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"https://www.amazon.com/New-Science-Breath-2nd/dp/0978639901/ref=as_li_ss_tl?ie=UTF8\u0026qid=1481926942\u0026sr=8-1\u0026keywords=the+new+science+of+breath\u0026linkCode=sl1\u0026tag=mindfulscienc-20\u0026linkId=b29c2ab032388ba8e3ed8930805d5589", "https://www.gstatic.com/firebasejs/10.12.2/firebase-firestore-compat.js", "https://mindfulscience.es/wp-content/plugins/elementor/assets/css/frontend.min.css?ver=3.35.3", "https://mindfulscience.es/wp-content/plugins/metorik-helper/assets/css/metorik.css?ver=2.0.10", "https://mindfulscience.es/wp-content/plugins/metorik-helper/assets/js/metorik.min.js?ver=2.0.10", "https://mindfulscience.es/wp-content/plugins/elementor/assets/css/widget-divider.min.css?ver=3.35.3", "https://mindfulscience.es/wp-content/plugins/url-shortify/lite/dist/scripts/url-shortify.js?ver=1.12.3" ], "httpBodyMetaTags": { "og:description": "12 min de lectura - 18 Nov 2016  Todo cambio en nuestro estado mental -consciente o inconsciente, real o imaginado-, genera un cambio en nuestra biología; todo cambio físico genera, del mismo modo, un cambio instantáneo en nuestra psique y nuestra percepción. Lo más interesante es que hoy la ciencia nos muestra cómo influir voluntariamente en nuestros procesos psicosomáticos. Podemos aprender a intervenir conscientemente en nuestro cuerpo-mente para salir de esos estados perniciosos que llamamos estrés, miedo, ansiedad y preocupación de forma sencilla y eficaz. Tus pensamientos modifican tu cerebro Una premisa actual de la neurociencia sugiere que nuestros pensamientos, nuestros comportamientos y nuestra percepción subjetiva de lo que nos sucede transportan información a los distintos circuitos del cerebro y lo modifican en tiempo real (Fuentes: 1 y 2). El cerebro, por lo tanto, no es una entidad permanente, sino que cambia activamente y se reconfigura a sí mismo en función de mútiples factores de nuestra experiencia vital (estímulos ambientales, percepción, actitud, hábitos, pensamientos, emociones…). Un cerebro estresado y/o ansioso sería el resultado de una experiencia mental inundada de pensamientos amenazantes. ¿Qué podemos hacer si nuestro cerebro ha creado unos correlatos neurales que nos sumen en experiencias de sufrimiento? Podemos entregarle nueva información.  Nuevos pensamientos, nuevos comportamientos, nuevos puntos de vista. Con ello, nuestro cerebro cambia en tiempo real. Se activan nuevas áreas y se crean nuevas asociaciones, nuevas constelaciones de neuronas. La clave de esta neuroplasticidad autodirigida reside en nuestra voluntad. Nuestra atención dirigida, voluntaria, consciente, altera las funciones cerebrales y nuestra experiencia vital (Schwartz 2003). Un cerebro en el corazón El cerebro cortical no es la única estructura del cuerpo que participa en la regulación de nuestra psique, nuestra biología y nuestro comportamiento. Los más recientes avances en neurocardiología nos muestran que nuestro corazón, además de ser una glándula hormonal, posee también una sofisticada red neuronal, tan extensa y tan compleja, que puede operar independientemente del cerebro craneal para aprender, tomar decisiones e incluso sentir. De hecho, el corazón le envía más señales al cerebro de las que recibe. Nuestro corazón genera diferentes patrones de actividad (determinados por la variabilidad de la frecuencia cardíaca) y estos se sincronizan con las ondas cerebrales, afectando directamente nuestras funciones cognitivas y nuestras respuestas emocionales. Las emociones y pensamientos amorosos generan una variabilidad de la frecuencia cardíaca coherente, de ondas amplias y regulares, que permite que nuestras funciones cognitivas y orgánicas operen óptimamente. El miedo, la ira o la desconfianza generan un patrón incoherente que nos compromete seriamente. Los pensamientos y emociones expansivas generan un patrón coherente. El amor es una forma elevada de inteligencia que permite que el corazón establezca la mejor comunicación posible con el cerebro, ayudándole a funcionar en plenitud. “El \"cerebro del corazón\" activa en el cerebro de la cabeza centros superiores de percepción completamente nuevos que interpretan la realidad sin apoyarse en experiencias pasadas. Este nuevo circuito no pasa por las viejas memorias, su conocimiento es inmediato, instantáneo, y por ello, tiene una percepción exacta de la realidad.”