What is the existence of the final exam? Before there was a paragraph said, I thought that the final review was nüwa to make up the day, make up a good one, make up for it and find that it is Jingwei reclamation, and finally know that it was Pangu that opened up the world and started from scratch. Coupled with the epidemic in Beijing this year, primary and secondary schools take holidays in advance, some schools have not even completed the teaching plan, and the cold exams are more likely to make the parents who accompany the prince to study anxious.
As soon as the parents are anxious, the emotions are easy to get out of control; as soon as the parents are out of control, the children are easy to be afraid of nervousness and anxiety; the children are afraid of nervous anxiety, the emotional brain begins to discharge, and they cannot start the advanced cognitive functions, so they enter the vicious circle that the more the parents are angry, the less the child will be - the more the child will not be angry with the vicious circle.
(Those who do not understand this reasoning process can poke the basket and read this article to make up for the lesson)
"Children make unreasonable trouble, brain science tells you why reasoning is the most useless method"
Is there a way to break this cycle?
There really is, and it's very simple.
Three words: deep ~~exhale~~inhale~~~
In a funky jargon, it's called mindfulness.
In 1979, Jon Kabakin, M.D., Ph.D. in Molecular Biology and M.D., of the Massachusetts Institute of Technology, opened a stress reduction clinic for the University of Massachusetts School of Medicine and designed a "Mindfulness Stress Reduction" course. Mindfulness is consciously and uncritically observing the present moment, and the most central method is breathing training.
The Massachusetts General Institute of Harvard Medical School conducted pre- and post-course brain tests on students who took the 8-week mindfulness-based stress reduction course and found that the 8-week exercise thickened the gray matter density of their brains and reduced the activity of the amygdala. The hippocampus is the area of the brain responsible for learning and memory, and the amygdala is closely related to the control and regulation of emotions.
In addition to mindfulness, the Heartmath Mental Energy Institute in the United States is also studying the power of "breathing." Using psychological and physiological methods, through more than a decade of scientific experimentation, they have finally found that heart rate variability is the most dynamic and reflective of internal emotional states and stress.
The concept of heart rate variability sounds hard to understand, and the Heartmath team's greatest contribution is to make the test a mini-game. Your anxiety level is high or not, and your ability to regulate is not strong, all of which can be seen from the changes in the game interface. When I lectured on emotional management before, I often liked to invite one or two students to take the test at the beginning of the course, so that everyone could intuitively see his stress level and adjustment ability. After teaching the method and simple training, the test is applied again, and in most cases there will be a magical effect. To put it bluntly, the core of the role is "deep breathing", but this more playful way of experiencing it makes everyone unaware.
Deep breathing is effective because it can induce the body to enter a "homophonic" state, when physiological breathing and heart rate begin to vibrate at the same frequency, that is, the so-called homophonic state, the brain will associate it with a sense of security and happiness, so only need to slowly breathe deeply a certain number of times to quickly reduce stress, which is both the basis of mindfulness, Heartmath psychological stress reduction and other methods, but also with Buddhist meditation meditation, yoga meditation has the same magic.
But if you want to change your mindset and behavior, it is not enough to adjust your breathing, so it is often used as "emotional first aid".
For example, when you see the baby working hard for half a day to get the answer is obviously 2456, the backhand is on the roll to copy a 2457; for example, 20 minutes have passed, the child at the desk is still digging the nostrils to pick the eraser, delaying the first stroke, believe me, find another room, take a deep breath thirty times and then roar the baby, you will find a big difference.
Of course, so many people, so many years of scientific research can not rely on the three words "deep breathing" to hit the world, what way to breathe, how many breaths to be effective, there are still many exquisite.
First, use the abdominal breathing in yoga. Abdominal breathing is the opposite of our habitual breathing style, and at the beginning of the exercise, it may be a little awkward, and you can put your hand on our lower abdomen to help feel: when you inhale, you can feel the influx of air flow, so that our stomachs bulge, and when we slowly exhale, we can feel the abdomen slowly becoming smaller and flatter.
Second, choose a comfortable position to start adjusting your breathing. Breathe through your nose instead of your mouth, inhale consciously, slowly and gently (silently count in your mind, count to 5 or 6), and exhale slowly and calmly (count to 5 or 6) and breathe smoothly and continuously.
Finally, if you want to calm down your mood, you must reach a certain level, generally at least 30 times, before the parasympathetic nervous system begins to function.
During this time, we may lose our minds and realize that we can just pull them back without stress and self-blame.
In addition to emotional first aid, if you can insist on practicing every day, you can solidify the effect of first aid, effectively enhance concentration and emotional stability, and change from "quick-acting heart-saving pills" to "ten complete soups".
Finland, the world leader in early education, has added a meditation session to the curriculum of primary school students, and children start a 10-15 minute meditation session before starting the day's lesson, helping children to start the day better with deep breathing.
Therefore, this small method of emotional management is not only suitable for accompanying parents, but also suitable for teaching our children to learn to master and practice. The 8-week mindfulness reduction mentioned earlier can effectively improve the gray matter density and amygdala activity of the trainer's brain, which means that it can improve the quality of children's learning and enhance memory, while reducing the child's emotional sensitivity and reducing the probability of the child's tantrums.
To put it more bluntly, adhering to a few minutes of breathing training with your child every day can enhance family intimacy and improve your child's final exam scores.
Speaking of which, don't you want to try it yet?
I am Dong Yinuo, raise a baby to do with me, take you to the king! Pay attention to me, provide you with professional baby-raising strategies, do the most people-friendly psychological science, and be a more comfortable parent with me.