athletes, artists and soldiers. In fact, the US military is launching an aggressive training program for officers at 13 bases after what it did at West Point. A key emphasis for the military is to improve mental focus.

Consumers can buy an EEG and software for the home or you can work with a biofeedback trainer. Google: EEG biofeedback or neurofeedback. The systems will cost from a thousand dollars to $2500 and require a hot computer.

Neurofeedback involves the use of devices that amplify and display the brain’s electrical activity, (EEG). Sensors attached to the scalp are connected to an encoder that feeds the signals to a computer. Some of these systems train to certain brain wave frequencies and others train below. The most advanced software reduces excess brain wave volatility.

Sophisticated software allows for graphical display of signals and includes programs based on complex mathematical formulas designed to provide information in a form easily processed by the central nervous system. The conscious mind plays a minimal role in this process. You simply absorb the mesmerizing visual displays and sounds. A short pause guides the mind towards calmness, flexibility and resilience. You can think of it as defragmenting your brain or removing brain crud.

The ultimate healing gadget is not the biofeedback device but it has the most research backing. Cranial electrical stimulation units run very mild electrical currents through your brain. So soft you won’t feel it. These devices are FDA approved for anxiety, depression and insomnia. Many research articles show relief from many other problems as well. You usually use this device for 30 to 60 minutes a day for 30 to 60 days. We know that it reduces excess slow brain wave activity. It seems to reset your stress levels. It appears to trick the brain into producing serotonin. Some people feel a runners high without running.

All these devices produce extensive benefits that last for a long time. The specific benefit and size of the effect varies for each individual. These gadgets work well to increase your responsiveness or with many problems because the central nervous system is at the heart of everything we do.

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