Tag Archives: hormones

Focus, concentration, commitment

Maintain maximum concentration and focus is one of the goals of all those who have to perform. Some have a natural ability to enter this state of mind. Others less fortunate, will need to work a little.

The first thing to do is to manage its energy level to be able to use a maximum when it is necessary. Maintaining a state of concentration for a long time is demanding. We must learn to dose our efforts.

Great athletes use to the most this trick, which is both simple and complicated. They simply decide to rush headlong to give the best of themselves and perform in a state of relaxed concentration. Everything is there. They  have a clear purpose and fully engage in the pursuit of their goal.

Sometimes the fear of failure can motivate us, but often it paralyzes. In a situation where we have already experienced the failure or fear, one can focus on the routine preparation, on the warm up to finally connect fully with what we do during the performance itself.

We must constantly remind our best moments, our success, our pleasure, our pride in order to feed this mental state.

Another simple trick is to always work with the same desire to reach a state of concentration and commitment to what we do. Give yourself clear goals in your practice and focus on how to achieve your goals. This will help you develop your focus.

© Jean-François Desrosby (D.Mus.)

Sleep less, work more?

Cutting the hours of sleep to get more time to work? Is it effective?

Everyone knows that a good night’s sleep is important. Not only, we rest, but the brain also uses this time to defragment the hard drive (our brain) by analyzing and classifying information in the right place. He also takes the time to make brand new bridges, completely new connections that will allow us to run perfectly our new learning.

We can maximize the effect of sleep by doing a nap after a period of intense work (particularly effective around noon). The brain then digests the information, which becomes available after our sleep. In addition, the nap will help us reduce our cortisol levels. We can systematically make a nap just before a stressful event to a halt the production of cortisol.

Lack of sleep affects our cognitive abilities, but how much?

Take the example of a student who always gets ” A ” and still ranks in the top 10% in everything she did. If she sleeps just less than seven hours a night during the week and about 6:20 the weekend, she will see her results fall in the back rows, as people that would normally get results in the lower 10%.

A study on soldiers responsible to operate a military complex showed that after a night’s sleep less, there was a 30% decline in their cognitive abilities coupled with a decline in their performance. After two nights of sleep deprivation, the drop was 60%.

When a person is sleeping less than six hours a night for five consecutive days, we observe the same effects as a person deprived of sleep for 48 hours.

Although sleep is important to maximize the effectiveness of your work. Sleep well and be more efficient than ever.

© Jean-François  Desrosby 2015

Beat stress in 32 seconds

A simple exercise that can help you lower your cortisol level, and that is fulfilled in 32 seconds, anyone? This exercise is easy, take a deep breath counting 4 seconds. Never stop your breath, exhale slowly now, even, counting 4 seconds. Repeat until it makes a total of 32 seconds. Good at math? 😉

By controlling your breathing, it is possible to break the cycle of the physical effects of stress, giving a contradictory signal to your brain. This is what we call cardiac coherence and was first developed by Dr. David Servan-Schreiber.

Controlling your breathing helps to regularize your heart rate and thus standardize the operation of the brain. This will improve your general homeostasis. Repeat it every time you feel your stress levels increase. Can you afford to take 32 seconds for you? I hope so!

© Jean-François Desrosby D.Mus, 2015

Smaller is Better!

When it comes to setting our goals, it’s easy to dream big. Dreaming is excellent, but it is often difficult to take actions that will lead us straight toward our goals.

It is difficult not to consider every obstacle in our path as the materialization of the failure of this great dream. Why not just split this dream in different stages, as the climber who climbs the mountain one step at a time, his only goal being the next step. On an expedition and in my life in general, I often use this technique, enjoying and concentrating on every step taken towards my ultimate goal.

“Do the difficult things while they are easy, and do the great things while they are small. A journey of a thousant miles must begin with a single step.” Lao Tzu

Not only split our dreams into intermediate steps allows us to draw a clearer path towards our goal, but in addition, each little success can be savored. This action enjoying the success, as brief it may be, will help you build your confidence in your abilities. Your brain will store all as small victories against adversity. One can also, by doing so, easily adjusts the shot and reacts to an unexpected obstacle.

Set yourself small goals, achievable fairly easily, every day, every hour, every minute, every second of your life. Next, take concrete actions to achieve them. Enjoy every success, do not minimize them.

“What saves a man is to take a step. Then  another step. It is always the same step, but you have to take it.”  Antoine de Saint-Exupéry

From time to time, go wide angle, re-evaluate the distance that separates you from your dream, analyze if this is still what you want and finally, adjust your actions in the right direction. Continue your expedition one step at a time, living every effort, every step forward and every small victory.

“Our battered suitcases were piled on the sidewalk again; we had longer ways to go. But no matters the road is the life.” J. Kerouac

 

© 2015 Jean-François Desrosby, D.Mus.

 

Brain, Hormones and Performance

Cortisol a friend who is also an enemy!

Our body is a fabulous machine. With the evolution through the centuries, it is capable of the greatest achievements and is designed to enable us to cope with all situations. Stimuli around us trigger a multitude of chain reactions in the depths of our being. These reactions are what allow us to survive our environment.

Cortisol is a hormone secreted by the adrenal glands. Very important for several metabolic functions of the human body, it allows among others to regulate glucose in the blood, controlling blood pressure levels, to secrete insulin, stimulate the immune response and inflammation. Normally, this hormone is present in the human body in greater quantity in the morning and in lesser quantities in the evening. It was named by some researchers stress hormone, not because it is secreted in times of stress, but because it is secreted in large amounts by the body when it is subjected to intense stress.

A slight increase in cortisol may have several positive effects on the human body. For example, it gives us a boost of energy for survival reasons. It increases the ability to memorize and immunological capacity, reduces sensitivity to pain and maintain homeostasis (balance) of the body.

Cons secreted by high dose during periods of stress or chronic stress related to lifestyle, cortisol is a real poison. It reduces cognitive performance, suppresses the thyroid function, causes blood sugar imbalance, reduces bone density and muscle mass, reduces immunity and may cause higher rates of abdominal fat responsible for several diseases such as heart disease and metabolic syndrome. It is therefore, important to limit the action of cortisol at times when it can really be helpful. To do this, we must learn to stop the secretion of this hormone. Before and after a stressful event, it is important to charge our batteries. It must then be fundamental to take a time buffer before and after it.

Several activities can reduce the level of cortisol. Include breathing exercises, yoga, Tai Chi, Qi-Gong, moderate physical activity (according to our fitness), meditation, listening to slow music, to sleep and all activities that enable us to feel present and in harmony with ourselves. These ways will be developed in depth later in this blog.

© Jean-François Desrosby (D.Mus.)