– Annie Marquier La ciencia de la transformación En su libro Relaxation Revolution, el Dr. Herbert Benson, uno de los pioneros de la Medicina Mente Cuerpo y la Biología de la Creencia, comparte un fascinante estudio que condujo en 2008 y cuyos resultados demuestran que la mente puede influir en nuestra biología hasta el punto de modificar la expresión de nuestros genes. Este estudio, llevado a cabo en la Harvard Medical School, reunió a 19 meditadores experimentados y 19 personas sin experiencia en prácticas mente-cuerpo. De los 20.000 genes que el Proyecto Genoma Humano estima que poseemos, el grupo de meditadores no experimentados mostraba la nada desdeñable cantidad de 2.209 genes con una expresión diferente a la del grupo experimentado. Estos genes estaban asociados con enfermedades y condiciones médicas relacionadas con el estrés y la ansiedad, incluyendo la deficiencia de respuestas inmunes, varios tipos de inflamación, envejecimiento prematuro, adelgazamiento de la corteza cerebral, problemas cardiovasculares y cáncer. Después de solo 8 semanas de entrenamiento en diversas prácticas de atención plena durante 20 minutos al día, el grupo no experimentado cambió la expresión de 433 de estos genes, acercándose a la expresión génica del grupo de practicantes experimentados. Las probabilidades de que esto sucediera sin intervención voluntaria habían sido estimadas de 1 entre 10.000 millones. Los protocolos del Dr. Benson y su equipo ofrecen evidencia irrefutable de que las prácticas introspectivas mente-cuerpo pueden activar el interruptor que enciende y apaga la expresión génica asociada a salud y enfermedad. La mente puede influir en el cuerpo hasta el punto de sanarlo, y la respiración es una de las claves que nos permiten activar esta inteligencia psicosomática diseñada para regresar a ese punto de equilibrio óptimo llamado homeostasis. Los seres humanos respiramos una media de 15 veces por minuto, una tasa que el sistema nervioso autónomo interpreta como “lucha o huida”, término que el Dr. Walter Canon introdujo para referirse al sistema nervioso simpático. El sistema nervioso simpático es un modo de amenaza y emergencia que activa los mecanismos biológicos del estrés, el miedo y la ansiedad, generando ese desagradable estado interior de opresión y agobio. ¿Qué hacer cuando nos hallamos bajo el control de este modo de amenaza? Hoy la ciencia nos muestra que si intervenimos conscientemente en nuestra respiración hasta adquirir un ritmo pausado y profundo, el cuerpo físico regresa a su punto de equilibrio nervioso ideal y el corazón entra en coherencia. La respiración consciente, por lo tanto, nos permite intervenir voluntariamente en el estado de nuestro sistema nervioso, ayudándonos a cambiar instantáneamente nuestra percepción de lo que nos sucede y la forma en que nos relacionamos con ello. Cuando el estrés, el miedo y la ansiedad aprietan, nuestra respiración sosegada le indica a nuestro cuerpo-mente que transforme estos estados interiores en calma y serenidad. Todos podemos desarrollar control consciente sobre funciones cognitivas y procesos fisiológicos que la ciencia siempre consideró autonómicos y no susceptibles de intervención voluntaria. La respiración es uno de estos procesos fisiológicos sobre los que podemos influir directamente y en tiempo real para modificar el estado de nuestro cuerpo y nuestra mente. Esta es la nueva ciencia de la transformación mente-cuerpo. Mente inteligente, cuerpo inteligente Las enseñanzas de místicos, religiosos y líderes espirituales también revelan" }, "httpBodyByteSize": 186389, "httpBodyPageTitle": "Inteligencia psicosomática: cómo transformar tu estado mental para salir instantáneamente del estrés, el miedo, la ansiedad y la preocupación - Mindful Science" }, "/los-antidepresivos-naturales-de-nuestro-organismo/": { "date": "2026-02-14T00:47:06Z", "httpProtocol": "h2, tls/1.3", "httpStatus": 