To unwind. When i was a llama i want to select sation all about station its like going to refreshment for you and psychological energy at the same with better when your smartphone of the better we are getting low you have to put your smartphone on the charger and your smartphone relax on the after that the energy earth up to 100 percent and same logic for us than human being after reading when we have 100 percent for the whole day but what would happen if i would say well im very strong i dont need to relax yeah yeah yeah same with all gas yeah little Early Warning signals were coming your life on your body you on your mind left concentration and so on and you could play that i am a machine gun. Weeks or months but after that you are really getting sick because your whole system needs to relax safe and and if not make. What you think what do crushing to have a metal concert have in common nothing researchers say there is because both are effective measures for relaxation it all depends on your personal preference. Is wrong is feeling stressed out and cranky. Full moons are released in his brain that cause an increased heart rate. His Blood Pressure goes up extra oxygen and energy are sent to his muscles and his blood sugar rises. His body is preparing for a flight or fight response. And. His family could also use a holiday. The high your stress levels the longer it takes for your body to recover. Science has figured out the main prerequisites for relaxation. And im 1st of all switched off do nothing for guess work. That rolf cant he keeps thinking about Unfinished Business thats an obstacle to relaxation. Research shows that if you want to unwind you need to free your mind. Towse and also helps reduce stress responses its known as the cuddle hormone because its triggered by togetherness and social bonding through to the end of the 1st prerequisite make your own choices and. Review the. But lying around in the sun all day isnt actually good for you. Because setting yourself challenges also has a calming effect. On leaving your comfort zone and learning new things build selfconfidence. Lanced but not least meaningful activity or purpose can help you to relieve stress 2. The whole family is feeling rested and thats good for their health. 2 studies show that relaxation reduces the risk of dying of cardiovascular disease can help you lose weight and lower your cholesterol level. We reach peak relaxation in the middle of our vacation. And. After that we start to tense up again rolf is thinking about work heading home triggers stress hormones. It takes between 1. 00 and 4. 00 weeks for the relaxing effects of a holiday to wear off. Our health mood and cognitive resilience all go down hill regardless of how long the holiday was. Now its time for all of to apply his holiday relaxation tips to everyday life. We just saw in the report that its important to find the challenge is to create new habits like for instance knitting or playing chess so this might be good for x. A shame but how can i fit this into my busy schedule. Yeah. Very premise and why why do you want a new challenge in your life and with a big why would you increase your motivation for the talent and then make it easy to make what to go for the new challenge and. Do you go from home to office from office back to home and then next. New challenges was felt by many men or colleagues or friends and so on and now we have social commitment and not only the new challenge. And a good time with good friends big time thief waste of time is my cell phone my mobile phone it always brings it always brings him since me some messages and so on so i cant just switch it off because i have to be available for my patients for family emergencies and so on so how can it cope that yeah yeah yeah smartphone is very hot in the 1st generation to have. The chance to deal with a smile from the right way and 1st of all dont think about using a smartphone in black or white in. Person off on a course and on that you have to split between emergency cause yeah. And push notifications from whats app social media and news feeds app and. Push up notifications then are 50 percent less pings beings on your smartphone and thats a good strategy and then talk with you people around you if its possible that you have 2 hours in the day you could go in a flight mode and everybody know that you have now youll need time for relaxation and so on and as it was said and let my smartphone actually has a do not disturb in the function on it and i wish that my wife would have to do notice to button on her because when i come back home and i want to relax she says go get some shopping done or renovate the house and so on so how should i deal with that yeah the deal between internal needs and external expectations. Its not. Between human beings especially in families and companies and we could understand the position of sea of a person thats how its creating empathy is very good thing for me is doing sports and exercise i like to go out for a run and nobody can disturb me but isnt running and exercising in stress or by itself. Not at all it depends on your type of sports type and its like. A stork option market go invest energy and the best case you are getting more energy back if you go for 30 minutes run 30 minutes of energy physically and then after that you go into relaxation mode and the next day you have more energy and you for you it simulates a fight and flight mode and run run one on one and thats what the who are. Very attention especially in sports is optimizing trap and then stress sports only stress record. And thats not. That its more stress for you for your daily life. Recovery after sport is also an important part of relaxation this is where our energy is restored there are numerous possibilities of regeneration one of them is a bath in ice cold water. Mountain bike racing requires skill strengths and engineering. Kim has competes in races regularly say she needs to train effectively and recover quickly after each makes. Shes taking part in a study looking at various methods of recovery. Im going to splurge id like to find out whats the fastest the most effective way for me to recover after a hard Training Session or race and if i have 2 races on one weekend how to make sure im fit on the 2nd day of time until next time we dont have been sports physicians been playing 1st checks kims blood he checks you realize falls which can be raised after exercise and creating