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Behaviors Cyclic Hyperventilation Before Gratitude Practice
“This is seen nowadays somewhat commonly as having people, for instance, cyclic hyperventilated breathing, as we call it in my laboratory, breathing that's very intense of the inhale, exhale, inhale, exhale very deeply for 25 or 30 breaths. Then people will sit in a meditative stance, or they'll focus on their notepad and paper, and they'll write out the things that they're grateful for.”
In this episode 10 protocols
▶ 33:08 Cyclic Hyperventilation Before Gratitude Practice Behaviors “This is seen nowadays somewhat commonly as having people, for instance, cyclic hyperventilated breathing, as we call it in my laboratory, breathing that's very intense of the inhale, exhale, inhale, exhale very deeply for 25 or 30 breaths. Then people will sit in a meditative stance, or they'll focus on their notepad and paper, and they'll write out the things that they're grateful for.” ▷ 33:25 Write Out Things You're Grateful For Behaviors “Then people will sit in a meditative stance, or they'll focus on their notepad and paper, and they'll write out the things that they're grateful for, and then they'll really try and feel into those things, or they'll think about those things.” ▷ 34:07 Cold Baths Tools “People will do things like cold baths, or they'll do chanting, or they'll have any number of different experiences, all of which are mainly geared towards increased autonomic arousal.” ▷ 34:53 Receive Gratitude Behaviors “Turns out that the most potent form of gratitude practice is not a gratitude practice where you give gratitude or express gratitude, but rather where you receive gratitude, where you receive thanks.” ▷ 46:43 Use Story-Based Gratitude Practice Behaviors “What we know for sure is that there has to be a real, real experience of somebody else's experience. And that the best way to do that is story.” ▷ 49:31 Take Gratitude Bullet-Point Notes Behaviors “Is to find a story that's particularly meaningful for you, and then to just take some short notes, bullet point notes, about maybe list out, for instance, on just a small sheet of paper or in your phone, if that's your preference, just list out, for instance, you know, what the struggle was, what the help was, and something about how that impacts you emotionally.” ▷ 1:04:20 Calming Breathing Before Gratitude Practice Behaviors “Some of these papers involve people doing some focusing on their breathing and calming themselves as they go into the gratitude practice, but that's within the five minute block.” ▷ 1:12:29 5-HTP Supplements “A couple of the supplement-based legal over-the-counter approaches to this are things like 5-HTP, which is a precursor to serotonin... But one could imagine enhancing their amount of serotonin in their brain and body by taking 5-HTP or tryptophan before a gratitude practice.” ▷ 1:12:55 Tryptophan Supplements “By taking serotonin by supplement or by stimulating serotonin release by supplement with 5-HTP or with tryptophan, which is an amino acid precursor to serotonin, one can run into the problem of disrupting the normal architecture of sleep cycles throughout the night... But one could imagine enhancing their amount of serotonin in their brain and body by taking 5-HTP or tryptophan before a gratitude practice.” ▷ 1:13:59 Kanna Supplements “There's a new compound that's out there, a legal over-the-counter compound... And that's a compound called Kanna, K-A-N-N-A... It is generally taken in dosages of anywhere from 25 to 50 milligrams. And it creates a kind of a pro-social gratitude enhancing, or I should say gratitude circuitry, pro-social neural circuitry enhancing effect because of the ways that it interacts with the serotonergic pathways of the brain.”