200, "ipAddress": "152.53.168.39", "ipASN": "netcup GmbH", "ipCountry": "United States", "httpHeaderHash": "2JLC3II3V23V2QXR73OZDSBJK7IMEQNR", "httpHeaderTechnologies": [ "Hostinger", "LiteSpeed", "WordPress", "PHP:8.2.28", "LiteSpeed Cache", "Litespeed Cache", "MySQL" ], "httpHeaderUrls": [], "httpHeaderByteSize": 792, "httpBodyHash": "NS5MO74D7RE3G74BDS552CSDXC4RZOEK", "httpBodyTechnologies": [ "Firebase:10.12.2", "Site Kit:1.172.0", "WordPress", "Draftpress HFCM", "Google Analytics", "MailerLite plugin", "jQuery 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"https://mindfulscience.es/wp-includes/js/jquery/jquery.min.js?ver=3.7.1", "https://mindfulscience.es/wp-content/plugins/fdq-ms-courses/js/player/jquery.transform2d.js", "https://mindfulscience.es/wp-content/uploads/elementor/google-fonts/css/montserrat.css?ver=1742367407", "https://mindfulscience.es/wp-content/plugins/woocommerce/assets/js/frontend/single-product.min.js?ver=10.5.0", "https://mindfulscience.es/wp-content/plugins/elementor/assets/lib/eicons/css/elementor-icons.min.css?ver=5.47.0", "https://mindfulscience.es/wp-content/plugins/woocommerce/assets/css/photoswipe/default-skin/default-skin.min.css?ver=10.5.0" ], "httpBodyMetaTags": { "og:description": "12 min de lectura - 05 Dic 2017  Una de las creencias generalizadas en torno a la ansiedad y la depresión es que estas son el resultado de un desajuste en la química cerebral, y por lo tanto la única forma de tratarlas es mediante intervención química, con fármacos. Esto no está del todo claro. Cada vez hay más estudios que lo cuestionan. Pero incluso si asumimos que ansiedad y depresión son el resultado de este desajuste, los datos clínicos y experimentales muestran que existen formas naturales de cambiar esta química. La misma ciencia que avala los famosos medicamentos ansiolíticos y antidepresivos también reconoce que el cuerpo humano puede crear sustancias antidepresivas endógenas. Y no solo eso. También podemos aprender a manejar esos fuertes sentimientos de dolor y tristeza que nos sobrepasan y no atormentan, y al hacer esto sentamos las bases de un “organismo antidepresivo”. El bienestar recordado Como ya hemos visto en otros posts (aquí y aquí), nuestro cerebro posee su propia configuración, establecida en base a nuestras experiencias y sobre todo a nuestra percepción, la interpretación subjetiva de lo que nos sucede. Nuestros pensamientos y sentimientos acerca de la idea de bienestar son también parte de nuestra configuración cerebral. El eminente Dr. Herbert Benson llama a esto el “bienestar recordado”, y durante décadas ha desarrollado estrategias que multitud de pacientes del Benson-Henry Institute for Mind-Body Medicine y el Massachusetts General Hospital han incorporado con un nivel de éxito abrumador. Hoy sabemos, por ejemplo, que el simple acto de recordar un evento gratificante o incluso imaginar una escena teñida de amor y compasión permite que nuestros organismos liberen neuroquímicos antidepresivos. Muchos otros científicos (Young, Pert, Lipton, Davidson…) han centrando sus esfuerzos en estudiar de forma rigurosa cómo ciertas estrategias favorecen el bienestar cuerpo-mente a través del aumento en sangre de ciertos neuroquímicos que nuestro organismo produce de forma natural (recuerda que en este post hablamos de las 4 estrategias del Dr. Schwartz). Las investigaciones de estos profesionales conscientes, elaboradas en base a protocolos oficiales, han encontrado también ciertas inconsistencias en el enfoque psiquiátrico actual, lo que ha abierto la puerta para un cambio de paradigma en el modelo de salud mental. A pesar de la fuerte oposición de los inquisidores de la ciencia, la regeneración de los viejos dogmas se encuentra en pleno apogeo. Recientemente el Instituto Nacional de Salud Mental de EEUU, una entidad de prestigio internacional, decidió no seguir apoyando los criterios del famoso DSM-5 de la Asociación Americana de Psiquiatría por considerar que este manual de clasificación y diagnóstico, a pesar de su amplio uso y reconocimiento, posee escasa validez clínica y científica. La misma ciencia que avala los