kinase all c. K. Levels which indicate tiny injuries in the muscles caused by hard training. Kim didnt do any training yesterday so she should be resting her muscles one of can work particularly when she shouldnt have been negative Energy Basket so she can use real levels should be lowered this morning feels like after giving a blood sample she does a performance test came miss feeling good and powers away for about 5 minutes full power ok thanks. Then she hits the road kim does a typical Training Session on a crosscountry track 2 sets of 20 minutes full power with a 5 minute break in between. Christian hatley is a keen Soccer Player and is doing similar tests separateness course will check his blood in the same way but 1st he has to answer questions on how fiftys feeling today. The study is time consuming but the 27 year old was keen to take part. As an amateur athlete i want you to know what my Recovery Time is like and how fit i am physically. Because jen was also told to rest before undergoing the test the 1st test to do 3 sprints to see how fit he is after all suck up play is to meet a fox. I dont come on you can do better than that. Even begins a regular Training Session 90 minutes of dribbling and passing all brief fast movements its quite a different form of exercise to cycling. The money. But when you look at what happens during football you can see there are a lot of fast sprints and stops that lead to inflammatory processes which cause tiny injuries in the muscles demanded. So well need to stimulate other processes to aid recovery for doing that so on both athletes try out various recovery methods during the test 1st mountainbike it kim spends time pedaling slowly after training. Postin meanwhile jogs gently for 15 minutes both of these cooling down methods are known to be beneficial but could a facial role for example be more effective on the 2nd day both athletes spend 20 minutes mass urging their facial muscles after training. Its a technique that i often use to help me recover after training i like the black. Market its been my daily companion for years take your book later for. Kim is also used to doing math i was training with a facial roll or black roll. And was on time after a hard Training Session and its quite painful at 1st but if you do it often for a few days in a row it gets better so good after the final training they go for the 3rd method an ice bath its 28 degrees celsius outside the water is just 12 degrees its the 1st time christian has tried this thank you. With these hot temperatures its not bad. Its kims 1st time to. Think. Wow its cold. Really cold water causes all the blood vessels to constrict and then dilate again afterwards helping to repair tiny teds in the muscles more quickly. The next stage of pag get their results through godless of what type of school you do it always varies from one individual to another as to which recovery method helps best results for kim and christie in a similar pedaling or jogging slowly proved to be the least effective. Oh so but you know my son doesnt float him all through recovery methods help you but the most effective. Like the ice bolt was a bit better but the facial would have been my 2nd favorite ok christian 2 of the recovery methods worked i knew the ice bath was the best so that was what got the biggest improvement between before and after for how much not bad that was the impression i had to near you know that christians going to go out and purchase a water but while kim can stick with the more convenient fiction world. This doesnt on back its in the middle of the day if youre having a nap come on this is journey you have to work no time for napping yeah being if not normal. But then connected with performance because the logic will perform very well before the lunchtime and then youre getting the power nap after lunch and. Connection between nap and power and after an app you have more. And its very good for the whole afternoon so from a psychological or physiological point of view its important and its even healthy to do some kind of napping during the day yeah definitely starting the day and then before the lunch we could do a lot of. d performance then lunch and directly after the lunch we have. Already tired and only 20 minutes and the afternoon was wonderful but what does a bright i mean is it just 20 minutes like you said or can i sleep for say 2 hours because its a crazy. Really important to understand 20 to 30 minutes of perfect after 45 minutes your brain going. To face and after that sleep face its very hard to wake up and very hard to concentrate and thats very important to split and finished after 30 minutes. In many cultures napping is a way of life in china receiving the basic right people are allowed to net for one hour a day and in some Asian Countries they even didnt the lights so the Office Employees can do so at their desks whereas in france they dont sleep they heat with a bone up pretty. Taking an awfully nap at work isnt really done in germany your colleagues will just think youre lazy but going to the opposite is true if you take regular naps then youre head of the game youll see it boosts your performance and your efficiency for the rest of the day. Gabby is going to try it she runs a Daycare Center at 7 in the morning if you really busy there are 100 children here and it gets pretty noisy. Is taking an afternoon not even an option. Thank you. King a daily now will be a challenge for sure but im so motivated by the prospect of some relaxation that id like to try. For the next 5 days be will take a 30 minute midday now show keep a video diary to document how it goes. Well a short snooze hope i get through the day better shes hoping to answer this question under the guidance of martin korn among a sleep specialist at a hospital in the german city of cattle. Completely natural drop an hour efficiency in the course of the day its completely normal yes its an after lunch drowsiness that kicks in around 1 oclock or 130 and i dont think theres anyone who wouldnt be able to shut their eyes for a few minutes and rest we need to give in to it its how nature made us and what nature decides of is usually right. Now being gives our brain an opportunity to recover it allows for the production of stress reducing hormones. It helps metabolic processes it helps disperse harmful substances in the brain it supplies cells with glucose and fat and it also helps parts of the brain regenerate. Thats