famosos psicofármacos, cuyos infames efectos secundarios son aceptados sin contemplaciones (náuseas, nerviosismo, insomnio, problemas sexuales, migrañas, alteración del pensamiento, fatiga, aumento de la frecuencia cardíaca, alteración de la presión arterial, pérdida del apetito…), también reconoce que el cuerpo humano puede crear antidepresivos naturales. Reenfocando nuestra tristeza Hay muchas formas de invitar a que nuestro cuerpo libere antidepresivos endógenos como las famosas oxitocina, serotonina, dopamina o endorfina, los llamados bioquímicos del bienestar. El primer paso es aprender a inducir de forma voluntaria sentimientos de seguridad, apertura, confianza y curiosidad. ¿Por qué? Porque estos estados interiores envían una clara señal de calma al sistema nervioso. El sistema nervioso, al notar que no hay amenazas acechándonos, rápidamente activa la llamada Respuesta de Relajación, su modo parasimpático. Esto tiene pleno sentido biológico. El sistema nervioso usa toda la información de la que dispone para determinar si debe activar el modo de crecimiento o el modo de protección. Y nuestros sentimientos de seguridad le indican al sistema nervioso que todo está bien. Si hubiera algún peligro, no nos sentiríamos seguros. Así pues, cuando somos capaces de observar nuestro dolor y nuestra tristeza desde la aceptación, el organismo activa el modo de crecimiento y comienza a liberar los neuroquímicos endógenos que anulan los efectos de los estados depresivos. Y todos podemos aprender a hacer esto. La práctica de mindfulness es una forma científicamente probada de hacerlo.  En este enlace puedes crear tu cuenta gratuita en Mindful Science y comenzar a practicar de forma totalmente guiada. El siguiente paso es comenzar a prestar atención objetiva a un espectro más amplio de la realidad. Aunque nuestra camisa esté manchada, no nos quedamos absorbidos por este detalle hasta el punto de olvidarnos de que la camisa existe. Es decir, podemos ser conscientes de nuestra tristeza, pero sin olvidar que hay otros aspectos de nuestra vida, más amables y expansivos, que también forman parte de ella. Nuestra tristeza está ahí, pero no es lo único que está ahí. A esto lo llamamos “reenfocar la tristeza”. Ambos pasos precisan de nuestro esfuerzo consciente. Tenemos que participar voluntariamente en esta activación de nuestro modo de crecimiento psicobiológico. Es esencial no permitir que el miedo y la preocupación patológica nos dominen. No es tarea fácil en la “sociedad de las tres des” (distracción, dispersión y despiste), pero podemos comenzar a abonar este territorio interior de calma, claridad y confianza con el ejercicio de sencillas estrategias cotidianas como las 6 que describo a continuación. 1 | Generosidad y amabilidad La neurociencia afectiva ha realizado recientemente algunos estudios (1, 2) que han vinculado el descenso de estados depresivos con actitudes y emociones positivas, sugiriendo una alta conexión entre la oxitocina, la generosidad altruista y la amabilidad. Lo más interesante es que no nos referimos exclusivamente a conductas dirigidas hacia los demás, sino también a gestos de generosidad y amabilidad dirigidos hacia nosotros mismos. Al igual que los pensamientos y comportamientos negativos, las palabras negativas también envían una señal de alarma a la amígdala, que aumenta su actividad, con lo que las hormonas del estrés inundan nuestro sistema, interrumpen nuestros procesos cognitivos, y boquean la producción de ciertos neuroquímicos que nos ayudan a manejar el estrés. Cuando usamos palabras amables y optimistas, podemos alterar el funcionamiento de nuestro cerebro mediante la liberación de antidepresivos naturales, el aumento de razonamiento cognitivo y el fortalecimiento de nuestra capacidad de resiliencia. 2 | Respiración abdominal Estrés, miedo, ansiedad y depresión activan una respuesta de lucha o huida en nuestro sistema nervioso. Esto genera una respiración acelerada y poco profunda, lo que a" }, "httpBodyByteSize": 188484, "httpBodyPageTitle": "6 sencillas formas de liberar tus antidepresivos naturales avaladas por la ciencia - Mindful Science" } } }