the theory so how does darby feel after 2 days shes already noticing a difference and i asked her was not it was quite hard on the 1st day i really had to concentrate and i felt like my mind kept wondering. But on the 2nd day i realised you need some discipline and that i just need practice. Is where and how you nap important is a chair in a pillow all you need. Everyones different some people need earplugs and im asked to fall asleep in the middle of the day others just need to recline their office chair there are a few tricks you can use some. Apparently like to hold a spoon in his right hand when it slipped out of his hand and fell to the floor thats when his siesta was over and he get up and go back to work. For 5 day experiment has taught gabi a lot but when she visits the fleet of oratory she says she never felt that she slept very deeply. Does it matter that i didnt sleep deeply help with children we always feel that the main thing is that they rest even if they dont fall asleep is that apply to adults to. Forget applies to adults as well as children and doesnt have to be a deep sleep what you describe just fine you just need to doze a bit. Here in the sleep lab the experts are going to see if gabby snap is having any effect in. Launch rate brain waves are measured for 30 minutes the results of an evaluative gabi is in for a surprise. As you can see you were awake a bit at the beginning but not for long a maximum of 2 minutes a bus but then you started to doze that sleep states want your minds some people still feel awake in this state which well to others it feels like sleep then you were briefly in sleep stage 2 which is a light sleeper thats what a perfect midday nap looks like for you from. India you dont need a deep sleep or rem sleep if youve a late sleep is enough to have a revitalizing effect. Effect absolute oss so i strongly advise you to keep napping well done doesnt your doctor. Even day taking a day now its hard to fit in around to work response abilities gabby has learnt that it helps us. Calm down and regain strength. Lets talk about recreation time and about education so how often should i go on vacation. Studies show that there is no different in the positive effect of an holiday between 10 and 14 days holiday because quality over quantity holiday topic the best is one big holiday per year and then. Trips and so on and thats the best way to relax. On your own your whole year and what if i dont have time for any vacation is there anything like an emergency recreation i could use. Yes. Lake in your new year or play. Or go for a run or use your balcony and so on or read books. Content and yeah 53. Combination. With no time for holiday and always try to win the game yes. Are you taking re creational walk through the woods this is a wonderful way for relaxation and it comes for free and it keeps various problems at bay or you do it like a professional and try sharing your crew which is japanese for forest bathing. d time spent in the woods a tonic for the so the fashionable term is forest bathing. Its so lovely i used to love this when i was a kid. Parent pain mindfulness exercises performed in nature its based on buddhist principles and massing ones self in the moment and experiencing it consciously but without the. Judgment has been shown to reduce stress. Practicing mindfulness in nature is believed to intensify that causative effect. Brain research at mit karim has demonstrated with test subjects that being in nature does this good. View of nature lowered Blood Pressure and slowed the pulse. In a chip can trigger the parasympathetic nervous system this promotes the rest and digest response that calms the body down after the stress or danger has passed. We tend to spend a lot of time grumbling and fretting over problems with everything and telling yourself you dont want to obsess over a problem doesnt work but when youre in a forest and you contemplate nature consciously with all your senses and you see it off listen to it touch it and so on then you actually notice the sympathetic nervous system shutting down and the parasympathetic nervous system activating the fear of. This effect is what experts call effortless mindfulness all you need to do is gaze at the leaves and shadows and its interesting to see the effect such an effortless activity can have. Just connecting with nature and being in the moment. Mindfulness exercises a similar we suspend judgment and simply observe the moment theres no Scientific Evidence that theyre more effective when performed in nature. But what we do know is that spending time in the forest tends to make us more active and physical activity has been shown to positively affect our mind and body. So now i will recover with a strong walk what about you i would pay for one coffee and my favorite pocket for my year to elect of the sounds really good thing so much of this talk today think youre welcome thank you and this concludes our show today and we see each other again next week and until then lets all try to stay relaxed and in good shape. Some. Good. Things. To come. From. Our seem odd is there an alternative to this climate. Researchers in switzerland are producing a Carbon Neutral version at a solar mini refinery sunlight air and water are turned into counseling. The amounts are small but that could change. Their lives need to make flying above the friendly tomorrow topic. In 30 minutes on g. W. Twice a. Day in germany. As a boy. Doesnt impede. The attack on the israeli teen in 1900. 18 finds an anti semitism story of a survivor. Thats the race if you saw. 75 minutes on told you. What secrets lie behind the wall. Discover new adventures in 360 degree. And explore fascinating World Heritage sites. D w World Heritage 360 get the map now. Beethoven is for me. Is for. Beethoven is for him. And beethoven is for. Beethoven is for everyone. Beethoven 2020. The 50th anniversary here on d w. Life on earth one of a kind and. To coincidence. More the improbable happen. For us was that it is the creation of our solar system and the planet is a bit like winning the lottery raising. Money for unique starts september 18th on t. W. This is news live from berlin the peace to win 2 decades of war in afghanistan. Between the Afghan Government and the taliban begin in qatar both sides a cautiously optimistic even though there were 9. Also coming up. Executed in iran despite a global outcry. 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